Keto For Women Over 60: Does It Work?

The keto diet is a high-fat, low-carb, moderate-protein eating plan that can promote weight loss, control blood sugar, and protect against heart disease. It is particularly popular among people over 60, as it can be an effective way to manage their weight and health. However, it is a drastic dietary change and can be challenging to stick to, so it's important for older adults to consult their doctor and a dietitian before starting.

Potential health benefits of keto for women over 60

The keto diet is a high-fat, low-carb, moderate-protein eating plan that can be challenging to start and maintain. However, it can offer several potential health benefits for women over 60.

Weight Loss

The keto diet can promote healthy weight loss in women over 60. As we age, our metabolism slows down, making it harder to lose weight. By reducing carbs, the body burns stored fat for energy instead of glucose, leading to weight loss. This can be particularly beneficial for women over 60 who may struggle with weight gain due to hormonal changes and a slower metabolism.

Blood Sugar Control

The keto diet has been linked to lower blood sugar levels and improved insulin sensitivity. This is especially relevant for older adults as prediabetes and type 2 diabetes become more common with age.

Heart Health

The keto diet can improve cholesterol levels and boost "good" HDL cholesterol, potentially lowering the risk of heart disease. As heart disease risk increases with age, this can be a significant benefit for women over 60.

Muscle Mass Preservation

As we age, we tend to lose muscle mass, which can lead to reduced strength and mobility. The keto diet, being high in protein, promotes muscle protein synthesis and may help prevent the breakdown of muscle mass.

Reduced Health Risks

Losing weight through the keto diet can reduce the risk of health conditions such as stroke and diabetes. Additionally, the diet's focus on healthy fats and vegetables may contribute to improved overall health and reduced risk of heart disease and metabolic syndrome.

Cognitive Benefits

Some research suggests that the ketones produced during ketosis may have cognitive benefits, improving brain function and potentially slowing age-related cognitive decline.

While the keto diet offers these potential benefits, it is important to consult a healthcare professional before starting any new diet, especially for older adults with existing medical conditions or those taking medications.

Potential risks of keto for women over 60

While the keto diet can be effective for older people, it is not without its risks. Here are some potential risks that women over 60 should be aware of before starting a keto diet:

Keto Flu

Older adults may experience unpleasant side effects, such as fatigue, brain fog, increased sugar or carb cravings, muscle cramps, and digestive issues, within the first few days of starting the keto diet. These side effects are known as keto flu and are temporary, usually resolving within a few weeks.

Hypoglycemia and Hypotension

For seniors taking medication for blood glucose and blood pressure, there is a risk of abnormally low blood sugar (hypoglycemia) and abnormally low blood pressure (hypotension). It is crucial to seek advice from a doctor experienced in adjusting medication on a low-carb diet.

Kidney Problems

The high intake of animal foods on the keto diet can cause blood and urine to become more acidic, leading to an increased risk of kidney stones. Additionally, the keto diet may overload the kidneys, as they have to metabolize a moderate to high amount of protein. People with chronic kidney disease should avoid keto, as it can worsen their condition.

Nutrient Deficiencies

The keto diet restricts nutrient-dense fruits, whole grains, and legumes, which may lead to deficiencies in vitamins and minerals over time. Some studies suggest that the keto diet may not provide sufficient amounts of calcium, vitamin D, magnesium, and phosphorus. It is important to ensure adequate nutrient intake to prevent cognitive decline and other health issues.

Digestive Issues and Constipation

The restriction of carbs on the keto diet can make it challenging to meet daily fiber needs, leading to digestive discomfort and constipation. This may also negatively impact gut health by affecting the beneficial bacteria in the gut.

Heart Disease

The high-fat nature of the keto diet could increase the risk of heart disease, especially as you age. The restriction of beans, grains, and fruits may lead to a lack of fiber, which is crucial for heart health. Additionally, the keto diet is associated with an increase in "bad" LDL cholesterol, which is a risk factor for heart disease.

How to get started on keto for women over 60

The keto diet is a high-fat, low-carb, moderate-protein diet that can be challenging to start, especially if you've been eating lots of carbs for years. However, it can be a great way for women over 60 to lose weight and improve their health. Here are some tips to get started:

Consult a healthcare professional

Before starting the keto diet, it is important to consult with a healthcare professional, especially if you have any existing medical conditions or are taking medication. A doctor or licensed nutritionist can help you determine if keto is safe for you and provide guidance on how to get started.

