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Forget Keto – Here’s the Low-Carb Diet That’s Perfect for Women Over 50
Welcome to Forget Keto – Here’s the Low-Carb Diet That’s Perfect for Women Over 50 - because let’s be real, we’ve all dabbled in diet trends, but some are just too much. Now that we’re a little older (and a whole lot wiser), we know that taking care of our health isn’t about starving ourselves or eating like a caveman.
It’s about finding something that actually works for our bodies and our lives.
Most of us have heard about keto - the all-meat, all-fat, say-goodbye-to-bread diet - and honestly? It’s a step too far for me. I mean, I like food. I also like eating meals that don’t require me to explain my entire diet plan to a waiter.
That’s why I started looking into low-carb, and let me tell you, this one actually makes sense. It’s flexible, sustainable, and shockingly good for us women over 50.
So, why is this such a great choice for us? I’ll get into all the benefits in a moment - so keep reading
The Science Scoop
- Cutting refined carbs reduces inflammation in the body.
- Lowering carb intake helps stabilize blood sugar levels.
- A well-balanced low-carb diet supports hormonal balance after 50.
- Studies show low-carb eating can improve heart health and cholesterol levels.
- Reducing processed carbs may help with menopause-related weight gain.
Oh, and quick disclaimer - I’m not a doctor, just a woman figuring things out like you. So, if you’ve got health concerns, chat with a pro before making big changes.
I tried to keep it short and sweet (and hopefully fun) because I really want you to stick around till the end. But... there was just too much to say. Trust me though, it’s worth reading all the way through!
WHAT IS A LOW-CARB DIET? (AND WHY IT'S NOT KETO!)
THE ULTIMATE FOOD GUIDE: WHAT TO EAT VS. WHAT TO AVOID ON A LOW-CARB DIET
LOW-CARB DIET FOR WEIGHT LOSS: HEALTHY FATS, ENERGY SOURCES AND THE TRUTH ABOUT CALORIE QUALITY
THE RISKS OF A LOW-CARB DIET - WHAT TO BE AWARE OF
THE BENEFITS OF A LOW-CARB DIET FOR WOMEN OVER 50
WHAT IS A LOW-CARB DIET? (AND WHY IT'S NOT KETO!)
When people talk about cutting carbs, they often confuse the low-carb diet with the keto diet, but these two approaches have key differences in how they manage carb intake. Let's dive in and clarify them!
Low-Carb Diet
A low-carb diet is all about reducing your intake of refined carbohydrates and sugars, but it doesn’t take an extreme approach like keto.
Essentially, when you’re on a low-carb diet, you’re focusing on cutting out sugary foods - like sweets, cakes, and sodas - and highly processed carbohydrates, like white bread, pasta, and white rice. The goal here is to help your body stabilize blood sugar levels, reduce inflammation, and increase fat burning, without the rigidity of cutting carbs to almost nothing.
When we talk about refined carbs, we’re referring to processed foods that have been stripped of most of their fibre and nutrients. These include foods like white bread, pastries, regular pasta, and sugary snacks, which tend to spike your blood sugar quickly. The key is that refined carbs are quickly broken down into sugar in your body, causing those unwanted sugar highs and crashes.
On a low-carb diet, you aim to consume healthy carbs from whole foods like leafy vegetables, berries, and small portions of whole grains (such as quinoa or brown rice). You also include lean proteins (chicken, turkey, fish) and healthy fats (avocados, olive oil, nuts).
The beauty of a low-carb diet is that it’s not about eliminating carbs completely; it’s about focusing on what’s good for your body and cutting out the bad stuff - mainly sugars and refined carbs.
Keto Diet
When it comes to the keto diet, it’s much more extreme than a low-carb diet. On keto, the goal is to get your body into a state called ketosis, where it burns fat instead of carbs for energy.
To achieve ketosis, you’re cutting down your carbs to a very low level - usually between 20-50 grams a day - which is way less than most people consume on a daily basis.
