Did you know that nearly 45% of people worldwide are trying to lose weight? This can be an especially challenging task for women over 50.
Women face many weight loss challenges during and after menopause. Among them are hormone changes and loss of muscle mass.
Fortunately, the keto diet is proven to be an effective weight loss strategy, even for women over 50.
In this article, we'll cover the basics of a ketogenic diet, explain why it's beneficial to women over 50, and give you a few tips on how to get started. You can begin your keto journey today and enjoy its many health benefits.
The keto diet is a high-fat, low-carb diet with moderate amounts of protein. It involves eating foods high in healthy fats and limiting your intake of carbohydrates.
The goal of this diet is to put your body into a state called ketosis, which burns fat instead of glucose for fuel. This shift in energy sources helps you lose weight and improve your overall health.
Following a keto diet is relatively simple. You'll need to focus on eating healthy fats like avocado, olive oil, nuts, and seeds, as well as forms of lean protein such as fish and poultry. Whole, natural foods are encouraged, like leafy greens, cruciferous vegetables, and low-sugar fruits. Refined carbohydrates and processed foods should be avoided as much as possible.
Eating keto-friendly foods is a great way to boost your overall health. In fact, a 2019 study shows the efficacy of a 12-week keto diet on weight loss, physical performance, cognitive function, eating behaviors, and metabolic profile in overweight adults.
Keto is especially beneficial for women over 50 who may be struggling to lose weight and maintain a healthy lifestyle.
It can be incredibly challenging for women over 50 to lose weight, as they face unique hurdles during this life stage. Around menopause, hormonal changes, stress levels, and decreased metabolism can all contribute to weight gain.
In addition, age-related muscle loss (known as sarcopenia) can make it difficult for women to maintain healthy body composition. This is due to the natural decrease in lean muscle mass that happens over time, which makes it harder to burn calories and fat.
Menopause is just one of the obstacles women over 50 must face when it comes to weight loss. Let's look at a few other factors that can make it harder for women in this age group to shed pounds.
Another important factor to remember is that our metabolism slows down as we age. This means that it takes longer to burn off the calories we consume, so we tend to gain weight more easily.
Our metabolism is also affected by lifestyle choices, such as how active we are and what types of foods we eat. However, there are certain steps you can take to protect your metabolic system, including eating a nutritious diet and exercising regularly.
Many women over 50 lead sedentary lifestyles due to age-related health issues or simply because they don't have enough time or energy to exercise. This lack of physical activity can lead to weight gain and a decrease in muscle mass, further slowing down the metabolism.
Exercise doesn't have to be an intimidating or all-or-nothing endeavor. Even just 30 minutes of light daily activity, such as walking or yoga, can help you work up a sweat and reduce the risk of metabolic disease.
During menopause, estrogen and progesterone levels drop significantly. This can lead to mood swings, fatigue, and cravings for sugary and fatty foods. This can make it challenging to stick to a healthy eating plan.
While you should always consult a physician to address hormonal imbalances, food choices can impact your feelings. Eating nutrient-dense, whole foods can help regulate hormones and support your overall health.
Lastly, stress can be a primary culprit in weight gain. Stress hormones like cortisol can trigger cravings for sugary and fatty foods and lead to emotional eating. This can be especially hard to manage when dealing with other age-related issues like menopause.
While it's essential to address any underlying health issues, there are simple steps you can take to reduce stress. Regular exercise, mindfulness practices, and even just relaxing and meditating can help alleviate stress.
If you're considering the keto diet, there are helpful steps you can take to make it easier and more manageable. Rather than changing your entire diet overnight, focus on incorporating the keto diet into your lifestyle in small steps.
Try incorporating a few of these tips at a time to help ease into a healthy lifestyle and make the changes sustainable.
One of the best ways to simplify the keto diet is to focus on eating healthy fats. While it may seem counterintuitive, consuming healthy fats can help you feel full longer than with more unhealthy forms of fat and promote weight loss.
Fats like avocado, salmon, nuts and seeds, coconut oil, olive oil, and grass-fed butter are all great choices.
Rather than relying on unhealthy condiments and sauces, use herbs and spices to flavor your dishes. Not only are they healthier, but they can also help make meals more exciting and give you a break from the monotony of simple foods.
Some great options include turmeric, garlic, ginger, cumin, oregano, cinnamon, and basil.
Whole, unprocessed foods like fruits, vegetables, nuts, seeds, and grass-fed meats are the cornerstone of a healthy diet, and this is especially true when it comes to keto.
Processed foods tend to be high in simple carbs, which can make it harder to stay in ketosis.
