The ketogenic (keto) diet has gained attention for its weight loss benefits, but recent research from Ohio State University suggests it could also be beneficial for women struggling with menstrual irregularities. Published in PLOS ONE, the study shows how the keto diet may improve reproductive health by helping regulate menstrual cycles, even bringing them back for women who haven't menstruated in nearly a year.

The keto diet is a low-carbohydrate, high-fat regimen that shifts the body’s primary energy source from glucose (found in carbs) to fat. In the absence of carbs, the liver begins to break down fats into ketones, a process called nutritional ketosis. This state encourages the body to burn fat for energy, which has been widely recognized as an effective method for weight management. However, this study reveals additional benefits related to hormonal health and menstrual regulation.

In the study, researchers examined 19 healthy, overweight women, with an average age of 34, and divided them into three groups. One group followed a strict keto diet, another combined the keto diet with ketone supplements, and a third control group adhered to a low-fat diet. Remarkably, 11 out of 13 women who entered nutritional ketosis showed significant improvements in their menstrual cycles, experiencing more regular and sometimes more intense cycles. One participant, who had been amenorrheic (absent menstrual periods) for months, saw her cycle return within five days of beginning the keto diet.

This improvement was not simply a result of weight loss but appeared linked to the metabolic shift associated with ketosis. The researchers believe this connection between ketone production and hormonal regulation could have promising implications for treating various reproductive health conditions, including polycystic ovary syndrome (PCOS), perimenopause, and even postpartum depression.

For those interested in incorporating the keto diet to help regulate menstrual cycles, here are some keto-friendly dishes rich in fats and proteins, ideal for supporting hormonal health:

- Avocado and Salmon Salad

Packed with omega-3 fatty acids and healthy fats, this dish combines nutrient-dense ingredients like avocado, wild-caught salmon, and leafy greens. Omega-3s are known to support hormone production and reduce inflammation, which may help with cycle regulation.

- Egg and Vegetable Stir-Fry with Coconut Oil

Eggs are an excellent source of protein and healthy fats, essential for balanced hormones. Coconut oil provides medium-chain triglycerides (MCTs), which can support energy levels and metabolic function.

- Cauliflower and Cheese Bake

This low-carb, high-fat dish uses cauliflower as a carb-free substitute for traditional pasta. Full-fat cheese provides calcium and healthy fats that can support bone health, particularly beneficial for women in perimenopause.

- Beef and Spinach Bowl

Beef is rich in iron and B vitamins, both of which are essential for women’s reproductive health, especially for those with heavy menstrual cycles. Paired with spinach, which is also rich in iron, this dish can help prevent anaemia and support energy.

- Greek Yogurt with Chia Seeds and Nuts

A simple and satisfying meal, Greek yogurt provides probiotics that support gut health, which is linked to hormone balance. Adding chia seeds and nuts brings fibre and healthy fats to maintain stable energy levels.

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