Keto or Fasting: Which Helps Women Over 40 Shed Pounds (Without Going Bananas)?
You’ve tried keto. You ditched the bagels, counted your macros, and skipped the pasta aisle. It worked for a bit. But now? Which is better in the battle of Fasting vs Keto?
The scale’s stuck, your energy is all over the place, and everything feels more complicated than a season finale of your favorite show.
Surely, there has to be another way to keep the mojo going—something hormone-friendly, sustainable, and way less fussy.
Let’s size up the modern weight loss champs: Fasting vs Keto, especially for women over 40.
What Is Keto?
The ketogenic diet is about slashing carbs (less than 50g a day for most), piling on the healthy fats, and sticking with moderate protein.
The main idea? Get your body into “ketosis” where it torches fat instead of sugar.
Typical keto meals:
- High fat—think avocados, olive oil, butter, and the occasional bacon parade
- Moderate protein—chicken, eggs, fish
- Tiny amounts of carbs—say goodbye to bread, regular pasta, and most fruits
Goal: Burn fat by turning your metabolic switch from carbs to fat.
Your Keto Questions Answered
What exactly is the keto diet?
The keto diet is a low-carb, high-fat eating plan. It shifts your body’s main energy source from carbs to fats.
This change puts you in a state called ketosis, where you burn fat for fuel.
How does ketosis work?
When you eat very few carbs, your body runs out of glucose to use for energy. In response, your liver turns fat into molecules called ketones, which your cells use for energy instead.
What do people eat on keto?
Most meals include meats, fish, eggs, butter, cheese, nuts, seeds, low-carb veggies, and healthy oils. Foods like bread, pasta, rice, sugar, and potatoes are usually off the menu.
Can I lose weight with keto?
Many people lose weight on the keto diet, often quickly at first. The diet helps reduce hunger and may help you eat fewer calories.
Is keto safe long-term?
Short-term studies suggest keto is safe for most healthy adults.
Some people may experience side effects like muscle cramps, tiredness, or headaches, especially in the early days. If you have health issues, talk with your doctor before starting.
What’s the “keto flu”?
The keto flu is a set of symptoms some people get when they start keto. You might feel tired, dizzy, or notice headaches and mood swings.
These symptoms usually pass after a few days.
Can I eat fruit on keto?
Most fruits are high in sugar, so they’re limited on keto.
Berries are the exception—small portions of strawberries, raspberries, or blackberries can fit into a keto plan.
Is exercise possible while on keto?
Yes, you can still work out on keto. Some people notice less energy for hard workouts at first, but your body often adjusts after a few weeks.
Do calories matter on keto?
Calories still count. While keto may lower your hunger, you still need to eat fewer calories than you burn to lose weight.
Is keto good for diabetes?
Some studies show keto can help manage blood sugar.
It’s important to work with a healthcare provider if you take medication or have any concerns.
Can vegetarians follow a keto diet?
Vegetarian keto is possible. Focus on eggs, dairy, nuts, seeds, healthy oils, and low-carb vegetables. It takes a little more planning, but it can be done.
What are net carbs and why do they matter?
Net carbs are total carbs minus fiber and some sugar alcohols. Keto eaters focus on net carbs since fiber doesn’t raise blood sugar or kick you out of ketosis.
Will I feel deprived on keto?
You might miss your favorite carb-heavy foods at first. Many people find tasty substitutes, though. There are lots of creative recipe options to keep meals enjoyable.
Can I drink alcohol on keto?
Some alcoholic drinks are low in carbs, like dry wine or certain spirits. Beer and sweet cocktails are best skipped. Remember, alcohol can slow weight loss.
What happens if I eat too many carbs?
Eating too many carbs can knock you out of ketosis. It might slow down your results, but a slip now and then won’t ruin your progress—just get back on track with your next meal.
Who shouldn’t try keto?
People with certain health conditions (like kidney disease or eating disorders) should avoid keto. Pregnant or breastfeeding women should also check with a doctor before starting the diet.
What’s Intermittent Fasting?
Instead of obsessing over macros, intermittent fasting is all about when you eat, not what. You follow an eating window—fast some hours, eat during others.
There’s no food “naughty list”—just a simple pattern.
