The Cure For The Keto Flu
Symptoms of the keto flu usually disappear by themselves within a few days to weeks, as the body adapts. But rather than suffering needlessly during this time, why not address the cause and start feeling better right now? The first step is by far the most important, and its often all thats needed.
What Foods To Eat On Keto
Being on a diet isnt the easiest thing in the world, especially when you dont know what you should eat. Below is a quick list of what to eat and what to avoid, but if you want a more in-depth approach on everything you should and shouldnt eat, check out our ketogenic diet food list >
You want to keep your carbohydrates limited, coming mostly from vegetables, nuts, and dairy. Dont eat any refined carbohydrates such as wheat , starch or fruit. The small exceptions to this are avocado, star fruit, and berries which can be consumed in moderation.
Do Not Eat
- Sweeteners stevia, erythritol, monk fruit, and other low-carb sweeteners >
- Other fats coconut oil, olive oil, MCT oil, high-fat salad dressing, saturated fats, etc.
Heres a quick video that goes over the full 14-day keto meal plan and what you can expect. The video is condensed into just a few minutes, so keep in mind all of these keto meals are 2 weeks worth. Scroll down to learn more about it and download it to try out yourself!
How Many Calories Should I Eat On Keto
Determining the exact number of calories to be consumed on the keto for women over 40 diet may be a little complicated. The total number of calories needed for an individuals daily needs is dependent on the persons age, sex, height, weight, and level of physical activity .
However, according to WebMD, women between the age of 31 to 50 years old should consume the following number of calories to maintain their weight .
- 1,800 cals for a sedentary lifestyle
- 2,000 calories for anyone with a moderately active lifestyle and
- 2,200 cals for very active women.
For slow and gradual weight loss using a keto for women over 40 meal plan, you should aim to cut anywhere between 500 to 1000 calories a day from your diet. This enables you to lose one to two pounds of weight , a week .
Harvard Medical School suggests that women should not consume less that 1,200 calories a day .
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What To Eat On The Keto Diet
Kenney emphasizes that, for people following a ketogenic diet for weight loss, the balance of macronutrients is key. Consuming even too much protein can throw someone out of ketosis. And the total daily allotment of carbohydrates to maintain ketosis is around 20-50 grams of net carbs for most people.
According to Kenney, the best foods to maintain ketosis include fish, meat, poultry, dairy, eggs, non-starchy vegetables, berries, and oils. This includes fatty fish like salmon and mackerel, avocados, full-fat dairy products, beef, and leafy and cruciferous vegetables like spinach, kale, broccoli, cauliflower, and brussels sprouts. Many types of fruit are high in carbohydrates, but berries, melons, and tomatoes are not so theyre more keto-friendly.
- Related: What fruits can you eat on keto?
Off-limit foods include higher carbohydrate fruits and vegetables and foods like sugary desserts, soda, wheat bread, crackers, and rice.
Once you focus on higher-fat, lower-carb foods, designing a meal plan that will keep you in ketosis becomes easier than you might expect. We got Kenneys recommendations for breakfasts, lunches, and dinners on a keto diet. Here are some of the suggestions she provides clients.
Tips For Sticking To The Low Carb Count On The Keto Diet
Simply put, it is not easy to eat just 20 to 60 g of carbohydrates per day, which is how many carbs are permitted on the ketogenic diet, says Zanini. To follow this strict guideline, people must not only change the food theyre eating but their entire lifestyle.
Foods that are a typical part of the American diet, like sandwiches, burgers, and milkshakes, wont easily fit into the food plan, and foods considered staples of a balanced diet, such as sweet potatoes and whole-grain bread, may need to be limited. These changes can be tough to implement, even for people whove already started making their diets healthier. Tracking what you eat can help. You can do so either with a written food diary or through various apps on your smartphone.
You cant take days off the diet, though. You must stick with the diet if you want to see the benefits otherwise youre really just eating a high-fat diet.
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Do Men And Women Eat Differently On The Keto Diet
Women generally have a lower body mass and muscle mass compared to men. A lower muscle mass means a lower resting metabolic rate resulting in fewer calories being needed on a daily basis. So while you and your partner may be eating the same types of foods, your portions may be smaller.
Women may also be prone to certain nutrient deficiencies and in these cases targeted dietary changes or specialized supplements may be needed.
Three Rules For A Ketogenic Meal Plan
Here are 3 simple examples of keto meals you should plan to eat to kickstart your Keto journey in week 1:
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Starting Keto For Women
Even though the diet can be tricky, there are some steps you can take to increase your odds of success.
Below are some tips for women starting keto.
- Keep a food diary. Journaling what you eat can help you get a more accurate picture of what goes into your body. If you find that you have been on a high-sugar diet, it may not be best to quit carbs cold turkey.
- Cut your carbs slowly. Instead of going low-carb at once, you can start by cutting out added sugars, then all sugars, and eventually all high-carb foods. This can reduce the severity of keto flu and make the transition more bearable for you.
