Keto And Periods: Weight Gain Or Loss?

The ketogenic diet is a popular, low-carb, high-fat approach to weight loss that has been linked to a host of health benefits. However, it can also have a strange effect on a person's period. Weight gain before and during a period is common for most women, and while the specific reasons are not entirely clear, it is thought to be caused by a combination of hormone changes, water retention from increased estrogen levels, and emotional eating.

The keto diet can also cause hormonal changes that may influence the menstrual cycle. Some women on keto report irregular periods, while others say their monthly cycle vanished altogether, a phenomenon called amenorrhea.

So, will you gain weight on keto during your period? The answer is maybe. While the keto diet can lead to weight gain during periods, it is important to note that this weight gain is likely due to water retention and increased estrogen levels rather than actual fat accumulation. Additionally, the weight gain is usually temporary and resolves a few days after the period starts.

Weight gain before and during a period is normal

It is quite normal for most women to experience weight gain before and during their period. This weight gain is typically related to hormonal changes during the luteal phase, which is the phase right before menstruation. The weight gain is usually mild, ranging from three to five pounds, and it goes away a few days after the period starts.

Causes of Weight Gain Before and During Periods

Hormonal Changes

During the luteal phase, there are cyclic changes in sex hormones such as estrogen and progesterone. These hormones play a role in fluid regulation in the body. When estrogen and progesterone levels drop before the period, the body retains more water, leading to a feeling of weight gain and bloating in areas like the abdomen and breasts.

Increased Gas in the Gastrointestinal Tract

Hormonal changes can also cause excess gas in the gastrointestinal tract, giving a feeling of weight gain and making clothes feel tighter and more uncomfortable.

Appetite Stimulation

Progesterone acts as an appetite stimulant, and as its levels rise, you may find yourself eating more than usual.

Decreased Magnesium Levels

When the period begins, magnesium levels gradually decrease, leading to sugar cravings and potential weight gain. Magnesium regulates hydration, and when there is a lack of this mineral, it can trigger dehydration, which can manifest as hunger and cravings for sugary foods.

Gastrointestinal Issues

Hormonal fluctuations can also lead to gastrointestinal issues such as constipation, diarrhea, and abdominal pain. The resulting discomfort and bloating can contribute to the feeling of weight gain.

Managing Weight Gain During Periods

• Exercise regularly: Regular aerobic exercise can help reduce symptoms during periods. Aim for at least 30 minutes of exercise each day.
• Stay hydrated: Drinking enough water can prevent the body from retaining excess fluids.
• Reduce salt intake: Eating too much sodium can increase water retention, so limiting processed foods can help decrease water retention.
• Avoid caffeine and sugar: Caffeine and sugar may worsen bloating, so it is advisable to avoid them, especially during the week before the period.
• Choose healthy foods: Stock up on healthy snacks like fruits or protein bars to satisfy cravings without compromising your health.
• Consider supplements: Magnesium and calcium supplements may help alleviate fluid retention. Always consult with a healthcare provider before taking any supplements.
• Diuretics: Diuretics can be prescribed by a healthcare provider to reduce water retention by increasing urine production.

Avoid the scale during your period

It is completely normal to experience weight gain during your period, and this is often due to water retention and bloating. Progesterone levels increase during the second half of your cycle, which can cause water retention, breast tenderness, and sometimes water weight. Estrogen levels also play a role, as they tend to drop when weight drops. This can lead to irregular periods or even amenorrhea, which is the absence of a menstrual cycle for three months or more.

So, what should you do if you're on the keto diet and want to avoid weight gain during your period? Here are some tips:

• First and foremost, stay away from the scale. Lock it up and forget about it for the entire duration of your period. Premenstrual weight gain can start up to five days before your period even begins.
• If you're craving sweets or salty snacks, try to find keto-friendly alternatives. For example, if you want chocolate, opt for a few pieces of keto-approved dark chocolate.
• If you're feeling hungry, it's okay to eat a little extra. Just make sure you're still making smart choices with your macros.
• Listen to your body. If you're feeling tired, it's okay to take a day off from your workout routine.
• Try to stay hydrated and get enough magnesium, as this can help reduce bloating.
• Avoid eating too much salt, as it can contribute to fluid retention.

Remember, it's normal to experience weight fluctuations during your period, and it's not just about the number on the scale. Your body is going through a lot of changes, and it's important to be kind to yourself. These tips can help you feel more comfortable and in control during your period while on the keto diet.

Manage cravings with low-carb treats

Avoid the scale

It is common to experience weight gain before and during your period. This is due to a combination of hormonal changes, water retention from increased estrogen levels, and emotional eating. Stay away from the scale during your period. If you have a regular cycle, put your scale away early because premenstrual weight gain can begin to appear up to 5 days before your period starts.

Listen to your body

If you feel more hungry during your period, it's okay to eat a little extra. If you feel like you need some extra carbs, go for it. You won't undo all your progress in 3 or 4 days.

Curb your cravings with low-carb treats

You can still have chocolate during your period. Just make sure to keep your chocolate binges low-carb. Grab some Halo Top or ChocZero, or make a mug cake. You can also have a little dry red wine with your chocolate.

If you feel like you're always eating during your period, you're not alone. Many women experience increased hunger during their periods. If you're making smart choices with your macros, going over your daily calories by a small amount isn't the end of the world.

Other tips

• Get enough protein: Make sure you get enough protein in each meal. You can get protein from lean meats, fish, poultry, eggs, yogurt, feta, cottage cheese, and low-carb nuts and legumes.
• Don't overdo it with keto-friendly sweeteners and snacks: In large amounts, low-carb snacks and sweeteners can still be high in calories.
• Start small and work your way up: Instead of going cold turkey, gradually lower your sugar intake. This will help you function on a lower amount of sugar without experiencing withdrawal.
• Be in it for the long haul: Self-improvement takes time. You can't expect to make one big change and never crave sugar again. It's a process that takes patience, dedication, and self-compassion.

