Keto Diet: Hormone Balancing Superpower?

The ketogenic diet is a high-fat, low-carb, and moderate-protein eating plan that has been touted for its weight loss and health benefits. But does keto help balance hormones?

The keto diet can be a double-edged sword when it comes to hormones. On the one hand, it can help reduce insulin resistance, improve insulin sensitivity, and balance blood sugar levels, which is especially beneficial for people with diabetes or polycystic ovary syndrome (PCOS). By reducing carbohydrates, keto can also help curb cravings and improve fertility by regulating hormones like insulin, testosterone, and estrogen.

On the other hand, keto's extreme reduction of carbohydrates can lead to an increase in cortisol, the stress hormone, which can have detrimental effects on the body. Additionally, for women, keto may cause adverse effects on the thyroid, leading to weight gain and worsening menopause symptoms.

While keto has shown promise in certain areas of hormone regulation, it is not a magic bullet and may not work for everyone. Before embarking on a keto diet, it is essential to consult with a healthcare professional to ensure it is safe and appropriate for your individual needs.

Keto can help balance insulin levels

Insulin is a hormone that helps your body regulate blood sugar levels. Insulin resistance occurs when your cells stop responding to insulin, leading to high blood sugar levels. This is a root cause of many metabolic diseases, especially type 2 diabetes.

Why Insulin Resistance is Bad News

Insulin resistance can lead to type 2 diabetes, heart disease, high blood pressure, high cholesterol, Alzheimer's disease, and more.

Insulin resistance can be caused by a variety of factors, including age, race, high blood pressure, inflammation, and polycystic ovary syndrome.

How to Tell If You’re Insulin Resistant

You may be insulin resistant if you experience symptoms such as intense sugar cravings, weight gain, bloating, skin tags, and thinning hair.

How a Ketogenic Diet Improves Insulin Resistance

A ketogenic diet can help improve insulin resistance by removing the biggest cause: high blood sugar levels. By restricting your daily carb intake, a ketogenic diet can lower blood sugar and improve insulin sensitivity.

Lifestyle Choices to Beat Insulin Resistance

In addition to a ketogenic diet, you can also improve insulin resistance by exercising, losing weight, improving your sleep, and reducing stress.

It can reduce or stop hot flashes and night sweats

Hot flashes and night sweats are common symptoms of menopause, and they can be very uncomfortable and disruptive. The good news is that the keto diet may help reduce or even stop them. Here's how:

First, it's important to understand the role of hormones in menopause. During this time, the body's levels of estrogen, progesterone, testosterone, and dehydroepiandrosterone (DHEA) decline, affecting every system in the body. Estrogen, for example, is responsible for funneling glucose into the brain to support healthy brain performance. However, when estrogen levels drop during menopause, this function is impacted.

This is where the keto diet comes in. By restricting carb intake to less than 50 grams of net carbs per day, the keto diet lowers insulin levels and increases insulin sensitivity. This can help with weight loss or maintenance, which is often a challenge during menopause. Additionally, the keto diet provides an alternative fuel source of fat and ketones, which can support and enhance brain function and mental clarity, as well as regulate hormones. This regulation of hormones can prevent or mitigate the intensity of hot flashes and night sweats.

The keto diet can also help with other menopause symptoms such as sleep disruptions. By balancing glucose and preventing insulin resistance, the keto diet can improve heart health, which is especially important during menopause when cardioprotective benefits decline due to lower estrogen levels.

While the keto diet has been shown to be effective in reducing hot flashes and night sweats, it is important to note that it may not work for everyone. Some women have reported worsening symptoms, including worse hot flashes and night sweats, while on the keto diet. Additionally, the keto diet can be challenging to stick to due to side effects like the keto flu, which can include symptoms such as nausea, fatigue, headaches, and constipation.

To optimize the potential benefits of the keto diet for reducing hot flashes and night sweats, it is recommended to include nutrient-dense, low-glycemic foods such as leafy green vegetables (e.g., spinach and kale), fatty fish like salmon, and low-glycemic nuts and seeds (e.g., macadamia nuts, flaxseeds, chia seeds, etc.). Staying hydrated is also crucial, as the keto diet can lead to dehydration, especially for menopausal women who may lose more water due to night sweats. Bone broth and antioxidant-rich teas like oolong and matcha are excellent options for replenishing electrolytes.

In conclusion, the keto diet has the potential to reduce or stop hot flashes and night sweats associated with menopause by regulating hormones and providing an alternative fuel source for the body. However, individual results may vary, and it is always recommended to consult with a healthcare professional before making any significant dietary changes.

It can help with fertility issues

The keto diet has been linked to improved fertility in women with polycystic ovary syndrome (PCOS). PCOS is a leading cause of female infertility, affecting as many as 5 million women of reproductive age in the United States.

