The ketogenic (keto) diet may provide some benefits for people experiencing menopause, including improving insulin sensitivity and reducing cravings. However, this diet may also cause certain adverse effects and may not work for everyone.
The keto diet is a high fat, very low carb diet that some people may recommend to provide relief from menopause symptoms.
However, it may also be associated with several adverse health effects and isn’t right for everyone.
If you want to try the keto diet, talk with your doctor or a registered dietitian first.
The keto diet may be associated with several benefits for people experiencing menopause.
May improve insulin sensitivity
Low carb diets like the keto diet may improve insulin sensitivity and help manage blood sugar levels.
Menopause can cause several changes in hormone levels. In addition to altering levels of sex hormones like estrogen and progesterone, menopause
Insulin is a hormone that’s responsible for transporting sugar from your bloodstream into your cells, which use the sugar for energy. If your cells become resistant or less sensitive to insulin, your blood sugar levels can become higher than usual.
A 2020 research review and analysis suggests that the keto diet may improve insulin sensitivity and blood sugar levels in people with type 2 diabetes.
In addition, insulin resistance
May help with weight loss
The keto diet may help some people lose weight or maintain their weight after weight loss.
Weight gain is a symptom of menopause that may relate to alterations in hormone levels and a slower metabolism. Weight gain may increase the risk of developing conditions like heart disease and osteoporosis (bone loss) in people experiencing menopause.
If you want to lose weight, ask your doctor whether the keto diet may help you.
May help combat cravings
Some people may experience increased hunger and cravings during the transition into menopause.
A 2021 research review notes that the keto diet may reduce levels of ghrelin, a hormone that stimulates appetite. The diet may also increase the release of satiety hormones, but more research is necessary to confirm this.
More studies are also needed to evaluate how the keto diet may affect cravings and appetite in menopausal people specifically.
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Though the keto diet may offer several benefits for people experiencing menopause, there are some possible adverse effects to consider.
May increase heart disease risk
Menopause is associated with an increased risk of heart disease. The keto diet may worsen this risk by adversely affecting cholesterol levels.
In one small study in healthy women in their 20s, following a low carb, high fat diet for 3 weeks increased both total cholesterol levels and low-density lipoprotein (LDL) or “bad” cholesterol levels.
All participants had normal LDL levels at the start of the study. After 3 weeks on the diet, many of the participants had LDL levels higher than the target for the prevention of cardiovascular disease.
The high fat consumption associated with the keto diet may also contribute to increased heart disease risk.
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May not provide the right balance of nutrients
The food restrictions of a keto diet may make it difficult to meet your recommended intakes for certain nutrients.
According to a 2021 research review, low carb diets like the keto diet may not provide enough nutrients like:
- vitamins A, E, and K
- calcium
- magnesium
- iron
- fiber
Nutrient deficiencies may cause a variety of adverse health effects. If you’re following the keto diet, talk with your doctor or a registered dietitian about ways to get the nutrients you need.
May cause “keto flu”
The keto diet
Some of these symptoms, such as insomnia and fatigue, can also occur during menopause. The keto flu may make these symptoms feel worse.
Still, keto flu symptoms typically resolve within a few days to a few weeks, and you may be able to manage it by staying hydrated and getting plenty of electrolytes.
Keep in mind that there’s currently not much research on the potential health effects of following a keto diet for long time periods.
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The keto diet may help some menopausal people improve their insulin sensitivity, maintain a moderate weight, and reduce hunger and cravings.
However, it may also increase certain risk factors for cardiovascular disease and restrict the intake of several important nutrients. In addition, the keto flu may temporarily worsen symptoms of menopause during your body’s transition into ketosis.
Though the keto diet may work for some people, it’s not a one-size-fits-all solution for everyone. Your doctor can help you understand whether the keto diet may be right for you.