The keto diet (also known as the ketogenic diet) asks you to make major changes to your daily eating habits. This high-fat, low-protein program drastically restricts carbohydrates, including bread, cereals, grains, and even many fruits and vegetables. The keto diet may be challenging, but some people find that when they follow it carefully, they get benefits that outweigh the drawbacks. People over 50 may have success on the keto diet, because it has the potential to promote weight loss, control blood sugar, and possibly protect against heart disease. But this eating plan does have risks, and you should always check with your doctor or a licensed nutritionist before you start any new diet.
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How Does the Keto Diet Work?
It’s a partial fast. Typically after you eat carbs, your blood sugar goes up, and that sugar powers the body’s cells. But when you don’t eat carbs for a while, your blood sugar runs dry, and the liver begins using stored body fat for fuel. It’s like a back-up system for your body. This process is called ketosis.
Because the keto diet is not a full fast, your body still has an alternative source of energy, and you can maintain lean muscle mass.
Benefits of the Keto Diet
One thing many people will notice first on the diet is weight loss. But much of that is water weight. Sugar is stored in your body and bonded with water. So, when you start cutting carbs, your body uses the sugar and releases the water, creating the appearance of weight loss.
Aside from dropping pounds, other benefits of the keto diet include:
Blood sugar control. The diet is linked to lower blood sugar.
Heart health. The keto diet can improve total cholesterol levels and sometimes boost the level of “good” (HDL) cholesterol. This may help lower the risk of getting heart disease.
Retaining lean body mass. As we age, it’s common to lose muscle and sometimes feel weaker. The keto diet may help you keep muscle longer, which is likely because you’d be getting more protein and limiting unhealthy foods.
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