With the global Covid-19 pandemic sweeping across the planet, we take a look at its effect on pro racing and on your own cycling plans.

The situation is developing very rapidly and cancellations and restrictions are being announced daily, so its well worth keeping an eye on the current advice and news for changes.

The WorldTour cycling calendar has already been severely affected by the Covid-19 outbreak.

The UAE Tour was cancelled mid-race in late February, with a number of cyclists held in quarantine in Abu Dhabi until very recently.

The 2020 edition of Paris-Nice was cut short and closed off to competitors due to the ongoing public health crisis. ALAIN JOCARD/AFP via Getty Images

Following this, a number of teams did not take part in Paris-Nice in early March, which finished early on its penultimate scheduled stage. No spectators were allowed at Paris-Nice stage finishes either.

Thats without counting cancelled early season one-day races such as Strade Bianche.

That pattern will undoubtedly continue, with most of the classics, including Milan-San Remo, the Tour of Flanders and Paris-Roubaix postponed or cancelled.

Early-season stage races including Tirreno-Adriatico have also been cancelled, while the Tour de Yorkshire at the end of April and the Giro dItalia in May have been postponed.

The Olympics look to be increasingly in doubt, though a decision is to be made, while the UCI has suggested that spring Monuments and a truncated Giro might take place in the autumn.

If the entire WorldTour season ends up being cancelled, pros nearing the end of their careers may decide to retire, rather than kicking their heels for a year. The outbreak may also trigger a change of the guard in pro teams.

Christian Prudhomme is confident the 2020 edition of the Tour de France will still go ahead. HENNING BAGGER/Ritzau Scanpix/AFP via Getty Images

As reported by French internet radio station RMC Sport, Christian Prudhomme, boss of ASO, which runs both Paris-Roubaix and the Tour, was still optimistic that the latter would start as planned in late June/early July, pointing out that its still more than 100 days away.

However, the Euro 2020 football tournament, which covers an overlapping period, has been moved to 2021.

Most experts expect countermeasures against the Covid-19 epidemic to stretch out over many weeks, and on 19 March cycling was banned completely in France.

Its far from certain that the French government will have eased restrictions such as this or on mass gatherings by that time, throwing the Tour into further doubt.

Following the latest advice from the UK government, British Cycling has said all activities that it sanctions will be cancelled. That includes competitive events at all levels, sportives registered with it, recreational rides and its programme of courses.

Announcing the suspension, British Cycling chief executive Julie Harrington said: We fully understand and appreciate the financial, social and community impact that this suspension could have, and we are working now to ensure that cycling is in the best possible health once the suspension can be lifted.

On Tuesday 17 March, Cycling Time Trials the body that regulates all time trial racing in the UK stopped all events too.

Sportives and other mass participation cycling events are likely to be affected too.

The Tour of Flanders sportive has been postponed. Rapha has already announced that all its rides and events have been cancelled around the world, and its clubhouses in Europe, the US and Australia are closed too.

At the moment, headline sportives later in the year, such as lEtape du Tour and the Maratona dles Dolomites, both in July, are still slated to take place, though.

Most UK-based sportive organisers have cancelled their early-season events, following the latest UK government advice that people should avoid gatherings and crowded places.

As reported above, British Cycling-registered events will be cancelled. Most say that they will offer a refund if an event has been cancelled.

Italy, Spain and France have banned all recreational cycling outdoors, although in Italy you can still cycle for transportation.

In France, the advice had been that you could take brief exercise, including cycling, close to home within 2km provided you keep your distance from others. Unfortunately, cycling was banned completely on 19 March.

The Spanish police are enforcing their ban, stopping even commuters, while pros training in Italy have reportedly been subject to abuse.

Meanwhile, the German and Belgian governments are encouraging people to use their bikes if they have to get to work.

Early spring until the Tour de France is peak time for bike and equipment manufacturers to gear up for their new product launches.

Italian bike makers, such as Pinarello, have been particularly hard-hit by the crisis. Colin Levitch / Immediate Media

Many bike companies are based in northern Italy and other areas of Europe already hard-hit by coronavirus, and some have now had to halt final assembly and distribution.

A number of launch events BikeRadar was planning to attend have already been cancelled.

