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Is Keto Diet Safe For Menopause

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Keto And Menopause: Can A Low

5 days ago

A lot of women are wondering if a Keto diet makes sense during the transition to menopause. Theyre considering if a low-carb diet can help with hot flashes, insomnia, mood swings, weight gain, and other symptoms of this challenging process.

But while there is research on Keto for postmenopausal women, there isnt much data on Keto and menopause. There are, however, clues in the literature.

The clues indicate both potential benefits and risks of eating Keto around menopause. Its not black and white. The human body is complicated, and menopause only complicates things further.

Lets cover the basics of menopause first, then well see how Keto fits in. Keep reading.

Intermittent Fasting And Ketogenic Diet Are The Perfect Combo

Doing intermittent fasting with the keto-green diet makes us reach ketosis quicker. Ketosis is a state when the body relies on fats for fuel or energy. This is the secret why you dont get hungry even if you dont eat for hours!

Dr. Anna Cabeca, a triple board-certified physician and womens hormone expert, created the Keto-Green way of eating. It has helped thousands of women who have adrenal fatigue and menopause symptoms. In the Keto-Green, you can eat:

  • Alkaline foods such as artichokes, asparagus, broccoli, cauliflower and other similar veggies.
  • Fruits such as avocado, berries, apples and apricots.
  • Healthy proteins such as grass-fed meat and wild caught fish.
  • Non-GMO soy from miso and tempeh.
  • Healthy fats like ghee, nuts, olive and coconut oil.
  • Superfoods such as Maca, Turmeric, Cinnamon and Green Tea.

If youre serious about feeling better, losing weight and getting rid of menopause symptoms, you should take Dr. Annas keto-green diet course. Did I tell you that its FREE?SIGN-UP RIGHT AWAY FOR THE 10-Day Masterclass!

I enjoy doing intermittent fasting. Its been part of my life for so long that it has become a habit that I cant do without!

Some say that its unsafe for menopausal women with adrenal problems to do keto-green and intermittent fasting, but Dr. Berg says otherwise! Listen to Dr. Berg clear this up :

Recommended Reading: Sweet Potato Menopause

Drastically Reducing Carb Intake Can Put Stress On The Body

As you can see, even though carbs have been painted as the devil, they’re a key part of women’s health. In fact, all three experts emphasize this. Raupp explains that when the hormonal balance is disrupted, stress is put on the body, which can then lead to weight gain. Dr. Bhatia cosigns this. “The shift in serotonin levels, progesterone, and insulin metabolism all can make insulin levels go up and cause us to gain weight,” she says. There isn’t anything necessarily wrong with weight gain, but if one’s goal on keto is for weight management, then this isn’t the desired outcome.

Remember how Dr. Turner pointed out that drastically reducing carbs can cause cortisol levels to go up? That puts stress on the body and can cause weight gain too. Dr. Turner says that while in theory, people on the ketogenic diet burn fat for energy , it can actually dip into the body’s protein reserves because some people need more protein than what’s allowed for on the diet’s ratios. “You have to consume a minimum amount of protein to preserve your muscle mass,” she saysâabout 46 grams of protein a day for the average sedentary woman, although very active women need even more. Burning protein for energy instead of fat or carbs causes stress on the body, Dr. Turner says, spiking cortisol levels. And remember, protein is especially important for menopausal women, so this can be especially detrimental for them.

How To Increase Estrogen Naturally

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One of the fabulous benefits of the ketogenic diet-menopause connection is that it helps to increase and maintain estrogen levels, naturally.

Not only can you eat keto foods that have estrogen in them already, but the ketogenic lifestyle helps combat the issues that estrogen typically helps regulate.

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Intermittent Fasting And Menopause

Fasting for different periods several times a week can affect the symptoms of menopause, particularly your weight.

Furthermore, intermittent fasting helps you lower your blood pressure and triglycerides and regulate insulin sensitivity. All of these can manifest during menopause, which is why intermittent fasting can be a great choice.

If youre new to intermittent fasting, or youd like to give it a try and discover the benefits it has on menopause, you can purchase one of the numerous books on the subject. I recommend this one:

Stabilizes Blood Sugar Levels And Improves Mood

Many menopausal women experience mood swings, anxiety and depression. This is due to a decline in estrogen levels. There are abundant estrogen receptors in the region of the brain called the medial amygdala . The MeA regulates mood, endocrine, and metabolic stress responses. When estrogen levels decline in menopause, this can affect your mood and lead to emotional distress and depression.

Consuming a high-carbohydrate, high-sugar diet will cause massive fluctuations in blood sugar levels. This can lead to rapid changes in your mood and behavior. The high-fat, low-carb ketogenic diet decreases and stabilizes blood sugar and insulin levels. This will have a positive impact on mood by providing your brain with a stable source of energy.

Also Check: Is Dizziness A Symptom Of Menopause

Signs You May Need More Estrogen

No matter the age, all women can experience low estrogen. The most susceptible to low estrogen production is girls who have not yet reached puberty and women who are about to go through menopause.

However, men also have some estrogen and can also experience the negative side effects of a deficit.

The symptoms of low estrogen are very similar to the symptoms of menopause, but there are more to consider:

  • Painful sex
  • Fatigue
  • Depression

Hormone replacement therapy may not be the best way to combat your low estrogen, but there are natural ways you can help stimulate estrogen production, whether you are pre-, post-, or mid-menopause.

