7 Day Keto and Fasting for Menopause
Introduction: Why Keto for Menopause?
Menopause can be a challenging time for many women, with symptoms like hot flashes, mood swings, and weight gain due to hormonal shifts. One way to help manage these symptoms is by following a ketogenic (keto) diet. The keto diet, a high-fat, moderate-protein, low-carbohydrate approach, has been shown to have several benefits for women going through menopause:
Weight Management: As estrogen levels decline, many women find it easier to gain weight, especially around the midsection. The keto diet helps regulate insulin levels and promotes fat burning, making it easier to shed unwanted pounds.
Blood Sugar Regulation: Keto helps stabilise blood sugar and insulin levels, reducing cravings and balancing energy, which is often disrupted during menopause.
Improved Mood: The keto diet can help improve mood swings and reduce irritability by stabilising blood sugar levels.
Reduced Hot Flashes: Many women report fewer and less intense hot flashes when they adopt a low-carb, high-fat diet.
Brain Health: Ketones, produced during the ketogenic state, provide an alternative energy source for the brain, which may help improve cognitive function and reduce brain fog.
This seven-day meal plan includes three meals a day and integrates intermittent fasting to help balance hormones and promote fat loss. You can adjust portion sizes based on your individual needs.
Day 1.
Fasting Window: 16-hour fast.
Meal 1 (12:00 PM)
Avocado & Bacon Egg Salad
2 boiled eggs
1/2 avocado
3 strips of crispy bacon
1 tbsp olive oil and 1 tsp mustard (for dressing)
Spinach leaves
Salt and pepper to taste
Meal 2 (4 PM)
Salmon & Cream Cheese Cucumber Rolls4 oz smoked salmon
2 oz cream cheese
1 medium cucumber (thinly sliced)
Fresh dill
Lemon juice
Meal 3 (7 PM)
Courgette Noodles with Ground Beef & Pesto
1 medium courgette(spiralised)
4 oz ground beef
2 tbsp pesto (made with basil, olive oil, garlic, pine nuts)
Parmesan cheese (optional)
Day 2.
Fasting Window: 16-hour fast
Meal 1 (12:00 PM)
Keto Avocado Toast on Cloud Bread
2 slices cloud bread
1/2 mashed avocado
1 poached egg
Sprinkle of chilli flakes and salt
Meal 2 (4 PM)
Chicken Caesar Salad
4 oz grilled chicken
Romaine lettuce
Parmesan cheese
2 tbsp Caesar dressing (homemade or sugar-free store-bought)
1/4 cup crumbled bacon
Meal 3 (7 PM)
Beef Stir-fry with Cauliflower Rice
4 oz beef strips
1 cup cauliflower rice
Stir-fry veggies: bell peppers, mushrooms, and onions
Soy sauce or tamari (low-sodium)
Day 3 (Intermittent Fasting Day)
Fasting Window: 20-hour fast.
Meal 1 (2 PM)
Keto Smoothie
1/2 cup unsweetened almond milk
1/4 avocado
1 tbsp chia seeds
1 scoop vanilla protein powder
1/4 cup spinach
Ice cubes (optional)
Meal 2 (5:30 PM)
Grilled Seabass with Asparagus and Garlic Butter
5 oz grilled seabass
1 cup asparagus
2 tbsp butter
Minced garlic and lemon zest
Meal 3 (8 PM)
Cheesy Broccoli Chicken Casserole
4 oz cooked chicken
1 cup broccoli
2 oz shredded cheese (cheddar or mozzarella)
2 tbsp heavy cream
Day 4
Fasting Window: 16-hour fast
Meal 1 (12:00 PM):
Keto Chia Pudding
3 tbsp chia seeds
1 cup unsweetened almond milk
1 tsp vanilla extract
2-3 drops of stevia (optional)
Meal 2 (4 PM)
Aubergine Parmesan with Ground Turkey
1 medium aubergine (sliced and baked)
4 oz ground turkey
Marinara sauce (sugar-free)
1/4 cup mozzarella cheese
Meal 3 (7 PM)
Crispy Pork Belly with Brussels sprouts
4 oz pork belly (crispy)
1 cup roasted Brussels sprouts
1 tbsp olive oil
Day 5
Fasting Window: 16-hour fast
Meal 1 (12:00 PM)
Keto Omelette with Spinach and Feta
2 eggs
1/2 cup spinach
1 oz feta cheese
1 tbsp butter
Meal 2 (4 PM)
Keto Tacos in Lettuce Wraps4 oz ground beef
Taco seasoning (sugar-free)
Lettuce leaves for wraps
1/4 cup shredded cheese
Sour cream and salsa (optional)
Meal 3 (7 PM)
Baked Chicken Thighs with Mashed Cauliflower4 oz bone-in, skin-on chicken thighs
1 cup mashed cauliflower
1 tbsp butter and garlic
Day 6 (Intermittent Fasting Day)
Fasting Window: 20-hour fast.
Meal 1 (2 PM)
Keto Egg Salad Lettuce Wraps
2 boiled eggs
2 tbsp mayo (sugar-free)
1 tbsp mustard
1/4 avocado
Romaine lettuce leaves
Meal 2 (5:30 PM)
Seared Salmon with Avocado Salsa5 oz seared salmon
1/4 cup diced avocado
2 tbsp diced tomato
Lime juice, cilantro
Meal 3 (8 PM)
Keto Meatballs in Marinara Sauce
4 oz meatballs (beef, turkey, or chicken)
Sugar-free marinara sauce
1/4 cup mozzarella cheese melted on top
Day 7
Fasting Window: 16-hour fast.
Meal 1 (12:00 PM)
Keto Pancakes with Butter and Sugar-Free Syrup
2 keto-friendly pancakes (made with almond flour)
1 tbsp butter
Sugar-free maple syrup
Meal 2 (4 PM)
Tuna Salad Stuffed Avocado
1 avocado
1 can tuna in olive oil
2 tbsp mayo (sugar-free)
1 tbsp pickle relish
Meal 3 (7 PM)
Grilled Steak with Cauliflower Mash and Greens
4 oz grilled steak
1 cup mashed cauliflower
1 cup mixed greens with olive oil and lemon dressing
Tips for Success:
- Stay Hydrated: Drink plenty of water, herbal teas, or electrolyte-rich drinks (without sugar) during your fasting windows.
- Incorporate Healthy Fats: Focus on healthy fats from avocados, olive oil, coconut oil, and fatty fish like salmon.
- Be Consistent: Consistency with both the keto diet and intermittent fasting will help you achieve the best results.
This 7-day plan is designed to support your body during menopause, keeping energy levels stable while promoting fat-burning and muscle maintenance. Adapt the meals as needed based on your taste and nutritional needs.Lorem ipsum dolor sit amet, consectetur adipisicing elit. Autem dolore, alias, numquam enim ab voluptate id quam harum ducimus cupiditate similique quisquam et deserunt, recusandae.