Madeleine Hull
The ketogenic diet has been a topic of controversy for decades, with many believing that it increases the risk of heart disease. However, recent studies have indicated that the diet may have several health benefits. One concern that has been raised is whether the ketogenic diet increases cortisol levels in the body. Cortisol is a hormone produced by the hypothalamus-pituitary-adrenal (HPA) axis, which is involved in controlling stress responses and maintaining homeostasis in humans. While cortisol is important for a wide range of physiological functions, elevated levels over a long period can increase the risk for disease. Some research suggests that cortisol levels may increase during workouts on a low-carb diet due to a lack of available carbs, and that resting cortisol levels increase on short-term keto diets. However, other studies have shown that salivary cortisol levels decrease after following a very low-calorie ketogenic diet (VLCKD) for weight loss.
| Characteristics | Values |
|---|---|
| Cortisol levels | Increase during workouts on a low-carb diet |
| Cortisol increase during exercise | Due to the lack of available carbs |
| Glycogen stores | Partially depleted on a low-carb diet, causing an increase in cortisol |
| Fat oxidation | Higher during workouts on a low-carb diet, causing an increase in cortisol |
| Uptake of glucose | Working out stimulates uptake of glucose by skeletal muscles, causing an increase in cortisol |
| Short-term keto diets | Resting cortisol increases on short-term keto diets |
| Long-term keto diets | Resting cortisol returns to normal after three weeks on a low-carb diet |
| Post-workout cortisol | Stays elevated after three weeks on a low-carb diet |
| High-protein diets | Cause a large decrease in resting total testosterone |
| Ketogenic diet | May lead to increased water loss, causing a loss of sodium and an increase in cortisol |
| Well-formulated keto diet | Containing adequate sodium, unlikely to alter cortisol levels |
| Very Low-Calorie Ketogenic Diet (VLCKD) | Had a short-term positive effect on the SNS and HPA axes regulating salivary cortisol levels |
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What You'll Learn
Ketogenic diets and cortisol secretion
Cortisol is the main hormone produced by the hypothalamus-pituitary-adrenal (HPA) axis, a neuroendocrine system that controls stress responses in humans. It is involved in various physiological functions, including the stress response, sending signals to break down fat and protein, and modulating sleep and blood pressure. While cortisol is essential, elevated levels over an extended period can increase the risk of diseases.
Ketogenic diets have been shown to affect cortisol levels in the body. Short-term keto diets, lasting less than three weeks, typically result in increased cortisol levels. During workouts on a ketogenic diet, cortisol levels tend to be higher compared to other diets due to the lack of available carbohydrates. This increase in cortisol may be attributed to the body's need to induce lipolysis in adipose tissue and facilitate gluconeogenesis. Additionally, the depletion of glycogen stores on a low-carb diet can further contribute to elevated cortisol levels during exercise.
However, it is important to note that resting cortisol levels tend to return to normal after approximately three weeks on a ketogenic diet, while post-workout cortisol levels remain elevated. This suggests that the increase in cortisol during the initial phase of a ketogenic diet may be related to the body's stress response to the sudden reduction in carbohydrate intake.
Furthermore, the composition of the ketogenic diet may also influence cortisol levels. A well-formulated keto diet with adequate sodium levels is less likely to significantly alter cortisol levels. On the other hand, a ketogenic diet with insufficient sodium may lead to increased cortisol secretion over time as the body attempts to regulate fluid balance.
In summary, ketogenic diets can impact cortisol secretion, particularly during the initial stages of the diet and in relation to physical exercise. However, resting cortisol levels tend to normalize after the body adjusts to the diet, and the specific composition of the diet, such as sodium content, also plays a role in cortisol regulation.
