How does the keto diet affect your menstrual cycle. What hormonal changes occur during ketosis. Can rapid weight loss disrupt your period. Is amenorrhea a common side effect of the ketogenic diet. How to maintain hormonal balance while following a low-carb lifestyle.

The Ketogenic Diet: A Brief Overview

The ketogenic diet, commonly known as “keto,” has gained immense popularity in recent years due to its potential for rapid weight loss and various health benefits. This high-fat, very-low-carbohydrate eating plan aims to induce a metabolic state called ketosis, where the body burns fat for fuel instead of carbohydrates.

While many individuals have reported success with weight loss and improved energy levels on the keto diet, it’s essential to consider its potential effects on various aspects of health, including menstrual cycles in women.

Keto and Menstrual Irregularities: What’s the Connection?

One of the most frequently reported side effects of the ketogenic diet among women is changes in their menstrual cycle. These changes can range from irregular periods to complete cessation of menstruation, known as amenorrhea. But what’s behind this phenomenon?

• Rapid weight loss
• Hormonal fluctuations
• Stress on the body
• Nutritional deficiencies

A study published in Epilepsia found that 45% of female participants experienced menstrual dysfunction after adopting the ketogenic diet. This high percentage suggests a significant correlation between the diet and menstrual irregularities.

Is Weight Loss the Culprit?

Kristen Kizer, RD, of Houston Methodist Hospital, suggests that rapid weight loss could be a primary factor in menstrual disruptions. “If someone is cutting too many calories, cycle irregularities can develop,” she explains. It’s important to note that this effect is not exclusive to the keto diet but can occur with any restrictive eating plan that leads to significant weight loss.

The Role of Hormones in Menstrual Cycle Changes

To understand how the keto diet affects menstruation, we need to delve into the intricate world of hormones. The female reproductive system relies on a delicate balance of hormones to maintain regular menstrual cycles.

Estrogen: The Key Player

Estrogen is crucial for regulating the menstrual cycle. When body weight decreases rapidly, as often seen with the keto diet, estrogen levels can drop significantly. A study published in Breast Cancer Research found that participants who lost an average of 17 pounds experienced a 5.7% decrease in estrone and a nearly 10% decrease in estradiol, both forms of estrogen.

Gonadotropin-Releasing Hormone (GnRH)

GnRH plays a vital role in stimulating the production of follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which are responsible for ovarian production of estrogen and progesterone. Changes in body composition, such as those induced by the keto diet, can alter GnRH levels, potentially disrupting ovulation and leading to amenorrhea.

Health Implications of Menstrual Changes on Keto

While temporary menstrual irregularities may not be cause for immediate concern, prolonged disruptions can have potential health consequences. Dr. John Thoppil, a board-certified obstetrician-gynecologist, highlights some potential risks:

1. Increased risk of bone loss due to lower estrogen levels
2. Vaginal dryness
3. Potential fertility issues

If you experience persistent menstrual irregularities for three to six months while on the keto diet, it’s advisable to consult with your healthcare provider. They may recommend supplementation with natural estrogen or other interventions to protect your bone health and overall well-being.

Maintaining Hormonal Balance on a Ketogenic Diet

For women who wish to follow a ketogenic diet while minimizing the risk of menstrual disruptions, there are several strategies to consider:

• Gradual weight loss: Aim for a slower, more sustainable rate of weight loss to reduce the shock to your hormonal system.
• Adequate calorie intake: Ensure you’re consuming enough calories to support your body’s needs.
• Nutrient-dense foods: Focus on incorporating a variety of nutrient-rich foods to prevent deficiencies.
• Regular exercise: Engage in moderate physical activity to support hormonal balance.
• Stress management: Practice stress-reduction techniques, as stress can also impact menstrual regularity.

The Importance of Individualized Approach

It’s crucial to remember that every woman’s body responds differently to dietary changes. While some may experience menstrual irregularities on the keto diet, others may not notice any changes at all. Factors such as age, overall health, and pre-existing conditions can all influence how your body reacts to the ketogenic lifestyle.

Listening to Your Body

Pay close attention to your body’s signals and be prepared to make adjustments to your diet if needed. If you experience persistent menstrual irregularities or other concerning symptoms, don’t hesitate to seek guidance from a healthcare professional who can provide personalized advice based on your individual needs and health status.

Keto and Fertility: What You Need to Know

For women who are trying to conceive or planning to do so in the near future, it’s essential to consider how the ketogenic diet might impact fertility. While some studies suggest that a low-carb diet may improve fertility in women with polycystic ovary syndrome (PCOS), the effects of strict ketosis on reproductive health are not yet fully understood.

Potential Benefits for PCOS

Women with PCOS may experience improvements in insulin sensitivity and hormonal balance when following a ketogenic diet, which could potentially enhance fertility. However, more research is needed to conclusively establish the long-term effects of keto on reproductive health.

Considerations for Conception

If you’re actively trying to conceive, it’s crucial to maintain a balanced diet that provides adequate nutrients for both maternal health and fetal development. Consult with a fertility specialist or reproductive endocrinologist before embarking on any restrictive diet plan, including keto.

Long-Term Effects of Keto on Women’s Health

As the ketogenic diet continues to gain popularity, researchers are increasingly interested in its long-term effects on women’s health. While short-term studies have shown promising results for weight loss and metabolic health, the extended impact on hormonal balance and reproductive function remains an area of ongoing investigation.

Bone Health Concerns

One potential long-term concern associated with prolonged ketosis is its effect on bone density. The combination of rapid weight loss and decreased estrogen levels may increase the risk of osteoporosis in some women. Regular bone density scans and adequate calcium and vitamin D intake are essential for those following a long-term ketogenic lifestyle.

Thyroid Function

Some studies suggest that very low-carb diets may affect thyroid function, potentially leading to hypothyroidism in susceptible individuals. Regular monitoring of thyroid hormones is advisable for women on long-term ketogenic diets, especially those with a history of thyroid issues.

Adapting the Keto Diet for Women’s Health

Given the potential impact of the ketogenic diet on menstrual cycles and hormonal balance, some experts suggest modifications to make the diet more female-friendly. These adaptations aim to maintain the benefits of ketosis while minimizing the risk of menstrual irregularities and other hormonal disruptions.

Cyclical Ketogenic Diet

The cyclical ketogenic diet (CKD) involves periods of higher carbohydrate intake, typically on a weekly basis. This approach may help support hormonal balance by providing occasional carbohydrate “refeeds” while still allowing the body to experience the benefits of ketosis.

Targeted Ketogenic Diet

The targeted ketogenic diet (TKD) allows for small amounts of carbohydrates around workout times. This strategy may be particularly beneficial for active women who require additional energy for high-intensity exercise.

Moderate Protein Intake

While the traditional ketogenic diet emphasizes high fat intake, some women may benefit from a more moderate protein approach. Adequate protein is essential for hormone production and overall health, but excessive protein can potentially interfere with ketosis.

Navigating Keto During Different Life Stages

The impact of the ketogenic diet on menstrual cycles and hormonal balance may vary depending on a woman’s life stage. Let’s explore how keto might affect women during different periods of their lives:

Adolescence and Young Adulthood

Young women who are still establishing regular menstrual cycles should be particularly cautious with restrictive diets. The hormonal fluctuations during this time make them more susceptible to menstrual irregularities and potential long-term reproductive issues.

Pregnancy and Breastfeeding

The ketogenic diet is generally not recommended during pregnancy or while breastfeeding due to the increased nutritional demands of these periods. Adequate carbohydrate intake is crucial for fetal development and milk production.

Perimenopause and Menopause

Women approaching menopause may experience different effects from the ketogenic diet. Some report improvements in menopausal symptoms, while others may find that the diet exacerbates hormonal imbalances. Individualized approaches and close monitoring are essential during this transitional period.

The Role of Supplements in Supporting Hormonal Balance on Keto

For women following a ketogenic diet who are concerned about maintaining hormonal balance and regular menstrual cycles, certain supplements may be beneficial. However, it’s crucial to consult with a healthcare provider before starting any new supplement regimen.

Essential Supplements to Consider

• Magnesium: Supports hormone production and may help alleviate menstrual cramps
• Omega-3 fatty acids: Can help reduce inflammation and support overall hormonal health
• Vitamin D: Essential for hormone synthesis and bone health
• B-complex vitamins: Support energy production and hormone balance
• Electrolytes: Help maintain proper hydration, which is crucial for hormonal function

Remember that while supplements can be helpful, they should not replace a balanced, nutrient-dense diet. Focus on obtaining nutrients from whole food sources whenever possible.

Monitoring Your Health on the Ketogenic Diet

Given the potential impact of the ketogenic diet on menstrual cycles and overall hormonal balance, it’s essential for women to closely monitor their health while following this eating plan. Regular check-ups and open communication with healthcare providers can help identify and address any issues early on.

Key Health Markers to Track

1. Menstrual cycle regularity and duration
2. Hormone levels (estrogen, progesterone, thyroid hormones)
3. Body composition and weight
4. Energy levels and mood
5. Bone density (especially for long-term keto followers)
6. Nutrient levels (particularly iron, vitamin D, and B vitamins)

Keeping a detailed health journal can be invaluable in identifying patterns and potential concerns. Note any changes in your menstrual cycle, energy levels, and overall well-being as you progress with the ketogenic diet.

The Future of Keto Research and Women’s Health

As the popularity of the ketogenic diet continues to grow, so does the need for more comprehensive research on its effects on women’s health. Future studies are likely to focus on several key areas:

• Long-term effects of ketosis on hormonal balance and reproductive health
• Optimal macronutrient ratios for women following a ketogenic lifestyle
• Impact of keto on fertility and pregnancy outcomes
• Potential benefits of cyclical or modified ketogenic approaches for women
• Personalized nutrition strategies based on genetic and hormonal profiles

As our understanding of the ketogenic diet’s impact on women’s health evolves, we can expect more tailored approaches and evidence-based recommendations to emerge. This ongoing research will help women make informed decisions about whether and how to incorporate the ketogenic diet into their lifestyles while prioritizing their hormonal health and overall well-being.

In conclusion, while the ketogenic diet offers potential benefits for weight loss and metabolic health, its effects on menstrual cycles and hormonal balance in women warrant careful consideration. By staying informed, listening to your body, and working closely with healthcare professionals, you can navigate the keto lifestyle while maintaining optimal hormonal health. Remember that every woman’s body is unique, and what works for one may not work for another. The key is to find a balanced approach that supports your individual health goals and promotes long-term well-being.

Ketogenic Diet and Your Period: How Keto May Affect Your Cycle

The ketogenic, or “keto,” diet — the high-fat, very-low-carb lifestyle that’s taken the diet world by storm — has been linked to weight loss and other health benefits, but it can also have a strange effect on your period. Some women on the keto diet report having irregular periods, while others say their monthly cycle vanished altogether (called amenorrhea) after adopting keto.

In fact, it seems to be right up there with weight loss as one of the main side effects of the diet. Research published in Epilepsia found 60 percent of study participants reported they lost weight as a result of adopting the diet, while 45 percent of the female participants also reported menstrual dysfunction.

RELATED: What Are the Risks and Benefits of the Keto Diet?

The Reason the Keto Diet May Mess With Your Period

What gives? It could be the result of losing weight quickly. “If someone is cutting too many calories, cycle irregularities can develop,” says Kristen Kizer, RD, of Houston Methodist Hospital in Texas.

But note that this can occur with any diet, not just keto, though keto has been shown to lead to drastic weight loss. Research published in the journal Endocrine found one year into a low-calorie version of keto, most study participants lost at least 10 percent of their initial body weight. The keto diet can result in quick weight loss because it causes your body to burn fat instead of carbs through a process called ketosis.

RELATED: The Possible Short- and Long-Term Effects of the Keto Diet

John Thoppil, MD, a board-certified obstetrician-gynecologist with River Place Obstetrics and Gynecology in Austin, Texas, says low carb intake has also been linked with disrupted periods, but he says most of that evidence is anecdotal or comes from small studies. He agrees the changes in your period are likely related to weight loss and not keto specifically.

RELATED: How Keeping a Period Diary Helps Your Health

How Does the Keto Diet Affect Hormones?

