Keto Diet and Menopause: Facts You Should Know
Is it menopause an issue while on keto diet? This question bothers many women in their late 40s and early 50s. The truth is that menopause directly affects the process of ketosis and they are certain reasons why. On the other hand, you can always use smart tips to prevent delays in your overall progress in your keto journey.
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THE MENOPAUSE AND ITS SYMPTOMS
Menopause is a drastic and radical change that impacts the entire woman's body. We can call this period a cycle of transition. Menopause is, actually, a period that can last from seven to fourteen years. Of course, there are many different levels of menopause development. There are different symptoms that can tell if a woman is already in her cycle of transition and often hot flashes and mood changes are common.
It is important to know that menopause affects not only the physical being but also the psychological existence of every woman. We can conclude that this is probably the most drastic change that happens to each woman after puberty. Those women who are in menopause or postmenopause may experience the following symptoms (it is good to remember them because they are directly connected with your keto diet and weightloss): vaginal dryness, hot flashes, brain fog,sleep problems, mood changes, thinning hair, night sweats, slowed metabolism, irregular periods, irritability, cravings and hormonal disbalance.
MENOPAUSE AND WEIGHT GAIN
As we mentioned before, all of the symptoms of menopause might seriously affect your keto diet. However, this is a completely normal process and you must never blame yourself or your discipline for its results. First of all, women in menopause are most likely to gain weight.
The reason behind this is the hormonal irregularity which, also, directly affects the production of ketones (hormones crucial for ketosis). The hormone that directly impacts weight is estrogen. The changes in the levels of production of this hormone can lead to changes in weight distribution. The low and high level of estrogen will result in changes not in the weight distribution only, but also in the levels of blood sugar (insulin), metabolism, and appetite.
BENEFITS OF KETO DIET DURING MENOPAUSE
You should not be worried if you face issues with weight loss on keto if you are in the menopause cycle. The ketogenic diet will help you handle many issues and confront the negative symptoms of menopause. However, you must stay psychologically strong and lower your expectations when it comes to weight loss. It is a fact that you cannot lose weight as fast or as effectively compared to the non-menopause keto diet. Let's check some important negative symptoms of the menopause cycle that the keto diet can help you deal with:
Cravings- Your cravings must be stopped. While in menopause, be more disciplined and careful with your ketogenic meal plan. You can try intermitent fasting and make good cycles of eating and exercising. Make a strict and permanent routine that you will follow on daily basis. Be aware that this routine will end your starvings and help you stay 100% keto.
Energy- losing energy and having brain fogs is truly unpleasant. Anyways, you should be preared for this and just see it as a normal outcome of glucose homeostasis. This happens because the levels of estrogen are lowered. If you follow your meal plan well you should produce more ketones. The ketosis process will confront the fluctuation of glucose and you will be able to naturally balance the levels of insulin in your body. Also, your energy levels will be the same as before. However, make sure that you will track and observe the ketone levels of your body. Use keto-strips and check as often as possible. The high levels of ketone production can become your 'best friends' during menopause.
Weight Loss- This is the biggest issue and most women in menopause are complaining that keto becomes ineffective for serious weight-loss results. This is not correct because most of those people do not put enough effort. Of course, there might be exceptions, but the majority of women are expecting the same results in keto weight loss during menopause. You have to understand that your body is going through a major change in which weight gain is one of the basic symptoms. Try exercising more often than before, follow the program (and tips mentioned above) strictly and try intermittent fasting. You will see that these things make a lot of difference!
Mood Swings and Psychological Strength-This is the most important piece of advice for them all. Being mentally strong is crucial. You need to lower your expectations and boost your morale. What you are going through (menopause) is something completely normal that must happen and it is up to you how well you manage the process. Make sure that you have the support of your family and friends during your struggle and always lookout for more information and knowledge that can improve your overall health. During this period is crucial to AVOID STRESS because stress plays a major role in weight gain and long-term degeneration of many organ-systems in your body as well as your immune system.
BEST KETO FOODS FOR MENOPAUSE
The smartest thing to do for your keto meal plan is to talk with a professional. If you are in menopause you should know all of your weaknesses and how your body adjusts to the process. According to this, you can have the perfect keto meal plan for achieving optimal results.
Anyways, some of the following keto foods good for menopause are very popular among the keto community: fatty fish, sunflower seeds, sesame seeds, full-fat dairy, flax seeds, grass-fed beef, kale, and broccoli. Also, you must remember that starvation is never an option. If sometimes you desire a certain food or you want a change in your meal plan- do not hesitate and go for it. However, always make sure that the nutrient balance of the food you take during the day is in accordance with the strict rules of the keto diet.