- Add resistance training to your exercise routine. Resistance training can help you maintain your muscle mass. This is not only important for good health, but will also make you look leaner and more toned.
- Stick to whole foods. Ketogenic eating is not just about being low-carb and high-fat, it is also about nourishing your body with the best quality food possible. If your diet is mostly made of processed foods, it will not bring you the results you are hoping for, quite the opposite, in fact.
Ibih 5 Day Keto Soup Diet Meal Plan
The most recent keto meal plan to hit the IBIH family is the SCKC or Squeaky Clean Keto Challenge! Highly effective, but more restrictive than most of my keto meal plans, this SCKC plan contains no dairy, nuts, sweeteners, alcohol, grains, or legumes.
Perfect for people suffering with inflammation, slow losers, or people with a lot of food intolerances, this Squeaky Clean Keto 30 day challenge has been taking the internet by storm!
We have a who love helping newbies with questions and cheering on everyones weight loss progress and Non Scale Victories . Join us over there and see the radical results the SCKC is having on so many people! And stay tuned for my new book Squeaky Clean Keto which will include over 120 new SCKC and Whole 30 friendly recipes, and at least 4 weeks of new meal plans!
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I Dont Eat Dairy/nightshades/ Can I Still Use This Meal Plan
You can still follow keto if you want to avoid certain foods or have allergies to certain foods. Make sure to search the website for more information.
When cutting out dairy, it has shown to improve weight loss and typically help people get past a stall if they encounter while following their meal plan. This guide to dairy-free keto will help you cut out dairy and give some replacement ideas .
Does Keto Work The Same For Men And Women
In many ways, it does. Both men and women have the same fat-burning machinerythe same ability to produce ketones as discussed above.
But not everything is the same. Depending on where she is in life, a woman will have different nutritional considerations than a man.
Much of this difference relates to fertility, pregnancy, and breastfeeding. All of these situations require a surplus of nutrients to either:
- Prepare a womans body to get pregnant
- Nourish the fetus while pregnant
- Nourish the baby while breastfeeding
Where does Keto come in? Due to its satiating nature, its easy to under-eat calories on Keto, even if youre not consciously limiting portions. This may be problematic for a premenopausal woman trying to stay fertile or taking care of her baby.
But this isnt true across the board. For instance, reducing carbs has been shown to help overweight women with PCOS improve their hormonal health.
The point is that Keto doesnt affect all women equally. Well touch more on the risks of going Ketoand how to mitigate themlater.
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Give Your Stomach A Break
During certain times of the month or during hormonal fluctuations, some foods may be uncomfortable to eat and digest. Hard, starchy veggies and dense, heavy meats are off the menu.
Eat lighter meats.
Swollen, puffy stomachs dont handle heavy meats well. Stick to lighter proteins like chicken, seafood and other white meats.
Eat a little less protein.
If youre having trouble losing weight or reaching ketosis, try reducing your daily amount of protein.
Instead, eat broths and soups, or softer low carb veggies around hormonal times.
How To Use This 14 Day Keto Diet Plan And The Keto Recipes
You will see each week has two delicious meals for each meal period. Meaning week 1 has two different keto breakfasts, two different keto lunches, and two different keto dinners. Week 2 follows the same format but with different keto recipes.
The keto recipes are broken down to yield 3 servings, and others into 4 servings, thus making two different 7-day meal plans.
I organized this meal plan in a way where all the recipes in the first part of the week are to be eaten together, and all the recipes for the remainder are to be eaten together. This will help you maintain calorie and carb control each day.
For example, on week one the keto egg and sausage sheet pan recipe should yield 3 servings for 3 breakfast. For lunch, youll have three days worth of keto guacatillo chicken salad, and lastly, 3 days worth of the keto salmon on a lemon-parm salad . The remaining 4 days of the week hold the same format but they have different keto recipes.
The same format is repeated for week 2.
You can eat the meals as you see fit. Sure, we provide 3 meals but if you want to only eat two, you can, as long as you are hitting your calorie needs.
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How Does The Keto Diet Work
Itâs a partial fast. Typically after you eat carbs, your blood sugar goes up, and that sugar powers the bodyâs cells. But when you donât eat carbs for a while, your blood sugar runs dry, and the liver begins using stored body fat for fuel. Itâs like a back-up system for your body. This process is called ketosis.
Because the keto diet is not a full fast, your body still has an alternative source of energy, and you can maintain lean muscle mass.
Keto For Women Over : Can Betterme Help
Switching to a new diet like Keto can be tricky when you are not used to tracking your macronutrients. With Keto for women over 50, you have to be even more careful to eat appropriately-sized portions and regulate fat consumption. BetterMe can help you learn about Keto and ease into the diet healthily. Check out BetterMe app and make a change today!
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The Keto Diet Is A Fantastic Method Of Slimming Down And Mastering Our Metabolism Free Keto Diet Plan For Women Over 50
When we enter into ketosis, all hell break out, and we burn fat like never before.
