Keto Could Lead To Nutrient Deficiency
Some keto meal plans discourage the consumption of fruits and vegetables, and that could have devastating effects on the health of the senior. Keto or not, you need to eat plenty of vitamins naturally derived from fruits and vegetables. They guard against diseases and help a person to live longer.
A vitamin-rich diet minimizes the risk of heart diseases and high blood pressure. It strengthens your immunity against some types of cancers and digestive disorders.
Keto-friendly fruits and vegetables for seniors include cauliflower, avocado, bananas, cabbage, spinach, green beans, and others.
Health experts recommend using supplements such as potassium, calcium, and vitamins B, C, E, and D.
This Is How The Keto Diet Affects Aging Science Says
The keto diet may help you lose weight, however, it turns out that there may be another reason to hop onto the food-related trend. When Medical News Today recently took a look at various diets and broke down how effective they are when it comes to fighting aging, they found that the keto diet may have some intriguing and promising benefits when it comes to keeping you healthier for longer.
Pointing to two studies from 2017, Medical News Today noted that both “reported that a low carbohydrate, low protein ketogenic diet increased the average lifespan of mice and improved the animals’ health in old age.”6254a4d1642c605c54bf1cab17d50f1e
The first study, which was published in theCell Metabolism journal, found “that long-term exposure to a ketogenic diet, fed every other week starting in middle age, reduces midlife mortality and preserves memory in aging mice.” In the second study, which also appeared in Cell Metabolism, researchers found that the keto diet not only “extends longevity,” but also preserves “otor function, memory, and muscle mass” in the animals.
Obviously, that’s great for mice, but what about us? The researchers claim “that the animal findings are ‘highly suggestive’ that ketones could have anti-aging properties,” according to Medical News Today.
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If you’re interested in giving keto a try, be sure to read The 20 Best Foods For The Keto Diet.
Keto After : A Doctors Advice For Losing Weight With The Keto Diet
If youâre over 60 and are trying to lose weight, you may have heard of the ketogenic diet, or keto diet for short.
Over the last couple years, the keto diet has soared in popularity and is now one of the most talked-about diet trends. Netflix even released a documentary about it called The Magic Pill .
Reviewers of the diet seem to be split down the middle. Proponents of the keto diet say that it boosts weight loss, reduces their appetite, and even increases a sense of mental clarity. Then there are the skepticists â mainly doctors and researchers â who arenât so sure.
An that thereâs not very much evidence supporting that this type of eating is effective or safe over the long-term. In addition, eating a low-carb diet can cause headaches, constipation, bad breath, and more.
In 2016, Dr. Jocelyn Tan, MD, FACP, a professor, oncologist, and medical researcher started the second safety trial in the United States focused on the keto diet. In her trial of cancer patients, she temporarily stopped all radiation and chemotherapy and instead used a keto diet for treatment.
The goal of the study was mainly to see if advanced cancer patients can easily do the diet without developing any serious side effects. At the time of this trial, there wasnât much out there about the ketogenic diet.
A slew of ketogenic products available on Amazon
So, what is the keto diet? And is the keto diet safe, particularly for seniors over 60 who want to lose weight for good?
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What Should You Eat While Doing The Keto Diet
When you cut out a major macronutrient like carbohydrates, some wonderâ¦ well, what should I eat?
The key, says Dr. Tan, is eating foods that are low in carbs yet high in nutrition. That includes foods like meat, poultry, fish, eggs, and cheese.
The key, says Dr. Tan, is eating foods that are low in carbs yet high in nutrition. That includes foods like meat, poultry, fish, eggs, and cheese.
And of course, fat! Butter, ghee, coconut oil, and mayo are all good choices.
Dr. Tan has learned some tricks along the way to help make keto dieting easier, including snacks like celery sticks with creamed butter or hard-boiled eggs.
âYouâll probably want to learn to like pork rinds if you donât already,â laughs Dr. Tan. Pork rinds are high in fat and protein and have no carbs. Itâs a tried-and-true keto snack. âNon-pork eaters can learn to make similarly-made beef rinds or chicken crisps. I saw that on YouTube,â she continues.
