The Keto diet has gained popularity in recent years and has become a popular nutrition program for people of all ages. That said, this dietary road map could give more beneficial health benefits for people following Keto, over 50 years of age.
An overview of the Keto diet
Scientifically classifying ketogenic diets, this nutritional plan emphasizes a decrease in carbohydrate-rich foods and an increase in fat. Carbohydrate depletion keeps the bodies of dieters involved in the biological and metabolic process known as ketosis.
After ketosis, according to medical researchers, the body becomes very good at burning fat and converting substances into energy. During this process, the body metabolizes fat into chemical compounds as ketones, which provide significant energy sources.
Intermittent fasting accelerates ketosis by restricting carbs. This causes your body to reach the next source of energy i.e ketones, found in stored fat. The body burns fats into energy, in absence of glucose.
There are different types of ketogenic diets that include:
Those who participate in this version gradually add a small number of carbohydrates to their diet.
Adherence to this diet circularly consumes carbohydrates like after every few days or a few weeks.
Observers of high-protein diets consume a lot of protein as part of their diet plans.
Typically, this conventional version of dietary foods has significantly reduced carbohydrates, as well as protein-rich foods and bulk fat products.
In most cases, the average dieter or newcomer to their diet eats Standard or High-protein versions. Professional athletes or people with specific dietary needs, often choose Cyclical and Targeted variations.
Recommended foods for keto diet over 50
Keto followers must eat foods such as meat, fatty fish, dairy products such as cheese, milk, butter and cream, eggs, condiments such as salt, pepper, and many other spices, various necessities, and seeds and oils like olive and coconut. On the other hand, certain foods should be avoided or strictly restricted. The ingredients include beans and legumes, lots of fruit, foods that are high in sugar, alcohol, and whole-grain products.
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Health Benefits of Keto Diet after 50
Keto followers over 50 years of age enjoy many health benefits, shown below:
Increased Natural and Mental Energy
As humans grow older, energy levels may decline for a variety of biological and environmental reasons. Followers of Keto diets often feel strength and power. One of the reasons why this happens is because the body burns a lot of fat, which is also synthesized into energy. In addition, the ketone system synthesis tends to increase brain power and promote cognitive functions such as concentration and memory.
Sleeplessness is common as people get older. Keto dieters often gain a lot from exercise programs and get tired easily. The aforementioned event can enhance long and fruitful periods of rest.
Older people often experience slower body movements than they did when they were younger. Long-term keto dieters experience greater control of blood sugar, which can also increase their levels of weight loss.
A fast and efficient fat metabolism helps the body eliminate excess body fat, which can enhance weight loss. In addition, fans also believe they have a reduced appetite, which can lead to reduced caloric intake.
Maintaining weight is especially important as people get older. They may need fewer calories every day compared to when they lived in their 20s or even 30s. However, it is still important to get nutritious rich food from these diets for the older adult.
Losing muscles and strength are common signs in older ages, a high-protein ketogenic diet can be a remedy to this problem also.
Prevention of SpecificDiseases
Keto dieters over the age of 50 can reduce their risk of developing certain diseases. Diseases like diabetes, mental disorders such as Alzheimer’s, various heart diseases, various types of cancer, Parkinson’s Disease, Non-Alcoholic Fatty Liver Disease (NAFLD), and paralysis are their examples.
According to some, Aging is the most important risk factor for human diseases or illnesses. So reducing aging is a logical step toward reducing the risk factors for disease.
The good news from the technical description of the above-mentioned ketosis process shows an increase in youthful energy as a result. Due to the use of fat as a source of fuel, the body goes through a process where it misinterprets suppressed mTOR signal and lacks glucose evidently. This reflects in the slowing of the aging process.
In general, over the years, many studies have suggested that calorie restriction can help reduce aging and prolong life. With a ketogenic diet, it is possible, without reducing the calories involved in the fight against aging. The fasting method used in the keto diet can also affect the aging of the arteries.
Intermittent fasting or Keto diet produces BHB or Beta-Hydroxybutyrate which causes anti-aging effects.
Need to know before you start
In fact, as reported in the US National Library of Medicine National Institutes of Health’s article “Effects of Ketogenic Diet on Cardiovascular Risk Factors” May 2017; ketogenic diets, which are very low in carbohydrates and often high in fat and/or protein are used effectively in weight loss during the treatment of obesity and heart disease. However, an important note in this article was “The effects of such diets on cardiovascular risk factors are contradictory” and “Furthermore, these diets are not completely safe and may be associated with certain adverse events.”
Safe to say, more is needed than researching the Keto diet’s, benefits, positive effects, and side effects especially for older adults. The person should directly consult with his or her doctor about any concerns. Because remember, you are doing everything for your health, and it is your wealth.