Today we are going to dive deep into the topic of the Keto Diet for men over 40.
How does the Keto Diet work?
The ketogenic diet is a low carb high-fat diet plan that has gained popularity. This type of diet helps in burning fats faster and also improves overall health. Many celebrities such as Tim Ferriss, Mark Sisson, and Dr. Oz recommend the ketogenic diet to their followers.
This article provides all the information regarding Ketogenic Diet Plan. It explains how the ketogenic diet works, its benefits, and much more.
What is a Keto Diet?
Ketogenic, or the keto diet, is simply a lower carb, higher fat diet. You get most of the calories you need from protein and fat but a minimal amount from carbs.
The ketogenic diet is one of the oldest known diets in human history. Studies show that people who follow the ketogenic diet can lose weight faster than those following traditional calorie-counting methods.
This diet consists of many healthy fats like olive oil, avocados, butter, coconut oil, etc., along with lots of meat, nuts, eggs, and fish.
A ketogenic diet is often used to treat epilepsy and brain cancer. A ketogenic diet forces the body to burn stored energy sources such as fat rather than glucose. In turn, this causes ketones to build up in the blood and urine. These ketones help the body use fatty acids for fuel.
Ketone bodies are produced when we eat foods rich in carbohydrates. When we do not consume enough carbohydrate-rich food, our liver breaks down fat stores into ketone bodies. The ketone bodies pass out of our system via urine and breath.
Benefits of Keto Diet for Men over 40.
The ketogenic diet is known for being a quick way to lose weight. However, research has found many other benefits of the diet.
– Weight Loss
A ketogenic diet is one where you eat very few carbohydrates and lots of protein and fat. This eating plan forces your body to burn stored fat for fuel rather than rely on food glucose.
A study published in Obesity Research & Clinical Practice suggests that a ketogenic diet may be better at helping people lose weight over the long term than a standard low-fat diet.
Researchers examined data from 2,839 overweight participants enrolled in three different clinical trials. They followed each group for about four years. At the end of that period, those following a keto diet lost more weight and kept off more than those on a low-fat diet.
The researchers believe that the reason why might lie in the fact that a ketogenic diet reduces hunger and increases satiety. In addition to losing weight, some research suggests that a keto diet helps improve blood sugar levels and insulin resistance.
– Lower Blood Sugar
If you are looking for ways to lower blood sugar, lower your blood pressure, and improve health, one thing you must avoid doing is eating too many carbohydrates.
Eating too many carbohydrates causes the body to produce large amounts of insulin, which raises blood glucose levels. This can lead to Type II Diabetes, heart disease, obesity, cancer, and other chronic conditions.
In addition to eating fewer carbohydrates, several natural remedies help lower blood sugar and insulin. One of the most effective is to eat foods rich in fiber, like whole grains, fruits, vegetables, nuts, beans, legumes, seeds, and herbs.
These foods take longer to digest and cause the release of digestive juices that break down starch into simple sugars. They also stimulate the pancreas to make insulin, helping regulate blood sugar levels.
Another excellent remedy is to drink plenty of water throughout the day. Water helps flush out toxins and keeps the kidneys working properly, which lowers blood sugar and insulin levels.
Drinking enough water also prevents dehydration, which makes us feel tired and sluggish. Dehydration can also increase hunger, making us crave sugary foods.
– Healthy Gut and Healthy Skin
There are many reasons to switch to a low-carb, high-fat diet, and better gut flora is one of them.
Ketogenic dieters typically consume between 25 to 50 grams of net carbs per day, which helps them achieve a state called ketosis. When they’re in ketosis, their bodies burn stored body fat for fuel rather than stored sugar.
Besides being directly linked with better gut health, ketosis has also benefited your metabolism.
A diet rich in whole foods like fruits, vegetables, and lean protein can help you achieve healthy skin. This includes avoiding junk food, sugary drinks, and alcohol and limiting processed meats and white bread.
