The Best Keto Menopause Diet 5-Day Plan to Lose Weight

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Keto Diet | Menopause | Lose Weight | 5-Day Plan | Shopping List

Menopause introduces new challenges to the female body. Hot flashes, listlessness, and weight gain can follow hormonal changes.

A ketogenic diet helps regulate blood sugar and insulin levels, making it easier for the body to burn stored fat as energy.

In this article, I’ll give you a 5-day plan that sets hormonal balance to satiety and fat burning. With this plan, women over 50 can lose weight quickly without the hassle of counting calories.

What Is the Keto Diet for Menopause?

The ketogenic diet for menopause balances hormones to burn stubborn belly fat.

The menopausal transition is a change in the female body that starts years before menopause.

As a rule, menopause in women can occur starting from 45. The process is slow as the natural decline of estrogen and progesterone begins in the 30s.

This transformation is complete with the permanent absence of menstruation for at least 12 months. On average, menopause occurs at age 51.

Menopause decreases the production of the following reproductive hormones:

  • Estrogen
  • Testosterone
  • Progesterone
  • Follicle-stimulating hormone (FSH)
  • Luteinizing hormone (LH)
intermittent fasting diet for menopause book

As a result, the ovaries, urogenital organs, bones, and arteries change (Peacock et al. 20221).

The biggest challenge of menopause for most women is weight gain, especially around the middle. This fact is colloquially referred to as slow metabolism.

The keto diet for menopause is an effective natural way to revive a slow metabolism.

Why Women Gain Weight During Menopause

The sex hormones estrogen and testosterone, in particular, are affected by the changes of menopause. They can fluctuate significantly as part of this process.

Since estrogen is essential in regulating insulin, blood glucose, metabolism, appetite, and body fat distribution, low estrogen levels are associated with weight gain (Mauvais-Jarvis et al. 20132).

Therefore, menopausal women gain abdominal fat more quickly due to low estrogen levels (Lovejoy et al. 19983).

Moreover, estrogen is directly involved in regulating the fat-storage hormone insulin. If estrogen levels drop, you gain body fat more quickly.

Accordingly, it’s no surprise that menopause promotes the development of insulin resistance (Yan et al. 20194).

In summary, changes in energy balance and metabolism promote the following risks (Mauvais-Jarvis et al. 20135):

  • Obesity
  • Fatty liver
  • Type 2 diabetes
  • Inflammation
  • Atherosclerosis

The decline in testosterone and estrogen makes it more challenging to build and maintain lean mass, further slowing metabolism (Maltais et al. 20096).

In addition, low estrogen levels decrease the feeling of satiety and the activation of brown fat, the metabolically active body fat that is more readily burned for energy (González-García et al. 20177).

In turn, appetite increases due to the hormone drop (Geary 19988).

Women celebrate 50th birthday

How a Keto Diet Helps Lose Menopause Weight

Let’s look at many studies showing how keto can improve menopausal women’s health.

1. Fights Belly Fat

Menopausal changes cause muscle mass to decrease while more organ fat is deposited in the abdominal cavity (Maltais et al. 20098).

But the tremendous effectiveness in losing weight is just one of keto’s diverse health benefits. While it reduces weight and body fat, it helps maintain muscle mass (Dashti et al. 20049).

Clinical studies show that the keto diet significantly increases fat burning in cells (Gano et al. 201410).

Accordingly, a recent study in menopausal women shows that a low-fat diet leads to weight gain, while a low-carbohydrate diet helps with weight loss (Ford et al. 201711).

2. Curbs Cravings

The hormonal changes of menopause can lead to poor sleep and fatigue. Cravings for carbohydrates and sugar are often the results.

The keto diet is one of the most effective ways to combat cravings. High-fat diets have been shown to lower the release of hunger hormones (Beck 200612).

Studies have shown that the higher the plasma concentration of ketones, the lower the increase in the hunger hormone ghrelin (Roekenes et al. 202113).

