I am a woman over 60, and I have lost weight on the Keto diet. This is my story. When I was younger, I could eat whatever I wanted and not gain a pound. But now that I’m older, my metabolism has slowed down and it is harder for me to lose weight.
So when I heard about the Ketogenic diet, I decided to give it a try. I’ve followed a low carb diet in the past with some success, so with the goal of maintaining a healthy weight, I decided to give it a solid try for a few months.
In this blog post, I will share with you how the Keto diet has helped me lose weight, as well as some tips on how you can start your own weight loss journey if you fall into the category of Keto after 60, and even if you don’t!
Please note that I am not advocating that everyone can, or should, follow a Keto eating plan. And, I am not a nutritionist, nor am I a health care professional. I am simply sharing my own journey as a woman in my mid 60s.
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- Why is It So Hard to Lose Weight as We Age?
- Keto After 60 – What's This Diet All About, Anyway?
- Benefits of Following the Keto Way of Eating
- Potential Negative Side Effects of the Ketogenic Diet
- Is the Keto Diet Safe for Men and Women of All Ages?
- Keto After 60: My Keto Journey
- Other Weight Loss Plans
- The Mediterranean Diet
- A Few Reminders About Overall Healthy Eating as We Age
- Conclusion: Keto After 60, is It Right for You?
Why is It So Hard to Lose Weight as We Age?
Losing weight is hard at any age, but it can seem especially difficult in midlife. There are a few reasons for this.
First, our metabolism naturally slows down as we get older. This means that we burn fewer calories, even when we’re not exercising.
Second, we tend to lose muscle mass as we age. Muscle tissue burns more calories than fat tissue, so this loss of muscle can make it even harder to lose weight.
Finally, our hormones change as we get older, which can lead to increased appetite and cravings for high-calorie foods.
This doesn’t mean we’ll never be able to lose weight again, but it does mean that we will have to work harder to see success.
Keto After 60 – What’s This Diet All About, Anyway?
The Ketogenic diet is a low-carbohydrate, high-fat way of eating that has become increasingly popular in recent years.
When following the Keto diet, your body enters a state of ketosis, in which it burns stored fat for energy rather than carbohydrates. This can lead to a number of health benefits, including weight loss, improved mental clarity, and increased energy levels.
However, the Keto diet also has some potential drawbacks, such as the need to carefully track carb intake, the risk of nutrient deficiencies, and the possibility of negative effects on exercise performance (that means you feel tired sometimes and not very energetic).
Overall, the Keto diet is a healthy and effective way of eating that can help you reach your weight loss goals.
How does ketosis work?
The Keto diet works by putting your body into a state of ketosis. Ketosis is a natural metabolic state in which your body burns fat for energy, instead of carbohydrates.
When you eat a lot of carbs, your body produces glucose, which is then used for energy. However, when you cut out carbs, your body has to find another source of energy.
That’s where fat comes in. When you consume fat, your body breaks it down into ketones, which are then used for energy. The benefit of this is that it helps to burn stored body fat, which can lead to weight loss.
Benefits of Following the Keto Way of Eating
When people think of the keto diet, they typically think of it as a way to lose weight. And while weight loss is indeed a common result of embracing keto, there are also a number of other potential side benefits, including improved blood sugar control, heart health, cognitive function, bone health, and inflammation control.
For people with diabetes or prediabetes, the keto diet can be a particularly powerful tool. That’s because the high-fat, low-carbohydrate way of eating can help to stabilize blood sugar levels. And stable blood sugar levels can lead to better overall health.
The keto diet can also improve heart health by reducing bad cholesterol and increasing good cholesterol. Plus, the diet has been shown to lower blood pressure and reduce inflammation. All of these effects can help to reduce the risk of heart disease.
Cognitive function may also improve on a keto diet. One small study found that older adults who followed a keto diet for three months saw significant improvements in measures of cognitive function, including working memory and processing speed.
Bone health is another potential benefit of the keto diet. This way of eating can help to increase bone density and reduce the risk of osteoporosis. Additionally, the keto diet may help to reduce inflammation throughout the body, which can lead to improvements in conditions like arthritis.
Potential Negative Side Effects of the Ketogenic Diet
You may experience some side effects when you first start a keto diet. This is because your body is adapting to a new way of eating. The most common side effects are known as the “keto flu.”
This usually happens in the first few days or weeks of starting a keto diet. Symptoms include fatigue, headaches, and brain fog. These side effects are usually mild and go away on their own.
However, if they are bothersome, you can try adding more salt and fluid to your diet.
You may also experience constipation on a keto diet. This is because you are eating less fiber. To reduce constipation, make sure you are drinking enough fluids and eating plenty of low-carb vegetables.
Headaches are another common side effect of a keto diet. They are often caused by dehydration or electrolyte imbalance. To prevent headaches, drink plenty of fluids and salt your food to taste. You may also want to supplement with magnesium.
