Menopause is a natural life stage, but for many women, it comes with a host of challenges that can occasionally feel overwhelming. From hot flashes and mood swings to weight gain—especially stubborn menopause belly fat— and vaginal dryness, this transition can significantly impact daily life.
When speaking specifically about weight gain, hormonal changes experienced during menopause, particularly the decline in estrogen, can slow metabolism, as well as increase insulin resistance, and shift fat distribution to the abdomen.1
But is there anything you can do about this?
Enter the keto diet—a high-fat, low-carb eating plan that has gained popularity for its potential to support weight loss, help with menopause belly fat and improve metabolic health.2 In ketosis, your body burns fat for fuel instead of relying on glucose from carbohydrates. This metabolic switch occurs when carb intake is drastically reduced—typically to less than 50 grams per day—forcing the liver to break down fat into ketones, which can then serve as an alternative energy source for the body.3
But is the keto diet and menopause a good match? Can keto for menopause help manage symptoms like weight gain and insulin resistance? Could it exacerbate other issues? Let’s take a closer look at the keto diet for menopause here, along with its pros and cons.
Potential Benefits of Keto for Menopause
Menopause can feel like a rollercoaster, but could the keto diet help smooth out the ride? For many women, this high-fat, low-carb dietary approach has shown promise in addressing some of the most common and frustrating symptoms of menopause, such as:
Menopausal Weight Gain and Belly Fat
Menopause belly fat—ugh, we’ve all been there. Thanks to hormonal shifts, weight gain during this transitional phase can feel inevitable, especially around the midsection. But by flipping your body’s energy source from carbs to fat, keto may help you burn through stored fat more efficiently.
Research suggests that low-carb diets, like keto, can be particularly effective for weight loss, even when hormones are working against you.4 So, if you’re struggling with stubborn weight gain and menopausal belly fat, the keto diet might be worth exploring.
Balancing Blood Sugar and Insulin Sensitivity
Hormonal changes experienced during menopause can mess with your blood sugar levels, leading to insulin resistance which can make it harder for your body to process glucose. The keto diet’s low-carb approach can help stabilize blood sugar by reducing the need for insulin.5
Curbing Cravings and Taming Hunger
Ever feel like your appetite is on overdrive during menopause? You’re not alone. Hormonal fluctuations can ramp up hunger and cravings6, making it harder to stick to healthy eating habits.
The keto diet’s emphasis on healthy fats and moderate protein can help keep hunger at bay by boosting satiety hormones and dialing down ghrelin, which is the hormone that tells you to eat more.7 Plus, fat is incredibly satisfying, so you might find yourself feeling fuller longer—without the constant urge to snack.
Risks and Drawbacks of Keto During Menopause
While the keto diet for menopause might sound like a promising solution for managing symptoms, it’s not without its downsides. Before diving in, it’s important to weigh the potential risks, especially for women navigating the hormonal changes of menopause, as well as speak with your healthcare provider first before making any significant dietary alterations. Here’s what to keep in mind:
Increased Risk of Heart Disease
The keto diet is high in fats, and depending on the types of fats you choose, it could increase your intake of unhealthy, saturated fats—think butter, cheese, and fatty meats. For menopausal women, who are already at a higher risk of heart disease due to declining estrogen levels, this could be a concern. Research suggests that diets high in saturated fats may raise LDL (“bad”) cholesterol levels, potentially negatively impacting heart health over time.8
Nutrient Deficiencies
Cutting out entire food groups—like grains, fruits, and some vegetables—can make it harder to get essential nutrients. The keto diet is often low in fiber, vitamins (like A, E, and K), and minerals (like magnesium and calcium), which are vital for bone health, digestion, and overall well-being.9
Keto Flu and Overlapping Symptoms
Starting a keto diet during menopause can come along with a rough adjustment period known as the “keto flu,” a colloquial term that can include symptoms like fatigue, headaches, nausea, and insomnia.10 Sound familiar? These symptoms can overlap with common menopause complaints, making it harder to tell what’s causing what. For women already dealing with fatigue or sleep disturbances, the keto flu might feel like adding fuel to the fire.