Moreover, eating healthy fats, such as olive oil or grass-fed butter, makes you sustainably full (Dockray et al. 201214).

Researchers have even found that the release of satiety hormones increases proportionately to the fatty acids consumed (Pironi et al. 199315).

Keto sets the hormonal system to effective satiety and fat burning.

3. Reduces Insulin Resistance

Menopause favors the development of insulin resistance (Yan et al. 201916).

Insulin resistance is the root of many chronic lifestyle diseases that plague us today.

If left unaddressed, insulin resistance leads to type 2 diabetes, heart disease, and sometimes breast cancer (Bhama et al. 201217).

In addition, hot flashes are more common in women with insulin resistance (Thurston et al. 201218).

Ketogenic diets can combat blood sugar and insulin resistance much better than typical calorie reduction diets (Westman et al. 200819Hussain et al. 201220).

The low-carbohydrate diet increases insulin sensitivity and improves blood lipid levels (Boden et al. 200521).

4. Prevents Cardiovascular Diseases

Increasing triglycerides and lowering HDL cholesterol in the blood is another way menopause increases a woman’s risk for cardiovascular disease (Teramura et al. 202322).

High triglyceride levels can thicken artery walls, increasing the risk of stroke and heart attack.

Research shows that a low-carbohydrate, high-fat diet increases HDL levels and decreases triglyceride levels (Foster et al. 200323).

The more high-density lipoprotein (HDL), the so-called good cholesterol in the blood relative to triglycerides, the lower the risk of heart disease (Marotta et al. 201024).

In contrast, science can now clearly prove that low-fat diets increase blood triglycerides (Parks et al. 199925).

Also, low-carb diets are more effective in lowering blood pressure (Gardner et al. 200726).

Fit menopausal woman

5. Increases Libido

Menopause can bring sexual unwillingness and sexual dysfunction (Santoro et al. 201627).

Women who experience premature menopause are sometimes also affected by psychosexual dysfunction (Okeke et al. 201328).

Ketogenic diets may help increase sexual function and desire.

While a low-fat diet has been shown to reduce estrogen and testosterone production, a high-fat diet improves sexual function in women (Rose et al. 198729Esposito et al. 200730).

Finally, sex hormones are produced from fatty acids.

6. Promotes Memory

The ketogenic diet’s neuroprotective properties positively affect cognitive reasoning and memory (Hallböök et al. 201431).

Neurologists conclude that healthy fats ensure brain health in old age (Chianese et al. 201832).

Additionally, ketogenic diets increase brain-derived neurotrophic factor (BDNF) (Hu et al. 201833).

BDNF is a neuronal growth hormone responsible for the formation of new neurons. High BDNF levels are associated with increased intelligence, mood, and memory.

For this reason, many people report being able to think more clearly in ketosis.

7. Improves Well-Being

In addition to BDNF, another neurotransmitter is instrumental in mood.

The keto diet promotes gamma-aminobutyric acid (GABA), a neurotransmitter that reduces brain functions for anxiety and stress and improves sleep (Calderon et al. 201734).

Because ketogenic diets also combat oxidative stress, insulin resistance, and inflammation, they have a mood-stabilizing effect (Brietzke et al. 201835).

Additionally, ketosis reduces sodium concentrations in cells, a property shared by all effective mood stabilizers (El-Mallakh et al. 200136).

Is the Keto Diet for Menopause Safe?

Several clinical trials have compared the effects of ketogenic and low-fat diets on women.

The keto diet caused participants to lose significantly more body fat and improved blood lipid levels and insulin sensitivity without triggering side effects (Brehm et al. 200337Samaha et al. 200338).

Some researchers even say keto diets are safe, especially over extended periods (Dashti et al. 200439).

A brand-new study asked an intriguing question: Can older people adopt and maintain a ketogenic diet?