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Cortisol levels and exercise
Exercise is a form of stressor that spikes cortisol levels as part of the body's physiological challenge response. This spike is only temporary and can be beneficial, as it trains the body to mount and then resolve cortisol responses effectively. Regular physical activity helps the body to reset cortisol levels back into balance after stress. Scientific studies have shown that people who engage in regular exercise programs tend to reduce their baseline cortisol levels over time, especially when compared to sedentary individuals. The cortisol spike from exercise resolves faster, and recovery is more complete.
Cardio exercises like brisk walking, light jogging, swimming, or cycling for about 30 minutes daily can reliably reduce cortisol. The intensity of the exercise should feel energizing, not exhausting, and consistency is key. Regular moderate workouts outperform occasional intense sessions. Yoga, tai chi, and Pilates combine movement, breathwork, and mindfulness, and research confirms that yoga has a strong cortisol-lowering effect.
Weight-lifting or bodyweight workouts are also beneficial. They improve mood, metabolism, and resilience. Cortisol may rise briefly, but the body adapts. It is important to keep sessions moderate in intensity and well-spaced with rest. HIIT and long-duration intense cardio spike cortisol significantly. If done too frequently without recovery, cortisol levels may remain elevated. Experts recommend limiting such sessions to one or two times per week, keeping them short and followed by a restful recovery.
Research has also shown that cortisol levels increase more during workouts when on a low-carb diet than when on another type of diet. This is likely due to the lack of available carbs. On a low-carb diet, glycogen stores are partially depleted, which means cortisol increases to facilitate gluconeogenesis while working out. During workouts on a low-carb diet, fat oxidation is higher, and so cortisol may increase to induce lipolysis in adipose tissue. Most of the evidence indicates that cortisol increases on short-term (less than three weeks) keto diets. Resting cortisol levels return to normal after approximately three weeks on a low-carb diet, but post-workout cortisol stays elevated.
A well-formulated keto diet containing adequate sodium likely won't alter cortisol levels to a significant extent. However, if a ketogenic diet contains too little sodium, cortisol levels may increase over time. This is because the ketogenic diet may lead to increased water loss, causing a loss of sodium. If 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.
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Calorie restriction and cortisol
The link between calorie restriction and increased cortisol has been observed in various studies. One study found that a very low-calorie ketogenic diet (VLCKD) resulted in decreased salivary cortisol levels and improved body composition and biochemical parameters in obese individuals. Another study of 357 participants showed that severe caloric restriction led to increased serum cortisol levels, while less severe calorie restriction, such as a low-calorie diet (LCD), did not show significant increases. Similarly, a study on female participants found that restricting calories increased total cortisol output, while simply monitoring calories increased perceived stress.
The increase in cortisol during calorie restriction may have several adverse effects. Elevated cortisol levels can contribute to stress-induced overeating, negatively impact psychological well-being and biological functioning, and increase the risk for various diseases if elevated over a long period. Additionally, increased cortisol during calorie restriction may be particularly relevant for those on a ketogenic diet, as the combination of low carb intake and high fat intake can further elevate cortisol.
However, it is important to note that the relationship between calorie restriction and cortisol is complex and influenced by various factors. For example, the duration of calorie restriction plays a role, with cortisol levels increasing in the initial period but returning to baseline after several weeks. Additionally, individual differences, such as BMI and total cholesterol levels, may also impact how cortisol levels respond to calorie restriction. Furthermore, the type of diet and the presence of adequate nutrients, such as sodium, can influence cortisol levels during calorie restriction.
In conclusion, while calorie restriction has been shown to increase cortisol levels, particularly in the initial stages, this effect may be transient and influenced by a variety of factors. More research is needed to fully understand the complex relationship between calorie restriction and cortisol, and to develop individualized dietary strategies that take into account factors such as obesity, stress, and overall health.
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Cortisol and weight loss
Cortisol is a hormone produced in the adrenal glands, which are located on top of the kidneys. It helps regulate metabolism and the body's response to stress. While it is important, elevated cortisol levels over a long period can increase the risk of disease.
