The ketogenic diet is taking over the world by storm, and it keeps getting more attention from people of all ages, especially women over 40.
Millions of people experience its effectiveness and share their results in journals, online stories, TV shows, and so on. You might even know someone who has succeeded with keto too.
When people try to lose weight with keto, they often don’t know how to stick with it.
Christine answers the most common keto questions that women over 40 are asking. She also teaches how to become consistent with this diet.
She will share her tips for you to have clear and simple directions on using keto to lose weight easier.
“Hi Christine, I’m 45, and I want to get in shape with keto. Can I do it? If so, how?”
People of all ages can lose weight, but there’s a catch. As we get older, our metabolism slows down, and our hormone balance changes. So the meals and workout routine that worked in your 20s won’t be as effective in your 30s, 40s, and so on.
That’s why most people at the age of 40 and older often think they need to work really hard to lose weight, which can be discouraging.
However, this is only partly true.
Working hard is OK, but there is no need to grind yourself to lose weight. You can just improve your diet and exercise by having a personalized diet plan.
A personalized diet plan is a set of actions that are carefully crafted by professionals for a specific goal; in this example, we use the keto diet for weight loss.
It’s a completely new trend that is growing fast among the weight loss community.
Personalized meal plans are effective because they focus on a specific person who has their own unique set of conditions and helps achieve their target goals faster than generic plans for everybody.
To create such a plan, dietitians need various information about your health conditions, weight, height, age, sex, taste preferences, activity level, and the daily time limit you can spend preparing meals.
Once the data is sent to dietitians, they take this information and assess it by sophisticated algorithms. Then, your ready-to-use meal plan is prepared in a matter of minutes.
I have experience in working with people who were 50, 60, and way over 70. These tips that I share with you in this article work effectively at any age.
The key to getting in shape with keto: Stay away from foods with starch and hidden sugar as consistently as possible.
To maintain ketosis, you have to limit your carbohydrate intake to 50 grams each day, referring to one research. [I]
There are many foods with starch, hidden sugars, and a high amount of carbs. So, you have to watch what you buy at the grocery store to keep the ketosis burning that body fat for longer.
Here are non-keto-friendly foods, so watch out for them:
- Legumes – mostly identified as healthy, vitamin-rich foods but not suitable for keto because of their high carbs. There are some substitutes like enoki mushrooms, beanless refried beans, green beans, snow peas, green peas.
- Grains – including crackers, rice, macaroni, beer (unfortunately) that are rich in carbs. There are alternatives such as shirataki noodles or spiralized vegetables.
- Starchy vegetables – corn, potatoes, sweet potatoes, beets can be substituted for celery, tomatoes, spinach, and mushrooms.
- High-sugar fruits – raisins, dates, mangos, pears, bananas are not welcome in the keto diet. But sometimes, you can substitute blackberries, raspberries, lime, lemon, shredded coconuts, plums, and strawberries.
- Juices – although mostly natural, they still possess a high concentration of carbs.
You can try lemon or lime juice with some ice instead.
- Sweet yogurt – it should be avoided and replaced with Greek yogurt, which is high in proteins and low in carbs.
Usually, people start seeing a difference in weight within only two weeks because of a change in their metabolism. Then, the body switches from using carbohydrates to fats as the main source of energy.
Yes, it may sound simple, but you have to know exactly what meals to eat.
Read the labels and track your macros and calories because it’s essential to eat a balanced diet to lose weight without fears of gaining it back.
The ketogenic diet is also known as one of the most restrictive diets out there.
It’s especially difficult when you don’t have a detailed plan.
And all those recipes people find online may work for some, but it doesn’t necessarily mean it will work for you. That’s why you need a personalized plan to get the most out of the keto diet.
Staying consistent with keto is also one of the most important parts of the plan for successful long-term weight loss.
As always, I ask people to visit their doctor first to ensure that any particular diet won’t cause any harm to their current health. It’s best to make sure if it’s safe to practice any diet.
“But Christine, how do I become consistent with keto?”
Now, this is where most people fail.
Staying on keto requires a lot of willpower and the ability to resist sugar cravings that kick people out of ketosis, which then results in keto flu.
It means you feel dizzy, and you lose your hard-earned progress if you interrupt your diet with just a tiny cheat meal. It can result in a change of the body’s metabolism – and then the weight goes back up quickly.
