“To build muscle, older people need more protein than younger people,” Prado says. (13) “The diet is pretty hard to follow because it’s a complete shift from what you’re used to,” Nisevich Bede says. Reduced epilepsy seizure episodes in both children and adults 13. Consider these exciting, flavorful, and nutrient-packed dishes in your keto meal rotation. Please enable Javascript in your browser and try Perhaps you have friends who won’t go to dinner after 7, because the time falls outside their “food window.” You might have even seen someone drinking “bulletproof coffee” — regular joe with a pat of butter and some oil mixed in. Along with weight loss, health parameters associated with carrying excess weight have improved, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. Hunger tends to be the worst side effect of dieting. Obesity Treatment by Very Low-Calorie-Ketogenic Diet at Two Years: Reduction in Visceral Fat and on the Burden of Disease. Fat and weight Loss 3. Resting Metabolic Rate of Obese Patents Under Very Low Calorie Ketogenic Diet. AARP members can take the Staying Sharp brain health assessment for free! For more information, you can look to national programs that are gaining steam. The ketogenic diet or keto diet, consists of a low carbohydrate, minimum protein, and high-fat eating plan. And while some fats can be healthy, there’s a risk that in following a high-fat diet, you’ll increase your intake of unhealthy trans and saturated fats. Keto is often suggested for children who suffer from certain disorders (like Lennox-Gastaut syndrome or Rett syndrome) and don’t respond to seizure medication, according to the Epilepsy Foundation. Balanced hormone levels 7. (1) One study, published in May 2016 in the journal Epilepsy & Behavior, found the diet reduced the frequency of seizures for many study participants, 7 percent of whom were seizure-free at the four-year mark. Plus, much of what people lose in ketosis, at least initially, is water weight. Are dietary 'villains'--from gluten to diary--really so bad for you? High-protein, low-carbohydrate diets, like The Atkins Diet , have been widely promoted as effective weight loss plans . Azar ST, Beydoun HM, Albadri MR. Benefits of Ketogenic Diet for Management of Type Two Diabetes: A Review. Very-Low Carbohydrate Ketogenic Diet v. Low-Fat Diet for Long-Term Weight Loss: A Meta-Analysis of Randomized Controlled Trials. You'll start receiving the latest news, benefits, events, and programs related to AARP's mission to empower people to choose how they live as they age. So when you start cutting carbs, your body grabs that sugar and releases the water. Lowered risks of cardiovascular disease and metabolic syndrome 4. Once you confirm that subscription, you will regularly “People think they’re losing fat, but they’re actually rapidly losing water,” Prado says. It seems that by … If you find yourself running to the bathroom more often while on a ketogenic diet, a quick … Here are some of the foods you may eat on keto: Foods and drinks that you’ll avoid on the keto diet include many whole fruits (though some fruits are keto-friendly), dried fruits, whole grains, cold cuts, chicken nuggets, milk, ice cream, alcohol, and desserts. But when you don’t consume carbohydrates for an extended period — as your ancestors might have done in times of famine — the glucose runs dry, and your liver begins converting stored body fat into W-shaped molecules called ketones. Comments: 0. Compare that with the typical American diet — which is usually 50 to 65 percent carbs — and it’s safe to say this is a completely different way of eating, Nisevich Bede says. The keto diet — a high-fat, moderate-protein, and low-carb eating approach — may help with weight loss and lower blood sugar, but may have some unwanted side effects, too. related to AARP volunteering. Bottom line: Talk to your doctor first, and approach keto diets carefully and cautiously. [2,7] There is also growing interest in the use of low-carbohydrate diets, including the ketogenic diet, for type 2 diabetes. Lowered blood sugar, triglycerides and bad cholesterol levels 5. Perhaps the most popular of all benefits is weight loss. Also, people with type 1 diabetes shouldn’t follow the plan because of the risk for hypoglycemia (low blood sugar), and anyone who has had their gallbladder removed should avoid it because the diet is so high in fat. Relaxing the rules can cause weight re-gain. (7) Here’s why: When you’re eliminating certain food groups (like fruits, legumes, and whole grains) and severely limiting others (like many vegetables), it’s not uncommon to experience nutritional deficiencies. Once their bodies are used to the diet, “The first thing people report is, ‘Oh my gosh, I have this steady energy and I don’t have the need to snack at 3 p.m. because my energy is waning,’” Nisevich Bede says. Here are answers to questions about how they work and whether ketogenic diets are a sensible approach to weight loss for older people. © 1996-2020 Everyday Health, Inc. But it’s not easy. Breakfast Two fried eggs, tomato slices, coffee with heavy cream, Snack Full-fat cottage cheese topped with pine nuts, Lunch Spinach salad with a grass-fed burger on top, cheese and avocado, Dinner Grilled salmon with a side of broccoli topped with butter, The keto diet has a massive fan base that has grown at least in part due to the popular Netflix documentary The Magic Pill, which touts a trove of promising keto health benefits. The diet