The keto diet has gained popularity in recent years and has become a nutrition plan preferred by individuals of all ages. That said, this dietary roadmap may provide especially important health benefits to individuals over the age of 50.
keto diet overview
Scientifically classified as the ketogenic diet, this nutrition plan emphasizes low consumption of carbohydrate-rich foods and increased fat intake. The reduced carbohydrate intake is said to ultimately place the participating dieters’ bodies in a biological and metabolic process known as ketosis.
Once ketosis is established, medical researchers believe that the body becomes especially efficient at burning fat and turning said substances into energy. In addition, during this process, the body is thought to metabolize fat into chemicals classified as ketones, which are also said to provide an important energy source.
[An accelerator of this is an intermittent fasting method where the restricting of carbs causes your body to access the next available energy source or ketones that are derived from stored fat. In this absence of glucose, fat is now burned by the body for energy.]
There are several other typical ketogenic diets, including:
Targeted (TKD)
In this version, participants gradually add small amounts of carbohydrates to their diets.
Cyclic (CKD)
Followers of this diet plan consume carbohydrates on a cyclical basis, like every few days or weeks.
High Protein
High-protein diet observers tend to consume high amounts of protein as part of their diet plans.
Standard(SKD)
Typically, this most common variant of dietary intake included high amounts (in some cases, as much) of protein-rich foods and fat products as well as concentrations of carbohydrates (perhaps as low as five percent of all dietary consumption). reduced significantly. 75 percent of all dietary requirements).
In most cases, the average dieter or someone who is new to the keto diet partakes in the standard or high-protein versions. Cyclic and targeted variations are commonly performed by professional athletes or individuals with very specific dietary needs.
recommended foods
Keto dieters are encouraged to consume foods like meat, fatty fish, dairy products like cheese, milk, butter and cream, eggs, produce products with low carbohydrate concentration, spices like salt, pepper and a host of other spices, various needs and seeds and oils such as olive and coconut. On the other hand, certain foods should be avoided or strictly limited. The said items include beans and legumes, many fruits, foods with high sugar content, alcohol and grain products.
Keto Diet Benefits for Individuals Over 50
Adherents of the keto diet, especially those aged 50 and older, are said to enjoy a number of potential health benefits, including:
increased physical and mental energy
As people get older, energy levels can decline for a variety of biological and environmental reasons. Followers of the keto diet often notice an increase in strength and vitality. One reason the phenomenon occurs is because the body is burning excess fat, which in turn gets synthesized into energy. In addition, systemic synthesis of ketones has a tendency to increase brain power and stimulate cognitive functions such as attention and memory.
sleep better
Individuals sleep less as they age. Keto dieters often overextend themselves from exercise programs and tire easily. Said event may precipitate a longer and more productive period of rest.
metabolism
Aging individuals often experience a slower metabolism than in their younger days. Long-term keto dieters experience greater regulation of blood sugar, which can increase their metabolic rate.
weight loss
A faster and more efficient metabolism of fat helps the body eliminate accumulated body fat, which can accelerate the shedding of extra pounds. Additionally, followers are also believed to experience less hunger, which can lead to lower calorie intake.
Keeping weight off is especially important as adults age when they may need fewer calories daily than they did in their 20s or 30s. Yet it is still important for older adults to get nutrient-rich foods from this diet.
Because it is common in older adults to lose muscle mass and strength, a high-protein specific ketogenic diet may be recommended by a nutritionist.
protection against specific diseases
Keto dieters over the age of 50 may reduce their risk of developing diseases such as diabetes, psychiatric disorders such as Alzheimer’s, various cardiovascular disorders, various types of cancer, Parkinson’s disease, non-alcoholic fatty liver disease (NAFLD) and multiple sclerosis. Are.
Ageing
Aging is considered by some to be the single most important risk factor for human diseases or illness. Therefore reducing aging is the logical step in reducing these risk factors for disease.
The good news from the technical description of the ketosis process presented earlier is that as a result of the increased energy of youth and the use of fat as a fuel source, the body can go through a process where it misinterprets signals. So that the mTOR signal is suppressed and glucose deprivation is evident, it has been suggested that aging may be slowed down.
Generally over the years, many studies have noted that calorie restriction can help slow down aging and even increase lifespan. It is possible with the ketogenic diet, to have an anti-aging effect without reducing calories. The intermittent fasting method used with the keto diet may also have an effect on vascular aging.
When a person does intermittent fasting or when on a keto diet, BHB or beta-hydroxybutyrate is produced, which is believed to produce anti-aging effects.
To be fair, as reported in the May 2017 US National Library of Medicine National Institutes of Health article “Effects of the Ketogenic Diet on Cardiovascular Risk Factors”; Ketogenic diets, which are very low in carbohydrates and usually high in fat and/or protein, have been used effectively in weight loss during the treatment of obesity and cardiovascular diseases. However, a key takeaway in the article was that “results regarding the effects of such diets on cardiovascular risk factors are controversial” and “in addition, these diets are not completely safe and may be associated with some adverse events.” Can.”
Safe to say, the benefits, positive effects, and benefits of this diet, especially in aging adults, require more research than can be done by the Internet and magazines alone. He or she should specifically consult with his or her medical professional regarding specific concerns.
