50+ Yr Old Members / Low Carb Tips??
vickysanimalrescue
Posts: 56 Member
Are you 50 years old or older, and have found a diet plan that works for you? If so, would love to hear about them. I've been on the Keto plan for 2 months now, and have lost 14 lbs, however I've been finding myself in a rut lately not able to lose anymore.
I realize being over 50 sometimes takes on a whole new meaning to losing weight.
Anyway, would greatly appreciate your thoughts/tips/recommendations!
I realize being over 50 sometimes takes on a whole new meaning to losing weight.
Anyway, would greatly appreciate your thoughts/tips/recommendations!
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Replies
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Welcome to the community!
If you haven't already, read the stickies at the top of the getting started forum. Very informative and helpful.
You might especially want to read the article about plateaus. You've done very well but plateaus and fluctuations are to be expected.
Do you believe keto is sustainable for you?
Oh, by the way, I'm 61.2 -
Plateaus happen in the keto world... just keep doing what your doing. I would also say don't worry about what the scale says, too many variables for accuracy. Instead, take progress pics or measurements to review your work. Personally, I'd rather look and feel better than weigh less any ways! Of course, weighing less is nice too... 😄
BTW, 50+ here too...1 -
Hi Lynda,
Thank you for the welcome and for your recommendation! I will definitely check into them.
As for Keto, yes, I find it sustainable as long as I take in plenty of fat each day. Many years ago, I use to be on the Atkins plan, managing to lose 30 lbs in 5 months, but found I couldn't lose anymore (still had 10 lbs to go), thus falling off the wagon. Since those days, slowly but surely, I gained all of my weight back ... and then some.
I feel much better doing Keto, though, overall.
I'll be 61 next month.
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Mid 50s here. In my 4th month of dieting, ~ 45 lbs lost. Yeah, it's a little harder to lose weight when older, and a lot easier to gain it back.
My diet approach is the classic MFP diet: eat up to and not exceed a calorie target (1600 in my case, which is a comfortable, non-punishing but weight-loss-effective amount of food for me), and do 30 mins of cardio per day. Seems to be working. I've been losing around 2.25 lbs/week - a bit faster than MFP's formulas, but I'm happy with that. I don't find any major differences in sub-age-50 and over-50 dieting, except that the physical activity takes more conscious effort and is sometimes sidelined by injuries. Just gotta keep at it. I don't take cheat/off meals or days; I like to be consistent. My wife and I do 16:8 intermittent fasting - no calories between 7 pm and 11 am, which helps with the food cravings, hunger, and just generally thinking about food all day, and also, having a narrow window to eat all the calories makes the meals larger and more satisfying, which I prefer.
I don't necessarily think it's a bad idea to put more calories toward fat and protein at the expense of carbs but I, personally, don't pay much attention to macros. I just try to eat balanced meals most of the time and let the chips fall where they may. I figure that if I hit my calorie number for the day and get a half hour of exercise, I've done my part and will lose weight, and the rest is just footnotes.
I'm not sure keto is a good idea for 50+. My Dr told me it was a mistake for older people to be on keto, for various health reasons, unless under a doctor's care for something like Type 2 diabetes. You might wanna discuss that with a Dr.2 -
My “diet” plan is to weigh/track/measure on MFP to make sure I’m in a calorie deficit, and lift weights in addition to some cardio. I track three macros: protein, fiber and fat. I don’t worry about carbs. Have lost slowly but steadily, without any plateaus, for about 5 months, and am 2.5 pounds from goal.6
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Keto works as long as your calories remain under your goal. I know some people who end up eating so much fat they gain weight.
Being over 50 is only a problem if you are less active. As long as you stay active, it doesn't make losing weight more difficult.7 -
This is the approach that worked for me to lose about 50 pounds at age 59-60 in less than a year, without materially changing my exercise routine:
http://community.myfitnesspal.com/en/discussion/10636388/free-customized-personal-weight-loss-eating-plan-not-spam-or-mlm/
I did non-keto (at around 150g carbs most days), but the same general thing will work with keto, if that's your preference.
I didn't find age to be an issue, personally . . . or hypothyroidism.5 -
I eat primarily paleo. Few grains/starches and dairy but lots of protein, fats and carbs from meat, seafood, veggies, fruit and nuts. Works for me.1
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I am a bit confused. On your other recent post, you mentioned you are on Keto following a more intuitive eating regimen and don't want to count calories. You asked how to use MFP without counting calories.
