As we women approach 40 years old and beyond, our dietary needs change as our metabolisms slow down and our hormones change. The key to losing weight, feeling great and keeping our skin looking youthful is to add more sources of healthy fat and keto foods to our diets while reducing sugar. The keto diet is an optimal lifestyle for women – especially as we age – and there are specific foods that support both ketosis and our changing bodies. This list of keto foods features what I consider the top 7 keto super foods.
It’s important to include healthy sources of fat with each meal and snack. While keeping an eye on calories is to be considered, it’s more critical at our age to ensure you’re getting in the right fat to keep you satisfied and not craving sugar…and then you’ll naturally reduce your calorie intake.
So what is on my Top Keto Foods List for Women over 40? Here’s our list of what to stock up on for your primary meals and snacks:
Eggs are a perfect, complete food with a macro profile that’s almost exactly what we need on a Ketogenic lifestyle. While eggs got a bad rap for a while, health experts agree that eggs – in particular the yolks! – aid weight loss, improve heart health and maintain healthy hormone function. Not only that, eggs provide ample doses of Vitamin A, Folate, B Vitamins and Selenium among other benefits.
Rich in Omega-3 fatty acids and quite versatile to cook with, Salmon is a great source of good protein as well. Like eggs, salmon is loaded with B Vitamins and Selenium and aids weight control and reduces the risks of heart disease. While many tout the importance of eating wild caught salmon vs. farm raised and with some good reasoning, adding fresh salmon to your diet is beneficial from any reputable source.
Beef is rich in protein, iron, zinc and B vitamins and is delicious! While fatty cuts of meat are acceptable on a Ketogenic lifestyle, at Ketology we prefer to go for less fatty versions and add fats ourselves during cooking – to control the fat macros. So we look for tenderloin / loin cuts or NY strip cuts and then add in healthy oils, full fat butter or ghee during the cooking process for more deliciousness.
4. Pecans and Macadamia Nuts
A great snack to keep in the car or at your desk, pecans and macadamia nuts are among the lowest carbs for nuts and contain fats like oleic acid and antioxidants our bodies need to reduce risk of heart disease, cancer and other diseases. These nuts also have anti-inflammatory properties that boost immunity and anti-aging benefits to keep us looking and feeling younger. Nuts to stay away from include cashews and pistachios which pack in a lot of carbs.
5. Full Fat Cheese
Beyond a ketogenic lifestyle, researchers now agree that full fat cheese (vs nonfat and lowfat) are the best choices for a healthy diet. Full fat cheese are linked to lower risk of diabetes and surprisingly, benefits weight and fat loss. As we know, fat is linked to satiety so we feel full longer and therefore end up consuming less in the long run while putting quality fat (that hasn’t been compromised by processes that remove fat and nutrients) in our bodies.
Of course, because so many of our recipes here use avocados or have them on the side, avocados made our top 7 for sure. Avocados are extremely nutritious and so delicious – they contain loads of good fats, potassium and fiber. Avocados have been proven to lower cholesterol and triglyceride levels. While avocados contain 9g of carbs, 7 of those grams come from fiber, bringing the net carb count down to just 2g of net carbs. Our mantra? An avocado a day….
Kale – part of the cruciferous vegetable group – is among the most nutrient-rich foods you can find. We include a large amount of kale (at least 1 – 2 cups) a day in our diet, usually in our salads combined with spinach and other leafy greens. Kale is usually the star of the show though, because just a single cup of kale offers double the recommended amount of Vitamin A, 6x the daily recommendation of Vitamin K and more Vitamin C than the recommended daily minimum, among tons of other nutrients and antioxidants to ward off a host of diseases. Plus, kale is low calorie and a serving also has 3g of protein – so with avocado and some healthy dressing, a kale salad is a perfect Ketology-approved meal.
What’s on your keto foods list for women? Let us know in the comments below!