by The keto diet can help you lose weight and is recommended for people with polycystic ovary syndrome (PCOS). Does the keto diet help with PCOS symptoms?
The ketogenic or keto diet is a low-carb and high-fat diet that can help you lose weight. All you need to do is reduce your carbohydrate intake and replace it with fat. This puts your body into a metabolic state called ketosis, which means your body burns fat for energy very efficiently. Aside from losing weight, it can also help women with polycystic ovary syndrome or PCOS, a hormonal condition that affects the ovaries. In honor of PCOS Awareness Month, we asked an expert whether or not women with PCOS should follow the keto diet.
What is PCOS?
Polycystic ovary syndrome, or PCOS, is a common hormonal disorder that affects women in their reproductive years. “It is characterized by an imbalance of reproductive hormones, which can lead to various health problems, including irregular periods,” says obstetrician-gynecologist Dr. Chetna Jain.
Women with PCOS have an excess of male hormones (androgens) and the formation of small cysts on the ovaries. This condition can also cause the following symptoms:
- Weight gain
- acne
- Excessive hair growth
- Fertility problems.
Can a keto diet improve PCOS symptoms?
The keto diet involves eating high-fat, low-carb foods to help with weight loss and mental clarity, according to a 2023 study published in StatPearls. This type of diet may help women with PCOS in the following ways:
1. Can promote weight loss
“Many women with PCOS gain weight or have difficulty losing weight,” says Dr. Jain. In a 2021 study published in the journal Trends in Food Science and Technology, participants saw significant reductions in body weight and fat percentage after following the keto diet.
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2. Can improve insulin sensitivity
“Many women with PCOS have insulin resistance, which leads to higher insulin levels, which in turn can increase androgen production,” says Dr. Jain. Too much androgen can cause physical symptoms in women with PCOS, such as excessive facial and body hair, severe acne, and male pattern baldness. The keto diet has an insulin-sensitizing effect, mainly due to its content of hard-to-digest carbohydrates, which lower insulin and blood sugar levels, according to a 2023 study published in the journal Nutrients.
3. Can improve fertility
“PCOS is a common cause of infertility due to lack of ovulation,” says the expert. A keto diet can help you lose weight. According to a study published in 2022 in the Journal of Food Biochemistry, weight loss can improve fertility in women with PCOS. Also, during a 2021 study of overweight women with PCOS published in the International Journal of Environmental Research and Public Health, some of the participants reported improved period regularity after following the keto diet. Some even became pregnant after many failed attempts.
What are the side effects of the keto diet for PCOS?
The keto diet may not be recommended for treating the symptoms of PCOS for the following reasons:
1. Nutrient deficiency
The keto diet is very restrictive, as it focuses primarily on high-fat and low-carb foods. “This restriction can lead to deficiencies in important nutrients like fiber, vitamins, and minerals that are critical for overall health and managing PCOS symptoms,” says Dr. Jain. For example, a lack of fiber can worsen digestive issues that are common in women with PCOS.
2. Hormonal imbalance
PCOS is a hormonal disorder, and the keto diet, which significantly alters metabolism and hormone levels, can worsen hormonal imbalances. The diet can lead to elevated cortisol (the stress hormone) and potentially impair thyroid function, both of which are critical to managing PCOS symptoms.
3. Digestive problems
Due to the reduction in high-fiber foods such as fruits, vegetables and whole grains, women on a keto diet may experience constipation or other digestive problems. “If a person has chronic constipation, it can cause discomfort and they may need to adjust their eating habits or take supplements,” says the expert.
4. Can increase cholesterol levels
The keto diet often contains high levels of saturated fats from sources such as butter, red meat and cheese. This can cause some women to have increased LDL (bad) cholesterol levels, putting them at higher risk for heart disease.
5. Electrolyte imbalance
The keto diet can lead to rapid loss of water and electrolytes, which can cause an imbalance of sodium, potassium and magnesium. “This imbalance can cause symptoms such as muscle cramps, weakness and fatigue,” says the expert.
What can you eat to relieve the symptoms of PCOS?
To manage the symptoms of PCOS, focus on a balanced diet that supports hormonal health:
- High-fiber foods such as vegetables, fruits, whole grains and legumes may help regulate 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, antioxidant-rich foods such as berries, leafy greens and fatty fish may reduce the inflammation associated with PCOS.
A keto diet can help women with PCOS, but it has many side effects, so focus more on eating a balanced diet that includes complex carbohydrates, lean proteins, and healthy fats. A healthy diet, along with regular physical activity and medical care, can help effectively manage the symptoms of PCOS.
