Keto Diet Plan for Women Over 60

You might wonder whether a keto diet for women over 60 is a good idea. Before we get into that, let’s talk about what a keto diet is.
You might wonder whether a keto diet for women over 60 is a good idea. Before we get into that, let’s talk about what a keto diet is.

A ketogenic diet, also known as a keto diet, is a low-carb diet that focuses primarily on increasing the intake of healthy fats.

The idea behind this diet is to push the body away from using sugars as an energy source and instead use fat. This gets done by pushing the body into a state called ketosis. By using fat for energy, a ketogenic diet is a great option for losing weight.

A keto diet has its own risks, though, especially related to the high-fat content and nutritional deficiencies. While younger people commonly take on a ketogenic diet, you might be wondering whether an almost carb-free keto diet for a 60-year-old woman is safe.

If you’re a woman over the age of 60, there are many things you should know about the ketogenic diet before you jump headfirst into it. This post will show you the most important details to keep in mind before you start your weight loss journey with this low-carb diet.

Is Keto Diet Good for Women Over 60?

The keto diet makes some serious modifications to how we normally expect our diets. This brings up a lot of concerns about how safe and effective a ketogenic diet is, especially among older women. 

There was a study that observed 200 patients over the age of 65 who were either on a keto diet or the Atkins diet (a low-carb diet similar to the regular keto diet, except that the carb intake increases in phases). In this study, 67% of the participants said their ketogenic diet plan helped them get the result they were looking for, whether it was losing weight or blood sugar control. 51% of these participants were women, giving us a good look into whether a keto diet for those over 60 is a good idea. While 15% of them reported having side effects, they were relatively mild, most notably an imbalance of fats in the blood and constipation. 

However, outside the study, the keto flu, fatty liver disease, and kidney stones are potential side effects. Also, if you’re an older person who has diabetes, thyroid or kidney issues, or you have a history of eating disorders you should consult with your doctor before starting a ketogenic diet.

So, while it is quite clear that a keto diet has mild risks for older people, it is also obvious that a keto diet for women over 60 can promote weight loss and also help keep blood sugar under control.

Benefits of the Keto Diet for Women Over 60

There are a variety of health benefits that can be gained from a keto diet for women over 60. Benefits like weight loss are well known, but some other great advantages aren’t talked about enough.

Keto diet benefit women over 60

Below are some of the benefits of a ketogenic diet:

  • Weight loss. The major reason why many people start a ketogenic diet is to lose weight. Older individuals may also find it useful to maintain their weight after losing it through other means.
  • Better blood sugar control. Low-carb diets mean less sugar is being introduced into the body in the form of carbohydrates. As a result, the blood sugar is less likely to swing.
  • Better heart health. There is evidence to show that a keto diet may potentially reduce LDL (bad) cholesterol levels while increasing HDL (good) cholesterol. This, overall, can reduce the risk of certain cardiovascular conditions.
  • Neuroprotective effects. The keto diet has been established to be very helpful in treating children who have epilepsy. The reason for this is not well understood, though. However, there is evidence that adults may also benefit from this with a reduced risk of Parkinson’s and Alzheimer’s diseases. This might indicate that the keto diet has some neuroprotective effects.
  • Improved skin health. It has been shown that embarking on a keto diet can result in better skin in multiple ways. Some early studies have shown that a low-carb diet can reduce the number of acne lesions a person has. In addition, it has also been shown that a keto diet can potentially improve psoriasis, a chronic skin condition.
  • Better energy levels. People who have been on a keto diet for a long time may sometimes highlight feeling more energetic. This is likely due to the effect this low-carb diet has on blood glucose levels. By keeping your blood glucose more stable than in a diet where you eat carbs, you avoid those dips that might have you feeling exhausted on some days.

Keto Diet Meal Plans for Women Over 60

One thing that can improve how consistent you are with your low-carb eating is to have a keto diet plan at the ready. A diet plan is a way of plotting out your food choices for each day of the week, which takes three meals and snacks into consideration. As a woman going on a keto diet after 60, the options below are great.

