Dieting at any age carries certain risks and benefits. While weight loss is usually a common reason for trying a diet, that’s not the only reason, particularly for seniors. Seniors may pursue a special diet to manage a chronic condition or to improve overall general nutritional health. A diet that has attracted a lot of interest primarily for weight loss is the keto diet. In this blog, read more about the keto diet for seniors and if it’s a safe option to consider.

The keto diet focuses on consuming fat and proteins while avoiding carbohydrates. Keto is short for “ketogenic,” and this diet pushes the body into ketosis, a metabolic state when your body burns fat instead of glucose for energy. The primary reason for the diet is to lose weight.¹

The keto diet restricts carbohydrate intake to less than 50 grams per day while adding more proteins and fats. 

When thinking about the foods you can eat while on a keto diet, the main idea is to focus is to choose foods high in protein and fat. Examples of foods you can eat are:

• Meats: Most any meat, white or red, including fatty fishes like salmon, trout, and tuna are also appropriate choices.
• Eggs: Eggs are a staple for any diet like keto.
• Dairy: Butter, cream, and cheeses of many types are all allowed.
• Nuts and seeds: For snacks, you can choose any nuts or seeds. Both are high in fat and a healthy alternative to carbohydrate snacks.
• Oils: Choose healthy oils like olive or avocado oil.
• Vegetables and leafy greens: Tomatoes, onions, peppers, and green leafy vegetables offer high nutritional value and low calories.

Foods to avoid include any sugary foods, starches, most fruit, legumes, and root vegetables like potatoes or carrots. Avoid low-fat or diet products and condiments that tend to have artificial sweeteners. Limit processed foods and alcohol.²

Seniors who are considering the keto diet should approach it with caution and include their healthcare providers in any decisions about the diet. The main concern is that seniors may lose muscle mass, which older adults can’t afford to do in later life. Strong muscles help with stability and mobility. On the other hand, one benefit may include weight loss.

Because the keto diet focuses on certain foods, there are risks associated with the diet^.2 Seniors especially will want to talk to a doctor before starting the diet and check in regularly to monitor progress or problems.

• The diet is high in saturated fat and LDL fats, which are considered the “bad” fats and are linked to heart disease.
• With limited food choices, the diet may lead to nutritional deficiencies and may also begin to feel monotonous. Here are 8 key nutrients that every senior needs.
• The filtering organs, like the kidneys and liver, may either overload with fat or worsen existing problems.
• Because the diet lacks foods high in fiber, you may experience digestion issues like constipation. Grains, vegetables, and legumes can all increase fiber but may be restricted per the diet guidelines.
• The brain needs balance between sugars, proteins, and carbohydrates to work at its best. Mood swings and increased irritability may occur.

The ketogenic (keto) diet may offer several potential benefits for seniors, although it's important to note that individual results can vary, and anyone considering this diet should consult a healthcare professional. Some potential benefits for seniors include:

The keto diet may support cognitive function. Some research suggests that ketones, which are produced when the body burns fat for fuel instead of carbohydrates, may offer a more stable energy source for the brain. This could potentially help with conditions such as Alzheimer's disease and other forms of cognitive decline, although more research is needed.

As metabolism naturally slows with age, maintaining a healthy weight can become more challenging. The keto diet may help seniors lose weight by reducing appetite and encouraging the body to burn fat for energy. 

The keto diet may help regulate blood sugar levels and improve insulin sensitivity. This can be especially beneficial for seniors at risk of or already dealing with type 2 diabetes, as the diet reduces the intake of carbohydrates, which directly affect blood sugar levels.⁵

Seniors often experience fatigue and low energy levels as they age. By using fat for fuel, the keto diet may provide a more sustained energy source compared to glucose.

Chronic inflammation is linked to many age-related diseases, including arthritis and heart disease. The keto diet may help reduce inflammation due to the reduction in carbohydrates and the promotion of healthy fats, which can support overall well-being.

Seniors interested in losing a few pounds may be interested in following the keto diet. While weight loss is a primary benefit of this diet, restrictive diets like keto may lead to nutritional deficiencies, among other unexpected issues. It’s always a good idea to work with your healthcare team or doctor to create a wellness plan that focuses on your general health goals.

Content contained on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

• “Pros and Cons of the Keto Diet, How This Low-Carb Diet Impacts Your Health,” Healthbeat, last accessed March 6, 2025, https://www.nm.org/healthbeat/healthy-tips/nutrition/pros-and-cons-of-ketogenic-diet
• “The Ketogenic Diet: A Detailed Beginner’s Guide to Keto,” Healthline, last accessed March 6, 2025, https://www.healthline.com/nutrition/ketogenic-diet-101#foods-to-avoid
• “Is a Keto Diet for You?”, AARP, last accessed March 6, 2025, https://www.aarp.org/health/healthy-living/info-2019/ketogenic-diet-risks-benefits.html
• “Should you try the keto diet?” Harvard Health Publishing, last accessed March 6, 2025, https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
• “What Is the Keto Diet and Should You Try It?” Cleveland Clinic, last accessed March 6, 2025, https://health.clevelandclinic.org/what-is-the-keto-diet-and-should-you-try-it