When I was researching the keto diet plan, I read about supplements that could be taken to alleviate the keto flu symptoms. I decided to take this approach and found a well-priced supplement that contained the exact same ingredients as the higher-priced supplements that were being advertised.
The ingredients include sodium, calcium, and magnesium. They have been very helpful to me along the way, and I have felt really well most of the time.
For me, it’s about stamina and endurance. Sometimes I’ve felt a little tired when exercising or walking, but it is not a continuous issue for me.
However, if you experience any bothersome side effects while on the ketogenic diet, talk to your doctor or registered dietitian. They can help you troubleshoot the problem and find a solution that works for you.
Is the Keto Diet Safe for Men and Women of All Ages?
There is a lot of research out there on the keto diet, and it seems to be effective for a lot of people. However, it is still a relatively new diet, and more long-term studies are needed to determine its safety and efficacy.
In the meantime, if you are thinking about trying the keto diet, it is important to consult with your doctor first to make sure it is right for you. The keto diet can be a healthy and effective way to lose weight, but it may not be suitable for everyone.
Keto After 60: My Keto Journey
My decision to try the Keto eating plan came, as I mentioned earlier, after the other ways of healthy eating I had subscribed to in the past just didn’t seem to be effective for me anymore.
What were those eating plans? Weight Watchers for one, my own eating plan I created a few years ago as part of my Midlife Magic program, and most recently, counting macros using an app on my phone. I was doing well counting my proteins, carbs, and fats, but not able to nudge the scale down at all.
All of these eating plans are good and can be quite effective. I had gotten to the point, though, where my body was just not responding. I needed a ‘metabolism reset’!
I am not considered overweight; my weight and body fat before starting Keto was in the normal range. However, as with most women in midlife, the pounds were sneaking up on me, a couple at a time, and I could see the results of that.
My clothes were not fitting me well, and I was determined not to size up again. I’d already done that a year or so ago, and didn’t want to spend the money on yet more clothes.
Bear in mind this fact, my friend, before you decide that I shouldn’t be talking about a diet plan when I’m not really overweight: It’s harder to lose 7 or 8 pounds than it is to lose 40 or 50 pounds. If I can do this, you can do this.
All that said, I decided to research the Keto system and spent some time online checking out different options. For me, I wanted to follow “a plan” that was designed for me. I was willing to put in the time and effort, as well as pay for the plan, but didn’t want to spend a lot of time figuring out all of the percentages (fat/protein/carbs) with each and every bite I took.
I purchased one Keto program – it wasn’t very expensive and covered three months of meals, but it just wasn’t what I was looking for. I researched another program and while I got some good pointers out of the sales page, it just wasn’t for me.
What did work for me? Konscious Keto. That’s the name of the program I purchased (yes, it was the 2nd one I paid for) and that is how I have found success in losing the weight that was causing me to feel bloated and not comfortable in my clothes.
Please note that I am not being compensated for my comments in this post; I feel that Konscious Keto is a wonderful plan for any healthy person who is committed to the keto way of eating.
I started Keto on June 6, 2022, and am writing this post about 9 weeks later. I am very close to my goal, which was not a lot of weight to lose, about 7-8 pounds, and am thrilled with the results.
It is important to note that I went “all in” with the plan, and have only veered off course a few times, and basically for just one meal.
Keto can be very effective for losing weight, but you can’t go off of it for days at a time and expect that your weight will remain the same. It’s pretty critical that you maintain the program to keep your weight stable or to continue to lose weight.
Here are some of the things I have embraced and really enjoyed about Konscious Keto:
- my meal plan is designed specifically for me, based on a questionnaire I completed at the beginning, and I update my stats each week before receiving the next week’s recipes
- the recipes are delicious and there is quite a bit of variety in them
- I can choose which foods I prefer to have, or not have, in my meal plan (within the realm of keto-friendly choices)
- each recipe includes general tips and then some guidance that is just for me, based on my goals
- the meals are updated each week as I report my stats so I have quite a collection of recipes to choose from
- there are plenty of sweet treats to choose from, and because I have a sweet tooth I really enjoy that option, knowing which sugar substitutes taste the best and are keto-friendly
- I’ve found that I enjoy spending more time in the kitchen preparing my meals
- although I don’t eat out a lot, I’ve not had any difficulty ordering a meal that I can enjoy and stay on plan
- the private Facebook group is very active and although I don’t comment very much, I’ve found some very helpful insights
- Konscious Keto offers their own line of supplements – I have not purchased any of those
Other points to note:
- I have not been overly hungry on the Keto plan – just sometimes here and there
- The supplement I have been taking has helped me avoid any type of ‘keto flu’
- Eating this way, preparing all of my own food, has increased my food budget. I don’t buy prepared keto-friendly foods. I make my meals from scratch.
- Konscious Keto is a subscription that can be canceled at any time – it is not free. For me, though, the money I pay each month (currently $19) is well worth it for the support, recipes, helpful information, and results I am continuing to see.
- My body shape has not changed significantly. The belly fat is still there, but it is less poochy and noticeable since I’ve lost the weight. This is a good eating plan but it won’t work miracles on our midlife bodies, girls.
