Keto for Women Over 50: Your Complete Guide
Because of its effectiveness, women over 50 often consider the keto diet to lose weight.
The ketogenic diet is very high in fat, low in carbohydrates, and provides moderate amounts of protein. This combination forces the body to burn fat for energy instead of glucose, resulting in weight loss.
But if you’re a woman over 50, there are some potential disadvantages to consider before deciding if this type of eating plan is right for you.
In this article, we’ll look at the benefits and drawbacks of the keto diet. We will also explore everything else you need to know to start on keto.
What is the Keto Diet?
Keto is a dietary approach that is high in fat, moderate in protein, and low in carbohydrates. Unlike other low-carb diets, it emphasizes a high intake of fat.
The following breakdown shows the typical percentages of total calorie intake in this diet
Fats 70-80%
Proteins 10-20%
Carbohydrates 5-10%
Foods Allowed
When following a ketogenic (keto) diet, the primary goal is to restrict carbohydrates and increase fat intake. The following foods are permitted on this eating plan:
- Meat and poultry
- Fish and seafood
- Eggs
- Non-starchy vegetables
- Healthy fats
- Full-fat dairy product
- Nuts and seeds
- Berries
- Low-carb sweeteners
- Water, coffee, tea
- Alcoholic beverages with low-carb mixers in moderation
Foods Not Allowed
When following a ketogenic (keto) diet, it’s crucial to avoid or limit foods that are high in carbohydrates. Here’s a list of foods generally not allowed on a keto diet:
- Grains and grain-based products
- Sugary foods and sweeteners
- Starchy vegetables
- Legumes
- Fruit
- Processed and sugary snacks
- Beverages containing sugar
- Beer and cocktails made with sugary mixers
Remember, the goal of a keto diet is to maintain a state of ketosis by limiting carbohydrates and increasing healthy fats.
By avoiding these high-carb foods and focusing on low-carb, high-fat options, you can optimize your chances of reaching and maintaining a ketogenic state.
Pros and Cons
Decreases Appetite and Promotes Satiety
The goal of this diet is to achieve ketosis, which normally leads to reduced hunger and increased feelings of fullness.
In addition, the low-carbohydrate intake may decrease the production of hormones that stimulate appetite.
Weight Loss
According to research, the keto diet leads to quick weight loss in the short term without sacrificing muscle mass.
This is important for women over 50, who lose muscle mass faster than younger women.
However, after six months, weight loss on a low-carb diet is comparable to other diets.
Heart Health
Middle-aged women are at higher risk of heart disease. For that reason, the main concern with this diet is the high amount of fat it allows. It is also often low in fiber, a nutrient essential for heart health.
However, a report in the American College of Cardiology Journal suggests that ketone bodies may have a protective effect on the hearts of individuals with cardiovascular disease.
Other studies show that low-carbohydrate diets have been proven to bring about significant improvements in triglyceride levels. The difference is not significant after 24 months.
However, there needs to be more evidence to determine if this diet is safe in the long term.
Blood Glucose
Middle-aged women are also at higher risk of type 2 diabetes and insulin resistance.
According to preliminary research, following a keto diet may help regulate blood glucose. However, there is not enough evidence to sustain these claims.
Warning!
If you are on blood glucose-lowering medication, you must consult your physician before starting the keto diet. The low intake of carbohydrates can cause dangerously low blood sugar.
Brain Health
Another unwelcome issue in menopause is a decline in brain function for some women. A keto diet may help in this regard.
Studies suggest that it may have a protective effect on Alzheimer’s disease by reducing inflammation and decreasing oxidative stress.
It also provides the brain with an alternative fuel source—ketone bodies—which could slow down age-related cognitive decline.
Digestive Health
The changing hormones related to menopause can cause digestive issues in women. The high fat in the keto diet can worsen these issues.
Nutrition Deficiencies
Since the diet limits so many food sources, it can make it difficult for women to get enough vitamins and minerals. Supplementation may be necessary in order to avoid deficiencies.
Is the Keto Diet Safe for Women Over 50?
The answer to this question depends on your individual health needs and goals. If you have diabetes and are taking a blood glucose-lowering medication, you must talk to your doctor before starting on this eating pattern.
In addition, avoid this plan if you have any of the following health issues:
- Liver disease
- Pancreatic disease
- Thyroid problems
- Eating disorders
How to Make the Keto Diet Work
Choose Healthy Fats
Considering this diet is primarily fat, choose those that are healthy for you. Monounsaturated, polyunsaturated, and omega-3 fatty acids are your best choices.
Include plenty of avocados, olive oil, nuts, and seeds. Consume fatty fish, like salmon for Omega-3 fatty acids.
Eat High-Quality Protein Sources
Choose lean protein sources such as fish, poultry, eggs, and tofu rather than processed meats.
Protein is crucial for weight loss in middle-aged women, so you should ensure you consume sufficient quantities from good sources.
Increase Vegetable Intake
Fill your plate with non–starchy vegetables like leafy greens, broccoli, cauliflower, and peppers.
These are low in carbs and high in fiber, vitamins, and minerals.
Eating a variety of vegetables will ensure you get all the vitamins and minerals needed for optimal health.
Avoid Processed Foods
The keto diet should contain whole, unprocessed foods such as fresh vegetables, high-quality proteins, and healthy fats.
Avoid processed foods such as hot dogs, bologna, salami, and sandwich meats.
Get Enough Exercise
Exercise is important for weight loss, and it will help you maintain a lower weight as well.
Include both aerobic and strength-training exercises to get all the benefits of exercise. This includes increased energy levels, better sleep, improved mood, weight maintenance, and disease prevention.
Watch for Nutrient Deficiencies
It’s important to consume foods that provide all the essential vitamins and minerals for your body. Make healthy choices when you can, but also consider taking supplements to ensure you get all the nutrients your body needs.
Stay Hydrated
Drinking plenty of water can help you stay full for longer. It can also help flush toxins from your body and reduce cravings. Make sure to get enough fluids throughout the day.
Seek Guidance from a Registered Dietitian
A registered dietitian (RD) can help you develop an individualized meal plan that meets your needs and goals. Find one who is experienced in managing the keto diet.
An RD can also help you determine if the keto diet is the best approach for you. This information will help you decide about your health and wellness goals.
Get Enough Sleep
Sleeping is important for post-menopausal women, as it helps balance hormones and keep your body healthy. Aim for seven to eight hours of sleep every night.
My Expert Opinion
It’s essential for women over 50 to look at their overall health when considering the keto diet. Ensure you get enough calories, protein, healthy fats, and vitamins through whole foods.
I believe that a well-balanced and healthy diet is important in the long term, and this is especially true for women over 50. While the keto diet could be beneficial for those trying to lose weight, it’s not a sustainable diet in the long term. If you follow keto, then I would advise you to transition to a more balanced eating pattern when you achieve your weight loss goals.
To explore other diet options, check out some of our other blog posts:
Kickstart Weight Loss With This 5-Day Plan For Menopausal Women
Dr. Su-Nui Escobar, a Registered Dietitian/Nutritionist in Miami, FL, is dedicated to empowering women in perimenopause and menopause to live healthier, more satisfying lives.
With a doctorate in clinical nutrition from the University of North Florida, she has expertise in menopause and weight loss, including the unique challenges faced by those on weight loss medications.
Su-Nui’s passion for her field is evident in her previous role as the Academy of Nutrition and Dietetics spokesperson.