Keto focuses heavily on eating high-fat foods like fatty meats, cheeses, butter, and oils while cutting out most carbs entirely.
This means saying goodbye to not just sugary foods but also most fruits, vegetables (especially starchy ones like potatoes), grains, and legumes.
It’s an intense approach that’s meant to push your body into burning fat instead of carbs, and while it can lead to fast weight loss and improved blood sugar control, it may be hard to stick with for the long term - especially in a world where carbs are everywhere.
In summary, a low-carb diet is about moderation and making healthier food choices, while the keto diet is more restrictive and aims to force your body into ketosis by almost eliminating carbs altogether. For many, especially those of us over 50, a low-carb diet is a more sustainable, long-term solution that doesn’t feel like a punishment but rather a way to feel better and take control of our health.
THE ULTIMATE FOOD GUIDE:
WHAT TO EAT VS. WHAT TO AVOID ON A LOW-CARB DIET
Making the shift to a low-carb lifestyle doesn’t have to be boring or restrictive. In fact, you can still enjoy a variety of delicious, nutritious foods. Here's a breakdown of what you should focus on, as well as what to reduce or cut out to stay on track with your low-carb goals.
Foods to Embrace:
- Lean proteins: Chicken, turkey, fish, lean cuts of red meat (including salmon and tuna). Eggs are also great – packed with protein and healthy fats.
- Non-starchy vegetables: Spinach, broccoli, cauliflower, courgette (zucchini), bell peppers, and leafy greens. These are great for adding fibre, vitamins, and minerals without adding too many carbs.
- Healthy fats: Avocados, olive oil, coconut oil, nuts (almonds, walnuts, macadamia), seeds, and butter. These fats are essential for energy and help you feel fuller for longer.
- Full-fat dairy: Greek yoghurt (unsweetened), cheese (cheddar, mozzarella, parmesan), cottage cheese, and cream. These are excellent sources of protein and fat but be sure to avoid those with added sugars.
- Seafood: Fresh or frozen fish, especially oily fish like salmon and sardines, are packed with healthy fats and protein. Avoid battered frozen fish, as the batter adds unnecessary carbs.
- Low-sugar fruits: Berries like strawberries, raspberries, blueberries, and blackberries in moderation. These fruits are nutrient-dense and low in sugar.
- Whole grains and alternatives: Quinoa (but eat in moderation), brown rice (again, in moderation), and some whole grains can still fit in a low-carb diet if portion sizes are kept small. Oats can be consumed in moderation, but opt for steel-cut oats over instant oats. Quinoa rice (e.g., 2-minute quinoa rice) is also acceptable in small amounts.
- Nuts and seeds: Almonds, walnuts, chia seeds, and flaxseeds are excellent for snacking or adding to meals for extra fat and protein.
- Salads: A great base for meals, especially with protein like grilled chicken, tuna, or salmon on top. Just watch out for dressings with added sugar. Use olive oil and vinegar for a healthier option.
Foods to Avoid or Reduce:
- Refined carbohydrates: White bread, pasta, and white rice should be avoided. They are high in carbs and cause spikes in blood sugar.
- Rice cakes: Despite their low-calorie count, they are high in carbs and provide little nutritional value, so it’s best to avoid them.
- Sugary snacks: Pastries and processed sweets should be cut out. Look for natural sweeteners like stevia or monk fruit if you need a sweet fix.
- High-carb fruits: Bananas, grapes, and apples are higher in sugar and carbs. If you’re craving fruit, stick to berries, but be mindful of portions.
- Potatoes and Chips: Potatoes, especially white potatoes, are high in carbs. Chips, including those baked, should also be limited. If you’re craving a crispy snack, consider alternatives like roasted cauliflower or zucchini fries. Opt for sweet potato chips if you’re looking for something that’s lower-carb than regular chips, but still, be mindful of portion sizes. While sweet potatoes are a healthier choice, they are still higher in carbs compared to other low-carb options, so enjoy them in moderation.
