By Wen Liu • September 16, 2019
Women who are over 55 have heard about every fad diet that has ever hit the market. The problem is that by the time they reach their 50's, they are so jaded that they don't put a lot of faith in diets.
Trying a new diet can be difficult.
But the keto diet takes the focus off of counting calories and puts it back on regaining good health.
Keto offers a few advantages that other diets don't, and it's easier to adapt to a woman's unique needs. But it doesn't work if you don't do it right.
Women over 55 often make the following ten mistakes.
Don't worry. They are easy to correct if you take the time to learn the ketogenic process.
Here are the top 9 ways women fail when they first try the ketogenic diet.
1 - Not Eating Enough Fat
After decades of hearing that fat is bad, it's hard to break the habit of avoiding it.
It's important to know which fats are beneficial and which ones cause problems.
For so long we've heard that "fats are bad," it's hard to break the cycle and include even the good fats in our diets. The right types of fats are essential for a healthy brain, muscles, and energy production.
Omega 3-fatty acids found in fish, chia, and flaxseed offer a wide variety of health benefits.
Break out the olive oil, MCT oil, wild caught fish, and add a little more grass-fed butter to your recipe. They are good for you!
2 - Eating Too Many Carbs
One of the most difficult cycles to break is including a massive amount of carbs in our diet.
Many of the carbs we consume are highly processed. They include an excessive amount of empty calories, which trigger an insulin response.
With Keto, carbs only make up about 5 to 10% of the total diet so you will need to learn to cut back on them.
One of the biggest problems women face with the Keto diet is that many of the most common snack foods are carbs. When you have to eat fast food on the run or rely on grabbing candy to make it through the day, you will be eating carbs.
Replacing sugary carbs with fat-filled alternatives may be hard at first, but you get used to it in a few weeks.
3 - Not Eating Enough Food
For the body to be healthy, it needs a certain amount of food. While calories are important, it takes a certain amount of nutrients for your body to be healthy and fit.
The number of calories people need depends on their health, age, activity, and metabolism.
The first thing many women do when they go on a diet is to cut back on their calories.
If you cut back too much on the amount of food you eat, you will lose nourishment. Your body will begin to think you are starving.
When this happens, weight loss stops and your body stores fat until you eat more. Don't stop eating meals or reduce your portion size as it upsets your metabolism.
Eat enough to feel full but not stuffed at mealtime.
4 - Low-Quality Food Choices
One of the critical elements of any diet for women over the age of 55 is high-quality foods.
Eating poor quality foods will not provide you with the nutrition you need to remain healthy.
Avoid processed and refined foods. Cut sugar and artificial sweeteners.
Eat real food grown on the ground, not made in a lab. Natural foods provide plenty of nutrition instead of empty calories.
Cook from scratch whenever you can and avoid fast foods and those that come from a box. Cooking allows you to include herbs and spices you like.
As a grandparent, set an example for your grandchildren by teaching them how to cook the "old-fashioned" way. It puts them on a path of good health early on in life, which will give them a tremendous advantage later.
5 - Too Much or Too Little Protein
The Keto diet only requires a moderate amount of protein.
For most women, that equals out to about 20% of their total food. Many women over the age of 55 don't realize how important protein is to their health.
As a woman gets older, it can be harder for her digestive tract to break down proteins, causing an upset stomach. It may also cause them to cut back on their protein intake.
Protein is vital for proper bone and blood health.
The body needs protein daily to heal soft tissues and create new red blood cells. Some types of proteins may cause you some stomach distress, but others are friendlier to the gut.
Try plant protein or whey isolate protein as opposed to whey concentrate protein powders. Those options are much easier on your stomach.
6 - Expecting Immediate Results
Trying to lose weight can do funny things to how a woman thinks.
We want immediate gratification. We want to see the numbers on the scale change, and we want to feel better overnight.
The bad part is, it took us 50 years to get here. Things won't change overnight.
The Keto diet calls for different lifestyle changes if you plan on being successful.
It takes time to reverse all the bad habits we have created for ourselves. Moving too fast when starting the Keto diet can set you up for failure if you aren't careful.
Take your time and make gradual changes that won't overwhelm your body or stress you out. If you want to start to feel better, you have to keep stress from creeping into the mix.
Slow down.
Do things right, and the changes you are making will be easier to sustain for a longer time.
7 - Too Much Stress
Another huge mistake women over the age of 55 make, is stressing over how to do the Keto diet right.
Overwhelming yourself with a bunch of restrictions right out of the gate is the perfect way to fail. Take your time and learn to make positive lifestyle changes gradually.
The quickest way to get discouraged is to try and do too many things at one time. Keep it simple and continue to build on each step you take.
You will be amazed at your accomplishments if you learn to take things one day at a time.
8 - Improper Fasting
Intermittent fasting is an exciting addition to the Keto diet.
Intermittent fasting involves going so many hours a day without eating. The time can range from 12 hours to 16 hours. If you try it too soon, you might not get enough essential nutrients.
Instead, learn to slow down your carb intake and spread out your meals. It takes time for your body to get used to going without food for several hours. Keep in mind, before you start any fasting program, you should consult with your physician.
9 - Weighing Yourself Too Often!!
The biggest mistake any woman can make when dieting is to get on the scale every day.
Your weight fluctuates several times a day. Weighing yourself daily is a quick way to get very discouraged.
Most weight loss professionals recommend their clients only weigh themselves once a week. This won't mislead you into thinking that you will never be able to shed those unwanted pounds.
The Keto diet has gained in popularity over the last few years. It may not look like what some would call a traditional diet, yet it is one of the best options available.
Those who learn to create healthy habits will see long-lasting and sustainable results.
Need Some Help With Your Diet?
If you need any help with your diet, Opportuniteas is here for you. Click here to book a free phone chat with one of our health coaches.
We will help you go over your goals and come up with a plan to support you for long-term success.