The keto diet plan was at first established in the 1920s as a treatment for epilepsy. It was found that when clients were placed on a ketogenic diet, they had fewer seizures. This discovery caused the advancement of the ketogenic diet to deal with epilepsy in kids who did not react well to anti-epileptic drugs. It soon became apparent that this dietary approach had other benefits.
Its no surprise why the Keto Diet is so popular for weight loss. The science is really sound. The entire ketogenic diet plan concept is a by-product of some early theories on ketone bodies from over 100 years earlier. If you have never heard of KETO previously, let me get you up.
KETO IS A HEART-WARMING & FAST-HEALING DIET
No diet comes as near a magic bullet that will literally alter your life as this diet. Youll feel much more powerful after you enter into KETO or Keto state . Youll have an easier time awakening in the morning and more small body pains and pains. Youll be less starving, and it will be easier for you to stand directly due to the fact that almost all of the mass in your body will have been converted into energy. Its practically like you will not need to sleep anymore since you will be feeling so much better. You wont have any body pain. But does the weight reduction last? When individuals go on a diet, their weight can drop quickly. Free Keto Diet Plan For Women Over 50
What Is The Daily Water Intake For Women On Keto
Being on a low carb diet can make you thirstier than usual. The chances of dehydration can be high, especially if one does not drink enough water. It is therefore encouraged to drink at least 2 liters of water per day. More is not better, drinking too much plain water can cause overhydration and worsen electrolyte imbalances. To replace any lost electrolytes, eat a variety of foods and sprinkle up to one teaspoon of salt per day on your food. If you are still not getting enough, consider an electrolyte supplement .
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Keto And Cancer Treatment For Women
The ketogenic diet has been shown to be beneficial when used as a complementary treatment method for certain types of cancer alongside traditional medications.
One study in 45 women with endometrial or ovarian cancer found that following a ketogenic diet increased blood levels of ketone bodies and lowered levels of insulin-like growth factor 1 , a hormone that may promote the spread of cancer cells.
The researchers acknowledged that this change, along with the decrease in blood sugar seen in those following ketogenic diets, creates an inhospitable environment for cancer cells that may suppress their growth and spread .
Plus, research also shows that the ketogenic diet may improve physical function, increase energy levels, and decrease food cravings in women with endometrial and ovarian cancer .
The ketogenic diet has also shown promise when used as a treatment alongside standard treatments like chemotherapy for other cancers that affect women including glioblastoma multiforme, an aggressive cancer that affects the brain .
However, its important to note that because of the highly restrictive nature of the ketogenic diet and the current lack of high quality research, this diet isnt recommended as a treatment for most cancers.
Some research has shown that the ketogenic diet may be effective at promoting weight loss and improving blood sugar regulation in women. Plus, it may be beneficial when used as a complementary therapy in women with certain types of cancers.
Top Keto Diet Plan Questions
How do I get started on the keto diet?beginners guidefree 14-day meal plansfree keto recipes2-week Get Started ChallengeCan I drink alcohol on a keto diet?Full keto alcohol guide Can you eat a vegetarian keto diet plan?lower-carb veganLearn morecollection for vegetarian recipesCan you eat a dairy-free keto diet plan?Learn more and find dairy-free recipesCan I eat fruit when following a keto diet plan?Full guide to keto fruits
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Bottom Line For Keto Diet For Women
Although the Keto diet for women comes with its list of benefits and risks, it is highly advisable to practice it under a qualified doctor or physicians supervision.
You must also keep monitoring your daily calorie intake and food choices to reach your desired weight loss goals within the specified time.
Ways To Overcome Keto Side Effects
1. Eat More Alkaline Foods
How exactly can women eat a diet that is both alkaline and allows them to stay in ketosis? Are there any foods on the keto food list to avoid eating even though they are technically low carb?
Dr. Cabeca feels its critical to add in plenty low-carb alkalizing choices to a ketogenic diet for optimal benefits and prevention of side effects. She especially recommends nutrient-dense foods like avocado and dark, leafy greens.
Here is a list of no-carb to moderately low-carb foods that women can include in an alkaline keto diet:
While they might be okay every now and then, in general its not recommended to eat much fruit or high-carb veggies that taste very sweet in order to maintain ketosis. While working towards reaching a more alkaline, ketogenic state , try to minimize or exclude these foods:
- All sources of added sugar
- Most dairy products
- Try to only have eggs, lentils and nuts like peanuts in small amounts, since these are more acidic than other proteins. Avoid processed meats including cold cuts, or factory-farm raised meats, which promote acidity.
- Other processed foods that contain lots of sodium, sugar, synthetic ingredients and fillers
2. Try Crescendo Fasting
3. Manage Stress & Rest Enough
Several ways to manage stress include: getting enough moderate movement and exercise, yoga and/or meditation, taking slow walks outside, journaling or reading, being more social by joining some type of group or team, resting more, prayer, etc.
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