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Home arrow Nutrition arrow Keto Diet arrow Keto for Women Over 50: Is It Worth the Hype?

Keto for Women Over 50: Is It Worth the Hype?

Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: September 28, 2023
4 min read 1440 Views 0 Comments
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The keto diet has emerged as a possible solution for losing weight. Word on the curb is that this low-carb tool can help women over 50 drop weight. But is it worth the hype?

Keto for women over 50

It’s quite the task to get the weight scale moving once you hit 50. Add a slowing metabolism and lower estrogen levels, and you have a recipe for failure to lose weight. But this doesn’t mean women over 50 can’t fight weight gain or lose weight!

Thousands of women are raving about the keto diet and swear that this diet helped them to drop weight almost effortlessly.

And if keto really does work for women in their fifties, how does one do it right?

Lucky for you, we happen to have answers to all those questions! Find out whether keto is just what you need and how you can actually make it work.

Keto for Women Over 50: Is It Effective?

Is the keto diet effective for women over 50? The easy answer is – yes, it is.

It doesn’t matter how fit you are, weight can creep up on you as soon as you set foot on the road to the fifties. Here’s why it can become a real challenge to lose weight:

  • Your metabolism naturally slows
  • You lose lean muscle mass and may experience muscle degeneration
  • Women enter perimenopause and menopause, leading to lower estrogen levels
  • You are not as active as you used to be

The sad reality is that the impact of weight gain goes beyond not fitting in your jeans. Extra weight can be one of the causes of diabetes, cardiovascular diseases, and dementia.

And this is exactly where the ketogenic diet steps in. A ketogenic diet is basically a low-carb diet rich in healthy fats and proteins. By stocking up on healthy fats, this low-carb diet puts the body in a fat-burning mode for losing weight and body fat. 

Keto test strips can be used to check if your body is in ketosis. Many research studies, including one conducted by the Harvard School of Public Health, shows that keto can reduce weight.

It is safe to say that, as per research, the keto lifestyle is worth a shot.

What Are the Benefits of Ketosis for Women?

In a ketogenic diet, the body burns fat and fights a slow metabolism; it may help regulate blood sugar, reduce cholesterol, protect brain function, and even combat hormonal changes.

The long-term ketogenic diet followers have reported increased energy levels, and studies show that this diet can help in treating clinical depression.

In ketosis, the body uses fat as an alternative energy source to make you lose fat the healthy way. It is the perfect tool for healthy aging since its benefits go beyond weight loss. 

Hence, this diet is actually powerful to boost the overall health of women and help them lose weight.

What to Eat on Keto According to Age?

Despite age, you have to follow the main keto principles and try to eat more whole foods. 

Some of the foods you should add to your diet include:

  • Unprocessed meat: red meat, steak, ham, sausage, bacon, chicken
  • Butter and cream: grass-fed butter and heavy cream
  • Healthy fats and oils: extra virgin olive oil, and avocado oil
  • Eggs: whole eggs

Foods you should avoid on keto include:

  • Processed foods, low-fat or diet products: low-fat mayonnaise, salad dressings
  • Carbohydrates (remember, your net carbs should be low): white bread, wheat-based products, rice, pasta, cereal, potatoes, sweet potatoes
  • Unhealthy fats: processed vegetable oils, mayonnaise, etc.
  • Alcohol: beer, wine, liquor, mixed drinks

Many women struggle with weight loss because they don’t have the right plan. It can be challenging to change your fat cells’ function from “HOLD” to “BURN” using the keto diet. Your first step – start with the right food plan as per your age!

This one’s tricky, and for this, we recommend that you leave it to the professionals. It’s not only about eating keto-friendly foods to make the keto diet work. It’s also about having the right proportions.

A proper ketogenic lifestyle with a customized plan helps with body-weight issues. Also, it supports blood sugar control and improved energy levels. You just have to make sure you’re doing it right.

Keto for Women Over 50: 5 Tips to Make It Work 

Making keto work for women over 50 doesn’t only mean watching how many carbs you eat per day or balancing high fat and protein intake.

If you follow these five tips, it might just be the best diet for you, and you can enjoy all potential benefits.

#1 Consume more fiber

It is important to keep your gut healthy and happy when you are on keto. One of the most effective ways to do it is by consuming a formula rich in fiber like ColonBroom.

ColonBroom uses a natural dietary fiber to clean your gut gently, reduce cravings, and help with blood sugar. It’s a great support in your weight loss journey with keto.

#2 Get enough protein

Protein is one of the building blocks of a keto diet for women who hit 50. The right amount of protein increases muscle mass, boosts metabolism, and regulates hunger hormones. Head over to the Keto Cycle app to see your target protein intake.

#3 Try intermittent fasting

Intermittent fasting is a dietary practice where you take long gaps between food intake. This is actually not a new diet and has been used by people over the globe for centuries for health issues. 

Not only does it help in weight loss, but it also fights heart disease. You can try this along with your keto regime for quick weight loss

#4 Calculate your macros

The keto diet is not about fewer calories only; you have to be careful about the proportion of macronutrients (i.e., proteins, fats, carbs) in your menu.

Macros can be calculated using your required calorie intake and the number of each macronutrient required for it. But it is not easy to track and calculate your macros every day.

But luckily, by having access to Keto Cycle, you can do it quickly and accurately.

#5 Concentrate on yourself

Getting a good night’s sleep and managing stress levels is critical to weight loss. Stress slows down your metabolism and releases hunger-inducing hormones, which can lead to intense cravings. Also, not getting a good night’s sleep can make you feel deprived and stressed.

You just need to concentrate on yourself and find what works for you best. For most women, yoga and meditation are powerful in lowering stress levels. But, some women also enjoy strength training, which also speeds up the weight loss process. 

Find your source of peace and make sure you get sufficient sleep day in, day out.

A Word From Nutritionist

Women tend to gain on average 10 to 15  pounds during or after menopause. As if that wasn’t enough, weight gain after the 50s is quite hard to take off, and you can also experience age-related muscle loss.

Up to 90% of women gain weight during the menopausal transition, and this weight does not proportionally distribute itself on women’s bodies but tends to accumulate in the abdomen.

The numbers speak for themselves – weight loss after the 50s is a real challenge.

But keto has emerged as a winner when it comes to fighting stubborn fat over 50. Keto reduces hunger hormones which are usually elevated during menopause. It also speeds up fat metabolism to offset fat storage in women who cross the 50 threshold.

Also, to get the promising benefits of keto, you have to make sure you are doing it right. For example, you need to know which foods you can eat and which you better avoid.

Be consistent and persistent with keto till you get your results – results speak louder than words!

The Bottom Line

The keto diet for women who have hit 50 is completely worth the hype. Some of the common benefits include fat loss, low blood sugar levels, more muscle mass, and healthier life!

But there is a specific way to pull it off, so make sure you stick to the blueprint that we have provided.

Following the right diet plan, using keto tools, and adding workouts and stress-releasing activities can help women get the most out of keto.

Written by Edibel Quintero, RD
Edibel Quintero is a medical doctor who graduated in 2013 from the University of Zulia and has been working in her profession since then. She specializes in obesity and nutrition, physical rehabilitation, sports massage and post-operative rehabilitation. Edibel’s goal is to help people live healthier lives by educating them about food, exercise, mental wellness and other lifestyle choices that can improve their quality of life.
The article was fact checked by Rosmy Barrios, MD
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Written by Edibel Quintero, RD
Fact checked by Rosmy Barrios, MD
Last update: September 28, 2023
4 min read 1440 Views 0 Comments

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