The ketogenic diet is a low-carb diet that can improve your skin because it reduces inflammation and helps regulate insulin levels. A study published in the Journal of Nutrition found that people following a ketogenic diet experienced significant improvements in their skin, including less oily skin and fewer breakouts.
But what about cheese? Dairy products are often included in the ketogenic diet, which makes sense given how much-saturated fat they contain.
However, according to the American Academy of Dermatology, there isn’t enough evidence to support the claim that dairy causes acne. A 2018 review of studies suggests that dairy consumption may lower your risk of developing acne.
– Increased Energy and Concentration
Ketogenic diets are known for improving mood, cognition, and brain health. Overall brain function seems to improve after being on a Keto Diet for a while.
And what about those annoying afternoon crashes? After trying a keto diet for a week, I noticed a big difference in how I feel throughout the day. Instead of feeling sluggish and tired later in the afternoon, I can maintain steady energy levels without crashing.
Overall, my productivity and quality of work seem to improve, especially in the afternoon. My attention span also seems much sharper, and I’ve noticed less mental fog during work hours. I’d like to call it “the fat for energy” principle.
Do You Lose Weight Faster With Keto Than Other Diets?
Although it isn’t easy to follow, the ketogenic diet has been proven to be highly effective for losing weight. It’s easier at first, but weight loss slows down after a while. But when people get frustrated and quit the ketogenic diet, they usually give up because they’re bored.
However, everyone is different, so the rate at which you lose body fat will vary from person to person. It depends on your current health condition and whether you have any existing hormonal or metabolic issues.
What is your body fat percentage or your body composition? If you start being overweight, you will lose weight faster than someone who is already slim.
What are your daily routines? Do you exercise regularly, and if so, how often Do you eat foods with healthy fats and vegetables instead of processed junk foods and meats, and do you avoid trans fats?
All these factors will affect whether you succeed at losing weight and maintaining it, so it’s essential to be realistic about the whole process and ask yourself these things before starting.
What Foods Should You Eat on Keto?
Some of the most common foods on a keto diet include high-fat proteins, low-carb vegetables, and healthy fats. We love these: Salmon, Beef, Pork, Chicken, Eggs, Cheese, Avocado, Olive Oil, Nuts, Spinach, and Butter.
Read the section below to get a better idea of how much you should eat from each food group.
Carbohydrates
You must start by reducing carbohydrates to 5% of your total daily calorie intake. Most people who follow a ketogenic diet should consume between 20 and 40 grams of carbohydrates daily to stay in ketosis. On a 2,000-calorie diet, this would be around 25 grams per day.
You should try to eat foods high in fiber, low in sugar, and rich in water because these foods are low in carbs and help naturally boost hydration levels.
Some examples of these nutrient-dense foods include avocado, tomatoes, blackberries (or blueberries), cantaloupe, melon, watermelon, strawberries (or raspberries), asparagus, spinach, lettuce, cucumber, and greens.
Protein
Men over 40 should aim to consume at least 30 percent of their daily calories from fat-rich foods. Your protein intake should be 0.8-1 gram of protein per pound of your body weight. This translates into around 150 grams for an average man.
Be careful not to eat too little protein because your body will use muscle tissue as fuel instead of fat. Examples of high-fat protein include natural cheese, whole eggs, chicken, beef, fish, seafood, nuts, lamb, and pork.
Fat
Add fat to your diet (about 70-80 percent of your daily calories). On a 2000-calorie-per-day diet, you’d need about 165 grams of fat per day. Because you’re consuming so many calories from fat, it’s essential to focus on fueling properly by choosing high-quality and unprocessed foods.
Examples of these foods include avocado oil, olive oil, fatty fish, whole milk, and full-fat yogurt.
What Are the Side Effects of the Keto Diet?
There might be several. Let’s go through each one separately.
– Nutrient deficiencies
The ketogenic diet is often touted as being a high-fat, low-carbohydrate plan. But that doesn’t mean you’ll avoid getting certain vital nutrients, including protein, fiber, and minerals. Some experts say that cutting carbs too much could make you nutritionally deficient.
