I recently read this comment in a Facebook group:
“The most success I’ve had (with weight loss) was eating a ketogenic diet and fasting.
Now I am 40 lbs heavier than when I was doing this 4 years ago and I think I messed up my metabolism with fasting.” (44 year old perimenopausal woman).”
This makes me so sad, and angry as well.
There is so much health related misinformation out there.
Everyone is out to promote the next magic pill or diet.
In my opinion, if the ‘diet’ is not one you can continue with for life, then why do it?
Ok, yes, in certain situations, such as allergies, food intolerances, etc., one might need to eliminate a certain food. I know all about that, having had a kid with multiple food allergies.
In fact, after doing a food elimination diet, I myself realized that a few foods were definitely causing problems for me. I’m still on that journey of discovery and healing.
But back to the ‘diet’, in this case, this woman had done keto and intermittent fasting.
So let’s break that down a bit:
Yes, perimenopause does mess things up! I know I gained a lot of weight, and couldn’t get it off during this time. I had to do things differently.
According to some studies, intermittent fasting has been clinically proven, in many situations, to help with insulin sensitivity. But….it can cause problems for women in perimenopause.
Also, women who are in stressful situations, whether related to job or family,
only add more ‘stress’ and therefore, more chronic elevated cortisol levels to their already stressed out bodies when they add in fasting. This will prevent fat loss because the body goes into survival mode.
Now for keto….
Not eating enough carbohydrates might disrupt your thyroid function. Carbs are needed for the thyroid to work well, and not getting enough increases the levels of cortisol in your body, which also negatively affects your thyroid.
Ketogenic diets may alter hormonal regulation, including insulin and cortisol levels, which could influence metabolic processes. Insulin resistance and elevated cortisol levels have been associated with metabolic dysfunction and weight gain.
Some research suggests that ketogenic diets may lead to reductions in resting metabolic rate (RMR), which is the number of calories your body needs to perform basic functions while at rest. A decrease in RMR could potentially affect weight loss efforts in the long term.
I will add that for certain medical situations, Keto might be recommended. But not for the general population, and certainly not for women.
That is a gist of the negative effects of keto and IF on your metabolism, especially for women.
In most situations, it is unwise to completely cut out a whole macro group.
What is a better way to lose weight/fat?
- A more balanced diet with all the macros.
- Healthy complex carbohydrates
- Plenty of protein
- Strength training
- Staying active throughout the day
- Focus on stress reduction
- Getting more quality sleep
- Enjoying life
That’s a more wholesome and sustainable way to not just lose weight and keep it off, but also to live a healthy and fulfilling life.
This is how I aim to live my life, and what I promote and help my clients do.
I would love for you to share your thoughts and experiences with keto, intermittent fasting, and any other diets you have tried or are currently following.
Share in the comments below.
“Journey to Health with Priya” provides general educational information on various topics on this website as a public service, which should not be construed as professional medical advice.