With the significant lead time for new tech, it may not mean that cycling products slated for launch this year wont appear, but any launch may be delayed and is likely to be a lower-key affair than normal.

Theres likely to be a knock-on effect longer-term too, with disruption to bike companies research and development, and supply and delivery chains. However, with cycling manufacture concentrated in Taiwan, which has been relatively unscathed by the outbreak, product availability may not be too impacted in the longer term.

Commuting by bike has not been banned, and is even being encouraged, in some countries, but its best to check local advice first. Andi Weiland / EyeEm / Getty

The UK government is encouraging those who can do so, to work from home during the pandemic to increase social distancing and reduce the opportunities for the disease to spread.

But if its essential that you need to get into work, cycling is an ideal way to avoid the close quarters, touching of surfaces and mixing with other people inevitable in mass transit systems.

This is especially the case following Transport for Londons announcement on 19 March that up to 40 London Underground stations would be closed, and services reduced, until further notice.

Bike shops have experienced an unexpected boom. Oliver Woodman / Immediate Media

Dr Ashok Sinha, Chief Executive of the London Cycling Campaign said: As the coronavirus outbreak in London is unfolding so quickly its important to stay up to date with the latest advice, but it is likely that cycling will play its part in helping Londons journey through this crisis.

With that in mind, the organisation has launched a chatbot and advice line that can be accessed via Facebook Messenger for those considering cycling during the Covid-19 pandemic.

Many have taken to their bikes, with Halfords reporting a 30 per cent increase in its sales of folding bikes.

The New York Times reports a surge in cycling in its home city too, with a 67 per cent increase in the use of New Yorks bike-sharing scheme and 50 per cent more cyclists crossing bridges into Manhattan. Its a pattern repeated in other US cities such as Chicago and Seattle, and globally.

UK bicycle industry body the Bicycle Association has urged the UK government not to order the closure of bike shops or restrict cycling, as its a way for commuters to avoid public transport and for companies to deliver goods, while maintaining social distancing.

As of today (20th March), recreational cycling is still an option. British Cycling, despite its own measures, has asked the government to add cycling to its recommended activities during the outbreak.

Exercise is important for physical, mental, and emotional health, that truth does not change despite the current Covid-19 pandemic, says Professor of Applied Sport and Exercise Science, Greg Whyte. Cycling is safe as long as the same precautions for reducing the risk of infection are adhered to.

In addition, thorough cleaning of equipment with anti-bacterial/anti-viral products before and after every session will reduce the risk of infection.

Speaking to the BBC on Wednesday 18 March, Professor Chris Whitty, Chief Medical Officer for England said: Taking exercise is always a good thing to do. The thing that were trying to avoid is people meeting up unnecessarily or having unnecessary social contacts.

He continued: The key thing is that its in the open air and people are keeping their distance.

A mid-ride coffee stop may be traditional, but make it a takeaway and avoid riding in big groups. Oli Woodman/Immediate Media

So a small group ride might still be a way to keep cycling, but larger groups are not such a good idea. If someone in your group were to get sick, youd need to self-isolate along with them. Cycling UK has advised against any group rides or club runs.

Social distancing is one of the key recommendations for reducing the risk of infection, says Whyte. To that end, cycling alone would be the obvious recommendation. However, as long as you adhere to the recommendations of 2 metre distancing, there is no reason why you shouldnt cycle with a training partner.

Group cycling (particularly in big groups) is likely to make following recommendations more difficult and should be avoided at this time.

With pubs, clubs and theatres and coffee shops now closed except for takeaway orders a mid-ride coffee stop shouldnt be a part of your ride. You also certainly shouldnt be showing up to any cafe, takeaway or otherwise, in a group.

Many cyclists may turn to riding indoors during the crisis. Dave Caudery/Immediate Media

If youre feeling healthy and want to keep active, taking to the indoor trainer is a good option. Its something that some continental pros are now doing to keep up their fitness levels, while cycling outdoors is banned.

Turning to Zwift will be the obvious option for many to keep indoor riding interesting.

The Bkool platform, a Zwift competitor based in Spain where all outdoor cycling is banned, has just announced the Stay Home Cup, an indoor competition running until 17 April which lets you ride six stages from events in the pro calendar, so you can still get your competitive fix.