Understand the basics of keto

The keto diet is a high-fat, moderate-protein, and low-carb eating plan. By reducing carbohydrate intake, the body enters a metabolic state called ketosis, where it burns stored fat for energy instead of glucose. This can lead to weight loss and have other potential health benefits.

Determine your calorie and macronutrient needs

Before starting the keto diet, it is important to understand your daily calorie and macronutrient needs. Work with a dietitian to determine your calorie requirements and the appropriate ratios of fat, protein, and carbohydrates for your body. Typically, the keto diet consists of about 70% to 80% fat, 20% to 30% protein, and only 5% to 10% carbohydrates.

Create a keto meal plan

Work with a dietitian or nutritionist to create a keto meal plan that meets your nutritional needs and preferences. A typical keto meal plan includes foods like meat, fish, eggs, cheese, avocados, green leafy vegetables, and healthy fats like olive oil. It's important to ensure you're getting enough vitamins, minerals, and nutrients while on the keto diet.

Incorporate exercise

In addition to the keto diet, incorporating exercise can further improve your health and help you reach your fitness goals. Strength training and cardiovascular exercises can help build muscle mass, improve endurance, and boost metabolism. Consult with a fitness coach or trainer to determine an appropriate exercise routine for your age and fitness level.

Manage side effects

When starting the keto diet, you may experience side effects such as "keto flu," which includes symptoms like fatigue, brain fog, increased cravings, muscle cramps, and digestive issues. These side effects are usually temporary and can be managed by staying hydrated, taking electrolytes, and ensuring you're eating enough healthy fats.

Remember, it is important to consult with a healthcare professional before starting any new diet, especially if you have existing health conditions or concerns. With the right guidance and approach, the keto diet can be a safe and effective way for women over 60 to improve their health and lose weight.

Foods to eat and foods to avoid on keto

Foods to Eat on Keto:

• Meat and fish (fattier cuts are better)
• Eggs
• Poultry
• Seafood
• Avocados
• Green leafy vegetables
• Nuts
• Seeds
• Olive oil
• Berries
• Coconut
• Greek yoghurt
• Unsweetened almond milk
• Unsweetened coconut milk-based yoghurt
• Dark chocolate (70-85% cacao)

Foods to Avoid on Keto:

• Bread
• Cereals
• Grains
• Fruits (especially dried fruits)
• Starchy vegetables (e.g. potatoes, peas, corn, carrots)
• Beans
• Legumes
• Dairy (especially low-fat or fat-free)
• Alcohol
• Honey
• Syrups
• Juice
• Soft drinks
• Condiments (e.g. ketchup, barbecue sauce, sweet chilli sauce)
• Glazed ham
• Margarine
• Trail mix
• Low-fat diet foods

Exercise routines that complement keto

Starting a keto diet impacts exercise routines, especially in the early stages. It takes time for the body to adjust to a new fuel source, which is fat. During this adaptation period, you may experience the keto flu, which includes symptoms such as sleep issues, irritability, and fatigue. Therefore, it is recommended to start with low-impact workouts, which can help with weight loss, fat burning, strength, body composition goals, and recovery as you lower your carb intake.

Top 3 Exercises for Keto Beginners:

• Aerobic exercises: Keep them low-intensity (40-50% of your max heart rate). Some examples are jogging, biking, and rowing.
• Easy Resistance Training: A high-rep, low-weight lifting program is recommended for keto beginners.
• Balance and Flexibility: Incorporate exercises such as yoga to prevent injury, improve range of motion, and activate your core.

Other Recommended Exercises:

• Cardiovascular exercises: Brisk walking, which builds endurance.
• Strength training exercises: Squats and using dumbbells to work the arms, which boost muscle mass and stability.

Best Practices:

• Consistency: The most important thing is consistency. There are different ways to approach the keto diet, such as the standard keto diet, cyclical keto diet, pescatarian keto, and vegetarian keto.
• Know your keto macros: Use a keto calculator to determine your daily intake of carbs, fat, and protein to reach and maintain ketosis.
• Get enough electrolytes: Prevent dehydration by taking a keto-friendly electrolyte drink, especially during the transition phase.
• Have keto-friendly snacks on hand: Snacking ensures that seniors obtain adequate nutrients. Examples include boiled eggs, cheddar cheese slices, almonds, and cashews.

Frequently asked questions