How does the keto diet impact your period. What are the effects of keto on hormonal balance. Can keto help with menstrual symptoms. Is it safe to start keto during your cycle. How to optimize keto for women’s health.

The Ketogenic Diet and Hormonal Balance

The ketogenic diet has gained significant popularity for its potential health benefits, but its effects on women’s hormones and menstrual cycles are often overlooked. Understanding how keto interacts with female physiology is crucial for optimizing the diet’s benefits while maintaining hormonal balance.

Hormonal fluctuations throughout the menstrual cycle play a vital role in metabolism, insulin sensitivity, and food preferences. These factors directly influence a woman’s ability to lose or store body fat. By recognizing the interplay between keto and hormones, women can tailor their approach to achieve better results and overall well-being.

Keto’s Potential for Hormonal Regulation

Can the keto diet help balance hormones? Research suggests that a well-formulated ketogenic diet may have positive effects on hormonal regulation. By reducing carbohydrate intake and increasing healthy fats, keto can help stabilize blood sugar levels and improve insulin sensitivity. This, in turn, may lead to more balanced hormone production and reduced symptoms associated with hormonal imbalances.

• Improved insulin sensitivity
• Stabilized blood sugar levels
• Potential reduction in inflammation
• Support for thyroid function

The Menstrual Cycle and Metabolic Changes

Understanding the different phases of the menstrual cycle is essential for optimizing the ketogenic diet. Each phase is characterized by unique hormonal shifts that affect metabolism, energy levels, and nutrient requirements.

Follicular Phase: Increased Insulin Sensitivity

During the follicular phase, which begins on the first day of menstruation and lasts until ovulation, estrogen levels rise. This increase in estrogen enhances insulin sensitivity, allowing for more efficient glucose uptake by cells. As a result, women may find it easier to metabolize carbohydrates during this phase.

Luteal Phase: Insulin Resistance and Keto Benefits

The luteal phase begins after ovulation and continues until the start of the next menstrual cycle. During this time, progesterone levels increase while estrogen levels decrease. This hormonal shift can lead to increased insulin resistance, making it more challenging for the body to process carbohydrates effectively.

How can keto help during the luteal phase? By following a ketogenic diet during this time, women can potentially mitigate the effects of insulin resistance. The low-carb, high-fat nature of keto provides an alternative metabolic pathway, helping to balance blood sugar levels and maintain hormonal equilibrium.

Timing Your Keto Journey: When to Start

Deciding when to start a ketogenic diet in relation to your menstrual cycle can impact your success and overall experience. While you can begin keto at any time, some phases may be more conducive to adapting to this new way of eating.

Is there an ideal time to start keto? Many experts suggest initiating a ketogenic diet during the follicular phase, particularly after menstruation has ended. During this time, rising estrogen levels may contribute to decreased impulsive behavior, potentially making it easier to adhere to new dietary choices.

• Follicular phase: Increased willpower and compliance
• Post-menstruation: Reduced discomfort and bloating
• Rising estrogen: Enhanced mood and energy levels

Keto’s Impact on Common Menstrual Symptoms

Many women experience a range of symptoms throughout their menstrual cycle, from mood swings to physical discomfort. The ketogenic diet may offer relief for some of these common issues.

Premenstrual Syndrome (PMS)

Can keto alleviate PMS symptoms? Some women report improvements in PMS symptoms when following a ketogenic diet. The diet’s anti-inflammatory properties and potential to stabilize blood sugar levels may help reduce mood swings, bloating, and food cravings associated with PMS.

Menstrual Cramps

How does keto affect menstrual cramps? While individual experiences vary, some women find that a ketogenic diet helps reduce the severity of menstrual cramps. This may be due to the diet’s potential to decrease inflammation and balance hormone levels.

Adapting Keto to Your Cycle

To maximize the benefits of a ketogenic diet while supporting hormonal health, consider adapting your approach based on the different phases of your menstrual cycle.

Follicular Phase Strategy

During the follicular phase, when insulin sensitivity is higher, you may have more flexibility with carbohydrate intake. Some women find that incorporating slightly more carbs during this time can support energy levels and workout performance without compromising ketosis.

Luteal Phase Adjustments

As insulin resistance increases during the luteal phase, focusing on stricter carbohydrate restriction and higher fat intake can help maintain stable blood sugar levels and combat cravings. Emphasizing nutrient-dense, keto-friendly foods can also support overall well-being during this time.

Potential Challenges and Solutions

While the ketogenic diet can offer numerous benefits for women’s health, it’s essential to be aware of potential challenges that may arise, especially in relation to the menstrual cycle.

Initial Menstrual Changes

Some women may experience changes in their menstrual cycle when first starting a ketogenic diet. These changes can include irregular periods, heavier or lighter flows, or temporary amenorrhea (absence of menstruation). In most cases, these effects are temporary as the body adapts to the new dietary approach.

What should you do if you experience menstrual changes on keto? If you notice significant or persistent changes in your cycle, it’s important to consult with a healthcare professional. They can help determine if any adjustments to your diet or lifestyle are necessary.

Nutrient Deficiencies

A poorly planned ketogenic diet may lead to nutrient deficiencies that can impact hormonal balance and menstrual health. Ensuring adequate intake of essential vitamins and minerals is crucial for maintaining overall well-being.

• Iron: Important for preventing anemia, especially during menstruation
• Magnesium: Supports hormone production and may help alleviate menstrual cramps
• Omega-3 fatty acids: Can help reduce inflammation and support hormonal balance
• B vitamins: Essential for energy production and hormonal regulation

Keto and Fertility

For women considering pregnancy or struggling with fertility issues, the impact of a ketogenic diet on reproductive health is an important consideration.

