{"id":20657,"date":"2021-04-06T16:43:59","date_gmt":"2021-04-06T16:43:59","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=20657"},"modified":"2025-09-26T16:24:31","modified_gmt":"2025-09-26T16:24:31","slug":"keto-for-women-over-50","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/","title":{"rendered":"Keto for Women Over 50: 10 Ways to Make the Diet Work for You"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#_Why_Is_Weight_Loss_After_50_So_Hard\" >\u00a0Why Is Weight Loss After 50 So Hard?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#Slow_Metabolism\" >Slow Metabolism<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#Muscle_Degeneration\" >Muscle Degeneration<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#Menopause\" >Menopause<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#Keto_Diet_for_Women_Over_50\" >Keto Diet for Women Over 50<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#Dont_Skimp_on_Protein\" >Don\u2019t Skimp on Protein<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#Get_the_Right_Amount_of_Fats\" >Get the Right Amount of Fats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#Manage_Stress\" >Manage Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#Cut_Back_on_Alcohol\" >Cut Back on Alcohol<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#Get_Plenty_of_Quality_Sleep\" >Get Plenty of Quality Sleep<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#Cut_Back_on_Carbs\" >Cut Back on Carbs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#Experiment_with_Intermittent_Fasting\" >Experiment with Intermittent Fasting<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#Lift_Weights_More\" >Lift Weights More<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#Avoid_Added_Sugars\" >Avoid Added Sugars<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#Set_Achievable_Goals\" >Set Achievable Goals<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#Food_List_for_Keto_Eating_for_Women_Over_50\" >Food List for Keto Eating for Women Over 50<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#Is_Keto_Good_for_Women_Over_50\" >Is Keto Good for Women Over 50?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#Can_menopausal_women_lose_weight_on_keto\" >Can menopausal women lose weight on keto?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#How_many_carbs_should_a_50-year-old_woman_eat_to_lose_weight\" >How many carbs should a 50-year-old woman eat to lose weight?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#What_are_the_worst_carbs_to_eat_after_50\" >What are the worst carbs to eat after 50?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#What_is_the_healthiest_carb_in_the_world\" >What is the healthiest carb in the world?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Losing weight is often a frustrating process that demands a lot of patience and requires extraordinary effort. For women over 50, it can be even tougher. As you get to 50 and over, losing weight becomes more challenging due to your slowing metabolism.<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2386&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_For_Women_Over_50\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/KetoFemaleSeniors-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">But this doesn\u2019t mean that weight loss after 50 is entirely impossible. There are many great ways to lose weight at this age, but what is the best diet for women over 50? We explore <strong>keto<\/strong> as one option <strong>for women over 50<\/strong> and it can be used effectively for weight loss.\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"_Why_Is_Weight_Loss_After_50_So_Hard\"><\/span><b>\u00a0Why Is Weight Loss After 50 So Hard?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As you age, your body undergoes several changes. At 50, you\u2019re no longer young and your muscle mass may have started to naturally decline. Here are reasons why losing weight becomes more difficult with age:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Slow_Metabolism\"><\/span><b>Slow Metabolism<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As you age, your body\u2019s metabolism slows down. When you burn more calories than you consume, you lose weight. However, with a slower metabolism, your body burns fewer calories at rest and during activity.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Muscle_Degeneration\"><\/span><b>Muscle Degeneration<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Muscle degeneration also takes place as you get older. There is the involuntary loss of muscle mass, function, and strength. Muscle mass decreases by approximately 3 to 8% per decade after the age of 30 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2804956\/#:~:text=One%20of%20the%20most%20striking,60%20%5B4%2C5%5D.\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). And because muscle takes more energy to maintain than other types of tissue, as you lose lean muscle mass, your metabolism starts to slow down.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Menopause\"><\/span><b>Menopause<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">During menopause, some women may experience an increase in body fat. When women are younger, they tend to collect fat around their hips and thighs. This is known as gynoid fat distribution.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2386&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_For_Women_Over_50\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/menopause-workout-Overlay-Banner-4.