Other hacks include using riced cauliflower or broccoli instead of rice or replacing regular flour with almond or coconut flour. Another fun idea is to make cheese chips, which is baked cheese that becomes crunchy. âIt makes for a great low-carb snack, and itâs perfect for non-meat eaters,â says Dr. Tan.
An example of cauliflower rice, a great alternative to regular rice when doing the keto diet
Finally, you can spiralize zucchini into noodles instead of eating regular pasta, which is made with flour and contains carbs.
Pros Of A Keto Or Low
Considering all of the factors working against them, many women turn to low-carb and keto diets during perimenopause and menopause to help them avoid the inevitable weight gain or lose the extra pounds theyve already put on.
Here are some reasons why a keto or similar diet may work for you during this time.
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Best Weight Loss Workouts For Women
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What Other Things Can Older Women Do During Keto Diet
- Reduce Stress
Stress triggers the release of cortisol, which may increase cravings and cause the body to pile up abdominal fats. This is because too much stress tends to cause emotional eating which is inimical to weight loss. So, make a conscious effort to alleviate the stress in your day-to-day activities.
You can try stress alleviation techniques such as yoga, relaxing walks, meditation, or other pleasant hobbies. You can also try a week of slow and cautious eating when you give attention to hunger cues, taste, and textures.
- Get Plenty of Sleep
Getting enough is also an important factor for losing weight and the overall health of older women. Less sleep can cause a spike in the secretion of cortisol otherwise known as a stress hormone. It plays a significant role in the increase in abdominal fat.
Try these tips to boost your sleep:
- Try Intermittent Fasting
As your body becomes fat-adapted due to the keto diet recipe, you may notice a decline in your hunger rate. At this point, you stay without eating for longer periods.
Some people on the keto diet tend to stop eating breakfast because they dont feel hungry in the morning. The principal rule of the keto diet is to eat only when youre hungry so you can try intermittent fasting when youre not hungry.
- Do Some Weight Training
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Low Tolerance For Physical Activity
Before your body learns to use fat for fuel, a low-carb meal plan makes you feel tired most of the time. At this time, it would be hard to engage in physical exercises. Lack of physical activity among the elderly speeds up aging and heightens their risk of cardiovascular disease.
For a smooth transition into keto, it is recommended to stick to lower-intensity workouts. Stretching exercises need to be part of your routine, and during the keto flu, stretching alone may be enough. As you get into ketosis, consider some light swimming, biking, and jogging. As the days progress, you may be able to get back to weight lifting and push-ups.
Keto Meal Plan Ideas For Women And Men Above 60
In the keto diet, most of your calories are obtained from fats and a few from proteins. This means that a keto meal plan will be highly composed of various protein and fat food sources. As mentioned earlier, the keto diet is a low-carb diet. Going forward, you will notice that this meal plan contains only a few carbohydrate food sources. Let us evaluate some great keto meal ideas for both men and women above 60 years!
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How To Continuously Break Through New Levels Of Fat Loss Quickly And Effortlessly
Everyone hits a weight loss plateau at some point in their weight loss journey. This can feel disheartening, and its easy to go back to your previous routine.
The surprising outcome of aging is that your old routines do not work anymore. You need to build new ones that celebrate the new stage of your life.
Quitting is never the best strategy. The trick is to acknowledge the situation and try new routines.
To increase your fat loss momentum and overcome a weight loss plateau, you have to build healthier habits strategically.
nutritionist Christine Ellis
Before giving up on the ketogenic diet, ask yourself if youve done everything in your power to achieve results.
This may include improving your sleep quality, adding more cardio into your daily routine, or drinking more water.
Get Plenty Of Quality Sleep
During menopause that takes place between 40 and 50, it is common to experience sleep disturbances . Poor sleep has been associated with positive energy balance which could cause weight gain over time . So in the case you have reached a plateau, check whether you are getting quality sleep.
Getting an inadequate amount of sleep may also increase the release of the primary stress hormone called cortisol linked to abdominal fat . To get better sleep, try going to bed at the same time every day. Also, sleep in a dark room and avoid drinking alcohol or eating right before bed.