The irregular or disappearing periods can be traced to hormone changes. “To have a normal period, you have to have a pulsatile release of hormones from the brain,” Dr. Thoppil says. “Any sort of stressor — weight loss or a lot of exercise — can affect that pulsatile release that has to happen for this normal choreography of hormone release that allows you to have regular menses.” A study published in September 2018 in the Journal of Obesity and Weight Loss Therapy notes that keto caused disruption to women’s hormonal systems.

One of the main hormones in play here is estrogen, which is responsible for regulating the menstrual cycle. As weight drops, so do estrogen levels, says Luiza Petre, MD, a board-certified cardiologist and nutrition expert based in New York City. According to a study published in Breast Cancer Research, when participants lost an average of 17 pounds, their levels of the estrogen hormone estrone decreased 5.7 percent and the estrogen hormone estradiol dropped nearly 10 percent. The study authors note that weight loss as a result of calorie restriction and exercise significantly decreased estrogen levels.

Another hormone that seems to mess with period regularity is the gonadotropin-releasing hormone (GnRH). GnRH is the signal for pituitary production of follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which are responsible for stimulating ovarian production of estrogen and progesterone, and therefore ovulation).

Body composition changes (such as those that come with weight loss as a result of the keto diet or another diet) can alter GnRH levels, according to an article published in March 2016 in Endotext.

The disruption of GnRH causes reduced estrogen, and these changes can disrupt ovulation and lead to amenorrhea.

RELATED: Can the Keto Diet Help Boost Fertility?

How Worried Should You Be if Keto Ends up Affecting Your Menstrual Cycle?

Decreasing estrogen levels can be cause for concern. “Lower estrogen levels have certain side effects that go along with that, [such as] vaginal dryness, but the long-term health concern would be the increased risk of bone loss,” Dr. Thoppil says. According to the Mayo Clinic, osteoporosis is a known complication of amenorrhea. To protect the bones, he sometimes recommends patients supplement with a natural estrogen. Estradiol (estrace) is an example of a natural estrogen supplement.

Of course, low estrogen and missed periods can also affect fertility. But, “if you’re not worried about getting pregnant, so ovulation is not the end all be all, from a pure health standpoint [it’s not much to worry about],” says Thoppil. If you’ve had regular cycles before and continue seeing irregularities for three to six months, he recommends seeing your doctor.

RELATED: 8 Steps Beginners Should Take Before Trying the Keto Diet

How to Get Your Period Back to Normal on Keto

Thoppil says most people have a threshold, a “happy weight,” where they’ll resume regular periods. He admits it’s very individual and can involve a bit of trial and error. “The first thing I would do is try to increase weight a little bit and see if that helps,” he says. Maybe that means increasing your calorie intake by 250 calories per day or toning down your high-intensity workouts. “For some, 5 pounds would make a difference and return the menses,” Thoppil says.

Dr. Petre suggests staying close to the maximum amount of carbs you’re able to eat each day while maintaining ketosis (it’s different for everyone, but usually between 20 and 50 grams). Or she says to consider keto cycling, which involves keeping your body is in ketosis for five days followed by two days of higher carb intake.

How long it will take to return to normal depends on when you settle into that threshold weight. “It could be as soon as within the month,” Thoppil says. “But everybody’s body is different in how they respond and what they need for adequate nutrition.”

RELATED: Is It Safe to Have Sex During Your Period?

How Keto May Also Help Periods Return

Interestingly, just as having success on keto can make your cycle disappear, the reverse may also be true: Overweight people who lose weight on keto may see periods return. “Weight gain often leads to difficulty with ovulation,” Thoppil says. “There are probably people who resume menses because they’re ketogenic.” In fact, he says there are likely just as many people who fall into this camp as those who lose their cycle.

RELATED: 10 Ways to Relieve Period Cramps

A Final Word Of Caution About Keto and Your Period

Keep in mind that your diet may not be to blame at all. Missed periods can be a sign of a larger health issue, such as hormone imbalance, genetic abnormalities, or polycystic ovary syndrome (PCOS), according to the Eunice Kennedy Shriver National Institute of Child Health and Human Development. Kizer says losing your cycle — on keto or otherwise — is a good reason to visit your doctor.

For Ladies Only: 5 Tips To Survive Your Period on Keto

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We’re getting personal today, girls! Unfortunately, eating a ketogenic diet doesn’t make us ladies magical unicorns during our lady time. The”gift” of menstruation is still as unpleasant as it was pre-keto. And I don’t think it gets enough recognition {read: complaining}.

Don’t we all turn into ravenous t-rex monsters on our periods? The hormones rage and tell us we MUST have all the chocolate or we’ll go rogue. That can be quite the conundrum when you’re trying to stay away from sugar and carbs.

I’ve figured out a few secrets to dealing with my dot while staying keto and I feel it my responsibility to share with my tribe. Can’t break the girl code!

1. DO NOT WEIGH YOURSELF! 

For the love of all things holy, please do not step on a scale during your period. It will make you mad, sad, scared, frustrated, confused, etc., etc. Because of our hormones (ugh!), we carry some extra water weight those few days and the scale LIES! My first period on keto, this REALLY freaked me out! I thought I had inexplicably gained weight and that had me questioning everything. Because we all go from 0 to 100,000,000 on the freak-out-ometer, right?!

Here’s my own personal proof:

So, trust me and step away from the scale until your cycle is over!

2. EAT! EAT! EAT!

If you feel more hungry on your period, eat a little extra! It’s ok, you’re allowed! If you feel like you need some extra carbs, eat the extra carbs! You will not undo all your progress in the 3 or 4 days that you’re menstruating. I promise! Now, I won’t advise eating a dozen donuts, pint of Ben & Jerry’s, and a bottle of wine (that was pre-keto period) but it’s totally fine if you need to eat more than 20g of carbs!

3. CHOCOLATE IS STILL YOUR FRIEND!

You are still going to crave sweets when it’s shark week. Hence why I said keto doesn’t make us magical unicorns! Just make sure you keep your chocolate binges low carb! For one thing, if you eat a bunch of Reese’s and Hershey bars, you’re probably going to get a wicked stomach ache on top of cramping. No bueno!  Grab some Halo Top, ChocZero, make a mug cake…just keep it sugar free & low carb! I like to have a little dry red wine with my ChocZero! Yummo!

You can get 10% off your ChocZero order by using code “ketoinpearls”! Grab some Keto Bark, maple syrup, and chocolate squares. Thank me later! 😉

4. LISTEN TO YOUR BODY!

You might experience killer headaches, extreme fatigue, teenage grade cramps, zero cramps, blissful radiance…the takeaway is to pay attention to your body. I had a migraine for 6 days leading up to my last period but no cramps. It was the complete opposite of every period I’ve ever had.

Lots of people will tell you to keep your electrolytes up, get enough potassium and magnesium, and put salt in your water. I’m telling you, if you feel like utter poopoo, take same dern medicine. I think drinking salt water is gross and Powerade Zero was not helping me, so I ended up needing medicine. It’s OK! Don’t let the keto police (yes, they’re out there) try and tell you it’s bad. A girl’s gotta do what a girl’s gotta do.

5. DON’T STRESS OVER YOUR MACROS!

Whether you have zero appetite or zombie apocalypse appetite, don’t stress over keeping your macros perfect. My Fitness Pal won’t punish you! As long as you’re keeping foods low carb, you’ll be alright! 

Surviving your period CAN be done when you eat a sugar free diet! Curb your cravings with low carb treats, rest, relax, and remember how far you’ve come on your keto journey!

For more keto motivation, wisdom, and humor follow me on Instagram (@keto_in_pearls) and Facebook (Keto In Pearls). If you loved this post, please share with your friends, save to Pinterest, and share on Facebook!

KCKO,

Anna

How The Keto Diet Can Mess With Your Period & Hormones

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.

Ketogenic Diet and Period: How Keto May Affect Menstrual Cycle

There’s no question that your diet affects your hormone levels. And if you’re a woman, that means what you eat heavily impacts your menstrual cycle.

While some women report fewer PMS symptoms and an overall easier time with menstruation after starting keto, many also claim that keto sent their cycles out of whack for the first few months.

In this article, we’ll explore the menstrual cycle, what’s considered normal once you get into ketosis, and how to mitigate abnormal cycles and symptoms — all while staying in a fat-burning state.

Before we jump into how a keto diet can impact your hormones and menstruation, it’s important to understand how your period works.

Menstrual Cycle 101

Every menstrual cycle has two primary phases: the follicular phase and the luteal phase. Here’s a breakdown of each:

Follicular Phase

The follicular phase begins on the first day of your period and lasts until you ovulate. At the beginning of this phase, your estrogen and progesterone levels are low, which stimulates a hormone called follicular stimulating hormone (FSH) to mature the follicles in your ovaries (which contain your eggs).

Throughout this phase, estrogen rises, peaking at ovulation — when your egg is released from your ovaries. If you want to get pregnant, ovulation is go-time[*].

Luteal Phase

Ovulation is the turning point between the follicular phase and the luteal phase. This occurs about halfway through your cycle and is marked by high levels of both FSH and luteinizing hormone (LH). During this time, estrogen levels fall briefly.

Following ovulation, you promptly begin the luteal phase, which is marked by a decrease in both FSH and LH. During the luteal phase, progesterone begins to increase and estrogen picks up again, but then slowly drops off.

By the end of the luteal phase, both estrogen and progesterone are low — which stimulates the follicular phase…and the cycle continues[*].

Get to Know Your Menstrual Cycle

Everyone’s cycle is different, so understanding how your personal cycle works is the first step in taking control of your health and hormones. And that means tracking. If you don’t already have some way of tracking your cycle, many apps and programs exist. A few examples are:

• My Period Tracker
• Clue
• Eve Tracker
• Period Diary
• Dot

Some trackers allow you to include symptoms, which can be helpful if you want to see how your cycle affects you both physiologically and psychologically.

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Once you have a good idea of what your length looks like, you can divide it up into two phases; the follicular phase and the luteal phase. Don’t be surprised if your period doesn’t actually come every 28 days — a normal cycle can be anywhere from 21 to 35 days.

For instance, if your period comes every 30 days, your cycle will look like this:

• Day 1-15 follicular phase
• Day 15 Ovulation
• Day 16-30 Luteal phase

A tracker app will help you more accurately plan when your period is going to start, and when you can expect to start feeling symptoms of PMS.

Can a Keto Diet Affect Your Period?

The keto diet will affect everyone differently, depending on your current health status and other lifestyle factors, like exercise.

However, it’s normal for changes in nutrition and weight to affect your menstrual cycle.

Although weight loss and dietary changes can cause alterations in your cycle, the keto diet might also help with painful PMS symptoms.

Can the Keto Diet Help With PMS?

PMS, or premenstrual syndrome, brings up a different picture for almost everyone. For some, it’s a time when women just get a little moody or “spicey.”

For others, PMS results in debilitating symptoms that require days in bed, making them miss work or time with loved ones.

In reality, PMS is an epidemic issue in the United States.

Premenstrual syndrome is a catch-all term used for a wide range of symptoms that many women experience about a week to two weeks before their period starts.

It affects millions of women in the U.S. and is a combination of both physical symptoms, like headache and breast tenderness, and emotional symptoms, like anxiety, depression, and irritability.

The amount of discomfort you feel from PMS symptoms can vary greatly, depending on the status of your health and hormones. Some women can go for a walk to de-stress and find their balance, while others feel like they’ve been hit by an 18-wheeler.

It’s estimated that 90% of women experience one or more of the below symptoms associated with PMS[*][*]:

Physical:

• Breast tenderness
• Constipation or diarrhea
• Bloating and gas
• Cramping
• Fatigue
• Headache

Emotional/mental:

• Irritability
• Sleep issues
• Food cravings
• Trouble with concentration
• Poor memory
• Anxiety
• Depression
• Mood swings
• Low libido

5 Ways The Keto Diet May Help PMS Symptoms

1. Sleep

Many women struggling with hormone imbalances find it difficult to either fall asleep or stay asleep. If you’ve ever struggled with sleep issues, you know that a bad night’s sleep can ruin the entire next day.

