Period And Keto: Carbs – Friend Or Foe?

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 a person's menstrual cycle. Some women who follow the keto diet report irregular periods or a complete halt in their cycle, known as amenorrhea. This is due to the quick weight loss and hormonal changes that the keto diet can cause. Eating more carbs during your period week can help deal with cravings and bloating. It is important to listen to your body and not stress over your macros or weight.

The keto diet can cause missed or irregular periods

The reason the keto diet may mess with your period is likely due to quick weight loss. Dramatic changes to your diet can lead to hormonal changes that influence your menstrual cycle. As weight drops, estrogen levels also drop. Estrogen is responsible for regulating the menstrual cycle, so decreasing estrogen levels can be a cause for concern. Lower estrogen levels can lead to vaginal dryness and an increased risk of bone loss, such as osteoporosis. Additionally, low estrogen and missed periods can affect fertility.

Another hormone that may be impacted by the keto diet is gonadotropin-releasing hormone (GnRH). GnRH stimulates the production of follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which are crucial for ovulation. Disruption of GnRH can lead to reduced estrogen levels and ovulation problems, resulting in amenorrhea.

It's important to note that missed or irregular periods can also be a sign of other health issues, such as hormone imbalance, genetic abnormalities, or polycystic ovary syndrome (PCOS). If you experience irregular periods for three to six months, it is recommended to consult a doctor.

Eating carbs on your period can help with cravings

It is perfectly normal to experience cravings for sugar and carbs during your period. In fact, allowing yourself to eat more carbs during your period can help to prevent you from binging on non-keto foods.

Hormones

During your period, your hormones are all out of whack. Specifically, cortisol and serotonin. Cortisol is your body's stress level, which is higher than usual when you are menstruating. This can lead to increased hunger. Meanwhile, serotonin, which is responsible for regulating your appetite and making you feel happy, is decreased during your period, which can lead to a higher appetite and feelings of sadness.

Magnesium

Chocolate cravings during your period are also not random. This is because your magnesium levels are lower when you are menstruating. So, if you're craving chocolate, go ahead and eat some! Just make sure to choose keto-friendly chocolate, like Lily's Chocolate, or make your own keto chocolate treats.

Weight Gain and Bloating

Weight gain and bloating during your period are also common and can be attributed to hormones, specifically estrogen. Estrogen levels rise when you are menstruating, causing your body to retain more water, which leads to bloating and weight gain. This is usually temporary and will go away once your period is over.

Tips for Managing Cravings

• Allow yourself to eat more carbs during your period. If you usually eat 20 grams of carbs per day, try increasing it to 30 or 40 grams.
• Eat more protein to keep you feeling full.
• Take a magnesium supplement, as magnesium is an essential electrolyte and can help with chocolate cravings.
• Exercise if you are able to. It can help to regulate your hormones and make you feel happier by releasing endorphins.
• Drink plenty of water to help with water retention and control cravings.
• Avoid weighing yourself during your period, as hormone fluctuations can lead to temporary weight gain.

It's normal to gain weight and bloat while on your period

Gaining weight and bloating while on your period is a common experience for many people. This weight gain is typically attributed to hormonal changes, specifically the fluctuation of estrogen and progesterone levels, which can cause an increase in water retention, also known as edema. This can lead to swelling or puffiness in the breasts, stomach, or extremities, resulting in a temporary weight gain that is not due to fat accumulation.

During the luteal phase of the menstrual cycle, which begins after ovulation and lasts until the first day of the next period, progesterone is the dominant hormone. Progesterone stimulates appetite and can lead to increased food intake. Additionally, estrogen regulates serotonin, a neurotransmitter that controls mood and reduces appetite. When estrogen levels drop right before the period, serotonin levels also decrease, resulting in an increased appetite.

The hormonal changes during the menstrual cycle can also lead to gastrointestinal issues such as constipation, diarrhea, and abdominal pain. These issues can further contribute to the feeling of weight gain and bloating.