The study focused only on people who were 65 or older. The patients were able to achieve their goals with the following success rates (Almodallal et al. 202140):

  • 79% were successful in losing weight
  • 63% were able to improve cancer outcomes
  • 54% were able to control their blood sugar

Keto Menopause Diet 5-Day Plan To Lose Weight

Before we start with the diet plan, I must give you the most crucial rule for cooking: Cook only with virgin coconut oil, olive oil, ghee, clarified butter, or lard.

Olive oil is vital to the keto menopause diet

Harmful seed oils must be banned from your pantry if you want to lose weight. These include:

  • Cottonseed oil
  • Safflower oil
  • Peanut oil
  • Corn oil
  • Canola oil
  • Sesame oil
  • Soybean oil
  • Sunflower oil
  • Grapeseed oil

These highly processed vegetable oils promote inflammation, obesity, cellular damage, DNA damage, cardiovascular disease, aging, and mortality in general (Patterson et al. 201241Simopoulos 201642Staprans et al. 200543Ke et al. 200944Hennig et al. 200145Gradinaru et al. 201546).

With this basic knowledge under your belt, you’re ready to go.

My keto diet plan for menopause includes only dishes that you can make effortlessly without preparation. One meal requires only 3-5 ingredients and a pan, pot, or bowl.

Day 1

  • Breakfast: Two soft eggs and one avocado with olive oil
  • Lunch: Romaine lettuce with feta, olives, tomatoes, and onion
  • Dinner: Ribeye steak with butter and coleslaw

Day 2

  • Breakfast: Scrambled eggs with fried bacon and flax seeds
  • Lunch: Grilled salmon with kale and toasted pine nuts
  • Dinner: Cream of broccoli soup with cream, butter, and garlic

Day 3

  • Breakfast: Full-fat Greek yogurt with almonds, cocoa powder, and berries
  • Lunch: Avocado tuna salad with egg
  • Dinner: Grass-fed beef burger (no bun) with tomato, onion, cheese, and green salad

Day 4

  • Breakfast: Smoked salmon with horseradish, whipped cream, and avocado
  • Lunch: Chicken stuffed with cream cheese, served on roasted asparagus
  • Dinner: Cheese bowl tacos with guacamole

Day 5

  • Breakfast: omelet with egg, feta cheese, garlic, and spinach
  • Lunch: Ground beef lettuce wraps with cheddar cheese, onion, and bell pepper
  • Dinner: Fried mackerel with a salad of leafy greens, feta cheese, and tomato

Keto Menopause Diet Plan Shopping List

With a shopping list, going to the grocery store is no longer frustrating. Get all the healthy low-carb foods you need for the 5-day plan without wasting time.

To do this, get my keto food list PDF and print it. Successfully losing weight doesn’t have to be a guessing game.

Keto diet foods for menopause

Best Menopause Diet Tips to Lose Weight

Here are the three most effective tips for getting into the physical and mental shape you deserve, even after menopause.

1. Introduce Intermittent Fasting

Many women going through menopause try to reduce their excess weight with diets. But conventional calorie reduction promotes muscle loss and can severely limit basal metabolic rate even years after dieting (Fothergill et al. 201747).

Intermittent fasting, conversely, boosts metabolism and protects muscle and bone mass from age-related degeneration (Drenick et al. 196448Rudman et al. 199049).

Moreover, intermittent fasting is the most effective and safe way to lower insulin levels and counteract insulin resistance, diabetes, fatty liver, and obesity naturally (Catenacci et al. 201650Halberg et al. 200551).

This fact is supported by a study in which over 100 overweight women could reduce insulin levels by nearly one-third and increase insulin sensitivity through intermittent fasting (Harvie et al. 201152).

In addition, studies show that intermittent fasting can lower inflammatory markers contributing to weight gain and insulin resistance (Faris et al. 201253).

Balancing feasting and fasting also stabilizes blood sugar levels, which are often responsible for sweet cravings.

A study on uncontrolled eating behavior shows us supporting evidence. Intermittent fasting reduced cravings and depression after just two months and improved the participants’ body image (Hoddy et al. 201554).

