If you are a woman who is 40 years old or older, it is likely that you have begun to perceive certain changes in your body, despite being physically active. These changes could manifest in various ways: perhaps you are experiencing a shift in your overall sense of well-being, alterations in your body’s composition, or even noticeable fluctuations in your muscle mass.
Have you attempted to reduce your caloric intake and increase your exercise frequency in order to counteract these changes? Have these methods produced positive results for you?
Our bodies undergo changes, which is the reality. These changes, often occurring in our 40s but sometimes earlier or later, involve a considerable hormonal shift that is likely attributed to perimenopause.
By making nutritional changes in our lives, we can offset the changes that age and nature bring and improve our overall health. If you are prepared to enhance your overall health, you might discover that keto for women over 40 is the change your body requires.
Ketogenic Diet
If you are new to keto, and you are wondering what the ketogenic diet is, here is a simple explanation.
The primary focus of the ketogenic diet is to consume foods that are low in carbohydrates but high in protein and healthy fats. The concept behind the keto diet is to primarily obtain calories from protein and healthy fats rather than carbohydrates.
When following a ketogenic diet, one can anticipate reducing their intake of breads, pastas, pastries, sugary beverages, and indulgent treats.
Perimenopause
Let’s start over and discuss the definition of perimenopause. Perimenopause, essentially, means “around menopause.” It denotes the phase when your body is transitioning from reproductive years to menopause.
Perimenopause is typically experienced by most women in their 40s, although it is possible for it to occur during other stages of their lives. Certain women may start noticing these changes in their mid 30s, whereas others may only experience them in their mid 50s.
During perimenopause, hormonal imbalances occur, resulting in fluctuating levels of estrogens throughout the body. Consequently, menstrual cycles become irregular and differ from your usual cycle.
In addition to experiencing problems with sleep and hot flashes, women may also encounter more personal issues such as vaginal dryness during perimenopause. Various other symptoms are commonly experienced by women during this phase. These symptoms encompass weight gain, difficulties with concentration, feeling easily overwhelmed and fatigued, among others.
The duration of perimenopause can vary from person to person. It can range from as short as 4 or 5 years to as long as 10 years. Menopause is officially reached when there have been 12 consecutive missed menstrual cycles.
How Does Ketogenic Dieting Work
The body enters a metabolic state called ketosis due to the low intake of carbohydrates, resulting in the burning of fat rather than carbohydrates for energy. This state of ketosis generates ketones, which can be utilized as an energy source for the body.
The symptoms of ketosis encompass thirst, a dry mouth, increased frequency in urination, and a reduction in hunger and appetite. Particularly, the diminished hunger and appetite make adhering to the keto diet effortless within a limited span of time.
Curious to know more about the keto diet? Let’s delve deeper into the advantages and disadvantages of this diet.
Keto for Women Over 40
The diet mentioned earlier is characterized by a high amount of fat, a moderate amount of protein, and a low amount of carbohydrates. Its high fat content distinguishes it from other low-carb diets.
The Benefits of the Keto Diet for Middle-Aged Women
Although there is no typical woman, making the right dietary choices applies to all women. Since none of us are aware of how our bodies will respond to different eating patterns, it essentially involves experimenting to find the right approach for each individual.
Curious about the reasons why you should consider giving keto a try to see if it helps alleviate your perimenopause symptoms, even though there is no clinical evidence to support its effectiveness?
Potential Weight Loss
A considerable number of women in this particular age range express dissatisfaction about unexpected weight gain that appears to occur inexplicably. It proves challenging to become accustomed to a physique that no longer feels familiar, particularly when you previously managed to maintain your body composition without any issues.
The occurrence of this can be attributed to the fluctuation of estrogen levels in our bodies. When the levels of estrogen in your body change, so do your fat storage patterns. This implies that if you typically store fat in your buttocks, breasts, and hips (like many women), you may now have to contend with the fact that you might be storing body fat in unfamiliar areas.
It may come as a surprise that you might now be accumulating fat in the abdomen or midsection, even though you are consuming fewer calories in general.
It is worth mentioning that studies have demonstrated that menopause itself can be a factor leading to weight gain during this period. The inability to lose weight or experiencing weight gain is a common concern expressed during perimenopause, which is why keto could be the most effective approach to address this problem.