PCOS is associated with insulin resistance, which can lead to higher testosterone levels and irregular or absent menstruation. The keto diet, by reducing carbohydrate consumption, can lower insulin spikes and improve insulin sensitivity, thereby reducing testosterone levels and regulating hormonal imbalances. This can lead to more regular menstrual cycles and improved fertility.

A study by Moran et al. (2003) found that a low-carbohydrate, high-protein diet improved menstrual cyclicity in women with PCOS. Another study by Mavropoulos et al. (2005) reported that two out of fourteen women with PCOS who followed a low-carbohydrate diet became pregnant. Additionally, a randomised controlled trial by Sim et al. (2014) found that thirteen out of twenty-seven women with PCOS who followed a very low-energy diet achieved pregnancy, with three of these being unassisted pregnancies.

While the keto diet may not be suitable for everyone, it has been shown to have benefits for women with PCOS and fertility issues. However, it is important to note that everyone's experience with the keto diet may vary, and it is always recommended to consult a healthcare professional before starting any new diet.

It can help with menopause symptoms

Hormones play a huge role in our emotional, physical, and mental health. They can impact our weight, appetite, and mood, among other things. A nutritious diet, exercise, proper sleep, and stress management are some of the essential requirements for sustaining hormonal balance.

The keto diet is a high-fat, low-carb diet that shifts the body into a ketone-burning state. It can be a sturdy baseline for many hormones, particularly in the case of three major areas: insulin, PCOS, and menopause.

Decreases Blood Sugar Levels

For some women in menopause or with PCOS, insulin resistance can lead to even more stored fat. In turn, this weight gain and insulin resistance can also worsen the estrogen-dominant symptoms of menopause. A ketogenic diet helps to balance insulin, decreasing blood sugar levels and reducing the chances of developing type 2 diabetes. For menopausal women who are already overweight and struggling to normalize blood sugar levels, keto could be a therapeutic lifesaver.

Improves Hot Flashes

Hot flashes are tied to changes in estrogen levels and can affect both menopausal women and those with PCOS. Keto helps cool those hot flashes by providing a constant source of fuel to the brain – ketones – that is more easily utilized and kept at more stable levels than glucose.

Protects Brain Health

While menopause is a natural part of aging, it can affect cognition. That’s because the changes in reproductive hormones decrease the brain’s function. Likewise, PCOS and insulin problems put the brain at risk for complications down the road, like Alzheimer’s and dementia. The keto diet is protective against brain disorders like Alzheimer’s because it provides the brain with a different source of fuel that prevents lapses in energy stability.

Helps with Weight Loss

You’ll feel less hungry on the keto diet since keto can balance out the hormones that control appetite: ghrelin and leptin. It also stabilizes insulin, which is needed for post-meal energy use. When these three hormones are not functioning as they should be, it leads to increased signaling for hunger, decreased feelings of fullness after eating, and imbalanced insulin levels that might also trigger the desire to eat to get more glucose.

Boosts Energy and Improves Sleep

Between hot flashes and mood changes, hormone disruptions can suck your energy dry. It can also disrupt your sleep, leading to poor levels of restorative rest. A keto diet is packed with nutrient-dense fats and protein, which can both serve as a slower-burning form of energy. This means no post-meal crashes from blood sugar dives, and a steadier source of all-day energy.

Cools Inflammation

Inflammation can trigger all kinds of unfortunate symptoms during PCOS or menopause, like fibromyalgia, thyroid disorders, and arthritis. A keto diet that is rich in omega-3 fatty acids, like salmon and mackerel, can help to decrease inflammation in the body. As a result, you’ll experience less pain and symptoms from inflammatory disorders.

It can help with weight loss

The keto diet can help with weight loss in several ways. Firstly, it can help balance the hormones that control appetite: ghrelin and leptin. By balancing these hormones, keto can reduce hunger and increase feelings of fullness after eating. This means that you'll naturally eat less, leading to weight loss.

Secondly, keto can stabilise insulin levels, which is necessary for post-meal energy use. When insulin is not functioning correctly, it can lead to increased hunger signals, decreased feelings of fullness, and imbalanced insulin levels that trigger a desire to eat more glucose. By stabilising insulin, keto can help to regulate these signals and reduce cravings.

Thirdly, the food eaten on a ketogenic diet is nutrient-dense, meaning you can eat less without harming your body. This is another way in which keto helps to reduce calorie intake and promote weight loss.

Finally, keto's ability to balance hormones and reduce hunger can also lead to natural weight loss. Additionally, the high-fat content of keto can provide a constant source of fuel to the brain, which can help to cool hot flashes and improve energy levels throughout the day.

While keto can be an effective tool for weight loss, it is important to note that it may not work for everyone and should be approached with caution. Before making any major dietary changes, it is recommended to consult with a doctor or nutritionist to ensure it is right for your individual needs.

Frequently asked questions