calls for consuming high amounts of fat, a moderate amount of protein, and a very limited amount of carbs. The keto diet has a lot of benefits and drawbacks, even when it comes to skin. I highly recommend it for anyone thinking about a Keto diet. Following a keto diet, on the other hand, involves eating primarily fat plus a limited amount of protein (because protein can be converted to glucose) and almost nothing else. Considering these risks, people who have kidney damage (including those with type 2 diabetes), plus individuals with or at risk for heart disease, and pregnant or breastfeeding women, shouldn’t try the keto diet. People With Thyroid Disease A a keto diet may suppress levels of thyroid hormones, says Audrey Fleck, RDN, an integrative and functional nutritionist and certified diabetes educator in Perkasie, Pennsylvania. After you follow the diet for a few days, your body enters ketosis, which means it has started to use fat for energy. But while some research is promising — one study published in October 2013 in the British Journal of Nutrition found that the keto diet led to greater weight loss than a low-fat diet, for example (4) — there is a lack of long-term research (greater than two years) that suggests a highly restrictive diet like keto is superior for weight loss than others, and it’s certainly not right for everyone. If you suddenly and drastically cut carbs, you may experience a variety of temporary health effects, including: 1. Ketogenic, or “keto,” diets have been around a long time. The diet results in further weight loss because it encourages you to load up on whole, high-fat foods, Nisevich Bede says. But the No. For diabetics, it’s best done under a doctor’s supervision. (5) That’s because while it may lead to a short-term weight loss, experts flag how difficult it is to follow, the lack of nutrition, and potential health risks from cutting major food groups and eating more saturated fat. again. Improved physical performance 2. Autism improvements 12. But for older adults, the biggest risk of fasting or keto dieting is the fact that you’re often depriving your body of the protein it needs to build and maintain muscle mass. In the meantime, please feel free Bad breath 3. By definition, being in a state of ketosis means you are burning fat for energy. And while there’s a growing popularity in treating binge eating disorder (BED) with keto, experts strongly advise against it. Historically used to treat epilepsy in children, the ketogenic diet has become popular as a quick weight loss tool. Treatment of BED requires regular, adequate food intake without restriction, says Sumner Brooks, MPH, RDN, a certified eating disorder dietitian in Portland, Oregon. That’s considerably less than what Prado recommends for the average 180-pound person who wants to avoid frailty, falls and fractures. The ketogenic diet isn’t a cure-all, and it doesn’t give you license to eat as much unhealthy fat as you want. Bottom line, the hype around this diet is tempered by the fact that researchers just don’t know about the long-term safety of following a high-fat diet (particularly one that may be high in saturated fat). Ketogenic diet benefits and risks As you might expect, one of the main reasons for embarking on a nutrition plan like this would be to lose weight . Weight loss. “The keto diet is designed to mimic the effect of fasting without actually starving,” says Stephen Cunnane, a professor with the Research Centre on Aging at the University of Sherbrooke in Quebec. And she will also reveal how you can sustain it the right way. The keto diet is touted as an effective tool for weight loss and the health benefits extend much further and beyond. There is some positive evidence. Please return to AARP.org to learn more about other benefits. “To build muscle, older people need more protein than younger people,” Prado says. The keto diet was created in 1921 for its ability to suppress seizures. Made famous by the Atkins Diet and other similar weight-loss plans, low-carb diets are most well-known for shedding pounds fast. With as little as 12 hours of fasting, your brain begins shifting toward ketone metabolism, and as ketosis ramps up, ketones can supply more than 60 percent of your brain’s energy, which helps it overcome the problem of sugar metabolism. In other cases, it may also help patients reduce the dose of their medication. In fact, doctors have been using keto therapeutically for this purpose since the 1920s. Induced and Controlled Dietary Ketosis as a Regulator of Obesity and Metabolic Syndrome Pathologies. Lowering oxidative stress in the body is one way to increase lifespan. Anti-aging. Avoid falling for these common misconceptions to stay safe and possibly see better results. The only clear and proven health benefit of the keto diet is reducing epileptic seizures in children. Leafy green vegetables (romaine, spinach. But the research is still too young to say for sure. You lose weight temporarily because “if you’re not hungry every five minutes and can work on your willpower,” you won’t eat as much, Nisevich Bede says. A lack of fiber, for instance, can make it more likely you’ll experience constipation. But researchers have taken a greater interest in it as a medical diet, too. En español | Maybe you know someone who snarfs down piles of bacon, but thinks toast is evil. The ketogenic diet is a high-fat, very-low-carb eating plan that may lead to weight loss and lower blood sugar in diabetics. Slashing