Women over 30 often have different nutritional needs than those of younger women. The keto diet is a popular choice for women of all ages, but it can offer particular benefits to those over 30. This blog looks at the best keto diet snacks for women over 30, as well as how to create a custom keto plan, the types of snacks to include, and some ketogenic recipes.
Introduction
The keto diet is a low-carb, high-fat diet that was originally used to treat epilepsy. It has gained popularity in recent years for its ability to help people lose weight and improve their overall health. While the keto diet can be beneficial for people of all ages, it can offer particular benefits to women over 30, such as improved energy and enhanced weight loss.
Creating a Custom Keto Plan
Creating an individualized keto plan is essential for successful weight loss, as well as overall health. To do this, it’s important to understand macronutrients and calculate macros. Macronutrients are proteins, carbohydrates, and fats. Proteins and carbohydrates contain 4 calories per gram, while fats contain 9 calories per gram. By understanding the caloric value of each macronutrient, you can calculate how many grams of each you should be consuming on a daily basis. Once you understand your macronutrient needs, you can adjust your plan as needed to fit individual needs and preferences.
Keto Snacks
Snacking is an important part of any diet, but especially on the keto diet. Low-carb snacks such as nuts, hard-boiled eggs, and seeds are all great options for women over 30 following the keto diet. It’s also important to include nutrient-dense snacks such as avocado, nut butter, and dark chocolate to ensure adequate nutrition. Creating a snack rotation can also help to prevent boredom and ensure variety in your diet.
Ketogenic Recipes
One of the most important aspects of the ketogenic diet is eating healthy fats. There are many delicious meals that include healthy fats, such as grass-fed butter and coconut oil. Avocado toast is a great example of a delicious meal that includes healthy fats, along with fiber and vitamins. To make this recipe, lightly toast some whole-grain bread, then spread grass-fed butter on top. Top with a diced avocado, a sprinkle of sea salt and freshly ground black pepper and a drizzle of extra-virgin olive oil.
Another simple yet delicious keto-friendly recipe is cauliflower fried “rice.” To make this recipe, start by sautéing some garlic and onion in olive oil. Add in some diced carrots and bell peppers, followed by fresh cauliflower that has been roughly chopped. Season with some sea salt and freshly ground black pepper, then let the vegetables cook until they are tender. Then add in some eggs and stir until they are cooked through. Serve with a dollop of grass-fed butter and chopped green onion.
Eggs are a great option for breakfast on a ketogenic diet. An easy and tasty breakfast meal is a spinach and feta frittata. Start by whisking together 6-8 eggs with some feta and spinach. Pour this mixture into a greased oven-safe skillet and bake for about 15 minutes. This frittata is a great option for a quick and nutritious meal.
Salads are another excellent way to get in all your daily nutrients. A keto-friendly salad includes lots of leafy greens and colorful vegetables. Start with a base of romaine lettuce, then add in some spinach, tomatoes, cucumbers, onion, and avocado. Top with some olive oil, vinegar, and seasonings, such as garlic powder and sea salt. This salad is a great source of vitamins and minerals and is also high in healthy fats.
These are just a few ketogenic recipes that are perfect for women over 30. Eating a keto-friendly diet can be delicious, nutritious, and beneficial for your health. By including healthy fats, fiber, and plenty of vegetables in your meals, you can reap the many benefits of the ketogenic diet.
Conclusion
The keto diet can be a great choice for women over 30 who are looking to improve their health and lose weight. Creating a custom keto plan is essential to ensure you meet your macronutrient needs and adjust as needed to fit individual needs and preferences. Low-carb snacks such as nuts and seeds are great options for snacking on the keto diet, but it’s also important to incorporate nutrient-dense snacks such as avocado and dark chocolate into your plan. There are also plenty of delicious recipes that can make following the keto diet easier and more enjoyable.
If you’re interested in learning more about the keto diet and how it can benefit women over 30, there are plenty of resources available online. The University of Utah Health website has a variety of information about the keto diet as well as tips for following it successfully.[1] The National Institute of Diabetes and Digestive and Kidney Diseases also has information about the health benefits of the keto diet.[2]
References
[1] University of Utah Health: https://healthcare.utah.edu/the-scope/shows/ketogenic-diet-for-weight-loss-and-health/ [2] National Institute of Diabetes and Digestive and Kidney Diseases: https://www.niddk.nih.gov/health-information/weight-management/ketogenic-diet
200+ meal plans designed for results
With our low-carb and keto meal plans, we do the planning for you. All you have to focus on is cooking, eating, and enjoying healthy, delicious food.
