by Keto diet can help with weight loss, which is recommended for people with Polycystic Ovary Syndrome (PCOS). Does Keto diet help for PCOS symptoms?
The ketogenic or keto diet is a type of low-carbohydrate, high-fat diet that can help with weight loss. All you have to do is reduce carbohydrate intake and replace it with fat. This will put your body in a metabolic state called ketosis, which means your body will be very efficient at burning fat for energy. Apart from weight loss, it may also help women with Polycystic Ovary Syndrome or PCOS, a hormonal condition that affects the ovary. On the occasion of PCOS Awareness Month, we asked an expert whether or not women should follow the keto diet for PCOS.
What is PCOS?
Polycystic Ovary Syndrome or PCOS is a common hormonal disorder that affects women, who are in the reproductive phase. “It is characterized by an imbalance in reproductive hormones, which can lead to various health issues, including irregular periods,” says obstetrician and gynecologist Dr Chetna Jain.
Women with PCOS have an excess of male hormones (androgens), and the development of small cysts on the ovaries. This condition can cause symptoms such as:
- Gain weight
- Acne
- Excessive hair growth
- Fertility issues.
Can a keto diet improve PCOS symptoms?
The Keto diet involves eating foods high in fats and low in carbohydrates to help with weight loss, and mental clarity, according to research published in StatPearls in 2023. This type of diet may help women with PCOS in the following ways:
1. may promote weight loss
“Many women with PCOS experience weight gain or have difficulty losing weight,” says Dr. Jain. During a 2021 study published in the journal Trends in Food Science and Technology, participants’ body weight and fat mass content decreased significantly after following the keto diet.
You might like too
2. May improve insulin sensitivity
“Many women with PCOS have insulin resistance, which causes them to have higher insulin levels, which can increase androgen production,” says Dr. Jain. Too much androgen can cause physical symptoms such as excessive facial and body hair, severe acne, and male pattern baldness in women with PCOS. The Keto diet has an insulin-sensitizing effect largely due to its content of restricted digestible carbohydrates to reduce insulin and blood glucose levels, according to research published in the journal Nutrients in 2023.
3. May improve fertility
“PCOS is a common cause of infertility due to the lack of ovulation,” says the expert. A keto diet can help drop pounds. Weight loss may help improve fertility in women with PCOS, according to a study published in the Journal of Food Biochemistry in 2022. Also, during a 2021 study published in the International Journal of Environmental Research and Public Health involving overweight women with PCOS, some of the participants reported improved regularity in their periods after following the keto diet. Some even got pregnant after many failed attempts.
What are the side effects of the keto diet for PCOS?
The keto diet is not recommended for managing PCOS symptoms because of these concerns:
1. Nutritional deficiencies
The keto diet is very restrictive because it focuses mainly on high-fat and low-carb foods. “This restriction can lead to deficiencies in essential nutrients such as fiber, vitamins and minerals, which are critical for overall health and the management of PCOS symptoms,” says Dr. Jain. For example, a lack of fiber can worsen digestive issues, which are common among women with PCOS.
2. Hormonal imbalance
PCOS is a hormonal disorder, and the keto diet, which significantly alters metabolism and hormone levels, can exacerbate hormonal imbalances. The diet can lead to increased levels of cortisol (the stress hormone) and can affect thyroid function, both of which are critical in managing PCOS symptoms.
3. Digestive issues
Because of the reduction in high-fiber foods like fruits, vegetables, and whole grains, women on the keto diet may experience constipation or other digestive issues. “If a person has chronic constipation, it can cause discomfort and they may need to make adjustments to their eating patterns or go on a supplement,” says the expert.
4. Cholesterol levels may increase
The keto diet often includes high levels of saturated fats from sources such as butter, red meat and cheese. This can lead to an increase in LDL (bad) cholesterol levels in some women, and therefore, a higher risk of heart disease.
5. Electrolyte imbalance
The keto diet can cause rapid loss of water and electrolytes, which can lead to imbalances in sodium, potassium and magnesium. “This imbalance can cause symptoms such as muscle cramps, weakness and fatigue,” says the expert.
What to eat to manage PCOS symptoms?
To manage PCOS symptoms, focus on a balanced diet that supports hormonal health:
- High-fiber foods such as vegetables, fruits, whole grains, and legumes can help manage insulin levels in women with PCOS.
- Lean protein sources such as chicken, fish, tofu, and legumes can support muscle maintenance and overall health.
- Healthy fats like avocados, nuts, seeds, and olive oil can help regulate hormones.
- Anti-inflammatory foods rich in antioxidants, such as berries, leafy greens, and fatty fish, can reduce inflammation associated with PCOS.
Keto diet may help women with PCOS, but it comes with many side effects. So, focus more on a balanced diet that includes complex carbohydrates, lean proteins, and healthy fats. PCOS symptoms can be effectively managed following a healthy diet combined with regular physical activity and medical guidance.
