Should you follow a keto diet during menopause?

The Fast 800 Keto diet is ideal for those who want to lose weight, and it can be particularly effective during certain times of life. There are a few reasons you may want to follow a keto diet during menopause. Keep reading to learn more about a keto diet, and how it can benefit you during and after menopause.

What is a keto diet?

A ketogenic (keto) diet is a very low-carbohydrate, high protein and fat diet that forces the body into a metabolic state called ketosis. This is where the body switches to burning fat as the primary fuel, rather than the glucose typically found in carbohydrates. It was initially developed as a treatment for epilepsy as it has beneficial neurological effects, though it was found to be highly effective for weight loss in those who had excess fat to burn.¹

As well as being effective for weight loss, there are other benefits that can come with following a keto diet during menopause.

Possible benefits of a keto diet during menopause

Though there is plenty of research into the effectiveness of a ketogenic diet, there is more research needed on a keto diet during menopause. However, using what we know about the diet, it is possible to apply the effects of a keto diet to this transformative phase of life.

Potential benefits of a keto diet during menopause include:

• Improving insulin sensitivity and blood sugar levels: Menopause can disrupt blood sugar levels and put you at a higher risk of developing type 2 diabetes.² A keto diet has been shown to effectively reduce the risk of type 2 diabetes by lowering blood pressure and positively affecting glycemic parameters.³

• Assisting weight loss or maintenance: Changes in body composition, including weight gain and muscle loss, are common during menopause due to the decline in oestrogen.⁴ A keto diet during menopause may assist with weight loss or maintenance as it burns fat while suppressing hunger, and reducing appetite and cravings.⁵ 
• Improving bone density: A high protein keto diet may help reduce the risks associated with menopausal changes in bone density. Studies have found that a high protein diet, like a keto diet during menopause, can significantly improve bone density and lower the risk of hip fracture.^{6 7} 
• Reducing visceral fat: One of the body composition changes often found during menopause is an increase in visceral (belly) fat.⁸ This is a harmful form of fat that wraps around abdominal organs, but those on a keto diet have been found to lose three times more visceral fat than those on a low-fat or low calorie diet.^{9 10} 
• Helping support symptoms: Studies have found that a keto diet is beneficial to the gut microbiome.¹¹ The gut is where hormones crucial to good mood and good sleep are formed, so trying a keto diet during menopause may help to target menopause symptoms of low mood and poor sleep.¹²

Things to consider before starting a keto diet during menopause

Although the potential applications of a keto diet during menopause look promising, there are three key things to consider.

1. Traditional keto diets that include a high level of saturated fats like bacon, fatty meats and cream may increase your risk of heart disease, when the risk is already raised during menopause. ¹³ Instead, prioritise healthy fats like Greek yoghurt and avocado, and lean proteins like chicken and fish.

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2. Many find a traditional keto diet difficult to follow, so it may feel restrictive during an already challenging time of life. Be kind to yourself and take it easy when it comes to lifestyle changes while your body is going through a major change. Perhaps try a less restrictive form of a traditional keto diet, like The Fast 800 Keto, if you’re considering it.
3. Without a structured plan during a keto diet, you run the risk of having an imbalance of nutrients. Eating 60g of protein, 30g of fibre and plenty of healthy fats everyday is key to supporting a healthy life, as well as a menopause journey. Following a plan like The Fast 800 Programme can help ensure you’re properly nourished.

How to get started

The Fast 800 Keto is the ideal way to try a keto diet during menopause as it offers the key benefits that a traditional keto diet has, with less of the restriction.

The Fast 800 Keto builds on the science of a traditional keto diet to create a balanced approach, marrying together a keto diet and a low calorie, Mediterranean-style diet. Our version is slightly higher in carbohydrates, lower in saturated fats and focuses more on quality of protein and healthy fats than a traditional keto diet. These changes make it easier to sustain and follow, with fewer side effects all while achieving brilliant weight loss and health benefits.

To get started, sign up to your 7-day free trial of The Fast 800 Programme where you can try The Fast 800 Keto for yourself. This unlocks access to delicious keto-friendly recipes, helpful meal plans, an exclusive supportive Community of other women going through menopause, and on hand support from our experts when needed. See how a keto diet can transform your menopause journey today!