Some people experience sleep disturbances during the first couple of weeks of a keto diet. That’s due to your body’s transition from a glucose-burning state to a fat-burning, ketone-producing state.

And it’s totally temporary.

In fact, most people report much better sleep quality once they’re officially in ketosis. And that may be due to a compound called adenosine.

Adenosine is known as a neuromodulator and plays a number of important roles in the function of your central nervous system. Well understood as an anticonvulsant for people with epilepsy, adenosine is also an essential chemical for moderating sleep behavior[*].

2. Balancing Insulin Levels

Keeping your insulin in check is crucial for the balance of your sex hormones. Your hormonal system is like a Jenga tower — when one piece falls out of place, the whole thing can collapse.

Okay, that was a bit dramatic, but the point is that nothing happens in your hormonal system in isolation.

Being in ketosis means that you’re limiting the amount of glucose in your blood. When glucose is low, insulin follows and will also stay low. The absence of excess insulin gives your sex hormones a chance to find their natural balance[*].

In addition, it may help to prevent insulin resistance and type 2 diabetes by increasing insulin sensitivity, which will further support your hormone balance[*].

3. Cravings

One of the most common PMS symptoms is cravings. Whether it’s for sweets, salt, fat, or all of the above, something about getting your period makes many women feel out of control with food.

Ketosis can help with cravings in a couple of different ways. First, by lowering your carb intake, you’ll automatically control your blood sugar, a common sweets cravings culprit.

And second, being in a state of ketosis may help lower your “hunger hormone,” ghrelin[*].

You produce ghrelin in your stomach and that’s what stimulates your appetite. Its job is to signal you to increase your food intake and fat storage, resulting in weight gain.

By managing these two hormones, insulin and ghrelin, you’ll have a leg up on those pesky cravings that pop up once a month. Without those cravings whispering in your ear, you’re much more likely to make positive food choices and reap the benefits of avoiding the greasy, sugary meals that only offer temporary relief.

4. Inflammation

The ketogenic diet is highly anti-inflammatory. As you learned above, inflammation can wreak havoc on your hormonal system and cause fluctuations in your hormones that could lead to massive PMS symptoms.

When you’re in a state of ketosis your blood is flooded with ketones. And ketones are not only a fantastic alternative energy source to glucose, but they’re also anti-inflammatory.

One ketone in particular, beta-hydroxybutyrate (BHB), has been shown to block inflammatory responses via inhibition of a protein called NLRP3 inflammasome[*].

Since many of the symptoms associated with PMS are also associated with inflammation, high levels of BHB may help to mediate some of the discomfort that comes with your menstrual cycle[*].

5. Trouble With Concentration And Memory

There’s nothing more frustrating than sitting down to do some work when your brain is clouded and foggy. Hormone imbalance, especially estrogen dominance, can result in brain fog and poor memory.

Ketones are like little superheroes for your brain. They’re anti-inflammatory, and your brain can use them even more efficiently than it does glucose.

In fact, during brain injury, the uptake of ketones by the brain increases significantly[*].

Many people report better memory, concentration, and learning when following a ketogenic diet. This is most likely due to an increase in the protein brain-derived neurotrophic factor (BDNF) as well as the enhanced bioavailability of ketones to the brain[*][*].

Can The Keto Diet Disrupt Your Menstrual Cycle?

For women that are still menstruating, there are a few things to look out for when beginning the keto diet.

Some women report that after beginning the keto diet, they notice disruptions in their menstrual cycle. Common complaints include irregular periods, heavier bleeding, periods cramps, and amenorrhea (loss of menstruation).

While there isn’t much research to support that ketosis itself can disrupt the menstrual cycle, some correlating factors come along with keto that may play a part. As your body shifts from glucose-burning to fat-burning, shifts in your metabolism, weight, and hormones may signal that it’s not time to focus on reproduction.

For example:

Rapid Weight Loss

Many women experience rapid fat loss when they begin the keto diet. As your body starts to burn fat for fuel, one often welcome side effect is weight loss.

Weight loss itself can be a great thing for balancing your hormones as it fights obesity and keeps your body operating efficiently (when you have weight to lose). When it happens too fast, however, it can send off alarm signals to your body.

Furthermore, estrogen is stored and produced by fat cells, which means that as you rapidly burn off your fat stores, it can cause an imbalance in your estrogen and progesterone levels. This is why many women that experience rapid fat loss (either on keto or any other weight loss plan) also tend to experience amenorrhea[*].

Calorie Restriction

One of the benefits of the keto diet is a sharp reduction in food cravings. In addition, since you are no longer operating at the whims of insulin, you may also find that you feel satisfied longer and aren’t getting that “hangry” hit mid-afternoon.

As a result, most people following a keto diet find that they naturally end up eating fewer calories each day. While this can be a great thing for fat loss, when calories are reduced significantly, it can impact the hormone leptin.

Leptin is responsible for signaling to your brain that you have enough energy coming in from food. When leptin is in range, it tells your body that it’s safe to reproduce. However, when energy intake is low, leptin signaling dials down, and as a result, your brain gets the message that it’s not a safe time for reproduction. The result is something called hypothalamic amenorrhea.

Hypothalamic amenorrhea is your brain’s way of preserving energy for your body but shutting down your menstrual cycle. This is another reason why rapid weight loss (along with calorie restriction) can result in menstrual abnormalities[*].

Stress

Although the outcomes of a keto diet can be very beneficial, many people find the transition into keto to be stressful. Physically, your body is literally shifting its metabolic functions and sourcing fuel in a new way, which takes a lot of energy. Psychologically, following a diet that has strict guidelines can take a while to get used to, and for some people, it may significantly impact their family and social life.

One way that women’s bodies respond to stress is by slowing down the reproductive system. Again, if you’re not in the right condition for reproduction, this system will take a back-burner to allow for more vital functions to be carried out. As a result, many women experience menstrual symptoms associated with stress like painful periods, irregular bleeding (heavy or light), or missed periods[*].

Although you may experience some menstrual irregularity at the beginning stages of the keto diet, most women find that their cycles return to normal within a few months. Once your body gets used to its new way of operating, your system will settle into its new flow, and your cycle will likely return to normal.

Troubleshooting: 5 Tips For Keto and Hormone Balance

Don’t give up if you don’t see results right away. Your hormonal issues didn’t manifest overnight, and unfortunately, you won’t cure them overnight either. It may take a few cycles to get back into balance, so before you throw in the towel, try these tips that may help you stay the course:

1. Keep A Hormone Journal

You’re going to want to track your progress as you go. It can be very easy to forget how bad your cramps were a couple of months ago when you’re not feeling them anymore.

Or to completely forget how you once woke up in a sea of sweat when you’re now sleeping through the night.

Track any symptoms you’re currently feeling, old and new, through the month and pay attention to where you are in your cycle. This way, you’ll be able to identify the subtle changes that are happening in your body.

2. Test Your Thyroid

As mentioned earlier, none of your hormones work in a vacuum. When one is off, the others are most likely off as well.

One of the common hormones that can fall out of balance is your thyroid hormone. Low levels of thyroid hormone can reduce sex hormone-binding globulin (SHBG), which is responsible for binding to estrogen and testosterone. When SHBG is low, estrogen dominance can occur due to a decrease in binding[*][*].

Studies have shown that eating a super low-carb diet may cause an even more dramatic imbalance in your thyroid hormone. The thyroid needs a certain amount of carbohydrates to function optimally.

This may sound counter-intuitive since you’ve just learned about all the ways that low-carb can support hormone health, but even just 50 grams of carbs a day should be enough to keep your thyroid happy[*]. And that will definitely keep most people in a state of ketosis.

If you’re feeling very lethargic or know that you have a thyroid issue, try increasing your carbs slightly.

3. Move More

If you’re not moving your body in some way or another (walking, running, yoga, soccer, whatever floats your boat) every day then you’re missing out on an important aspect of hormone balancing.

First of all, exercise can increase your metabolic flexibility. That means that exercise can help you get into ketosis more easily — even after a cheat day[*].

Exercise can also help you balance your blood sugar. Female athletes following a ketogenic diet have higher levels of glucagon, a hormone involved in controlling blood sugar. As mentioned throughout this article, maintaining balanced blood sugar is a crucial cornerstone of hormone health[*].

Exercise can also increase SHBG, which means more estrogen and testosterone are bound and shuttled appropriately throughout your body[*][*].

4. Add Krill Oil

Krill oil has a whole host of health benefits due to its high omega-3 content. From heart health, to brain function, to hormone balance, if you aren’t taking krill oil already you may want to grab a bottle[*][*].

One study with 70 female participants found that supplementation with krill oil resulted in lower stress levels, enhanced mood, lowered irritability, and decreased use of pain medication[*].

5. De-stress

Another chemical that can wreak havoc on your hormones is cortisol.

When you’re stressed out, cortisol increases a response known as the “fight or flight response.” This is an adaptation meant to protect us from over-thinking in situations where running or fighting are better than thinking and planning — like when a lion is chasing you.

Fortunately today we don’t encounter many lions in our day-to-day life, but our stress response hasn’t adapted to modern stressors like deadlines, traffic, and difficult bosses. So whether we like it or not, when we feel stressed our body wants to run from a lion.

The big issue with cortisol and hormone balance is that your sex hormones share the same precursor as cortisol — pregnenolone. When your stress is high, you use more pregnenolone to make cortisol, leaving little left for your sex hormones. This is often referred to as the “pregnenolone steal.”

Finding ways to deal with your stress so it doesn’t create the fight or flight response can be vital for balancing your hormones.

Some proven ways to manage stress include exercise, meditation, and deep breathing[*][*][*].

Foods and Supplements To Support a Healthy Cycle

Now that you know more about how keto can affect your menstrual cycle, here are some tips that can help you optimize your nutrition throughout the month.

Follicular Phase

During your follicular phase, your estrogen is on the rise. Most women have a love-hate relationship with estrogen — and for good reason. On the one hand, it’s crucial for your womanhood (it provides you with beautiful feminine curves) and helps keep your mood elevated through its relationship with endorphins like serotonin[*].

On the other hand, however, when it goes out of balance, it can wreak havoc on your entire hormonal system. Common symptoms like anxiety, depression, insomnia, water retention, brain fog, and more can develop when your estrogen levels remain elevated.

That’s why your follicular phase is a time to make sure you’re balancing your estrogen levels. Luckily, one of the most effective ways to manage estrogen is through food.

1. Focus On Cruciferous Vegetables

Cruciferous vegetables contain compounds that research shows can induce the detoxification pathways that remove excess estrogen from your body. Studies even indicate that cruciferous vegetables may be protective against hormone-dependent cancers like breast cancer in women[*][*][*].

Some cruciferous vegetables to increase during your follicular phase include; cabbage, broccoli, brussels sprouts, bok choy, cauliflower, collards, and kale.

2. Increase Fiber

Another fantastic way to balance your estrogen levels is to increase your fiber intake[*][*].

Luckily, many cruciferous vegetables are also high in fiber — two birds, one stone if you will.

While the exact mechanism for fiber’s estrogen lowering effects haven’t been nailed down, it’s believed that changes in absorption and gut microbiome may be responsible[*]

Along with cruciferous vegetables, some other high fiber foods include; berries, chia seeds, avocados, nuts, and seeds.

3. Phytoestrogens

Another way to combat high estrogen levels is to fight fire with fire. Consuming phytoestrogens (compounds from plants that have a similar chemical structure to estrogen) can influence estrogen metabolism in your body.

Due to their chemical structure, phytoestrogens can dock on estrogen receptors in your body, which results in altered estrogen metabolism. These compounds not only enhance the metabolism and excretion of estrogen, but they can shift the metabolism to less biologically active versions as well.

While different types of phytoestrogens exist, research shows that lignans found in flax seeds are more effective at neutralizing estrogen than the isoflavones found in soy[*].

In addition to flax, you can find lignans in foods such as sesame seeds, kale, broccoli, cabbage, brussels sprouts, and strawberries[*].

4. Reduce Alcohol

While you don’t have to give up alcohol entirely, if you experience symptoms of high estrogen, it’s a good idea to cut down your alcohol intake. Anything you can do to support your liver and help it detox out excess estrogen is going to help with overall hormonal balance.