The keto diet’s low fiber content can also negatively impact gut health, which is already a concern for some menopausal women. Poor gut health can worsen symptoms like bloating, mood swings, and even hot flashes.11
Keto can also lead to dehydration and electrolyte imbalances, which may not only increase the risk for kidney stones but may also worsen menopause symptoms like fatigue and headaches. Adding a tip about staying hydrated and replenishing electrolytes (e.g., with bone broth or electrolyte supplements) could be helpful.12
Alternatives to Menopause Keto Diet
While the keto diet might seem like a tempting solution for mitigating menopause belly fat, it’s not the only option—and it’s certainly not a one-size-fits-all approach.
If you’re looking for a balanced, sustainable way to manage menopause symptoms and weight gain, the Mediterranean diet is a fantastic option. Packed with whole foods like fruits, vegetables, whole grains, lean proteins, and healthy fats (think olive oil and nuts), this diet is not only heart-healthy but also low glycemic, rich in nutrients that support bone health and overall well-being.13
Diet is just one piece of the puzzle. Regular exercise—whether it’s strength training, yoga, or brisk walking—can help manage weight, boost mood, and improve bone density during menopause.14 Strength training, in particular, is a game-changer for combating muscle loss and maintaining metabolism. Pairing exercise with stress-reducing practices like meditation or mindfulness can also help ease symptoms like hot flashes and mood swings.15
Before jumping into any new diet, especially something as restrictive as keto, it’s a good idea to chat with your healthcare provider, as mentioned earlier. They can help you weigh the pros and cons, tailor a plan to your specific needs, and ensure you’re getting all the nutrients your body needs during this transitional phase. If you’ll be following a keto diet, you may need supplements to fill nutritional gaps (e.g., magnesium, calcium, vitamin D, or omega-3s).
Is the Keto Diet Recommended for Menopausal Women?
So, is the keto diet and menopause a good match? The answer isn’t a simple yes or no. For some women, the keto diet for menopause approach can be a helpful tool for managing weight, stabilizing blood sugar, and reducing cravings—especially when it comes to tackling stubborn menopause belly fat. Anecdotal evidence even suggests that the menopause keto diet might even help to ease symptoms like hot flashes and fatigue for some.
However, embarking on the keto diet during menopause doesn’t offer a one-size-fits-all solution. The potential risks—like increased heart disease risk, nutrient deficiencies, and the keto flu—mean it’s not the right choice for everyone. And while the menopause keto diet might offer short-term benefits, the lack of long-term research makes it hard to recommend as a lifelong eating plan.
If you’re curious about exploring keto for menopause, it’s worth looking into—but always do so under the guidance of a healthcare professional. And remember, there are other options, like the Mediterranean diet, that might be safer and more sustainable for managing menopause belly fat and other symptoms.
Resources:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC9258798/
- https://www.healthline.com/nutrition/ketogenic-diet-101
- https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10482777/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10482777/
- https://www.uclahealth.org/news/article/junk-food-cravings-tied-to-hormones-circadian-cycle
- https://journals.lww.com/co-clinicalnutrition/fulltext/2021/07000/ketogenic_diets_and_appetite_regulation.14.aspx
- https://www.health.harvard.edu/heart-health/keto-diet-is-not-healthy-and-may-harm-the-heart
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8322232/
- https://www.health.harvard.edu/blog/what-is-keto-flu-2018101815052
- https://www.healthline.com/nutrition/keto-and-gut-health
- https://www.medicalnewstoday.com/articles/323544#thirst
- https://pmc.ncbi.nlm.nih.gov/articles/PMC10181412/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC3296386/
- https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/exercise-and-stress/art-20044469
