An active, vibrant lifestyle is an amazing thing, but one often overlooked part of this is diet and nutrition. There are plenty of diets often recommended as a great way to lose weight quickly, with the keto diet being an extremely popular one. But is the keto diet healthy for seniors?
The keto diet can be a healthy choice for seniors, though it’s important to know that this diet does include some side effects. It forces the body to go through a metabolic change which can cause flu-like symptoms. Before making any significant dietary changes, you should always consult a healthcare professional to determine if it’s a safe choice for you.
What Is the Keto Diet?
The ketogenic diet, often abbreviated as the keto diet, is a low-carb, high-fat diet designed to shift your body’s primary energy source from carbohydrates to fats. This diet focuses on drastically reducing how many carbs you consume and replacing them with fat.
This change forces the body into a state of ketosis, where your body starts burning fat as its primary fuel source. This is often an extremely effective way to quickly lose weight as your body begins using any fat reserves.
Though the keto diet is an effective way to lose weight, it can also be extremely restrictive. If you return to your regular diet, your body stops burning fat and stores it as usual, which can lead to regaining the weight you lost—especially if you return to old dietary habits.
The sudden switch to keto can also cause strain while your body adjusts. Ketosis often causes symptoms similar to the flu; you may feel nauseous, develop headaches, and even have digestive issues.
What Can You Eat on the Keto Diet?
On the keto diet, you focus on eating healthy high-fat foods rather than carbs. You can consume the following foods:
- Meat, including beef, chicken, and turkey
- Avocados
- Nuts and seeds
- Olive oil and coconut oil
- Fatty fish like salmon or mackerel
- Full-fat dairy products, such as cheese and yogurt
- Non-starchy vegetables, including leafy greens, broccoli, and bell peppers
These foods are rich in healthy fats and provide essential nutrients, making them excellent options for maintaining your overall health while in ketosis. However, it’s important to remember that you need to avoid any foods with carbohydrates, as they can offset the diet and reduce the benefits of keto.
Foods to Avoid on the Keto Diet
To maintain ketosis, it’s crucial to avoid certain foods, such as:
- Grains, including wheat, rice, and oats
- Starchy vegetables like potatoes and corn
- Sugary foods, such as candy, cakes, and soft drinks
- Most fruits, especially bananas, apples, and oranges
- Legumes, including beans and lentils
- Processed foods that contain added sugars or high-carb ingredients
Steering clear of these foods will help keep your body in ketosis, allowing you to enjoy the benefits of the diet. However, some people find it challenging to avoid these foods for long. If you begin eating foods with carbs again, you’ll regress to your natural metabolic state, which ends the effects of ketosis.
The Side Effects of the Keto Diet
For many seniors, keto can be a safe and effective way to lose a few pounds. If you follow the diet strictly, you can quickly burn through excess fat; once you’ve reached your desired weight, you can simply stop following the diet and end ketosis.
However, it’s important to note that the bodily change to ketosis can be straining. There’s even a state called the “keto flu” during the adjustment—this often causes:
- Fatigue
- Nausea
- Headaches
- Dizziness
- Muscle cramps
- Digestive issues
This can often be disconcerting, and many people stop the diet once they begin experiencing symptoms of the keto flu. These symptoms are temporary, however, so it’s essential to stay hydrated and ensure you’re getting enough electrolytes—these can alleviate some of the symptoms associated with the keto flu.
While these symptoms are a normal sign of ketosis, it’s important to listen to your body. If you experience any unusual symptoms when trying any new diet, you should always visit a healthcare professional for personalized advice.
Staying Healthy as a Senior
Maintaining a healthy lifestyle as a senior involves a many-angled approach. Regular exercise, diet, and hydration—these all play a significant role. Whether you plan to try keto, an alternative diet, or any other nutrition plan, you should always feel supported in your journey toward a healthier you.
At Eagle Point Senior Living, we believe in supporting every individual on their health journey. We’re here to help you each and every day, and in our community, you can feel empowered knowing that you’re in good hands. Schedule a visit to explore our community today—your health and happiness are our top priorities.
