If you are over 60, your metabolism is slower than it was when you were in your 20s or 30s. Unfortunately, most popular diets don’t consider this and try an ineffective one-size-fits-all approach. How to avoid such mistakes?
It gets harder to lose weight, and easier to gain it back as you age. When that happens, a Ketogenic diet may be the shortcut you need to lose the unwanted fat fast.
It allows you to enjoy delicious low-carb meals, lose weight, and feel as energized as you were 30 years ago. Why it’s effective?
As You Get Older:
- your metabolism starts to slow, causing weight gain;
- sleep quality and energy levels decrease;
- sex drive slows down;
- skin becomes less elastic;
- you develop digestive issues, back problems, and muscle loss happens…
Keto diet can help you slow down these processes and enjoy radically better health.
There are several grave mistakes that might ruin your progress with keto.
Let’s explore what can happen if you try to start following a keto diet on your own, without any help from nutritionists or a personalized meal plan that covers all your nutritional needs.
#1 Mistake: Trying To Avoid Cravings
Keto diet restricts eating high-carb foods, offering high-fat and high-protein alternatives.
For most people, this will mean eliminating their favorite desserts, fast food, and sugary drinks from their diet. This, in turn, would lead to food cravings and overeating, starting a vicious circle.
If carbs-heavy snacks or meals make you gain weight, here’s a pro tip:
Don’t fight it. Prevent it. Replace high-carb foods with low-carb high-fat dishes, and you will reach satiety faster without needing to suppress your appetite. Plus, you will accelerate your metabolism.
Eating more dietary fats to burn fat sounds contradicting? But that’s exactly how the keto diet works: by limiting carbohydrates and getting energy from healthy fat sources, your body enters ketosis – an intense fat-burning state. Relying on the recipes you found on the internet may not be the best choice. Quite often, those meals are good on their own, yet may cause nutritional imbalances when combined.
How to Avoid Cravings & Emotional Eating?
Jumping right into a low-carb lifestyle is never recommended. It’s always smarter to gradually ease into it by following a carefully balanced meal plan.
Important! To lose weight, you will need to find a combination of foods that would add your age, physical shape, medical conditions into the equation. You need to balance out carbs, fiber, fats, and protein if you want to achieve sustainable weight loss results.
Even the trickiest diet can become easier if you follow a carefully crafted plan that prevents food cravings by offering healthier alternatives before you ever feel hungry.
#2 Mistake: Ignoring Your Metabolism
As you get older, your sleep quality and energy levels decrease, and the sex drive slows down. Your skin becomes less elastic and you develop digestive issues, back problems, and muscle loss happens.
At some point, your metabolism starts to slow down. If you continue to eat a diet that is powered by double cheeseburgers and energy drinks, you will definitely start to gain weight.
Avoid Foods That Slow Down Your Metabolism
Some of us can lose weight by simply following any diet or exercise regime. They won the genetic lottery.
Others can gain this superpower by strategically choosing to do two things.
- Consuming foods that can increase your metabolism:
- zinc, selenium, and iron-rich foods like meat, seafood, legumes, nuts, and seeds;
- oolong and green tea may increase metabolism by 4–10%. This could add up to burning an extra 100 calories per day;
- spices like ginger, grains of paradise,
- apple cider vinegar;
- coconut oil.
- Avoiding foods that can decrease your metabolism:
- refined grains (pasta, bread, and pizzas)
- traditional yogurt (has plenty of added sugar)
- soda drinks & fruit juice (has plenty of added sugar)
- frozen meals
- granola bars (has plenty of added sugar)
Not every low-carb keto dish boosts your metabolism, such as soybean oil or farmed beef. Even though the keto diet is great for people over 60, you will still need to follow a personalized plan which doesn’t slow down your metabolism.
#3 Mistake: Giving Up Too Early
How to Continuously Breakthrough New Levels of Fat Loss, Quickly and E
Everyone hits the weight loss plateau at some point of their weight loss journey.
There are moments when you may feel like jumping off the wagon and going back to your previous routine.
The surprising outcome of aging is that your old routines do not work anymore. You need to build new ones that celebrate the new stage of your life.
Quitting is never the best strategy. You can always overcome these problems by trying new routines.
To increase your fat loss momentum and overcome the weight loss plateau, you have to strategically build healthier habits.– nutritionist Christine Ellis
Before giving up on keto, you must ask yourself if you have done everything in your power to help this diet achieve its promised results.
It might include improving your sleep quality, adding more cardio into your daily routine, or drinking more water.
#4 Mistake: Being Scared of Cholesterol
How to Increase ‘Healthy’ Cholesterol?
There is a wrong way to do keto diet, and there is a right way.
You can eat bacon 24/7 and call it “keto”. Technically it’s true, but it’s 100% not a healthy approach.
Bacon contains a lot of trans fats and saturated fats which raise “bad” cholesterol levels in your blood which is known to increase the risk of cardiovascular diseases.
Keto is effective and healthy ONLY if you manage to balance out your meals, follow a proper program, and eat mostly healthy unsaturated fats.
Some forms of cholesterol are even good for your health.
- Calcium supplement pills
- Cranberry juice
- Oatmeal cookies
- Dark chocolate
BONUS TIP: Try to have the healthiest meal in the morning
Willpower is highest in the morning. Use it to focus on what you’ve been slacking on lately. For example, your diet!
Three Reasons to Try The Keto Diet as Soon as Possible
A keto diet can have life-altering but positive effects on your body, health, and mind. Time does not stop for anybody, and with age, your body will undergo many changes. Switching to a keto diet when you turn 60 is imperative for a couple of reasons.
- One, you will eat healthily and consume a body-conscious diet.
- Secondly, you will learn to gain more control over your body.
- Thirdly, you might transform your body.
If you carefully follow the balanced keto diet you will not only lose unwanted weight but also do it pretty easily.
Here are just some people over 60 that already managed to reach their weight loss goals without EVER feeling restricted by a low-carb lifestyle:
For safety reasons, we recommend everyone to consult with their doctor before starting any diet.