Potential Benefits for PCOS

Can keto improve fertility in women with PCOS? Some studies suggest that a ketogenic diet may help improve fertility in women with polycystic ovary syndrome (PCOS). By reducing insulin resistance and balancing hormone levels, keto may support regular ovulation and increase the chances of conception.

Considerations for Conception

While keto can offer benefits for some aspects of fertility, it’s essential to approach the diet cautiously when trying to conceive. Ensuring adequate nutrient intake and maintaining a healthy body weight are crucial factors for successful conception and a healthy pregnancy.

Should you continue keto while trying to conceive? It’s important to consult with a healthcare provider or fertility specialist before making significant dietary changes when trying to conceive. They can provide personalized guidance based on your individual health status and needs.

Long-Term Keto and Women’s Health

As with any dietary approach, considering the long-term effects of a ketogenic diet on women’s health is crucial. While many women experience positive outcomes, it’s essential to maintain a balanced perspective and listen to your body.

Hormonal Health Monitoring

Regular health check-ups and hormone level testing can help ensure that your ketogenic diet is supporting, rather than disrupting, your hormonal balance. Working with a healthcare provider who is knowledgeable about low-carb diets can provide valuable insights and personalized recommendations.

Flexibility and Adaptation

The key to long-term success with keto may lie in flexibility. Some women find that cyclical or targeted ketogenic approaches, which involve periodic increases in carbohydrate intake, can help maintain hormonal balance while still reaping the benefits of ketosis.

How can you determine the best long-term keto approach for you? Pay attention to your body’s signals, track your menstrual symptoms and overall well-being, and be open to adjusting your approach as needed. Remember that what works best may evolve over time as your body and lifestyle change.

Keto-Friendly Foods for Hormonal Support

Incorporating nutrient-dense, keto-friendly foods that support hormonal health can enhance the benefits of a ketogenic diet for women. Focus on including a variety of foods that provide essential nutrients for hormone production and regulation.

Hormone-Balancing Keto Foods

• Fatty fish: Rich in omega-3 fatty acids and vitamin D
• Avocados: High in healthy fats and potassium
• Leafy greens: Provide essential vitamins and minerals
• Nuts and seeds: Good sources of zinc and selenium
• Grass-fed beef: Contains conjugated linoleic acid (CLA) and iron
• Coconut oil: May support thyroid function
• Fermented foods: Promote gut health, which is linked to hormonal balance

By incorporating these foods into your ketogenic meal plan, you can support hormonal health while maintaining ketosis. Remember to choose a variety of foods to ensure a well-rounded nutrient intake.

Supplements to Consider

While a well-formulated ketogenic diet should provide most essential nutrients, some women may benefit from targeted supplementation to support hormonal health. Common supplements to consider include:

• Magnesium: Supports hormone production and may alleviate menstrual symptoms
• Vitamin D: Essential for hormone regulation and overall health
• Omega-3 fatty acids: If fatty fish intake is limited
• Probiotics: To support gut health and hormone balance

Always consult with a healthcare provider before starting any new supplement regimen, as individual needs may vary.

Tracking and Monitoring Your Progress

To optimize your ketogenic diet for hormonal health and menstrual well-being, it’s important to track and monitor various aspects of your health and cycle. This information can help you make informed decisions about your diet and lifestyle.

Tools for Tracking

• Menstrual cycle apps: Help track cycle length, symptoms, and patterns
• Food diary: Record meals, macronutrients, and any associated symptoms
• Mood tracker: Note changes in mood throughout your cycle
• Body temperature: Tracking basal body temperature can indicate ovulation
• Sleep log: Monitor sleep quality and duration

By consistently tracking these factors, you can identify patterns and make adjustments to your keto approach as needed. This personalized data can be invaluable in optimizing your diet for hormonal balance and overall well-being.

When to Seek Professional Guidance

While many women successfully navigate a ketogenic diet and its effects on their menstrual cycle, there are times when professional guidance is warranted. Consider consulting a healthcare provider if you experience:

• Persistent irregular periods
• Severe menstrual symptoms that don’t improve with dietary changes
• Unexplained weight gain or loss
• Ongoing fatigue or mood disturbances
• Difficulty conceiving after several months of trying

A healthcare provider specializing in women’s health and nutrition can offer personalized advice and help you determine if any adjustments to your ketogenic approach are necessary.

By understanding the intricate relationship between the ketogenic diet and the menstrual cycle, women can harness the potential benefits of keto while supporting their hormonal health. Remember that every woman’s body is unique, and what works best may require some experimentation and fine-tuning. With patience, self-awareness, and a willingness to adapt, you can develop a ketogenic approach that supports your overall well-being and hormonal balance throughout your menstrual cycle.

How The Keto Diet Can Mess With Your Period & Hormones

ShopHealth CoachingClassesEditor’s Picks

Women’s Health

|medically reviewed

Author:

Tasha Metcalf

Medical reviewer:

Sheeva Talebian, M.D.

Updated on January 15, 2020

By Tasha Metcalf

mbg Contributor

Tasha Metcalf, based near Seattle, Washington, is the creator of Ketogasm, and author of the new book Keto: A Woman’s Guide. Her Hello Keto course has had 58,000 students since its launch in 2017.

Medical review by

Sheeva Talebian, M.D.

Reproductive Endocrinologist

Sheeva Talebian, M.D., is a board-certified reproductive endocrinologist. She graduated from Columbia University and obtained her medical degree from Mount Sinai School of Medicine.

January 15, 2020

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We know the keto diet affects men and women differently, and therefore, the approach should be adjusted accordingly. One of the things that can be affected by the keto diet is the menstrual cycle, and it helps to know what’s happening during each phase. Tasha Metcalf, the founder of Ketogasm and author of the new book Keto: A Woman’s Guide found the keto diet helped her reverse PCOS, boost fertility, and lose weight, and shares this journey along with tips for how to customize the keto diet to your needs. In this excerpt from her new book, she explains how the keto diet affects our hormones and how it may interact with each phase of the cycle. 

