keto for women over 50

The Keto diet implies reducing the intake of carbohydrates, resulting in several benefits for our overall health. The Keto diet may sometimes be challenging, but with proper planning and execution, it can help lose weight without experiencing the cravings involved in other types of diets. Keto for women over 50 is worth trying, as it enables the control of blood sugar levels and maintains a lean muscle mass. In this article, you will find all the information you need to make this diet work for you.

How does Keto for women over 50 work?

keto for women over 50

When you consume carbohydrates, the blood sugar increases, fueling the body’s cells. By eating fewer carbs, including bread, grains, cereals and some fruits and vegetables, the liver starts using the fat stored in the body instead of sugar, a process known as Ketosis. The fat is converted into Ketones, used as an energy source for the body.

Benefits of the Keto diet

The Keto diet supports weight loss, can lower blood sugar and can help decrease the risk of heart disease by improving the level of HDL or “good” cholesterol and reducing the triglycerides. 

Keto also helps retain lean body mass due to increased protein intake and the limitation of unhealthy carbohydrates. This increased protein intake is beneficial, especially for people over 50, often affected by muscle mass weakening.

The Keto diet can have a positive impact on people affected by type 2 diabetes, improves memory, decreases arthritis pain and can stimulate hair growth.

Is Keto for women over 50 safe?

women over 50

The short answer is yes, provided you speak to your doctor before enrolling in this eating program.

Metabolism is prompted by muscle tissue. After they turn 30, women lose around one per cent of the muscle tissue every year, and by the time they are 60, twenty per cent of this tissue is gone. This loss of lean muscle mass causes the metabolism to slow, leading to weight gain. Adopting the Keto diet can help you maintain the muscle that stimulates metabolism and keep your body weight under control.

There are some short-term side effects your body may experience when you start this diet. 

These side effects include Keto flu, also known as carb flu, representing the body’s response to the changes in your diet. The symptoms are similar to the common flu and usually fade in a week.

Other side effects are weakness, vomiting, diarrhoea, nausea or dizziness. While one or more of these symptoms are common, some who adopted the Keto diet have reported a Keto rash on the back of their neck. However, these cases are very rare.

How to make Keto for women over 50 work:

  • Consume protein

Protein is a nutrient that decreases the production of ghrelin, also known as “the hunger hormone”. This decrease results in feeling full for longer, preventing you from snacking between meals and supporting your weight loss endeavour. Consuming 0.8 grams per kilogram of body weight every day helps preserve a lean muscle mass that our body tends to lose as we age and maintains a proper speed of the metabolic process. Try Hemp Farm’s Hemp Protein Powder for a vegan protein option.

  • Decrease the intake of carbohydrates

For the Keto diet to be effective after 50, you first need to check the number of carbs you consume daily and then limit that amount to less than 20 grams. Avoid carbohydrate-rich foods like pastries, breakfast cereals, bagels, waffles, etc.

  • Stay away from artificial sugars

Lollies, soda, and biscuits contain artificial sugars that will cancel your efforts to lose weight. Artificial sweeteners such as sucralose can cause sugar cravings, so stay away from them. 

  • Drink less alcohol

Alcohol “instructs” the body to stop processing other foods or substances and work solely towards removing acetate, a byproduct of alcohol. 

Alcohol contains many calories that build up when you consume high amounts. To prevent this from happening, have only a glass of wine or a beer now and then.

  • Stick to the plan

Deciding to adopt a Keto diet is not difficult, but sticking to it may be. You must be strict at the beginning of the program so you can see visible results in a short time. These results will motivate you to stick to the plan and burn fat.

Foods allowed on the Keto diet

keto for women

The Keto diet requires maintaining a ratio of 5 per cent carbohydrates, 25 per cent protein, and 70 per cent fat in the meals you eat.

You can ensure this mix by consuming the following:

  • Animal-based proteins
    • Fresh meat and poultry are a source of high-quality protein, have 0 carbohydrates and provide B vitamins.
    • Eggs are very Keto-friendly, as one large egg contains less than one gram of carbohydrates and six grams of protein. They also help you feel full for longer, contributing to weight loss. 
    • Fish and shellfish are rich in several nutrients. The content of carbohydrates varies from one species to another, with shrimp and crabs being an ideal choice as they contain no carbs. Salmon, mackerel and sardines are fatty fish with a high content of Omega-3 acids, and they should be on your menu.

 

  • Dairy foods

Low in carbs and high in fat, cheese is a staple of this diet, and the list of Keto cheese is generous, ranging from cheddar and goat cheese to Camembert and mozzarella. 

Plain Greek yoghurt is recommended in the Keto diet in moderate amounts, just like cottage cheese. 

Unsweetened almond, soy and coconut milk are Keto friendly and a healthy addition to your meals. 

 

  • Vegetables

Green leafy veggies like kale, spinach and collard greens, lettuce, arugula, cabbage and Swiss chard, mint, thyme, dill, rosemary, oregano, and cilantro are the most common vegetables in the Keto diet. They contain plenty of vitamins, minerals and antioxidants.

The list of Keto vegetables features several other items, from broccoli, tomatoes and eggplant to Brussels sprouts, tomatoes and celery. 

Other foods fit for Keto are certain nuts and seeds, dark chocolate and cocoa powder, berries, and Shirataki noodles.

As with any diet, Keto has a list of foods to avoid, and this list features items like processed foods, starchy vegetables, fruits (except for berries), beans and legumes and refined and whole grains.

Keto is not for everybody

keto

You should not get into Keto if you are affected by liver or pancreatic diseases, if you are experiencing eating disorders or thyroid problems, if you suffer from Gallbladder disease, or if your gallbladder has been removed.

For Keto to work when you are over 50:

  • make sure you eat the right ratios of fats, proteins and carbs;
  • choose Keto foods that provide you with the most beneficial nutrients and vitamins;
  • do not starve yourself;
  • do not eat more fat than required;
  • do not let yourself be discouraged if you cannot see immediate results;
  • always keep a positive attitude and avoid stress.

For further information on Keto for women over 50, send me an email, call me or stop by the shop, and I will be happy to assist you!