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Low-carb diets have long been touted for their weight management benefits. From South Beach to the Atkins Diet, several low-carb diet patterns have been adopted throughout the years. These plans mostly include fats and proteins while largely excluding carbs from the mix. Keto is one of the latest low-carb diet plans that has shown significant benefits for its practitioners.
Questions asked about keto generally regard its safety and efficacy. How does it work? Should seniors try it? Is it safe?
For starters, it should be noted that the keto diet may be challenging, but some people find that when they follow it carefully, they get perks that outweigh all the drawbacks. Seniors may have success on the keto diet as it has the potential to deal with typical chronic health problems such as fluctuating blood sugar levels, heart issues, and difficulty losing weight (1).
This article will cover everything you need to know about keto before starting – from the basics to benefits and valuable strategies, we’ve covered it all!
Back in the 1920s, the keto diet was invented to help deal with pediatric epilepsy (2). Now it’s turned into a weight loss tool that allows people to burn calories by making the body enter into a “ketosis” phase. Insulin production reduces when the body doesn’t get the necessary amount of carbs to fuel itself. This brings the body into a catabolic state, which means fat and muscles are broken down to produce energy (3).
Keto forces the body to rely on an alternate fuel source: fats. Instead of using glucose from carbs, keto makes the body turn to ketone bodies. These are an energy source the liver produces from stored fat due to ketosis. As keto is a partial fast, your body still has an alternate energy source, which allows it to maintain its lean muscle mass (4).
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The keto diet is primarily used by people who want to shed some extra pounds or get back in shape. If weight loss is a concern for the elderly, they can opt for keto too. A keto meal plan for the elderly is tailored to meet the unique dietary needs of people of an older age. It emphasizes nutrient-dense, low-carb foods that are easy to digest and benefit overall aging.
The plan should focus on maintaining vitality and supporting age-related health concerns with keto-friendly meals, whether it’s a keto diet for elderly women or the keto after 50 meal plan.
Some things to keep in mind when planning the keto diet include:
Foods lose their nutrients when they undergo processing or refinement (5). When planning a keto diet for seniors, the main focus should be on lean meats, fruits, vegetables, and healthy fat sources that can provide the most nutrients. Although packaged and processed foods are convenient and yummy, they can be detrimental to your health (6).
Cooking with natural ingredients doesn’t need to be fancy. Imagine breakfast with scrambled eggs, smoked salmon, and avocado. Lunch could be a grilled meat salad. And for dinner? A cozy soup or hearty casserole made from scratch. Simple and satisfying. If you’re curious about healthy keto snacks, check out our earlier article
Your choice of cooking oil can determine the overall nutritional value of a meal. Some familiar oils, such as seed and vegetable oils, contain highly inflammatory omega-6 fatty acids. They may release carcinogens when heated at high temperatures (7). Try to choose oils that are enriched with omega-3 fatty acids with high smoke points. These include extra virgin olive, coconut oil, avocado oil, ghee, or grass-fed butter.
Read more: The Keto Diet Basics: Foods, Tips, and Benefits
The body should always have enough fiber, especially in old age when the intake of dietary fiber is often low. A few low-carb fiber sources include flax seeds, chia seeds, broccoli, Brussels sprouts, coconut flour, and almond flour. Some other excellent fiber supplements include oat fiber and psyllium husk. These are tasteless powders that can be added to yogurt, cereals, and smoothies.
Remember, going organic is a healthy choice at every age. Anything locally-grown or in-season should be in your fridge if you want to stay active and healthy. A keto diet for seniors can show positive results with care and precision. Some considerations should also be given to:
The ketogenic diet for older adults requires careful planning to ensure you aren’t crossing any limits or harming yourself. Following all the protocols can help them enjoy a healthier lifestyle without being dependent on others. Although it’s not guaranteed, the keto diet can potentially change seniors’ lifestyles. Check out some of its potential benefits in the next section.
Proponents of the keto diet appreciate its multiple health benefits for older adults. Here are the perks that could be enjoyed by the elderly if they implement keto in their lifestyles:
Many seniors suffer from insulin resistance. This is a condition that is associated with or can lead to diabetes, which can create life-threatening situations (8). The keto diet is especially recommended for those who want to manage their blood sugar levels and reverse their insulin resistance. It reduces dietary sugars and allows insulin and blood sugar to return to normal. That being said, if you’re taking insulin or other medications to combat diabetes, you should discuss your keto plans with your doctor first.