Road Grand Tours has also announced that its platform will be offered free during the crisis.

Overtraining can make you more susceptible to illness. Andy Ward

Pros tend to be prone to getting sick, with the hard effort involved in competition and rigorous training regimes being blamed for putting a strain on their immune systems.

Its something that we all need to be careful of if were planning an extra-strenuous event or training regime.

The first recognised coronavirus case in Italy was a 38-year-old marathon runner, who was in intensive care for 18 days after his diagnosis. Italian doctors suggested that a contributing factor might have been immunosuppression as a consequence of the exertion involved in long-distance running, although scientific evidence for this effect is inconclusive.

If you do continue to train, Whyte recommends paying particular attention to your nutrition.

Nutrition to optimise immune function is important at this time of increased infection risk, he says. There are a number of ways to support a healthy immune system and reduce the risk of infection.

Maintaining hydration is important as mucus (mouth, nose, respiratory tract) is the bodies first defence against foreign invaders. Dehydration leads to a reduced mucus production which can increase susceptibility to infection.

Eating a healthy, balanced diet rich in colour (eat the rainbow; fruit and veg) will support a healthy immune system. Take care with calorie restriction/weight reduction at this time.

We all love to be out on our bikes, but a few weeks without a ride or just riding indoors on the turbo is a sacrifice worth making to help get the Covid-19 epidemic under control.

Finally, ride safely; the last thing hospitals need now is an injured cyclist to treat and you may not be a priority for overstretched staff.

Do you have any further questions about cycling and coronavirus? Leave your thoughts in the comments and well do our best to answer them.

The rest is here:
Covid-19 and cycling | Can I still cycle? Where can I ride? All your questions answered. - BikeRadar.com

Its estimated that nearly half of American adults attempt to lose weight each year (1).

One of the best ways to lose weight is by changing your diet.

Yet, the sheer number of available diet plans may make it difficult to get started, as youre unsure which one is most suitable, sustainable, and effective.

Some diets aim to curb your appetite to reduce your food intake, while others suggest restricting your intake of calories and either carbs or fat.

What's more, many offer health benefits that go beyond weight loss.

Here are the 8 best diet plans to help you shed weight and improve your overall health.

Intermittent fasting is a dietary strategy that cycles between periods of fasting and eating.

Various forms exist, including the 16/8 method, which involves limiting your calorie intake to 8 hours per day, and the 5:2 method, which restricts your daily calorie intake to 500600 calories twice per week.

How it works: Intermittent fasting restricts the time youre allowed to eat, which is a simple way to reduce your calorie intake. This can lead to weight loss unless you compensate by eating too much food during allowed eating periods.

Weight loss: In a review of studies, intermittent fasting was shown to cause 38% weight loss over 324 weeks, which is a significantly greater percentage than other methods (2).

The same review showed that this way of eating may reduce waist circumference by 47%, which is a marker for harmful belly fat (2).

Other studies found that intermittent fasting can increase fat burning while preserving muscle mass, which can improve metabolism (3, 4).

Other benefits: Intermittent fasting has been linked to anti-aging effects, increased insulin sensitivity, improved brain health, reduced inflammation, and many other benefits (5, 6).

Downsides: In general, intermittent fasting is safe for most healthy adults.

That said, those sensitive to drops in their blood sugar levels, such as some people with diabetes, low weight, or an eating disorder, as well as pregnant or breastfeeding women, should talk to a health professional before starting intermittent fasting.

Plant-based diets may help you lose weight. Vegetarianism and veganism are the most popular versions, which restrict animal products for health, ethical, and environmental reasons.

However, more flexible plant-based diets also exist, such as the flexitarian diet, which is a plant-based diet that allows eating animal products in moderation.

How it works: There are many types of vegetarianism, but most involve eliminating all meat, poultry, and fish. Some vegetarians may likewise avoid eggs and dairy.

The vegan diet takes it a step further by restricting all animal products, as well as animal-derived products like dairy, gelatin, honey, whey, casein, and albumin.

There are no clear-cut rules for the flexitarian diet, as its a lifestyle change rather than a diet. It encourages eating mostly fruits, vegetables, legumes, and whole grains but allows for protein and animal products in moderation, making it a popular alternative.

Many of the restricted food groups are high in calories, so limiting them may aid weight loss.