Ovulation

During ovulation, many women experience some symptoms that are associated with PMS like cravings, bloating, and breast tenderness[*][*]. On the other hand, some women don’t even notice they’re ovulating and float through this phase seamlessly.

If you fall into the category of people who experience a little pre-PMS during ovulation, there are a few steps you can take nutritionally to support yourself.

1. Manage Cravings

If you know that your cravings for sweet or salty foods increase during the day or so of ovulation, you can get ahead of a face full of cake by:

1. Managing your blood sugar levels
2. Having some healthy but delicious snacks on hand

To manage your blood sugar, make sure that you start the day with a robust, protein-rich meal with plenty of healthy fats[*]. This could look like a protein shake or an omelet. In addition, make sure to eat regularly throughout the day. This likely isn’t the day to try a new intermittent fasting routine.

To combat your sweet tooth, prepare some satisfying fat bombs or other blood-sugar-friendly treats like keto cookies or keto brownies. If you fall into the “salty food” craving camp, make yourself some keto crackers or buy some beef jerky.

2. Bloating

While several factors can influence your cravings,  if you experience bloating around ovulation, you can be pretty sure that it’s hormonal. You can think of this as a little foreshadowing of your period[*].

To fight bloat during ovulation, eat foods that are high in vitamin B6. Some examples include; pork, turkey, eggs, salmon, tuna, chicken liver, and spinach[*].

Low potassium levels are also associated with bloating, so in addition to keeping your electrolytes up, you can try adding in potassium-rich foods. Some examples include; broccoli, spinach, mushrooms, cucumbers, zucchini, eggplant, and pumpkin[*].

3. Breast Tenderness

Vitamin b6 has also been shown to reduce breast pain that’s associated with your cycle. If you experience both bloating and breast pain around ovulation, it’s time to double down on those b6 rich foods[*][*].

Luteal Phase

During your luteal phase, you may start to experience symptoms of PMS. This is a time to get ahead of any menstrual discomfort but focusing on anti-inflammatory foods and nutrients that can ease symptoms of PMS like cramps, cravings, bloating, breast tenderness, mood swings, and more.

1. Anti-Inflammatory Foods

Research shows that symptoms of PMS are correlated to an increase in prostaglandins (inflammatory chemicals) in your body. This is especially true for menstrual cramps[*][*].

There are several things you can do nutritionally to keep inflammation at bay, but some of the most effective approaches are:

Eat More Omega-3 Fatty Acids

Studies show that fish oil is more effective at calming period cramps than ibuprofen. This is likely due to the high level of omega-3 fats that can be found in fish oil and fatty fish[*][*].

Some examples of high omega-3 fatty fish include; salmon, mackerel, herring, and sardines. If you’re not a big fish eater, you can also opt to take fish oil supplements, omega-3 algae supplements, or increase your intake of grass-fed beef — which is also high in omega-3 fats[*].

Avoid Sugar

Sugar is one of the most inflammatory foods out there. If you suffer from PMS symptoms, avoiding sugar during this time of the month can make a big difference. In fact, research shows that the consumption of sugar-laden beverages is strongly tied to symptoms of PMS[*].

2. Fight Cravings with Fiber and Protein

Research shows that as estrogen increases, so does the hormone leptin — and vice versa. Leptin is a hormone that is released from your fat cells to let your brain know that you have enough fuel so you can stop eating[*].

When leptin is low, however, your brain doesn’t get the message that you’re satisfied, so you continue to crave food even when you’re physiologically satisfied.

During your cycle, your estrogen is at its lowest (and therefore so is leptin) at the end of the luteal phase (right before menstruation) and at the beginning of your period. It also takes a dip around ovulation. This explains why so many women experience intense cravings and urges to eat during these times in their cycle[*].

To combat these cravings during the luteal phase, make sure to keep your blood sugar steady. That means even if you’re following a keto diet, you should take care to eat regularly. If cravings aren’t an issue for you, then no worries — carry on as usual.

If cravings are an issue, however, take these steps to avoid a slip-up.

1. Eat plenty of protein with each meal[*].
2. Take extra care to keep carbs low.
3. Have satisfying foods on hand like fat bombs, jerky, or whatever other low-carb treats put a smile on your face.
4. Stay hydrated; many people often confuse hunger with thirst.
5. Consume magnesium-rich foods (see the next section).

3. Increase Magnesium-Rich Food Consumption

Research shows that many women struggling with PMS symptoms have low levels of magnesium. This may be why you start craving magnesium-rich foods like chocolate around your menses[*].

But that chocolate is doing more than just satisfying your sweet tooth. When it comes to mood swings around your period, enhancing your magnesium intake may be the answer.

Research shows that women who take magnesium supplements experience a reduction in premenstrual depression and anxiety. In addition, they also experience a decrease in cravings[*].

Foods high in magnesium include; chocolate (go for sugar-free dark chocolate), brazil nuts, avocado, pumpkin seeds, leafy greens, and almonds [*].

4. Get More Vitamin B6

In addition to magnesium, vitamin B6 is an all-star when it comes to combating symptoms of PMS[*].

As mentioned earlier, B6 is fantastic for reducing breast pain and bloating associated with hormonal fluctuations[*][*].

In addition, B6 may also help to treat PMS-related depression[*].

Foods high in vitamin B6 include; pork, turkey, eggs, salmon, tuna, chicken liver, and spinach

Menstrual Period

Menstruation marks the beginning of the follicular phase. While the recommendations listed above for the follicular phase apply during menstruation, there are some additional needs to be aware of while you bleed as well.

1. Red Meat

If you experience heavy bleeding, then it’s crucial to make sure you’re getting enough iron-rich foods in your diet. While research shows that taking iron supplements throughout the month is the best way to ward off anemia, during your period, it doesn’t hurt to make sure you’re getting in an extra dose of iron with some red meat consumption[*].

2. Fatty Fish

Many women experience cramps both during PMS and at the beginning of their period. For this reason, it’s beneficial to increase omega-3 intake during menses as well. As mentioned above, research shows that fish oil works better than ibuprofen for period cramps due to omega-3s[*][*].

If you’re not a fish eater then try incorporating other omega-3 rich foods during this time like grass-fed beef, chia seeds, spirulina, hemp seeds, or flax seeds.

3. Consume Magnesium-Rich Foods

If you tend to feel low and experience cravings during your period, there’s no better nutrient to focus on than magnesium. Several studies have shown that magnesium can reduce symptoms associated with menstruation — specifically food cravings and depression[*][*].

Foods high in magnesium include; chocolate (go for sugar-free dark chocolate), brazil nuts, avocado, pumpkin seeds, leafy greens, and almonds [*].

The Takeaway

Due to the vast difference in sex hormones, women’s health and wellness look very different from that of men. This fact translates into all areas of health, and the impact of the keto diet is no different.

Many women report changes in their menstrual cycle during the first few months of keto. While a very low-carb diet may cause changes in menstruation, there are plenty of modifications you can make to your diet to ensure a healthy cycle.

A low-carb, high-fat diet supports hormone health and symptoms of PMS in a variety of ways including; blood sugar control, anti-inflammation, balancing cravings, helping with brain fog, and enhancing sleep quality.

The transition period known as keto-adaptation or “keto flu” may feel like you’re taking a step back, but if you stick with it, there are some fantastic benefits on the other side.

Keto and the Menstrual Cycle: Is There Reason To Worry?

It seems every “keto for women” forum abounds with stories about menstrual cycles gone wild in the first few months of keto. Irregular cycles, breakthrough bleeding, and periods lasting much longer than normal are common complaints. Sometimes these stories are cited as evidence that keto isn’t good for women, at least not premenopausal women, and that we need carbs for healthy hormones. Yet, many women don’t notice any changes in their menstrual cycles at all, while others report improvement in PMS symptoms and cycle regularity from the get-go.

What gives? Why do some women’s cycles apparently become wacky when they start keto, while others feel like keto is the key to period bliss? Can keto “mess up” the menstrual cycle?

Revive your keto goals or learn the basics of this popular diet without the guesswork or tedious macro-counting. GRAB YOUR SPOT  

We know that diet—what and how much we eat—can profoundly affect our hormones. This is true for both women and men. One of the reasons people are so excited about ketogenic diets is specifically because keto shows promise for helping to regulate hormones and improve cellular sensitivity to hormones such as insulin and leptin.

At the same time, women’s hormones are especially sensitive not only to dietary changes but also to downstream effects such as body fat loss. Furthermore, one of the ways women’s bodies respond to stressors is by turning down the dial on our reproductive systems. It’s reasonable to hypothesize, then, that women might have a tougher time adapting to or sustaining a ketogenic diet. Keto can be stressful depending on one’s approach, and that might negatively impact women’s reproductive health. But do the data actually bear that out, or is so-called “keto period” more misplaced hype than genuine fact?

Note that throughout this post, I’m going to use the term “reproductive health” to refer to all aspects of women’s menstrual cycle, reproductive hormones, and fertility. Even if you aren’t interested in reproducing right now, your body’s willingness to reproduce is an important indicator of overall health. When your reproductive health goes awry—irregular or absent periods (amenorrhea) or hormone imbalances—that’s a big red flag. Of course, post-menopausal women can also experience hormone imbalances that affect their health and quality of life (and low-carb and keto diets can be a great option for them).

Menstrual Cycle 101

Let’s briefly review what constitutes a normal, healthy menstrual cycle, understanding that everybody’s “normal” will be a little different. A typical cycle lasts from 21 to 24 days on the short end to 31 to 35 days on the long end, with 28 days being the median. Day 1 is the first day of your period and begins the follicular phase, which lasts until ovulation. Just before ovulation, levels of luteinizing hormone (LH), follicle stimulating hormone (FSH), and estradiol (a form of estrogen) spike. Next comes the luteal phase covering the approximately 14 days from ovulation to menses. LH, FSH, and estradiol drop, while progesterone rises. Estradiol bumps up again in the middle of the luteal phase. If a fertilized egg is not implanted, menstruation commences, and the whole cycles starts over again. All this is regulated by a complex communication network under the hypothalamic–pituitary–gonadal (HPG) axis, which is closely tied to the actions of the adrenal (the A in HPA axis) and thyroid glands.

Across the cycle, fluctuations in body weight are common as fluid is retained and then released along with shifts in estrogen and progesterone. Changes in blood glucose are also normal, and insulin-dependent diabetics often find that they need to adjust their dose at different times of their cycles to keep their blood sugar in check. The most common pattern is higher blood glucose readings in the pre-menstrual period (the second half of the luteal phase), and lower readings after starting your period and before ovulation. This is generally attributed to the fact that progesterone, which is highest during the luteal phase, is known to reduce insulin sensitivity. However, different women experience different patterns, which can also be affected by other factors such as oral contraceptive use.

Normal fluctuations in insulin resistance and blood glucose can mean that women get lower ketone readings at certain times of the month than others. When these occur premenstrually—and so they tend to coincide with a period of (transient) weight gain and food/carbohydrate cravings—women often feel as though they are doing something wrong. Rest assured that these variations reflect normal physiology.

The many factors that affect your cycle and the levels of your sex hormones include: other hormones, gut health and microbiome, metabolic health (e.g., insulin sensitivity), environmental toxins, stress, sleep, immune health, nutrient deficiencies, activity level and energy expenditure, and age. Each affects the others, and all (except age of course) can be affected by diet. It’s no surprise, then, that it can be extremely difficult to pin down a root cause of menstrual changes or reproductive issues.

What the Research Tells Us About Keto and Menstruation

As I said at the outset, there are lots of anecdotes, both positive and negative. In my experience, most women whose cycles seem to go crazy when they start keto find that things get back to normal—and often a better version of normal—after a few months.

First, it’s tricky to determine the effects of keto per se, since many people combine a ketogenic diet with calorie restriction (intentionally to lose weight or unintentionally due to the appetite suppressing effects of keto) and with fasting (intermittent and/or extended). Each of these can independently impact the factors listed above, lead to weight loss, and affect the menstrual cycle and reproductive health.

So, is there any evidence that keto itself causes changes to menstruation?

The scientific evidence is scant….

