Dieting during menopause: Is the keto approach suitable for hormonal balance?
A study from 2012 suggests that a low-fat diet rich in fruits, vegetables, and whole grains, rather than the keto diet, might be more beneficial for weight loss and managing menopausal symptoms like hot flashes and night sweats [1]. However, recent research indicates that the keto diet, which puts the body into a state of ketosis by using fat for energy instead of sugar, may offer some advantages for managing menopause symptoms.
One such benefit is improved insulin sensitivity, which can be beneficial during menopause as insulin sensitivity can decrease [2]. The keto diet may also help balance hormones, boost energy levels, reduce brain fog, and enhance sleep quality [1]. Additionally, some research suggests that the keto diet may decrease hunger, which may help with food cravings during perimenopause and menopause [3].
However, the keto diet is not without its risks. Common side effects include the so-called “keto flu” (fatigue, headaches, dizziness when starting the diet), nutrient deficiencies, and impacts on lipid profiles or kidney function if done improperly or long-term [4]. Furthermore, drastic dietary changes may not suit everyone, particularly those with certain medical conditions.
Given the complex hormonal changes that occur during menopause, it's crucial to approach the keto diet with caution and ideally under medical supervision.
Other menopause management strategies include moderate weight maintenance, balanced nutrition with adequate protein, stress reduction, and natural remedies, though research on herbal supplements is limited and some may cause adverse effects [5][6]. Protein intake, in particular, is emphasized during menopause to preserve muscle and bone health and stabilize blood sugar [5].
A 2021 study found that the Mediterranean diet, which focuses on vegetables, fruits, and healthy fats, was associated with higher bone density and muscle mass in postmenopausal females [7]. Another study involving nearly 89,000 females aged 49-81 years found that people who followed a low carbohydrate diet had a lower risk of postmenopausal weight gain than other diet types [8].
It's important to note that no diet, supplement, or medication can stop or reverse menopause. Hormone therapy can replace the hormones a person is losing during menopause, which can alleviate symptoms [9]. However, it's also worth mentioning that following a keto diet while going through menopause may compound the risk of developing heart disease.
A plant-based diet, which involves avoiding animal-derived foods and focusing instead on plant-based foods, has been linked to less bothersome menopausal symptoms [10]. Eating a diet containing more vegetables and less meat may be a more suitable approach for some women during menopause.
In summary, while the keto diet can be a helpful tool for some menopausal women, its risks and potential side effects mean it should be personalized and monitored carefully. Consulting a healthcare provider before starting keto for menopause symptom management is advisable.
- The 2012 study suggested a low-fat diet, rich in fruits, vegetables, and whole grains, is more beneficial for weight loss and managing menopausal symptoms than the keto diet.
- The keto diet, which uses fat for energy instead of sugar, may offer advantages in managing menopause symptoms such as improved insulin sensitivity, balancing hormones, boosting energy levels, reducing brain fog, and enhancing sleep quality.
- However, the keto diet comes with risks, including common side effects like the "keto flu", nutrient deficiencies, and potential impacts on lipid profiles or kidney function if done improperly or long-term.
- Given the complex hormonal changes during menopause, it's crucial to approach the keto diet with caution and under medical supervision.
- Other menopause management strategies include moderate weight maintenance, balanced nutrition with adequate protein, stress reduction, natural remedies, and preserving muscle and bone health through protein intake.
- The Mediterranean diet, focusing on vegetables, fruits, and healthy fats, has been associated with higher bone density and muscle mass in postmenopausal females, while a low carbohydrate diet may lower the risk of postmenopausal weight gain.
- A plant-based diet, avoiding animal-derived foods and focusing on plant-based foods, has been linked to less bothersome menopausal symptoms and may be a more suitable approach for some women during menopause.