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">However, as women enter perimenopause and menopause, the fat distribution pattern changes. Fat starts accumulating around the abdomen (<\/span><a href=\"https:\/\/www.health.harvard.edu\/womens-health\/winning-the-weight-battle-after-menopause\"><span style=\"font-weight: 400;\">28<\/span><\/a><span style=\"font-weight: 400;\">). This pattern is called android fat distribution and is common in males.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">These changes are a result of hormonal changes. Menopause officially occurs when a woman has not had a menstrual period for about 12 months. After menopause, a woman\u2019s estrogen levels are generally lower. Reduction in estrogen levels has been suggested to be linked to an increase in body fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3964739\/\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Keto_Diet_for_Women_Over_50\"><\/span><b>Keto Diet for Women Over 50<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">At this point, you may be wondering what a <a href=\"https:\/\/betterme.world\/articles\/keto-diet-for-vegetarians\/\">keto diet<\/a> is. It is basically a high-fat, very low-carb, and moderate-protein diet. A keto diet requires that you cut down on carbs and increase your (healthy) fat consumption to cause the body to start burning fat as its primary energy source instead of carbohydrates.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keto and low-carbohydrate diets can promote weight loss like any other diet, provided that they create a reduction in overall calorie intake that a person can maintain. Studies have found conflicting results regarding whether keto diets are beneficial, detrimental, or have no effect on heart health parameters (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26768850\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">). It\u2019s likely that factors such as weight loss and types of fats consumed play a role. Some people find that low carbohydrate or keto diets help them shed extra fat without the effect of intense cravings that are common to other types of diets, although this is down to personal experiences.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">At the heart of a ketogenic diet are ketones. When the body is low on carbohydrates, it produces ketones from fat as an alternative energy source (<\/span><a href=\"https:\/\/www.fitmotherproject.com\/keto-for-women-over-50\/\"><span style=\"font-weight: 400;\">16<\/span><\/a><span style=\"font-weight: 400;\">). Production of ketones occurs when you cut down your carb intake and take the right amount of protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you eat keto-friendly meals, your liver can convert fat into ketones that are used as energy by your body. This state where your body uses fats as its main energy source instead of carbohydrates is referred to as ketosis. Advocates of the keto diet claim that this allows fat burning to increase dramatically, potentially helping get rid of unwanted fats. You\u2019ll still need to be in a calorie deficit (where you eat fewer calories than you burn) in order to burn stored body fat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, how many carbs can you have on keto? A ketogenic diet should contain approximately 5% of energy from carbohydrates, 25 % from protein, and 75% from fats (<\/span><a href=\"https:\/\/www.omnicalculator.com\/health\/keto#:~:text=We've%20already%20mentioned%20that,cutting%20protein%20down%20to%2020%25.\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">). You can easily check whether your body is in ketosis by taking a simple urine test. Keto test strips are available over the counter at your local pharmacy.\u00a0<\/span><\/p>\n<p><strong>BetterMe is your fast-track ticket to a long-lasting weight loss! <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2386&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_For_Women_Over_50\">Tailor your fitness journey and maximize your results <\/a> with just a couple of swipes!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2386&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_For_Women_Over_50\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/apple.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Here are 10 tips on how to get the best out of a keto diet for women over 50:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Dont_Skimp_on_Protein\"><\/span><b>Don\u2019t Skimp on Protein<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Protein is an essential component on the keto diet menu for women over 50. For weight loss, consuming the right amount of protein is essential. Protein is vital as it helps increase or maintain muscle mass and prevent a metabolic slowdown.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In fact, protein boosts metabolism slightly. This macronutrient has a higher thermic effect on food than other nutrients. The thermic effect of food refers to the number of calories required to digest and metabolize the food.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Protein also regulates the hunger hormone ghrelin. It causes a reduction in the production of ghrelin, which leaves you feeling full for longer (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2775646\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">). So after eating a high-protein breakfast, it\u2019s unlikely that you will reach for a snack before your next meal.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The generally recommended amount of protein is 0.8 grams per kilogram of body weight per day, but most dietitians would suggest that older adults consume more than that, perhaps 1-1.2 grams per kilogram, or even more if you\u2019re physically active (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/26797090\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). Some medical conditions can also influence protein requirements. Talk to a registered dietitian or your healthcare provider for individualized recommendations.