The one statistic you’ll see floating around the interwebs is “45% of (adolescent) females experience irregular menstrual cycles on keto.” This statistic comes from one small study of adolescent girls using a therapeutic ketogenic diet to treat epilepsy. Six of the twenty girls reported amenorrhea (loss of period) and three were diagnosed with delayed puberty. However, the ketogenic diet used for epilepsy is different and usually much stricter than an “everyday” keto diet needs to be, and epilepsy is frequently associated with menstrual dysfunction regardless of diet.

To extrapolate the findings of this study and argue that nearly half of teenage girls (or women generally) are likely to experience menstrual problems from going keto is a huge leap.

The fact is, I’m unable to find any studies done in healthy human females (or mice for that matter) demonstrating that otherwise normal menstrual cycles are disturbed by going keto.

5 Ways Keto-Related Factors *Might* Affect Your Menstrual Cycle

With the limited amount of research looking directly at keto and menstruation, let’s look first at whether there are direct effects of carbohydrate restriction or elevated ketone production on the menstrual cycle. Those are the defining characteristics of keto and what differentiates keto from other ways of eating. Then we can examine indirect effects that occur due to factors such as weight loss. These are not unique to keto, though they might be more likely on a ketogenic diet compared to other ways of eating.

Carbohydrate Restriction

There is no real body of evidence that looks at ketogenic levels of carb restriction and menstruation, but there are some clues. In this small study, functional hypothalamic amenorrhea (FHA) was associated with dietary fat restriction; women with FHA actually ate non-significantly more carbs than matched controls and nearly identical total calories. Likewise, in this small study, FHA was associated with lower fat intake but no significant difference in carb intake.

This meta-analysis looked at the effect of low-carb (not keto) diets on markers of reproductive health among overweight women. The researchers found four studies that examined effects on menstruation; all showed improved menstrual regularity and/or ovulation rates. Of six studies that looked at levels of reproductive hormones, five reported significant improvements.

Carb restriction also results in decreased insulin production. Hyperinsulinemia and insulin resistance are frequently associated with polycystic ovarian syndrome (PCOS), one of the leading causes of female infertility and a frequent cause of menstrual irregularity. There is currently a lot of interest in using keto to treat PCOS, but only one small study has so far directly tested the effectiveness of a ketogenic diet to treat PCOS, with positive results.

Ketones

No studies have looked at the direct effects of ketones on menstruation.

Weight Loss

Of course weight loss is not unique to keto, but keto can be very effective for weight loss. Some women experience rapid weight loss when first starting a keto diet. Weight loss in and of itself can impact menstruation through a variety of pathways. A key way is by reducing the hormone leptin. Leptin’s main job is to communicate energy availability to the hypothalamus—high levels of leptin tell the hypothalamus that we have enough energy on board, which also means we can reproduce. Low leptin can disrupt the menstrual cycle and is linked to hypothalamic amenorrhea.

Body fat loss can also affect estrogen levels since estrogen is both stored and produced in adipocytes (fat cells). While fat loss in the long term will decrease estrogen production, it is possible that rapid fat loss might temporarily raise estrogen levels and can also affect estrogen-progesterone balance. These transient changes in estrogen levels might underlie some of the menstrual irregularities women report.

Stress

Stress can impact the menstrual cycle in myriad ways. Cortisol acts on the hypothalamus and pituitary glands, affecting hormone levels, sleep, immune function, and gut health, to name a few. Diets can be a source of stress, both at the physiological and psychological levels. Keto has a reputation for being especially stressful because it is more restrictive than other low-carb diets, but this can be mitigated by following the Keto Reset tips for women.

Thyroid Function

Thyroid dysregulation is another common cause of menstrual irregularities, and there remains a pervasive belief that keto is bad for thyroid health. Indeed, the thyroid is sensitive to nutrient deficiencies and caloric restriction, and thyroid hormones, especially T3, do frequently decline on keto. However, as Mark has discussed in a previous post, changes in T3 levels might not be a problem, especially in the absence of other problematic symptoms. Moreover, many practitioners now use keto as a cornerstone in their treatment of thyroid disorders.

What Should I Take From These Findings?

The first takeaway: there just isn’t much direct evidence about how keto might affect your menstrual cycle, positively or negatively. We have some studies suggesting that low-carb diets improve some aspects of menstruation and reproductive health, but keto is more than just another low-carb diet. Ketones themselves have important physiological properties, such as being directly anti-inflammatory, which might positively impact women’s reproductive health.

Second, the ways that keto is likely to (negatively) affect menstruation aren’t unique to keto, they’re common to any diet: hormone shifts mediated by energy balance, stress, and weight loss.

Furthermore, since keto is so often combined with caloric restriction, time-restricted eating, and fasting, even the anecdotal evidence might not be able to tell us all that much. If a woman is eating ketogenically, in a big caloric deficit, and doing OMAD (one meal a day), and her leptin plummets, how are we to know what really caused it? We don’t have good evidence that otherwise healthy women start a well-executed ketogenic diet and end up messing up their menstrual cycles.

That said, women do need to be cognizant of the sum total of the signals they are sending their bodies when it comes to energy availability and stress. A lot of women come to the keto diet with a history of adrenal, thyroid, metabolic, and reproductive issues. It’s important that they’re extra careful about how they approach keto. Done correctly, it might be just what the doctor ordered. I encourage any woman who’s dealing with other hormonal issues to work with a medical practitioner to tailor a keto diet to her unique needs.

But I’m Telling You, Keto Made My Period Go Haywire!

Ok, I believe you, really! But changes do not necessarily equal dysfunction. It is normal to experience hormone fluctuations when you make a massive—or even a relatively small but important—shift in your nutrition. Sometimes those fluctuations are unpleasant or unwanted, such as a period that lasts 14 days or one that arrives a week before you planned while you’re on vacation. However, that doesn’t make them bad from a health perspective. We need to respect that our bodies are dynamic systems. Changing the input will invariably change the output, and the system might need a few months to adapt to a new normal.

If your cycle goes wonky but you’re otherwise feeling good, give it a few months to sort itself out. If after a few months it’s still all over the place (or definitely if you’re having other disruptive symptoms), enlist help. In the meantime, check to make sure you’re not short-changing yourself nutritionally or calorically. Scale back on fasting efforts, and consider shifting more toward a traditional Primal way of eating.

At the end of the day, if you go keto and experience negative effects, stop. Keto is super hyped right now, but if your body is sending you clear signals that keto is not a good approach for you at this time, don’t do it. You can always try again later. It might be that your first attempt at keto didn’t work, but with a few adjustments and some experimentation over time you can find a version of keto that works for you.

Thanks for reading, everyone. Do you have comments, questions, or feedback? Let me know below.

References:

Comninos AN, Jayasena CN, Dhillo WS. The relationship between gut and adipose hormones, and reproduction. Human Reproduction Update 2014; 20(2): 153–174.

Fontana R, Della Torre S. The Deep Correlation between Energy Metabolism and Reproduction: A View on the Effects of Nutrition for Women Fertility. Nutrients. 2016;8(2):87.

Klok MD, Jakobsdottir S, Drent ML. The role of leptin and ghrelin in the regulation of food intake and body weight in humans: a review. Obesity Reviews 2007;8(1):21-34.

Meczekalski B, Katulski K, Czyzyk A, Podfigurna-Stopa A, Maciejewska-Jeske M. Functional hypothalamic amenorrhea and its influence on women’s health. J Endocrinol Invest. 2014;37(11):1049–1056.  

Tena-Sempere M. Roles of Ghrelin and Leptin in the Control of Reproductive Function. Neuroendocrinology 2007;86:229-241.

About the Author

Lindsay Taylor, Ph.D., is a senior writer and community manager for Primal Nutrition, a certified Primal Health Coach, and the co-author of three keto cookbooks.

As a writer for Mark’s Daily Apple and the leader of the thriving Keto Reset and Primal Endurance communities, Lindsay’s job is to help people learn the whats, whys, and hows of leading a health-focused life. Before joining the Primal team, she earned her master’s and Ph.D. in Social and Personality Psychology from the University of California, Berkeley, where she also worked as a researcher and instructor.

Lindsay lives in Northern California with her husband and two sports-obsessed sons. In her free time, she enjoys ultra running, triathlon, camping, and game nights. Follow along on Instagram @theusefuldish as Lindsay attempts to juggle work, family, and endurance training, all while maintaining a healthy balance and, most of all, having fun in life. For more info, visit lindsaytaylor.co.

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For Ladies Only: A Keto Guide

Image courtesy of the Googles

Shark week. Checking into the Red Roof Inn. Surfing the Crimson Wave. Getting a visit from Aunt Flo. The Red Badge of Courage. That time of the month.

Whatever euphemism you use for it, women inevitably have to deal with menstruation and all the weird junk that goes along with it.

We here at Ketovangelist get a lot of questions about keto and periods.

A. Lot.

So, at the behest of our coaches- and after much whining on my part- I’ve put together this little “what to expect” guide for women to help a sister out when it gets down to the issue of menstruating. You’re welcome.

One thing to keep in mind: Your period is still your period.

If I’ve said it once, I’ve said it a zillion times: keto is not magic. and it isn’t the cause of everything that will happen to you after you start eating this way. For the most part, your period is going to be your normal period while you’re keto. You might have cravings, you might cramp, you might be light or heavy, or early or late. All the same stuff you dealt with during menstruation pre-keto you will probably continue to deal with now that you’ve changed your food lifestyle. That being said, there are a few issues we do see pop up from time to time and I will address them, in no particular order:

1. If you’re hungry, eat

A direct quote, if I may, from our lovely coach, Mary Roberts: “Hormone hunger is real hunger.” And she’s right. Right after ovulation the body ramps up production of estrogen and progesterone, both of which can cause your body to feel hunger.

The bottom line is that, as we all should know, our menstrual time is a stretch of a few days where hormones are screwy. We might be tired, we might be cranky, and we will probably be hungry. All of that is perfectly normal and you are not expected to sit and starve on top of it all.

If it’s your time and you’re hungry, don’t try to white knuckle it through the next week. Eat!

Now that’s not permission to cheat, nor should you gorge yourself on “friendly” treats. But look, if you’re there and you really want some chocolate then it’s not going to be the end of the world if you make a keto mug cake or have a few squares of stevia or erythritol sweetened chocolate, either. Some ladies crave protein during that time, so don’t worry too much about a few extra slices of bacon. Just eat to hunger and you will be fine.

2. Yes, you will probably still bloat

Sorry to be the bearer of bad news, but keto doesn’t cure period bloating. It’s just a part of the hormonal process and is due to massive surges in estrogen during the pre-menstral part of your cycle. Estrogen can cause quite a bit of extra water to be retained, so if you tend to bloat or experience puffiness and inflammation during menstruation this just is what it is and keto isn’t going to avert it.

3. Yes, you will probably still gain weight right before and during menstruation

See point two above for the physical reasons why. Also, stay off the scale. There is no reason to make yourself extra miserable during your period by seeing the number on that torture mechanism go up. Don’t sweat your weight and any added from bloat will go away again once you’re done.

4. Don’t start an experiment right before or during your period

Again, there is no reason on earth why you should make things extra difficult for yourself during your time. If you’re thinking about giving up dairy or sweeteners, etc., just do yourself a favor and wait until the period is done, ok?

5. Your blood sugar may go up (or down) during your period

Having unusual highs and lows for blood glucose readings during menstruation is a thing. Once again, the reason for it is the massive fluctuation in your hormones during this time of the month.

Are you sensing the pattern yet?

Yes, those crazy period hormones can actually cause your insulin sensitivity to go a little out of whack during shark week, so if you’ve noticed a surge or drop in blood glucose during that time you should know it’s not uncommon in general, is natural, and it should subside as soon as your hormones drop back off to normal levels.

6. Period Weirdness

Here’s where we get to the out-of-the-ordinary stuff. Some women will initially experience some odd stuff when it comes to their period after they go keto. It might be lighter or heavier, it may be oddly spaced or more/less frequent than normal.

Yes, it’s hormones. This time, however, it’s not just attributable to the normal fluctuations around menstruation. Estrogen, the main culprit for many shark week woes, is actually both stored and produced by your body fat.

