The ketogenic (keto) diet has received attention for its weight loss benefits, but recent research from Ohio State University suggests it may also be beneficial for women struggling with menstrual irregularities. Published in PLOS One, the study shows how a keto diet can improve reproductive health by helping to regulate the menstrual cycle, even bringing it back for women who were almost There has been no menstruation for a year.

The keto diet is a low-carbohydrate, high-fat diet that switches the body’s primary energy source from glucose (found in carbohydrates) to fat. In the absence of carbs, the liver starts breaking down fats into ketones, a process called nutritional ketosis. This state encourages the body to burn fat for energy, which has been widely recognized as an effective method for weight management. However, this study suggests additional benefits related to hormonal health and menstrual regulation.

How does keto affect the menstrual cycle?

In the study, researchers examined 19 healthy, overweight women with an average age of 34 and divided them into three groups. One group followed a strict keto diet, the second combined the keto diet with ketone supplements, and the third control group followed a low-fat diet. Remarkably, 11 out of 13 women who entered nutritional ketosis showed significant improvements in their menstrual cycles, experiencing more regular and sometimes more intense cycles. One participant, who was amenorrhagic (absent menstruation) for several months, got her cycle back within five days of starting the keto diet.

This improvement was not simply the result of weight loss but appeared to be linked to metabolic changes associated with ketosis. Researchers believe this connection between ketone production and hormonal regulation could have promising implications for treating a variety of reproductive health conditions, including polycystic ovary syndrome (PCOS), perimenopause, and even postpartum depression.

Keto-Friendly Foods to Maintain Hormonal Balance

For those interested in incorporating the keto diet to help regulate menstrual cycles, here are some keto-friendly recipes rich in fat and protein, ideal for supporting hormonal health:

– Avocado and Salmon Salad

Rich in omega-3 fatty acids and healthy fats, this dish combines nutrient-rich ingredients like avocado, wild-caught salmon, and leafy greens. Omega-3s are known to support hormone production and reduce inflammation, which may help with cycle regulation.

– Fry eggs and vegetables with coconut oil

Eggs are an excellent source of protein and healthy fats, which are essential for balanced hormones. Coconut oil provides medium-chain triglycerides (MCTs), which may support energy levels and metabolic function.

– Cauliflower and Cheese Bake

This low-carb, high-fat dish uses cauliflower as a carb-free alternative to traditional pasta. Full-fat cheese provides calcium and healthy fats that can support bone health, especially beneficial for women in perimenopause.

– Beef and Spinach Bowl

Beef is rich in iron and vitamin B, both of which are essential for women’s reproductive health, especially those with heavy menstrual cycles. Combined with spinach, which is also rich in iron, this dish can help prevent anemia and support energy.

– Greek Yogurt with Chia Seeds and Nuts

A simple and satisfying food, Greek yogurt provides probiotics that support gut health, which is linked to hormone balance. The addition of chia seeds and nuts provides fiber and healthy fats to maintain steady energy levels.

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