Keto and Perimenopause: Can a Low-Carb Diet Ease Hormonal Symptoms?
The Intersection of Keto and Perimenopause
Perimenopause can feel like a whirlwind of symptoms — mood swings, night sweats, weight gain, and fatigue, just to name a few. If you’re navigating this hormonal transition, you might be wondering if diet could offer some relief. Enter the ketogenic diet. Popularised for its weight-loss benefits, keto is now being explored as a potential ally in managing perimenopausal symptoms. But is it safe? And does it really work?
This article dives into the science of how keto affects women in perimenopause, its potential benefits and risks, and important things to keep in mind if you’re considering it.
How Perimenopause Affects Your Body
Perimenopause, the transitional phase before menopause (which is a point in time when you haven't had a period for 12-months), often begins in your 40s (though it can start earlier). It’s marked by hormonal fluctuations, particularly declines in estrogen and progesterone, which can lead to:
- Weight gain, especially around the abdomen.
- Insulin resistance, making it harder to maintain stable blood sugar levels.
- Mood swings and irritability.
- Fatigue and brain fog.
- Hot flashes and night sweats.
These changes can feel overwhelming, but diet and lifestyle interventions like keto may help address some of these challenges.
How the Ketogenic Diet Works
The ketogenic diet is a high-fat, moderate-protein, and low-carb eating plan. By drastically reducing carbohydrate intake (usually to around 20–50 grams of net carbs per day), the body enters a state called ketosis, where it burns fat for energy instead of glucose. This shift in energy metabolism has been linked to several health benefits, some of which are particularly relevant to women in perimenopause.
Benefits of Keto for Perimenopause Symptoms
1. Reduced Insulin Resistance
Hormonal shifts during perimenopause often increase insulin resistance, making it easier to gain weight and harder to lose it. Keto’s low-carb approach helps stabilize blood sugar levels, potentially improving insulin sensitivity. A 2018 study in the journal Nutrients found that low-carb diets significantly reduced insulin levels and improved metabolic health in overweight women (Gower & Fowler, 2018).
2. Weight Management
Many women experience weight gain during perimenopause due to hormonal changes and a slowing metabolism. Keto’s fat-burning state can promote weight loss, particularly around the midsection. A meta-analysis published in The British Journal of Nutrition in 2020 showed that ketogenic diets are more effective for weight loss compared to low-fat diets (Bueno et al., 2020).
3. Improved Mood and Mental Clarity
Brain fog and mood swings are common during perimenopause. Keto’s potential to stabilize blood sugar and provide ketones as an alternative brain fuel can lead to improved focus and emotional stability. Some studies suggest that keto may even have mood-regulating effects, although more research is needed in this area.
4. Better Sleep
Night sweats and hot flashes can wreak havoc on sleep. While there is limited direct research linking keto to improved sleep in perimenopause, many women report better sleep quality on keto due to stable blood sugar levels and reduced inflammation.
5. Potential Hormonal Balance
Although keto doesn’t directly balance hormones, its ability to reduce inflammation and support metabolic health may have downstream effects on hormone regulation. For example, lower insulin levels can positively influence estrogen levels.
Who Should Avoid Keto?
While keto has benefits, it’s not for everyone. You should avoid or consult a doctor before starting keto if you:
- Have a history of disordered eating, as the restrictive nature of keto can trigger unhealthy patterns.
- Are pregnant or breastfeeding.
- Have gallbladder disease or issues metabolizing fats.
- Are on medications for diabetes or hypertension; keto can affect blood sugar and blood pressure, requiring medication adjustments.
- Have thyroid conditions or adrenal fatigue, as keto can sometimes exacerbate these issues.
Can Keto Be Done Long-Term?
For perimenopausal women, keto can be a great short-term strategy to address specific symptoms, but it’s not always ideal for long-term use. Extended periods of very low-carb intake may affect thyroid health or hormone production. A modified approach, such as cycling in carbs (e.g., 1–2 higher-carb days per week) or transitioning to a more moderate low-carb diet, can provide balance.
Tips for Success on Keto During Perimenopause
- Prioritize Nutrient-Dense Fats: Opt for healthy fats like avocado, olive oil, nuts, seeds, and fatty fish.
- Stay Hydrated and Balance Electrolytes: Drink plenty of water and supplement with sodium, potassium, and magnesium to avoid keto flu.
- Monitor Protein Intake: Stick to moderate protein levels to avoid excess gluconeogenesis, which can hinder ketosis.
- Listen to Your Body: If you feel fatigued or notice hormonal disruptions, consider adjusting your carb intake.
- Seek Professional Guidance: Work with a healthcare provider or nutritionist to tailor the diet to your needs.
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Conclusion: Is Keto Right for Perimenopause?
The ketogenic diet can be a powerful tool for managing some perimenopausal symptoms, including weight gain, insulin resistance, and brain fog. However, it’s essential to approach keto mindfully, considering its potential risks and making adjustments based on how your body responds.
As with any major dietary change, consult with a healthcare professional before starting keto, especially during perimenopause. Done right, keto could help you feel more in control and energised during this transformative phase of life.