Yipee. o_o

The more fat you have on your body, the more estrogen is being produced which, in turn, encourages the body to store more fat, which produce more estrogen, and around and around we go! To top that excitement off, all those fat cells then store excess estrogen and other sex hormones.

So once you start burning body fat you will simultaneously decrease the body’s estrogen production and release the stored sex hormones back into the blood stream. Hence, all kinds of hormone weirdness can occur and it might take a little while before balance is achieved.

This is also why some people experience some initial moodiness along with elevated or decreased libido when they go keto. However, you should know it is completely normal and once your body compensates for it things will return to normal.

I do have to add the disclaimer that if you’re very concerned about your irregular menstruation or are experiencing serious pain, clotting, etc, you should go see your doctor in order to rule out any major problems or illnesses.

7. Yes, if you’re menopausal or pre-menopausal, you might still have some of these problems

Because of the hormonal irregularities fat loss can cause (see point immediately above this one) you might experience some bloating, cramping, hormone hunger, even up to and including spotting or a full-on period after going keto.

Again, if you’re concerned or are having any serious symptoms, go see your doctor. Otherwise, due to the hormonal fluctuations that can occur when you burn off body fat you might have some symptoms you thought you were over and done with. And that’s ok. As with the issues above, once the body figures out how to compensate, homeostasis will return and things will go back to normal.



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Have You Lost Your Period to a Low Carb or Keto Diet?

Every time I tweet my concern about women losing their periods to a low carb or keto diet, I get a lot of angry responses.

“It’s purely anecdotal,” men explain to me. “There is no known mechanism, so it must not really be happening.”

Except it is really happening. Ask anyone who works with young menstruating women. Or not menstruating, as the case may be.

“Does a keto diet stop periods?”

A woman’s hormonal system is different from a man’s in that she needs to do a lot more than just be healthy and make a few hormones. A woman’s hormonal system has to make the life-or-death decision of whether there is likely to be an additional 75,000 calories available to safely complete a pregnancy.

If the hypothalamus perceives signals from the environment that food is scarce (or likely to be scarce), then the hypothalamus will make the very sensible decision to switch off reproduction.

Is carbohydrate availability part of the “signal” to ovulate?

What are the dietary signals that the hypothalamus is waiting for? Well, adequate calorie intake for starters. And almost certainly adequate protein intake. And there is reason to believe that the hypothalamus is also waiting for adequate carbohydrate intake for some women.

There is substantial anecdotal evidence from myself and colleagues that some young women develop amenorrhea (lack of periods) on a low-carb or keto diet, even when there are sufficient calories and protein.

Physiologist Professor Anne Loucks says that, when it comes to maintaining menstrual cycles, the hypothalamus is just as sensitive to carbohydrate availability as it is to total calorie availability. She states that pituitary “LH pulsatility is regulated by brain glucose availability” and “may depend specifically on carbohydrate availability rather than energy availability in women, just as it does in other mammals.”

There are a few things to say at this point.

1) This doesn’t apply to men, 2) it probably doesn’t apply to women over 30 or women who have insulin resistance, and 3) it depends on ancestry. In other words, starch signalling may be more important for women descended from agrarian ancestors.

In her book Fragile Wisdom, evolutionary biologist Grazyna Jasienska builds the case that the hypothalamic-pituitary-ovarian (HPO) axis is calibrated to relatively recent ancestry. She calls it “ovarian set point,” which she defines as the ability to ovulate given a particular energy availability.

Like so many things in women’s health, there is almost no research, but one 2003 clinical trial of the keto diet for teenagers found that 45 percent of the female participants lost their periods within six months.

But what if you have insulin resistance?

If you currently have insulin resistance, you may do well on a low-carb or keto diet. Especially if you’re older than 30. You may even regain the periods you’d lost to a high-carb diet.

But step one to reversing insulin resistance is to cut sugar, not all carbohydrate. That’s because high-dose fructose induces insulin resistance more strongly than any other food. According to Dr Richard Johnson:

“There’s a fair amount of evidence that starch-based foods don’t cause weight gain like sugar-based foods and don’t cause the metabolic syndrome like sugar-based foods. Potatoes, pasta, rice may be relatively safe compared to table sugar. A fructose index may be a better way to assess the risk of carbohydrates related to obesity.”

Quitting sugar is the most effective kind of low-carb diet, so please don’t make the mistake of forgoing potatoes only to binge on Paleo desserts.  Read How high-dose fructose is a major driver of insulin resistance.

Is a low carb or keto diet right for you?

Before you start a keto diet, ask yourself:

• Do you have insulin resistance? If yes, then you may benefit from a short-term low-carb or keto diet but only until you’ve reversed insulin resistance. If no, then a keto diet is probably not the right approach.
• Do you suffer stress or insomnia or HPA (hypothalamic-pituitary-adrenal) dysfunction? If yes, then be careful because you might need some starch to calm your nervous system.
• Did your period go “missing in action” on a keto diet? If yes, then you might want to try reintroducing starch for a minimum of four months to see if you can get your period back.

Share your story.

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KETO-ADAPTATION – KETOPOWER.RU

So, you’ve lowered your carbs to 20-30 grams per day to enter ketosis.
For the body to adapt to functioning on fat, your metabolism must literally be completely rebuilt. (And I would say, remember how this is done – after all, from an evolutionary point of view, people have lived in conditions of a low-carbohydrate diet for thousands of years and our body remembers everything at the genetic level. We almost from birth begin to bombard it with an excess of carbohydrates).

Don’t expect it to happen quickly and easily.Although some do not really experience any unpleasant symptoms! This usually depends on how you ate prior to starting keto.

The period of keto adaptation is called the “keto flu”, although this is not a virus, of course. On average, adaptation can take from a week to a month. Usually, entering ketosis is in stark contrast to the symptoms of the keto flu – it removes everything as if by hand. On the first or second day, you will notice that you develop any of the following symptoms (on the first day of the keto diet, you start to waste glycogen – your stores of sugar in the liver and muscles).Praise yourself (that means you are doing everything right!) And listen to your body (avoid stress, relax, and do not work hard at the gym). Give your body room to rebuild.

– You will crave sweets more (it is better to “remove” all sources of sugar in the bin)
– You may feel dizzy
– Fog in the head
– Irritability
– Difficulty with concentration
– Pain or cramps in the abdomen (rare)
– Nausea (rare)
– Muscle cramps (keep the balance of electrolytes: potassium, magnesium, salt)
– Insomnia

Scary? Fear not, the symptoms are mild in most cases.The more sugar dependent you are, the more severe the symptoms. You literally get off the drug, you have withdrawal symptoms! Well, there is also a genetic factor – it is easier for someone to rebuild by nature.
For example, I only had fatigue and irritability. I just devoted that week to myself and rested a lot.

What’s going on? When we cut back on carbohydrates, insulin levels drop dramatically. Insulin helps transport sugar into cells, and in the kidneys, it signals the retention of water and sodium. As soon as insulin drops, all sodium and water is flushed out of the body.Therefore, we can easily lose up to 5kg in the first week. It comes out water, not fat! Therefore, we also observe fatigue and dizziness. Together with water, glycogen is washed out and the body is left without its usual source of energy. This is where active metabolic restructuring begins.

‼ It is very important to drink a lot of water and eat foods with potassium, magnesium and sodium (more on this in a separate post). The more you rebalance these substances, the milder the keto flu symptoms.‼

So, your body is actively rebuilding itself – at the hormonal level.Therefore, day 3-7 can seem completely savory. The stress hormone cortisol is released, so you can have irritability and insomnia. It is very important to reduce stress, with high cortisol you will not go into ketosis. There is a change in thyroid function, so if you have thyroid problems, be careful. All of this is NORMALIZED when the body adapts!

So, what to do during the keto adaptation period:

– Drink a lot of water! Women about 2.7 liters per day.For men 3.7. Necessarily!
– Salt! You need sodium! Don’t be afraid to salt. 5-7g per day
– Eat avocado, parsley, ALL green vegetables in unlimited quantities, pumpkin seeds. You need potassium (the norm is 3,500 mg per day) and magnesium (310 mg per day) !!! These are vital elements, without them the metabolism will be disrupted. I warned you. ‼
– Magnesium citrate and potassium gluconate can be taken.
– Include in your diet medium chain triglyceride oils (MCT oil), the best is coconut oil.MCT oil converts the fastest into ketone bodies and helps reduce the symptoms of the keto flu.
– Meditate! Relax in any way you know; it lowers cortisol.
– Don’t go 100% in the gym, and you can’t. You will not have the strength. Easy walk every day.
– Sleep at least 8 hours.
– It is quite possible that the first time you will not stand more than 2-3 days. It’s OK. Reduce carbs gradually over the course of a month, then try again.You will most likely find it easier the second time.

90,000 What Should You Know About Keto Adaptation? – This isKeto

What to expect when your body starts using fat for energy?

The ketogenic (keto) diet is a diet designed to severely minimize carbohydrates, your body’s favorite fuel source, and a massive increase in fat. The idea is that once carbs drop, the body is forced to burn stored fat as its main source of energy, which often results in significant weight loss.

The diet is a complete departure from the way most people are used to eating. While the typical “Western” diet is about 50 percent carbohydrates, 15 percent protein, and 35 percent fat, the ratio of the typical keto diet is 5 to 10 percent carbohydrates, 70-75 percent fat, with the rest being protein. …

Keto adaptation (sometimes called fat adaptation) is the process your body goes through as it transitions from using glucose primarily for energy to using fat primarily.

The term “keto” comes from ketones (ketone bodies), water-soluble molecules that the liver produces when converting fats, especially when carbohydrate intake is significantly reduced. Ketones can be used as energy by most tissues in your body, including the brain, which is unable to use unprocessed fats for fuel.

Your body always uses a mix of fat and glucose for energy. But when not adapted to keto, it turns to glucose first, since only a very small amount of ketones is usually produced during fat metabolism.Also, some body tissues, such as the heart, prefer to use ketones when they are available. The brain can’t use fat, so it’s totally dependent on glucose when you’re not in a keto-adapted state.

If glucose is a habitual source of energy for the body, then you might wonder what happens when it is suddenly not in sufficient quantity to be used as the main fuel.

Entering the state of keto adaptation

Once glycogen stores (the body’s way of storing glucose) are depleted, the brain and other organs begin the process of adapting to using fats and ketones instead of glucose as their main source of fuel.But achieving ketosis, a state in which fat primarily provides the body with energy, is not always a pleasant experience.

Extreme carbohydrate restriction is sometimes accompanied by unpleasant side effects. Known as the “keto cold,” the transition process can be accompanied by fatigue, weakness, irritability, blurred thinking, muscle cramps, headaches, and nausea.

The length of time it takes for keto adaptation varies, but the process begins in the first few days.Then, after about 7-10 days, many suddenly begin to feel the positive effects of keto adaptation. Reporting improvements in mental concentration and focus, as well as an increase in overall physical energy.

By the end of the second week (sometimes up to three weeks), the body has usually done most of the work of adapting to using fat for energy. By this point, hunger and cravings for food have decreased, and stamina and vitality have increased.

After that, the body continues to make deeper changes.For example, it gradually begins to preserve protein to a greater extent. Another change often noticed by athletes is that the accumulation of lactic acid in the muscles decreases during long training sessions, resulting in less fatigue and less muscle pain. It may take up to 12 weeks for these changes to occur and you are in full ketosis.

Help the body adapt

There are several ways to overcome the barrier of the first week of carbohydrate withdrawal:

• Eat more fat and fiber.The more satisfying you feel, the less likely you are to miss out on your favorite carbohydrate-laden foods. Flaxseed products contain both fiber and healthy omega-3 fats.

• Increase your water and salt intake. Most of the negative side effects are associated with the loss of fluids and electrolytes, such as sodium (carbohydrates retain fluid, so once you limit them, urination may become more abundant) To restore balance, drink more water, including mineral water, salt broths and dishes.

• Physical activity. High-intensity training depletes glycogen stores, which can help the body significantly speed up its adaptation process. But if you feel mildly unwell, during this period you should limit yourself to moderate exertion in the form of light training, a walk or stretching.

Other changes to be expected

To date, research shows that ketogenic diets (low-carb diets in general) can reverse the signs of metabolic syndrome, type 2 diabetes, and polycystic ovary syndrome.Keto diets have also been used successfully in the treatment of several seizure disorders. Research also points to the possibility of helping other neurological disorders such as Parkinson’s disease – further research is needed.

