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Best Keto Diet For Women Over 50
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A crash diet includes eating all the foods you are told to avoid: fatty meat, cheese, heavy cream and more. If this makes you take two sides, you’re not alone. But the ketogenic diet, also known as keto, is a weight loss program that continues to gain followers.
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Some people recommend this diet plan or similar types for middle-aged women who want to lose weight and improve their health during the menopausal transition.
True, some middle-aged women have lost weight on the program, but “the keto diet can cause other health problems during this time,” warns Bonnie Taub-Dix, a registered dietitian in New York.
Menopause is officially defined as the time when menstruation stops within a year, but many use the term to describe the transition towards this period, and this period can start several years earlier.
Many women complain of weight gain during the transition to menopause, even if they eat the same number of calories, says Nanette Santoro, MD, professor of obstetrics and gynecology at the University of Colorado School of Medicine in Aurora, and long-term menopause researcher.
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In addition, the distribution of fat usually occurs inward from the waist and hips. Dr. “Almost every woman gains at least a little subcutaneous fat after menopause,” Santoro says, which can make a woman feel heavy, even if the scales aren’t moving.
This excess fat around the abdomen “seems to be hormonally related, but there is currently no known mechanism,” he says.
This weight gain or change in fat distribution forces many women to look for a new way to eat during menopause. Keto is one of the recommended diets for middle-aged women.
In the traditional way of eating, our body uses sugar from digested carbohydrates to fuel itself throughout the day. The goal of the keto diet is to deprive the body of carbohydrates, and therefore sugar, forcing it to convert different fats instead.
Keto Macro Calculator
This fat: stores fat. These fats are broken down in the liver, creating a state called ketosis, and the body uses them instead of glucose to fuel itself.
There is no official ketogenic diet, so there is variation in what dietitians prescribe to eat.
In general, 70-90 percent of daily calories on a keto diet come from fat. This is a large increase from the 25 or 30 percent suggested by many nutritionists and the Dietary Guidelines for Americans 2015–2020 via Medline.
5-15 percent of the calories in these foods come from protein, and only a small portion comes from carbohydrates.
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One of the self-respecting diets for menopausal women is the Galveston Diet. Like keto, this diet consists of the majority of daily calories, 70 percent from fat, and the remaining 20 percent from lean protein and 10 percent from carbohydrates.
Galveston is not a keto diet, says its creator, Mary Claire Haber, a doctor from Texas. That’s because his meal plan separates healthy fats like olive oil, walnuts and avocados, which are emphasized in the diet, from saturated fats found in cheese and red meat, which are found in small amounts in Galveston’s diet.
While it’s better to emphasize healthy fats over heart-healthy fats, any low-carb diet is problematic, he says. “Carbohydrates are an available source of energy and fiber,” he says. Carbohydrates also feed the microbiome, the organisms that inhabit the intestines, skin, vagina, mouth and other parts of the body.
In addition, he says, when fat is part of many foods, it overshadows beans, colorful vegetables and nutrient-dense fruits.
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Canadian researchers reviewed several studies comparing the keto diet to low-fat diet plans in a 2018 study published in Canadian Family Physician.
. When they looked at only high-quality studies, they found no difference in weight gain between the two programs.
Another research review on keto, published in March 2020 in Reviews in Endocrine and Metabolic Disorders, evaluated a low-calorie ketogenic diet in which people significantly reduce their calorie intake. Such a diet has been found to help people reduce weight and waist circumference, total cholesterol and triglycerides, and blood pressure. However, such strict calorie restriction is not common in most keto diets, and researchers have not been able to test whether there is a ketogenic side behind it or a drastic reduction in calories.
Some dieters say it helps their hot flashes and other menopausal symptoms, but others complain the diet makes it worse.
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At the beginning of the diet, people often show symptoms similar to menopause. Known as the “keto flu,” symptoms include headaches, fatigue, insomnia, and palpitations.
Some women worry that Keto can cause menopause, but there is no research or evidence to support this.
Heart disease is a major concern for middle-aged women because after women go through menopause, they lose the heart protection that estrogen provides.
That’s why the keto diet, which allows dieters to eat too much saturated fat, seems especially dangerous for middle-aged women, Taub-Dix says.
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Experts warn that eliminating food groups and eating less vegetables and fruits can lead to malnutrition if you stick to a diet for a long time.
Most keto studies follow dieters for a limited period of time, meaning there is no good research on how safe it is to eat this way. Experts generally recommend that people who want to try this diet consider keto as a short-term diet rather than a lifelong plan.
That’s one of its drawbacks, says Taub-Dix. The best foods “should be in your life forever,” he says. “It’s not that kind of food.”
You may lose weight on a keto diet, but the best way may be to eat a healthy diet that consumes less processed food. Taub-Dix and many nutritionists prefer the Mediterranean diet.
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Santoro points out that there is no magic diet for menopausal women to prevent weight gain. For women this age, or any age, “the best thing you can do to prevent or lose weight is exercise,” she says.
Learn about the symptoms, treatments, health risks and management associated with late menopause.
Menopause symptoms can be improved with smart menopause foods. Find out which foods are good and which foods to avoid during menopause.
Hot flashes and other symptoms of menopause may improve with hormone-free treatment. Learn about add-ons
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