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Keto For Women Over : 10 Ways To Make This Diet Work For You
Losing weight is usually a frustrating process that demands a lot of patience and requires extraordinary effort. For women over 50, it is even tougher. As you get to 50 and over, losing weight becomes more challenging because of your slowing metabolism.
This doesnt mean that weight loss after 50 is entirely impossible. There are many great ways to lose weight at this age, but what is the best diet for women over 50? We explore keto for women over 50 and how to use it effectively for weight loss.
Is The Keto Diet Effective For Women
The ketogenic diet shows promise when used therapeutically to improve certain factors of health.
Studies have shown that it can be used as a way to reduce body fat and improve blood sugar, and even as a complementary treatment for certain cancers .
Although much of the research focuses on how well the keto diet works in men, a decent number of studies have included women or focused exclusively on the effects of the keto diet on women.
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What To Eat On A Low
To keep carbs low, you’ll be eating mostly carb-free proteins such as beef, pork, chicken, turkey, eggs and seafood. Cheese is also rich in protein, but most types have about one gram of carbohydrates per ounce.
However, fiber is important for women in their 40s, as it keeps blood sugar levels from spiking too rapidly, according to the University of California San Franchisco Medical Center. A low-carb diet makes it difficult for you to get the recommended 25 grams a day, which is why it’s necessary to include plenty of non-starchy veggies on your plan.
This includes alfalfa sprouts, asparagus, spinach, bok choy, kale, broccoli, cauliflower, mushrooms, cucumbers, lettuce and onions. These veggies each have five grams of net carbs or less per serving, according to Yale Medicine. Since they don’t spike your blood sugar, they’re not included in the “net carb” count, which refers to the carb content in foods after you subtract the fiber.
Fruits are also high in fiber, but many are also too high in carbs to fit a low-carb plan. However, pumpkin, olives and avocados each have less than five grams of net carbs per serving.
Soy foods, including tempeh, tofu and edamame, are also low in net carbs, with three to six grams per serving, and as a source of protein, serve as a meat alternative. While some soy foods are packed with fiber, vitamins and minerals, stay away from soy isoflavone supplements and foods containing soy protein isolate, according to Harvard Health Publishing.
The Ketogenic Diet Lifestyle For Women Over : Keto Diet Cookbook For Beginners 550 Recipes
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Where It All Started
Though new to some people, the keto diet has been around for a long time. A really long time. In fact, keto is a form of fasting, which is something that has been used as a method to treat epilepsy since 500 B.C. It wasnt until diets became a thing in the 1970s that people started considering changing the way they ate simply to help them lose weight.
Over the next 30 years, the keto diet was in existence but wasnt always called that and wasnt very popular. Then, BAM. A study published in Science in 2013 about the keto diet coupled with a video created by Tim Ferriss, famous author of The 4-Hour Work Week, shot this diet into a surge of popularity.
Next thing you know, its one of the highest Googled words. Chances are good youve heard a success story or two about someone adopting the keto diet, but the question remains: will it work for you?
Older Adults’ Unique Nutrition Needs
Simple adjustments can go a long way toward building a healthier eating pattern. Follow these tips to get the most out of foods and beverages while meeting your nutrient needs and reducing the risk of disease:
- Enjoy a variety of foods from each food group to help reduce the risk of developing diseases such as high blood pressure, diabetes, and heart disease. Choose foods with little to no added sugar, saturated fats, and sodium.
- To get enough protein throughout the day and maintain muscle, try adding seafood, dairy, or fortified soy products along with beans, peas, and lentils to your meals. Learn more about protein and other important nutrients.
- Add sliced or chopped fruits and vegetables to meals and snacks. Look for pre-cut varieties if slicing and chopping are a challenge for you.
- Try foods fortified with vitamin B12, such as some cereals, or talk to your doctor about taking a B12 supplement. Learn more about key vitamins and minerals.
- Reduce sodium intake by seasoning foods with herbs and citrus such as lemon juice.
- Drink plenty of water throughout the day to help stay hydrated and aid in the digestion of food and absorption of nutrients. Avoid sugary drinks.
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