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Get_the_Right_Amount_of_Fats\"><\/span><b>Get the Right Amount of Fats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The whole point of a Keto for Women Over 50 is to cut back on the carbs while getting the right amounts of healthy fats. One of the best parts about keto eating is that you get to eat more fats at every meal. However, once you become fat-adapted, you may end up overconsuming fats.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you want to cut weight, you have to use up the fat stores in your body instead of getting all your calories from eating fats. <\/span><span style=\"font-weight: 400;\">Some experts suggest that when you first start a keto diet<\/span><span style=\"font-weight: 400;\">, it\u2019s okay to eat high amounts of healthy fats (<\/span><a href=\"https:\/\/www.dietdoctor.com\/top-tips-lose-weight-low-carb-women-40\"><span style=\"font-weight: 400;\">27<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you become \u201cfat-adapted\u201d, meaning that your body is used to burning fat as its main energy source, you\u2019ll need to be more careful. You still need to create a calorie deficit by eating fewer calories than your body burns in order for it to start burning your stored fat for energy. As fat is calorie-dense, it\u2019s easy to eat more calories than you realize when you\u2019re on a high-fat diet.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It\u2019s also important to focus on consuming mostly healthy fats and fewer saturated fats. Some studies have found that the keto diet can increase LDL cholesterol levels, but it\u2019s possible that limiting saturated fat and including mostly heart-healthy unsaturated fats can help mitigate this risk.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ensure that you\u2019re mindful of your fat intake without sacrificing fullness or prompting the return of cravings for salty or sugary ultra-processed foods. Also, don\u2019t starve yourself; just watch out for the excess fat.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2386&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_For_Women_Over_50\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/senior-woman.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Manage_Stress\"><\/span><b>Manage Stress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Stress is an outright enemy of weight loss. When you are under stress, the body causes the release of cortisol (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4688585\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). This sends your body into a flight or fight mode, temporarily pausing non-critical processes in the body and increasing blood sugar. While cortisol is an important hormone, when chronically elevated, it can be harmful.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cortisol may cause hunger and increase your appetite. It may also cause cravings for sugary, fatty, and salty foods. This means you\u2019ll likely forget about your keto-friendly foods and grab some french fries, burgers, or pizza instead.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Cortisol can also promote weight gain and fat storage when it is chronically elevated.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">And while you\u2019re in your 50s, there are many things to stress about &#8211; your kids, home, friends, and relatives. Even worrying about your weight loss can contribute to your overall stress level. You can\u2019t eliminate stress from your life, but you can take steps to better manage it.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Try to take some time off things and relax. You can engage in pleasant diversions such as knitting, <a href=\"https:\/\/betterme.world\/articles\/somatic-meditation\/\">meditation<\/a>, walks, crocheting, or reading a book.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cut_Back_on_Alcohol\"><\/span><b>Cut Back on Alcohol<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Alcohol contains many extra calories, which makes it a key contributor to weight gain if you drink a lot. An occasional glass of wine or beer probably will not hurt, but drinking a lot or very often has a negative effect on weight loss.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When you consume alcohol, your body\u2019s metabolic priority changes. The body pauses the metabolization of other substances to metabolize alcohol. This is because the body wants to get rid of the toxic byproduct of alcohol called acetaldehyde.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Even while on a keto diet, drinking alcohol to excess is counterproductive. So if you\u2019ve reached a stall and you can\u2019t seem to lose any more weight, it may be best to cut back on the booze.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/pho-keto\/\"><i>Is Pho Keto? The Ultimate Guide to Enjoying Pho on a Low-Carb Diet<\/i><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Get_Plenty_of_Quality_Sleep\"><\/span><b>Get Plenty of Quality Sleep<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">During menopause, which typically takes place between 40 and 50, it\u2019s quite common to experience sleep disturbances (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/18652093\/\"><span style=\"font-weight: 400;\">23<\/span><\/a><span style=\"font-weight: 400;\">). Poor sleep has been associated with positive energy balance, which could cause weight gain over time (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/22972835\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). So, if you\u2019ve reached a plateau, check whether you\u2019re getting quality sleep.