Keto Diet Plan For Women Over 50: Everything You Need To Know For Effective Weight Management

What Is A Keto Diet Plan For Women Over 50?

A keto diet plan for women over 50 is a topic that has captured the attention of many women at this stage of life. The keto diet is a nutritional approach based on a high intake of healthy fats and moderate protein, along with a significant reduction in carbohydrates, which is intended to lead the body to a state of ketosis. 

In ketosis, the body burns fat as its primary energy source instead of carbohydrates (1). While this diet has become popular in recent years, it is important to understand how it could affect different groups of people, especially women over 50.

As women age, particularly during and after menopause, they experience hormonal changes that might influence the following:

• Metabolism
• Fat distribution
• Overall health (2).

This article will explain everything you need to know about the keto diet and how you or a dietician can tailor it to your needs. 

• What foods are ideal for a keto diet at this stage of life?
• How can the foods we consume influence menopause symptoms? 
• Are there additional benefits women over 50 can gain from the keto diet approach?

While the rules are the same for everyone, women over 50 may need to make a few adjustments to maximize their results. 

Read on for tips on making the keto diet work for you.

Should Menopausal Women Do Keto?

When it comes to whether menopausal women should embrace a ketogenic diet, the answer truly depends on:

• Lifestyle
• Individual needs
• Medical history

That’s why it’s essential to consult a healthcare professional before deciding to try keto after 50 meal plans. Always approach this dietary change thoughtfully and with guidance.

However, let’s explore some possible benefits of the ketogenic diet regarding metabolism that might benefit women over 50, especially those who are perimenopausal or menopausal, due to the metabolic changes that could occur during this stage.

Potential Keto Diet Over 50 Benefits:

• Weight Management: Keto for women over 50 can be a powerful weight-loss tool. By shifting the body’s primary energy source from carbohydrates to fat, the diet encourages the body to burn stored fat for fuel. 

This process and reduced calorie intake can help lower body fat and promote a feeling of fullness, which could help promote the reduced calorie intake (3).

As a result, many women find it easier to manage their weight and combat the stubborn weight gain that often accompanies hormonal and lifestyle changes during this life stage (4).

• Better Insulin Regulation: Insulin resistance is a common concern for women as they age. The ketogenic diet may help regulate insulin levels by reducing carbohydrate intake and lowering insulin levels. 

This insulin regulation could benefit women at risk of developing type 2 diabetes (3, 4). However, talking to your healthcare provider is crucial, especially if taking medications that may affect blood sugar levels.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

• Enhanced Energy Levels: Unlike traditional diets, which can lead to energy spikes and crashes, some people find that the steady energy supply from fat allows for improved focus and productivity. The boosted energy that occurs with some women could be particularly beneficial if you feel fatigued or experience mood swings during menopause (1).

In addition to the benefits of adjusting macronutrients, it’s crucial to explore other facets of nutrition and lifestyle for women over 50. These elements are vital in maintaining optimal health and effectively managing weight. 

We will explore these topics in greater detail throughout this article.

Read more: Treat Yourself To 8 Keto Chicken Breast Recipes

What Are The Worst Carbs To Eat After 50?

Choosing healthy carbohydrates is essential for all ages, but women over 50 and those with a keto diet for seniors should prioritize these. Here are some of the worst carbohydrates to avoid in your daily diet if you want to maintain a healthy and nutritious eating plan.

• Added and refined sugars: Besides table sugar, this includes foods and beverages that contain added sugars, such as sodas, candies, cakes, and cookies.
• White bread and baked goods: Breads and baked products made with refined white flour lack fiber and nutrients. Whole-grain versions can be a better choice, as they contain more fiber and nutrients.
• Sugary cereals: Many breakfast cereals contain lots of added sugars.
• Ultra-processed snacks: Many snacks, such as potato chips, cookies, and corn products, are high in refined carbohydrates and unhealthy fats. 

These foods are often low in nutrients and high in sodium, which can concern people with high blood pressure.

• Sugary and alcoholic beverages: Sodas and other sugary beverages are high in added sugars and calories. Similarly, alcoholic drinks that contain added sugars, such as cocktails and sweetened liquors, can be a significant source of empty calories and unhealthy carbohydrates.

It is important to emphasize that if you don’t want to, this is not about avoiding these foods forever but about finding a balance. 

