Diet and nutrition are a fundamental part of a healthy lifestyle. For older adults, the foods eaten make all the difference in health and wellness. It’s never too late to take control of your health, and one simple way to do this is by changing to a new diet—like keto.
The keto diet can be a healthy option for seniors when monitored carefully. It’s an excellent way to quickly lose a few pounds. However, it can also have side effects, so it’s important to be informed before making a severe dietary change.
What Is the Keto Diet?
The human body typically relies on carbohydrates as its primary energy source. When you consume carbohydrates, they’re broken down into glucose. This fuels the body’s activities—think of it as gas for a vehicle.
The basic function of the ketogenic, or “keto” diet, is to alter this process. Keto is about significantly reducing carbohydrate intake, which prompts the body to enter a new metabolic state called “ketosis.” In ketosis, the body burns fat cells for fuel instead of glucose. This makes the keto diet a great way to quickly lose weight.
On keto, meals consist of healthy fats and oils while entirely removing sugars, starch, grains, and carbohydrates. This shift can be extremely beneficial, but you should always be careful when making significant nutrition changes. Keto, while helpful, can cause some unique side effects.
What Foods Can You Eat on Keto?
When following a keto diet, there are plenty of delicious foods to enjoy while keeping your body in ketosis. Here are some common foods that fit well within the diet:
- Meat and poultry
- Fish and seafood
- Eggs
- Cheese
- Greek yogurt
- Butter
- Olive oil
- Avocados
- Nuts and seeds
These foods form the backbone of a keto diet. You can create plenty of satisfying meals that keep your body in ketosis.
However, it’s important to note that ketosis is not a permanent state. If you resume eating carbohydrates and sugars, you’ll revert to your usual metabolic process.
Is Keto Safe?
With any dietary change, safety should be your first concern. The keto diet can be safe when it’s properly managed, but being informed is key here. The keto diet does have some significant side effects. Some people find them mildly inconvenient, while others find them too much to deal with.
First, there’s something called the “keto flu.” This is a group of symptoms that can be extremely frustrating. When your body is transitioning to ketosis, it’s common to feel fatigued, irritable, and to experience digestive issues. However, these symptoms typically subside after the first week.
Secondly, there’s a risk of nutrient deficiencies. Since many grains and fruits are removed from the diet, you may not be getting enough essential vitamins and minerals. It’s important to consult with a healthcare professional before starting any new diet so that you can help ensure that your nutritional needs are being met.
Lastly, some people find it challenging to stick to a strict keto diet long-term. This can lead to unhealthy eating habits. Though the diet is effective, it’s also quite restrictive, which can make it difficult to sustain over extended periods of time.
The Benefits of Keto
The keto diet offers several potential benefits. It’s an appealing option for seniors looking to boost their overall well-being. Some of the benefits of keto include:
- Quick and effective weight loss
- Improved energy levels
- Better control over blood sugar levels
- Enhanced mental clarity
- Reduction in harmful body fat
The keto diet can be a valuable tool for managing health. Many seniors report feeling more energetic and focused, which can improve their quality of life.
However, it’s important to note that your individual experience may vary. If you ever notice unusual symptoms or any side effects impairing your quality of life, talk to a healthcare professional. There are alternatives to the keto diet to make the diet more manageable.
The Possible Side Effects of Keto
While the keto diet has its advantages, it also has potential side effects, particularly for seniors. Here are some common side effects to be aware of:
- Digestive issues
- Nutritional deficiencies
- Increased cholesterol levels
- Loss of muscle mass
- Dehydration and electrolyte imbalances
It’s important to make sure you’re meeting all your nutritional needs. If you’re concerned about your overall health, work with a healthcare professional to find the right dietary plan for you. While keto can be helpful, it isn’t for everyone.
Living a Healthy & Supported Lifestyle
Adopting a keto diet can be a great addition to a healthy lifestyle. When approached mindfully, keto can be a safe and effective way to lose weight and improve overall health.
Here at The Lodge at Truitt Homestead, we are committed to helping seniors live their best lives. We’re happy to support all of our residents in their journey to better health and wellness. Contact our team today to learn more, or schedule a visit to see for yourself!