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Getting an inadequate amount of sleep may also increase the release of the primary stress hormone cortisol, which is linked to abdominal fat (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4688585\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">). To get better sleep, try going to bed at the same time every day. Also, sleep in a dark room and avoid drinking alcohol or caffeine before bed.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2386&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_For_Women_Over_50\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/menopause-meal-Collage-Banner-1.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Cut_Back_on_Carbs\"><\/span><b>Cut Back on Carbs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">For keto for women over 50 to be effective, you need to limit the number of carbs you consume. But once you\u2019ve been following your keto diet, carbs may creep back in. This could be in the form of nuts, fruits, and sauces.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You may need to check your carb intake, then cut back to consuming under 50 grams of net carbs (or whatever your goal is) per day. Be on the lookout for highly processed foods that are rich in carbs, such as bagels, breakfast cereals, pastries, and waffles.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Experiment_with_Intermittent_Fasting\"><\/span><b>Experiment with Intermittent Fasting<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Once your body is fat-adapted and you can comfortably go for long hours without eating, you can try <a href=\"https:\/\/betterme.world\/articles\/intermittent-fasting-12-12\/\">intermittent fasting<\/a>. With intermittent fasting, you alternate between periods of fasting and eating. An individual usually goes without food for approximately 12 to 24 hours, with 16-hour fasts being the most popular.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One strategy for eating less on a low-carb or any diet is to only eat when you\u2019re hungry and not to a specific eating schedule as many people are accustomed to. You can try a 24-hour fast where you eat dinner tonight then eat again at dinner the following day.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Alternatively, you can skip breakfast, then eat lunch and dinner within an 8-hour time frame, before fasting for 16 hours. You can also start slow with a 12-hour fast and work your way up to 16 or whatever your goal is. Don\u2019t go for long fasts that run for several days. And always discuss it with your doctor first, as fasting is not safe for everyone.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lift_Weights_More\"><\/span><b>Lift Weights More<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Dieting alone is sometimes not enough for weight loss. To burn calories and shed weight, it\u2019s helpful to combine exercise and dieting. To achieve maximum weight loss, a combination of keto and exercises for women over 50 may work for some people.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weight training (sometimes referred to as strength or resistance training) helps build or maintain muscle mass (<\/span><a href=\"https:\/\/www.verywellfit.com\/are-you-lifting-enough-weight-1231071\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). Muscle plays a crucial role in metabolism as increased lean muscle mass boosts your body\u2019s metabolism. With strength training, as you build muscle, your resting metabolic rate increases, and your body burns more calories at rest.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Weight lifting doesn\u2019t need to be excessive &#8211; approximately 90 seconds per muscle group at least twice weekly should be enough. Ensure that the weights you lift are heavy enough so that after 15 or 20 reps, you couldn\u2019t do one more.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Ensure you drink enough water after your workouts. Also, include rest days in between heavy exercise so your body can recover.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2386&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_For_Women_Over_50\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4.png\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Avoid_Added_Sugars\"><\/span><b>Avoid Added Sugars<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Limiting foods that are high in added sugars such as soda, candy, cookies, and sugary cereals is essential for weight loss on any diet. Also, if you\u2019ve been adding artificial sweeteners such as sucralose to your low-carb diet, you may want to wean yourself off them as some people find they can lead to unhelpful sugar cravings.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As such foods are sweet, it\u2019s easy to overeat them and they can take you back a few steps when you\u2019re trying to cut weight. Always read labels to check whether an item contains any added sugars. You can also check the ingredient list for common sweeteners such as agave, corn syrup, or cane sugar.\u00a0<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Set_Achievable_Goals\"><\/span><b>Set Achievable Goals<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Having realistic achievable goals is important for anyone who is trying to shed some weight. Many women have an idealized weight goal they have never been able to achieve. This number usually has no relationship to their well-being and health.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Many women often think of how much they want to weigh instead of the impact of fat loss on their overall health. But thinking of weight as just the number you see on the scale is not very meaningful.