Popular types:
- 16:8—Eat within 8 hours, fast for 16
- Eat Stop Eat—Fast one or two full days (24 hours each) a week
- 5:2—Eat normal five days, very light on two
Goal: Lower insulin, boost fat metabolism, balance hormones, and clear out junk (hello, cellular spring cleaning).
Fasting vs Keto: Pros and Cons Face-Off
| Feature | Keto | Intermittent Fasting |
|---|---|---|
| Effective for fat loss | Yes | Yes |
| Backed by science | Yes | Yes |
| Restrictive | Very (strict food rules) | No (flexible) |
| Hard at parties/with friends | Yes | Not really |
| Improves insulin sensitivity | Yes | Yes |
| Easy to start | Challenging (keto flu, etc.) | Simple, flexible |
| Raises stress hormones | Sometimes, especially long-term | Mostly if overdone |
| Works with busy schedules | Not always | Yes, super adaptable |
How Do They Impact Real Life and Hormones—Especially After 40?
Keto After 40: The Good, The Bad, The Hangry
Hormones shift in your 40s and beyond. Estrogen and progesterone drop. Insulin creeps up. Cortisol (that sneaky stress hormone) can spike.
Keto sometimes helps at first—but sticking with ultra-low carbs long term can leave you:
- Worn out
- Sleepless
- Chasing normal hunger cues
- Plateauing after a few months
- Fixating on what not to eat
The body resists ongoing carb restrictions, especially when stress and hormone changes join the party.
Intermittent Fasting After 40: Hormone High-Five
Fasting gives your body space to fine-tune hormones—naturally. Benefits can include:
- Lower insulin, which helps beat stubborn belly fat
- More growth hormone, which supports muscle and metabolism
- Less inflammation
- Smarter hunger and fullness signals
- Better cortisol control (if you’re not extreme about it)
Plus, it fits into packed schedules. Forget meal-prep marathons and a calculator at dinner—just follow your fasting plan, like Eat Stop Eat, and enjoy more food freedom.
Curious about even more perks? Check out these fasting benefits for women in their 40s.
Real Women, Real Results
Susan, 48: “Keto got me to a 15-pound loss, then… stuck! Intermittent fasting helped me lose 10 more—without changing what I ate.”
Rachel, 52: “Keto left me exhausted and crabby. Fasting gave me structure, energy, and results—without drama.”
Monica, 45: “Counting carbs just isn’t realistic anymore. Eat Stop Eat let me fast once or twice a week and feel in control.”
You’re definitely not alone. For lots of women after 40, simplicity and hormonal support rock way harder than endless restriction.
Why Fasting vs Keto Often Favors Fasting
Both keto and intermittent fasting work for weight loss. But for women over 40, fasting usually wins the gold. Here’s why:
1. Less Food Policing
No need to quit sweet potatoes or deny yourself the fruit bowl. With fasting, you just eat inside your chosen window.
2. Fits Naturally with Hormones
Instead of squashing your hormones with strict dieting, intermittent fasting rides the natural fat-burning and repair cycles.
3. You’ll Actually Stick to It
Keto burnout is real and common. Fasting brings you the benefits—without turning your meals into a science project.
4. Works With Real Life
Work deadlines, family, everything else—fasting is made for busy lives. Eat Stop Eat only needs 1 or 2 fasts per week.
5. Metabolic Flexibility Rules
Your body learns to swap between food and fat for energy, no extremes needed. Freedom, baby!
For those who want more details on 24-hour fasts, read this 24 Hour Fasting Guide.
If you still need answers to questions then check out our FREE Tool
Try the Fasting Plan That Gets Results: Eat Stop Eat
Want to turn up your fat burn—without daily deprivation and endless food math? The Eat Stop Eat method, created by nutrition guru Brad Pilon, is flexible and backed by research.
Thousands of women over 40 have used it to lose weight, boost energy, and feel awesome.
How it works:
- Fast for 24 hours once or twice a week
- Eat your regular meals the rest of the time
- Zero carb-cutting, macro-counting, or daily fasting stress
- Burn fat while staying kind to your hormones
The Final Word
You’re not stuck choosing between feeling wiped out on keto or giving up on weight loss.
For many women over 40, intermittent fasting—especially options like Eat Stop Eat—offers an easier, more flexible way to drop pounds, reboot energy, and ditch food obsession.
Start slowly, keep it simple, and follow a method that works for your body, your hormones, and your life.