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Diet and lifestyle can affect our hormones, which is excellent news once we know how to optimize this to our benefit. Eating a ketogenic diet can dramatically affect our hormones, so we need to do our part to ensure it is a positive shift and not one that throws us into hormonal chaos. Considering how a woman’s body responds to a ketogenic diet, calorie restriction, and the oscillations brought on by each hormonal cycle allows us to implement the diet in a way that promotes the balance required to flourish. The goal is not to reach an ideal body composition at all costs but to lose excess body fat safely, without sacrificing hormonal health. A better body and happy hormones—you can have both!

How the keto diet may help balance hormones.

Besides clueing you in to overall health, is your menstrual cycle essential to pay attention to for any other reason? One hundred percent yes! Hormonal fluctuations related to your cycle play a significant role in your metabolism, insulin sensitivity, and food preferences—and, in turn, your ability to lose and store body fat.

The menstrual cycle also affects our sensitivity to the insulin hormone and, in turn, our insulin resistance. In the beginning half of the cycle, we are more sensitive to the effects of insulin and therefore able to take up glucose into the cells more effectively. This means that in the follicular phase, before ovulation, women are better able to efficiently metabolize carbohydrates for energy. One reason for this is that estrogen increases insulin sensitivity. If you are going to eat carbohydrates, the ideal time to do so is in the first phase of your menstrual cycle.

As progesterone levels rise and estrogen dips in the second phase of the cycle, we lose this sensitivity and become more insulin resistant. Insulin resistance impairs our ability to properly metabolize carbohydrates for energy, thereby increasing blood sugar, insulin levels, and fat storage during this time when a high-carbohydrate diet is consumed. Choosing low-carb foods is an effective way to bypass the impaired glucose uptake. Arguably one of the biggest benefits of a ketogenic diet is the alternative metabolic pathway to combat a faulty insulin response. Eating a keto diet during times of insulin resistance can help alleviate the effects of insulin resistance, balancing blood sugar and hormones.

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When to start the keto diet in relation to your cycle

Keto is very beneficial during your luteal phase. Eating fewer carbs with higher protein and fat can help combat the increased insulin resistance in the second half of your cycle to balance blood sugar and hormones.

You can start keto whatever time suits you best, but consider starting your diet during the follicular phase of your cycle. After your menstrual bleed has ended and your estrogen is rising, you may have better compliance with your new dietary choices.

That’s right: Impulsiveness can be affected by which part of the menstrual cycle you are in. Rising levels of estrogen in the follicular phase are related to decreased impulsive behavior compared to stages of the cycle when estrogen is low. As estrogen levels fall in the second phase of the cycle, impulsive behavior rises. This time also coincides with increased food cravings, which can further provoke impulsive eating behavior. Even with the best intentions, the combination of increased appetite, intense cravings, and impulsiveness can lead to excess intake and crush our efforts to even get started on a diet. Beginning your diet when estrogen levels are at their peak in the follicular phase of your cycle may help you battle the urge to quit your diet before you even get started.

Why your period may be wacky on keto.

If you start keto and then your periods go wild, what now? Relax! If you are using a ketogenic diet for weight loss, there are a couple of things happening concurrently. One, your calories have been reduced, which can trigger a stress response in your body. Be honest: Are you cutting your calories too low? Are you really eating as much as you think you are? Ketogenic diets are appetite-suppressing, which can be useful when trying to reduce calorie intake but can backfire if you aren’t actually eating enough. Remember: The body sees undereating as a stressor; elevated cortisol will throttle your progesterone levels, and a missed period is a red flag to evaluate and adjust your calorie intake.

Another reason you could be experiencing erratic periods has to do with fat loss and the release of stored hormones and toxins. Adipose tissue is not just a storage space for fat—all kinds of things are stored here! They include fat-soluble vitamins, hormones, pollutants, toxins, and a variety of other substances that are foreign to the body. While stored, they are slowly released into the bloodstream, but they are rapidly freed during weight loss as the fat deposits are burned for energy. As these extra components enter the blood, your hormones and menstrual cycle may be affected. As we know, hormone balance is a delicate process, and even slight increases can trigger deviations in the system. Your body will either metabolize and excrete the excess that’s been released or reabsorb it, so any imbalance this causes is only temporary. Ultimately you will be better off, as the pollutants in your body tend to decrease by about 15 percent after weight loss. This also supports the argument for a slow and steady approach to fat loss, as you don’t want to load your liver with an overabundance of toxins to metabolize all at once.

Finally, a drop in carbohydrates has the potential to affect thyroid hormone production. For those susceptible to impaired thyroid function, this could also affect your menstrual cycle.

A dramatic drop in carbohydrates can undoubtedly affect your menstrual cycle, specifically if you are at risk of or have a thyroid-related disease. Beginning a keto diet doesn’t have to be all or nothing; you don’t have to go from high carb to no carb in the blink of an eye. Gradually ease into carbohydrate restriction if cutting carbohydrates quickly is problematic. You can also eat carbs strategically to counterbalance this effect. Listen to the clues your body gives you and adjust your approach accordingly.

Based on excerpts from Keto: A Woman’s Guide by Tasha Metcalf with the permission of Quarto Publishing Group. Copyright © 2019.

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Tasha Metcalf

Tasha Metcalf, based near Seattle, Washington, is the creator of the popular website Ketogasm, a resource for women learning how to implement a ketogenic diet. She’s the author of the new book Keto: A Woman’s Guide and her Hello Keto course has had 58,000 students since its launch in 2017. With a background in biology, nutrition, and functional medicine, Metcalf used the ketogenic diet to reverse PCOS and infertility and lose weight. She has shared her experience with thousands of women looking to utilize the keto diet to improve their health and well-being.

