If you’re currently on, or thinking about going on, the keto diet, then there is a lot of information you need to know. If you get anything wrong, then you won’t be able to get your body into the essential keto state and you won’t lose weight.
With that being said, let’s look at some of the most important things you need to know (an over 40 keto cheat sheet!)
#1 – Protein Amount
Whilst the keto over 40 diet is a high protein diet, women don’t need as much of it as men. Therefore, if you do consume a high amount of protein, it could affect the amount of weight you lose. So you need to be very careful about the amount you eat each day.
A quick cheat is to eat 1g of protein for every kg you weigh.
#2 – The 20 Minute Rule
It takes a bit of time for your stomach to tell your brain that you are full. That’s why it’s so easy to overeat. But you can employ the 20 minute rule to help, here’s how:
The normal size portions you are used to having, halve them. When you sit down for a meal, just have half the normal portion size. Then wait 20 minutes. Ask yourself if you’re still hungry or whether you feel full enough. That’s usually enough time for your stomach to be giving your brain accurate messages.
#3 – Cut The Fat
Yes, we know the ketosis diet is a high protein, moderate fat program. But if you eat too much fat, then your body isn’t going to use the fat it has stored. So it’s important to get the balance right.
If you’re deliberately eating a higher amount of fat, due to what the diet says, then you might want to cut back a little. Once you hit your desired weight, then you can increase it if you want. Your body will be used to the extra amounts by then.
Here’s a diet that’s specifically for over 40’s:
#4 – Skip Breakfast
Wait, what? That’s supposed to be the most important meal of the day!
Here’s the thing, when you go on keto then it is recommended that you only eat when you feel really hungry. Due to the macro levels of carbs and proteins, it means many people just don’t feel as hungry in the mornings.
So what you can do is use this to your advantage and introduce intermittent fasting into your life. This means you go around 16 hours without eating, then eat for the remaining 8 hours of the day. IF works great when on the keto diet.
#5 – Keep To Your Carb Limit
The diet recommends that you cut down your carb intake initially to around 20 grams a day. But you need to be really careful that you stick to this and monitor all the carbs you are eating. This includes all the sauces, dips and extras that you are having with your meals. Those hidden carbs can stall your weight loss and leave you clueless why. So be mindful of everything you are eating.
We hope this over 40 keto cheat sheet for women, gives you the information you need to make the keto diet work for you.
About – Over 40 Squad, created by Tony Newton, are a team of passionate writers and editors who specialize in creating information specifically for the over 40’s.