Period Weight Gain On Keto: What To Expect

The keto diet is a popular, high-fat, low-carb approach to weight loss that has been linked to a host of health benefits. However, it can also have an impact on a person's menstrual cycle. Many women who follow the keto diet report irregular periods or, in some cases, the disappearance of their monthly cycle altogether – a phenomenon known as amenorrhea. This side effect is thought to be caused by the rapid weight loss that often occurs with the keto diet, which can lead to hormonal changes that influence the menstrual cycle. Estrogen levels, in particular, tend to drop as weight decreases, and estrogen plays a crucial role in regulating the menstrual cycle. While the keto diet can cause weight gain before a person's period, it is important to note that this weight gain is typically temporary and mostly consists of water weight.

Weight gain before a period is normal

It is normal to experience weight gain before your period. This is due to hormonal changes in the body, which can cause water retention, leading to bloating. Progesterone levels are high during the luteal phase of the menstrual cycle, and this hormone can slow down gut motility, resulting in constipation, diarrhoea, and even nausea. These symptoms, along with bloating, can make you feel heavier than usual.

Weight gain before a period is typically temporary and can range from two to six pounds. This weight gain is mostly water weight, and it usually goes away a few days after the period starts. However, it is important to note that everyone's body is different, and the amount of weight gain can vary from person to person.

For those on the keto diet, weight gain before a period can be particularly noticeable due to the diet's focus on rapid weight loss. The keto diet can lead to drastic calorie restriction and reduced hunger, which can interfere with the female reproductive cycle. Additionally, the stress of dietary changes and carb withdrawal can further impact hormone levels and contribute to weight gain.

To manage weight gain before a period, it is recommended to avoid weighing yourself during that time and to focus on staying hydrated, eating nutritious foods, and managing stress. It is also important to listen to your body and allow yourself to rest if needed.

Keto can cause irregular periods

The keto diet can cause irregular periods or even cause periods to stop altogether. This phenomenon is called amenorrhea. A study of the keto diet found that 60% of participants lost weight, and 45% of female participants reported menstrual dysfunction.

Weight Loss

Dramatic changes in diet and weight loss can lead to hormonal changes that influence the menstrual cycle. Quick weight loss can reduce the hormone leptin, which communicates energy availability to the brain. Low leptin can disrupt the menstrual cycle and is linked to hypothalamic amenorrhea.

Estrogen

Estrogen is responsible for regulating the menstrual cycle. As weight drops, so do estrogen levels. Weight loss can also affect the balance between estrogen and progesterone, which can disrupt ovulation and lead to amenorrhea.

Other Hormones

The keto diet can also affect other hormones, such as the gonadotropin-releasing hormone (GnRH), which stimulates the production of follicle-stimulating hormone (FSH) and luteinizing hormone (LH). These hormones regulate ovarian production of estrogen and progesterone and, therefore, ovulation.

Calorie Restriction

Calorie restriction can also lead to irregular periods. Cutting too many calories can send a signal to the body that insufficient energy is available, leading to a drop in hormones such as leptin, which is crucial for the regulation of the menstrual cycle.

Other Factors

It's important to note that missed or irregular periods can be due to various health conditions, such as hormone imbalance, genetic abnormalities, or polycystic ovary syndrome (PCOS). It is recommended to consult a doctor if you experience irregular periods or amenorrhea.

Progesterone levels and water retention

Progesterone and estrogen play a significant role in fluid retention. When estrogen levels are elevated, women tend to retain more water than usual. This is why bloating is common in the days leading up to a woman's menstrual cycle – more estrogen means more water retention. During menopause, estrogen levels fluctuate and bloating becomes more chronic.

Progesterone is a natural diuretic, so when progesterone levels are lower than they should be, women may experience fluid retention and bloating. The luteal phase of the cycle is characterised by high progesterone levels. Progesterone is a great hormone for pregnancy establishment, but not so great for metabolism. It makes you more insulin resistant and, therefore, less metabolically stable.

The reduction in progesterone also slows down the digestive process, and the fall in estrogen levels in the body causes more fat to be distributed in the abdominal region in particular.

Calorie restriction and thyroid function

Furthermore, certain trace elements, such as selenium, zinc, and iron, play a significant role in influencing thyroid function, and their deficiency can impact thyroid homeostasis. Obese individuals, for example, tend to exhibit lower circulatory levels of zinc and selenium. It is also worth noting that the dietary intake of these minerals is often related to the overall quality of an individual's diet, as they are usually abundant in fruits, seeds, and vegetables.

In terms of macronutrient composition, studies have shown that frequent consumption of high-glycemic index foods is positively associated with FT3 and FT4 levels but negatively associated with TSH levels. On the other hand, a high consumption of protein or foods rich in saturated fatty acids is negatively associated with FT3 and FT4 concentrations.

Overall, these findings suggest that nutritional factors, including calorie intake and the consumption of specific micronutrients and macronutrients, can have a significant impact on thyroid function.

Keto can improve reproductive health

The ketogenic diet has been linked to weight loss and other health benefits, but it can also have an impact on reproductive health. Here are some ways that keto may improve reproductive health:

Weight Loss

One of the main ways that keto can improve reproductive health is through weight loss. Being overweight or obese can reduce the chances of getting pregnant or carrying a pregnancy to term, as it is associated with a higher risk of miscarriage. The keto diet's very low-carb approach can lead to rapid weight loss, which can help boost fertility in overweight individuals.

Hormone Regulation

The keto diet can also help regulate reproductive hormones. By reducing the intake of carbohydrates, the body is forced to burn fat for energy, which can lead to a reduction in insulin levels and better regulation of other hormones such as testosterone, luteinizing hormone (LH), and follicle-stimulating hormone (FSH). This hormone regulation is especially beneficial for women with polycystic ovary syndrome (PCOS), a leading cause of infertility.

Reduced Inflammation

Preliminary research suggests that the keto diet can help reduce systemic inflammation, which is important for fertility as inflammation can reduce the chances of getting pregnant.

Resumption of Regular Menstruation

The keto diet has been linked to the resumption of regular menstruation in women who previously had irregular periods or amenorrhea. This is likely due to the weight loss associated with keto, as weight gain can lead to difficulties with ovulation.

Improved Fertility in PCOS

There is some research suggesting that the keto diet may improve fertility in women with PCOS. A small study found that overweight women with PCOS who followed the keto diet not only lost weight but also resumed regular menstruation, and two of the participants conceived spontaneously without requiring ovulation induction.

In summary, while more research is needed, the keto diet has the potential to improve reproductive health, especially in individuals who are overweight or have PCOS. It is important to note that a well-rounded diet that includes nutrient-dense whole foods is crucial for a healthy conception and pregnancy.

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