Keto and the Menstrual Cycle: Pros and Cons

Keto and the Menstrual Cycle: Pros and Cons

Posted 2 years ago

Brian Stanton

Author

Ari Magill, M.D.

Scientific Reviewer

Expert Approved

39 Likes

You might have heard that going Keto can disrupt a woman’s menstrual cycle. Is it true?

For some women, yes. Although there’s only a tad of science suggesting Keto leads to irregularity or missed periods (amenorrhea)[*], there’s more than a tad of anecdotal reports.  

Anecdotal data is data too. We should take it seriously, and later we’ll review possible ways that a Keto diet might interfere with menstruation. 

But the data goes both ways. There’s also data—both anecdotal and peer-reviewed—suggesting Keto can improve a woman’s reproductive health.[*][*] 

You’ll learn both sides today, along with practical tips for maintaining a healthy cycle on a low-carb diet. First, though, let’s cover some basics. 

Every month or so, women of reproductive age go through a biological process to prepare for a possible pregnancy. This process—which involves the fluctuation of sex hormones, the release of an egg from the ovaries (ovulation), and the shedding of the uterine lining (menses)— is called the menstrual cycle.[*] 

Most women start cycling between the ages of 10-16 and stop cycling at menopause in their late 40s or early 50s. The average length of the menstrual cycle is 28 days, but this figure can vary considerably from month to month and from woman to woman.[*] 

A healthy menstrual cycle is largely dependent on the healthy activity of a slew of female sex hormones. These hormones include follicle-stimulating hormone (FSH), luteinizing hormone (LH), oestradiol (a form of estrogen), and progesterone. 

Without going too deep (this isn’t your freshman physiology textbook), let’s see how these hormones behave during a healthy cycle.  

Before ovulation (the follicular phase), FSH, LH, and estrogen should be high. After the egg is released (the luteal phase), estrogen falls and progesterone rises. Finally, assuming the egg is not fertilized by a sperm cell, menstruation occurs, and the cycle begins anew.[*] 

But it’s not just sex hormones influencing a woman’s cycle. Both insulin and thyroid hormones are linked to reproductive health as well.[*][*] And that’s where this story links up with the Keto diet.   

The menstrual cycle is a complex hormonal dance. Dietary change only adds to this complexity. 

One way that low-carb diets may positively affect this system is by improving insulin function. When someone is insulin resistant (a hallmark of type 2 diabetes), they can’t properly regulate blood sugar and end up storing excess body fat.[*]

How does this connect to the menstrual cycle? Well, insulin resistance is also linked to polycystic ovary syndrome (PCOS), and PCOS is a primary cause of female infertility, menstrual irregularity, and missed periods.[*] 

Here’s the good news. Several studies suggest that low-carb diets may improve reproductive health in women with PCOS.[*]   

On top of that, a 2017 meta-analysis found low-carb diets to (generally) improve fertility outcomes in overweight and obese women.[*] Low-fat diets? Not so much.  

Not all women have healthier menstrual cycles on Keto. Here are four potential reasons why the Keto diet and your period might not be a great fit.  

People tend to eat less food on Keto while simultaneously burning more calories.[*][*] That’s an effective combo for weight loss. 

Sometimes a little too effective. If fat loss happens too quickly, a woman’s estrogen levels will fall[*]. Low estrogen, unfortunately, can drive menstrual irregularities.  

Stress is a well-documented disrupter of the menstrual cycle.[*] The stress hormone cortisol can bind to most cells in the human body, including cells that influence reproductive health. 

Dietary change can be difficult, and going Keto can be uniquely stressful. It’s hard to give up carbs. 

And if you’re dealing with Keto flu symptoms from carb withdrawal, that’s stressful too. Even if you know the symptoms are temporary. 

Because Keto reduces hunger hormones, many people end up eating fewer calories overall.[*] Unfortunately, significant calorie restriction can interfere with the female reproductive cycle.[*] 

Too much calorie-cutting on Keto can also interfere with thyroid function. And disruptions in thyroid hormones are linked to disruptions in menstruation.[*]  

Thyroid hormones, however, aren’t just sensitive to calorie restriction, but also carb restriction. That’s why both T3 and T4 often decline on low-carb diets. 

It’s not clear, though, whether this decline is a cause for concern. In fact, low-carb diets may be therapeutic for certain thyroid disorders.[*] 

Maintaining a healthy cycle is a holistic endeavor. It means sleeping well, managing stress, and eating right. It means taking care of yourself, in other words. 

If you decide to experiment with Keto during your reproductive years, consider these additional tips:

It’s easy to undereat on Keto, so be sure to throw enough energy down the hatch. To stay on top of this, track your food intake with the Carb Manager app and supplement with Keto-friendly snacks as needed. 

Intermittent fasting has benefits, but it also increases the odds of calorie restriction. If you are considering IF, start with a 12 or 13 hour overnight fast, work your way up slowly, and back off to a shorter fast if your periods get wonky. 

Hormonal health depends on what you eat, so eat nutrient-dense whole foods like vegetables, meat, fish, eggs, and nuts. These foods are rich in vitamins, minerals, and protein to support reproductive health. 

When your diet changes, your hormones change. This is normal. 

Allow a couple of months for things to smooth out. If things are still bumpy then, mind the next two tips. 

Eating high-carb 1-2 days per week— a practice called “carb cycling”, “Keto cycling”, or “cyclical Keto”—may improve thyroid function and stabilize reproductive hormones. It hasn’t been tested in the lab, but it may be worth trying out. 

