Keto Diet For Seniors: Is It A Safe And Healthy Diet? (2024)

• The ketogenic diet, called the ​“keto” diet for short, is alow-carbohydrate, high fat and protein diet where the majority of calories consumed come from sources offats.

• The keto diet helps weight loss by relying on fats for fuel as opposed to carbohydrates. Keto causes the body to enter astate of ketosis in which it will burn stored fat from theliver.

• The keto diet is associated with anumber of potential health benefits as well as potential health risks.

• The keto diet is only intended as ashort-term solution to help weight loss.

For along time, low-carb diets have been touted as one of the best ways to manage weight and keep any excess weight off. From the Atkins Diet to South Beach, there have been plenty of low-carb lifestyle options throughout the years. These eating plans often focus on protein and fat while limiting carbs.

One of the latest low-carb diets to enter the scene is keto, ahigh-fat diet that restricts one’s carb intake significantly. But how does it work? Is it safe? Should older adults try it? This article will answer all of those questions, andmore.

In the 1920s, the keto diet was originally created to help treat pediatric epilepsy. Today, however, the keto diet is used as aweight loss tool. Keto helps support weight loss by having the body enter ametabolic state known as ​“ketosis.”

When someone is deprived of carbohydrates (the body’s main source of energy), insulin production is greatly reduced and the body enters acatabolic state, meaning that fat and muscle are being broken down. Essentially, keto forces the body to rely on adifferent type of fuel: fats. Instead of using sugar (glucose) derived from carbs, keto makes the body turn to ketone bodies which are an energy source produced by the liver from stored fat as aresult of ketosis.

In addition to treatment-resistant epilepsy, the keto diet can be useful for those with the following conditions:

• Type 2diabetes

• Class III obesity (a BMI over40)

Note: It is vital to talk to ahealthcare provider before starting any new diet or exercise program.

Of course, there are some individuals that should not try keto including:

• People with ahistory of eating disorders

• People at risk for heart disease

• People with kidney disease

  See Also

  Healthy Meal Planning: Tips for Older AdultsKeto Diet for Seniors: Benefits, Tips, and ConsiderationsThe Number of Carbs You Should Eat per Day to Lose Weight6 Ketogenic Diet Mistakes To Avoid As A Beginner - Aaptiv

• People who are pregnant or trying to become pregnant

A few tips for starting keto after age 60 include:

• Pick healthy cooking oils: Healthier options for oils include extra virgin coconut oil, extra virgin olive oil, grass-fed butter, ghee, and avocado oil.

• Prioritize whole foods over processed options: Whole foods include fruits, vegetables, lean cuts of meat, and healthy fats. This will ensure that you get the most nutrients in your body during keto.

• Get in enough fiber: Because older adults can struggle with digestive issues, ensuring that you’re eating enough fiber is imperative, especially during keto. Low-carb options that are hearty in fiber include leafy greens, broccoli, berries, chia seeds, etc.

• Consume your daily allotment of carbs before and after weight training: Building muscle mass is imperative in older age, and carbs are necessary for muscles to repair themselves. Doing so prior to working out and afterward will give you the most benefits.

The ketogenic diet is associated with anumber of potential health benefits such as blood sugar control, weight loss efforts, andmore.

Blood Sugar Control

Because the keto diet impacts blood glucose levels, it can help blood sugar control and keep numbers in check for those with type 2diabetes or insulin resistance, at least short-term. However, keto can also cause abnormally low blood sugar levels (hypoglycemia), which is why talking to your healthcare provider is important before starting anew diet.

Weight Loss Efforts

Keto can help those who adhere to it lose weight because of ketosis.

Brain Function Protection

Keto may also protect the brain against conditions such as Alzheimer’s disease, Parkinson’s disease, multiple sclerosis, sleep disorders, autism, and brain cancer.

Of course, any diet also comes with health risks as well. Some potential adverse effects associated with the keto diet include kidney stones, nutrient deficiencies, and more. It’s always important to speak with ahealth provider prior to starting anew diet like keto in order to monitor side effects andrisk.

Kidney Stones

Since the kidneys metabolize protein, consuming too much of it can overload the kidneys and may lead to problems such as kidney stones, which can be painful.

Excess Protein inBlood

Keto can also cause excess protein in the bloodstream which can lead to health problems with the kidneys.

Nutrient Deficiencies

Because the keto diet is so restrictive, nutrient deficiencies can occur such as in selenium, magnesium, phosphorus, and vitamins Band C. Deficiencies such as these can lead to lower energy levels, brain fog, bone problems, muscle weakness, andmore.

Excess Fat inLiver

Because of the large amount of fat consumed on the keto diet, this can lead to the liver struggling to keep up and metabolize it properly, leading to abuildup of that excess fat. The keto diet can make existing liver issues worse which is why those who have liver problems should avoid thisdiet.

Constipation

Because the keto diet is low in fiber-rich foods, constipation canoccur.

Mood Swings &Brain Fog

A low-carbohydrate diet such as keto can cause mental issues such as mood swings and brain fog because the brain requires sugar from healthy carbs in order to function to its full capacity.

The following foods are considered to be keto-friendly:

• Fatty fish

• Grass-fed beef

• Eggs

• Cheese

• Plain Greek yogurt

• Cottage cheese

• Half-and-half creamer

• Leafy greens

• Summer squash

• Peppers

• Avocado

• Olive oil

There are anumber of foods one should avoid consuming on keto as well including but not limited to:

• Refined carbohydrates (breads, pasta, rice)

• Beer

• Mixed drinks

• Honey

• Syrups

• Juice

• Soda

• Ketchup and other condiments

• Glazed or honey-baked ham

• Light or low-fat margarine

• Dried fruit

• Trail mix

• Starchy vegetables (potatoes, peas, corn,etc.)

How long should someone stay on the keto diet?

The keto diet is not meant to be used as a long-term eating style. In general, someone should stay on a keto eating plan for two to three weeks at minimum for six to twelve months at most.

What is the keto flu?

The keto flu is a condition that occurs when someone first starts the keto diet. Basically, keto flu mimics the symptoms of the flu and includes nausea, vomiting, headache, constipation, diarrhea, irritability, weakness, muscle cramps, dizziness, brain fog, stomach pain, sleep issues, and more.

Is keto a healthy diet?

While keto can aid in weight loss and have other benefits, long-term keto is not sustainable or necessarily healthy due to the health risks associated. Eating a balanced diet, getting regular exercise, improving sleep, and staying hydrated is much more beneficial to long-term health.