The Advantages of a Ketogenic Diet for Seniors

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Health

For seniors, it’s only reasonable to be more conscious of what you eat, considering that it has a greater impact on your body than it did in your youthful days. Many nutrition and fitness experts have created a variety of diet plans to assist seniors in having a healthy and fulfilling life. The ketogenic diet is one of the diet plans that has proved helpful for seniors.

Even though it was previously used to prevent seizures, fitness experts now recommend it as being among the best diets for those looking to live a healthy lifestyle.

However, is the ketogenic diet all that it’s cracked up to be? Perhaps you’ve never heard of a ketogenic diet. This article will teach you all you need to learn about the ketogenic diet, along with its advantages for seniors.

What Exactly Is a Ketogenic Diet?

The ketogenic diet includes a variety of meals with low-carbohydrate. Let’s take a look at a simplified analogy to see what that means. A typical Western diet contains between 225 and 325 grams of carbohydrates per day.

On the other hand, a ketogenic diet would recommend that your carbohydrate intake per day be no more than 10 percent of your total calorie intake. That works out to about 50 grams per day. Because of the low allowable carb intake, you must avoid foods high in carbohydrate content, like pasta, rice, whole grains, and any other meal that falls in this bracket.

How to Trigger ketosis?

The majority of proponents recommend one of two approaches: intermittent fasting or the ketogenic diet. Many proponents of ketosis merge the two techniques to some extent.

Intermittent fasting seeks to simulate the impact of short-term starvation by restricting one’s food intake to a routine window (roughly eight hours) or by incorporating a bunch of low-calorie days every week to compel the body into a state of ketosis. [1]

What Are the Advantages of a Ketogenic Diet for Seniors?

Given how stringent this diet seems to be, you may start to wonder if it is worth the hassle. Here are some reasons to give it a shot:

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1. It Aids in Losing Weight

Among the most fundamental principles of the ketogenic diet is your meals must contain 60 to 80 percent fat. You may be curious to know why that’s the case, given that most people believe fat is harmful. Nevertheless, not all fats are harmful. Trans-fats are unhealthy, whereas monounsaturated and polyunsaturated fats are beneficial to the body. As a result, it is the latter that you should always include in your meals.

Polyunsaturated fats are found in foods like salmon, seeds, and nuts. They are rich in omega-3 fatty acids, which aid in lowering cancer and heart disease risk. Monounsaturated fat can be obtained by eating many plant foods like almonds, avocados, and hazelnuts. Monounsaturated fats aid in the reduction of detrimental cholesterol levels in the blood. Monounsaturated fats offer the best protection from heart disease and stroke. [2]

This fat intake helps you feel satisfied quickly, allowing the body to maintain an optimal ratio of fat-carbohydrate. The latter is extremely beneficial to lose weight.

Studies have shown that people on low-carbohydrate diets lose much more weight quicker than being on a low-fat diet plan, even if the latter are vigorously calorie-restricted. This is because low-carb dietary habits remove excess water weight, reducing insulin levels and resulting in drastic weight loss for the first two weeks. [3]

2. Aids in Inflammation Prevention

Inflammation is among the most common causes of chronic pain in one’s body. It could be triggered by various factors, including other diseases like arthritis or simply fatal physical injuries. The inflammatory response is facilitated by cytokines, which are substances produced by body cells. On the other hand, a ketogenic diet decreases the levels of cytokines, which helps to prevent the enhancement of pain and discomfort.

3. Aids in the Improvement of Bone Health

Older adults experiencing bone pains are a common symptom of old age. Osteoporosis, a health condition that leads to fragile bones, is almost certainly to blame. Toxins in food that interfere with calcium absorption could be one origin of the disease. On the other hand, the ketogenic diet reduces the number of toxins present in the diet, which improves the absorption of calcium.

Whereas the diet may be restrictive and prevent you from consuming several of your delicious meals, the health benefits it provides are well worth it. If you are a senior and want to explore a healthy diet, a ketogenic diet is indeed a great place to start.

4. Control Blood Glucose Level

A ketogenic diet can lower and stabilize blood sugar levels.

Carbs are the macronutrient that has the greatest impact on blood sugar levels. Because keto diets have low carbohydrates, they remove the bigger blood sugar spikes.

Someone on insulin medication or at risk of hypoglycemia must take precautions to avoid hypoglycemia. Speak with your doctor if you need assistance with this. [4]

5. Reduction of Appetite

Another advantage of fat adaptation is that it reduces appetite.

You are probably aware that hunger is linked to sugar level variations. When your blood sugar drops, hunger strikes like a chisel. The keto diet represses this hunger stimulus by curtailing the severity of these crashes.

Aside from blood sugar, the keto diet reduces hunger by:

· lowering ghrelin, which is a hunger hormone.

· Reduction of Neuropeptide Y, which is a brain factor that stimulates appetite.

· Increasing the levels of cholecystokinin, a hormone that gives a feeling of satisfaction.

Much of Ketogenic achievement as a diet for losing weight is likely due to appetite suppression. When you’re not hungry, you’re less likely to overeat. [5]

As we have seen above, a ketogenic diet has many health benefits, especially to seniors. If you want to lose some weight, please remember that the diet will most likely necessitate a complete change in your eating habits. However, if you’re trying to get fit or have some of the health benefits it has been shown to assist with, it may be worth it.

Sources

[1] https://www.aarp.org/health/healthy-living/info-2019/ketogenic-diet-risks-benefits.html

[2] https://www.gettingoldandfit.com/keto-diet-for-seniors/

[3] https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets

[4] https://www.diabetes.co.uk/keto/keto-diet-benefits.html

[5] https://www.carbmanager.com/article/xtlthhaaacaawdn2/benefits-of-keto-beyond-weight-loss/

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