- Processed and packaged foods: These often contain hidden sugars and unhealthy fats. Stick to whole, unprocessed foods as much as possible.
- Cereals: Weetabix and most cereals are loaded with carbs, even if they are whole grain. Avoid them for breakfast, as they will quickly push you over your carb limit for the day.
- Soya and Soya Products: Soy yoghurt and tofu are okay in moderation, but some processed soy products can contain added sugars or unhealthy fats, so read labels carefully.
- Beverages and Drinks: It's important to watch what you drink, as many beverages can be high in sugar and carbs. Smoothies made with oat milk or high-sugar fruits should be reduced. Instead, opt for smoothies with almond milk or coconut milk and focus on low-sugar fruits like berries and avocado, plus a protein source such as protein powder or Greek yoghurt.
Additionally, juices and sodas (even diet sodas) can quickly spike your blood sugar levels, so it’s best to avoid them or have them in moderation. Choose sparkling water, herbal teas, or unsweetened iced teas as better alternatives to keep your carbs in check while still staying hydrated.
- Chocolates and Sweets: Dark chocolate (70% or higher) can be enjoyed in moderation, but most regular chocolate and candy are too high in sugar and carbs to be part of a low-carb diet.
- Legumes: Beans, lentils, and peas are rich in fibre and nutrients but are relatively high in carbs. If you’re following a strict low-carb or keto diet, it’s best to limit them. However, in moderation, they can still be part of a balanced, moderate low-carb diet. Keep portions small to stay within your carb limit.
- Frozen fish with batter: Avoid battered frozen fish, as it adds a significant amount of carbs. Stick to plain, fresh, or frozen fish without batter.
- Wholegrain bread: While it’s healthier than white bread, wholegrain bread still contains a considerable amount of carbs. If you want bread, consider alternatives made with almond flour or coconut flour, which are lower in carbs.
Focusing on whole foods, lean proteins, healthy fats, and keeping your carb intake moderate can work wonders for your body, especially as you get older. If you include carbs in your low-carb diet, aim for complex carbs that take longer to digest and help keep your blood sugar steady.
Brown and wild rice have more fibre and protein than white rice, but whole grains like quinoa or whole-grain pasta are usually better for your blood sugar and provide more nutrients than brown rice. The goal is to avoid big spikes and drops in blood sugar so your energy stays steady throughout the day.
LOW-CARB DIET FOR WEIGHT LOSS: HEALTHY FATS, ENERGY SOURCES AND THE TRUTH ABOUT CALORIE QUALITY
When it comes to weight loss, many of us have been taught to focus on reducing calories, often by opting for low-fat options like low-fat yoghurt or lean meats.
However, a low-carb diet shifts the focus to reducing carbs while embracing healthy fats, including full-fat yoghurt. So, how does this approach work for weight loss? Let’s take a closer look.
Healthy Fats and Their Role in Weight Loss
A low-carb diet emphasizes cutting back on refined carbs and sugars. Instead of relying on sugar for energy, your body starts burning fat.
This shift makes healthy fats an essential part of the equation. Fat helps you feel fuller longer, reducing cravings and the tendency to snack on high-carb foods. As your body adapts to burning fat for fuel, you may notice improved weight loss results.
Including healthy fats from sources like full-fat yoghurt, meat, olive oil, and avocado in your meals allows you to feel satisfied without indulging in excessive carbs. This balanced approach makes for a more sustainable and effective weight loss journey.
Fatty Meats: The Benefits of Enjoying the Fat
You can enjoy fatty cuts of meat on a low-carb diet, but moderation is key. Here’s why these cuts work for you:
- Fat for Energy: Fatty cuts like ribeye steaks, chicken thighs, and pork belly provide steady energy on a low-carb diet. When your body shifts from burning carbs to burning fat, these meats are a great source of fuel without causing a carb spike.