As mentioned earlier, the keto diet should include whole foods. This can keep nutrient deficiencies at bay. Older adults are more likely to face nutritional deficiencies due to digestive capabilities and changing appetite levels (9). A Harvard study discovered that nutritional deficiencies may occur if the foods recommended on the keto diet aren’t included (10).
Key nutrients such as iron, B vitamins, vitamin D, and healthy fats are crucial. Not getting enough can lead to problems with your brain, feeling tired, and looking older faster. Healthy fats are essential as they help your body absorb other nutrients, specifically fat-soluble vitamins (11). You can get tested to see if you’re getting enough of these essential nutrients, and taking a daily vitamin can help fill any gaps, but it’s not a substitute for eating healthily.
Another benefit of the keto diet for seniors is that it improves their cognitive abilities. Humans experience gradual memory loss, reasoning, and thinking skills with age (12). The keto diet can potentially control some cognitive mishaps that happen with time.
Scientists have found a possible explanation for why older male mice on keto diets seem to get healthier (13). They suggest that switching male mice from a regular diet to a keto diet leads to better communication within the brain. Before this, Dr. John Newman had already shown that giving male mice a keto diet on and off could lower their risk of dying in middle age and stop the memory loss that comes with getting older.
Another benefit of the keto diet is that it seems to reduce inflammation in all body parts, including the brain (14). This advantage becomes apparent when comparing a keto diet to one that’s full of refined sugars and carbs, which can cause inflammation. In addition, scientists have discovered that brains affected by Alzheimer’s disease can’t use glucose (from carbs) for energy, which makes it even more important to provide an alternative fuel source to keep the brain working.
Losing weight becomes more difficult as you age due to a slow metabolism, less physical activity, and hormonal changes. A study in 2013 looked at research that followed people for a year or longer and found that people on keto diets lost approximately two pounds more than those on low-fat diets (15). The authors concluded that this difference was not particularly meaningful in terms of actual health benefits.
Healthy weight loss after the age of 50 or 60 can be achieved through a keto diet. When carb intake is low for a period of time, your body transitions to burn energy through stored fat instead of glucose. A review of 13 studies comparing different diets found overweight and obese people lost more weight in the long term on a keto diet than on a low-fat diet (16).
Studies have also proven that healthy weight loss in seniors can improve mobility and reduce joint pain (17).
Although the keto diet has many benefits, seniors should follow a comprehensive approach. This means there should be an equal emphasis on proper sleep, exercise, and a positive mindset.
Read more: Top 10 Balance Exercises for Seniors at Home
A well-designed keto diet plan for seniors should focus on nutrient-dense whole foods that can boost overall health. The best plan should always focus on big-picture goals that ensure their health isn’t compromised. It can be challenging for beginners to find and consistently follow a plan. We suggest the following example if you want a 28-day keto diet for seniors:
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Week 2: Adding Keto Staples
When you reach the fourth week, try incorporating variety into your meals while sticking to the keto principles. Try listening to your body and adjust accordingly. Fit seniors with little or no medical conditions require minimal assistance to start a 28-day keto diet plan. If you experience good outcomes after the first four weeks, take this as your signal to go ahead and make long-term lifestyle changes.
Seniors may achieve success with the keto diet, as it can help them lose weight, manage their blood sugar levels, and potentially reduce their risk of heart disease. However, it’s essential to be aware of the potential downsides and always talk to your doctor or a registered dietitian before you make any major dietary changes. Yes, it’s a safe option if they have no medical conditions and their doctor approves of them following this plan. The Dietary Guidelines for Americans (DGA) suggests that carbohydrates should make up 45 to 65 percent of the calories you consume each day. It’s also advised that you should consume a minimum of 130 grams of carbs to ensure your body can perform its essential functions. It’s not a good idea for pregnant or breastfeeding women or people with health issues such as irritable bowel syndrome (IBS), osteoporosis, or kidney problems to follow this diet.Frequently Asked Questions
Is the keto diet safe for seniors?
Is a keto diet safe for a 70-year-old?
How many carbs should seniors eat per day?
Who should avoid a keto diet?
Even when you’re 60 years old or beyond, it’s never too late to get healthier. Switching to a low-carb eating plan such as keto can help adults reduce the impacts of aging. Knowing all about the basics of keto is the first step, as you’ll skip the carbs you’re used to consuming. You may experience some negative impacts, such as reduced energy levels. Also called the keto flu, this may happen during the initial stages of a keto diet (18), but don’t worry, the symptoms can subside over time.
Make sure to consult your doctor before starting any keto meal plan. Pay attention to their advice to ensure you get all the nutrients you need and avoid potential health issues.
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