We know that many carbohydrates are present at social events and celebrations, and enjoying them in moderation can be part of a balanced life. 

However, the idea is to prioritize healthier options in your daily routine.

When considering incorporating carbohydrates into your diet, choose quality options, such as:

• Legumes
• Fruits and vegetables
• Tubers (roots/potatoes)
• Whole grains like quinoa

Can Women Over 50 Lose Weight On Keto?

As we discussed earlier, the keto diet for women over 50 could offer significant benefits for weight loss. 

This diet might effectively regulate appetite by promoting the utilization of stored fat as a primary energy source and helping to control blood sugar spikes. 

This combination could make weight loss possible and potentially sustainable for many women in this age group, but it isn’t ideal for everyone.

However, it’s essential to recognize that weight management is not solely about diet.

Consider all critical aspects of health and wellness to achieve optimal results. 

For instance:

• Regular physical activity can preserve muscle mass, which declines with age.
• Strength training and aerobic exercises also help maintain a healthy metabolism and improve physical fitness.

Moreover, mental health plays a crucial role in the weight loss journey. 

Activities that promote mental well-being, such as:

• Hobbies
• Mindfulness practice
• Social interactions

It will significantly enhance motivation and adherence to a healthy lifestyle. 

It’s important not to become overly fixated on calorie counting; instead, women should focus on listening to their bodies and responding to hunger and fullness cues.

While the keto diet could be a helpful tool, the best diet for women over 50 would be one that involves:

1. Balance
2. Variation
3. Not the reducing carbohydrates, but including a wide array of nutrient-dense foods

In the upcoming sections, we will explore what a woman over 50 should eat to lose weight effectively and provide practical examples of daily meals that align with these principles.

What Should A 55 Year Old Woman Eat To Lose Weight?

As women reach this stage of life, a common question they ask is: 

“How to lose weight over 55 years old?” 

Attention to nutrition is essential for maintaining a healthy weight and promoting overall well-being. The key is to choose various foods that help with weight loss and meet all nutritional needs. 

By focusing on high-quality options, one can enjoy a balanced diet that supports long-term health.

Below is a guide on:

• What to eat
• Breaking down food groups
• Highlighting the importance of certain essential nutrients for this stage of life.

Proteins

Proteins are crucial for maintaining muscle mass and promoting satiety. 

Opt for lean sources, such as (5):

• Fish: Salmon, tuna, sardines.
• Lean meats: Chicken, turkey, lean beef
• Dairy products: Greek yogurt, cottage cheese
• Eggs: An excellent source of high-quality protein.
• Plant-based proteins: Beans, lentils, and soy products

Fats

Healthy fats are essential for overall health and vitamin absorption. 

Choose high-quality fats (6):

• Avocado: Rich in monounsaturated fats.
• Olive oil: Great for lower-temperature cooking, finishing, and dressing.
• Nuts: Almonds, walnuts
• Seeds: Chia, flaxseed, sesame, sunflower, etc
• Canola and other vegetable oils: For cooking, baking, roasting, and more

Carbohydrates

If you want to include carbohydrates for a balanced diet, it’s best to choose those that are high in fiber and nutrients (7):

• Whole grains: Quinoa, oats, buckwheat, whole wheat products.
• Legumes: Chickpeas, lentils, beans.
• Fruits: A variety of colorful fruits.
• Starchy vegetables: Like potatoes, sweet potatoes, and winter squash

Fiber, Vitamins, And Minerals

These essential nutrients are abundant in all vegetables and fruits! 

Including various leafy greens, such as vibrant spinach, kale, and broccoli, can maximize your health benefits.

Additionally, aim to create a colorful plate by incorporating a diverse range of fruits and vegetables. This variety of nutrients enhances the visual appeal of your meals and ensures you receive a spectrum of vitamins and minerals to support your overall well-being (8).

It is important to emphasize that at this stage, it is also crucial to pay attention to certain specific nutrients that can have a significant impact on health:

• Omega-3 Fatty Acids: These are beneficial for heart and brain health, and you can find this nutrient in fatty fish like salmon, sardines, walnuts, and chia seeds (9).
• Calcium and Vitamin D: These nutrients are essential for maintaining bone health. They are present in dairy products, almonds, green leafy vegetables, and fish. Additionally, moderate sun exposure can help you naturally obtain vitamin D (10).
• Antioxidants: They help combat cellular aging and protect against free radical damage. Most fruits and vegetables, berries, nuts, and green tea are rich in antioxidants and can be a delicious addition to your diet (11).

