May 10, 2024

Keto Diet Benefits for Women Over 40

Photo of Justine Friedman, Registered Clinical Dietician and Mindset Mentor
Justine Friedman
Registered Clinical Dietitian and Mindset Mentor

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Embrace a Mediterranean Diet tailored for woman over 40

Introduction to the DASH Diet for Woman over 40

Introduction to the Keto Diet for Women Over 40

For women over 40, managing weight and hormonal changes becomes increasingly important. The Keto Diet, with its high-fat, low-carb regimen, offers a promising approach to not only manage weight but also potentially stabilize hormonal fluctuations associated with perimenopause and menopause.

What is the Keto Diet?

The Keto Diet significantly reduces carbohydrate intake to push the body into ketosis, a metabolic state where fat is burned for energy instead of carbs. This shift can profoundly affect energy stability, weight management, and overall metabolic health.

Keto Diet Phases for Women Over 40:

  1. Adaptation Phase: Transitioning to fat as the primary energy source can help stabilize energy levels throughout the day.
  2. Maintenance Phase: Sustaining ketosis with a balanced approach to high-fat foods, adequate protein, and low carbs.
  3. Fine-Tuning Phase: Adjusting macronutrients to support hormonal health, particularly as estrogen and progesterone levels fluctuate.

Special Considerations for Women Over 40

Women over 40 may experience increased sensitivity to carbohydrates and insulin. The Keto Diet's low-carb approach can help manage these changes and support weight loss:

  • Bone Health: Ensuring adequate bone-supporting nutrients like Vitamin D and calcium intake.
  • Heart Health: Monitoring saturated fat and cholesterol intake given the increased risk of cardiovascular disease in post-menopausal women.
  • Fibre intake: It is crucial to still focus on fibre from salads and vegetables, as the amount of fibre from carbohydrates and fruit is very reduced. A keto green option balanced this out.

Incorporating a Holistic Approach

Balanced Nutrition: Focusing on nutrient-dense foods to supply essential vitamins and minerals without the carbs.

Lifestyle Integration: Combining the diet with physical activity suitable for age-related changes in muscle and bone density.

Mindful Eating involves recognizing satiety cues and adjusting intake according to energy needs and appetite changes that occur with age.

Regular Health Check-ups

Monitoring health with medical professionals to tailor the diet for cardiovascular health, bone density, kidney function, and hormonal balance, ensuring the dietary approach remains beneficial.

A Sample Day on the Keto Diet for Women Over 40

  • Breakfast: Avocado and spinach omelette with feta cheese.
  • Lunch: Salmon salad with mixed greens, olive oil, and walnuts.
  • Dinner: Grilled chicken with asparagus and a creamy garlic sauce.
  • Snacks: Macadamia nuts or full-fat Greek yoghurt.

Who Should Not Go on Keto

  • Women who are at risk for low blood glucose levels
  • Women who are pregnant or breastfeeding 
  • Women with kidney disease

The Bottom Line

The Keto Diet can be a powerful tool for women over 40 looking to improve their health by managing weight, stabilising energy levels, and supporting hormonal balance. Adapting the diet to meet the specific nutritional needs of ageing women can enhance their overall quality of life. Switching to this way of eating is recommended under the guidance of a medical professional or registered dietician who can account for all the essential factors for your health. Weight loss that compromises health is not the goal. 

Personalised Guidance Available

I provide in-depth consultations to adapt the Keto Diet to individual health profiles, ensuring that women over 40 receive tailored nutritional guidance. My expertise helps integrate dietary changes smoothly and effectively into your lifestyle. Begin your journey to a healthier you with the Keto Diet.

Explore more options for personalised nutritional advice and planning. My services include:

Book a clarity call today.

Photo of Justine Friedman, Registered Clinical Dietician and Mindset Mentor
Justine Friedman
Registered Clinical Dietitian and Mindset Mentor
Justine is a seasoned Clinical Dietician with over two decades of experience in private practice. Holding a Bachelor of Science from WITS and an Honorary Bachelor of Science in Nutrition and Dietetics from UCT, she is both South African qualified and Israeli licensed. Justine's journey into nutrition was deeply personal, stemming from her own battles with weight management, emotional eating, and adapting her diet post-40 to meet the changing needs of her body. This personal connection to her field fuels her mission to empower clients to forge a harmonious relationship with food and their bodies. Understanding the complexity of diet, hormones, gut health, and eating habits, Justine brings empathy and expertise to her practice. She is dedicated to helping individuals overcome the cycle of dieting and self-sabotage by fostering a profound understanding of their own bodies. Justine's approach is grounded in the belief that knowledge is power—by understanding your body, you can work with it, not against it, to achieve lasting health and wellness.