If you have a family history of Alzheimer’s disease, you might be curious about lifestyle changes that could help protect your brain. The ketogenic (keto) diet is gaining attention as a possible way to prevent or slow the progression of Alzheimer’s disease.

The keto diet is a high-fat, low-carbohydrate eating plan, originally developed to manage the brain disease epilepsy. Now, researchers are exploring whether keto’s brain-changing effects could also help prevent Alzheimer’s.

Read more about the keto diet and whether changing your diet could help prevent cognitive decline.

What Is the Keto Diet?

The keto diet is a high-fat, low-carb diet that shifts the body into a metabolic state called ketosis. In ketosis, your body burns fat for energy instead of glucose, which is the preferred source of energy for your brain and cells.

There are different types of ketogenic diets depending on the amount of macronutrients (carbohydrates, fats, proteins) you consume. The standard keto diet has the following macronutrient requirements:

• Fats (70 percent to 80 percent) — Nuts, seeds, butter, oils (like olive oil or coconut oil), fatty meats, and full-fat dairy
• Proteins (10 percent to 20 percent) — Meat, tofu, poultry, fish, and eggs
• Carbohydrates (5 percent to 10 percent) — Grains, starchy vegetables (like potato), and fruits

Most people can reach ketosis by consuming under 50 grams of carbohydrates per day, depending on their health and fitness level. This is about the same as two bananas or a cup of pasta. Although the diet is restrictive, some people have experienced short-term benefits from this way of eating.

The ketogenic diet has become popular for its potential weight loss effects, but it may also offer other benefits. Early research suggests it can improve short-term blood sugar levels for people with type 2 diabetes. It also has strong neuroprotective (brain-cell protecting) effects, helping to reduce seizures in children. This raises questions about potential connections to other brain disorders like Parkinson’s or Alzheimer’s.

Before starting a keto diet, it’s important to learn more about what the research shows. Always check with your doctor before making any dietary or lifestyle change, especially if you have a medical condition.

Keto and Alzheimer’s Disease Research

The brain prefers glucose as its source of energy, but in Alzheimer’s disease, the brain may struggle to use glucose effectively. Researchers are exploring whether ketones, another energy source from the keto diet, can improve brain function in people with Alzheimer’s.

A review of studies looked at how the keto diet affects those with Alzheimer’s. Alzheimer’s disease is marked by a buildup of amyloid beta plaques in the brain. Researchers have found that the keto diet may help shift and reduce these plaques, potentially lowering the risk of Alzheimer’s.

The review also suggested that the keto diet helps astrocytes work better. Astrocytes are brain cells that provide energy and help repair damage, which may help prevent Alzheimer’s. Additionally, the keto diet may lower inflammation and oxidative stress, both linked to Alzheimer’s.

A 2024 study found that a molecule called beta-hydroxybutyrate (BHB), which helps prevent early stages of memory decline, increased by almost seven times on the keto diet. BHB might delay Alzheimer’s disease. However, this study was conducted on mice, so it’s not clear whether a BHB supplement could also support memory and prevent Alzheimer’s in humans.

While the keto diet looks promising for helping with Alzheimer’s, it’s not yet clear whether it can actually stop the disease from getting worse. More long-term research is needed to fully understand its effects on disease progression and overall health, as well as specific recommendations for the diet.

Is the Ketogenic Diet Safe?

It’s important to consider the possible dangers of a low-carb, high fat diet. The keto diet may have risks such as kidney stones, constipation, and low blood pressure. Since it cuts out many food groups, including fruits, whole grains, and legumes, it can lead to deficiencies in vitamins and minerals. These are important for overall health and cognitive function.

The keto diet can be quite challenging to stick to, making it hard to sustain. When starting a keto diet, you may experience symptoms such as mood swings, low energy, and dizziness. The diet’s limitations can complicate eating out, attending social events, or even preparing meals. This can be especially difficult for those struggling with mental capacity associated with Alzheimer’s.

In fact, a small study of 10 participants who followed the keto diet for three months found that those with more advanced levels of dementia dropped out of the study due to difficulties in sticking with it.

Tips To Safely Try the Keto Diet

If you think you might benefit from a keto diet, here are some tips to get started.

Consult Your Health Care Providers

Before starting the keto diet, talk to your doctor or a dietitian. This is especially important if you have other health conditions like diabetes or heart disease. A health care provider can help determine if the diet is right for you, and a dietitian can guide you on how to follow it safely.

Ease Into It

It’s important to ease into keto and find what works best for you. There are variations of the keto diet that may be easier to follow. For instance, cyclical or targeted ketogenic diets allow for periods of more carbs, either around exercise or on specific days. There are also lighter versions of keto, with more carbohydrates, that might be better to try. These can help you avoid some of the nutrient deficiencies and fatigue issues associated with strict keto.

Focus on Healthy Fats

Since the keto diet is high in fat, it’s important to choose healthy sources of fats. Healthy fats support brain health and reduce inflammation. Omega-3 fatty acids are essential for brain function and have anti-inflammatory properties. You can find omega-3s in flax and chia seeds, walnuts, and fatty fish like salmon.

In contrast, processed fats are linked to inflammation and an increased risk of cognitive impairment. Processed fats are found in fried foods, fast foods, and baked goods.

Prevent Nutrient Deficiencies

To ensure you’re getting enough vitamins and minerals, include plenty of low-carb, nutrient-dense vegetables in your diet. Good choices include leafy greens (like spinach and kale), broccoli, and cauliflower.

You may want to talk to your doctor about having regular blood tests to track your nutrient levels and markers of inflammation. This helps ensure that the diet isn’t causing negative side effects, especially for brain health.

It’s also important to stay hydrated. As your body shifts to ketosis, you may experience dehydration and imbalances of electrolytes (like sodium and potassium). Drinking broth or using electrolyte supplements can help.

Stay Mentally and Physically Active

Beyond diet, lifestyle factors such as physical activity and mental stimulation can help prevent Alzheimer’s. Regular physical activity, such as walking, biking, or swimming, is linked to a lower risk of Alzheimer’s. Exercise can also boost the production of ketones, supporting a keto diet.

Engaging in regular mental activities can help keep your brain sharp and may lower the risk of developing Alzheimer’s disease. This includes puzzles, games, or learning a new skill or language. Connecting with others and sharing experiences can also stimulate your brain.

Talk With Others Who Understand

On myALZteam, the social network for people with Alzheimer’s disease and their loved ones, more than 86,000 members come together to ask questions, give advice, and share their stories with others who understand life with Alzheimer’s.

Have you tried the keto diet? How was your experience? What other dietary options or lifestyle changes have you made to help prevent Alzheimer’s? Share your experience in the comments below, or start a conversation by posting on your Activities page.