The more scientists observe the keto diet, the more positive benefits they find. For example, those on the keto diet have lower amounts of saturated fat in their blood, which is directly linked to metabolic syndrome, insulin resistance, and heart disease.
Emerging research also shows that the use of ketones for energy can reduce oxidative stress and inflammation in the body and may be involved in the activation of several genes that are beneficial to health conditions.

Keto Adaptation Management

Some people report stable ketosis as long as they stick to 50 grams of carbs per day. While others often find they need to eat fewer carbs in order to stay in ketosis.Athletes and those who train hard can generally consume more than 50 grams of carbs while still in ketosis. Other factors, such as hormonal fluctuations and stress, can throw people out of ketosis.

Some people find it useful to measure ketones in the blood, which can be done at home using a special meter and test strips. But most of the authors of low-carb diets don’t recommend worrying about this.If you’re getting the benefits you hoped for by switching to a keto diet, worrying about your ketone levels can only add unnecessary complexity.

Source: verywellhealth.com

Translated by Wanji Nolawa: @noluva

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90,000 Keto adaptation, how to smooth out symptoms. My experience, advice and solutions.

So, on points

, how to deal with ketoadaptation :

Overcome Brain Hunger with a ketogenic diet?

– Answer: Here you can only wait.Until the body adapts to the new source of energy, the discomfort will not go away. It is important not to leave the regimen and follow the dietary recommendations. When exiting the mode, during keto adaptation, the process can be reset to zero. You have to start all over again. The keto regimen is a constant way of eating, you cannot be in keto, then no. If decided, then the period should be from 2 months to the whole life, of course, if necessary. Going into keto for a day or a week is just hurting yourself.

Overcome Weakness and Fatigue on Keto?

– The answer is still the same – wait.In general, endurance and performance on a ketogenic diet is much higher. I tested this on myself and recognized the increase in performance in the third week of the keto diet. In the first week or two, it is better to refuse or significantly reduce sports.

Increase Wits at the Onset of Ketosis?

– Answer: and again everything is the same – wait. The brain, over time, will learn to feed on ketone bodies. By the way, I also felt the increase in intelligence later. For better preparation for the regimen, it is worth excluding sugar from the diet.It is necessary to exclude a few months before the start of the ketogenic diet. This will allow you to better prepare for keto.

How to overcome the Keto flu?

Any painful manifestations occur mainly due to insufficient intake of water and electrolytes. At the initial stage, it is better to drink more mineral water. You can connect the intake of trace elements and multivitamins. If you follow these recommendations, the keto flu will bypass you.

Digestive problems during keto adaptation.

This is a very broad topic – What to eat on a ketogenic diet? But good digestion is based on not only nutrition itself, but water and trace elements.I need to drink more. Additionally, I would advise consuming fiber. I just eat a spoonful after every meal. No problem.

Correct and balanced menu also helps to solve many problems at the beginning of the keto diet. A personalized menu for entering ketosis is one of the convenient solutions.

Cope with leg cramps on keto.

Solution – I ran into it myself. It was possible to solve only with the addition of trace elements. In particular, magnesium, but it is better to take a complex.It definitely won’t hurt.

Gallbladder troubled on keto?

The fact is that when eating fatty foods, much more bile is secreted. There is research that shows that a ketogenic diet can help manage gallbladder congestion. But here you have to be careful. When the stage of gallstone disease is advanced, the transition to ketoremode can provoke inflammation. But I’ve read reviews of people getting rid of gallstones on a keto diet. In any case, is best to consult a doctor .

Additionally, I advise you to monitor the amount of ketones daily in the first weeks.

This can be done with normal test strips. They are sold in pharmacies. They are not expensive, easy to use. If you see from the test results that the amount of ketones has become very low <0.5; 0.1. You should be more careful in nutrition. Conversely, with a significant increase in ketones and feeling unwell, it is worth significantly increasing the amount of fluid, as well as suspending sports. It may be worthwhile to slightly increase your carb intake, but correct and healthy on keto.I often drank 2-3 glasses in one gulp if it was bad and my health quickly returned to normal.

Sport, during keto adaptation, significantly increases the content of ketones. Since the body is not yet accustomed to eating them, unpleasant moments may arise, which I have already written about. It is better to start interrupted sports loads gradually, from 2-3 weeks. If it doesn’t feel well, we drink more water.

Self-tested: nine months on keto

Elena Streletskaya elena @ angliya.com @angliya_beauty

If a year ago someone had told me that for nine whole months I could quite easily live without sugar and almost without carbohydrates, without suffering, I would have laughed and twisted my finger to my temple. Impossible! However, when photos from another trip were returned to cold reality, for the first time in my life I decided to try a serious diet. I didn’t like low-carbohydrate systems – it’s an eternal lack of strength and energy, calorie counting works when you have time for it, and constantly walking hungry is not a pleasant prospect.The choice fell on keto (a similar diet was tested by me for a dispute back in 2005 under the name “Kremlin diet”).

What is keto?

Keto differs from “paleo” (carbohydrates – 30%, protein – 20%, fat – 50%) and Low Carb High Fat, or LCHF (carbohydrates – 20%, protein – 20%, fat – 60%), keto – This is a special type of low-carb diet in which you consume a lot of fat – 70% or more, a little protein – 20% and very little carbohydrates – less than 10%. With such a diet, the body is rebuilt to a new system of energy production – ketones, which are produced by the liver from fat.That is, instead of carbohydrates (glucose and insulin), your body is fueled by fat (ketones).

But won’t I get fat if I eat so much fat? No. Glucose is the easiest molecule for the body to convert and use as an energy source, so it will always be preferred. Insulin is produced to distribute glucose through the body through the bloodstream, it is also responsible for uneven energy – ate sweets, after an hour you want to eat again. That is why, in normal mode, we “burn” glucose, and fats remain unclaimed and are stored by the body.With very low carbohydrate intake, the body goes into a state called ketosis. The ultimate goal of a properly maintained keto diet is to get your body into this metabolic state.

If you’re curious to delve deeper into the question and understand why we have been intimidated by cholesterol and plaque for years when processed foods full of sugars cause obesity, check out the excellent book Eat Rich Live Long , written by a chemical engineer and physician, this is, Perhaps the best printed resource, laying out all the principles of keto nutrition on the shelves.Online www.dietdoctor.com will help you, here you can also find successful recipes.

Who is keto for?

You will find a lot of evidence that this particular diet helps to get rid of many diseases or greatly reduce their symptoms: epilepsy, obesity, diabetes, diseases of the central nervous system, neurodegenerative, autoimmune, Alzheimer’s, Parkinson’s, multiple sclerosis, from almost all types of inflammation and even cancer … There is only one short answer – sugar itself is not the cause of all diseases, but it “feeds” them very well.In addition, during ketosis, cellular debris is removed and the process of its processing is actively underway, the balance of neurotransmitters in the brain changes in such a way that neurotoxicity is minimized. Hence – a clearer head, a lot of energy and well-being.

When I started keto, I had one goal – to lose weight. But after reading many sources, I realized that keto is not a diet, it is a nutritional system. Moreover, in the first few weeks of “entering ketosis” your body undergoes such a radical transformation that it makes no sense to do it “for a month”.

Keto Cons:

– a difficult period of restructuring and entering ketosis – from 7 to 14 days you will feel weakness, hunger (but you can eat as many allowed foods as you like), cravings for sweet and familiar carbohydrate foods, and one of the signs is temporary bad breath, resembling acetone,

– you need to forget about fruits – this fact greatly upsets most people,

– you will check all the labels, because even seemingly harmless products (cold cuts, cheese) sometimes contain carbohydrates,

– going to a restaurant and even a coffee shop (cow’s milk contains too much sugar) becomes at least an interrogation of a waiter / barista – you will very soon realize that sugar and carbohydrates are literally everywhere,

– If you decide to stop keto eating, the lost pounds can return if you immediately start to lean on what was forbidden – it will be difficult to get saturated with carbohydrates like fat, and you will start eating more.

Photo by 123rf.com

Keto Pros:

– constant, no surges energy – all day every day,

– the absolute absence of hunger, you can not eat for many hours and feel great (by the way, with this “intermittent fasting” your body will start producing ketones from – tadaaam! – stored fat, and you will lose weight faster),

– weight loss: for someone it immediately starts to leave, but for me it happened after a month and a half, slowly but surely, and everything left those very necessary places, the result is minus two sizes of trousers,

– lower blood sugar, lower risk of heart disease,

– fat-soluble vitamins (A, D, E, K) are absorbed much better,

– increased concentration, ketones – an excellent source of fuel for the brain,

– improving the quality of skin, hair, nails,

– provided that you spend your carbohydrates on foods containing fiber – improving the metabolic process,

– body resistance to infections, improved immunity,

– food does not need to be weighed, you do not need to count calories, and you will quickly get used to counting carbohydrates.

Is there something?

Don’t worry, not just fried bacon and steak. Moreover, it is undesirable to “go over” protein on keto. Therefore, if you eat meat and fish, it should not be chicken breasts and “healthy” low-fat minced meat, but on the contrary – chicken wings with skin, rich meat broth, salmon … You can also eat eggs, cheese, butter, nuts (the fatter – so much the better), avocados, berries, heavy cream, all green vegetables and herbs, cucumbers, tomatoes, pumpkin, olive oil (any cold-pressed vegetable oils are prohibited).The good news: you can drink alcohol on keto – dry wine, champagne and spirits (some types of cognac have a lot of carbohydrates – check). However, many people give up on keto from dairy products and alcohol – in order to lose weight faster. There is another problem with alcohol: you will get drunk much faster.

Photo by 123rf.com

What is all this for?

The principle of keto is to return to ancestral food. According to scientists, even fruits thousands of years ago looked different and did not contain as much sugar as they do now.Ideally, you need to eat fresh organic food, less, but better quality. Be sure to drink plenty of water and monitor your body’s response. Such a dramatic change is not suitable for everyone, and if you have problems with internal organs, especially with the stomach or liver, it is better to consult a doctor first and get tested. And the main thing is to get enough information before starting keto nutrition, because one article will definitely not be enough to make a decision.You will also have to be patient, because all the described positive changes come gradually.

And the main thing: do I want to eat a large piece of chocolate cake washed down with condensed milk? Sometimes yes. But, firstly, one experience of “betrayal” with a dessert showed that the body is no longer ready to digest sugar and gluten, and secondly, with such a variety of desserts adapted for keto (you need to cook yourself, but there are hundreds of recipes on the net) , there is no need to fly off the carriage of great health and the desired shape.

Starting Keto and Want to Know How Long it Takes to Get Into Ketosis?

If you are like most people who are just switching to the keto diet to lose weight or gain other health benefits (such as stabilizing blood sugar levels), you are probably eager to see and feel immediate results. You can even obsessively eat healthy fats, monitor your carbohydrate intake and blood glucose and ketone testing and blood glucose and ketone levels with the ketone meter and wonder why test results change so often and so dramatically, or why you don’t see an instant drop in levels. blood sugar / blood glucose levels; and an increase in blood ketone levels.

To this we say: be patient! One of the biggest obstacles to success for newcomers to the keto diet is the belief that you “should be” further in achieving your goals, or even more in ketosis than you are. Also, every person reacts differently to a high-fat diet or any diet, so there is no need to compare.

Retraining Your Body

Getting into ketosis does not happen immediately. It takes your body 2 to 7 days to enter ketosis, depending on many factors, including your unique body, health status, activity level, and dietary choices.

Why is it taking so long? Because you are training your body! Ketosis is a natural metabolic process in which your body uses fat as its main source of fuel rather than glucose (carbohydrates). To activate this process and change your body’s preferred energy source and metabolic state, you need to deprive your body of its usual energy source by drastically reducing your carbohydrate intake and increasing your fat intake (i.e.E. High in fat and low in carbohydrates). a moderate protein diet). Then you need to give your body time to adjust and your liver time to convert fat from your food and your body (adipose tissue) into ketones for energy.