- Avoiding constipation is always a challenge, but I have found what works for me.
Do I see myself staying on the keto plan going forward?
There will come a time when I will cancel the subscription to Konscious Keto, probably within the next few months. I am by nature self-disciplined (well, except for sweets), so I think I’ll manage well myself.
Because my weight loss goal is not a big one, and I’ve learned how to eat and enjoy keto meals, I will continue using the recipes (I’ve downloaded my favorites) and track my own macros using the keto philosophy (fewer carbs, more fats, and protein) along with my knowledge of which foods are keto-friendly.
Other Weight Loss Plans
There are a lot of weight loss plans out there, and there is not just one plan that is right for you. Here are three popular options for women in midlife, along with some pros and cons for each:
The Mediterranean Diet
The Mediterranean Diet is based on the eating habits of people living in countries around the Mediterranean Sea. It’s rich in fruits, vegetables, whole grains, beans, nuts, and olive oil. And it’s relatively low in meat, dairy, and processed foods.
Pros: The Mediterranean diet has been linked with a lower risk of heart disease, cancer, and Alzheimer’s Disease. And it’s also generally considered to be a healthy way of eating.
Cons: This diet can be expensive since it relies heavily on fresh produce and other high-quality ingredients. And it may be hard to stick to if you’re not used to eating this way.
The DASH Diet
The DASH diet (Dietary Approaches to Stop Hypertension) is a plan that was developed to help people lower their blood pressure. It focuses on eating healthy foods like fruits, vegetables, whole grains, and low-fat dairy. It also limits sodium, red meat, sweets, and sugary drinks.
Pros: The DASH diet has been shown to lower blood pressure. And it’s also a healthy way of eating that can help reduce your risk of heart disease and stroke.
Cons: This diet can be hard to follow if you’re used to eating a lot of processed foods or high-sodium foods. And it may not be suitable for people who need to lose a lot of weight quickly.
Weight Watchers (WW) is a commercial weight loss program that involves tracking your food intake and attending weekly meetings. You’re given a certain number of “points” based on your weight, height, age, and activity level; then you can use those points to eat whatever you want.
Pros: Weight Watchers is easy to follow, and there’s no need to give up your favorite foods. You can also get support from other members at the weekly meetings.
Cons: This program can be expensive if you want to attend the meetings or use the online tools. And there’s no guarantee that you will lose weight on Weight Watchers just because you follow the plan perfectly – some people do better than others depending on their individual metabolism.
There are pros and cons to every weight loss plan. The best plan is the one that you can stick with long-term – so take some time to figure out which one is right for you!
A Few Reminders About Overall Healthy Eating as We Age
choose healthy fats
As we age, it becomes even more important to choose healthy fats. Not only do they help to reduce the risk of heart disease and stroke, but they also promote brain health and help to keep our skin looking young and radiant.
Some of the best healthy fats to include in your diet as you age are olive oil, avocados, nuts, and seeds. These foods are not only packed with healthy fats, but they also offer other important nutrients like antioxidants and vitamins that are essential for good health.
eat clean, whole foods
As we age, it becomes increasingly important to eat clean, whole foods. These foods are free of additives, processed sugars, and other harmful ingredients that can contribute to health problems.
Eating clean, whole foods helps to promote overall health and wellness, and can also help to prevent chronic diseases such as heart disease, diabetes, and cancer. Additionally, eating clean, whole foods helps to keep our bodies strong and energized.
Some great examples of clean, whole foods include fruits and vegetables, lean proteins, whole grains, and healthy fats.
carbs are important
As we age, it becomes increasingly important to choose carbs wisely. Good carbs help to maintain healthy blood sugar levels, provide essential nutrients, and promote digestive health.
Examples of good carbs include whole grains, fruits, and vegetables. These foods are packed with fiber, vitamins, and minerals that are essential for good health.
In contrast, bad carbs are refined carbohydrates that have been stripped of their nutritional value. Examples of bad carbs include white bread, pastries, and sugary drinks. These foods can cause blood sugar spikes, weight gain, and other health problems.
don’t forget the fiber
As we age, it becomes even more important to include fiber in our diet. Fiber helps to regulate digestion, prevent constipation, and lower cholesterol levels. It can also help to reduce the risk of heart disease and other chronic health conditions.
Good sources of fiber include fruits, vegetables, whole grains, and beans. aim for 25-35 grams of fiber per day. Adding just a few extra grams of fiber to your diet each day can make a big difference in your health.
Conclusion: Keto After 60, is It Right for You?
Are you considering keto after 60, like me? If low carb diets have not been effective for you in the past, or lowering your calorie intake has been frustrating, you might find a keto plan to be quite effective.
I would strongly encourage you to follow a specific plan like Konscious Keto. Be sure to get proper medical advice for any health issues you have before starting any type of eating plan that will promote weight loss.
Be smart about your choices, my friend, and know that you can remain fit as you get older, and yes, you can lose weight, too!
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