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re in the habit of hopping on the scale every day, you should stop. Try and look beyond the scale. Instead, focus on how great you feel, how many inches you have lost around your weight, and how your clothes fit. Get a health checkup and see if you\u2019ve made improvements in your blood pressure, cholesterol, etc. Perhaps you\u2019ll notice certain physical activities have become easier, such as climbing stairs or walking a certain distance.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Keep a positive mindset and don\u2019t get discouraged as weight loss can be frustrating. Remember the long-term goal is to lose fat, adapt to a healthier lifestyle, and improve your overall health.<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2386&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_For_Women_Over_50\">Our app will help you restructure your habits<\/a>, remold your life and crank up your fitness results!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Food_List_for_Keto_Eating_for_Women_Over_50\"><\/span><b>Food List for Keto Eating for Women Over 50<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">You may think you have everything about a keto diet figured out until you\u2019re at the grocery store and you need to get food supplies.\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2386&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_For_Women_Over_50\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/menopause-meal-Interface-Banner-4-1.png\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Here are the<\/span> <span style=\"font-weight: 400;\">best keto diet foods for women over 50:<\/span><\/p>\n<ul>\n<li><b>Eggs. <\/b><span style=\"font-weight: 400;\">Eggs are a great source of protein. You can prepare them whichever way you like: boiled, fried, or scrambled.\u00a0<\/span><\/li>\n<li><b>Vegetables. <\/b><span style=\"font-weight: 400;\">Eat plenty of leafy greens and other non-starchy vegetables. You can cook these vegetables in healthy fats such as canola, olive, avocado, or macadamia oils.\u00a0<\/span><\/li>\n<li><b>Meat. <\/b><span style=\"font-weight: 400;\">Go for unprocessed lean meats and poultry.<\/span><\/li>\n<li><b>Fish and seafood. <\/b><span style=\"font-weight: 400;\">These are excellent sources of protein and omega-3 fatty acids. Look for sustainably caught or farmed varieties.\u00a0<\/span><\/li>\n<li><b>Berries. <\/b><span style=\"font-weight: 400;\">Eat them in moderation.<\/span><\/li>\n<li><b>Dairy products. <\/b><span style=\"font-weight: 400;\">Go for the full-fat dairy products as the low-fat dairy options often have added sugar.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Foods to avoid while on keto include:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Alcohol. <\/b><span style=\"font-weight: 400;\">Contains too many carbs and sugars.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Added sugars. <\/b><span style=\"font-weight: 400;\">Limit your intake of added sugars.\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Fruit.<\/b><span style=\"font-weight: 400;\"> Eating a little fruit is okay, but consuming too much fruit adds carbs to your diet.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Starch. <\/b><span style=\"font-weight: 400;\">Avoid starchy foods such as rice, wheat, white bread, and potatoes, which are high in carbs.\u00a0<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Keto_Good_for_Women_Over_50\"><\/span><b>Is Keto Good for Women Over 50?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some claim that a ketogenic diet has health benefits in addition to helping with weight loss. However, research results are conflicting, and it is unclear whether the benefits that are sometimes seen are simply a function of weight loss. A keto diet may be a good weight loss strategy for women over 50, but it doesn\u2019t work for everyone, and that\u2019s okay. To lose weight successfully, it\u2019s important to find a diet you personally can stick to in the long term.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Furthermore, keto may have some side effects. Once you start on a keto diet, you may experience a <a href=\"https:\/\/betterme.world\/articles\/keto-flu\/\">keto flu<\/a> that\u2019s sometimes referred to as carb flu. This is usually a short-term response to drastic dietary changes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Symptoms of keto flu resemble those of the common flu. You may experience diarrhea, nausea, vomiting, general weakness, or dizziness. The symptoms usually disappear in about a week. Sometimes you may get a red itchy keto rash that appears on the back of the neck but it is very rare (<\/span><a href=\"https:\/\/www.omnicalculator.com\/health\/keto#:~:text=We've%20already%20mentioned%20that,cutting%20protein%20down%20to%2020%25.\"><span style=\"font-weight: 400;\">17<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Always discuss any major diet changes with your doctor first. Keto is not necessarily safe or beneficial for everyone.<\/span><\/p>\n<p><i><strong>Read more: <\/strong><\/i><a href=\"https:\/\/betterme.world\/articles\/keto-sushi\/\"><i>6 Keto Sushi Recipes to Eat on a Low-Carb Diet<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2386&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_For_Women_Over_50\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/04\/Banner-Mood-Walking-2.png\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_menopausal_women_lose_weight_on_keto\"><\/span><strong>Can menopausal women lose weight on keto?