Doing Keto as a Woman Over 50

Keto and Women Over 50

    Women over the age of 50 are interested in boosting their immune systems, losing weight, and having more energy. Women go through menopause sometime between the age of 45 and 55. This time can be a difficult time for them. Women suffer various symptoms during this time. They have difficulty sleeping, experience hot flashes, and put on weight. However, the main problem is weight gain.   

    First, you need to start practicing intermittent fasting. Intermittent fasting in combination with the keto diet can give you the best results in autophagy. You can truly unlock the advantages of autophagy in your body when you fast between your ketogenic meals. When you follow the keto diet and practice intermittent fasting, it helps you develop better skin, detox your cells, and lose weight. The autophagy you get from intermittent fasting helps you boost metabolism, lower inflammation, enhance your immune system, and more. As a woman over 50, you should practice fasting and keto simultaneously.   

    Studies show that lowered estrogen from menopause has some impact on the distribution of fat on a woman’s body over 50. The woman who goes through menopause also reveals that they have a harder time burning fat and have less energy. Scientific data shows that women over 50 exercise less, have more cravings, and lose more muscle. All these factors are related. You avoid exercising so you can’t retain muscle; you have more cravings, so you gain weight as a result.   

    Additionally, women over 50 have a slow metabolism. With all of these factors, it is understandable that they struggle with weight gain. Here is some advice that you need to follow as a woman over 50:  

    •       You might be worried about consuming too much protein, as you are over 50. However, when you are following keto, you need to eat enough protein. You need to maintain a balance. On the one hand, you need to get enough energy. On the other hand, you have to be careful not to eat too many calories. You need to listen to your body. When your body says it had enough, then you need to stop. To remind yourself what fullness actually feels like, get used to eating without overstuffing yourself. Get used to not feeling uncomfortable after eating. It can feel strangely comforting to be overstuffed with carbs, but that is not a feeling you should let yourself get used to.  

    •       You can’t villainize fat anymore. With a keto diet, you need to include up to 75% healthy fats in your diet. Focus on eating healthy fats such as fatty fish, olive oil, butter, and avocados.

Dealing with Keto Flu  

    When you start a keto diet, your body starts to remove salt and water from your body. This can cause an electrolyte imbalance. Additionally, as you switch from a high-carb diet to a low-carb diet, your body starts to feel different. Both of these reasons jointly cause keto flu. 

    Symptoms of keto flu  

    •       Insomnia  

    •       Dizziness  

    •       Muscle soreness and cramping  

    •       Nausea  

    •       Headaches   

    •       Increased cravings  

    •       Brain fog  

    •       Constipation  

    •       Irritability 

    Solutions to the keto flu  

  1.      Drink more water: Drink more water and keep yourself hydrated. Increased fluid intake will help you avoid keto flu symptoms.  
  2.      Prioritize sleep: You will experience a temporary drop in energy levels when starting the keto diet. You need to sleep more during this time. Sleeping more helps you deal with cravings and gives a positive boost to your weight loss goals.  
  3.      Eat more keto-friendly foods: Eat more keto-friendly foods, especially enough fat. This will help you with keto flu symptoms.  
  4.      Salt your food: Sodium loss causes various keto flu symptoms. So add more salt to your food and drink broth. However, if you have certain health conditions, then consult with your doctor before consuming more salt.  
  5.      Drink electrolytes: Electrolyte depletion is one of the reasons for keto flu symptoms. Your body needs enough magnesium, potassium, and sodium. Eat more nuts and seeds to get enough magnesium, eat non-starchy vegetables to get potassium, and increase your sodium intake from salt. Also, you can opt for supplements.   
  6.      Meditate: Practicing meditation can benefit the mind, body, and soul and help relieve a few keto flu symptoms. Practicing meditation can help you avoid binge and emotional eating. Meditation can also improve mood, concentration, and decrease anxiety.   
  7.      Eat more fat: Eat good fat-rich foods such as fatty fish, seaweed, algae, chia seeds, flaxseeds, pumpkin seeds, walnuts, egg yolks, grass-fed beef, avocados, and olive oil.   
  8.      Eat a bit more carbs: You may decide to eat a bit more carbs. This will help you with keto flu.

Best Exercises for People Over 50 to Lose Weight or Build Strength  

    Benefits of exercise for over 50: 

    •       Improves mental health  

    •       Keeps mind sharp  

    •       Help maintain muscle mass  

    •       Reduces risk of illnesses   

    Best exercises for people over 50 to lose weight or build strength:  

  1.      Walking: Ideally, you should take 10,000 steps daily. Walking is a light exercise and offers a variety of benefits.  
  2.      Running: Running provides a wide range of mental and physical health benefits, from lowering stress to decreasing the risk of heart disease.   
  3.      Pilates: Pilates improve posture, helps relieve back and joint pain, and improves your core muscles. This exercise is popular among people over 50.  
  4.      Tai chi: This is a wonderfully slow-paced exercise with numerous mental and physical health benefits. This is a gentle exercise and an excellent way to relax.   
  5.      Yoga: Yoga is excellent for balance and flexibility. Studies show that practicing yoga can alleviate aches and pains and lower high blood pressure and heart disease.   
  6.      Resistance exercises: Resistance training is for you if you want to maintain muscle mass at an older age. You can try weight training with dumbbells or use resistance machines at the gym.   
  7.      Swimming: Swimming gives you a full-body workout. Additionally, it strengthens various muscle groups.   

     Dance-based exercises: If exercise is boring to you, then you can take on dance-based exercises or Zumba.

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