Hormone Reset On Keto: How Long Does It Take?

The ketogenic diet is a very low-carb, high-fat diet that has been hailed as a weight-loss solution. However, the diet's effects on hormones, particularly in women, have been a topic of debate. While some claim that keto helps regulate hormones, others argue that it can disrupt the delicate balance of hormones in the body.

The keto diet's high fat content has been linked to increased estrogen production, which can lead to weight gain and interfere with thyroid function. On the other hand, keto's restriction of carbohydrates can reduce insulin resistance and improve blood sugar control, which are both crucial for hormonal balance.

For women, the impact of the keto diet on hormones may depend on their age, menopausal status, and individual differences. Some women report worsening PMS symptoms, amenorrhea, and increased menopause-related discomforts while on keto. Others find that keto helps alleviate these issues and improves their overall hormonal balance.

To make keto work for women's hormones, experts recommend focusing on healthy fats, adequate protein, and including some complex carbohydrates. Additionally, addressing lifestyle factors such as stress management, sleep, and environmental toxins can also play a crucial role in maintaining hormonal balance while on a keto diet.

Keto can help with hormonal balance by focusing on healthy fats

The ketogenic diet is a metabolic therapy that has been around since the 1920s when it was first developed by doctors at the Mayo Clinic to reduce epileptic seizures. In recent years, it has become a popular diet for weight loss and glucose regulation.

The keto diet can be stressful to the body, and it is not suitable for everyone. However, it can be a positive acute stressor, providing a health benefit known as hormesis. Many women have used the keto diet to achieve desired outcomes of fat loss and insulin regulation, which can lead to positive benefits in hormone health.

It focuses on fat for better hormone support

On a true keto diet, roughly 75 percent of your calories should come from healthy fat sources. These include avocados, nuts and seeds, coconut oil, butter, olives and olive oil, and other high-fat foods. These "good" fats support hormone production and maintain hormone balance because they are the building blocks for estrogen, progesterone, and testosterone.

It boosts insulin sensitivity by reducing carb intake

A keto diet restricts carbohydrates to 20 to 50 grams a day. This helps balance insulin levels. Insulin is a master hormone that controls blood sugar, and when it's too high and out of balance, your sex hormone levels can drop. A ketogenic diet makes your body more "insulin sensitive," meaning insulin is well-regulated, in balance, and used properly by your cells.

It eases premenstrual syndrome (PMS) by detoxing the body

PMS is often caused by estrogen dominance, or having too much estrogen and not enough progesterone. A ketogenic diet eliminates this problem by reducing sugar and refined carbohydrate intake. A plant-based keto diet also includes veggies such as broccoli, cauliflower, Brussels sprouts, cabbage, and greens, and herbs and spices like oregano, thyme, rosemary, sage, and turmeric, which detoxify toxic forms of estrogen.

It boosts reproductive health by combating PCOS

Polycystic ovary syndrome (PCOS) is one of the main causes of fertility struggles in women, and it develops from poorly balanced sex hormones. There is no cure for PCOS, but because insulin problems are associated with PCOS, a ketogenic diet is a viable solution. Research has shown that women with PCOS who followed a keto diet were able to balance their levels of insulin and testosterone and experience improvements in weight, fertility, and menstruation.

It zaps stress to protect the adrenals

In response to stress, the adrenal glands release the hormone cortisol. If stress goes unresolved, the adrenals keep pumping out cortisol, resulting in too much of this hormone in the body. This can rob your body of progesterone, estrogen, and testosterone, leading to imbalanced sex hormones, high blood sugar, loss of muscle, low sex drive, and burnout. The low-carbohydrate vegetables included in a ketogenic diet may help normalize cortisol, support your adrenal glands, and improve your natural progesterone levels.

It can take time for hormones to regulate on keto, and for some people, it could even take months.

It boosts insulin sensitivity by reducing carb intake

The ketogenic diet is a low-carbohydrate, high-fat diet that has been shown to be effective for weight loss. It changes metabolism so that energy is derived from fat instead of sugar. On a keto diet, carbohydrates are restricted to 20 to 50 grams per day, which helps balance insulin levels. Insulin is a master hormone that controls blood sugar, and when it is too high, it can cause a drop in sex hormone levels.

Following a ketogenic diet makes the body more "insulin sensitive". This means that insulin is well-regulated, balanced, and used properly by the cells. A study published in the Annals of Internal Medicine in 2005 showed that a ketogenic diet increased insulin sensitivity by 75% in obese people with diabetes. While similar studies have yet to be conducted on the general population, the results are promising.

When the body is insulin sensitive, metabolic benefits occur. These include maintaining a slim figure, reducing the risk of cardiovascular disease, Alzheimer's disease, and dementia, and improving bone health. Cravings also decrease, and energy levels increase.

In addition to the direct impact on insulin, a keto diet can also help balance hormones by providing healthy fats that are the building blocks for estrogen, progesterone, and testosterone.

However, it is important to note that there are some potential downsides to the keto diet. For example, drastically reducing carb intake can cause an increase in cortisol, the "stress" hormone, which can lead to weight gain and other health issues. The keto diet may also negatively affect glucose tolerance and sensitivity to peripheral insulin, as seen in a study on rats.