- Hormonal Balance: Healthy fats, including those found in meat, support hormone balance, which is especially important for women over 50. These fats also help reduce inflammation, promoting overall wellness.
- Better Satiety: Just like full-fat yoghurt, eating fatty meats helps keep you feeling fuller for longer. This helps prevent cravings and makes it easier to stick to a balanced, low-carb approach.
But I Thought Carbs Give You Energy - So Where Do I Get Mine Now?
We’ve all heard that carbs are the body’s main fuel source, especially for quick bursts of energy. But on a low to moderate low-carb diet, your body gets a little smarter - it learns to burn fat for steady energy instead of relying on sugar spikes.
Think of it like switching from a gas-guzzling car to a fuel-efficient hybrid! Meanwhile, protein steps in to keep your muscles strong and help you stay full. So, you’re still powered up - just in a way that avoids the energy crashes that come with high-carb meals.
The Calorie Misconception: Why Full-Fat Foods Aren’t the Enemy
Yes, full-fat foods like yoghurt and fatty meats have more calories than their low-fat counterparts. But remember: calories aren’t the only thing that matters when it comes to weight loss.
The quality of your calories is just as important. Healthy fats support fat-burning, help balance your blood sugar, and improve overall health - especially when you cut out processed carbs and sugars.
Rather than focusing on calorie counting, a low-carb diet encourages you to make better food choices. By consuming whole, nutrient-dense foods, you can lose weight, feel energized, and improve your health.
Being Mindful of Portion Sizes and Calorie Intake
While focusing on healthy fats and cutting out refined carbs, it’s still important to be mindful of portion sizes. Full-fat foods are higher in calories, so eating too much, even of nutrient-dense fats, could contribute to weight gain.
Moderation is key to ensuring that the calories you consume work in your favour, supporting your weight loss goals without hindering your progress.
👉 Want a full breakdown of how to manage weight after 50? Check out this Weight Control Overview for key strategies.
THE RISKS OF A LOW-CARB DIET - WHAT TO BE AWARE OF
A low-carb lifestyle can bring great benefits, but there are a few things to watch out for. Here’s how to avoid common pitfalls and keep your body healthy.
Missing Key Nutrients
Cutting carbs can sometimes mean missing out on essential vitamins and minerals like:
- B Vitamins (energy, brain function) – Found in whole grains and starchy veggies.
- Magnesium (muscle, bone health) – Found in leafy greens, nuts, and seeds.
- Vitamin D (bone health, immunity) – Comes from sunlight, fatty fish, and fortified dairy.
How to Prevent Deficiencies:
- Eat a variety of non-starchy veggies, nuts, seeds, and fish.
- Consider supplements if needed (B vitamins, magnesium, vitamin D).
- Maintain electrolyte balance with sodium (salt, bone broth), potassium (avocados, spinach), and magnesium.
Digestive Health & Fibre
Low-carb diets reduce grains, which are a major fibre source. To avoid constipation and support digestion, add:
- Non-starchy veggies (broccoli, spinach, zucchini).
- Seeds (chia, flax) for an easy fibre boost.
- Whole grains in moderation (if your plan allows).
Energy & Mood Swings
Dropping carbs too quickly can lead to fatigue, brain fog, and irritability. Prevent this by:
- Reducing carbs gradually instead of quitting them all at once.
- Eating protein with every meal (chicken, eggs, tofu) to stabilize blood sugar.
- Including healthy fats (avocados, olive oil, coconut oil) for steady energy.
Final Tip: Listen to Your Body. Adjusting to a low-carb diet works best when done gradually. Make sure to include protein in every meal, stay hydrated, and listen to how your body responds. If needed, consult a healthcare provider to keep things on track. A well-balanced low-carb diet can do wonders - as long as you’re giving your body what it needs!