All weight loss, regardless of diet type, comes down to achieving a calorie deficit. MFP is set up to input your gender, age, weight, rate of loss, etc., and then compute a daily recommended calorie deficit.
Without more information, it would be impossible to determine why you are in a rut and not losing anymore.
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pjshawley, you may want to consider researching the Keto way of eating, to know what I mean by not counting calories. Also, look up Keto with Casey on YouTube. I follow her closely. You'll learn a lot from her.2
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Yes sgt1372, Paleo is very close to Keto! (or visa versa) 1
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vickysanimalrescue wrote: »pjshawley, you may want to consider researching the Keto way of eating, to know what I mean by not counting calories. Also, look up Keto with Casey on YouTube. I follow her closely. You'll learn a lot from her.
Many people who do keto do not count calories. Some do.
If you find keto satiating you may not replace all of the calories from the carbs you cut which for some people will create a calorie deficit. That is how keto works without counting calories.
If you are not in a calorie deficit you will not lose weight. If you are in a calorie surplus you will gain weight... even on keto.
So right now either you are just waiting for a body weight fluctuation possibly caused by water retention to subside and the scale to move downward or you are eating too many calories.
You do not have to count calories to be successful. You do have to remain in a calorie deficit which may or may not be the case for you right now. If it is not you will need to exercise some other form of portion control.
Good luck.4 -
The food list I follow allows certain 'keto foods', like veggies, in moderation. However, we can eat all the meat we want, eggs, bacon and other zero carb foods, just as long as we stop eating when we are satiated. And usually, we all fall under our allowed calorie intake, that's IF we are tracking calories - which I am not - but I do know I am always under my allowed daily calories.
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ProgressShowing wrote: »Plateaus happen in the keto world... just keep doing what your doing. I would also say don't worry about what the scale says, too many variables for accuracy. Instead, take progress pics or measurements to review your work. Personally, I'd rather look and feel better than weigh less any ways! Of course, weighing less is nice too... 😄
BTW, 50+ here too...
Hello, 50+'er!
I've learned early on the Keto (and formerly Atkins) trail that the scale can be your worst enemy. I try not to weigh myself except once or twice a month. But taking measurements is a good thing. Many of us lose inches faster than dropping pounds on the scale.
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Hi all, this is a very good thread
I can’t resist standing on the scales everyday, I wish I could. But seeing my weight daily is the only way I can keep myself in the straight and narrow.
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Hi all, this is a very good thread
I can’t resist standing on the scales everyday, I wish I could. But seeing my weight daily is the only way I can keep myself in the straight and narrow.
Hi!
Are you seeing good, consistent results from your scale? If I were to weigh every day, knowing our weight will always fluctuate, it really discourages me. I know it shouldn't but it does. Gaining even 1 lb throws me out of whack.
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Hi Vicki, I am mid fifties doing Keto as well. I have almost done fourteen weeks. And I’ve lost 16 kilos. It was 17 , but I have managed to gain a kilo back-oooops. I am wondering if I am coming to a stall. I think changing things up a bit is a good idea. For me I must drink more water. Keep with it and congratulations on the 14 lbs.2
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I’m 56. I lost 33kg, three years ago, and have kept it off since then.
I didn’t need any restrictive fad diet. I just eat less and move more.4 -
vickysanimalrescue wrote: »pjshawley, you may want to consider researching the Keto way of eating, to know what I mean by not counting calories. Also, look up Keto with Casey on YouTube. I follow her closely. You'll learn a lot from her.
Many people who do keto do not count calories. Some do.
If you find keto satiating you may not replace all of the calories from the carbs you cut which for some people will create a calorie deficit. That is how keto works without counting calories.
If you are not in a calorie deficit you will not lose weight. If you are in a calorie surplus you will gain weight... even on keto.
So right now either you are just waiting for a body weight fluctuation possibly caused by water retention to subside and the scale to move downward or you are eating too many calories.
You do not have to count calories to be successful. You do have to remain in a calorie deficit which may or may not be the case for you right now. If it is not you will need to exercise some other form of portion control.
Good luck.