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, menopausal women can lose weight on the ketogenic (keto) diet, and some find it beneficial for managing certain symptoms associated with menopause, but it doesn\u2019t work for everyone. Here are some key points:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Weight Loss:<\/b><span style=\"font-weight: 400;\"> The keto diet can be effective for weight loss for some people (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9408028\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">), which is often a concern during menopause due to hormonal changes that can lead to weight gain (<\/span><a href=\"https:\/\/www.tandfonline.com\/doi\/full\/10.3109\/13697137.2012.707385\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased Insulin Sensitivity:<\/b><span style=\"font-weight: 400;\"> Menopause can cause a decrease in insulin sensitivity (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/8404998\/\"><span style=\"font-weight: 400;\">26<\/span><\/a><span style=\"font-weight: 400;\">), but the keto diet may help increase insulin sensitivity, helping with better blood sugar control\u00a0 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9408028\/\"><span style=\"font-weight: 400;\">19<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Reduced Risk of Weight Regain:<\/b><span style=\"font-weight: 400;\"> Some research has suggested that a reduced-carb diet may reduce the risk of postmenopausal weight gain compared to a low-fat diet (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5728369\/\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hormonal Balance:<\/b><span style=\"font-weight: 400;\"> Although no specific studies have conclusively shown that keto directly affects estrogen levels and other female hormones, some women have reported that the diet helps manage symptoms such as hot flashes and night sweats. On the other hand, some women have claimed that it makes their symptoms worse.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">However, it&#8217;s important to consult a healthcare provider before you start any new diet, especially around or after menopause, to ensure it&#8217;s safe and appropriate for your individual health needs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Check out our <a href=\"https:\/\/betterme.world\/articles\/30-day-keto-challenge\/\">30-Day Keto Challenge<\/a> for more tips and support on starting a successful keto journey.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_many_carbs_should_a_50-year-old_woman_eat_to_lose_weight\"><\/span><strong>How many carbs should a 50-year-old woman eat to lose weight?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The number of carbohydrates a 50-year-old woman should eat to lose weight varies based on her overall health, activity level, and personal metabolism. However, here are some general guidelines:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Very Low-Carb Diet:<\/b><span style=\"font-weight: 400;\"> For weight loss, a common recommendation is to consume between 20-50 grams of net carbs per day. This approach is believed to lead to ketosis, where the body burns fat for energy instead of carbohydrates (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK499830\/\"><span style=\"font-weight: 400;\">18<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Moderate Low-Carb Diet:<\/b><span style=\"font-weight: 400;\"> Some women may find success with a slightly higher carb intake of approximately 50-130 grams of net carbs per day. This can still promote weight loss while allowing for a more varied diet.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Individual Requirements:<\/b><span style=\"font-weight: 400;\"> It&#8217;s important to customize carbohydrate intake based on individual factors such as metabolic health, physical activity, and how your body responds to different levels of carb intake.<\/span><\/li>\n<\/ol>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_the_worst_carbs_to_eat_after_50\"><\/span><strong>What are the worst carbs to eat after 50?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The worst carbs to eat after 50 are ultra-processed, refined carbohydrates that offer little nutritional value and can contribute to weight gain and other health issues. Some of the worst carbs include:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sugary Cereals<\/b><span style=\"font-weight: 400;\">: These often contain high amounts of added sugar and lack nutritional value. Opt for high-fiber, whole-grain versions instead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sodas and Sugary Drinks<\/b><span style=\"font-weight: 400;\">: Beverages such as sugary sodas, sports drinks, sweetened teas, and chocolate milk can contribute to weight gain (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2963518\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Processed Baked Goods and Desserts<\/b><span style=\"font-weight: 400;\">: Items such as cakes, cookies, and pastries are typically loaded with added sugars and unhealthy fats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>White Bread and Refined Grains<\/b><span style=\"font-weight: 400;\">: Foods that are made from refined grains, such as white bread, regular pasta, and white rice, have been stripped of fiber and don\u2019t keep you feeling full for as long after eating, which can lead to you eating more overall (<\/span><a href=\"https:\/\/nutritionsource.hsph.harvard.edu\/carbohydrates\/carbohydrates-and-blood-sugar\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fried Foods<\/b><span style=\"font-weight: 400;\">: Fried foods not only contain refined carbs but also potentially unhealthy fats, contributing to weight gain and other health risks (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s00217-024-04482-3\"><span style=\"font-weight: 400;\">21<\/span><\/a><span style=\"font-weight: 400;\">). Examples of carb-laden fried foods include french fries, donuts, and chips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Alcohol and Soft Drinks<\/b><span style=\"font-weight: 400;\">: High in empty calories and sugar, these drinks can contribute significantly to weight gain and other health issues (<\/span><a href=\"https:\/\/link.springer.com\/article\/10.1007\/s13679-014-0129-4\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2963518\/\"><span style=\"font-weight: 400;\">24<\/span><\/a><span style=\"font-weight: 400;\">). Examples include beer, cocktails, and energy drinks.