Breakfast Lunch Dinner Snack options
Monday Scrambled eggs with tomatoes and green onions  Cauliflower mac and cheese  Trout with butter and sauteed greens 
  • Sunflower seeds 
  • Greek yogurt 
Tuesday Boiled egg and vegetable bowl  Keto Caesar salad  Zucchini noodles and meatballs 
  • Pork rinds 
  • Macadamia nuts 
Wednesday Keto egg muffins  Tuna salad with avocado and celery  Garlic butter steak with mushrooms and asparagus 
  • Keto vanilla chia seed protein smoothie 
  • Sugar-free turkey jerky 
Thursday Yogurt and keto granola  Keto club sandwich  Cod with cauliflower rice 
  • Assorted nuts 
  • Flax crackers and cheese 
Friday Scrambled eggs with salad Spicy taco shrimp lettuce wraps  Chicken and zucchini stir-fry 
  • Bell pepper slices and cheese 
  • Kale chips 
Saturday Bacon and eggs  Keto chicken soup  Pork chops and broccoli 
  • Two hard-boiled eggs 
  • Celery stick and almond butter 
Sunday Spinach feta savory pancakes  Keto tuna salad stuffed avocado  Garlic shrimp and zucchini noodles 
  • Greek yogurt and pecans 
  • Egg and vegetable muffin 

Note: The variation of the meal you make may differ a lot, and with that, the nutritional info is likely to change.

General guidelines for the best keto diet for a 60-year-old woman

Women over the age of 60 who have made the move to eat more natural and healthy foods through a keto diet need to keep in mind certain guidelines that will help them understand this kind of diet the best. Older people are more prone to the risks of a keto diet, so the following guidelines should be kept in mind:

  • While a keto diet is great if you’re looking to lose weight, you will still need to make sure your calorie intake is less than the calories you burn every day. As a moderately active older woman, you should be getting about 1,800 calories each day. It can be helpful to get help from a nutritionist or dietitian to develop your diet plan.
  • Metabolism dictates the rate at which the body burns calories. As we get older, the metabolism naturally slows down, making it harder to lose weight. However, aerobic exercise and drinking water regularly can help.
  • A low-carb diet is only one part of a weight loss plan. For the best effect, you will need to combine it with a good exercise regimen. You can do weight training to build up muscle mass, which helps you burn more fat. You can also add aerobic exercise, which gets the heart going, and even though it doesn’t help with getting more muscle mass, it can also really help when losing weight.

keto quiz

Keto Recipes for Women Over 60

If you’re a woman over the age of 60 and are ready to give a low-carb diet a try, then you’ll need some easy yet tantalizing recipes to start the journey. Here are some great options you can add to your diet plan that are perfectly keto-friendly.

#1 Scrambled Eggs With Salad

keto diet for women Scrambled Eggs With Salad

Silky scramble tailored to perfection. It’s an easy recipe that gives you everything you need for a nutritious and, most importantly, delicious meal.

#2 Chicken Soup

keto diet for women chicken soup

Everyone should have a go-to chicken soup recipe. We’ll share ours here. A great combination for a quick lunch when you want something light yet filling till your next snack or meal. The lemon juice balances out the heavy cream and cream cheese.

#3 Chicken and Zucchini Stir-Fry

keto diet women Chicken and Zucchini Stir-Fry

This easy chicken stir-fry is packed with flavor. Tahini dressing with soy sauce, ginger, and garlic elevates this recipe to perfection. A quick tip: You can always switch zucchini to other vegetables, like broccoli or eggplant.

#4 Cod with Cauliflower Rice

Keto diet women Cod With Cauliflower Rice

Super easy recipe idea that will please everyone around the table. Change regular rice or potatoes to buttery and crispy cauliflower rice. If you have never tried it, you have a chance to fall in love with it from the first bite.