Let’s say you’re doing everything right on Keto, but you’re still having issues. It’s time to try another menstruation diet plan.  

Keto works for many women, but if it’s not working for you, consider another whole foods approach like the Paleo or Mediterranean diet.   

It would be nice if one diet guaranteed perfect health for all humans, but that’s not how life works. You have to tinker, experiment, and recalibrate until you discover which diet works best for you. 

And when you do, all the tinkering will have been worth it. 

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Keto Diet & Periods – Telegraph

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Keto Diet & Periods
Basic theses if you don’t have time to read the full article :
The keto diet for women is a bit of a challenge, says nutritionist and Bulletproof Diet creator Dave Asprey. It says so: despite the myriad benefits of keto, it can cause “some unique problems” for women, from menstrual irregularities to weight gain. It may seem that keto negatively affects female hormones. But are these problems really the result of ketosis, or is it from something else? Short answer: yes, ketosis can affect female hormones. The long answer is that a lot depends on the state of health and diet (spoiler: there are ways to influence ketosis in women to safely enjoy all the benefits of keto).
In this article, we understand how ketosis affects female hormones and health in general. We also explain what else can cause hormonal changes and how to deal with them.
There is an opinion that men lose weight on keto more easily than women. Some research suggests that the hormone estrogen may be involved (allegedly it prevents weight loss on keto).
“Weight loss in women on any type of diet will be slower than in men. Including on keto, says Dr. Bruslik. – The reason for this is not so much estrogens as the type of fat deposition. “Brown” fat, deposited around the waist, is more quickly included in lipolysis. It is this type of obesity – abdominal – that occurs in men. In women, the gynoid type of obesity is more common. Fat is deposited mainly on the thighs, and it is less metabolically active. It undergoes lipolysis with difficulty, which is why women lose weight more slowly than men. And it’s not about keto, it happens on any diet.”
If you are often tormented by “evil” hunger, a comatose state after dinner, or, conversely, a burst of energy at night, and also a craving for salt, then it makes sense to deal with the sources of chronic stress in life (they give rise to tired adrenal syndrome). The fact is that cortisol suppresses ketosis: stress increases blood sugar, while keto lowers it. This imbalance can inhibit all the positive effects of a low-carbohydrate diet, including weight loss.
By the way, a new diet can also be perceived as a stressor, but not chronic, because the body adapts.
We talked in detail about the features of the keto diet for women with dietitian Sergey Klimenkov – here is his master class: My Fitness Pal tracker to keep ketosis under control for the first time.
Women may find it harder to achieve stable ketosis than men because any change in nutrient intake has a strong effect on female hormones. And those, in turn, affect the general health of the woman. The question is, for good or for bad?
“The main cause of most fibroids, endometriosis, polycystic ovary syndromes and severe forms of PMS in the modern women’s world is hyperestrogenism (a large amount of estrogen). This is due to insulin resistance. And the first method of dealing with it is to reduce carbohydrates in the diet. So from this point of view, the keto diet will be the best treatment protocol. Insulin resistance is “guilty” not only in hyperestrogenism, but also in proliferative processes (cell growth), which include both fibroids and endometriosis. Therefore, here, too, keto will be a priority,” says endocrinologist Olesya Bruslik. – If following a keto diet in some case led to an exacerbation of these diseases, the cause should be sought in a violation of estrogen metabolism, a deterioration in their detoxification. This can happen if the patient completely deprived herself of cruciferous vegetables (different types of cabbage), herbs, avocados, onions and garlic. Then you should introduce more broccoli, for example. It contains a lot of sulforaphane, a substance that improves detoxification (real, not the one offered by detox product sellers) in the body, including estrogens.
There is a simple and effective way to improve the level of estrogen, adrenaline, dopamine and histamine, and at the same time arrange a delicious detox for the body without celery smoothies – drink homemade bone broth, an indispensable source of collagen.
Hollywood celebrities unanimously repeat: if you drink bone broth every day, it works wonders: smoothes wrinkles, strengthens nails and hair.
Another way to eliminate hormone problems is to add exercise. It improves metabolic flexibility as muscles grow (and they are effective fat burners).
The thyroid gland is particularly sensitive to nutritional deficiencies. Studies show that low-calorie diets and ketosis can cause low thyroid hormone levels in some people. However, those who play by the rules, and consume 30-50 grams of carbohydrates per day, do not know such problems.
It’s simple: ketosis and low-carb diets mimic starvation, and the thyroid gland reacts to hunger and lowers certain hormones. If this happens to you, there is no reason to panic: try carbohydrate rotation (alternating low and high carbohydrate days) or increase your fat intake. The goal is to give the body enough energy to stabilize the thyroid gland.
Is it true that with a strong reduction in carbohydrates, it becomes difficult for women to cope with physical exertion during training?
Dr. Bruslik answers: “At first, it can be difficult for both a woman and a man to cope with ketoration. Until the body learns to use ketones as energy providers. But when the ketone metabolism has “accelerated”, there are no problems with the level of physical energy, including for sports. Moreover, with prolonged ketosis, carbohydrates begin to be used worse by muscles than fats. If you are on keto for a long time, and there is not enough energy for muscle activity, it is more likely a lack of L-carnitine. But it does not matter if you are a woman or a man. What distinguishes women from men and may be associated with a drop in physical endurance is the frequent presence of AIT in women. If this disease is undiagnosed and you are on keto, a low-carbohydrate diet can exacerbate hypothyroidism and energy levels will drop.”
Some women complain that their cycle is broken on keto, others that the diet does not help to lose weight, and still others that they have gained weight. Does this mean that the keto diet is not suitable for women and is bad for hormones?
Actually, no. The ketogenic diet has the same strong effect on male hormones as it does on female ones. It’s just that in women, these effects are more pronounced. Women experiencing menstrual irregularities and weight gain on keto diets don’t necessarily go through this because of ketosis. Here’s what might be causing these problems:
Weight loss. Ketosis often results in noticeable weight loss within the first two weeks, which is great if you’ve started the overweight diet. According to studies, sudden weight loss causes a decrease in estrogen – hence the jumps in the cycle.
