Let's face it, everything gets increasingly difficult as we age. Unfortunately, as we age our bodies start to degenerate physically, and mentally. The good news is we can slow this down with diet and exercise. From my experience, I believe the best way to slow down this process is the Ketogenic Diet or keto diet.
I will explore how the keto diet can help you in your 50s and beyond. We'll discuss its
potential to enhance cognitive function, reduce inflammation, support cardiovascular health, manage conditions like type 2 diabetes, and lose weight. Additionally, I will provide practical tips and show you how to successfully follow a keto lifestyle.
Health Benefits of the Ketogenic Diet for Individuals in Their 50s
First and foremost, the keto diet will help you lose weight. By reducing or eliminating carbohydrate intake, your body enters a state of ketosis, where it burns ketones and fat for energy. There are many success stories of people dropping hundreds of pounds. Yes, 100's of pounds. I have lost 45 pounds in 6 months myself.
Brain fog or forgetfulness is a real problem as we get older. We can slow the natural aging process of the brain with the keto diet. Several studies have investigated the cognitive effects of the ketogenic diet, with promising findings such as Improved cognitive function, enhanced memory, attention, and executive functions (working memory, mental flexibility, and self-control). Some studies show ketone bodies as the preferred fuel of the brain because of their neuroprotective effects and anti-inflammatory effects.
The keto diet is much easier on the body than the SAD (Standard American Diet which is full of carbs and sugar). When you ingest carbs, your body produces glucose leading to a rise in your blood sugar. Then, the pancreas produces insulin to store the glucose in your cells which lowers the blood sugar. Think of eating Chinese takeout. It's delicious. I used to get General Tso's with a big side of rice. Shortly after eating I'm stuffed, and two hours later I'm hungry, but this isn't hunger, this is our blood sugar crashing. Over time, this natural process could lead to insulin resistance which causes excess insulin production (hyperinsulinemia) which leads to more health problems like weight gain, type 2 diabetes, and other metabolic disorders.
By eating very little, to no carbs the keto diet stabilizes blood sugar levels, so you won't have to worry about the carb crash. It's also important to note, that to remain in ketosis it requires you to follow the macronutrient ratios. Typically, the diet consists of 70-75% fat, 20-25% protein, and only 5-10% carbohydrates. We are all human, yet individually we respond differently to certain foods so, you may have to adjust the ratio for yourself.
My Experience with The Keto Diet
If you read my about me page you know I have 36 years of getting in shape and getting out of shape. When I was younger I used to go work out, eat Doritos for supper and the scale would say I lost a pound the next day. Oh, the power of youth. It wasn't until I started getting older that I had to start worrying about the food I ate.
It was May of 2023 when my scales read 265 pounds I finally realized the Dorito diet wasn't going to work anymore. Being 6'2" I didn't notice the weight pilling on until I started feeling lethargic and hurting all the time. I'm on my feet most of the day at work and let me tell you, when you are 50 pounds overweight a 10-hour day can feel like an eternity.
I had no idea how miserable I was until I lost 45 pounds. That's the key here. Until you try it for yourself you can't experience the benefits. "Just because it worked for you doesn't mean it will work for me". I hear this all the time. While it is true that we won't all have the same experience on a keto diet, I guarantee your overall health will improve greatly.
By keeping carbohydrates below 10% of your caloric intake you will be eliminating highly processed foods (frankenfoods), which happen to make up 90% of the food in the grocery store. To make matters worse, we are told frankenfoods are part of a healthy diet. Then why are 70% of Americans obese or overweight?
There are several factors involved in the obesity epidemic but being more sedentary or lazy, as the official narrative states, isn't the driving force behind it. There is enough anecdotal evidence (information derived from personal experience or observation) to show humans do not need carbohydrates as their primary energy source. I know anecdotal evidence isn't considered proof in the scientific community but there comes a time when it should.
Getting Started with the Keto Diet - Meal Planning and Grocery Shopping
Let's put together a shopping list. When you go to the grocery store all the "real food" you need will be found on the store's perimeter. The highly processed "frankenfood" will be in the interior of the store. It's a scary place full of terrible things. You must venture into the frightening interior to get your avocado, coconut and olive oil so be careful. You have been warned.