Causes of sugar cravings

Sugar cravings can be caused by metabolic or psychological reasons. Metabolic sugar cravings occur when your body or brain are low on energy, causing you to crave energy-dense foods like sugar. Psychological causes are often a result of habits or marketing.

The most common causes of sugar cravings include:

• Blood sugar imbalances
• Eating sweet treats regularly
• Low protein or fat in your diet
• Intense physical exercise
• Mental health and stress
• Lack of adequate sleep

Foods to curb sugar cravings

• Berries: Strawberries, blueberries, raspberries, and blackberries are low in carbs and can be enjoyed on keto.
• Avocado: Avocado is high in fat and fiber, and can help curb sugar cravings.
• Keto-friendly desserts: Try a keto-friendly candy bar, or make your own keto-friendly treats using almond flour and keto-friendly sweeteners.
• Chocolate: Choose keto chocolate that contains at least 55% cocoa and has 5 grams of net carbs or fewer per serving.
• Fat bombs: Fat bombs are made with high-fat ingredients like coconut oil, cream, and butter, and can help curb sugar cravings by satisfying your sweet tooth and boosting your energy.
• Granola: Try a low-carb, grain-free granola-style bar like the Perfect Keto Nola Bar.
• Keto cookies or brownies: You can recreate almost any sweet treat using almond flour and keto-friendly sweeteners.
• Water: Drinking water when you have a sugar craving is worth a try, even though there isn't strong scientific evidence for this.
• Coffee or tea: Add a keto-friendly sweetener to your coffee or tea to help curb sugar cravings.
• Smoothies: Add fruit to a smoothie to boost sweetness, but make sure to only use low-carb fruits like berries and avocado.
• Salty and savory foods: High-quality protein, such as chicken, fish, nuts, and seeds, can help control cravings by keeping you satisfied between meals.

Hormonal changes can influence your menstrual cycle

Dramatic dietary changes, such as the keto diet, can lead to hormonal changes that may influence your menstrual cycle. 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 have a strange effect on your period. Some women on the keto diet report irregular periods, while others say their monthly cycle halted altogether, a phenomenon called amenorrhea.

The irregular or disappearing periods can be traced to hormone changes. To have a normal period, you need a pulsatile release of hormones from the brain. Any stressor, such as weight loss or excessive exercise, can affect this release and cause irregular periods. 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.

Estrogen

One of the main hormones involved in the menstrual cycle is estrogen, which regulates the menstrual cycle. As weight drops, so do estrogen levels. When participants in a study lost an average of 17 pounds, their levels of the estrogen hormones estrone and estradiol decreased by 5.7% and nearly 10%, respectively.

Gonadotropin-releasing hormone (GnRH)

Another hormone that affects period regularity is the gonadotropin-releasing hormone (GnRH). GnRH signals the pituitary gland to produce follicle-stimulating hormone (FSH) and luteinizing hormone (LH), which stimulate the ovaries to produce estrogen and progesterone, leading to ovulation. A study published in the Journal of Translational Medicine in February 2020 found that obese women with PCOS who followed the keto diet for 12 weeks lost weight and saw an improvement in their LH and FSH levels, resulting in a healthier balance between the two hormones.

Body composition changes

Body composition changes, such as weight loss due to the keto diet or another diet, can alter GnRH levels. The disruption of GnRH can lead to reduced estrogen levels, which can disrupt ovulation and cause amenorrhea.

Thyroid function

A sudden drop in carbohydrates can also affect thyroid hormone production, which may impact the menstrual cycle, especially for those with thyroid-related issues.

Weight loss can cause a drop in estrogen levels

Weight Loss and Drop in Estrogen Levels

The Link Between Weight Loss and Estrogen

Research has shown that weight loss can lead to a decrease in estrogen levels. A study found that when participants lost an average of 17 pounds, their levels of estrone and estradiol dropped by 5.7% and nearly 10%, respectively. This decrease in estrogen levels can have several implications for women's health.

Menstrual Cycle Irregularities

One of the most notable effects of decreased estrogen due to weight loss is the disruption of the menstrual cycle. Estrogen plays a crucial role in regulating the menstrual cycle, and when its levels drop, menstrual irregularities can occur. This can range from irregular periods to amenorrhea, the absence of menstruation. In one study, 45% of female participants on a keto diet reported menstrual dysfunction.

Bone Health

Decreased estrogen levels can also impact bone health. Lower estrogen levels are associated with a higher risk of bone loss, also known as osteoporosis. This is a particular concern for women experiencing early or sudden menopause due to weight loss or other factors.

Fertility

Estrogen is essential for ovulation and fertility. A drop in estrogen levels can disrupt ovulation and affect a woman's ability to conceive. However, it's important to note that weight loss or gain is not the only factor influencing fertility, and other health conditions can also contribute to fertility issues.

Weight Gain

Interestingly, weight gain can also affect estrogen levels. During menopause, when estrogen levels naturally decline, some people may experience weight gain, particularly around the midsection and abdomen. This weight gain is associated with an increase in visceral fat, which is a type of fat that surrounds the internal organs.

Managing Weight Gain and Estrogen Levels

If weight gain is due to low estrogen levels, addressing the underlying cause may help manage weight. This may involve estrogen therapy or other treatments recommended by a doctor. Additionally, maintaining a healthy weight through a balanced diet, regular exercise, and adequate hydration can be beneficial.

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