Low fat intake. Eating more fat should increase your estrogen levels, but some of the fat in your diet is used to produce ketones. If you don’t eat enough fat for fear of gaining weight, this can negatively affect your period.
No ketosis. To get into ketosis, you need to make sure that the serving of carbohydrates per day does not exceed 30 grams. Otherwise, there is a risk of accumulating dietary fat and causing hormonal disorders.
Stress. The keto diet causes stress in the body only at the initial stage, which can lead to menstrual irregularities. But as soon as the keto adaptation ends, cortisol levels should drop, and periods should become regular. Try to sleep for 8 hours, walk more or listen to relaxing music.
Low percentage of body fat. 20-30% body fat is a healthy range for most women and is needed for procreation. A lack of weight and fat can explain any menstrual irregularities.
When it comes to studies on keto for women, most of them show that ketosis improves women’s health. There are at least seven scientific papers on the effects of keto on menstruation, and they all show that low-carbohydrate diets improve ovulation and cycle regularity.
Do I need to synchronize the keto diet with the cycle, as some nutritionists advise?
“Synchronization of the diet with the cycle is just advised in order to avoid problems with estrogen detoxification (for this, at their peak – in the middle of the cycle – I recommend adding glutathitone-containing foods). But I think it’s too arbitrary, says Dr. Bruslik. – If you eat broccoli not in the middle of the cycle, but at any other time, the glutathitone system will still have the necessary components for detoxification. Most importantly, eat that broccoli! You don’t need to worry too much about the time when you do it. ”
We have talked about the potential disadvantages of ketosis, but I want to note that the keto menu for women is safe and even beneficial.
Women with metabolic disorders, obesity, ovarian problems, hormonal imbalance in ketosis get a chance to recover without drugs, torturing themselves in the gym and other tests of willpower.
Metabolic disorders respond well to ketosis because it lowers insulin, glucose, and weight.
Underweight women who lose weight quickly or do not eat enough fat may experience menstrual irregularities because the production of female sex hormones depends on fat and nutrition. Fortunately, there are ways to fix this problem – we described them above.
Eat enough fat, stay healthy, and keep your stress under control, and you’ll be able to reap the rewards of ketosis without any problems.
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Hello! Is it possible to raise estrogen levels and generally increase libido on keto? After a sharp long-term weight loss, the cycle went astray. Now I have to recover for several years, estrogens are low.
The keto diet helps to restore the balance of hormones – due to fat, reduce inflammation. There are no studies on women’s libido on keto, but many women who follow a high-fat diet report that it increases – again, due to normalization of hormones and improved brain function (excitement and orgasm – in the head).
Therefore, in any case, it is worth giving the keto diet a try. If the cycle cannot be restored for a long time, it may make sense to communicate with a keto-friendly doctor in parallel and discuss vitamin and mineral deficiencies, which can also prevent you from fully enjoying life, including sexual life.
For online consultations, we cooperate with an excellent specialist https://cilantro.typeform.com/to/PEepll We also have a database of keto-friendly doctors https://cilantro.ru/blog/keto-md/
If you have any questions – write, I’m in touch!
Good afternoon!
And if for 1.5 months of keto the thyroid indicators only worsened – insulin, TSH and CA increased, but antibodies to TPO decreased. Coal is not more than 8-10%. Maybe too few carbohydrates on the contrary? Can’t eat more vegetables. Tell me, please, how to be?
Good day.
On a keto diet, indicators of thyroid health change. The level of active T3 decreases, the level of reverse (not active) T3 increases. This is fine.
TSH usually does not change. Yes, and an increase in insulin is an atypical picture.
It makes sense to sort out the situation with a doctor who practices the keto diet. We can recommend our specialist https://cilantro.typeform.com/to/PEepll or see who you like in our list of keto doctors https://cilantro.ru/blog/keto-md/
If you have any questions, I’m always happy to help!
Hello, could you help me find some useful material about keto nutrition while taking oral contraceptives? It didn’t work out on its own. I switched to a keto diet, but I take jess plus and after this article I got a little nervous …
Good afternoon, Tatyana! What exactly is bothering you? in general, keto and ok coexist absolutely perfectly
confusingly, the ketogenic diet has a strong effect on hormones. Including estrogen levels. Whether there will be an imbalance, that’s what I’m worried about. I don’t want to give up on either one or the other, but do I understand correctly that it is worth monitoring more and more closely now?
And about the fact that keto and OK coexist perfectly, I didn’t even find any reviews anywhere. How people get pregnant with keto – please 😂
On the other hand, I didn’t find any contraindications either… In general, the topic is dark for me, and therefore exciting.
To be honest, at the appointments with doctors, I heard little intelligible about OK in general. I have had a brutal appetite with them for almost a year, and my (former) gynecologist-endocrinologist advised me to replace meals with purees. I thought that I was already dying simply from the fact that the only thing I can think about now is food and an eternal desire to sleep. I re-read a million information about keto, started practicing, I didn’t even really enter ketosis, but I already felt better.
Hello! I am 52 years old. Height 162, weight 58 kg, apple figure. There is no excess weight, but there are strong fat deposits on the back. With the help of sports, they also do not go away, outwardly I look slim, but if you look at the back, it is very ugly there. I’m in menopause now. I decided to remove volumes with the help of a keto diet, this worries me more than the weight itself. Three weeks on the keto diet and weight fluctuates between 57-58 kg. What is the reason for this, why am I not losing weight and the volumes also do not go away?
Lilia, good afternoon! There can be many reasons: severe stress, an incorrectly composed diet, just a period of adaptation – it’s hard to say right away.
More: is it true that the skin condition improves: acne disappears?
Christina, yes, most of the time. Need to try. Usually the first results are visible after a couple of weeks.
Hello 🙂 I wanted to ask a few questions (although I already asked them, but I’m not sure that I got there then), I would be grateful if you answer: what is the use of the liberal version of the diet if there is no ketosis?0003 Christina, good afternoon!
I just answered you. Yes, a low-carb, high-fat diet is for you. But we are all different, so you can start with the liberal version, and then go on keto. Although for some, on the contrary, it is easier to immediately dive into ketosis. Try it and keep in touch 🙂
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The strictest variant of LCHF – keto diet: principles and menu