This will be your face while in the interior isles of the store.
Along with the oils you picked up from the frightening interior you will need real butter. Thank goodness it can be found outside of the scary place. These fats will provide the energy your body needs. Now for the protein that will keep us satiated (full/satisfied). We will get our protein from sources like red meat, pork, poultry, eggs, and fatty fish. I don't eat much store-bought fish but I occasionally eat my catch during fishing season. Eating store-bought, factory-farmed fish is a touchy subject that I don't want to get into here because of all the controversy regarding what they eat and the mercury levels in them.
When it comes to carbohydrates if you choose to eat them, opt for non-starchy vegetables that are low in carbs and low on the glycemic index (a measure of how fast a food makes the blood sugar rise) but high in essential nutrients. Leafy greens, broccoli, cauliflower, and zucchini will work without compromising ketosis. What about fruit? Berries are the only fruit that don't contain high levels of carbohydrates and are low on the glycemic index. Personally, I very rarely eat fruit or vegetables and feel better doing so, but if you don't want to deprive yourself, then get some berries. Just make sure not to consume more than 10% of your calories from berries or it will throw you out of ketosis.
Keto-Friendly Foods to Include in Your Diet
Here are the most common foods to ensure you're getting the right balance of macronutrients:
Healthy Fats: Avocado oil, coconut oil, and butter.
Protein Sources: Fatty fish (salmon, mackerel), poultry (dark meat), eggs, beef, and pork.
Non-Starchy Vegetables: Leafy greens (spinach, kale, lettuce), broccoli, and cauliflower.
Full-fat dairy: Real butter, Cheese, yogurt, heavy cream.
Low-Carb Fruits: Berries (strawberries, blueberries, raspberries), avocados.
Herbs and Spices: Basil, rosemary, turmeric, cinnamon, garlic, ginger and salt.
This will be the smile on your face when you get home from the store.
It's important to understand the above list is a general guide. Some of you may respond differently to certain foods. For example, I know several people who are sensitive to eggs. This could be from allergies or a sensitivity to the proteins in eggs. Finding out what foods you can tolerate is a big part of the Keto Diet so, get used to being your own test subject.
Tips for Successfully Following the Keto Diet in Your 50s
While the ketogenic diet can offer numerous health benefits, it's important to take some precautions. Here are a few tips to ensure your success:
Consult with a healthcare professional: Before starting the keto diet, you could consult with a healthcare professional, especially if you have any underlying health conditions or are taking medication that may be affected by the diet. Be warned, your doctor may try and talk you out of the diet!
Ease into ketosis: Transitioning to a low-carb, high-fat diet can be challenging, especially if you're used to a higher carbohydrate intake. Consider gradually reducing your carbohydrate intake over a week or two to allow your body to adjust.
Stay hydrated: Drinking enough water is crucial when starting the keto diet. Aim for at least 8 glasses of water per day, and consider adding electrolytes to your water to maintain proper hydration. Eventually, you will drink when you are thirsty and won't have to follow a regimen.
Monitor your electrolytes: As your body transitions into ketosis, it can excrete more electrolytes, leading to imbalances. To prevent this, ensure you get enough sodium, potassium, and magnesium through food or supplementation.
Practice self-care: Maintaining a healthy lifestyle goes beyond just your diet. Make sure to prioritize sleep, manage stress effectively, and practice some form of relaxation.
Managing Potential Challenges and Side Effects of the Keto Diet
Like any diet, it's important to understand there will be some challenges and side effects, especially as you enter your 50s. Here are some strategies for managing these challenges:
Keto flu: When transitioning into ketosis, some individuals may experience flu-like symptoms, including fatigue, headaches, and irritability. For most, this will last about a week. These symptoms are temporary and can be managed by staying hydrated, increasing salt intake, and gradually reducing carbohydrate intake.
Digestive issues: The change in dietary habits can sometimes lead to digestive issues such as constipation or diarrhea. Ensure you're drinking plenty of water.