What do you eat and in what ratio

Regardless of how long it takes you specifically, getting into nutritional ketosis is directly related to what you do and do not eat.General guidelines for a ketogenic diet are 70 to 80 percent of your daily calories from fat, 20 to 25 percent from protein, and 5 to 10 percent from carbohydrates, give or take, depending on your lifestyle and other personal factors.

As long as you eat in optimal macros (learn more about those here is ) and follow a keto-low-carb diet, you are on the right track and reach ketosis. Therefore, instead of striving for results, strive for the journey. The first month or two on keto is a learning experience as you get to know the diet, learn how your body reacts to various foods, find your pain points, and physically adjust to burning fat rather than carbs for energy.You may experience keto flu symptoms, including keto breath (smells like acetone) and found that physical activity allows you to consume a few more net carbs a day as you retrain your body to burn fat. If you don’t see results as quickly as you would like, don’t be discouraged. Just remind yourself that you are embarking on a new, fat-burning, healthy lifestyle and continue on the low-carb lifestyle.Over time, the results will come.

How to start ketosis

Practicing fasting or intermittent fasting can help you get into ketosis faster, but it is not necessary and may be a little more than you want to begin with. ( Read more about fasting here. )

So, whether you’re exploring the keto diet and ketone bodies as fuel for weight loss, weight loss, or other health reasons, be kind to yourself during this transition.Get through the expected side effects, Make sure you get enough electrolytes to soften them and you will soon feel good on the keto diet.

MORE: Learn about ketone testing and why a blood ketone meter is better than urine test strips ..

Keto diet highlights: what is important to know

The keto diet is a diet based on a high fat content and a low protein and carbohydrate content.The use of a ketogenic diet for weight loss is based on the assumption that the body does not get energy from carbohydrates, but from consumed fats and proteins. In addition, the ketone bodies formed in the body during this diet suppress hunger.

However, people whose goal is to lose weight forget that this is a diet low in many nutrients, such as vitamins, minerals, fiber. A lack of these ingredients can cause constipation, drowsiness, and ultimately even urolithiasis and hyperuricemia (increased levels of uric acid in the blood).Special additives that need to be included in the diet while observing dietary norms will help eliminate problems.

Types of the keto diet

The process of losing weight on a ketogenic diet is based on long-term adherence to a low-carbohydrate diet, and sharp jumps in blood sugar and an increase in the concentration of ketone bodies occur due to an increase in fat. This is the source of alternative energy. But there are several different principles of the keto diet, viz.

1. Classic . The diet should be 75% fat, 20% protein, 5% carbohydrates. Moreover, for a safe process of losing weight, you need only “healthy” fats (organic, natural, vegetable).
2. Target . Needed for athletes to consume “simple” carbohydrates within 30 minutes, that is, during one high-intensity workout. This triggers the burning of additional carbohydrates before ketosis is interrupted.
3. Cyclic .Needed for those who followed the classic keto diet, but the weight loss has stopped. A slightly modified diet allows you to reactivate the metabolism and the process of breaking down fat. The diet allows you to consume healthy and unprocessed carbohydrates for 1 to 2 days. In this case, the process of interrupting ketosis for a short time will be helpful.
4. High protein . Needed by overweight people. Plan – proteins 35%, fats – 60%, carbohydrates – 5%. The result is achieved due to the fact that the body uses alternative energy to build muscle mass and improve physical performance.
5. Limiting . No more than 12 g of carbohydrates per day is allowed. Must be prescribed by a doctor to activate the fat breakdown process.

Pros of the keto diet

Benefit available, but not long term. According to experts, this diet is at odds with everything we know about the long-term health benefits of diets high in fiber and low in saturated fat. It ranks third on the list of fast weight loss diets.

Important! The peculiarity of algae lies in the absence of the process of accumulation of toxic impurities in themselves, they are easily digested and practically have no contraindications.

Other benefits of the keto diet include:

• starts the process of losing weight;
• comfortable weight loss;
• appetite control;
• no disruptions;
• minimum time, since fractional meals are not needed;
• growth of energy and strength;
• improving skin condition;
• improving the functioning of the digestive tract;
• reduction of allergic manifestations;
• reduction of inflammatory processes;
• increased immunity;
• normalization of blood sugar;
• Improved lipid profile.

The correct keto diet process assumes that the body uses only wholesome and healthy foods, which has a beneficial effect on well-being.

Keto diet cons and contraindications

There are some downsides to the keto diet. First, it can cause bad breath. The name of the diet comes from the word ketones. They are a type of acid that is formed when the body burns its own fat instead of blood glucose for energy.They are a metabolic byproduct and smell like nail polish.

Secondly, there is a risk of nutritional deficiencies. When a person follows a keto diet for several months and engages in active sports, they see great results. He manages to lose a few pounds, his figure is formed, but he does not understand that the body lacks certain nutrients.

Since the keto diet excludes grains, a variety of fruits and vegetables, the body may be deprived of calcium, magnesium, phosphorus, potassium, selenium, vitamins A, complex B, C, D and fiber.

Third, you need to be careful with carbohydrates. They are the most preferred source of energy for the body, but their level should not be high. If you crave pasta and bread, then it will be quite difficult for you on a keto diet. The body needs to be given time to adapt to the new diet. While it is necessary to cut back on carbohydrates in order to lose weight, according to some nutritionists, they are important for brain health. This is the reason why people on the keto diet have problems with memory and concentration.

Be sure to consult with a certified dietitian or nutritionist. He can prepare a special diet for you based on your age, weight, health problems and the physical activity you need.

Using the ketogenic diet only for weight loss is controversial because it leads to such serious disadvantages:

• This is a very strict diet – the number of permitted foods is very limited;
• very difficult start of the ketosis process (production of ketone bodies) – accompanied by weakness, fatigue, dementia, insufficient concentration of attention, pollakiuria, unpleasant odor of the body and mouth, severe hunger, increased desire for sweets;
• pain in the lower abdomen often occurs, which may be associated with a bowel reaction to a large amount of fat;
• the amount of urination increases.

A ketogenic diet consumed without a medical indication, with inappropriate menus, and without balanced supplements can have health implications. In the presence of the following contraindications, such a diet should be prohibited:

• problems of the liver, kidneys and pancreas, as these organs will have to cope with the greater stress caused by the metabolism of ketone bodies;
• if symptoms such as constipation, abdominal pain, lack of appetite, fatigue, drowsiness occur after several days of diet;
• the presence of urolithiasis;
• hyperuricemia;
• pregnancy, lactation period;
• diabetes;
• age up to 18 years.

In addition, doctors and nutritionists warn that such a diet can disrupt hormonal balance, which is another disadvantage. If there are risks like this, this diet is not for you.

Weekly Keto Menu

It is important to understand what you can eat and what not, and in what proportions, so that the chosen type of food would lead to positive results.

The ketogenic diet is a high fat diet with limited amounts of protein and carbohydrates.The ratio of nutrients in a ketogenic diet is 4: 1 or 3: 1. This means:

• 4: 1 – 4 g of fat per 1 g of protein and carbohydrates, that is, about 86% – the need for energy is covered by fats, about 2-4 -% by carbohydrates, and the rest – by protein.
• 3: 1 – up to 3 g of fat per 1 g of protein and carbohydrates.

The ketogenic diet consists of 3 meals. You need to plan out the amount of protein, fat and carbohydrates for each meal.

Sample menu for the week:

1. Monday .Breakfast: tea and omelet with herbs. Lunch: turkey fillet with mushrooms in the oven. Dinner: chicken casserole and any fresh.
2. Tuesday . Breakfast: coffee and boiled eggs. Lunch: fish and vegetables in the oven. Dinner: cottage cheese casserole and kefir.
3. Wednesday . Breakfast: meat soufflé and citrus. Lunch: chicken breast with herbs in the oven. Dinner: tea and boiled shrimp.
4. Thursday . Breakfast: omelet with meat and yogurt. Lunch: soup with meatballs.Dinner: meat soufflé and tea.
5. Friday . Breakfast: boiled eggs and olives. Lunch: beef cutlets, vegetable salad, tea. Dinner: milk with cheesecakes.
6. Saturday . Breakfast: coffee with cottage cheese. Lunch: meatballs and vegetable salad. Dinner: fish soup and citrus.
7. Sunday . Breakfast: cheese cakes with nuts. Lunch: baked beef with tomatoes. Dinner: pork kebab and tea.

If you decide to go on a keto diet, get additional complex supplements to be healthy and not have nutritional deficiencies.They should be on the menu for the week. Failure to comply with this requirement will adversely affect the intestinal flora. It is important to include plant-based proteins in your diet, as well as fatty fish, avocados, mushrooms, green leafy vegetables, cauliflower, broccoli, zucchini, nuts, seeds, and olive oil.

Supplements for the keto diet, supplements

The effect of losing weight from a ketogenic diet will definitely be positive if you take a responsible approach to the selection of products and menus.But in addition, you need to pay attention to special additives. They help to improve the result and minimize possible discomfort for the body.

Popular additives:

The keto diet is a special type of food that, due to the concentration of ketone bodies, triggers the process of losing weight (the process of ketosis), and there are also sharp jumps in blood sugar that act as sources of alternative energy. A properly composed menu and well-chosen supplements lead to a quick weight loss process.But subsequently, it is important to balance the diet as a whole in order to consolidate the result.

90,000 7 side effects of the keto diet that many are silent about

The keto diet is very trendy, but far from harmless.

Photo pixabay.com

You’ve probably already heard something about the keto diet, which has recently become quite popular among athletes and people who want to lose weight.It is based on a diet high in fat and protein, as well as low in carbohydrates.

Sounds great at first glance. Who doesn’t love the idea of ​​eating meat steaks while losing weight? However, the keto diet has many side effects, which for some reason are not always talked about. And before we talk about them, it is worth recalling what ketosis is. Ketosis is a process during which your body uses fats as its main source of energy, rather than carbohydrates.

Generally, we are used to getting energy from glucose in the form of carbohydrates, which are found in flour, cereals, vegetables, legumes, dairy products and fruits. When we stop consuming carbohydrates, fats become the main source of energy for our body.

The idea behind the keto diet is that burning fat instead of carbohydrates leads to rapid weight loss. But, as we said before, this process has its own side effects. Here they are:

1 Your insulin level may drop

With a normal diet, your insulin levels are always normal due to the consumption of glucose-containing foods.However, when you are on a keto diet, your insulin drops.

It is believed that when insulin levels are low, fatty acids are released much more easily from the body’s adipose tissue.

2 You may want to eat less during the day

Protein saturates the body quite strongly, and since protein intake increases significantly on a keto diet, you will definitely feel more full than usual.

In addition, the keto diet produces an increased production of ketones, which suppress appetite centers in the brain.

3 You may feel unwell

Another possible side effect of the keto diet is the so-called keto flu. Symptoms tend to appear in the first few days after you cut back on carbohydrates. Most often, a person in this state experiences headaches, nausea, muscle cramps, fatigue, and so on.

Fortunately, these symptoms last for about a week and then go away.During this time, it is worth getting enough sleep to fight fatigue and cope with muscle cramps.

4 You may have trouble breathing

Be careful – you may need to carry gum with you more often because one of the other likely symptoms of the keto diet is bad breath. This is due to the fact that during ketosis, the liver begins to produce acetone, which is exactly the source of this smell.

However, this side effect does not affect everyone.

5 You may not be able to go to the toilet at first

Digestive discomfort during the keto diet is another side effect that occurs due to a lack of fiber in the diet. To relieve symptoms and prevent constipation, you can add low-carb fiber to your diet to aid digestion.

6 You will crave sweets very much (but this is not certain)

Reducing carbohydrate intake naturally leads to a decrease in sugar intake.Therefore, be prepared for the fact that at some point you will be drawn to sweets with incredible force.

Naturally, the strength of this thrust will depend on your individual preferences. However, if before the diet you were very fond of chocolate, ice cream and other sweets, get ready for flour.

7 You may develop kidney stones

Some doctors believe that diets high in fat can lead to kidney stones.However, there are experts who believe that the diet has nothing to do with it.

Basically, the development of kidney stones during keto diets is due to the fact that some people eat too much meat and drink too little water. Therefore, do not forget about fluid and maintaining the water balance in the body.

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