During the 40s, a woman’s body begins to change. From a hormonal perspective, we enter menopause, a transition that is very gradual and involves fluctuating levels of hormones and a wide range of symptoms, sometimes up to several years. For many women who are embarking on a new health journey to become their best self, this can be a daunting moment, as achieving weight loss and fitness goals can be a real challenge during this stage of femininity. However, if you’re part of the 40’s who want to lose weight, these tips for a low-carbohydrate diet may interest you.
What to eat on a keto diet
Fats will make up most of your daily calorie intake (70%) when you follow a ketogenic diet. There are some different types of fats that are involved in a ketogenic diet and different foods usually have several combinations of fats, here is your guide to the best fats to include:
Saturated fats: you’ll really want them. Some examples are free-range animal butter, ghee, coconut oil, and lard.
Monounsaturated Fats: You’ll want this, too. Some examples are olive, avocado and macadamia nut oils.
Polyunsaturated fats: Naturally occurring polyunsaturated fats in animal proteins and fatty fish are excellent for you, and you should eat them. Polyunsaturated fats processed into “heart-healthy” yellow vegetable oils are bad.
Omega-3: You should strive to maintain the balance between your omega-3 and omega-6 intake. We need to include more sources of omega-3, which are naturally anti-inflammatory, and we should limit foods rich in omega-6 that are pro-inflammatory when consumed in excess. The optimal ratio for omega-3 to -6 is 1:3. It includes more omega-3-rich foods such as wild salmon, trout, grass-fed beef and seafood because of their rich omega-3 and antioxidant content.
When it comes to protein sources, it’s best to choose high quality, organic, grass-fed grazing options. You should consider protein intake in the keto diet, as too much protein in a ketogenic diet can lead to lower levels of ketone production and higher glucose production. Remember that nutrient intake should be around 70% fat, 20% protein and 10% carbohydrate.
You should include a small amount of protein (20%), such as:
- Meats raised on pastures and organic
- Poultry reared on pastures
- Organ meats
- Sustainable Fish and Seafood
- Organic eggs of free grazing
For carbohydrate intake, less than 50 g net carbohydrates (10%) are recommended for daily diets: the lower you maintain carbohydrate intake and glucose levels, the better your overall results. It is a proactive idea to track your total carbohydrates and net carbohydrates (net carbohydrates are your total dietary carbohydrates, minus total fiber) for successful weight loss on a keto diet.
The carbohydrates in the keto diet should come primarily from vegetables, nuts, and dairy products. On a ketogenic diet, avoid grains, sugar, most fruits, potatoes, and yams. It includes a small amount of very low-carbohydrate (10%) vegetables, such as:
- Green leafy vegetables
- Brasicáseas: broccoli, cauliflower, Brussels sprouts, cabbage
You now have a better understanding about what you need to eat when on a diet. Follow this advice and see for yourself.