Weight loss: Research shows that plant-based diets are effective for weight loss (7, 8, 9).

A review of 12 studies including 1,151 participants found that people on a plant-based diet lost an average of 4.4 pounds (2 kg) more than those who included animal products (10).

Plus, those following a vegan diet lost an average of 5.5 pounds (2.5 kg) more than people not eating a plant-based diet (10).

Plant-based diets likely aid weight loss because they tend to be rich in fiber, which can help you stay fuller for longer, and low in high-calorie fat (11, 12, 13).

Other benefits: Plant-based diets have been linked to many other benefits, such as a reduced risk of chronic conditions like heart disease, certain cancers, and diabetes. They can also be more environmentally sustainable than meat-based diets (14, 15, 16, 17).

Downsides: Though plant-based diets are healthy, they can restrict important nutrients that are typically found in animal products, such as iron, vitamin B12, vitamin D, calcium, zinc, and omega-3 fatty acids.

A flexitarian approach or proper supplementation can help account for these nutrients.

Low-carb diets are among the most popular diets for weight loss. Examples include the Atkins diet, ketogenic (keto) diet, and low-carb, high-fat (LCHF) diet.

Some varieties reduce carbs more drastically than others. For instance, very-low-carb diets like the keto diet restrict this macronutrient to under 10% of total calories, compared with 30% or less for other types (18).

How it works: Low-carb diets restrict your carb intake in favor of protein and fat.

Theyre typically higher in protein than low-fat diets, which is important, as protein can help curb your appetite, raise your metabolism, and conserve muscle mass (19, 20).

In very-low-carb diets like keto, your body begins using fatty acids rather than carbs for energy by converting them into ketones. This process is called ketosis (21).

Weight loss: Many studies indicate that low-carb diets can aid weight loss and may be more effective than conventional low-fat diets (22, 23, 24, 25).

For example, a review of 53 studies including 68,128 participants found that low-carb diets resulted in significantly more weight loss than low-fat diets (22).

Whats more, low-carb diets appear to be quite effective at burning harmful belly fat (26, 27, 28).

Other benefits: Research suggests that low-carb diets may reduce risk factors for heart disease, including high cholesterol and blood pressure levels. They may also improve blood sugar and insulin levels in people with type 2 diabetes (29, 30).

Downsides: In some cases, a low-carb diet may raise LDL (bad) cholesterol levels. Very-low-carb diets can also be difficult to follow and cause digestive upset in some people (31).

In very rare situations, following a very-low-carb diet may cause a condition known as ketoacidosis, a dangerous metabolic condition that can be fatal if left untreated (32, 33).

The paleo diet advocates eating the same foods that your hunter-gatherer ancestors allegedly ate.

Its based on the theory that modern diseases are linked to the Western diet, as proponents believe that the human body hasnt evolved to process legumes, grains, and dairy.

How it works: The paleo diet advocates eating whole foods, fruits, vegetables, lean meats, nuts, and seeds. It restricts the consumption of processed foods, grains, sugar, and dairy, though some less restrictive versions allow for some dairy products like cheese.

Weight loss: Numerous studies have shown that the paleo diet can aid weight loss and reduce harmful belly fat (34, 35, 36).

For example, in one 3-week study, 14 healthy adults following a paleo diet lost an average of 5.1 pounds (2.3 kg) and reduced their waist circumference a marker for belly fat by an average of 0.6 inches (1.5 cm) (37).

Research also suggests that the paleo diet may be more filling than popular diets like the Mediterranean diet and low-fat diets. This may be due to its high protein content (38, 39).

Other benefits: Following the paleo diet may reduce several heart disease risk factors, such as high blood pressure, cholesterol, and triglyceride levels (40, 41).

Downsides: Though the paleo diet is healthy, it restricts several nutritious food groups, including legumes, whole grains, and dairy.

Like low-carb diets, low-fat diets have been popular for decades.

In general, a low-fat diet involves restricting your fat intake to 30% of your daily calories.

Some very- and ultra-low-fat diets aim to limit fat consumption to under 10% of calories (24).

How it works: Low-fat diets restrict fat intake because fat provides about twice the number of calories per gram, compared with the other two macronutrients protein and carbs.