Although the ketogenic diet is generally considered safe, there are some potential side effects. One of the biggest concerns is nutrient deficiencies.
For example, eating too little carbohydrates can cause a lack of thiamine (vitamin B1). Thiamine helps convert glucose into energy within cells, and deficiency leads to nerve damage, weakness, and fatigue.
A study found that people following a deficient carbohydrate diet had lower blood levels of niacin, riboflavin (vitamins B2 and B6), pantothenic acid (a form of vitamin B5), and magnesium compared to those consuming a standard Western diet.
In addition, the ketogenic diet can reduce the intake of calcium, potassium, sodium, zinc, copper, and vitamin D. All these nutrients play important roles in bone health.
However, because the body requires carbohydrates for fuel during prolonged fasting, the ketogenic diet limits overall calorie consumption, which can stress the kidneys and bones.
– Bad breath
Aside from Keto Flu, there are other unpleasant side effects of the ketogenic diet. One of the most annoying ones is a foul smell in the mouth. This is caused by acetone, a compound found in ketones, excreted from the body during low carbohydrate consumption.
Acetone isn’t just present in nail polish removers; it’s also used in industrial processes such as producing plastics. And while it doesn’t seem like much of a problem, it can cause problems when you’re trying to eat healthily.
The good news is that there are ways around the issue. You could try chewing gum, sucking on mint leaves, or drinking vinegar. But if you want something easier, you could always take a daily fiber supplement, such as Metamucil, Citrucel, Glucerna, or Benefiber.
– Keto flu
Keto flu can appear as headaches, dizziness, nausea, fatigue, and brain fog during the keto diet transition.”
The ketogenic diet plan is one of the most popular diets out there today. But it isn’t easy to stick with. If you’re starting the diet, you might encounter “keto flu,” which includes symptoms like headaches, dizziness, brain fog, nausea, fatigue, and muscle cramps.
These are common side effects of transitioning onto the ketogenic diet, according to registered dietitian Kelly Brownell, MEd, RDN.
She says people sometimes feel better within days, while others take longer. She adds that some people report feeling worse initially because their metabolisms slow down as they adapt to ketosis.
Brownell recommends drinking plenty of water and keeping up with your daily exercise routine. She also suggests taking magnesium supplements, especially if you’re experiencing diarrhea.
She notes that magnesium can be found in foods such as dark leafy greens, nuts and seeds, avocados, bananas, tomatoes, and beans.
You can also try supplementing with B12, another nutrient found in animal products, fish, and eggs.
Is the Ketogenic Diet For You?
This may sound like an excuse, but the best diet for you is the one you stick to.
It probably isn’t for you if you can’t keep up with it.
“This is the kind of thing I’ve always thought about when it comes to diets,” says registered dietitian Andy Yurechko, MS, RD, of Augusta University Medical Center. “The idea that there’s one perfect diet for everyone—that’s not true. You can stick to a healthy diet every day of your life.”
Because maintaining ketosis requires strict carbohydrate counting, this diet works well for meticulous people. And, it’s likely not a good idea for active people or who go to the gym regularly to do the keto lifestyle long-term.
“There is no conclusive evidence that shows that keto improves athletic performance,” says Dr. Harpst. “However, some evidence suggests that training on a low carbohydrate diet impairs intensity and reduces endurance, recovery, and cognitive functions.”
Carbohydrates are the body’s preferred fuel for exercise, so if you’re not eating enough, you may be hindering your muscle-building ability.
Keto Diet Habits
Some healthy habits from the ketogenic diet are easy to incorporate into your lifestyle.
– You’ll eat more greens
The guys from Bacon Beaus shared their stories about how they went from eating bacon every day to living without it. After getting engaged, they wanted to try a diet where they could eat whatever they wanted.