What does “eat fat to lose weight” mean, is there a lot of fat or bad fat in the keto world, is it possible to survive without fruits.

I answer.

UPD: This article was published in March 2017. Over the years, despite the efforts of the antagonists (unproven as usual), the LCHF diet has become the most trending diet in the world. The medical evidence base regarding the therapeutic and prophylactic effect of a low-carbohydrate diet is also expanding (LCHF and its most stringent format, the keto diet, can correct and keep in remission many severe chronic diseases, such as: metabolic syndrome, type 1 and 2 diabetes and other autoimmune pathologies, oncology, neurodegenerative diseases – epilepsy, Parkinson’s disease, Alzheimer’s, dementia).

More and more people without medical education are interested in the principles of healthy eating. And they are no longer satisfied with formal answers. Therefore, tools for those who seek the truth appear on Cilantro – from a selection of keto doctors to the Fat Chance ketobiohacking course.

My personal proof that the keto diet makes us more productive: I wrote a book on keto and released a keto biohacking course with a baby on my chest.

My name is Olena, I’m 34 years old, I’m a journalist, creator of the healthy lifestyle project cilantro.ru, and I’m a lowcarber. This means that, unlike pp-checks, I don’t have breakfast with oatmeal or even oatmeal on the water, I don’t eat whole-grain toast with avocado and I don’t snack on a banana. There is no rice, potatoes or pasta in my house. I do not drink kefir at night, and in the morning – smoothies and freshly squeezed juices. Sometimes I eat berries, very rarely fruits. What then remains? Fat. Lots of fat. The nutrition system that I follow is called LCHF – low carb high fat. About how I got to such a life, I told here.

LCHF nutrition can be in varying degrees of severity . The hardest option is keto. Tough, because carbohydrates are only 20 g per day. But the sensations on it are the brightest. Most often, I eat 20 or even less grams of carbohydrates per day. But I’m not one of those religiously following ketosis.

Why I like keto diet

Thanks to the keto diet, I easily and painlessly lost weight, I like the way I look. I lost 8 kilograms – I won’t name the exact figure, I don’t have scales, I determine my current weight by eye.

I became more alert and energetic – I think faster, remember more, I can walk for hours, and also got rid of the terrible feeling when in the middle of the day it suddenly starts to “hack” .

I get sick much less often and got rid of my allergies. Once, 3 minutes in a minibus next to a cat carrier was enough for me to itch from head to toe, and today an impudent red cat Che is sleeping at my feet. Previously, from a sip of coffee, my lips peeled off, but recently I took a chance to drink and discovered this delicious world of tastes – how did I live before without latte on cream ?! Oh, and these painful bouts of hunger, when I was ready to kill! The face is like a stone, it bubbles in the chest and I want to tear out the heart of the person with whom I am forced to talk. Pull out and eat. On LCHF, I can easily go without food for 7-9 hours, practice intermittent fasting according to the 16/8 scheme, or not eat at all for a day. Not a single heart was torn out during this time.

“Is there anything? Che asks. “And if I find it?”

Keto/LCHF Disadvantages

I love to eat. I get upset if it was satisfying, but tasteless. I love to cook, and it is important for me that the refrigerator is full of food. I like to go to restaurants, buy all kinds of game in street shops (Cockroaches? Grasshoppers? Crocodile? Silkworms? Bring me, I’ll try everything).

But now it doesn’t fit me. One of the important principles of LCHF is to eat when you are hungry until you feel full. If you follow it, gradually give up snacks (they simply are not necessary) and switch to meals 1-2, maximum 3, but not 5-6 times a day – I usually have two meals. Fat saturates perfectly, so it often happens that with my heart, eyes and taste buds I still want food, but I definitely feel in my stomach that everything, I can’t take it anymore.

Prolonged lack of hunger is one of the telltale signs of ketosis, the metabolic state we strive for on the keto diet.

Also, “eat when you’re hungry until you feel full” means that I don’t eat on a schedule, and therefore often sit with an empty plate when everything is screwed up. Nothing to me, but the companions are worried. Especially the older generation. Vegans fighting off grandma’s cutlet will understand me.

What foods did I give up on keto

I don’t drink milk at all – a lot of sugar, and in general there are a lot of questions about it. But since I started drinking coffee – since the beginning of 2017 – I often order latte on the fattest cream. I listen to myself – everything seems to be fine: the weight, or rather, the volume of the body, which I focus on, has not changed, acne has not appeared.

Vegetable oils – sunflower, linseed, soybean, grape seed – are not in my diet. About why, I wrote a little here.

A lot of people think cutting carbs means we eat a lot of meat at the LCHF, but that’s not true. On the contrary, with the transition to this diet, there was more greenery in my life. But the source of animal protein in my diet is every day – meat, fish or poultry. I don’t see the point in giving them up for health reasons.