#5 Tuna Salad with Avocado and Celery

Keto diet women Tuna Salad With Avocado and Celery

It’s a classic! Avocado in this recipe brings extra creaminess and complements mayonnaise and mustard, creating the perfect dressing for this keto-friendly salad.

You shouldn’t have too much of a hard time making any of these recipes. They’re full of healthy fats and low on carbs, so you can use them for meal prep and slot them right into your keto diet plan for women over 60.

Over the Age of 60? Give the Keto Diet a Try!

The importance of eating natural and avoiding processed foods becomes so much more evident as the body’s metabolism slows down and it becomes a lot less resilient.

Jumping onto a keto diet is one of the best ways to eat healthier! A ketogenic diet can help reduce the risk of heart disease, help with weight loss, and boost general well-being, so there’s nothing to lose. 

However, a keto diet plan is best avoided in people with kidney issues or diabetes unless they’ve spoken to their doctor about it. 

Keto for Women Over 60: Can the Keto Cycle App Help?

It can be tough switching to a diet as restrictive as a keto diet. The good thing is that Keto Cycle can make things so much easier for you. Keto Cycle will give you a personalized meal plan, with only foods that you like! It sources from over 10,000 recipes, so if you’re into variety, you’ll find it.

Also, with Keto Cycle, you can put your calculator aside. The app comes with smart progress tracking so you can easily see how well your new meal plan is working for you.

It’s understandable that jumping into a keto diet for the first time can be hard. With Keto Cycle, you’ll never be alone on this journey. There is a community of over 60,000 members just like you, and you can reach out and get help from professional nutritionists and coaches whenever you need it.


Since a keto diet is a high-fat diet that drops carbs to a minimum, it serves as a great way to lose weight, plus, it comes with other benefits like improved heart health, better control of blood glucose, and neuroprotection.

So, is keto safe for over 60 women? For the most part, yes. However, the risks like keto flu and nutritional deficiencies should be recognized.

It can be harder to lose weight as you get older, but if you’re a woman over the age of 60, a keto diet can be the key to shedding those extra pounds that you aren’t happy with. The best part is that Keto Cycle can be your helping hand every step of the way.

Frequently Asked Questions

What is the best keto diet app for women over 60?

If you’re on a keto diet for women over 60 and are looking for a keto diet app to help you through your journey, then Keto Cycle is the best option out there. Keto Cycle builds a personalized meal plan for you from a catalog of more than 10,000 recipes based on your needs. You end up with a meal plan containing foods you like taking your health into consideration. Plus, Keto Cycle provides you with access to a huge community, coaches, and nutritionists, so you’re never clueless, even as a beginner.

Is keto the best diet for women over 60?

It’s hard to say that the keto diet is the absolute best option for older women. However, many keto meals implement the dietary recommendations given to elderly people, with a lot of protein, low-carb vegetables, and dairy. It is recommended that older people avoid processed carbs and instead get the types rich in fiber. A keto diet drops carbohydrate content as low as possible yet still allows for fiber through vegetables.

Is the keto diet safe for women over 60?

The ketogenic diet is perfectly safe for most women in the 60+ age group. Most people will get the results they desire from a keto meal plan without running into any issues.

However, there are certain groups of women who should avoid a keto diet due to safety issues. These include women with medical conditions like diabetes, thyroid or kidney conditions, or any fat metabolism or eating disorders. They should always make sure they consult their doctor before attempting to start.

Where to find the best keto diet plans for women over 60?

If you’re not sure where you can get the best meal plan for your keto diet, you should look no further than Keto Cycle. The app contains over 10,000 recipes for you to choose from, and the app can use your details to put together a unique meal plan just for you. With Keto Cycle, you don’t need to eat food you don’t like. This kind of meal plan can make things easier and tastier for you, which helps keep you consistent.

Category: Keto 101, Meal Plans