How Does Keto Diet for Women Over 40 Look Like?
The Internet was recently flooded with many myths and misconceptions regarding the Keto diet for women over 40.
While few supported this age-old dietary pattern, others wrote it off based on their half-baked logic and facts.
Still, the air cleared after medical experts from the California medical university brought their well-researched facts and validations.
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 effectively treat type 2 diabetes, cardiovascular issues, and 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 processed and packaged food from your daily routine.
But yes, you must 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 in your 20s. So, stay cautious of your food choices and 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 the 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.
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
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.
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.
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.
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.
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.
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) |