Well said.
@vickysanimalrescue if your plateau continues, it has nothing to do with your age, but is because you are eating more than you think.4 -
I'm 50 and have lost 54 pounds, most of it this year. I'm now 6 pounds away from a healthy weight. I lost by simply weighing and logging my food, although I have gone back to a plant based diet this year.
I haven't found myself losing any slower due to age. I'm actually more active than I've been maybe my entire adult life and am now pretty healthy despite being obese at the beginning of the year and for the past 10 years. I'm loving watching this change happen within myself.
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I'm 68 and have a very slow metabolism due to hypothyroidism and pre-diabetes. I also have angina if I exercise strenuously - all of this makes losing weight very difficult for me and has caused me to sink into deep depression.
I am currently trialling the fast800 diet which limits me to 800 calories a day (no simple carbs) and I do 3 hours in the gym 5 days a week on top of that. I have lost 5lbs in two weeks which for me is very good. They do have a 12 week programme as well but that costs money but includes support, as well as meal plans, shopping lists, trackers etc. I may try that if I cannot manage the 800 on my own. Before anyone says I am not eating enough, I can assure them that if I eat any more than this I simply maintain weight or if I go over 1100 calories, I actually gain. The diet was created by Dr Michael Mosley who created the 5:2 intermittent fasting diet, and the science behind it is very sound. I asked him if it was OK for a hypo to do, and he said if my condition is properly controlled (not sure that it is) then I should be able to lose weight like any normal person.0 -
I'm 55 and female. I've lost 42 pounds in 4 months NOT doing Keto. I eat whatever I want: pizza, pasta, beer, wine, cake, etc. I make sure to maintain my daily and weekly deficit and no special eating routine required. It's pure Calories In; Calories Out.6
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vickysanimalrescue wrote: »Hi all, this is a very good thread
I can’t resist standing on the scales everyday, I wish I could. But seeing my weight daily is the only way I can keep myself in the straight and narrow.
Hi!
Are you seeing good, consistent results from your scale? If I were to weigh every day, knowing our weight will always fluctuate, it really discourages me. I know it shouldn't but it does. Gaining even 1 lb throws me out of whack.
Hi,
Yes, I can accept that there will be fluctations but I don’t let that dishearten me. I know that if I am in a calorie deficit the fat is coming off. I just love seeing I have lost weight on the scales. If I’ve had a relapse I won’t stand on the scales until I’m back on track.
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Mishilovescolours wrote: »Hi Vicki, I am mid fifties doing Keto as well. I have almost done fourteen weeks. And I’ve lost 16 kilos. It was 17 , but I have managed to gain a kilo back-oooops. I am wondering if I am coming to a stall. I think changing things up a bit is a good idea. For me I must drink more water. Keep with it and congratulations on the 14 lbs.
Hi!!
It's terrific to hear of your weight loss. Congrats!! I know what you mean about stalling. It happens to most everyone. I've found, for me, if I allow myself one day each week, to eat whatever I want for a day, it kicks me back into losing weight. Or, sometimes, a person will have just one big meal, one day each week, and it stops the stalling. Many low carb folks do this and it is effective.
And, by doing the above, it doesn't kick you completely out of ketosis as long as you resume the Keto way of eating the following day.
Oh gosh..... water, water, water, UGH. My biggest downfall. Like you, I must drink more.
Again, congratulations on your weight loss!
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lalalacroix wrote: »I'm 50 and have lost 54 pounds, most of it this year. I'm now 6 pounds away from a healthy weight. I lost by simply weighing and logging my food, although I have gone back to a plant based diet this year.
I haven't found myself losing any slower due to age. I'm actually more active than I've been maybe my entire adult life and am now pretty healthy despite being obese at the beginning of the year and for the past 10 years. I'm loving watching this change happen within myself.
How wonderful!!!0 -
I am 57 and have lost 44 pounds since february. I am reduced carb (as was pre-diabetes in Feb and have high LDL-C) but dr did not recommend going with keto for me this time - so probably more like Atkins stage 2? (moderate healthy fats/protein and all low GI fruits and vegetables allowed and low GI grains/legumes - total calories are 1400, but I an 4' 11''). Pasta (once a week) and pizza on occasion are OK as long as it fits within my calorie budget - since I do like those carbs this is more sustainable for me long term as I am working on adding in more salads and reducing the carbs when I do have pasta/pizza, etc. This is my third rodeo and do think it is important to develop a sustainable way of eating, and that with kids it would be a lot harder for me to do keto all of the time. Being short I found that the low carb/ high fat/protein diets without watching calories could put me over budget and would stall. So it might help to at least check to see what your TDEE or BMR is just to make sure you are not at a maintenance level.