How To Lose Weight Unhealtaly Fast

Is Keto Good for Menopausal Women?

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Best Diet To Follow During Menopause

The best diet is a healthy diet. You cant go wrong with a diet based on high-quality protein, fruits, veggies, healthy fats, and phytoestrogen. For example, the Mediterranean diet can be a great choice.

Since each body is unique, dont force yourself to eat something you dont enjoy. This will only have a counter effect: Youll end up forcing yourself to eat healthily, and it will eventually bore you. So instead, try finding healthy food that tastes good and works well with your body.

Besides eating healthy, its essential to keep an eye on the portion sizes and be physically active.

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How Menopause Affects Hormones

There are many hormones impacted in menopausal women. Hormones are the messengers in the body that travel through the blood stream to regulate many physical and chemical functions in the body. A womans ovaries are the source of estrogen and progesterone, the two key hormones that control her reproductive system. Two other hormones involved are Luteinizing Hormone and Follicle-Stimulating Hormone . These hormones regulate estrogen, progesterone and testosterone.

FSH stimulates the production of estrogen and causes the release of eggs from a womans ovaries during her reproductive years. A surge in LH causes the ovaries to release an egg during ovulation. Progesterone is produced by the follicles that house the egg. As a woman ages and enters perimenopause, her ovaries contain fewer eggs and produce less estrogen and progesterone and her FSH levels increase. Changes in these hormone levels in turn affect other hormones such as insulin, ghrelin, and leptin.

Is Keto Good For Perimenopause

Keto and Menopause

The ketogenic diet, AKA keto, is a low carb, high fat, moderate protein diet. It shares some principles with other popular low-carb diets like Atkins, and has proven to have some well-researched medical benefits, such as the treatment of both diabetes and epilepsy.

The diet is based on the premise that there are two different sources of fuel for your bodythe one being glucose, which comes from eating carbohydrates, and the other being ketones, which are made by stored fat. If you deprive your body of glucose through cutting back on the carbs, you can reach what is known as a state of ketosis. This is where your body will start burning fat to provide fuel in the form of ketones.

To make ketosis happen, you rapidly decrease your carbs, focus on your fats, and moderate your protein. This Harvard review breaks it down as about 7080% fat, 510% carbs, and 1020% protein.

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Ways How Intermittent Fasting Changes Your Menopause Journey

Intermittent fasting means that you eat within a certain period of the day or of the week, depending on what IF protocol you follow. Its one of my menopause heroes! Fasting changed my relationship with food and my body.

If our bodies could speak, it would definitely say that it needs a break! The body does not need fuel all the time. Let it rest and it will pay you back big time!

Menopause Making Keto Difficult

Menopause is a topic that is brought up frequently in the Diet Doctor Facebook group. Specifically, many members express how menopause seems to negatively impact their results on keto, or how it makes following the diet more challenging.

Since we know that significant hormonal changes take place during menopause, its perhaps not so surprising that many women put on weight, or find that things dont work like they used to. Keto sometimes helps, but not in every case.

So whats our advice for menopausal women who struggle with keto? Anne Mullens compiled a list of the top ten tips in her much-read guide on the topic. They are as follows:

  • Eat enough protein
  • Dont eat too much fat
  • Try intermittent fasting or time restricted eating
  • Watch out for carb creep
  • Cut out alcohol
  • Get enough sleep
  • Reduce stress
  • Be realistic about how much weight you need to lose and the time it might take
  • Also Check: How Does Menopause Affect Sex Drive

    Can You Eat Oatmeal On Keto Diet

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    The Pros And Cons Of A Keto Diet For Menopausal Women

    Keto During Menopause – What you must know

    Rick KaseljFeatured, Food, General, Health, Healthy Eating, Women’s Health

    If youre going through menopause, you may have noticed that all you have to do is look at a cupcake and you gain five pounds. So frustrating!

    Youve heard all the rumors, and youve seen the evidence women tend to gain weight while going through the menopausal transition. Determined to maintain your figure and your active lifestyle, you may be willing to try just about anything to keep those excess pounds at bay, including going on a ketogenic diet.

    Some say this extremely low-carbohydrate diet can help women sail through menopause while maintaining their figures. But is this sort of diet safe for you at this time? Here are some factors to consider.

    Recommended Reading: Are Sweet Potatoes Good For Menopause

    What It Could Mean For Fertility

    The ketogenic diet could also have some serious consequences for fertility, says Raupp. “A menstrual cycle and optimal fertility is a luxury that the body imparts when it has enough to sustain itself,” she says. “When the body doesn’t feel like it can sustain itself, the hormones that impact fertility and menstruation will be compromised because the last thing on its list is to support and nourish another life if it can’t support and nourish its own life.”

    Raupp says the strict macros on keto can create exactly this situation. “You are growing a human, or trying to, and going extremely low-carb or going for longer periods of time without eating tricks the body into a state of chronic stress,” she says. Hence the above-mentioned cortisol spikes, which subsequently suppresses the hormones that support fertility.

    Of course, some women really do claim to enjoy benefits and long-term success on the ketogenic diet. Dr. Turner says the jury is still out on how beneficial the eating plan will prove to be over time for women or menâas of yet, there’s no study out there yet that has extensively looked at the potential sex differences of the keto diet in humans. Nor is there substantial long-term research on its effects in humans. This is one case where time will tell. That is, if a whole bunch of let-down women don’t first.

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