How A Ketogenic Diet Can Help Women Over 40 Lose Weight Fast
A ketogenic diet is high in fat, moderate in protein, low in carbs, which could help your body turn into a fat-burning machine. In one study, people following a ketogenic diet loss 2.2 times more weight than those on a low calorie or low-fat diet. They also saw improve levels of triglycerides and HDL (the good cholesterol) in their blood.1
If you’re a woman over 40 and you’ve been struggling to get rid of that stubborn belly fat, following a ketogenic diet for a little while could be beneficial to help you tilt the scale in your favor.
What Is A Ketogenic Diet?
Implementing a ketogenic diet means drastically reducing your carbohydrate intake and replacing it with healthy fats. As you reduce the carbs and increase your fats, your body will naturally enter a metabolic state referred to as ketosis. This is when the body starts to turn fats into ketones, which are metabolic wastes that can also supply energy for your brain.2 After a few days or weeks on a ketogenic diet, your body and your brain will begin to burn fats and ketones for fuel it needs to function, instead of carbohydrates turning into glucose (which is usually the primary source of energy for your brain).
Key foods on a ketogenic diet include:
- heavy cream
- low GI vegetables
So how does it improve weight loss results for women over 40?
The secret is keto cycling.
From healthy diet plans to helpful weight loss tools, I’m sure you’ve tried it all – cutting carbs, carbs loading, low-calorie meals, so on and so forth. However, keto cycling takes into account your age, gender, current weight, activity level, and overall metabolic health. Therefore, the rules are different for a woman in her 20’s from a woman in her 30’s and 40’s. There are also different rules for men. It’s not just another generic one-size-fits-all diet. To begin, you’ll need to calculate how many calories you need to eat per day based on your age. Below are some average ranges to consider. 5
For moderately active women between the ages of 26–50, it is recommended that they eat about 2,000 calories per day to maintain their weight and around 1,500 calories per day to lose one pound per week.
Women who are more physically active and walk more than three miles per day are advised to eat an average of 2,200 calories a day or more to maintain their weight and at least 1,700 calories to lose one pound of weight in a week.
Younger women in their 20s have higher calorie needs. Therefore they’ll need about 2,200 calories per day to maintain their weight.
Women over age 50 generally require fewer calories. For moderately active women over 50, it is recommended that they consume about 1,800 calories per day to maintain their weight and 1,300 calories per day to lose one pound in a week.
Keto Cycling For Effective Weight Loss
There are no standard guidelines when it comes to a cyclical ketogenic diet. However, anyone interested in keto cycling should start by following a standard ketogenic diet for about 5 to 6 days per week. On the remaining days, you'll adjust your diet for higher carb intake.
During standard ketogenic days, 10-30% of your daily calories should come from proteins 6; you’ll consume about 20-50 grams of carbohydrates a day and about 65-90% of your energy intake will come from fats such as:
- Coconut oil
- Full-fat dairy products
- Low-carb nuts and seeds
- Nut butters
- Fatty meats
- MCT oil
During the second phase of the keto cycle, you’ll “refeed” your glycogen stores for 1 to 2 days by eating more carbs. On these days, 60–70% of your total calories will come from carbohydrates; 15–20% of your daily energy intake should come from proteins and fats should deliver just 5–10% of your total calories. You can use a calorie tracking app to help you track the percentages. Keep in mind that these couple of days where you consume an increased amount of carbs are not entirely cheating days. You want to consider the quality of the carbs you’re consuming. So before you load your shopping cart with frozen meals, cookies, pasta, and cereals, consider some healthier options. You can get the majority of your carbs from foods such like:
- Sweet potatoes
- Butternut squash
- Brown rice
- Whole-wheat or brown-rice pasta
- Beans and lentils
These complex carbohydrates are high in vitamins, minerals, and fiber – all ingredients to fuel your body and keep blood sugar levels stabilized. You should avoid foods and beverages that are highly-process and high in sugars like candies, juice, sosdas, and baked goods — as they’re devoid of interesting nutrients and lead to blood sugar irregularities, which can cause increased hunger and irritability. 7,8
After your high-carb days, it is recommended that you return to a ketogenic state by introducing intermittent fasting days to your routine. One of the most popular methods of intermittent fasting is the 16/8 method where you fast for 16 hours (including when you’re sleeping) and then eat within an eight hour period.
It is also important to stay physically active during this time to optimize your fat burning results once you’re in state of ketosis.
You are only one short survey away from getting the weight loss results you want
If you’ve been struggling to figure out meal plans, stressing about reaching a state of ketosis, and sick of counting carbs, I get it – not knowing where to start is one of the biggest roadblocks to most people's weight loss success. I want to help you burn stubborn belly fat and get the body you’ve always wanted.
Are you ready to find out if Keto Cycle can help you get in the best shape of your life?
Our program comes with a full video exercise library so you’ll know exactly what you’re doing every time, as well as a keto diet plan that’s customizable around your personal needs. And most importantly, with the program, you’ll have a virtual guide in the app that will motivate and lead you through the entire process. You’ll be able to get answers to any questions that might come along the way.