your intake of carbs can also make you feel hungrier than usual — a feeling that can last until you’re three weeks in. Chan School of Public Health, Diabetes & Metabolic Syndrome: Clinical Research & Reviews. Do Ketogenic Diets Really Suppress Appetite? “With a ketogenic diet, we may be able to essentially starve cancer cells,” Prado says. high-fat diet gained a foothold when proven to reduce seizures in pediatric patients with epilepsy But it may be worth it if you’re looking to lose weight or have one of the health conditions it’s been shown to help with. The downsides: While the research is exciting, there's very little evidence to show that this type of eating is effective — or safe — over the long term for anything other than epilepsy. These “bad” fats are found in things like red meat, poultry skin, cheese, and butter, and can lead to an increase in LDL, or “bad” cholesterol and increased risk of heart disease. … In the next 24 hours, you will receive an email to confirm your subscription to receive emails The ketogenic diet has been shown to produce beneficial metabolic changes in the short-term. The keto diet is a low-carb and high-fat eating plan that has become rather widespread among the dieters in the last years. Below is a graphic for a quick look at the short terms risks of a ketogenic diet and how to remedy it. “The diet is very monotonous,” Prado says. A Systematic Review and Meta-Analysis. Muscle cramps 5. The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. The documentary is a well-done narrative that brings the low-carb, high-fat diet into focus. 3. “With the ketogenic diet, you have a maximum amount of protein you can eat — usually only 15 percent of your calories.”. But the fact of the matter is that most of the studies on the keto diet are premature. In studies on animals, researchers have shown that fasting or severe restrictions on carbohydrates can slow or halt the growth of some tumors. To be on the safe side, be sure to discuss with your doctor whether the keto diet is right for you before you drastically change your eating habits. Sugar stored in your body is bound with H2O. Efficacy of and Patient Compliance With a Ketogenic Diet in Adults With Intractable Epilepsy: A Meta-Analysis. Fatigue 6. Meaning: They’re in small populations of humans, or they’re in rats. The Risks of High-Protein, Low-Carb Diets Is a Low-Carb Diet Right for You? The Ketogenic Diet for Type II Bipolar Disorder. “The results are promising,” Prado says. AARP is a nonprofit, nonpartisan organization that empowers people to choose how they live as they age. AARP members receive exclusive member benefits & affect social change. Members can take a free confidential hearing test by phone. Some research suggests that ketogenic diets might help lower your risk of heart disease. (And you are very different from a rat.). And despite what might initially come to mind when you think about low-carb diet plans or what you may have been told about why low-carb diets are bad for you, research suggests that a balanced low-carb diet poses few health risks if done right. By subscribing you agree to the Terms of Use and Privacy Policy. In order to avoid some of these risks, the diet needs to be well planned to ensure you’re hitting all of your nutritional bases. While the diet has roots in medicine, its widespread use is still new, and not every doctor understands the keto diet. (15). This side effect is so common that there’s a name for it: the keto flu. (Virta Health is another company that does this.). Offer good through Dec. 18, International Journal of Diabetes and Clinical Research. Initially, the weight loss comes from loss of water because you cut down on carbs in your diet and your body uses up the carbohydrates stored in the liver, which hold onto water. What Happens to Your Cholesterol When You Go on a Keto Diet? It’s usually broken down to 75, 20, and 5 percent of your daily calories, respectively, says Pamela Nisevich Bede, RD, a dietitian with Abbott’s EAS Sports Nutrition in Columbus, Ohio. You can also manage your communication preferences by updating your account at anytime. Intermittent fasting attempts to mimic the effects of a temporary famine by limiting one’s food intake to a daily window (usually about eight hours), or by integrating a couple of very-low-calorie days into each week to force the body into ketosis. In the 2019 U.S. News & World Report Best Diets rankings, keto lands at number 38 of 41 diets profiled. Could a new drug put the breaks on aging. Sign up for our Diet and Nutrition Newsletter! 1. People With a History of Eating Disorders Going on a strict diet that eliminates food groups could trigger a relapse if you have a personal history of having an eating disorder. It’s unique because the fad diet has captured the interest of people who want to lose weight — and there’s no shortage of reported success stories to be found. That means following a restrictive, keto-friendly food list. It produces a transition in the metabolism in which substituting the carbs for fats and ketones, and you will achieve that these will convert into energy. By cutting carbs, you’ll also cut sugar and simple, refined carbohydrates, which means a steadier supply of energy. 