Ultra-low-fat diets contain fewer than 10% of calories from fat, with approximately 80% of calories coming from carbs and 10% from protein.

Ultra-low-fat diets are mainly plant-based and limit meat and animal products.

Weight loss: As low-fat diets restrict calorie intake, they can aid weight loss (42, 43, 44, 45).

An analysis of 33 studies including over 73,500 participants found that following a low-fat diet led to small but relevant changes in weight and waist circumference (42).

However, while low-fat diets appear to be as effective as low-carb diets for weight loss in controlled situations, low-carb diets seem to be more effective day to day (22, 46, 47).

Ultra-low-fat diets have been shown to be successful, especially among people with obesity. For example, an 8-week study in 56 participants found that eating a diet comprising 714% fat led to an average weight loss of 14.8 pounds (6.7 kg) (48).

Other benefits: Low-fat diets have been linked to a reduced risk of heart disease and stroke. They may also reduce inflammation and improve markers of diabetes (49, 50, 51).

Downsides: Restricting fat too much can lead to health problems in the long term, as fat plays a key role in hormone production, nutrient absorption, and cell health. Moreover, very-low-fat diets have been linked to a higher risk of metabolic syndrome (52).

The Mediterranean diet is based on foods that people in countries like Italy and Greece used to eat.

Though it was designed to lower heart disease risk, numerous studies indicate that it can also aid weight loss (53).

How it works: The Mediterranean diet advocates eating plenty of fruits, vegetables, nuts, seeds, legumes, tubers, whole grains, fish, seafood, and extra virgin olive oil.

Foods such as poultry, eggs, and dairy products are to be eaten in moderation. Meanwhile, red meats are limited.

Additionally, the Mediterranean diet restricts refined grains, trans fats, refined oils, processed meats, added sugar, and other highly processed foods.

Weight loss: Though its not specifically a weight loss diet, many studies show that adopting a Mediterranean-style diet may aid weight loss (53, 54, 55).

For example, an analysis of 19 studies found that people who combined the Mediterranean diet with exercise or calorie restriction lost an average of 8.8 pounds (4 kg) more than those on a control diet (53).

Other benefits: The Mediterranean diet encourages eating plenty of antioxidant-rich foods, which may help combat inflammation and oxidative stress by neutralizing free radicals. It has been linked to reduced risks of heart disease and premature death (55, 56).

Downsides: As the Mediterranean diet is not strictly a weight loss diet, people may not lose weight following it unless they also consume fewer calories.

WW, formerly Weight Watchers, is one of the most popular weight loss programs worldwide.

While it doesnt restrict any food groups, people on a WW plan must eat within their set daily points to reach their ideal weight (57).

How it works: WW is a points-based system that assigns different foods and beverages a value, depending on their calorie, fat, and fiber contents.

To reach your desired weight, you must stay within your daily point allowance.

Weight loss: Many studies show that the WW program can help you lose weight (58, 59, 60, 61).

For example, a review of 45 studies found that people who followed a WW diet lost 2.6% more weight than people who received standard counseling (62).

Whats more, people who follow WW programs have been shown to be more successful at maintaining weight loss after several years, compared with those who follow other diets (63, 64).

Other benefits: WW allows flexibility, making it easy to follow. This enables people with dietary restrictions, such as those with food allergies, to adhere to the plan.

Downsides: While it allows for flexibility, WW can be costly depending on the subscription plan. Also, its flexibility can be a downfall if dieters choose unhealthy foods.

Dietary Approaches to Stop Hypertension, or DASH diet, is an eating plan that is designed to help treat or prevent high blood pressure, which is clinically known as hypertension.

It emphasizes eating plenty of fruits, vegetables, whole grains, and lean meats and is low in salt, red meat, added sugars, and fat.

While the DASH diet is not a weight loss diet, many people report losing weight on it.

How it works: The DASH diet recommends specific servings of different food groups. The number of servings you are allowed to eat depends on your daily calorie intake.

For example, an average person on the DASH diet would eat about 5 servings of vegetables, 5 servings of fruit, 7 servings of healthy carbs like whole grains, 2 servings of low-fat dairy products, and 2 servings or fewer of lean meats per day.

In addition, youre allowed to eat nuts and seeds 23 times per week (65).