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">It&#8217;s beneficial to replace these items with healthier alternatives such as whole grains, legumes, fruits and vegetables, and lean proteins to maintain optimal health after 50.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_healthiest_carb_in_the_world\"><\/span><strong>What is the healthiest carb in the world?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The healthiest carbohydrates are those that come from whole, minimally processed foods. These foods tend to be high in fiber and other essential nutrients, which support overall health and well-being.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the top contenders that are often recognized for their outstanding nutritional profiles include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quinoa<\/b><span style=\"font-weight: 400;\">: Quinoa is a complete protein source, which is rare for plant-based foods. It\u2019s rich in vitamins, minerals, and fiber (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8624085\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Oats<\/b><span style=\"font-weight: 400;\">: Oats are an incredibly healthy whole grain, high in vitamins, minerals, antioxidants, and fiber. They have a low glycemic index and can help manage blood sugar levels (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8625765\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sweet Potatoes<\/b><span style=\"font-weight: 400;\">: These are high in fiber, vitamins A and C, and other important nutrients (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC9495970\/\"><span style=\"font-weight: 400;\">25<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Whole-Grain Bread<\/b><span style=\"font-weight: 400;\">: Whole-grain bread offers a good balance of carbohydrates, proteins, and fiber compared to refined-wheat (white) bread, which makes it a nutritious choice (<\/span><a href=\"https:\/\/ift.onlinelibrary.wiley.com\/doi\/full\/10.1111\/1541-4337.12728\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Beans and Legumes<\/b><span style=\"font-weight: 400;\">: Beans such as black beans and kidney beans are high in fiber and protein and have a low glycemic load, which makes them excellent for sustained energy and blood sugar control (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7915747\/\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fruits and Vegetables<\/b><span style=\"font-weight: 400;\">: Many fruits and vegetables are high in carbohydrates and rich in vitamins, minerals, and fiber. Examples include bananas, apples, root vegetables, and many more.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">In a previous blog, <a href=\"https:\/\/betterme.world\/articles\/how-to-maintain-weight-after-keto\/\">How to Maintain Weight After Keto<\/a>, we discussed the importance of incorporating healthy carbs back into your diet after following a keto lifestyle to maintain weight loss and support overall health.<\/span><\/p>\n\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2386&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Keto_For_Women_Over_50\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/09\/KetoFemaleSenior1-mp4.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A keto diet contains a lot of fats and is low in carbs. But does keto work for women over 50? Yes, it can work and may help with weight loss when it is done correctly. In order for it to be effective, you should eat healthy fats, lean proteins, and limited carbs in the right portions.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Don\u2019t starve yourself or over-consume fats. You also need to stay positive and avoid stressful conditions. Keto isn\u2019t right for everyone, and if it\u2019s not for you, that\u2019s okay. Remember to always consult a doctor or a registered dietitian for individualized advice.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Losing weight is often a frustrating process that demands a lot of patience and requires extraordinary effort. For women over 50, it can be even tougher. As you get to 50 and over, losing weight becomes more challenging due to your slowing metabolism. But this doesn\u2019t mean that weight loss after 50 is entirely impossible. [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":81936,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,71,2],"tags":[],"coauthors":[45],"class_list":["post-20657","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-keto","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Keto for Women Over 50: 10 Ways to Make the Diet Work for You - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 KETO FOR WOMEN OVER 50 \u27a4 is the definitive guide to staying fit as you age. Here\u2019s everything you need to know about ketogenic diets for women over 50.\u00a0\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Keto for Women Over 50: 10 Ways to Make the Diet Work for You\" \/>\n<meta property=\"og:description\" content=\"\u2605 KETO FOR WOMEN OVER 50 \u27a4 is the definitive guide to staying fit as you age. Here\u2019s everything you need to know about ketogenic diets for women over 50.