4 Foods You Need To Replace On Keto When You're Over 65
By choosing the right foods, you can reap many benefits from the keto way of eating. Here you'll see the foods you need to remove from your kitchen and how to replace them.
The Standard American Diet is accurately described by its abbreviation, SAD. Americans don't eat anywhere near enough of the right foods to support good health. This might not be that big of an issue when you're young and your body works the way it should without you trying too hard.
But as we get older, our metabolism slows down. Our body finds it much harder to process unhealthy foods, so we have to pay more and more attention to what we eat. Otherwise, the results of an unhealthy diet will get more and more pronounced.
Although it's been around for a century, only recently has the keto diet gained popularity. What's more, it can reverse the many effects of unhealthy foods to make you look and feel better than you've felt in decades.
But this will only happen if you choose foods suitable for your new lifestyle. Keep reading to learn about the dos and don'ts of keto.
Why Keto for Seniors?
No matter your age, you should never stop investing in your health and appearance. While this might not matter to you as much as it did when you were in your 40s, who's to say you can't look and feel amazing still?
With the right approach, the keto diet can ensure both. It can help you lose weight rather quickly and bring other health benefits. Just ask Freda, who was on the verge of type 2 diabetes before she went keto.
When Freda was about to turn 70, her health was not good, to say it mildly. She had high blood pressure and high glucose levels. This forced her to take six different medications. When her doctor told her that she was progressing toward type 2 diabetes, Freda decided enough was enough. It was time to make some serious lifestyle changes.
She discovered the keto diet and got rid of all high-carb foods in her kitchen. She replaced them with keto-friendly meals and started a new way of eating.
Three months later, her blood glucose readings were terrific. What's more, her blood pressure returned to normal, so she stopped taking all her medications. When asked about how she felt, Freda's answer was, "Healthier, happier, more energized, more supple when I'm working in my half-acre flower garden."
Your age shouldn't prevent you from taking your health into your own hands. Seniors can enjoy the keto diet more than any other age groups because of all the positive health changes.
And if you've decided to give this diet a shot, the first thing that you need to know is the foods that you must get rid of before you start.
Foods to Avoid While on Keto
Generally speaking, you'll want to remove almost all sources of carbs from your diet. The keto diet allows for only 5-10% of your entire calorie intake to come from carbs. Protein should account for 15-25% of your calorie intake, with the rest coming from fat.
Since carb-heavy foods tend to make up more than 5-10% of foods in the typical kitchen, it's time to do some spring cleaning. Here are the things that you'll want to get rid of first:
If you have a sweet tooth, you'll have to rethink your treats. Processed sugar is terrible for your health and more addictive than most other foods. If you want to go keto, you'll have to say goodbye to the normal versions of ice cream, cookies, sodas, and pastries.
But it's not only processed sugar that the keto diet prohibits. As much as fruits are healthy in general, the high sugar can prevent you from entering ketosis. Although it's nowhere near as unhealthy as processed sugar, fructose isn't keto-friendly. Of course, there are exceptions, which we'll get into a bit further down.
🚫 Grains and Starches
Hearing that they can't have bread is where most people start thinking that the keto diet isn't for them. Bread is a staple food for the average American, so this comes as no surprise. But if you want to reach your body and health goals, you'll want to remove grains from your life.
When you think about it, you'll realize that it's a better decision that it might seem. Why do you believe that gluten-free foods have become so popular? Aside from allergies, gluten can cause internal damage if you over consume it.
But what if you're not ready to kiss bread goodbye? Don't worry, as the keto community is very creative. There are many keto-friendly versions of bread, bagels, and other grain-based foods. With a bit of imagination, you can find a perfect substitute for bread and please your cravings.
🚫 Low-Fat Dairy
Excluding full-fat dairy products, you need to be wary of your dairy intake. Aside from kicking you out of ketosis, it can be quite detrimental to your health. The reason is similar to high glucose intake.
Aside from being a common allergen, dairy can trigger various inflammatory responses. Functional medicine practitioner William Cole explains that this has more to do with the treatment of cows than the dairy itself. After all the hormones and antibiotics that dairy farmers put into cows, they also pasteurize and homogenize the milk.
While this removes certain unhealthy compounds, it takes with it some vital nutrients. And if the fats get removed along the way, the milk becomes even less keto-friendly. In terms of dairy products, choose full fat versions from grass-fed animals.
Most alcoholic drinks are full of carbs. If you're to celebrate your weight loss after going on the keto diet, you'll want to pick your poison carefully. In general, you should avoid beers, liqueurs, ciders, and most of the popular cocktails. Not only can these kick you out of ketosis, but it can make you quite hungry.
A glass of white or red wine now and then won't hurt as long as you keep losing weight. But as soon as you hit a weight loss plateau, you'll need to get rid of alcohol altogether.
What to Eat Instead?
If you feel discouraged by above, there's no reason for that whatsoever. There's a substitute for pretty much every food that the keto diet doesn't allow.
Better yet, you don't have to compromise on a wide variety of foods. These include:
✔️ Pastured Meats
Meat is a staple of the keto diet. It's a source of healthy fats and animal protein, both of which are essential for ketosis. So if you consider yourself a passionate carnivore, this diet is perfect for you.
Of course, you should still go with wild-caught seafood and pasture-raised land animals. It's not only for the nutrients but their quality as well, so make sure you go with the right sources.
✔️ Wild Caught Fish
Fatty species of fish like salmon, tuna, and mackerel are perfect for the keto way of eating. Not only can they keep you in ketosis, but they're also incredibly healthy.
The reason for this is the content of omega-3 fatty acids. They're famous for their anti-inflammatory properties, which alone can bring many health benefits. And wild-caught fatty fish contains more omega-3 than omega-6.
✔️ Nuts and Seeds
When you're craving for a snack, you'll be happy to know that there are many options at your disposal. The keto diet allows you to eat most nuts and seeds, including:
✔️ MCT Oil
Various oils can do wonders for your weight loss and health. These include olive, coconut, almond, and more. But among all the healthy oil options, MCT oil is among the best.
It helps you get into ketosis faster by promoting the production of ketone bodies. It helps you burn fat and allows you to eat more carbs and proteins to your diet for added variety.
Is Keto Right For You?
There's a lot to gain from the keto way of eating. But to reap all the benefits, you need to eat the right foods and make sure that most of your calories come from fat. Now that you have an idea of where to find them, you can go ahead and start experimenting with some creative meals.
When you start this diet, you'll see that it's far more comfortable than many people make it out to be. Still, there are a few guidelines that you need to follow for maximum results.
To see what they are, go ahead and contact us to schedule your free 15-minute consultation with a certified health coach. We’ll take a look at your current lifestyle and help you make the transition into the keto diet a smooth one.
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