The ketogenic diet has seen a tremendous increase in popularity in recent years, but it’s also received some bad reviews, especially for women. This is largely because many women haven’t been taught how to cycle their lowcarbohydrate diets with their hormones.
I believe the ketogenic diet can be a gamechanger for women—especially menopausal women with symptoms like weight gain, low energy and erratic moods. However, it needs to be done differently. Here’s how to get the amazing benefits of going keto while boosting your gut microbiome and balancing your hormones.
Step 1: Count carbs, not calories
So many women are starving themselves by eating only chemical-laden, low-fat foods and trying to burn off those foods with long hours at the gym. Not only is this approach to weight loss hard to sustain, but it also messes with your metabolism and makes it harder to lose weight in the future.
I’m not telling you to stop exercising; I’m telling you to stop counting calories. Your calorie intake will not necessarily improve the roller-coaster ride your hormones are on. Controlling the types of foods you eat will.
Think of your food in terms of macros—the macronutrients that make up the calorie content of your food—specifically carbohydrates, protein and fat. Each of these macros serves a different purpose in your menopause journey. Each will raise your insulin levels differently, and insulin influences sex hormones.
To begin the process of balancing estrogen, progesterone and testosterone, first make sure the types of food you eat aren’t constantly spiking your insulin levels. A good place to start is a complete blood analysis from your doctor.
In this blood test is a measurement called hemoglobin A1C, which tells you the trend of your insulin levels for the past three months. You want that number under