\u00a0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-09-26T16:24:31+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/cover-Keto-for-Women-Over-50-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"15 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/58ffa041e840240fb24019691a681c53\"},\"headline\":\"Keto for Women Over 50: 10 Ways to Make the Diet Work for You\",\"dateModified\":\"2025-09-26T16:24:31+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/\"},\"wordCount\":2956,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/cover-Keto-for-Women-Over-50.png\",\"articleSection\":[\"Diets\",\"Keto\",\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Losing weight is often a frustrating process that demands a lot of patience and requires extraordinary effort. For women over 50, it can be even tougher. As you get to 50 and over, losing weight becomes more challenging due to your slowing metabolism.<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">But this doesn\u2019t mean that weight loss after 50 is entirely impossible. There are many great ways to lose weight at this age, but what is the best diet for women over 50? We explore <strong>keto<\/strong> as one option <strong>for women over 50<\/strong> and it can be used effectively for weight loss.\u00a0<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>\u00a0Why Is Weight Loss After 50 So Hard?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">As you age, your body undergoes several changes. At 50, you\u2019re no longer young and your muscle mass may have started to naturally decline. Here are reasons why losing weight becomes more difficult with age:<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Slow Metabolism<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">As you age, your body\u2019s metabolism slows down. When you burn more calories than you consume, you lose weight. However, with a slower metabolism, your body burns fewer calories at rest and during activity.\u00a0<\/span>\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Muscle Degeneration<\/b><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">Muscle degeneration also takes place as you get older. There is the involuntary loss of muscle mass, function, and strength. Muscle mass decreases by approximately 3 to 8% per decade after the age of 30 (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2804956\/#:~:text=One%20of%20the%20most%20striking,60%20%5B4%2C5%5D.\\\"><span style=\\\"font-weight: 400;\\\">20<\/span><\/a><span style=\\\"font-weight: 400;\\\">). And because muscle takes more energy to maintain than other types of tissue, as you lose lean muscle mass, your metabolism starts to slow down.\u00a0<\/span>\\r\\n<h3 style=\\\"text ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/\",\"url\":\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/\",\"name\":\"Keto for Women Over 50: 10 Ways to Make the Diet Work for You - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/cover-Keto-for-Women-Over-50.png\",\"dateModified\":\"2025-09-26T16:24:31+00:00\",\"description\":\"\u2605 KETO FOR WOMEN OVER 50 \u27a4 is the definitive guide to staying fit as you age. 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Here\u2019s everything you need to know about ketogenic diets for women over 50.\u00a0","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/","og_locale":"en_US","og_type":"article","og_title":"Keto for Women Over 50: 10 Ways to Make the Diet Work for You","og_description":"\u2605 KETO FOR WOMEN OVER 50 \u27a4 is the definitive guide to staying fit as you age. 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For women over 50, it can be even tougher. As you get to 50 and over, losing weight becomes more challenging due to your slowing metabolism.<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">But this doesn\u2019t mean that weight loss after 50 is entirely impossible. There are many great ways to lose weight at this age, but what is the best diet for women over 50? We explore <strong>keto<\/strong> as one option <strong>for women over 50<\/strong> and it can be used effectively for weight loss.\u00a0<\/span>\r\n<h2 style=\"text-align: center;\"><b>\u00a0Why Is Weight Loss After 50 So Hard?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">As you age, your body undergoes several changes. At 50, you\u2019re no longer young and your muscle mass may have started to naturally decline. Here are reasons why losing weight becomes more difficult with age:<\/span>\r\n<h3 style=\"text-align: center;\"><b>Slow Metabolism<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">As you age, your body\u2019s metabolism slows down. When you burn more calories than you consume, you lose weight. However, with a slower metabolism, your body burns fewer calories at rest and during activity.\u00a0<\/span>\r\n<h3 style=\"text-align: center;\"><b>Muscle Degeneration<\/b><\/h3>\r\n<span style=\"font-weight: 400;\">Muscle degeneration also takes place as you get older. There is the involuntary loss of muscle mass, function, and strength. Muscle mass decreases by approximately 3 to 8% per decade after the age of 30 (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC2804956\/#:~:text=One%20of%20the%20most%20striking,60%20%5B4%2C5%5D.\"><span style=\"font-weight: 400;\">20<\/span><\/a><span style=\"font-weight: 400;\">). And because muscle takes more energy to maintain than other types of tissue, as you lose lean muscle mass, your metabolism starts to slow down.\u00a0<\/span>\r\n<h3 style=\"text ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/","url":"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/","name":"Keto for Women Over 50: 10 Ways to Make the Diet Work for You - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/keto-for-women-over-50\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/04\/cover-Keto-for-Women-Over-50.png","dateModified":"2025-09-26T16:24:31+00:00","description":"\u2605 KETO FOR WOMEN OVER 50 \u27a4 is the definitive guide to staying fit as you age. 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