Many individuals wonder, “Is the keto diet safe?” and “Can it actually enhance my chances of conceiving?” Let’s delve into this topic.
The ketogenic diet, often referred to as the “keto” diet, is distinct from other low-carb, high-protein diets like Atkins or Paleo. It’s a strict, high-fat, medically-supervised diet that has been used for many years to help manage epilepsy in children. The keto diet typically consists of 70-80% of calories from fat, 15-25% from protein, and a mere 5-10% from carbohydrates, making it both controversial and potentially risky.
Research indicates that the keto diet may improve insulin sensitivity, lower triglycerides, enhance HDL cholesterol levels, reduce appetite, and lead to rapid weight loss. However, its extreme restrictions can make it unsustainable over time. Following this diet often means significantly cutting out nutrient-rich food groups such as fruits, whole grains, and beans, which can result in nutrient deficiencies, including potassium, magnesium, and various vitamins.
Another concern is the low fiber intake, which can negatively affect gut health and lead to digestive issues. The high intake of saturated fats in the keto diet, often exceeding the U.S. Dietary Guidelines’ recommendation of 10% of total daily calories, has also been associated with increased LDL cholesterol levels—a risk factor for heart disease. Additionally, those on the keto diet may face a higher risk of kidney stones.
The rapid weight loss associated with keto often leads to a decrease in both fat and lean muscle mass. A reduction in muscle mass can lower metabolic rates, making it easier to regain weight after stopping the diet, particularly if there isn’t a focus on strength training. Importantly, there’s not enough evidence to suggest the keto diet is safe during pregnancy.
Typically, the body’s main energy source is glucose, derived from carbohydrates found in fruits, vegetables, grains, and beans. When carbohydrate intake is extremely low, as in the keto diet, the body enters a state called ketosis, where it starts using fat for energy instead. This process is crucial to monitor closely since even a small “cheat” can disrupt ketosis, leading to potential binge eating or feelings of failure.
Instead of the keto diet, women trying to conceive should focus on a fertility-friendly diet that is nutritious, balanced, and rich in anti-inflammatory foods. Such a diet includes a variety of whole foods, including healthy fats, proteins, fruits, starchy vegetables, legumes, and whole grains. These foods provide essential nutrients that support fertility, such as B vitamins found in whole grains and legumes that are vital for egg development and ovulation.
For those who might struggle with grains, it’s perfectly fine to create a fertility-friendly diet using fruits, legumes, and starchy vegetables instead. While it’s easy to be swayed by trendy diets and social media influencers, remember that there’s no one-size-fits-all approach when it comes to nutrition.
If you’re interested in learning more about the relationship between weight and fertility, check out our on-demand webinar. It covers how both being underweight and overweight can impact your chances of conceiving and offers tips for maintaining a healthy body mass index (BMI).
For additional tips on navigating maternity wear, don’t miss our article on the 18 best maternity jeans, shared by a mom who has tried dozens. And if you’re looking into home insemination options, consider checking out the BabyMaker at Home Insemination Kit for more resources. For a thorough understanding of intrauterine insemination, the NHS offers an excellent resource.
In summary, while the keto diet may have some benefits for weight loss and insulin sensitivity, its extreme restrictions and potential health risks make it an unsuitable choice for those looking to enhance their fertility. A balanced, nutrient-rich diet is a much better approach for women preparing for motherhood.