Weight loss: Studies show that the DASH diet can help you lose weight (66, 67, 68, 69).

For example, an analysis of 13 studies found that people on the DASH diet lost significantly more weight over 824 weeks than people on a control diet (70).

Other benefits: The DASH diet has been shown to reduce blood pressure levels and several heart disease risk factors. Also, it may help combat recurrent depressive symptoms and lower your risk of breast and colorectal cancer (71, 72, 73, 74, 75, 76).

Downsides: While the DASH diet may aid weight loss, there is mixed evidence on salt intake and blood pressure. In addition, eating too little salt has been linked to increased insulin resistance and an increased risk of death in people with heart failure (77, 78).

Many diets can help you lose weight.

Some of the most well-researched diets and eating plans include intermittent fasting, plant-based diets, low-carb diets, low-fat diets, the paleo diet, the Mediterranean diet, WW (Weight Watchers), and the DASH diet.

While all of the above diets have been shown to be effective for weight loss, the diet you choose should depend on your lifestyle and food preferences. This ensures that you are more likely to stick to it in the long term.

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The 8 Best Diet Plans Sustainability, Weight Loss, and More

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Many people find themselves wanting to go on a diet to lose extra pounds gained over the holidays. Gym membership skyrocket around January or February, and Google searches for the latest diets are on the rise as people seek to shrink their waistlines. Yet, after a few months, most people have quit their diets and or up to the same eating and exercise habits. So, what is it that makes people give up?

Take a look at some of the most common reasons why people call it quits on their diets and what you can do to change your fate.

Lack Of Patience

In todays society, many people expect instant results. Far too many people have unrealistic expectations of the progress they can make in a short time. However, the safe way to lose weight is always slow and steady rather than overnight.

Avoid stepping on the scale only a few days after starting your diet. Instead, weigh yourself once every two weeks and rely on the way that your clothes fit to see if your diet is working.

Being Too Drastic

The way to lose weight is by effectively changing your lifestyle habits. However, its important not to drastically change the way you live to the point that is impossible to keep up with period extreme diets, and elimination diets arent sustainable ways of living. Instead, try to find a diet and lifestyle choice that will work for you long term. Youll be much more likely to see and maintain the results that you want.

Binging

Often, people feel so deprived on their diets that after a few days, they give in to a binge. However, when you put in the effort of following a strict diet for several days, only two erase all your hard work with stuffing yourself, then theres no point in dieting.

Dont use cheating as a reward system once you make progress; its important to continue your restrictions until youve reached your ideal weight. At this point, you can start allowing yourself a little wiggle room.

No Diet Buddies

Studies show that people are much more likely to stick to a diet and exercise program if they have a support system. When you have a friend or family member whos taking on the same commitment as you, you can help support each other during moments of weakness when you feel like giving up. If youre surrounded by people who are eating junk food, and youre eating a salad, it wont be long until you cave. However, when youre around people that are also making the same healthy choices, it becomes much easier to stick to them.

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5 Most Common Reasons People Give Up On Their Diet - Taste Terminal

Menopause is a biological process marked by the cessation of menses and a natural decline in reproductive hormones in women. It can be accompanied by symptoms like hot flashes, sleep problems, and mood changes (1).

Modifying your diet under the guidance of a healthcare professional is a simple strategy that may help balance your hormone levels and alleviate certain symptoms of menopause.

In particular, the ketogenic diet is a high fat, very low carb diet thats often recommended to provide relief from menopause symptoms.

However, it may also be associated with several side effects and not a great fit for everyone.

This article reviews how the ketogenic diet may affect women with menopause.

The ketogenic diet may be associated with several benefits, specifically for menopause.

Menopause can cause several changes in hormone levels.

In addition to altering levels of sex hormones like estrogen and progesterone, menopause can decrease insulin sensitivity, which can impair your bodys ability to use insulin effectively (2).

Insulin is a hormone thats responsible for transporting sugar from your bloodstream to your cells, where it can be used as fuel (3).

Some research suggests that the ketogenic diet may improve insulin sensitivity to promote better blood sugar control (4).

One study found that following a ketogenic diet for 12 weeks improved insulin levels and insulin sensitivity in women with endometrial or ovarian cancer (5, 6, 7).

