Keto Weight Loss After Menopause: Does It Work?

Weight gain is a common symptom of menopause, and many women seek new ways to lose weight as they undergo this transition. The keto diet is a popular eating plan that involves eating high-fat foods and limiting carbohydrates. While some people advocate for the keto diet as a way for midlife women to lose weight, others caution that it may create other health issues. So, can the keto diet help with weight loss after menopause?

The keto diet may help with weight loss after menopause

The keto diet is a low-carb, high-fat, and moderate-protein diet. By reducing carbohydrate intake, the body enters a state of ketosis, where it burns fat for energy instead of glucose. This can lead to weight loss and improved insulin sensitivity.

During menopause, hormonal changes, particularly the decline in estrogen and progesterone, can lead to weight gain, slower metabolism, and increased food cravings. Additionally, age, genetics, and increased insulin resistance can contribute to weight gain during menopause.

The keto diet may help prevent weight gain associated with menopause by improving insulin sensitivity and decreasing appetite and cravings. A study of over 88,000 women found that a low-carb diet was linked to a reduced risk of postmenopausal weight gain compared to a low-fat diet.

Additionally, the keto diet can promote increased feelings of fullness and satiety due to the high consumption of protein and fat. This may help curb cravings and manage weight.

The keto diet may increase the risk of heart disease, as it has been associated with increased LDL ("bad") cholesterol and endothelial dysfunction. This is particularly concerning during menopause when the risk of heart disease is already elevated due to the decrease in estrogen.

The keto diet may also lead to micronutrient deficiencies, decreased fiber intake, and increased saturated fat consumption. Additionally, the "keto flu" is a common side effect, which includes symptoms such as nausea, constipation, headaches, and fatigue. While these symptoms typically resolve within a few weeks, they may temporarily worsen menopause symptoms.

The keto diet may help balance insulin levels

Additionally, a ketogenic diet is a low-carb, high-fat approach to eating. When on a ketogenic diet, the body uses fat for energy, turning it into ketones. It then uses these ketones instead of sugar. To induce ketosis, a person has to drastically restrict their carbohydrate intake and replace it with fat.

The ketogenic diet typically includes:

• 5–10% carbohydrates
• 20–25% protein
• 70–80% fat

The keto diet may increase the risk of heart disease

The keto diet can also cause a rise in LDL cholesterol, or "bad" cholesterol, which is associated with atherosclerosis, a build-up of plaque in the coronary arteries. This is a known risk factor for heart disease. A 2021 review and meta-analysis found that the incidence of kidney stones in adults following a keto diet was 7.9%.

One small study found that LDL cholesterol increased by 39% after 3 weeks on the keto diet. 59% of participants had LDL cholesterol higher than the recommended level for preventing cardiovascular disease. As such, experts recommend that people who want to try this diet view it as a short-term solution rather than a lifelong eating plan.

Heart disease is a serious issue for midlife women, as they lose the heart protection that estrogen provides once they enter menopause. A keto diet that allows the consumption of high amounts of saturated fat seems especially dangerous for this group.

The keto diet may help combat cravings

The keto diet may help prevent an increase in appetite, which can help curb cravings. A 2019 study found that following the keto diet for 8 weeks increased levels of glucagon-like peptide 1 (GLP-1), an appetite-regulating hormone, in female participants. Another study found that a low-calorie ketogenic diet decreased appetite and levels of ghrelin.

However, it is important to note that these studies included a mix of pre- and post-menopausal women, and more research is needed to specifically evaluate the impact of the keto diet on cravings and appetite in menopausal women.

In addition to helping combat cravings, the keto diet has also been shown to improve insulin sensitivity and prevent weight gain during menopause. However, it may also be associated with several side effects, such as increased LDL cholesterol and endothelial dysfunction, which can increase the risk of heart disease. Therefore, it is important to consult with a healthcare professional before starting any new diet, including the keto diet.

The keto diet may cause side effects like the 'keto flu'

The keto diet is a weight-loss plan that involves eating high-fat foods and drastically reducing carbohydrate intake. While the diet is considered safe for most people, it can cause some unpleasant side effects, such as the "keto flu".

The keto flu is a collection of symptoms that some people experience when they first start the keto diet. These symptoms can include headache, brain fog, fatigue, irritability, nausea, difficulty sleeping, and constipation. The keto flu is not a recognised medical condition, and its causes are not well understood. However, it is believed to be related to the body's adjustment to a new diet with very few carbohydrates.

The keto flu usually occurs within the first few days to weeks of starting the keto diet, and the symptoms typically last for a few days to several weeks. The severity of the symptoms can vary from person to person, and some people may not experience any side effects at all.

There are several ways to alleviate the symptoms of the keto flu:

• Increase salt and water intake: Drinking a glass of water with half a teaspoon of salt stirred into it can help alleviate symptoms within 15 to 30 minutes. Consuming bone broth or salted butter can also help.
• Eat more fat: Increasing fat intake can help reduce symptoms by ensuring the body has enough energy.
• Transition slowly: Gradually reducing carbohydrate intake over time may help to reduce the severity of keto flu symptoms.
• Avoid strenuous exercise: Fatigue and muscle cramps are common during the keto flu, so it is recommended to avoid strenuous activities and opt for lighter exercises like walking or yoga.
• Replace electrolytes: The keto diet can deplete electrolytes, so it is important to consume potassium-rich foods like leafy greens and avocados, which can help reduce muscle cramps and sleep issues.

It is important to note that the keto diet may not be suitable for everyone, including pregnant or breastfeeding people, children, and individuals with certain health conditions.

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