With any diet there will be plateaus - or even ups/downs - I do weigh daily but have found that joining some of the 10 day Challenges is very helpful to see the variations in how people lose weight and get encouragement. My weight can fluctuate a great deal from day to day (water retention predominantly), there are plateaus and then whooshes so keeping track of longer trends is helpful! When I first started BMI around 35, I did have consistent daily drops, but now that I am around 26 the daily changes can be as much as +/- a pound depending on lots of factors, but I try not to let that bother me :-)
Last, being really short I have found that I have to incorporate exercise (weight training and cardio) to create my deficit to lose weight.
Great job on your loss and keep it up!0 -
vickysanimalrescue wrote: »ProgressShowing wrote: »Plateaus happen in the keto world... just keep doing what your doing. I would also say don't worry about what the scale says, too many variables for accuracy. Instead, take progress pics or measurements to review your work. Personally, I'd rather look and feel better than weigh less any ways! Of course, weighing less is nice too... 😄
BTW, 50+ here too...
Hello, 50+'er!
I've learned early on the Keto (and formerly Atkins) trail that the scale can be your worst enemy. I try not to weigh myself except once or twice a month. But taking measurements is a good thing. Many of us lose inches faster than dropping pounds on the scale.
Exactly! Although, I prefer Progress Pics to measurements because it's easier to take pics and compare them side by side. 🙂 Besides, seeing is believing, right! 😄0 -
StatChicBayes wrote: »I am 57 and have lost 44 pounds since february. I am reduced carb (as was pre-diabetes in Feb and have high LDL-C) but dr did not recommend going with keto for me this time - so probably more like Atkins stage 2? (moderate healthy fats/protein and all low GI fruits and vegetables allowed and low GI grains/legumes - total calories are 1400, but I an 4' 11''). Pasta (once a week) and pizza on occasion are OK as long as it fits within my calorie budget - since I do like those carbs this is more sustainable for me long term as I am working on adding in more salads and reducing the carbs when I do have pasta/pizza, etc. This is my third rodeo and do think it is important to develop a sustainable way of eating, and that with kids it would be a lot harder for me to do keto all of the time. Being short I found that the low carb/ high fat/protein diets without watching calories could put me over budget and would stall. So it might help to at least check to see what your TDEE or BMR is just to make sure you are not at a maintenance level.
With any diet there will be plateaus - or even ups/downs - I do weigh daily but have found that joining some of the 10 day Challenges is very helpful to see the variations in how people lose weight and get encouragement. My weight can fluctuate a great deal from day to day (water retention predominantly), there are plateaus and then whooshes so keeping track of longer trends is helpful! When I first started BMI around 35, I did have consistent daily drops, but now that I am around 26 the daily changes can be as much as +/- a pound depending on lots of factors, but I try not to let that bother me :-)
Last, being really short I have found that I have to incorporate exercise (weight training and cardio) to create my deficit to lose weight.
Great job on your loss and keep it up!
Thank you!
Wow, 44 lbs since Feb and over 50? Amazing!! Would love to know your daily menu if you have one you follow.
I LOVE pizza but the pizza I like (DiGiorno's self rising Pepperoni) is 300 calories per slice and the carb count is sky high, as well. I eat one piece and gain 5 lbs by the next day. It's terrible. And so, I stay away from pizza 24/7. I also stay clear of two other favorites of mine... pasta and french bread.
I appreciate your thoughts. In consideration of recommendations from many here at MFP, I am going to watch the calories. According to my stats with MFP, I am allowed 1200 calories per day. But it's the fat/protein/carb ratios that I will continue to watch closely. I don't have kids at home so I can do Keto without too much trouble. 'Keto with Casey' online is wonderful. She has greatly inspired me on the best (and most simple) way to do Keto. Once obese, she's now skinny, 60 years old, has super healthy lab readings, and is looking great.
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