1 reason people adopt the keto diet nowadays? The benefits of a ketogenic diet are similar to those of other low-carb and higher-fat diets, but it appears to be more powerful than liberal low-carb diets. receive communications related to AARP volunteering. You will be asked to register or log in. Bueno NB, de Melo IS, de Oliveira SL, et al. Conceived in the 1920s as a treatment for epilepsy, they provided the science behind the Atkins diet that first became popular in the 1970s. Insufficient calories, reduced protein intake, rapid weight loss, and micronutrient shortfalls may all impact hair growth and health. Despite claims that the keto diet can help the following groups, experts say the plan may be risky for them: People With Type 1 Diabetes These individuals are insulin-dependent, and a keto diet could lower their blood sugar to dangerous levels, says Moree. Increased metabolism 10. (1) They note that keto can decrease the number of seizures these children have by half, with 10 to 15 percent becoming seizure-free. Newbies on the diet find it helpful to track whether they’re in ketosis with a urine ketone strip or a blood-prick meter, but Nisevich Bede says you’ll eventually learn what ketosis feels like and will know whether you’re in it. If you’re at risk or have heart disease, it’s important to speak with your doctor first about your health needs. Read on to learn about ketosis, and learn about the safety, health benefits, and risks of the ketogenic diet. That means the diet has been touted as a treatment for hyperthyroidism; nonetheless, the approach is controversial. Good Fats and Bad Fats: The Facts on Healthy Fats. Carbohydrates cause insulin spikes that can then raise blood sugar levels. Symptomatic improvement in Parkinson’s disease patients 14. Diarrhea. Once the body is running on fat for fuel, it is easier to access and utilize its own stored fat -- a process called ‘lipolysis’ -- which can lead to an overall reduction in weight. Even if you’re at risk for cardiovascular disease, you still may be a candidate for the popular diet. “We can only get into ketosis by eating less than about 50 grams of carbs a day — about a cup of cooked pasta,” says Carla Prado, an associate professor of nutrition at the University of Alberta in Edmonton. 10 Keto-Friendly Barbecue Recipes to Make This Summer, Why the Keto Diet Is Making Your Hair Fall Out (and How to Stop It), 10 Dessert Recipes You Won't Believe Are Keto-Friendly, 7 Bloggers’ Favorite Keto Diet Dinner Recipes (Plus 1 Dessert). How I Controlled My Seizures With a Ketogenic Diet, A Detailed Guide to Ordering Fast Food on the Keto Diet, the keto diet may play a role in treatment or prevention of diseases, Why the Keto Flu Happens and How to Manage the Symptoms, Cleveland Clinic Functional Ketogenics Program, Harvard T.H. (2) And though it wasn’t the goal for this study, nearly 20 percent of the participants lost weight while following the diet. Benefits versus risks The keto diet has been reported to be effective for weight loss, monitoring blood sugar in diabetic patients, and decreasing blood pressure and … Moreno B, Crujeiras AB, Bellido D, et al. • In a study, Cunnane and his colleagues gave 19 cognitively impaired subjects — average age 75 — two daily drinks containing medium-chain triglycerides (MCT), a fatty acid that converts into ketones more efficiently than the mixed fats in food sources. To help you weigh it all up I’m going to talk you through the highs and lows of the keto benefits and side effects. In 2015, there were 159 studies listed in the database PubMed (which is run by the U.S. National Library of Medicine and the National Institutes of Health). “Type 2 diabetes can be controlled with a ketogenic diet,” says Cunnane. • “Ketones are actually its preferred source of energy,” Cunnane says. But while these results sound promising, they may have nothing to do with whether or not people achieve ketosis. Benefits and Risks of a Keto Diet: The Magic Pill. • There’s no evidence that ketones will have the same cognitive-boosting effect on normal, healthy brains that process glucose properly, says Cunnane. Ketogenic Diet Safety and Side Effects. And it’s really difficult to have people follow the diet.” Until there is better data, it’s too early for experts to make sweeping recommendations for cancer patients who are already undergoing difficult treatment plans. Two examples: Virta Health, where they are studying the diet’s role in prediabetes and type 2 diabetes treatment, and the Cleveland Clinic’s Functional Ketogenics Program. In a study published this year, volunteers who went on a ketogenic diet for three months lost 17 pounds and 5.1 percent of their body fat, on average. There is a growing body of research which demonstrates the neuroprotective effects of the ketogenic diet to slow cancer progression, as well as diseases like Parkinson’s and Alzheimer’s, for which there are no effective medical treatments. When you eat fewer carbs on a keto diet, it keeps your blood sugar and insulin levels even. The short-term well-done narrative that brings the low-carb, high-fat diet type Two diabetes a... Of Public health, Inc. and may not be used by third parties without explicit permission syndrome 4 to! Chan School of Public health, Inc. and may not keto diet benefits and risks used by third without! Flu-Like symptoms, such as headaches and fatigue R, Shidler MD, K.... Respect your patients by providing them with evidence-based medical outcomes, not.! Cells predominantly eat glucose ; some cancer cells can ’ t metabolize.... To Remedy them diet Right for you disease patients 14 shortfalls may all impact hair growth and health sometimes to! 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