THE BENEFITS OF A LOW-CARB DIET FOR WOMEN OVER 50
When I first discovered how shockingly good a low-carb diet can be for women over 50, I was amazed. It’s not just a diet; it’s a lifestyle shift that can completely transform how we feel, look, and move through life.
As we age, our bodies go through so many changes, and maintaining our health becomes more important than ever. Once we hit 50, our bodies don’t handle sugar the way they used to - we become more insulin resistant, we lose muscle (which normally helps regulate blood sugar), and thanks to hormonal shifts, our blood sugar levels get a little... unpredictable.
The result? We feel those sugar spikes more intensely, followed by energy crashes that leave us tired, cranky, and craving all the wrong foods.
That’s why keeping blood sugar steady is key - not just for avoiding those exhausting highs and lows, but for supporting overall health as we age. When blood sugar is unstable, it impacts everything - from mood swings and brain fog to weight gain and energy levels.
The Benefits of Low-Carb
Weight Management – No Deprivation
A low-carb diet isn’t about starving yourself or obsessively counting calories - it’s about eating the foods that nourish your body and keep you full.
Healthy fats and lean proteins help you feel satisfied, making those snack attacks a thing of the past.
Plus, by cutting carbs, your body begins burning fat for energy, making it easier to lose those stubborn pounds - without the deprivation and restriction of traditional diets.
Reduced Inflammation: Feel Better from the Inside Out
Inflammation is behind so many health issues - joint pain, brain fog, heart disease, and even autoimmune problems. And one of the biggest culprits? Sugar and processed carbs.
When we eat too many refined carbs, our bodies release inflammatory chemicals that can leave us feeling achy, sluggish, and unwell. But by cutting back on sugar and processed foods and focusing on whole foods, healthy fats, and quality proteins, we can naturally calm inflammation.
Research backs this up! Studies show that low-carb diets reduce inflammatory markers like C-reactive protein (CRP) and interleukin-6 (IL-6) - both linked to chronic disease. While this is especially helpful for diabetics, the anti-inflammatory effects benefit everyone - especially those dealing with joint pain, autoimmune issues, or general inflammation.
The result? Less pain, better heart health, sharper brain function, and an overall boost in how you feel. Another reason why low-carb isn’t just about weight loss -it’s about feeling your best at any age!
Enhanced Energy and Vitality
One of the most exciting and immediate benefits many women experience when cutting carbs is an unexpected surge of energy.
By reducing those refined, processed carbs and sugars, you help stabilize your blood sugar levels. This means fewer energy crashes, no more mid-afternoon slumps, and no more cravings that send you diving for sugary snacks.
Your body shifts to burning fat for fuel instead of sugar, leaving you feeling more energized and mentally sharp. It's like you’ve discovered a hidden well of vitality, and you’ll feel more vibrant - no matter how busy your day is!
Improved Heart Health
This is one benefit that really hit home for me. A low-carb diet can have a remarkable impact on your heart health. By reducing carbs, especially those that cause inflammation in the body, you help lower your risk of heart disease - a major concern for women over 50.
The healthy fats you eat - think avocados, olive oil, and fatty fish - can help improve cholesterol levels and reduce inflammation. These small shifts in your diet can be beneficial for your heart, helping you feel confident and empowered about the choices you’re making.
Hormonal Balance
Hormonal changes can be one of the hardest parts of ageing, especially as we go through perimenopause and menopause. A low-carb diet can actually support your hormone regulation during these years.
By stabilizing blood sugar and reducing insulin spikes, you help your body manage hormonal changes. It’s one of those behind-the-scenes benefits that make all the difference, helping you feel more balanced and less overwhelmed by the physical symptoms of hormonal shifts.
Want more tips on how to manage menopause symptoms through food? Check out my guide on the best menopause foods for relief: Best Menopause Foods for Menopause Issues – Get Relief Now.
