Keto Diet For Women Over 50 – Overview
A Keto diet for women over 50 might be a game-changer for this age group as a practical method.
The point is appropriately backed by all the recent medical research and observations in the same direction.
Considering the heavy protein content of a typical keto diet, you should still consult your physician before making such a major change in your daily nutrition.
What is a Keto Diet for Women over 50
The concept and recommendations are similar to the standard keto diet.
As a woman, you may have to change the meal portions and serving sizes slightly.
Also, women require more calcium, potassium, and other vitamins & minerals due to the heavy bleeding during menstruation.
Besides keeping the carb intake on the lower side, you must increase healthy fats and proteins in your daily meals.
So once your body enters the ketosis phase, it will trigger the weight loss within. (1)
Additionally, you must avoid consuming processed, packaged, or refined food items as they bring harmful chemicals and calories to your gut.
Before starting with this printable Keto diet for women over 50, read all the provided guidelines and instructions.
General guidelines for the Keto Diet for Women over 50
- Ensure the proper intake of all the macronutrients by your health, weight, and metabolism
- Opt for home-cooked food and avoid ordering food from outside
- Track your calories daily while further keeping an eye on the meal portions and serving sizes
- Avoid consumption of processed, refined, and sugary food items
- Don’t proceed with this diet without consulting with your doctor or physician
- Skip it in case you are diagnosed with any severe health complications or chronic disease
- Drink at least 7-8 glasses of water daily to keep yourself hydrated all the time
Weekly planner for the Keto diet for women over 50
Day 1.
Asian beef salad
Breakfast- 1 serving of spinach eggs scrambled with olives and mushrooms.
Snack- 1 serving of green smoothie
Lunch- 1 serving of Asian beef salad
Snack- 1 serving of non-fat Greek yogurt with 1 apple
Dinner- 1 serving of pesto chicken casserole
Day 2.
Smoked salmon
Breakfast- 1 serving of hardboiled eggs with 1 orange
Snack- 1 serving of chocolate protein shake
Lunch- 1 serving of mixed green salad with smoked salmon
Snack- 1 serving of baby carrots and hummus
Dinner- 1 serving of Pork chop with red cabbage slaw
Day 3.
Cucumber avocado salad
Breakfast- 1 serving of Denver omelet with 2 strips of bacon
Snack- 1 serving of cucumber avocado salad
Lunch- 1 serving of mixed tuna salad with sun-dried tomatoes
Snack- 1 serving of Oregano eggs with 1 apple
Dinner- 1 serving of zucchini noodles with feta cheese
Day 4.
Roasted tomatoes
Breakfast- 1 serving of easy cabbage hash browns with roasted kale crisps
Snack- 1 serving of mashed sweet potato with 1 cup of strawberries
Lunch- 2 servings of grilled lime chicken with roasted tomatoes
Snack- 2 apples
Dinner- 1 serving of roasted chicken breast with sautéed spinach
Day 5.
Plain tuna salad
Breakfast- 1 serving of scrambled eggs with onion flakes
Snack- 1 serving of plain tuna salad with 1 apple
Lunch- 1 serving of egg-baked avocadoes with onion flakes
Snack- 1 cup of non-fat Greek yogurt with almonds ( 1 oz)
Dinner- 1 serving of stir-fried shrimp with fried broccoli and bell peppers
Day 6.
Breakfast- 1 serving of easy-cooked eggs with 1 orange
Snack- 1 serving of green smoothie with pecans ( 1 oz)
Lunch- 1 serving of grilled chicken breast
Snack- 2 servings of kale chips with herb sauce
Dinner- 1 serving of grilled beef kebabs with sautéed bell pepper
Day 7.
Breakfast- 1 serving of scrambled eggs with onions and mushrooms
Snack- 1 serving of protein pancakes
Lunch- 1 serving of cream cheese omelet with a mixed green salad
Snack- 1 serving of zucchini noodles with 1 cup of raspberries
Dinner- 1 serving of broiled trout with sautéed bok choy
Bottomline for Keto diet for Women over 50
There’s no rocket science for you to learn regarding this diet. The concept is clear, simple, and easy to implement in your day-to-day schedule.
Still, as the diet requires lower amounts of carbohydrates, you must consult your doctor or physician before starting.
Printable (PDF) Keto diet for Women over 50
| Meals | Day 1 | Day 2 | Day 3 | Day 4 | Day 5 | Day 6 | Day 7 |
|---|---|---|---|---|---|---|---|
| Breakfast | 1 serving of spinach eggs scramble with olives and mushrooms. | 1 serving of hardboiled eggs with 1 orange | 1 serving of Denver omelet with 2 strips of bacon | 1 serving of easy cabbage hash browns with roasted kale crisps | 1 serving of scrambled eggs with onion flakes | 1 serving of easy-cooked eggs with 1 orange | 1 serving of scrambled eggs with onions and mushrooms |
| Snack | 1 serving of green smoothie | 1 serving of chocolate protein shake | 1 serving of cucumber avocado salad | 1 serving of mashed sweet potato with 1 cup of strawberries | 1 serving of plain tuna salad with 1 apple | 1 serving of green smoothie with pecans ( 1 oz) | 1 serving of protein pancakes |
| Lunch | 1 serving of Asian beef salad | 1 serving of mixed green salad with smoked salmon | 1 serving of tex mex tuna salad with sun-dried tomatoes | 2 servings of grilled lime chicken with roasted tomatoes | 1 serving of egg baked avocadoes with onion flakes | 1 serving of grilled chicken breast | 1 serving of cream cheese omelet with a mixed green salad |
| Snack | 1 serving of non-fat greek yogurt with 1 apple | 1 serving of baby carrots and hummus | 1 serving of Oregano eggs with 1 apple | 2 apples | 1 cup of non-fat Greek yogurt with almonds ( 1 oz) | 2 servings of kale chips with herb sauce | 1 serving of zucchini noodles with 1 cup of raspberries |
| Dinner | 1 serving of pesto chicken casserole | 1 serving of Pork chop with red cabbage slaw | 1 serving of zucchini noodles with feta cheese | 1 serving of roasted chicken breast with sautéed spinach | 1 serving of stir-fried shrimps with fried broccoli and bell peppers | 1 serving of grilled beef kebabs with sautéed bell pepper | 1 serving of broiled trout with sautéed bok choy |
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