Furthermore, while keto diets have a proven track record in tackling obesity, some concerns remain due to a lack of knowledge about the physiological mechanisms involved. For example, the mechanisms that lead to insulin resistance are still unclear, especially in relation to different diets, as noted in a study by researchers in Switzerland.

In conclusion, while a keto diet can boost insulin sensitivity by reducing carb intake, it is important to monitor biomarkers and be aware of potential downsides and long-term effects.

Keto can help with estrogen detoxification

The keto diet can be a challenge for women due to the presence of normal amounts of estrogen, which seems to limit or even block ketosis. However, it is important to note that estrogen dominance, or high estrogen levels relative to progesterone, can cause weight gain and problems with blood sugar control. Here's how the keto diet can help with estrogen detoxification:

Focus on healthy fats

On the keto diet, about 75% of your calories should come from healthy fat sources such as avocados, nuts, seeds, coconut oil, butter, olives, and olive oil. These "good" fats support hormone production and balance because they are the building blocks for estrogen, progesterone, and testosterone.

Boost insulin sensitivity

Keto restricts carbohydrates to 20-50 grams per day, which helps balance insulin levels. Insulin is a master hormone that controls blood sugar, and when it's too high, your sex hormone levels can drop. A keto diet makes your body more "insulin sensitive," meaning insulin is well-regulated and used properly by your cells.

Ease premenstrual syndrome (PMS)

PMS symptoms are often caused by estrogen dominance, which can be triggered by a diet high in sugar and refined carbohydrates. The keto diet eliminates these triggers and helps balance hormones. Additionally, a plant-based keto diet includes veggies like broccoli, cauliflower, and Brussels sprouts, which detoxify toxic forms of estrogen found in the environment.

Cruciferous vegetables

Cruciferous vegetables like cauliflower, broccoli, cabbage, and Brussel sprouts are low in carbs and can help restore hormonal balance. They contain indol-3-carbinol, which aids the liver in detoxification by stimulating enzymes that remove toxins and hormones from the body.

High-fiber keto

A high-fiber keto diet can support detoxification by providing the liver with the nutrients needed to detoxify excess estrogen. It also supplies the gut with fiber to remove excess estrogen from the body.

Reduce sugar intake

Sugar spikes insulin, and over time, this can lead to excess estrogen. The keto diet removes sugar from the diet, balancing insulin and blood sugar, which supports sex hormone balance and reduces inflammation.

It can be used to combat PCOS

The ketogenic diet is a popular dietary choice for women with polycystic ovary syndrome (PCOS). The condition is driven by high carbohydrate intake, low-grade inflammation, insulin resistance, and elevated androgen levels. By removing almost all dietary carbohydrates, the keto diet can help to treat PCOS.

The keto diet can be particularly beneficial for women with PCOS who are also overweight. This is because the diet can help to reduce body fat, which in turn can help with weight loss, irregular periods, unwanted body hair, high blood pressure, and more.

One study found that a keto diet improved insulin resistance in women with PCOS, helping them to lose weight, improve their menstrual cycles, and reduce other PCOS symptoms. Another study found that a keto diet improved sex hormone imbalances, metabolic health, and body composition in women with PCOS.

However, it's important to note that the keto diet is not tailored specifically for PCOS and may not be suitable for everyone with the condition. It can be very restrictive and difficult to follow, and there is a risk of nutrient deficiencies, negative impacts on gut health, and psychological harm. Additionally, there are other diets that may be more effective for managing PCOS, such as a PCOS-specific diet that focuses on reducing inflammation.

While the keto diet may offer some benefits for women with PCOS, it is important to consult with a healthcare professional before starting any new diet, especially if you have a medical condition.

It can help with premenstrual syndrome (PMS)

How Keto Can Help with Premenstrual Syndrome (PMS)

The keto diet can help alleviate the symptoms of premenstrual syndrome (PMS) in several ways. Firstly, it can help to balance insulin levels, which is crucial for the balance of sex hormones. When in ketosis, the body limits the amount of glucose in the blood, which in turn keeps insulin levels low. This absence of excess insulin allows sex hormones to find their natural balance. In addition, by keeping insulin levels in check, the keto diet may help prevent insulin resistance and type 2 diabetes.

Secondly, the keto diet can help with cravings, a common symptom of PMS. By lowering carb intake, the diet automatically controls blood sugar, which can reduce cravings for sweets. Additionally, being in a state of ketosis may help lower the "hunger hormone" ghrelin, which stimulates appetite and increases food intake and fat storage.

Thirdly, the keto diet is highly anti-inflammatory. When in ketosis, the blood is flooded with ketones, which are not only an alternative energy source to glucose but also have anti-inflammatory properties. One particular ketone, beta-hydroxybutyrate (BHB), has been shown to block inflammatory responses. Since many PMS symptoms are associated with inflammation, high levels of BHB may help mediate some of the discomforts of PMS.

Furthermore, the keto diet can help with sleep disturbances, which can be caused by hormone imbalances. Although some people may experience sleep issues during the initial transition to a keto diet, most people report better sleep quality once they are officially in ketosis. This may be due to a compound called adenosine, which plays a role in moderating sleep behaviour.

Finally, the keto diet can help with trouble concentrating and memory issues, which can be caused by hormone imbalances. Ketones are anti-inflammatory and can be used more efficiently by the brain than glucose, leading to improved memory, concentration, and learning.

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