Keto And Hormones: What You Need To Know

The ketogenic diet has become increasingly popular in recent years, with many people adopting it for weight loss and glucose regulation. While it has been praised for its health benefits, there are concerns about its impact on hormones, particularly in women. The keto diet restricts carbohydrates and encourages the consumption of healthy fats, which can have both positive and negative effects on hormone levels.

On the one hand, keto can help regulate hormones such as insulin and improve blood sugar control. It has also been shown to benefit women with PCOS, a condition caused by a hormonal imbalance, by helping to balance insulin and testosterone levels. In addition, keto may alleviate premenstrual syndrome (PMS) by reducing estrogen dominance, which is often a contributing factor.

On the other hand, the keto diet's restriction of carbohydrates and calories may disrupt certain hormones in some women. This is because the female body has specific nutritional needs that include complex carbohydrates for energy. Without these, women may experience shifts in serotonin, progesterone, and insulin, which can lead to weight gain and hormonal imbalances. Prolonged cortisol levels, often caused by the stress of burning stored fat and muscle, can also lead to hormonal imbalances, affecting estrogen and testosterone levels.

Keto can cause irregular or absent periods

The keto diet can cause irregular or absent periods, a phenomenon called amenorrhea. Amenorrhea is defined as the absence of a menstrual cycle for three months or more. It is caused by a drop in levels of hormones such as gonadotropin-releasing hormone, luteinizing hormone, follicle-stimulating hormone, estrogen, progesterone, and testosterone. These hormonal changes can be traced to quick weight loss, which is common on the keto diet. As weight drops, so do estrogen levels.

A study published in the Journal of Obesity and Weight Loss Therapy in September 2018 noted that keto caused disruption to women's hormonal systems. In the study, participants who lost an average of 17 pounds saw a decrease in their estrogen levels. Specifically, their estrone levels decreased by 5.7%, and their estradiol levels dropped by nearly 10%.

Another factor influencing hormonal changes on keto is the diet's restriction of carbohydrates. Carbohydrates are complex sugars that provide the body with energy. When you eat fewer carbs, your body has to switch to using fats as its primary energy source. This causes the body to enter a state of ketosis, where dietary and body fats are converted into ketones, which replace sugars or glucose as the body's energy source. This drastic alteration in the body's energy source can cause a "kick-back" from the body's biology, leading to hormonal fluctuations.

Additionally, the use of protein as an energy source on keto places undue stress on the body, which spikes cortisol, also known as the stress hormone. Prolonged high levels of cortisol can cause hormonal imbalances, with estrogen and testosterone levels overcompensating while progesterone levels lag. This imbalance can exacerbate menstruation and conditions like endometriosis.

It is important to note that the effects of keto on hormonal changes and irregular or absent periods are not permanent. By increasing calorie intake or toning down high-intensity workouts, it is possible to resume regular periods.

It can lead to weight loss and lower estrogen levels

The keto diet can lead to weight loss and lower estrogen levels.

The keto diet is a high-fat, very low-carb approach that has been linked to weight loss and other health benefits. However, it can also affect the menstrual cycle, with some women reporting irregular periods or amenorrhea (the disappearance of their monthly cycle). This is likely due to the quick weight loss that the keto diet can induce, as "any sort of stressor — weight loss or a lot of exercise — can affect the pulsatile release of hormones from the brain that is necessary for regular menses," according to Dr. John Thoppil, a board-certified obstetrician-gynecologist.

As weight drops, estrogen levels tend to decrease. In one study, participants who lost an average of 17 pounds saw their levels of the estrogen hormones estrone and estradiol decrease by 5.7% and nearly 10%, respectively. This decrease in estrogen can have several side effects, including vaginal dryness and an increased risk of bone loss and osteoporosis.

The keto diet's restriction of carbohydrates can also lead to decreased insulin requirements and improved insulin sensitivity, which may be beneficial for women with PCOS or other insulin resistance issues. Additionally, the diet's emphasis on healthy fats and nutrient-dense foods can support hormone production and maintain hormone balance, as these fats are the building blocks for estrogen, progesterone, and testosterone.

While the keto diet can lead to weight loss and lower estrogen levels, it is important to note that it may not be suitable for everyone. Premenopausal and perimenopausal women, in particular, may experience adverse effects due to the diet's restrictive nature. Additionally, long-term increased cortisol levels, which have been linked to low-carb diets, can lead to health issues such as weight gain, anxiety, depression, and heart disease. As such, it is recommended to consult a healthcare professional before starting any new diet.