To manage weight gain and bloating during the period, it is recommended to:

• Drink more water to reduce water retention.
• Eat healthy foods and stock up on nutritious options to satisfy cravings.
• Take diuretics, which are pills that reduce water retention.
• Take magnesium supplements to alleviate bloating.
• Stay active and exercise regularly to reduce fluid buildup and promote sweating.
• Reduce salt intake to decrease water retention.
• Limit caffeine and sugar intake to prevent worsening bloating.
• Avoid gassy foods.

It is important to note that the weight gain and bloating experienced during the period is typically temporary and will subside a few days after the period starts.

Carb intake can affect thyroid function

Carbohydrates are an essential energy source for all your cells, including your thyroid cells. Not eating enough carbohydrates impacts thyroid hormone production, conversion, and regulation. Thus, low-carb diets may disrupt your thyroid function.

Thyroid hormones influence your metabolism or how your body uses energy. When your thyroid hormone levels are too high, your metabolism speeds up. Low thyroid hormone levels, or hypothyroidism, cause your metabolism to slow down. The production of thyroid hormones depends on a constant energy source. Restricting carbohydrate intake can decrease your thyroid's ability to produce and secrete thyroid hormones. Ultimately, this can leave you feeling more tired or sluggish.

Your thyroid produces two types of thyroid hormones: the inactive T4 (thyroxine) and the active hormone, T3 (triiodothyronine). Most thyroid hormones secreted are T4, which needs to be converted into T3, the active form. This conversion requires a specific enzyme called 5'-deiodinase. Low-carb diets can reduce the activity of this enzyme, resulting in low levels of T3 production.

Carbohydrates trigger the release of insulin, a hormone that regulates blood sugar levels by moving sugar into your cells. Once inside, your cells use sugar for energy. If your body does not get enough carbs over time, this can impact how your cells respond to insulin, known as insulin sensitivity. A decrease in insulin sensitivity means your cells can't move sugar into your cells, thus impacting how they function. In the case of your thyroid, the outcome would be a lack of thyroid hormone production.

Low-carb diets mimic a fasting state, causing your body to rely on other macronutrients for energy. This process is called gluconeogenesis. Gluconeogenesis increases slightly in those following a low-carb diet. But it can't make enough sugar to supply all your cells with a constant energy source. Evidence shows that during a state of fasting, your T3 levels decrease.

In summary, a drop in carbohydrate intake has the potential to affect thyroid function, particularly in those with impaired thyroid function or a thyroid-related disease.

A moderate-carb diet may be better for some women

While the keto diet is linked to weight loss and other health benefits, it can also have a strange effect on your period. Some women on the keto diet report irregular periods, while others say their monthly cycle vanished altogether. This phenomenon is called amenorrhea, and it seems to be one of the main side effects of the diet. In some studies, 60% of participants lost weight as a result of the diet, and 45% of female participants reported menstrual dysfunction.

Dramatic changes to your diet, such as keto, can lead to hormonal changes that may influence your menstrual cycle. The keto diet can result in quick weight loss because it causes your body to burn fat instead of carbs through a process called ketosis. This quick weight loss can lead to hormonal changes that affect your menstrual cycle.

One of the main hormones involved is estrogen, which regulates the menstrual cycle. As weight drops, so do estrogen levels. Another hormone that seems to mess with period regularity is gonadotropin-releasing hormone (GnRH). GnRH signals the pituitary gland to produce follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which stimulate ovarian production of estrogen and progesterone, and therefore ovulation. A drop in carbohydrates can also affect thyroid hormone production, which may impact the menstrual cycle.

For women who fall into these categories, a moderate-carb diet may provide benefits such as weight loss, improved mood and energy levels, normal menstrual function, and better sleep. It's important to note that the optimal carb intake varies for each individual, and there is no one-size-fits-all solution in nutrition. Consulting with a doctor or registered dietitian can help determine the best carb intake for an individual's needs.

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