Some people find that dietary and lifestyle changes can help with menopausal symptoms. However, there is currently no evidence that the ketogenic diet is particularly beneficial.
Menopause is the point at which a person’s period stops. The stage that precedes this, known as the peri-menopausal period, is the stage in which people are more likely to begin to experience symptoms such as hot flashes and night sweats. This is due to low levels of estrogen and progesterone in the body.
There is no diet to stop the decline in hormone levels, but diet changes can play a role in managing the symptoms associated with this transition. It’s unclear if the ketogenic diet will help with this.
In this article, we’ll explore whether Keto is a useful option for menopausal people and explore the potential side effects and risks of diet. Also consider other dietary types that may be beneficial.
A ketogenic diet or a ketogenic diet puts the body in a state of ketosis. This means that the body uses fat for energy and converts it into ketones. Then use these ketones instead of sugar.
To induce ketosis, you need to significantly limit your carbohydrate intake and replace it with fat.Ketogenic diet is usually
The exact food a person eats in a diet can change. While they can consume a lot of fruits, vegetables, and healthy fats while in ketosis, it is possible to eat as much lean meat and saturated fat as possible.
The ketogenic diet may help you reach moderate weight, but its impact on other menopausal symptoms is less clear.
Impact on weight gain
Some people experience weight gain during menopause, which may be the result of altered hormone levels and decreased metabolism.
There are no studies on whether the ketogenic diet is an effective way to maintain a healthy weight during the menopause. but,
Researchers have found that people on a low-carb diet have a lower risk of postmenopausal weight gain than other types of diets.
However, in this study, low-carb diets limited carbohydrates to 163 grams (g) per day.The ketogenic diet is much more restrictive than this, limiting carbs to:
Impact on craving
People can experience increased appetite or food craving during the peri-menopausal and menopausal periods. Some studies suggest that the ketogenic diet may reduce hunger. And it may help these symptoms.
for example,
Researchers have found that eight weeks on a ketogenic diet increase levels of glucagon-like peptide 1, an appetite-regulating hormone in female participants. Interestingly, levels of this hormone were reduced in male participants.
However, this study did not pay particular attention to loss of appetite during menopause. Participants ranged in age from 18 to 65, with a mix of premenopausal and postmenopausal females.
Effects on insulin
During menopause, insulin sensitivity may decrease. Insulin is a hormone responsible for transporting sugar from the bloodstream to cells. If someone does not produce enough insulin, they can develop hyperglycemia, a risk factor for type 2 diabetes.
The ketogenic diet can help balance insulin levels.the study
one
Currently, there are no studies on whether the ketogenic diet helps or interferes with the balance of reproductive hormones during menopause, so the effect on lowering estrogen and progesterone levels is unknown.
No — Diets, supplements, or medications cannot stop or reverse menopause. It is a natural stage of life that occurs when the body stops producing estrogen and progesterone.
However, hormone therapy can replace the hormones that a person is losing, which can relieve symptoms.
The ketogenic diet can cause side effects, especially when a person first starts a diet. Many people experience the “ketofluenza,” a series of symptoms that occur when the body enters ketosis.These can
Following a ketogenic diet can also make it more difficult to get enough of certain nutrients.For example, one
People may eat less fruits and vegetables in an attempt to avoid carbohydrates. This means less vitamins, minerals and prebiotics. Prebiotic fibers nourish beneficial bacteria in the intestines.
The way to offset this is to focus on eating a lot of fiber and fresh produce while continuing your ketogenic diet.
Studies on the long-term effects of the ketogenic diet are still underway, but studies suggest that there are some risks.
Kidney stone
The ketogenic diet can increase the incidence of kidney stones. A
Cardiovascular health
Some studies have shown that the ketogenic diet increases low-density lipoprotein (LDL) cholesterol or “bad” cholesterol.
For example, one small
Menopause
Bone health
Menopause also affects bone health. Decreased estrogen reduces bone mineral density and increases the risk of osteoporosis.
A 2020 study examining the effects of a short-term ketogenic diet also associated ketosis with decreased bone mineral density. The study followed 30 athletes on a 3.5-week diet and found that athletes reduced new bone growth and increased bone destruction.
The authors also stated that their ability to make healthy new bones did not return to normal, even when participants returned to a normal diet.
However, most of the athletes in this study were male and only five were female. The average age of the participants was 28 years. Further research is needed to understand how the ketogenic diet affects menopausal people.
The ketogenic diet is a big change for many, but there are other options that can help someone reach or maintain a healthy weight.
Mediterranean diet
The Mediterranean diet focuses on vegetables, fruits, and healthy fats such as olive oil and nuts. Limit saturated fats, lean meats and alcohol.
In
A 2021 study also found that a Mediterranean diet was associated with increased bone density and muscle mass in postmenopausal women.
Plant-based diet
A plant-based diet involves avoiding animal-derived foods and instead focusing on plant-based foods. A
An early 2012 study of more than 17,000 menopausal women gave similar results.Researcher asked
These individuals were three times more likely to lose weight and were more likely to eliminate menopausal symptoms such as hot flashes and night sweats.
The ketogenic diet focuses on low-carbohydrate, medium-protein, and high-fat foods. It puts the body in ketosis, a metabolic state that promotes weight loss.
The ketogenic diet may help with some symptoms of menopause, including weight gain. However, the ketogenic diet also increases LDL cholesterol. This can be dangerous because menopause also increases the risk of heart disease. The ketogenic diet is irreversible for menopause and may only relieve its symptoms.
Other diets that may benefit people who experience menopause include Mediterranean diets and plant-based diets. You should consult your doctor before starting a new meal.
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