The keto diet doesn't have to be boring! There are plenty of delicious recipes that can help you make the most of your meal plan.
Think outside the box and get creative with your meals by using different types of vegetables, meats, and spices.
It's crucial to stay hydrated when striving for a healthy lifestyle. Drinking water throughout the day helps you manage your appetite and has countless health benefits, like preventing kidney stones and decreasing joint pain.
Make sure to drink enough water throughout the course of the day, and consider adding electrolyte-rich beverages like coconut water or bone broth to your diet. These can help keep your electrolyte levels balanced and reduce fatigue.
Though many people overlook it, fiber is essential for gut health.
Make sure to include plenty of low-carb veggies like spinach, kale, and cauliflower to ensure you're getting enough fiber. Also, consider taking a multivitamin or supplement to make sure your body is getting all of the necessary vitamins and minerals.
Setting realistic goals is crucial when starting any new diet or lifestyle change. Making small steps in the right direction can help you make lasting changes and set you up for success.
Making long-term lifestyle changes can take time and effort. Be patient with yourself and be consistent in your approach. Habits that stick are the ones you do each and every day, so make sure you're committing to your goals and staying consistent.
Exercise is an integral part of any healthy lifestyle. But when you're over 50, it's a great idea to start with gentle exercises like walking and yoga. These are both low-impact yet effective ways to get in some exercise without putting too much strain on your body.
The key to success with any diet is to plan ahead. Make a plan for what you'll eat each day, keep healthy snacks on hand, and try to limit eating out. Meal planning can be an excellent way to stay on track and ensure you get the proper nutrients and calories daily.
A customized meal plan from Certified Keto Diet can also help ensure your diet is tailored to you and your lifestyle. Check out a sample meal plan to learn more.
These are just a few tips to help make the keto diet simpler for women over 50. Maintaining the right mindset, staying hydrated, and eating the right foods can help ensure you have a successful keto journey.
With the right approach, you can reap all of the benefits of this diet while still taking care of your body.
When following the keto diet, it's helpful to focus on whole, unprocessed foods, as these are nutrient-dense and provide the most health benefits. Here are some excellent keto-approved options that will help you meet your weight loss goals:
Avocados are a wonderful source of healthy fats, fiber, potassium, and magnesium, meaning they can help keep you feeling full and energized. Plus, they contain a wide range of vitamins and minerals the body needs to stay healthy.
Eggs are a source of high-quality protein, which can help you with muscle building and recovery. They also contain choline, a nutrient that helps to regulate metabolism and reduce inflammation.
Eggs are also incredibly versatile, with numerous ways to prepare them in both sweet and savory dishes. Try making an omelet for breakfast, or add a poached egg to your salad for extra flavor and texture.
Nuts and seeds provide excellent healthy fats, fiber, and plant-based protein. They can help keep you full for longer periods of time and provide essential nutrients like magnesium and B vitamins. However, you should be mindful of which types of nuts and seeds you choose, as some options may be higher in carbs than others.
When choosing a cooking oil, it's crucial to pick one high in healthy fats and low in saturated fats. Olive oil and coconut oil are both excellent choices for a keto diet.
Olive oil boasts high levels of monounsaturated fats, which can help reduce inflammation and lower cholesterol. Alternatively, coconut oil is high in medium-chain triglycerides, which can help boost ketone levels and metabolism. Both are excellent options for cooking or baking.
Leafy greens like spinach and kale are fantastic for increasing vitamins and minerals while remaining low in carbs and calories. They can be added to salads, soups, or even smoothies for a nutritional boost. Don't overlook their versatility when adding them to your meals.
Non-starchy vegetables like broccoli, cauliflower, and bell peppers can provide a great source of vitamins, minerals, and fiber. Plus, they add texture and flavor to any dish. Use them in stir-fries, salads, or on their own as a side dish.
Unsweetened dairy products like yogurt and cottage cheese are a great source of protein, calcium, and vitamin D. They can also be used as a base for smoothies and as a topping for salads or vegetables. Just make sure to check the label and choose products that are free of added sugar.
Fruits can be a great way to add sweetness to your meals without adding too many carbs. Low-carb fruits like berries are a great option, as they are rich in antioxidants and fiber. One way to change up your snacks is to add strawberries to a savory dish like a chopped chicken salad.
When following a keto diet after 50, it's essential to focus on whole foods packed with nutrition. You can also incorporate low-impact exercise, such as walking, to help boost your metabolism and give you extra energy.
With the right combination of keto-approved foods and exercise, you'll be well on your way to reaching your weight loss goals. Take the Certified Keto Diet questionnaire today to get started with customized meal plans.