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While the keto diet is extremely popular and has many health benefits, is it right for all ages? Today we’re going to discuss whether keto for women over 60 is good or bad and everything you need to know before you start it.

***And as always, before we start this please please, please make sure to check with your doctor or your health care provider before starting any kind of new diet. ***

I am not a doctor or health care practitioner. I’m just a woman over 60 who tries things to see if they work or not. You must do your own testing and trials to see what works for you. I try to give you the best information I can find.

Always do a lot of research before you start anything new.

This is also a helpful article for keto for women over 50, too.

Now that we got that out of the way let’s talk keto!

(this article contains affiliate links so if you make a purchase I make a small commission-affiliate disclosure here)

What is the Keto Diet?

Before we begin, it’s kind of important to answer this question – what is the keto diet? I know you’ve heard a lot about it, but maybe you just aren’t sure exactly what it is.

Here is a very brief, and cut and dry, description of what the keto diet really is.

The ketogenic diet is a low-carb diet (high fat) that has incredible health benefits, including:

  • weight loss
  • blood sugar control
  • reduce the risk of heart disease/heart attack
  • helps reduce high blood pressure
  • help prevent Alzheimer’s disease
  • and so much more!

It is very similar to the Atkins diet in that they are both low carbs, but with Atkins, you gradually increase your carb intake.

Please check with your doctor first. Sorry, I just had to reiterate that.

How Healthy is the Keto Diet For Women Over 60?

It has been my experience that older women have different health challenges, or conditions if you will. It’s important to know that what works for one woman over 60 might not work for another. Please don’t compare yourself to others, especially when it comes to your health.

To answer the question, is keto healthy for older women, yes it is but you should know, it’s not an entirely easy diet to follow either. Other popular diets that women tend to follow are the vegan diet and the Mediterranean diet. Do your research to see which one is best for you and your health needs.

It requires tons of willpower and discipline, both of which I seem to have little of.

As older adults, we have been eating a certain way our entire lives, so changing that up drastically will take a lot of work, but it will be worth it.

What is the Principle Behind the Ketogenic Diet?

So we already know it’s a low-carb diet, high fat, but what’s the science/principle behind it? Well, by depleting the body of carbs, you force the body to burn fat for fuel, resulting in weight loss.

But there’s more to keto than that. Yes, its primary use is for weight loss, but what about all the other health benefits?

If you remember, I mentioned that it reduces the risk of heart attack, may lower blood pressure, and can help prevent Alzheimer’s – these are all things women over 60 need to worry about.

In my opinion, it’s never too late to start getting healthier, and I think keto for women over 60 is a good start.

What Can You Eat and Not Eat on the Keto Diet?

It’s important to know (gosh, so many important things to know..haha) that your carb intake for the day is fairly restricted, so you need to make sure you are eating the right carbs.

Here’s a little checklist of the good carbs you can eat on the ketogenic diet.

Veggies (the number beside is the amount of carbs per 3.5 oz serving)

  • Asparagus 2
  • Cabbage 3
  • Cauliflower 3
  • Cucumbers 3
  • Broccoli 4
  • Avocado 2
  • Green Beans 4
  • Lettuce 2
  • Olives 3
  • Tomatoes 3
  • Brussel Sprouts 5
  • Zucchini 3
  • Spinach 1
  • Leafy Greens

Fruits (also 3.5 oz serving)

Unfortunately, the fruits you are allowed to eat are significantly fewer than veggies, and that’s because fruits are very high in simple carbs, which happen to contain a ton of sugar. While we want to believe eating lots of fruit and veggies is good for us, such is not the case.

Here’s a tiny list of fruits that are safe to eat on a low-carb diet. Don’t cry.

  • Blackberries
  • Strawberries
  • Raspberries

The end. I know. I told ya it was a teeny list. You can add Cantaloupe (7), Watermelon (7), and Peach (8) but in moderation.

FYI bananas are the highest at 20 (I’m crying so hard because I love bananas so much)

Food You Must Avoid

Get the tissues. Here is what you absolutely positively should not eat on a ketogenic diet.

  • Bread
  • Pasta
  • Potatoes (chips/sweet/mashed/whatever/no)
  • Pizza
  • Cookies/pies/cakes/sugar
  • Any type of grains
  • Syrups/careful of sauces and dips/honey/juices/sweetened anything
  • Ice cream

So you can see that willpower and discipline are super important here if you want to succeed on the keto diet.

Sugar should be completely eliminated from your diet-remember alcohol contains sugar-sorry!

By the way, dairy is allowed on keto. Yay. That means cheese, milk, and yogurt (if you really love those items), and the fuller fat, the better. Make sure there is no added sugar in yogurt. Natural is best with a sprinkling of berries.

Yum!

Also all animal products are also safe to eat on keto, as well as all healthy fats like olive oil, butter, avocadoes, and nuts (pecans, macadamias, walnuts).

You might also really like this keto meal prep guide to help you get started on your keto journey.

I really want to discuss keto for women over 60 and how it can benefit you.

