Keto Diet After 50

Keto Diet After 50 The keto diet (also known as the ketogenic diet) asks you to make major changes to your daily eating habits. This high-fat, low-protein program drastically restricts carbohydrates, including bread, cereals, grains, and even many fruits and vegetables.

Why Is Weight Loss After 50 So Hard?

As you age, The body undergoes several changes. At 50, you are no longer young; you have undergone muscle degeneration. You are no longer that energetic youth with so much energy.

Fat Infiltration After the age of 50, the process of fat infiltrating your muscles accelerates. Fat infiltration also increases with inactivity. The effect of this is you may feel easily fatigued.

However, research shows that resistance training can mitigate this as it increases lean muscle mass and may improve muscle composition

Introducing a New Approach To The Ketogenic Diet For Men And Women Over The Age of 50

Health Issues for Women Over 50 Most women enter perimenopause (the period before menopause) in their late 40s to early 50s.[*] During this time, women may experience symptoms like hot flashes, night sweats, low libido, mood swings, irregular periods, insomnia, and weight gain.[*] When the menstrual cycle has ceased for a full 12 months, that marks menopause. On average, it usually happens around age 51.[*] As a woman transitions to menopause, her pattern of weight distribution often changes.

Instead of storing fat predominantly in her thighs and buttocks, she may start storing fat around her abdomen. This shift is driven, researchers believe, by falling levels of the female sex hormone: estrogen.[*] But the changes that occur aren’t just related to body composition. Due to estrogen deficiency, menopausal and postmenopausal women also have increased risks of cardiovascular disease and osteoporosis.[*] Along with menopause, women over 50 must also contend with the natural aging process. As humans pushing into our later decades, we may experience: o

Accelerated muscle loss (sarcopenia)[*]

o

More chronic inflammation[*]

o

Higher rates of every chronic disease: heart disease, cancer, Alzheimer’s, etc.

o

Declines in athletic performance[*]

o

More trouble regulating blood sugar[*]

o

Reductions in deep, restorative sleep[*]

o

A broader perspective on life and love

o

The benefits of an AARP membership Let’s be clear. A Ketogenic diet isn’t going to prevent menopause or aging. But there are a few mechanisms by which it may help.

Introducing a New Approach To The Ketogenic Diet For Men And Women Over The Age of 50

Foods You Can Eat on the Keto Diet When you're on the keto diet, you’ll eat a high-fat, moderate-protein, low-carb diet. If you do this carefully and consistently for 2-3 weeks, your body will enter into a state of ketosis.

The keto diet uses a ratio of macronutrients (fat, protein, and carbs). Typical ratios used are 4:1 or 3:1, meaning your diet will be made up of 4 or 3 grams of fat for every 1 gram of protein and carbohydrate combined. This equals about 70% to 80% fat and 20% to 30% protein plus carbohydrate. For a typical 2000-calorie diet, this amounts to roughly 165 grams fat, 75 grams protein, and 40 grams carbohydrate.

Ketogenic diet meal plan Switching to a ketogenic diet may seem overwhelming, but it doesn’t have to be difficult.

Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks.

In order to reach and remain in a state of ketosis, carbs must be restricted. While certain people might only achieve ketosis by eating 20 grams of carbs per day, others may be successful with a higher carb intake.

Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis.

This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet.

Introducing a New Approach To The Ketogenic Diet For Men And Women Over The Age of 50