Lack of variety: Following a restrictive diet like keto can sometimes lead to a lack of dietary variety. To prevent this, experiment with new recipes or try different cooking methods. Who doesn't like pulled pork cooked low and slow on the smoker?
Social situations: Social gatherings and dining out can present challenges when following the keto diet. Plan ahead by researching keto-friendly options at restaurants, bringing your keto-friendly dish to events, or communicating your dietary preferences in advance to ensure you have suitable options.
I don't know if I've smiled that much on a bike but it is fun and great exercise.
Incorporating Exercise for Maximum Health Benefits
While the ketogenic diet is great on its own, combining it with regular exercise will give you even greater results. I do not recommend starting an exercise routine until you are 100% acclimated to the diet, which for most is a month or two. When you are ready to start exercising be sure to get your doctor's approval and start slowly. Exercise not only helps with weight management but also supports cardiovascular health, strengthens muscles and bones, and improves mood and mental well-being.
When you feel like you are ready to start an exercise program, it's important to start slow. Low-impact activities such as walking, swimming, and cycling can be excellent choices, as they provide cardiovascular benefits without placing excessive stress on your joints. Don't start running again because you used to run 10 years ago. I promise you it's a bad idea. Ask me how I know.
Strength training is also highly beneficial, as it helps preserve muscle mass, improves bone density, and boosts metabolism. After you are adapted to the keto diet, consider incorporating resistance training, or bodyweight exercises to maintain muscle strength and promote overall fitness. I do resistance training twice a week for a total of an hour.
Remember to listen to your body and adjust your exercise routine as needed. If you experience any discomfort or have existing health conditions, consult with a healthcare professional or a certified fitness trainer to ensure you're engaging in safe and suitable activities.
Tracking Progress and Monitoring Health Markers on the Keto Diet
To ensure the diet is working I suggest keeping a very detailed diary to track your results.
Some key measurements and markers to track include:
Weight and mirror gazing: Weigh yourself once a week and look in the mirror. Sometimes looking in the mirror can be a better indicator than the scale. Because of the high protein, your muscle will no longer waste away like other diets.
Blood ketone levels: Although not necessary you can use a blood ketone meter or a urine test strip to measure the level of ketones in your blood. This will help you determine if you're in a state of ketosis and can be an indicator that you need to adjust your macro levels.
Blood lipid profile: Consider checking this before you start and again a month later, especially if you have existing medical conditions or are on medications. The keto diet will lead to changes in your blood panel test for sure but all for the good.
Blood sugar levels: If you have diabetes or are at risk of developing type 2 diabetes, monitoring your blood sugar levels is a good idea. The keto diet can help stabilize blood sugar levels, but it's important to track them to ensure they're within a healthy range.
Energy levels and overall well-being: Pay attention to how you feel on the keto diet. Are your energy levels consistent? Do you have mental clarity and focus? Write down exactly how you are feeling to help gauge the diet's effectiveness.
By keeping a detailed diary to track your progress it serves two purposes. One, it will help you make changes to fine-tune the diet to your needs and two, it will prove the diet works like no other diet you have ever tried.
Embracing a Vibrant, Healthy Lifestyle in Your 50s
The ketogenic diet has helped me lose 45 pounds and I know it can help you too. If you aren't trying it for weight loss there are still great benefits to eating a Keto Diet. By adopting a high-fat, moderate-protein, and low-carbohydrate keto diet, the health benefits speak for themselves. Weight loss, improved cognitive function, reduced inflammation, and better overall well-being.
For the keto diet to be a success, it's important to approach it with the right mindset and strategy. Plan ahead by making a meal plan, gathering the most nutrient-dense foods, and staying hydrated. When you are comfortable with the keto diet try to incorporate exercise and if you don't feel ready for exercise, then just get up and move more to maximize the health benefits of the diet.
Remember, we can slow down aging pretty significantly by eating the correct food, but it's more of a holistic approach that involves taking care of your physical, mental, and emotional well-being. By combining the power of the keto diet and regular exercise, you can reclaim your health and embrace the next chapter of your life with enthusiasm.
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