Will the keto diet help me lose my menopausal tummy?

For many women, weight gain around the tummy is a common experience during the menopause transition. This is mainly caused by shifts in hormones, which can cause a change in metabolism, as well as an increased risk of insulin resistance, which itself can contribute towards weight gain. 

Over the years, the keto diet has gained popularity over social media amongst women looking to lose weight and regain control of their health. But does this high-fat, low-carbohydrate approach work to help lose the menopausal tummy? This is what you’ll explore in this blog.

What is the keto diet? 

The keto diet was originally developed as a medical treatment for children with epilepsy. This was to mimic the effects of fasting, which had been shown to reduce seizures (1). 

The keto diet was never intended as a weight loss tool. Its potential for fat loss has since drawn increased attention amongst people seeking quick results. This meant the diet gained popularity beyond the medical lens and people began using it to promote rapid fat loss.

The keto diet is based around the concept of ketosis. Ketosis happens when the body uses fats (either from the diet or body) to create molecules called ketones, which the body can use for energy.

The body’s preferred energy source is carbohydrates. However, by eating a low carbohydrate diet, your body’s stores of glucose (a type of carbohydrate) are depleted. This means the body doesn’t have enough carbohydrates to burn for energy. As a result, the body switches into ketosis “mode” and starts using fat to produce ketone molecules for energy. (2)

The keto diet typically looking like:

• Lots of high-fat foods: Avocado, nuts, seeds, olive oil

• Moderate amounts of protein: Poultry, fish, eggs

• Low in carbohydrates: limit carbs to 20-50 grams per day, avoiding foods like bread, pasta, rice, potatoes and sugary foods (2)

Pros and Cons of the keto diet 

The keto diet often appeals to women during menopause, due to rapid weight loss, which can feel encouraging, especially as weight loss becomes harder during the menopause transition. Cutting down on carbohydrates causes glycogen to break down. Glycogen is bound to water in the body, so as glycogen levels fall, the associated water is also lost. This results in rapid initial weight loss (6).

However, the keto diet is highly restrictive, making it hard to stick to for the long term, resulting in many people dropping out from following it. Additionally, many people taking part in the keto diet experience the ‘keto flu’. These symptoms include fatigue, headaches and irritability which can make it hard to adhere to the keto diet. Once people have stopped the keto diet, weight regain is common (4).

Due to the low carbohydrate nature of the keto diet, many people cut out fruits and vegetables from their diet. This can lead to an increased risk of vitamin and mineral deficiencies. This poses potential health risks as these nutrients are important for health at menopause, including heart, bone and digestive health (5). 

Does the keto diet work for menopausal fat loss?

Even though the keto diet has been shown to lead to fat loss, is it effective for menopausal fat loss?

During the menopause, there is often unwanted fat distributed around the tummy, despite no changes in diet. This can lead to many women turning to the keto diet in hopes of fat loss. This is because the body switches into ketosis “mode” and starts breaking down fat stores for energy.

Although the keto diet has been a promoted way for weight loss, there is still little research that has examined the effects it has specifically in women going through menopause, and many studies often combine the keto diet with exercise or supplements showing the diet lacks essential nutrients needed. As a result, it still remains unclear on how the keto diet offers unique benefits for women during menopause and whether it can be maintained long term. 

Should you be following the keto diet for fat loss at menopause?

While the keto diet is effective at offering rapid results in the short-term, it isn’t effective for long-term fat loss. Many people struggle to adhere to it long term, and find weight comes back once they return to their normal eating patterns. 

There’s also a higher risk of nutrient deficiencies due to significantly reducing or cutting out foods like fruits and vegetables. For this reason a less restrictive approach, with lean protein, wholegrains, fruits, vegetables and healthy fats, is a healthier option for long term weight loss and health during menopause. 

However, if you want to consider trying the keto diet, it is important to do so under the guidance of a qualified professional such as a Registered Nutritionist (ANutr/RNutr) (like here at Lutrition) or Registered Dietitian. This will help ensure that your diet remains nutritionally balanced so that you aren’t missing out on essential vitamins, minerals and fibre that are important at this stage of life 

Tips for fat loss during menopause 

The key to long-term fat loss is adapting your lifestyle habits in a way you can sustain and keep up daily. For example:

Balanced diet

Balancing meals with wholegrains, lean proteins, fruits and vegetables, and healthy fats can help you to eat smaller portions that fill you up for a longer amount of time. This can help stabilise blood sugar levels, reduce cravings and reduce the amount of snacking throughout the day. 

Regular exercise

Aim to increase physical activity and decrease sedentary time. The NHS guidelines recommend around 150 minutes of moderate intensity activity per week, such as brisk walking. Movement is important for managing weight and can also boost mood. It's important to participate in a range of movements like cardio, strength training and restorative exercise. 

Stress management

Stress can increase cortisol levels (the stress hormone), which can increase belly fat and cravings for high-calorie foods (comfort foods). Habits like meditation, yoga, journaling and breathwork can help to ease stress. It’s important to take care of your mental wellbeing.

Conclusion 

Even though the keto diet can be tempting to follow during menopause, especially when weight loss feels more difficult, there isn't effective long term evidence to suggest that the keto diet is effective for fat loss. In addition, the restrictive diet makes it harder to maintain and increases the risk of missing out on key nutrients needed to help support health during this stage of life. 

This blog was written by Mia Watkins, a third year Nutrition student at Oxford Brookes University with a strong interest in individual health, particularly how the diet can support long term wellbeing. Find Mia on Instagram @nourishwithmex

Lutrition is founded by Registered Nutritionist Lucy Jones, who provides 1-1 support for those going through perimenopause and menopause who want to lose their stubborn unwanted fat for good, so they can fit comfortably and confidently into their clothes. Consultations are available virtually and in person across Brackley, Towcester, Northampton, Milton Keynes, Bicester and Banbury.

References

1. Kossoff, E. (2017). Ketogenic Diet. [online] Epilepsy Foundation. Available at: https://www.epilepsy.com/treatment/dietary-therapies/ketogenic-diet.

2. BBC Food (2019). Is a keto diet the best way to lose weight? [online] BBC Food. Available at: https://www.bbc.co.uk/food/articles/keto_diet_weight_loss.

3. Perfect Keto (2024). The Pros and Cons of the Ketogenic Diet - Perfect Keto. [online] Available at: https://perfectketo.com/pros-and-cons-of-keto-diet/.

4. Streit, L. (2020). 7 Keto Risks to Keep in Mind. [online] Healthline. Available at: https://www.healthline.com/nutrition/dangers-of-keto-diet#5-May-cause-dangerously-low-blood-sugar. 

5. Simply Menopause (2025). Keto and Menopause- Does it help . [online] Simplymenopause.net. Available at: https://simplymenopause.net/keto/ 

6. Landau, M.D. (2022). Facts About Keto and Menopause. [online] EverydayHealth.com. Available at: https://www.everydayhealth.com/menopause/the-keto-diet-and-menopause-what-you-need-to-know