Clinical studies and anecdotal evidence have revealed that adopting a ketogenic or low-carb diet can bring several benefits, as demonstrated in women over the age of 40 who made the switch. Here are a few findings from these studies.
- A study showing women ages 49-81 who followed a low carb diet for 8 years found that they were least likely to gain weight, over women who followed other diets.
- A study of women over 50 showed that women who followed a lower carb diet lost slightly more weight than women who followed other traditional diets.
- Studies have shown that keto helps to maintain muscle mass even during the weight loss phase. Since women over the age of 40 tend to lose muscle mass, keto could help to prevent this.
Hunger and Cravings Management
The keto diet is notable for its ability to effectively reduce hunger and cravings, which are both factors that contribute to weight gain and difficulty losing weight. By following a keto diet plan, it becomes easier to avoid consuming excessive amounts of sugar or other foods that are not compatible with the keto lifestyle.
With the decrease in estrogen, women over 40 undergo hormonal changes that usually control appetite, which can be alleviated by following a keto diet.
Increased Insulin Sensitivity
When women reach the age of 40, they experience a higher level of difficulty with insulin resistance, primarily because of the decreased levels of estrogen and progesterone. This leads to weight gain, heightened fat storage, and changes in the pattern of fat storage. Additionally, insulin resistance increases the likelihood of encountering various health risks for these women.
Reducing your carbohydrate intake can be an effective strategy for addressing these issues as keto diets are low in glycemic content and result in decreased insulin levels.
Although it cannot be proven, recent studies have indicated that hot flashes experienced by women during this stage of their lives may be partially caused by glucose intolerance and insulin resistance.
Challenges pose difficulties that must be tackled in a sequential and thoughtful manner.
Digestive Health
There are individuals who follow a keto diet and encounter gastrointestinal problems, such as diarrhea, constipation, vomiting, and abdominal pain.
This plan involves dieters consuming a significant quantity of fat, which may pose digestion issues for certain individuals, particularly those who previously had a moderate fat intake. Although it is anticipated that the problem will resolve over time, this remains one of the reasons why the keto diet may not be suitable for everyone.
Furthermore, scientific research conducted in 2019 indicates that consuming diets that are rich in fat may trigger inflammation in the gastrointestinal tract, consequently leading to a decline in beneficial bacteria that play a vital role in maintaining overall health. Conversely, alternative studies present contrasting findings, suggesting that this dietary approach may potentially yield positive effects on gut bacteria.
The hormonal changes associated with menopause can cause stomach issues, which is why the impact of the keto diet on digestive health could be a concern for women transitioning to this stage of life.
Nutrition Deficiencies
Due to its strict nature, the keto diet limits carbohydrate intake and emphasizes consuming significant amounts of fat. Consequently, it reduces the consumption of foods that are rich in fiber, vitamins, and minerals.
Due to the increased likelihood of nutritional deficiencies, keto followers may need to rely on fiber supplements to alleviate constipation, as well as multivitamins containing minerals to mitigate the risk of deficiencies.
Nutrient deficiencies, such as vitamins A, C, and K, as well as folate, are among the most common. These deficiencies can eventually result in kidney stones, liver disease, and various other illnesses.
Can You Drink Alcohol on the Keto Diet
Only pure forms of alcohol such as gin, tequila, rum, whiskey, and vodka are allowed. These options have low carbohydrate content, making them suitable for consumption. To enhance their taste, alcohol can be consumed on its own or combined with low-carb mixers. Seltzer, sugar-free tonic water, diet soda, and Crystal Light drink mix are some approved mixers for a keto diet.
Beverages that are not suitable for a keto diet are those containing sugar or carbs, such as margarita, bloody mary, sangria, piña colada, vodka mixed with orange juice, rum and Coke, Smirnoff Ice, and regular beer.
Is the Keto Diet Safe for Women Over 40
If you are considering committing to a keto diet, it is important to take into account a few factors. If you are taking medication that reduces your blood glucose levels, such as insulin, it is advisable to follow this diet with the guidance of a registered dietitian and a physician.
There is a high probability that your doctor will modify your medication to prevent you from having low blood glucose. Moreover, individuals with the following chronic diseases should avoid this eating plan.
- Liver disease
- Pancreatic disease
- Thyroid problems
- Eating disorders
The keto diet has the potential to cause kidney stones and liver disease over time, and the effects of a high-fat diet on heart health have not been thoroughly researched.
