Keto After 50

Keto After
50
 How Does the Keto Diet Work?
 Foods You Can Eat on the Keto Diet
 Foods to Avoid on the Keto Diet
 Benefits of the Keto Diet
 Risks of the Keto Diet
 Is the Keto Diet Safe 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.
The keto diet may be challenging, but some people find that when
they follow it carefully, they get benefits that outweigh the
drawbacks. People over 50 may have success on the keto diet,
because it has the potential to promote weight loss, control blood
sugar, and possibly protect against heart disease.
But this eating plan does have risks, and you should always check
with your doctor or a licensed nutritionist before you start any new
diet.

How Does the Keto Diet Work?
It’s a partial fast. Typically, after you eat carbs, your blood sugar goes
up, and that sugar powers the body’s cells. But when you don’t eat
carbs for a while, your blood sugar runs dry, and the liver begins
using stored body fat for fuel. It’s like a back-up system for your
body. This process is called ketosis.
Because the keto diet is not a full fast, your body still has an
alternative source of energy, and you can maintain lean muscle mass.
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.
The foods you can eat on a keto diet include:
 Nuts
 Seeds
 Cheese
 Dairy products
 Greek yogurt
 Veggies
 Eggs
 Small amounts of meat and fish
Foods to Avoid on the Keto Diet

The diet asks you to avoid high-carbohydrates foods. Some of these
are:
 Fruits. (Berries may be okay in small amounts, because of their

high nutritional value.)
 Refined and whole grains, and starches (such as breads, cereals,
pasta, rice, wheat, rye, barley, potatoes, starchy vegetables)
 Beans and legumes
 Processed foods (like cereal, microwave-ready meals, and most
fast food)
Benefits of the Keto Diet

One thing many people will notice first on the diet is weight loss. But
much of that is water weight. Sugar is stored in your body and bonded
with water. So, when you start cutting carbs, your body uses the sugar
and releases the water, creating the appearance of weight loss.
Aside from dropping pounds, other benefits of the keto diet include:
Blood sugar control. The diet is linked to lower blood sugar.
Heart health. The keto diet can improve total cholesterol levels and
sometimes boost the level of “good” (HDL) cholesterol. This may
help lower the risk of getting heart disease.
Retaining lean body mass. As we age, it's common to lose muscle

and sometimes feel weaker. The keto diet may help you keep muscle
longer, which is likely because you’d be getting more protein and
limiting unhealthy foods.
Wants to know the secrets of making keto meals step-by-step in a
right way?
Risks of the Keto Diet

This eating plan isn’t recommended for people with:
 Pancreatic disease
 Liver conditions
 Thyroid problems
 Eating disorders, or a history of them
 Gallbladder disease, or if you’ve had your gallbladder removed
There are both short-term and long-term health risks for anyone
looking to try the keto diet. For instance, you may get:
 Flu-like symptoms
 Upset stomach
 Headache
 Fatigue
 Dizzy spells
 Trouble sleeping
 Constipation
 Muscle cramping
 Soreness
 Sugar cravings
 Brain fog
Some long-term health risks are:
 Kidney stones
 Liver disease
 Vitamin deficiency

The high-fat nature of the keto diet could also pose risks for heart
disease and other chronic health problems, especially as you age. This
is due to the restriction of foods that could limit essential vitamins and
minerals. Avoiding beans, grains, and fruits might lead to weight loss,
but you'll also be struggling to get enough fiber, which is crucial for
protecting your heart.
Is the Keto Diet Safe After 50?

It can be if you do it under the care of your doctor, so talk to them
before you try it. If your doctor gives you the green light, first make
sure you’re getting enough sleep and drinking plenty of water to stay
hydrated.
Ask your doctor about how to get a good balance of important

nutrients while on the keto diet. This may mean taking vitamin and
fiber supplements.

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Keto After

The keto diet (also known as the ketogenic diet) asks you to make

Foods You Can Eat on the Keto Diet

The foods you can eat on a keto diet include:

Foods to Avoid on the Keto Diet

 Fruits. (Berries may be okay in small amounts, because of their

Benefits of the Keto Diet

Blood sugar control. The diet is linked to lower blood sugar.

Retaining lean body mass. As we age, it's common to lose muscle

Risks of the Keto Diet

Some long-term health risks are:

Is the Keto Diet Safe After 50?

Ask your doctor about how to get a good balance of important

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