Preventing Type 2 Diabetes
For many women over 50, the risk of developing Type 2 diabetes is a growing concern. A low-carb diet is a powerful tool in preventing and managing diabetes.
By stabilizing blood sugar and insulin levels, you can help prevent insulin resistance, which can lead to Type 2 diabetes.
As we age, blood sugar imbalances become more common, but a low-carb diet helps keep your energy levels steady and lowers your risk of developing diabetes.
LOW-CARB MEAL INSPIRATIONS: DELICIOUS IDEAS FOR EVERY MEAL
Low-Carb Breakfast Ideas:
- Veggie-packed omelet with avocado slices
- Greek yoghurt parfait with berries and nuts
- Chia seed pudding with cinnamon and almond milk
Low-Carb Lunch Ideas:
- Grilled chicken salad with mixed greens, cherry tomatoes, and olive oil dressing
- Quinoa bowl with black beans, bell peppers, and lime vinaigrette
- Zucchini noodles with tomato-basil sauce and lean ground turkey
Low-Carb Dinner Ideas:
- Baked salmon with steamed broccoli and a side salad
- Stir-fried lean beef with colourful vegetables over cauliflower rice
- Herb-roasted chicken with asparagus and a small portion of quinoa
Low-Carb Snack Ideas:
- A handful of almonds or walnuts
- Sliced cucumber and bell peppers with hummus
- Cottage cheese with fresh berries
These simple, satisfying meals will keep you energized and nourished throughout the day!
Weekly Healthy Eating Planner
Looking to keep your meals on track? Download my FREE Weekly Healthy Eating Planner for a simple, one-page tool to help you plan your plant-based meals each week!
THE TAKEAWAY: A LOW-CARB DIET FOR WOMEN OVER 50
So, what’s the deal with a low-carb diet? It’s not about cutting carbs completely, but rather reducing those refined, processed carbs that spike blood sugar levels. It’s a lifestyle that embraces healthier fats, lean proteins, and nutrient-dense veggies.
And no, it’s not the same as keto - there’s still room for a small portion of good carbs, like vegetables, some fruits, and whole grains, in moderation. The benefits? They’re pretty amazing: more energy, weight management without feeling deprived, improved heart health, and better hormonal balance as we age.
I’ll admit, when I first thought I was eating reasonably low-carb, I realised quinoa rice and my beloved red kidney beans weren’t exactly on the list. And since I love my wholegrain homemade bread (with lots of seeds), I’m not stopping that!
On the bright side, I’ve been enjoying full-fat Greek yoghurt with red berries and chia seeds - and yep, that’s totally low-carb! I also love making high-protein smoothies in the afternoon, but I’m planning to swap the banana for something a little lower-carb.
There are definitely things I’m doing right, like my veggie-packed omelette with cheese, which is perfect for a low-carb diet! I might be only moderately low-carb, but knowing what it means helps me make better choices.
With just a few simple tweaks, you can enjoy your meals while embracing the benefits of a low-carb lifestyle. Why not try one of the meal ideas today and see how you get on? Subscribe for more empowering tips and resources to support your health-forward journey as you embrace the exciting changes in life after 50!
👉 Still not sure if a low-carb diet is the right fit for you? Explore different approaches in Healthy Eating and Diets to find what works best for your body and lifestyle.
👉 I hope you realize that feeling your best isn’t just about eating well - it all works together! Prioritizing good sleep (Why Sleep Matters for Women Over 50) and staying physically active (Easy & Effective Exercises for Women Over 50) can make all the difference in your overall health and energy levels.
AND... while you're here, I have something special for you - a unique offer to support your wellness journey even further.
To keep your journey on track and stay motivated, my Wellness & Self-Care Planner can be a great companion.
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Birgit is a compassionate guide specialising in supporting senior women through life's transitions. Alongside her dedication to this cause, she finds joy in teaching piano, nurturing her garden, cherishing family moments, and enjoying walks. These activities fuel her creativity and bring depth and richness to her life.
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