Can a 12-week keto diet help reverse your PCOS? (2024)

New Delhi,UPDATED: Sep 1, 2024 09:00 IST

It won’t be an exaggeration to say that when a woman suffers from polycystic ovarian syndrome (PCOS), her life changes. The difficulty in losing weight, facial hair, unwanted acne, and of course the irregular periods—PCOS comes bearing tons of symptoms, and each one is worse than the other.

According to a PIB press release, around 22 per cent of women in India suffer from PCOS. Worldwide, this number is around 6 to 10 per cent. To put things into perspective, one in five Indian women suffer from PCOS.

What is PCOS?

Polycystic Ovary Syndrome (PCOS) is a common hormonal disorder that affects people with ovaries, typically during their reproductive years.

• It is characterised by a range of symptoms including irregular menstrual cycles, excessive hair growth, acne, and fertility problems.
• During this condition, the ovaries develop multiple small follicles (often referred to as cysts) that disrupt regular ovulation.
• This hormonal imbalance often involves elevated levels of androgens (male hormones), which contribute to many of the physical symptoms associated with PCOS.
• PCOS causes insulin resistance, which can increase the risk of developing Type 2 diabetes and makes it difficult to lose weight.
• Women with PCOS are also at a higher risk of obesity, cardiovascular issues, and sleep disorders.

Now, if you’re wondering that with so many symptoms and effects caused by a disease affecting women, there must have been extensive studies to find a cure. But that is not the case.

In fact, for the management of PCOS, the studies are even fewer, with most experts suggesting 'lifestyle changes', such as diet and exercise, as a solution for PCOS.

12 weeks of keto for PCOS

With this limited number of scientific solutions for PCOS, women have taken a different route to manage their condition.

From hormone-regulating medicines to hacks, juices, recipes, and whatnot, they are trying various methods to cure or manage PCOS. These hacks are circulating on social media and have made quite a buzz.

One such so-called remedy that has been making rounds on the internet is the idea that PCOS can be managed with a diet called keto (yes, the Bollywood favourite) if done specifically for 12 weeks.

But what do experts think about it? Before that, let us tell you exactly what the keto diet is.

What is the keto diet?

The keto diet, or ketogenic diet, is one of the most famous and well-researched diets.

From Alia Bhatt to Karan Johar, celebrities have spoken about being on a keto diet to lose weight or stay fit.

In simple terms, the keto diet is where we consume fewer carbohydrates and replace the required calorie intake with fats, Dr Ash Sujit G, a consultant gynaecologist and obstetrician at PD Hinduja Hospital and Medical Research Centre at Khar, Mumbai, tells India Today.

The diet is characterised by low daily carbohydrate intake—below 50 gm (the daily recommended dietary allowance for carbohydrates is 130 gm/day)—with varying amounts of allowable fat and protein calculated based on ideal body weight, Dr Nazia Dalwai, a gynaecologist and obstetrician from Mumbai, explains.

Dr Deepika Aggarwal, the director of obstetrics and gynaecology at CK Birla Hospital, Gurugram, agrees. She further explains that when people opt for this diet, the main goal is to switch the body’s metabolism from depending on glucose, usually from carbohydrates, to depending on ketone bodies derived from fat as the main energy source.

“It is a very high-fat diet, with usually about 70-75% fats, 20-25% proteins, and just about 5-10% carbohydrates. Thus, such extreme reduction of carbs makes the human organism enter a stage called ‘ketosis’, meaning that it will start to burn body fat for fuel,” Dr Aggarwal adds.

Can keto fix your PCOS?

India Today spoke to various experts, and they all suggested that there might be a chance that Keto could help with managing PCOS, but the route is not that simple. Moreover, the cure can be temporary and just initial.

Dr Nishi Singh, the Head of Fertility at Prime IVF, Gurugram, says that a 12-week keto diet might offer some initial relief from PCOS symptoms.

"The keto diet, which focuses on high healthy fats and low carbohydrates, has shown promising effects in women with PCOS. It can help regulate insulin levels, reduce inflammation, and improve hormone balance. Within 12 weeks, you might experience some initial improvements in symptoms like reduced cravings, better energy levels, and potentially more stable blood sugar levels," she says.

However, she adds that significant and lasting improvements usually take longer to achieve, and there is a good chance that you might regain the weight once you stop the diet.

Dr Latha Sashi, the chief nutritionist and head of the dept of clinical nutrition and dietetics, at Fernandez Hospital in Telangana, agrees and adds that a brief 12-week keto trial might provide initial insights but should be followed up with a calorie-restricted, balanced diet and an appropriate exercise regimen for long-term effectiveness.

"While the keto diet, particularly a very low-calorie version, may offer some benefits for managing PCOS, it is not a universal solution," Dr Sashi says.

Dr Aggarwal says that it’s essential to consult with a healthcare provider or dietitian before starting a keto diet, especially for managing PCOS.

The diet can have short-term side effects like

• dehydration
• transient hypoglycaemia (low blood sugar)
• lethargy (feeling drowsy)
• halitosis (bad breath)

and

• gastrointestinal issues.

She further says that long-term effects may include hypoproteinemia, hypocalcemia, lipid profile alterations, urolithiasis, gallstones, and hair loss.

What to eat during a keto diet?

• On a ketogenic (keto) diet, the focus is on reducing carbohydrate intake and increasing the consumption of healthy fats.
• Ideal foods include avocados, olive oil, coconut oil, nuts, seeds, and fatty fish like salmon.
• You can also consume meat, poultry, and low-carb vegetables such as leafy greens, broccoli, and cauliflower.
• Dairy products like cheese and heavy cream can be included in moderation, along with berries like strawberries and blueberries, which are lower in carbs than other fruits.

• Avoid high-carb foods such as grains, bread, pasta, and sugary snacks.
• Fruits like bananas, apples, and grapes, which are high in natural sugars, should also be avoided during this diet.
• A big no-no to processed foods, particularly those containing trans fats and added sugars and starchy vegetables like potatoes and corn.
• Alcohol, especially beer and sugary co*cktails, can also disrupt ketosis and should be limited or avoided altogether.

Bottomline

Experts suggest that despite the known positive effects of a ketogenic diet, some women can be pleased with the initial results, which include increased insulin sensitivity and minor weight loss even for PCOS. However, realistic and more noticeable benefits will take more time and just a keto diet is not enough.