Health Benefits of Keto For Women Over 60

So here we are in our 60s now, and I don’t know about you, but my body has a mind of its own. There’s this muffin top thingy happening that is more of a cupcake top now. It’s out of control!

I feel most postmenopausal women are going through this.

While I do my best to stick to the keto diet, it’s hard. I love sugar and junk food. I love french fries and donuts. I love treats. Period.

But my body doesn’t. I mean, we aren’t 25 anymore. Remember the days when you could eat anything you wanted and never gained an ounce?

Ya, those days are long gone. For me, anyway.

This is where keto for women over 60 is really beneficial. You should be incorporating exercise into your daily routine (strength training is a good thing over 60!) as well, but definitely, it’s a good idea to start watching not only your calorie intake but where those calories are coming from.

Remember, low carbs, high fat.

I also want to very briefly touch upon intermittent fasting to enhance the health benefits of your low carb diet. I don’t want to confuse you or throw too much at you at once but IF (intermittent fasting) is also a great way to control your eating so your body has a chance to repair itself.

The problem with the way so many of us eat right now is that we don’t give our bodies a chance to heal because it’s constantly working on the food we give it.

I think once you come up with a good daily diet plan and you have lots of willpower, discipline, and determination, you should be fine.

More Health Benefits of Keto For Women Over 60

I want to touch upon some of the health benefits of keto for women over 60, like the ones I mentioned above.

Let’s talk about that muffin top and the weird weight gain we have to deal with, shall we?

The mayoclinic.org has this really great article that talks about that silly belly fat, how to take it off and keep it off. You’ll see diet and exercise are part of that.

But I just want to add my two cents here, though. If you eat sugar, bad carbs, drink wine, and all those other bad things, well, you’re gonna gain weight, and it’s no secret women gain it all around their belly.

If you stick to the keto diet and exercise, you’ll be able to lose weight and control this!

Everyone knows that sugar is bad for you, but it’s really bad for your skin, in case you didn’t know that. And let’s not forget that as we age, our skin already starts getting wrinkles and sags. Sugar just adds to that.

So cutting out sugar is def not a bad thing!

But let’s talk a bit about how it can prevent Alzheimer’s disease because, let’s face it, who the heck wants?? My mom had it, and I wouldn’t wish that on my worst enemy.

According to the site Frontiers in Nutrition:

It seems that a diet based on high-fat and low-carbohydrate content induces the body to a ketosis state similar to the effect of fasting, generating a neuroprotective action on aging brain cells, reducing brain inflammation, and improving mitochondrial function.

Source: frontiersin.org

And here’s more from aarp.org

The newest science suggests that a ketogenic diet — heavy on fat and very light on carbohydrates — could improve thinking in people with Alzheimer’s disease, and that it may even help reduce the risk of the deadly brain disorder in the first place.

Source: aarp.org

Studies continue to roll in for keto for women over 60, and it only shows that it certainly can make aging easier and healthier.

Final Thoughts on the Keto Diet For Women Over 60

Check with your doctor!!!! I seriously want to shout this off the rooftop because it’s just that important.

At this stage of our lives, it’s so important to take better care of ourselves and be hyper-aware of what you eat, how often you exercise, etc. And it’s not too late to make changes either. I quit smoking at 58 years old (almost two years ago) and feel like a million bucks.

It’s big changes, little changes, they all add up!

Remember, you are in control of your life and your health. If you want to be healthy and have a good quality of life in your golden years, it’s up to you to do that.

I hope you enjoyed this blog and please share!

ox iva xo

Author: Iva Ursano

Title: Writer

Expertise: Anti-Aging, Mental Health

Iva is a 60-something woman, originally from Northern Ontario, Canada, who now resides in sunny Guatemala. She helps women over 50 love the skin they're in and empowers them to live their best lives ever. When she's not blogging, she's out on her scooter feeding and rescuing street dogs.  

You can also check out her amazing eStore here. It is full of powerful self-help eBooks, personal development courses, and so much more—ALL at affordable prices!

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4 Comments

  1. You have an amazing ability to write in a way that’s both informative and easy to understand. Great post!

  2. I, too, enjoy your writing skill. Easy to read, easy to ‘digest’ and easy to comprehend. I am 66 and I have had belly roll and now on my hips also and I have lost muscle and strength. I live a sedentary lifestyle partly because I am labeled disabled but since the covid-19 started I have become lazy. I never did exercise anyway. It’s gonna be so hard to change my ways and my thoughts. Junk food is so easy and quick. I hate cooking with a passion so I reach for the quickest thing to eat. How on earth am I gonna get started to change? I want to be healthier but mostly get rid of all this fat ‘hanging’ around so I can look better at my age. Thank you, for your guidance in this article. Where do I start?

    1. HI Sarah thanx for reading and your comment. It’s hard to change anything really to be honest BUT the most important piece of advice I can give you is to know your why. Why do you want to change. How bad do you want to live a healthier life? There are no easy answers and no quick fix. You have to really want to do this for yourself. Good luck! I think you can do it xoxo

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