FAQ: Is it possible to be a vegetarian or vegan on keto? The former, especially ovolacto-vegetarians, i.e. those who eat eggs, cheeses, cottage cheese and butter, can easily follow LCHF. The second to leave a balanced fatty diet will be much more difficult and expensive, but you can try.

I practically gave up fruit. Without sectarianism and fanaticism – if I am in the country and under an apricot tree, I will eat a handful of fruits. But I only buy berries – sometimes not every week – and sometimes pomegranates. It has a lot of sugar in it, I love it to shiver, and since I don’t have a goal to lose weight, and I don’t have refined sugar in my diet, I think this is not a terrible crime. Desserts, of which there are so many on my site, I prepare for the arrival of guests. And on normal days, I prefer to leave a little room for a spoonful of almond paste in the morning and fatty cheese in the evening. No triumph of the will: all thanks to the fact that cravings for sweets on the LCHF retreat , the question of finding an alternative to the usual desserts simply ceases to be relevant.

@starbuckssurpriseme is my useless project about how other people see us. I used to order tea from Starbucks, now I have a much larger selection

How many times a day they eat at LCHF

The need for breakfast is the same myth as stories about killer fat, calorie theory, the benefits of fractional nutrition and the pyramid of paragraphs.

No morning meal is the easiest way to increase your hunger window and burn excess fat. But I have breakfast – at 9-10 in the morning. I work from home, so for me it’s like a “separator” of the day.

The second meal is lunch and dinner at 7-8 pm. If the day is long, then at night I can eat a piece of cheese – more out of love for cheese than from hunger.

LCHF meals at home

Most often for breakfast I have eggs . This is such a tasty and versatile product that they do not get bored at all. I even compiled my favorite recipes into a book (you can download it for free). I love crispy bacon , scrambled eggs and omelets are most often fried in melted fat from under it.

Second on my breakfast list are syrniki, curd cheese and vegetable pancakes, and casseroles. Definitely with sour cream.

For lunch and dinner we have something fatty and protein (meat in French, salmon in cream, chicken in sour cream and pesto, beef stroganoff in cream) and fresh vegetables. I often buy avocados. In our latitudes, it is not always possible to find a ripe one and at an adequate price, but nothing is impossible. In the end, you can always buy a “wooden” fruit and let it reach.

We often serve meat with fresh salad and sauerkraut seasoned with olive oil.

Cooking with ghee and coconut oil . In the United States, pork, beef and goose fat have now appeared in supermarkets everywhere, I have recently been making poultry meat dishes on pork fat. It is delicious, although the smell during cooking is specific. Avocado and olive oil are used in salads and sauces. Creamy – in pastries and fat bombs. I can’t say that I eat a lot of butter at home, but in a restaurant I always do. I recently discovered salted whipped butter – I’ve been destroying it on an industrial scale lately, it’s surprising that it didn’t get into the 5 days that I wrote down.

I love lard, I have periods when I eat it non-stop, then let it go. In a restaurant of Ukrainian cuisine I always take lard. I don’t see anything wrong with sausage if it is fatty (Italian salami, for example) and sugar, starch, dextrose, maltodextrim, etc. are not added to it. My principle is that if the ingredients in a product don’t need to be Googled, it can be eaten.

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My menu on LCHF

I don’t keep a food diary, I don’t write down BJU and calories – I focus on well-being and hunger. But especially for this text undertook to count. I spent 100 hours on this and, frankly, broke down in five days. How do people who watch the calorie content of food live in general? In the end, I decided not to list the total calorie content of my diet at all, this information will confuse more than help you.

I average 20 to 40 grams of carbohydrates in my diet. In my case, this is enough to provide the intestinal microbiota with a varied diet and keep a stable weight. Everyone has a different sensitivity to carbohydrates. Someone eats up to 100 and does not blow in the mustache, while someone begins to recover already at 50 and does not lose weight until they reduce it to 10 g per day.

This menu and amounts of food can only be a guide for you, but I strongly advise you not to copy it, but eat when you are hungry until you feel full. Everyone has a different metabolism , carbohydrate sensitivity and activity level.

My input: 45-47 kg (I’ll weigh myself on occasion, honestly!), height 160 cm, 2-3 fitness sessions per week, many walks in hilly areas. What a large man and founder of lchf.ru Sam Klebanov eats can be found on his website.

An example of my keto menu

SATURDAY

Breakfast – missed

Lunch at a restaurant 900 06

• 2 servings of butter (salted melted butter can be eaten without anything at all).
• Large (very) bowl of green salad with shrimp, eggs and mayonnaise dressing.
• Rose glass.

Dinner

Eggplant caviar, salami.

Total: 31 g carbohydrates + 11 fibre. BJU in %: 19/71/10

SUNDAY

Cafe Brunch

Large bowl of green salad with lamb and goat cheese. Cream latte.

Dinner

• Salmon with cherry tomatoes in a creamy sauce.
• Brie slice.

Total: 19 g carbohydrates + 4 fiber, BJU in % 23/72/5

MONDAY

Breakfast – missed.

Lunch

• Cream latte.
• Cooked, filmed and ate yogurt with olive oil and salt. After shooting, she destroyed most of the props.

Dinner away

Baked trout in coconut oil, baked vegetables – asparagus and zucchini, fresh tomatoes, cheese.

Total: 30 g carbs + 4 g fiber, BJU in % 18/74/8

TUESDAY

Breakfast

• 2.5 egg fried eggs with tomato ami, jalapeno peppers and cheese. Bacon.
• Latte with cream.
• Almond Butter

Dinner

Homemade mayonnaise burger with lard-baked mushroom instead of bun and lettuce.

Total: 29g carbs + 3g fiber BJU %: 15/76/9

WEDNESDAY

Breakfast

• 2 egg omelet with cream, avocado and cheese.