In addition to prioritizing these essential nutrients, staying well-hydrated with water is crucial for overall health! Limit your refined flour, added sugars, and saturated fats intake to support your weight loss and wellness goals.

Read more: 10 Full Keto Candy Recipes With Chocolate, Nuts, and Classic Favorites

What Is A Keto Diet Plan For Women Over 50 To Lose Weight?

We know you want clear and practical examples, so here’s a keto diet plan for women over 50. Remember to adapt this diet plan to your needs and consult a healthcare professional before starting.

Day 1

Breakfast: Spinach and Feta Omelette

• 2 eggs
• 30 g of feta cheese
• A handful of fresh spinach
• Cooked in olive oil or ghee

Lunch: Chicken and Avocado Salad

• 1/2 avocado
• 100 g of grilled chicken breast
• Mixed greens (spinach, arugula)
• Dressing of olive oil and vinegar

Dinner: Baked Salmon with Asparagus

• 150 g of salmon
• Asparagus roasted with olive oil
• Season with lemon and herbs to taste

Snack:

• A handful of nuts (almonds or walnuts)

Day 2

Breakfast: Greek Yogurt with Chia Seeds

• 150 g of plain Greek yogurt (unsweetened)
• A handful of blueberries (optional)
• 1 tablespoon of chia seeds

Lunch: Chicken Curry Bowl

• 100 g of cooked and shredded chicken breast
• Served over kale or spinach
• Low-carb curry sauce

Dinner: Baked White Fish with Vegetables

• Mixed vegetables (zucchini, bell peppers) roasted
• 150 g of white fish (such as hake)
• Season with herbs and lemon

Snack:

• 1/2 cup of olives

Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24/7 support, challenges that’ll keep you on your best game, and that just scratches the surface! Start using our app and watch the magic happen.

Day 3

Breakfast: Chia Pudding

• 3 tablespoons of chia seeds
• Let sit in the refrigerator overnight
• 1 cup of unsweetened almond milk
• Sweetened with stevia and a little vanilla extract

Lunch: Lettuce Wraps with Meat

• Wrapped in lettuce leaves
• Slices of tomato and cucumber
• 100 g of ground meat (beef or turkey)

Dinner: Pesto Chicken with Steamed Broccoli

• Pesto sauce (made with basil, olive oil, nuts, and Parmesan cheese)
• 150 g of chicken breast
• Steamed broccoli

Snack:

• Hard-boiled egg with olive oil and salt

Frequently Asked Questions

• Does keto mess with estrogen?

A keto diet could impact estrogen levels, although this may vary among women. 

The ketogenic diet is high in fats and low in carbohydrates and could influence hormonal balance, but the specific effects depend on each individual. 

Talk to your healthcare provider for individualized advice.

• What should people over 50 stop eating for breakfast?

People over 50 could reduce their consumption of ultra-processed foods, added sugars, and refined carbohydrates commonly used for breakfast. 

This article mentions that more nutritious options like lean proteins, healthy fats, fruits, and whole grains could benefit overall health.

• Are chia seeds good for menopause?

Chia seeds, with their high fiber content, omega-3 fatty acids, and antioxidants, could be beneficial during menopause. These nutrients benefit metabolism and overall health, especially at this life stage.

• What happens if you stop eating bread for 14 days?

Stopping bread consumption for 14 days could reduce the intake of refined carbohydrates and overall calories, leading to initial weight loss and improved energy levels. However, the effects may depend on each person’s diet and lifestyle.

The Bottom Line

A keto diet plan for women over 50 focuses on healthy fats and moderate protein while significantly reducing carbohydrates to promote ketosis, in which the body burns fat for energy. 

The keto dietary approach may help:

• Manage weight
• Enhance energy
• Regulate insulin levels
• It is particularly beneficial during menopause, when hormonal changes can affect metabolism.

While the keto diet can benefit some people, individual needs, lifestyle, and medical history should guide dietary choices. 

Women over 50 should prioritize nutrient-dense foods, including lean proteins, healthy fats, and high-fiber carbohydrates, while avoiding refined sugars and ultra-processed foods. Consulting a healthcare professional before starting any new diet is essential to ensure it aligns with personal health goals and needs.