The harsh truth is that there are no cheat days on keto. But if you want to satisfy your sweet tooth, there are plenty of delicious keto-friendly substitutes that are low-carb and have almost no calories, allowing your body to remain in the fat-burning mode.
With a personalized meal plan, you can swap meals to ones you prefer; for example, if you don’t like fish, you can change to meals with more chicken or vegetables, whatever you find tasty.
Basically, you can create your own cheat meals that are tasty and keto-friendly. So, you won’t have to feel deprived or restricted even if the recipes are different from the recipes you used.
It only takes 14 days to get into the rhythm of the keto diet and another 14 days to really see a difference in your weight.
As long as you add variety to your meals, it will be easier for you to stick with this diet until it becomes a part of your lifestyle.
“Will it work for me? Will I like the food plan?”
Over the many years of my working experience with people who struggle with weight – confusion and guesswork are the biggest hurdles they encounter while trying new diets.
That is because they get overwhelmed by the amount of information, and they get disappointed every time they fail at diets that use the one-size-fits-all model. On average, they quit after two weeks of trying such diets.
My explanation – people have never used a detailed personalized diet plan created by professional nutritionists that take into consideration different health factors.
It means you could get the best diet plan specific only to you without spending thousands of dollars on nutritionist consultations or medical examinations.
And, to answer your final question, you will get to choose what keto-friendly foods to include in your personalized diet plan.
As we all know, everyone is different, and there is no such thing as a one-size-fits-all diet, so you have to try this personalized plan for yourself because results may vary from person to person.
It’s worthwhile to try a diet that is tailored to your personal preferences.
As a result, you won’t have to worry about what to eat or waste hours thinking or searching for recipes that “might work.” It’s all done for you and just for you.
You just have to answer the quiz honestly, and the personalized plan will assist you on your weight loss journey.
Of course, I could expand on this topic a whole lot more, but I want you to know that using a diet plan that is specifically designed for your body is much more effective than generic diets found anywhere.
Let me tell you why keto is so popular and why you should try it while using a personalized plan:
- It helps people lose weight effectively by cutting out carbohydrates to a low level where the body is unable to use it as an energy source, so it uses body fat instead.
It means you can lose weight without the need to exercise tirelessly or paying huge amounts of money for sessions with personal trainers or risky fat removal surgeries.
Because the body itself is burning fat for fuel and you’re eating balanced low-carb food, you’ll lose weight fast.
- It lowers and stabilizes blood sugar levels because there are not enough carbohydrates in the body to produce too much glucose that could cause hyperglycemia.
Hyperglycemia is a condition where the body lacks insulin (a hormone that transports glucose into the blood) that can cause vomiting, excessive hunger, vision issues, and other nerve-related problems.
Some studies have shown that this diet decreases the risks of hyperglycemia in overweight people. [II]
- The keto diet also improves cholesterol levels where HDL (High-Density Lipoprotein) – or the “good” cholesterol – goes up while LDL (Low-Density Lipoprotein) – the “bad” cholesterol – goes down.
Meaning people on this diet have a lower risk for developing cardiovascular diseases or even stroke.
- It greatly reduces appetite by lowering leptin (hunger hormone) levels. Meaning you feel less hungry for longer, experience fewer cravings, and reduce the number of times you eat a day which results in faster weight loss.
Are you ready to set those stubborn fats on fire and become healthier like you’ve always wanted?
They say that the hardest part of any journey is to take the first step, right?
Well, I’ve got good news for you.
Your first step is nothing but a short 60-second quiz where you can anonymously answer all of the questions regarding your health and personal preferences.
Then they will take you to the summary page, where you’ll see how your body can change in 28 days.
I know most people feel skeptical about it, and they have valid reasons for that, but after trying their new diet for at least a month, they start feeling positive changes within themselves.
I wish you all the best on your weight loss journey, and I hope you become the person you will be proud of.
They also struggled like you. Some have humble beginnings, and some have inspirational stories. But they all had the same goal – to change their lives for the better.
They tried almost everything and had lost hope many times before, but what makes me proud of these people is their determination.
Take a look at people who succeeded with their personalized plans and share your thoughts about your journey in the comments below.
Results may vary due to personal features.
Scientific Research Sources: