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How To Get To Ketosis
Wondering how you know once youve reached nutritional ketosis? There are some tell-tale signs. You can use an inexpensive blood test for BHB, one of the ketone bodies. Levels between 0.5 and 3 mmol/L mean that your body is in ketosis. Breathalyzer tests can also test for ketone bodies on your breath. You may notice that your breath gets worse and is sweet or fruity when youre in ketosis.
The exact number of carbohydrates you can eat per day depends on your age, sex, weight, height, and other metabolic factors. Many people start the keto diet by restricting carbs to no more than 35 grams per day. It typically takes one to four weeks to enter ketosis.
The other major part of the keto diet is increasing your fat consumption. The keto diet asks you to aim for 65 to 80% of calories from fat. Many of us have been conditioned to think that fat is bad. However, there are several different kinds of fat. Polyunsaturated and monounsaturated fats actually improve heart health, while trans fats are bad for your heart. It can be a major lifestyle adjustment to eat that much fat. Fatty meats, fatty fish, full-fat dairy products, butter, cheese and other fat-rich foods are good places to start. The good news is that eating fat makes you feel full more quickly. That prevents you from snacking unnecessarily or binging on carbohydrates. Following the optimal ratio of fat and carbohydrates can help with losing weight after 50.
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.
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A Simple Ketogenic Shopping List
A well-rounded ketogenic diet should include lots of fresh produce, healthy fats, and proteins.
Choosing a mixture of both fresh and frozen produce will ensure that you have a supply of keto-friendly vegetables and fruits to add to recipes.
The following is a simple ketogenic shopping list that can guide you when perusing the grocery aisles:
- Meat and poultry: beef, chicken, turkey, and pork
- Fish: fatty fish like salmon, sardines, mackerel, canned tuna, and herring
- Shellfish: oysters, shrimp, and scallops
- Eggs: organic or conventional
- Full fat dairy: unsweetened yogurt, butter, heavy cream, and sour cream
- Oils: olive, sesame, and avocado oils
- Avocados: a mixture of ripe and unripe avocados
- Cheese: Brie, cream cheese, cheddar, and goat cheese
- Frozen or fresh berries: blueberries, raspberries, and blackberries
- Nuts: macadamia nuts, almonds, pecans, and pistachios
- Seeds: pumpkin seeds, sunflower seeds, and chia seeds
- Nut butters: almond butter, sunflower butter, and peanut butter
- Fresh or frozen low carb vegetables: mushrooms, cauliflower, broccoli, greens, peppers, onions, and tomatoes
- Condiments: sea salt, pepper, salsa, herbs, garlic, vinegar, mustard, olives, and spices
Its always worthwhile to plan your meals ahead of time and fill your cart with the ingredients needed for a few days worth of healthy dishes.
Plus, sticking to a shopping list can help you avoid foods that dont fit within your nutrition plan.
Should You Try The Ketogenic Diet
Here are some of the reasons why you should. As you age, this is what happens:
- Your metabolism starts to slow down, causing weight gain.
- Sleep quality and energy levels decrease.
- Skin becomes less elastic.
- The mind becomes slower, and memory grows weaker.
- You develop digestive issues and back problems.
- Muscle loss starts.
- Sex drive decreases .
A proper ketogenic diet can slow down these processes and help you enjoy radically better health.
But theres a catch: If you try to start following a keto diet on your own using recipes you find online, you may get in trouble. Its tough to prepare a meal plan that covers all your nutritional needs.
Lets explore what can happen if you try to start following the keto diet without help. Keep reading to learn more about 4 grave but alarmingly common mistakes people make.
Recommended Reading: How Quickly Lose Weight On Keto
Keto Improves Cognitive Function
One of the most significant drawbacks of old age is cognitive decline. A study published on NCBI shows that as we age, the brain shrinks in volume. The gradual reduction in the size of the prefrontal cortex means reduced cognitive abilities and even poor memory. Just how does the keto diet help to strengthen cognitive stamina in seniors?
Many researchers concur that the ketones produced during ketosis have neuroprotective functions. They strengthen the nerves and brain cells. The Scientific American also reports that a ketogenic diet supplies the brain with the needed high energy for memory and learning.
Ketones are supposedly more fuel-efficient than glucose. The increased energy reserve in the brain empowers your neurons to prevent stressors that may lead to cognitive decline. A healthy diet similarly reduces oxidative damage, which in most cases speeds up aging and neurodegeneration.
A study published in NCBI measured the cognitive benefits of the ketogenic diet among 23 older adults. The results showed that after six weeks, participants on a keto diet performed better in verbal memory tests compared to the control group.
Ketosis & Intermittent Fasting
Keto diets usually blend two approaches: intermittent fasting and a low-carb/carb-free diet.
Intermittent fasting aims to mimic a sort of temporary famine, where you limit your food intake for a number of hours each day and only eat at specific times.
While these actions may lead to weight loss, they arent always a healthy option for seniors and may negatively impact your well-being. Lets consider some situations that would make keto an inappropriate diet and others that may benefit from it.
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Increased Amounts Of Energy
While there is a lot of brain fog and low initial energy that comes with the keto diet, usually due to symptoms brought on by the keto flu, once most people break past that first barrier, they can achieve some pretty great heightened focus and natural energy.
When your body relies on burning ketones instead of glucose, its less prone to spikes and dips in blood sugar, which can help stabilize your energy levels throughout the day.
Ketones have additionally been proven to be a powerful fuel source for your brain. Some medical studies have determined that they can even be used to help treat certain brain injuries and memory loss.
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Increased Likelihood Of Weight Loss
We all know that weight loss gets more challenging as you get older, and at the same time it becomes important in order to promote longevity and reduce the chances of developing weight related health issues.
One of the main reasons people take to the keto diet is because of its purported weight loss capabilities.
When your body enters a state of ketosis, it is effectively able to use fat for fuel, including your own body fat. That means that itll be able to burn off fat a lot more quickly than a standard low calorie restrictive diet.
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Are Keto Diets Safe For Seniors In Queens
The keto or ketogenic diet isnt new. According to the AARP, keto diets have actually been around for a century. The first low-carb diet originated in 1862. Then, an overweight undertaker William Banting was prescribed the diet by an ENT surgeon named Dr. William Harvey. The Harvey-Banting Diet, as it came to be known, was quite strict. Banting could have no starches, sugar, potatoes, or even beer.
The diet worked so well that Banting later published what historians say is the first diet book on the planet: Letter on Corpulence. In 1992, the low-carb diet made an appearance again, this time in the form of Dr. Atkins New Diet Revolution. Ketogenic diets DO WORK, and for some seniors, they are a sensible approach to weight loss.
However, they arent right for everyone. Seniors, in particular, may have special dietary needs to consider.
Today, well explain how keto diets work and whether they may be a good option for you and your loved ones. Always remember: before making any dietary changes, talk to your physician first.
Ketogenic Diet Meal Plan
Switching to a ketogenic diet may seem overwhelming, but it doesnt 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.
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Can Keto Cause Bladder Problems
You may urinate more than normal. Masson also said that your kidneys pump out more fluid and electrolytes when your body is in ketosis. This may affect your bladder and cause you to urinate more often, she said.
What is a good low carb diet for seniors? Low-carb diets emphasize a menu rich in healthy fats, lean protein, and foods that are high in fiber and rich in antioxidants and other essential nutrients. Avoid refined carbohydrates and foods with a high glycemic load potatoes, white bread and short-grain rice.
How many carbs should a 75 year old woman eat?
Its recommended that older adults get at least 130 grams of carbohydrates per day.
Is keto and low carb the same? The main difference between these diets is carbohydrate intake. On a low carb diet, you typically eat 50150 grams of carbs per day, but on the keto diet, daily carb intake is restricted to fewer than 50 grams. Another main difference is protein intake.
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Keto May Be Appropriate For Seniors With Diabetes And Some Cancers
Again, talk to your physician before making any dietary changes. Recent research seems to prove that a keto diet may be beneficial for managing diabetes as well as some seizure-related diseases. Despite its benefits, diabetes patients should only adopt keto diets under the guidance of a physician. Heres why: youll need expert help in managing glucose levels to prevent hypoglycemic episodes.
Cancer patients may benefit from keto, as well:
- Some types of cancer cells cant metabolize ketones.
- Studies on animals have shown that severe restrictions on carbohydrates can slow or halt the growth of some tumors.
- New studies further suggest that a keto-style diet may be a useful complement to radiation and chemotherapy.
- However, more research needs to be done, and we still have much to learn about the effects of keto on cancer.
Ultimately, adjusting your diet for weight loss purposes should always be something you discuss with your physician. Be sure to consider your health and family history, as well as any medications you take. Some prescriptions like Warfarin for blood clots work best with a diet thats low in Vitamin K, which is found in cheese, prunes, kiwis, avocados, and many cruciferous vegetables.