Keto for Women over 50 | 10 Tips for a Successful Keto Diet for Women over 50
Keto for women over 50 can be an effective solution to speed up metabolism and lose weight.
Here, we'll talk about 10 techniques you can do so you can get the best out of the keto diet if you're a woman over 50.
10 Ways to Make Ketogenic Diet Work for Women over 50
Foods You Can Eat | Keto for Women over 50
1. Choose Healthy Fats
Probably one of the best things about the keto diet is that you can eat fats all the time! This is because, on this type of diet, you have to get 55% to 60% of your calories from fat.
So if you consume 2,000 calories daily, you need around 122 to 133 grams of fat every day.
However, you must keep in mind the word “healthy” before the word “fats”. And the type of fat that's actually healthy is called “unsaturated fats”.
Some healthful sources of unsaturated fats include:
- Seeds, like pumpkin and flax seeds
- Nuts, like almonds, macadamias, walnuts, and Brazil nuts
- Avocado and avocado oil
- Olives and olive oil
- Oily fish, including anchovies, tuna, salmon, and sardines
2. Eat Enough Protein
Another crucial component of the keto diet for women over 50 is protein. And to achieve optimal weight loss, eating the right amount of protein is key.
Protein is the most important macronutrient for a good-looking body as it promotes muscle growth. This is important since as you age, it's more difficult for you to maintain muscle. And when you have enough muscle mass, your body gets to burn fat healthily and naturally.
Protein also suppresses your appetite as it regulates the release of the hunger hormone “ghrelin”. With this, you'll feel full longer, and you won't be tempted to reach for a snack between meals.
It's recommended that you consume 0.8 grams of protein daily for every kilogram of your body weight. So if you weigh 90 kilograms, you must eat 72 grams of protein per day.
Some excellent sources of protein include:
- Fish and seafood, such as mackerel, herring, and cod
- Lean meat, including chicken, turkey, and lamb
3. Get Enough Fiber
If you don't wish to experience constipation while on keto, you mustn't skimp on fiber.
Fiber isn't digested by your body. That's why it isn't counted in your total net carb for the day.
However, fiber consumption is based on your sex and age. So as a middle-aged woman, you must eat at least 21 grams of fiber in a day.
Here are some fiber-rich foods that won't knock you out of ketosis:
- Fruits, such as tomatoes and berries
- Nuts and seeds, like pecans, pistachios, and chia seeds
- Raw coconut
- Wheat bran
4. Eat More Leafy Greens
Vegetables are rich in antioxidants, vitamins, and minerals, making them beneficial to your health.
However, some veggies can kick you out of ketosis and may even cause weight gain. Generally, these are below-ground, root, or starchy vegetables, such as potatoes and sweetcorn.
Gather on above-ground veggies since they have fewer carbohydrates. These include:
- Brussels sprouts
Foods to Avoid or Limit | Keto for Women over 50
5. Reduce Your Carbohydrates
Some people on keto eat less than 25 grams of carbs daily, while some go as low as even five or 10 grams. The main essence of keto is to cut carbs, translating to 5-10% of your daily calorie intake, but you need to find what works best for you.
Keep your carb consumption in check, and make sure to eat less than 50 grams of carbohydrates per day. To help you visualize, this is less than the number of carbs you can find in a medium-sized plain bagel.
Additionally, what you need to watch out for are the “net carbs”. You can compute this by subtracting fiber from the total carbs.
For keto for women over 50 to be effective, avoid these processed and carb-rich foods:
- Breakfast cereals
6. Cut Down on Alcohol
Well, a glass of beer or wine on an occasional basis won't hurt. In fact, drinking moderately can be healthy. But overindulging in booze can contribute to weight gain.
This is because when you drink alcohol, your metabolism changes. Your body shifts its priority into metabolizing alcohol instead of metabolizing protein, fats, and carbs.
So while you're on keto, it's best to lessen your alcohol consumption so as not to affect your progress. Be on the lookout for these drinks as they're loaded with carbohydrates:
- Whiskey sour
- Bloody Mary
- Pina colada
7. Cut Back on Added Sugars
Good news for those who have a sweet tooth: You don't have to completely eliminate sugar while you're on a keto diet! You can still add some sugar to your meals, given that it's a naturally-occurring sugar. You may commonly find this type of sugar in milk and fruits.
What you have to cut down on significantly is added sugar. This is usually present in processed foods and beverages. Avoiding this type of sugar will help your body reach ketosis and start breaking down stored fats.
Some sugars that are a no-no include:
- White sugar
- Agave syrup
Other Tips | Keto for Women over 50
8. Work Out
Combining a ketogenic diet with strength training for at least two days a week can help women over 50 achieve maximum weight loss. This is because regular physical activity, specifically resistance or weight training, can build muscle, which in effect boosts your metabolism.
However, worry not, as you don't have to lift weights excessively or do anything fancy. Working out a particular muscle group for around 90 seconds is already enough. If you can, you may also do assisted pull-ups, knee push-ups, air squats, and planks.
In addition, don't forget to drink enough water, and take rest days between workouts so your body can recover.
9. Reduce Stress
In your 50s, you might have a lot of problems to stress about–your family, friends, and career among others. However, take note that stress can have negative effects on your weight loss.
This is because when you're stressed, your body releases a hormone called “cortisol”, which is your “flight-or-fight” response. Although cortisol is essential, too much of this hormone can slow down your metabolism.
Cortisol also stimulates your appetite. When this happens, you might do “stress eating” and overeat. You might even crave fatty, salty, and sugary foods like pizza, fries, and burgers, which can pull you out of ketosis.
So, do relaxing activities from time to time, such as knitting, crocheting, or reading.
10. Get Enough Sleep
Menopause usually starts when you're about to approach your 50s. During this stage, it's typical to experience sleep problems. And poor quality of sleep has been linked with a higher risk of weight gain.
Therefore, if you think you've reached a weight-loss plateau while doing keto, revisit your sleep quality. Check how many hours of sleep you have every night, and have a fixed bedtime and wake-up time every day to improve your body's internal clock.
Losing weight is something that a lot of people are struggling with. And this process is even more frustrating for women over 50 because as you age, your metabolism slows down. But this doesn't mean that shedding some pounds after 50 is impossible.
A ketogenic diet may still work for you, even if you're over 50. Just follow these tips and talk to your healthcare provider for further guidance.
Have you tried other types of diet apart from ketogenic? How's your experience so far? Please share your thoughts with us in the comment section below!
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