Keto can increase cortisol levels

The keto diet can increase cortisol levels in the body, at least initially. This is because limiting your carb intake to the degree that the keto diet prescribes causes a starvation response in the body. In an effort to increase energy levels in the face of having less sugar, the body triggers the release of stress hormones like cortisol. Cortisol is a "fight-or-flight" hormone that increases heart rate and blood pressure and shuts off digestive and reproductive functions so you have more energy to deal with threatening situations.

Cortisol also works with insulin to regulate the way your body breaks down carbohydrates, proteins, and fats according to your body's energy intake and needs. When you are in a state of ketosis, your body will be using alternative fuel sources like ketones and fat, and will have a greater capacity to spare glycogen (your body's sugar stores). Thus, you will no longer need as much cortisol to promote an increase in blood sugar levels, and your cortisol levels will decrease.

However, if a ketogenic diet contains too little sodium, cortisol levels may increase over time. This is because, when sodium levels in the body drop too low, the brain will send signals to the adrenal glands to increase levels of hormones that regulate fluid balance, including cortisol.

It can help with reproductive health issues

How Keto Can Help With Reproductive Health Issues

The keto diet can help with reproductive health issues in several ways. Firstly, it can aid in weight loss, which can improve fertility. Being overweight or obese can reduce the chances of getting pregnant or carrying a pregnancy to term, and excess body fat is associated with a higher risk of miscarriage. Losing just 5 to 10% of body weight can help to resume ovulation and improve fertility.

Secondly, keto can help to reduce systemic inflammation, which is important because inflammation can reduce fertility. The keto diet can also help to lower insulin levels and regulate reproductive hormones such as FSH (follicle-stimulating hormone), LH (luteinizing hormone), estrogen, testosterone, and progesterone. These hormonal changes can help to improve fertility and regulate the menstrual cycle.

Keto and PCOS

Polycystic ovary syndrome (PCOS) is a leading cause of female infertility, and the keto diet may help improve fertility in women with this condition. PCOS is associated with insulin resistance, which can lead to obesity and type 2 diabetes. The keto diet can help lower blood sugar and insulin levels, which can regulate the hormonal imbalances associated with PCOS. This can lead to more regular menstrual cycles and reduced symptoms such as excess hair growth and acne.

Other Benefits of Keto for Reproductive Health

The keto diet can also help to combat stress, which can affect the adrenal glands and disrupt sex hormone levels. By reducing carbohydrate intake, keto can help to lower cortisol levels and protect the adrenals. Additionally, keto can help to detoxify the body from toxic forms of estrogen found in the environment, which can worsen PMS symptoms and increase the risk of breast cancer, endometriosis, fertility issues, and autoimmune diseases.

While the keto diet can be beneficial for reproductive health, it is important to note that it may not be suitable for everyone and should be approached with caution. It is always recommended to consult a healthcare professional before starting any new diet, especially if you have a pre-existing health condition.

Keto may cause thyroid issues

The thyroid is a small gland in the neck that produces hormones which regulate a wide range of bodily functions, including breathing, heart rate, the nervous system, body weight, temperature control, cholesterol levels, and the menstrual cycle. Thyroid issues can have a significant impact on a person's health and well-being, so it is important to be aware of potential risks associated with dietary choices.

Some critics of the ketogenic diet believe that it can negatively affect thyroid function, potentially causing hypothyroidism. This is because there is evidence that levels of T3, the active thyroid hormone, decrease when switching to a ketogenic diet. However, this decrease in T3 is not necessarily indicative of thyroid issues. Instead, it may be a result of the body working more efficiently in ketosis and can even help preserve muscle mass during weight loss.

On the other hand, there is also research suggesting that carbohydrates can be beneficial for thyroid function, and that consuming too few of them can lead to a drop in thyroid hormone levels. This reduction in thyroid function could result in fatigue, weight gain, and low mood for some individuals.

The impact of the keto diet on thyroid function may depend on individual factors, and more research is needed to fully understand the relationship between the two. However, given the potential risks associated with thyroid issues, it is important to be aware of this possible side effect and monitor thyroid function while on the keto diet.

Furthermore, fatty diets, such as keto, can cause a shift in estrogen levels, which is known to suppress the thyroid. This suppression can lead to weight gain, as the thyroid regulates the body's metabolic rate. The complex hormonal requirements of women mean that this type of suppression can affect multiple hormonal interactions. While women may experience initial weight loss on the keto diet, hormonal imbalances caused by prolonged estrogen shifts can lead to weight gain over time.

In conclusion, while the ketogenic diet may have benefits for some individuals, it is important to recognize that it can also have potential negative consequences for thyroid function. As with any significant dietary change, it is advisable to consult a healthcare professional before starting the keto diet, especially for those with existing thyroid issues or other health concerns.

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