Stress-induced cortisol levels can cause people to increase the amount of food they eat. Excess cortisol stimulates glucose production, which is then converted into fat and stored in the body, often as abdominal fat. Abdominal weight gain is one of the most dangerous types of obesity and can increase the risk of metabolic syndrome, diabetes, and heart disease. This phenomenon is sometimes called "cortisol belly".
Some studies have shown that cortisol levels increase more during workouts when on a low-carb diet than on another type of diet. This is likely due to the lack of available carbs. On a low-carb diet, glycogen stores are partially depleted, so cortisol increases to facilitate gluconeogenesis while working out. During workouts on a low-carb diet, fat oxidation is higher, so cortisol may increase to induce lipolysis in adipose tissue. Most evidence indicates that cortisol increases on short-term keto diets (less than three weeks), and that resting cortisol levels return to normal after this period, although post-workout cortisol stays elevated.
Research has also shown that a well-formulated keto diet containing adequate sodium likely won't alter cortisol levels to a significant extent. However, if a ketogenic diet contains too little sodium, cortisol levels may increase over time, as the brain will send signals to the adrenal glands to increase levels of hormones that regulate fluid balance, including cortisol.
One study examined the effects of a commercial dietary ketosis program for weight loss on the sympathetic nervous system and the hypothalamus-pituitary-adrenal (HPA) axis, which is a neuroendocrine system involved in maintaining homeostasis in humans under physiological conditions and stress. Salivary cortisol levels and GSR significantly decreased after dietary treatment, and body composition and biochemical features were improved.
Another study found that restricting calories increased the total output of cortisol, and monitoring calories increased perceived stress. This supports the hypothesis that dieting is ineffective because it increases chronic psychological stress and cortisol production – two factors that are known to cause weight gain.
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Ketogenic diets and sodium intake
A ketogenic diet can lead to increased water loss, which in turn causes a loss of sodium. This loss of sodium can lead to symptoms such as fatigue, headache, dizziness, and irritability, commonly referred to as the "keto flu". Therefore, it is important to monitor and manage sodium intake while following a ketogenic diet.
Sodium is a vital electrolyte that plays a crucial role in maintaining fluid balance, nerve function, and muscle contractions. It also assists in the absorption of various nutrients, including glucose and amino acids, in the small intestine. When on a ketogenic diet, sodium needs may be higher due to increased excretion. This is because when carbohydrate intake is reduced, insulin levels drop, leading to an increase in sodium excretion through urine.
To maintain adequate sodium levels, it is recommended to consume bone broth or add a pinch of salt to homemade soups. Salty snacks such as pickles, olives, and cheese are also good sources of sodium. For optimal physical performance, it is important to ensure optimized sodium and potassium intake while on a ketogenic diet. The Inuit people, for example, traditionally added caribou blood, a rich source of sodium, to their soup when they went inland to hunt.
While excessive sodium intake can lead to negative health consequences such as high blood pressure, fluid retention, and increased risk of cardiovascular diseases, it is crucial to avoid consuming too little sodium as well. Insufficient sodium intake can cause low blood pressure and dizziness. Therefore, finding the right balance of sodium intake is essential when following a ketogenic diet.
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Frequently asked questions
Yes, the ketogenic diet does increase cortisol levels in the body. This is due to the diet's low-carb nature, which causes a starvation response, triggering the release of stress hormones like cortisol.
Cortisol is the main hormone of the hypothalamus-pituitary-adrenal (HPA) axis, which is a neuroendocrine system that controls stress responses in the body.
When following a ketogenic diet, the body has limited access to carbs, its primary source of energy. This causes the body to trigger a stress response, increasing cortisol levels to facilitate gluconeogenesis and lipolysis.
While cortisol is important for a variety of physiological functions, elevated levels over a long period can increase the risk for disease.
Ensuring adequate sodium intake while on a ketogenic diet can help prevent significant alterations in cortisol levels. This is because sodium helps regulate fluid balance, which can be affected by the increased water loss caused by the diet.