However, its unclear whether the diet could offer similar health benefits for menopausal women without these types of cancer.

Another review reported that reducing carb consumption may decrease insulin levels and improve hormonal imbalances, which could be especially beneficial for menopause (8).

Not only that, but studies also suggest that insulin resistance may be linked to a higher risk of hot flashes, which are a common side effect of menopause (9, 10).

Weight gain is a symptom of menopause thats often attributed to alterations in hormone levels and a slower metabolism.

In addition to experiencing a decrease in calorie needs during menopause, some women may undergo height loss, which could contribute to an increase in body mass index (BMI) (11).

Although research on the ketogenic diet specifically is limited, some studies have found that decreasing carb intake may help prevent weight gain associated with menopause.

For example, one study in over 88,000 women found that following a low carb diet was linked to a decreased risk of postmenopausal weight gain.

Conversely, following a low fat diet was tied to an increased risk of weight gain among participants (12).

However, its important to note that the low carb diet in this study was not as restrictive as the ketogenic diet in terms of limiting carb intake.

Many women experience increased hunger and cravings during the transition into menopause (13).

Several studies have found that the ketogenic diet may decrease hunger and appetite, which could be especially beneficial during menopause (14).

According to one study in 95 people, following the ketogenic diet for 9 weeks increased levels of glucagon-like peptide 1 (GLP-1), which is a hormone that regulates appetite, in women (15).

Similarly, another small study noted that a low calorie ketogenic diet decreased appetite and levels of ghrelin, the hunger hormone (16).

However, more studies are needed to evaluate how the ketogenic diet may affect cravings and appetite in menopausal women specifically.

Some research suggests that the ketogenic diet may improve insulin sensitivity, prevent weight gain, and decrease appetite and cravings.

While the ketogenic diet may offer several benefits for women going through menopause, there are some side effects to consider.

First, research suggests that the ketogenic diet may increase levels of cortisol, which is a stress hormone (17).

High levels of cortisol can cause side effects like weakness, weight gain, high blood pressure, and bone loss (18).

Increased levels of cortisol can also increase levels of estrogen, a sex hormone that slowly starts to decline during menopause (19, 20).

This can cause a condition called estrogen dominance, meaning that your body has too much estrogen and not enough progesterone (another sex hormone) to help balance it out (21).

Although more research is needed in humans, one study in mice found that administering a high fat diet increased estrogen levels and weight gain, compared with a control group (22).

Excess levels of estrogen can decrease the production of thyroid hormones, which may cause side effects like low energy levels, constipation, and weight gain (23, 24).

This may be one reason why many women have difficulty maintaining weight loss in the long term on the ketogenic diet.

The ketogenic diet can also cause the keto flu, which is a term used to describe the set of symptoms that occur as your body transitions into ketosis, a metabolic state in which your body starts burning fat for fuel instead of sugar.

Furthermore, the keto flu could worsen certain symptoms of menopause, including fatigue, hair loss, sleep problems, and mood changes (25, 26).

Still, keto flu symptoms typically resolve within a few days to a few weeks and can be minimized by staying hydrated and getting plenty of electrolytes (25).

Keep in mind that the ketogenic diet is intended to be a short-term diet plan and should not be followed for extended periods.

Additionally, although the diet may result in temporary weight loss, many people often regain some weight back once they resume a normal diet (27).

Be sure to consult a healthcare professional before making any changes to your diet to prevent any adverse effects on your health and ensure that youre meeting your nutritional needs.

The ketogenic diet may increase levels of cortisol and estrogen, which can alter thyroid function and contribute to weight gain. The keto flu may also temporarily worsen certain symptoms of menopause, including fatigue, hair loss, and mood changes.

The ketogenic diet may offer benefits for women going through menopause, including increased insulin sensitivity, decreased weight gain, and reduced cravings.

However, it can also alter hormone levels, which could affect thyroid function and cause several adverse effects. Whats more, the keto flu may temporarily worsen symptoms of menopause during your bodys transition into ketosis.

Though the ketogenic diet may work for some women going through menopause, keep in mind that its not a one-size-fits-all solution for everyone.

Be sure to speak with your healthcare provider, set realistic expectations, listen to your body, and experiment to find what works for you.

Excerpt from:
Keto and Menopause: What to Know - Healthline