Keto Diet For Women Over 40

The Internet recently got flooded with lots of myths and misconceptions regarding the Keto diet for women over 40. While few argued in support of this age-old dietary pattern, others wrote it off based on their own half baked logic and facts.

Still, the air got cleared after a group of medical experts from the California medical university brought their well-researched facts and validations on the table. As per them, if practiced under the strict supervision of a medical professional, this diet can do wonders with your weight loss plans.

Besides weight loss, the diet can be effective in type 2 diabetes, cardiovascular issues, and several other health complications.

What is the Keto diet for women over 40?

The concept is no different than a standard Keto diet. You have to feast on a perfect balance of low carbs ( 5%), moderate proteins ( 20%), and high healthy fats ( 75%). Additionally, you need to eliminate every type of processed and packaged food from your daily routine.

But yes, you have to start with realistic goals while planning every aspect of this diet plan. Being a woman over 40, you cannot expect your body to function like it used to be in your 20s. So, stay cautious of your food choices and associated routine at every step.

Moreover, go through the below list of guidelines and instructions before putting a step forward regarding this printable Keto diet for women over 40.

General guidelines for the Keto diet for women over 40

  • Keep the right blend of proteins, healthy fats, and carbs in your diet after consulting with your doctor
  • Ensure that you don’t end up in overconsumption of any of the macronutrients
  • Keep track of your daily calorie intake, meal portions, and serving sizes
  • Avoid the consumption of any processed, refined, or junk food from the outside market
  • Drink at least 2 liters of water daily to enable a healthy functioning of your body organs
  • Avoid stress, anxiety, and other mental health issues by practicing yoga or meditation
  • Avoid the consumption of alcohol or other caffeinated and sugary beverages

 

Weekly planner for Keto diet for women over 40

Day 1.

Keto diet for women over 40 - Pecans

Keto diet for women over 40 – Pecans

 Breakfast- 1 serving of easy cooked eggs with 1 apple

Snack- 1 serving of chocolate protein shake with water

Lunch- 1 serving of hardboiled eggs with spinach and bacon 

Snack- Pecans ( 2 oz)

Dinner- 1 serving of smoked salmon and roasted kale 

 

Day 2.

Keto diet for women over 40 - protein pancakes

Keto diet for women over 40 – protein pancakes

Breakfast- 4 hardboiled eggs with 1 banana

Snack- 1 serving of peppered cheese slices with salsa  

Lunch- 2 servings of protein pancakes with 1 serving of whole-wheat toast

Snack- 1 cup of strawberries with non-fat greek yogurt

Dinner- 1 serving of eggs and tomatoes chorizo

 

Day 3.

Keto diet for women over 40 - grilled lemon chicken

Keto diet for women over 40 – grilled lemon chicken

 Breakfast- 1 serving of Denver omelet with 1 apple 

Snack- 1 serving of baby carrots with hummus

Lunch- 1 serving of grilled lemon chicken with mixed greens  

Snack- Almonds (1 oz)

Dinner- 1 serving of spinach eggs with 2 strips of bacon

 

Day 4.

Keto diet for women over 40 - greek yogurt

Keto diet for women over 40 – greek yogurt

Breakfast- 1 serving of egg – stuffed avocadoes with 1 orange

Snack- 1 serving of whey protein in water

Lunch- 1 serving of hardboiled eggs with bell pepper and feta

Snack- 2 cups of greek yogurt with 1 banana

Dinner- 1 serving of tuna avocado salad

 

Day 5.

Keto diet for women over 40 - plain tuna salad 

Keto diet for women over 40 – plain tuna salad

Breakfast- 1 serving of cottage cheese omelet with 1 apple

Snack- 1 serving of green smoothie

Lunch- 1 serving of plain tuna salad  

Snack- 1 serving of hardboiled eggs with roasted kale

Dinner- 1 serving of mixed greens with roasted chicken breast

 

Day 6.

Keto diet for women over 40 - stir-fried shrimps

Keto diet for women over 40 – stir-fried shrimps

Breakfast- 1 serving of poached eggs with spinach and sundried tomatoes

Snack- 2 slices of cantaloupe with spinach and avocado smoothie

Lunch- 1 serving of stir-fried shrimps with mixed greens 

Snack- 1 serving of non-fat Greek yogurt with 1 banana

Dinner- 2 servings of lemon chicken with brown rice

 

Day 7.

Keto diet for women over 40 - roasted pumpkin seeds 

Keto diet for women over 40 – roasted pumpkin seeds

Breakfast- 1 serving of egg and cheese scramble with bell pepper and mushrooms  

Snack- 1 serving of roasted pumpkin seeds   

Lunch- 1 serving of baked COD with sun-dried tomatoes

Snack- 1 serving of protein pancakes with apple  

Dinner – Walnuts ( 1 oz)

Bottom-line for Keto diet for women over 40

This diet is all about discipline and determination. So, you have to go forward with all the right planning and execution to reap the best results out of it. Also, consult with your doctor or physician before jumpstarting with this diet.

Printable (PDF) Keto diet for women over 40

Meals Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Breakfast 1 serving of easy cooked eggs with 1 apple 4 hardboiled eggs with 1 banana 1 serving of Denver omelet with 1 apple  1 serving of egg – stuffed avocadoes with 1 orange 1 serving of cottage cheese omelet with 1 apple 1 serving of poached eggs with spinach and sundried tomatoes 1 serving of egg and cheese scramble with bell pepper and mushrooms  
Snack 1 serving of chocolate protein shake with water 1 serving of peppered cheese slices with salsa   1 serving of baby carrots with hummus 1 serving of whey protein in water 1 serving of green smoothie 2 slices of cantaloupe with spinach and avocado smoothie 1 serving of roasted pumpkin seeds   
Lunch 1 serving of hardboiled eggs with spinach and bacon  2 servings of protein pancakes with 1 serving of whole-wheat toast 1 serving of grilled lemon chicken with mixed greens   1 serving of hardboiled eggs with bell pepper and feta 1 serving of plain tuna salad   1 serving of stir-fried shrimps with mixed greens  1 serving of baked COD with sun-dried tomatoes
Snack Pecans ( 2 oz) 1 cup of strawberries with non-fat greek yogurt Almonds (1 oz) 2 cups of greek yogurt with 1 banana 1 serving of hardboiled eggs with roasted kale 1 serving of non-fat Greek yogurt with 1 banana 1 serving of protein pancakes with apple  
Dinner 1 serving of smoked salmon and roasted kale  1 serving of eggs and tomatoes chorizo 1 serving of spinach eggs with 2 strips of bacon 1 serving of tuna avocado salad 1 serving of mixed greens with roasted chicken breast 2 servings of lemon chicken with brown rice Walnuts ( 1 oz)

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