The ketogenic diet has gained traction for its promise to burn fat by shifting the body into a state of ketosis—where it relies on fat rather than carbohydrates for energy. But before you jump on the keto bandwagon, it’s important to understand how this diet can uniquely impact your hormonal balance and overall health, especially if you’re an active woman over 40.
The Keto Diet in a Nutshell
Keto is characterised by a very low carbohydrate intake—often fewer than 50 grams per day—with most calories coming from fat and a moderate amount from protein. This restriction forces the body to produce energy by breaking down stored fat into ketones, rather than using carbohydrates for a quick energy source.
Why Keto May Not Be Ideal for Active Women Over 40
1. Carbohydrates Fuel Your Workouts
For active women, especially those over 40, carbohydrates are crucial. They not only kick-start your fat-burning metabolism but also provide the energy required to power through workouts. Cutting them out can lead to increased muscle fatigue and hinder recovery, making your training less effective.
Hormonal Considerations
Most research on keto has been conducted on metabolically unhealthy men or sedentary populations, yet active women have a distinct metabolic profile. Significantly reducing carbohydrate intake can lead to elevated cortisol levels—the body’s primary stress hormone—which in turn may suppress thyroid activity and contribute to increased fat storage around the belly. While these hormonal shifts are noteworthy, it’s important to consider them in the context of overall health rather than relying solely on isolated markers.
3. Bone Health and Muscle Fatigue
Emerging research indicates that a short-term low-carb, high-fat diet may impair markers of bone remodelling. For menopausal women, who are already at risk for diminished bone density, this could be a red flag. Moreover, the lack of adequate carbs during exercise puts extra stress on your muscles, potentially leading to early fatigue and a less robust training response.
4. Appetite Regulation
Keto can also affect the hormones that manage hunger. When your brain senses a nutrient deficiency—especially in carbohydrates—it may reduce the stimulation of hormones like kisspeptin, which plays a role in regulating both appetite and insulin sensitivity. The result? You might feel hungrier, eat irregularly, and ultimately store more fat.
Tailoring Your Nutrition for Lasting Energy
If you’re an active woman over 40 in Birmingham looking to optimise your health and training performance, the key is balance. Rather than adopting a rigid, one-size-fits-all approach like keto, consider a nutritional strategy that:
Provides Consistent Energy: Fuel your workouts with a mix of carbohydrates, proteins, and healthy fats.
Supports Hormonal Balance: Ensure your body receives enough nutrients to keep your hormones—like thyroid hormones and cortisol—in check.
Promotes Long-Term Health: Focus on maintaining bone health and reducing stress on your muscles, paving the way for sustainable, effective training.
Ready to Reclaim Your Metabolic Health?
Are you experiencing unexplained fatigue, sluggish workouts, or unwanted weight gain despite staying active? It might be time to take a closer look at your metabolic health.
Get in touch for a metabolism test or check out our Accelerator Programme, designed specifically for women over 40 in Birmingham. Let’s work together to develop a personalised nutrition and training plan that fuels your body, supports your hormonal balance, and helps you perform at your best.
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