So they did what most people do—they tried a low-carb diet. But they didn’t like it. “We found ourselves craving something we couldn’t have,” says one of the guys. “And we realized there was no way we could ever live without bacon.”
They experimented with different diets over the next few months, but nothing stuck. Then, one morning, they woke up and decided to give up bacon for good. And that’s when everything changed. Not only did they feel better physically, but mentally too. They felt happier and less stressed. And best of all, they lost weight.
After deciding to go bacon-free, the couple started experimenting with different ways to get enough protein.
One thing led to something else, and eventually, they realized they had to figure out a way to get enough protein into their bodies without eating meat.
They found out that leafy greens contain lots of protein. You should aim for 0.8-1 gram of protein per pound of body weight.
So they turned to those veggies and discovered they loved them. They still ate some meat, but now they focused on lean cuts of beef, pork, chicken, fish, eggs, cheese, yogurt, nuts, beans, seeds, and even avocados.
– You’ll eat fewer processed carbs
Instead of thinking about total carbohydrates, think about what they provide to you. Most of your carb intake comes primarily from fruits, vegetables, and whole grains, which provide loads of health-promoting fiber and antioxidants.
Great!
Or are you consuming them mainly in added sugar (cookies, candy), refined flour, or both? Eating your favorite sweets and processed foods occasionally is okay, but most of your carbohydrates should come from whole food choices.
– You won’t fear fat anymore
The ketogenic diet isn’t just for people looking to lose weight. You might want to try this eating plan for plenty of reasons.
And while some studies suggest that following a keto diet could help with things such as epilepsy and brain cancer, most experts agree that we don’t know enough about how the body responds to it.
But one thing seems clear: If you want to ensure you’re getting the best possible nutrition, you should eat foods rich in omega-3 fatty acids, including salmon, tuna, eggs, nuts, avocados, olive oil, and flax seeds.
FAQ’S
Will the diet damage your thyroid?
Eat enough to feel satiated, and your thyroid will function normally. There isn’t any evidence linking high-fat diets to thyroid issues.
Can keto damage your kidneys?
Low-carb diets are good for your kidneys. Low-carb diets may protect the kidneys against one of the most common reasons for kidney damage. They may benefit people with diabetes because they may help protect their kidneys by controlling their blood sugar levels. Some reports claim that high-protein diets may damage your kidneys, but these claims are false.
Can you get nutrient deficiencies on keto?
Yes, it is possible to develop nutrient deficiencies on a keto diet when it lacks proper planning and balance. The keto diet is a very low-carbohydrate, high-fat, and moderate protein diet that typically involves cutting out many sources of carbohydrates, such as fruits, grains, and some vegetables. This restriction can lead to deficiencies of important vitamins, minerals, and fiber that are found in these foods.
Can you get osteoporosis on keto?
Repeated studies show no effect of the ketogenic diet on bone density. A study published in Nutrition Research found that people following a ketogenic diet had similar bone mineral density compared to those on a low-calorie diet. Another study published in Nutrients showed that long-term calorie restriction did not lead to an increased risk of fractures. This suggests fewer risks are associated with consuming a high-fat diet than previously thought.
Does a high-fat diet cause hair loss?
Yes, high-fat diets are associated with hair loss. However, this isn’t necessarily due to the amount of fat you consume but rather how much protein and carbohydrates you also eat. A study published in the Journal of Clinical Endocrinology & Metabolism found that people who ate a low-protein, high-carbohydrate diet lost more hair than those on a higher-protein, lower-carbohydrate diet.
Conclusion
Are you ready to make some critical lifestyle decisions?
The keto diet may be right for you if you’re over 40 and looking to shed pounds without starving yourself. This low-carb, high-fat plan has been shown to burn fat quickly and improve overall health.
Plus, it doesn’t require any special equipment or fancy ingredients. All you need is a little creativity and determination, and you’ll be well on your way to losing weight and feeling better than ever before.
Do you have any experience with the Keto Diet?
Please let me know in the comment section below.