Menopausal women whose hormones are out of balance may struggle with sleep problems.

In an intermittent fasting study conducted on 14 women, participants experienced the following improvements in sleep patterns after just one week (Michalsen et al. 200355):

  • Reduced awakenings
  • Fewer leg movements
  • Longer REM sleep
  • Improved sleep quality
  • Increased energy level
  • Improved concentration
  • Emotional balance

Improved sleep also positively affects other psychological symptoms of menopause, such as mood swings (Triantafillou et al. 201956).

2. Reduce Sugar

When experiencing menopausal symptoms, sugar is precisely what no woman should eat.

The 1:1 mixture of fructose and glucose interferes with the regulation of estrogen in the blood (CFRI 200757Daka et al. 201358):

  • Fructose, since the liver metabolizes it into harmful fat
  • Glucose, since it increases insulin levels and excess, is likewise converted to fat

This way, the following symptoms are favored, especially in menopausal women (Weinberg et al. 200659):

  • Increased abdominal fat
  • Poor blood lipid levels
  • Increased blood pressure
  • Abnormal glucose metabolism

Fructose promotes hunger hormones and inhibits satiety hormones, making cravings for even more carbohydrates (Teff et al. 200460).

The resulting glucose intake promotes inflammation and, thus, faster aging (Buyken et al. 201461).

3. Try Yoga

Especially for menopausal women, yoga has long ceased to be an insider tip that recent meta-analyses have confirmed.

According to these studies, yoga is a safe method to alleviate vasomotor, urogenital, and psychological symptoms of menopause, such as depression and sleep disturbances. Participants reported overall well-being and quality of life with yoga (Cramer et al. 201862).

Accordingly, a brand-new randomized controlled trial observed that yoga could significantly improve vasomotor, psychosocial, and physical symptoms of menopause.

According to the researchers, one-year yoga practice is one of the preferred non-hormonal, lifestyle-modifying interventions for improving the quality of life of menopausal women (Swain et al. 202163).

Another study agrees that yoga therapy can reduce hot flashes and night sweats. These researchers go even further, claiming that even short-term yoga can reduce psychological and physical risk factors for cardiovascular disease (Vaze et al. 201064).

A menopausal woman does yoga

Ease Menopause With My Keto Diet Plan

The keto diet helps manage challenging symptoms of menopause.

Reducing carbohydrate intake and increasing healthy fats promotes insulin sensitivity and weight loss. As a result, a woman’s risk for cardiovascular disease, diabetes, and breast cancer decreases.

Other healthy lifestyles can support these benefits. Intermittent fasting, hormone yoga exercises, and these fitness tips for women over 50 are other guarantees of success.

Stock your pantry with keto-friendly foods today. Eggs, fatty fish, seafood, various types of meat, leafy greens, cruciferous vegetables, avocados, and nuts keep blood sugar low while maximizing nutrient intake.

Keto Menopause Diet FAQ

Is the keto diet good during menopause?

A ketogenic diet is especially effective during menopause since it balances hormones and enables effective fat loss.

What is the best diet for a menopausal woman?

The keto diet is best to deal with menopause symptoms and weight gain.

What is the best diet to beat menopause weight gain?

The ketogenic diet is the best diet to lose stubborn menopause weight.

Can a 50-year-old woman do keto?

Researchers consider the keto diet a safe method for women over 50 to lose weight.

Mag. Stephan Lederer, MSc. is an author and blogger from Austria who writes in-depth content about health and nutrition. His book series on Interval Fasting landed #1 on the bestseller list in the German Amazon marketplace in 15 categories.

Stephan is a true man of science, having earned multiple diplomas and master's degrees in various fields. He has made it his mission to bridge the gap between conventional wisdom and scientific knowledge. He precisely reviews the content and sources of this blog for currency and accuracy.

Click on the links above to visit his author and about me pages.

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