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Tips for Doing a Keto Diet in Menopause Effectively

Tips for Doing a Keto Diet in Menopause

Both going through menopause and starting a new diet can get quite tricky, but who knew that the two can actually complement each other?

However, menopause has numerous downsides, including:

  • High cholesterol
  • Slower metabolism
  • Glucose intolerance
  • Night Sweats
  • Insulin resistance
  • High blood pressure
  • Hot flashes
  • Mood swings
  • Skin changes
  • Weight gain
  • Loss of libido

However, all of these symptoms can be either fully avoided or at least alleviated by trying out a ketogenic diet. As you already know, ketogenic diets have proven themselves to be the most successful diets in terms of their numerous benefits. Make sure to learn more about their beneficial properties!

Once you look into the keto diet plan, you will see that your food choice will become quite limited in terms of your carb intake, which is nothing but a good thing, actually! Cutting down your carb intake has more benefits for your health than you can imagine, and it also helps alleviate menopause symptoms.

Having cut back on the carbs, you will want to introduce these four keto-friendly superfoods into your new diet: green tea, iron-rich foods, foods high in phytoestrogens, and fatty fish.

Green Tea

green tea

The main reason why green tea deserves a spot in this list is due to the fact that it contains an antioxidant called epigallocatechin gallate (EGCG). This antioxidant helps lower inflammation and improves your metabolism. And, as you already know, menopause can cause an imbalance in your insulin levels, so green tea can be a great ally in regulating them!

Fatty Fish

Fatty Fish

Menopause causes hormonal imbalances, which can, later on, trigger chronic inflammation. The best way to avoid both of these is to start ingesting more foods that are high in omega-3 acids. Fatty fish, such as wild-caught salmon, can help you battle both mood swings and inflammation. Plus, it’s tasty, too!

Iron-rich Foods

Iron-Rich Foods List

Women in menopause are at a higher risk for anemia, but unfortunately, just getting iron supplements won’t do the trick in this case (mostly due to the fact that it can lead to iron overload). This is why it is important to include as many iron-rich foods as you can.

Grass-fed red meat, organ meats, shellfish (clams, oysters, and mussels), sardines, poultry, tuna and salmon, pork, and veal should become the ingredients for your day-to-day meals from now on. All of these meats are both keto-friendly, tasty, and can help you balance out your iron levels.

Foods with Phytoestrogens

Foods with Phytoestrogens

Although most keto dieters tend to pass on soy foods, soy can actually be great for women in menopause. Tofu, soy sauce, or tempeh can be great for your health because they are quite high in phytoestrogens!

There are also lots of keto-friendly nuts and seeds, such as walnuts, pumpkin seeds, and flaxseeds. Not only are all of these healthy for you, but together, they can help with hormonal imbalances, too!


a woman is cycling

Combining these four types of foods can greatly improve your health and help fight with most of the menopause symptoms, but let’s not forget that there is another thing to include in your daily regime — exercise!

There is not an instance where exercise has not proven itself to be beneficial, but when talking about menopause, the positive effects double! Just as is the case with periods and working out in order to alleviate pain, starting an exercise regime while going through menopause can have the same benefits (or more!).

Although not everyone thinks about going jogging when they are in pain, this is one of the best ways to alleviate it! This is why you should seriously consider working out at least a couple of times a week.

Bottom Line

One thing to keep in mind when doing a keto diet in menopause is that the optimal amount of carbs you should intake on daily basis is 20-30 grams of net carbs.

Although ketogenic diets allow up to 50 grams of net carbs per day, the previously mentioned amount will be sufficient in terms of improving your mood, relieving hot flashes, and boosting your concentration.

Ketogenic diets are the perfect choice for improving your health and making sure that you alleviate, or hopefully completely avoid, menopause symptoms. If you would like to find out more about the keto lifestyle, make sure to visit Konscious Keto and get the best tips on making the most of your new diet!

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