The ketogenic diet has gained considerable popularity over the last decade as a method for weight loss and managing certain health conditions. But beyond its effects on weight and overall health, questions have emerged about how the keto diet might influence sexual function and libido.
What is the Keto Diet?
The ketogenic diet is a low-carbohydrate, high-fat eating plan designed to shift the body's primary fuel source from glucose (derived from carbohydrates) to ketones (produced from fat). Typically, it involves consuming less than 50 grams of carbohydrates per day, prompting the body to break down fat and protein for energy. This metabolic state, known as ketosis, is the cornerstone of the diet's effectiveness. The Ketogenic Diet was originally designed to manage epilepsy in patients.
How Keto Leads to Weight Loss
When carbohydrate intake is drastically reduced, the body depletes its glycogen stores and begins to burn fat for fuel. This process results in the production of ketones, which become the alternative energy source. This metabolic shift not only promotes fat loss but also leads to a rapid reduction in water weight, contributing to the initial perception of significant weight loss. Research has shown that keto can increase satiety, help preserve lean muscle mass, and decrease a person’s calorie intake.
Potential Benefits of Keto
Originally developed for managing epilepsy, the keto diet has shown promise in addressing metabolic disorders and certain neurological conditions, including specific cancers, amyotrophic lateral sclerosis (ALS), dementia, and traumatic brain injury. However, the Academy of Nutrition and Dietetics supports its use primarily for doctor-managed epilepsy treatment.
The Link Between Keto and Sexual Health
The relationship between the keto diet and sexual health is complex and not yet fully understood. While some studies suggest potential benefits, others highlight potential risks.
Read also: Easy Low-Carb Cheese Crackers
Potential Improvements in Sexual Function
Some research indicates that the keto diet may improve sexual function, particularly in individuals with chronic health conditions like obesity and type 2 diabetes. A 2018 study involving women with obesity found that a low-calorie keto diet over four months led to improved sexual function, alongside weight loss, reduced cravings, and better sleep. Similarly, a 2021 study on individuals with chronic conditions, including obesity and type 2 diabetes, linked the keto diet to lower food cravings, increased exercise, and enhanced sexual function. These improvements may stem from an overall improvement in quality of life and general health markers rather than a direct effect of the diet itself.
The Role of Testosterone
Testosterone, a key hormone in both men and women, plays a significant role in regulating sex drive. Research on how the keto diet affects testosterone levels is mixed. Some studies suggest that it may lower testosterone, while others indicate a potential increase. For instance, a small 2021 clinical trial indicated that the keto diet might lower testosterone levels. Conversely, an older 2014 study found that participants on a keto-style diet experienced higher testosterone levels compared to those on a standard Western diet after 11 weeks.
Keto and Erectile Dysfunction
The keto diet might also help men experiencing premature ejaculation because of obesity or hormonal imbalance. Men with ED are more likely to have negative body image and lower sexual self-esteem. Additionally, the keto diet may positively influence hormonal balance and endocrinological disorders, addressing anxiety, a common cause of premature ejaculation.
Potential Downsides and Side Effects
Despite potential benefits, the keto diet is associated with several side effects, particularly during the initial phase.
The Keto Flu
The "keto flu" is a common experience when starting the diet, as the body adapts to using ketones instead of glucose for energy. Symptoms can include headaches, weakness, irritability, constipation, nausea, and vomiting. These symptoms are often attributed to dehydration and electrolyte imbalances as the body excretes ketones through increased urination.
Read also: Keto Calorie Counting: A Detailed Guide
Long-Term Side Effects
The long-term effects of the keto diet are not well-studied, but potential risks include hypoproteinemia (low protein levels), hepatic stenosis (fatty liver disease), and kidney stones. The high fat content of the diet may also pose risks for cardiovascular health. Because the body can be low on electrolytes and fluid on top of the increased urination, that can lead to a loss of electrolytes such as sodium, magnesium, and potassium. This can make people prone to acute kidney injury. Electrolyte deficiencies are serious and may results in an irregular heartbeat, which can be deadly.
Impact on Libido
Some individuals report a decrease in libido when starting the keto diet. This may be due to the discomfort and stress the body experiences during the initial dietary change, including symptoms of carb withdrawal and the keto flu. However, once the body adapts to the lower-carb lifestyle, libido may return to normal or even improve as a result of weight loss and improved overall health. Low estrogen levels could have an impact on sex drive in many levels. One is that it could lead to vaginal dryness, it could lead to mood swings, and fatigue.
Nutrient Deficiencies
The keto diet's restrictive nature can lead to deficiencies in essential nutrients found in fruits, vegetables, grains, and legumes. These deficiencies can have long-term health consequences, such as bone loss and an increased risk of chronic diseases. The number one risk of Keto Diet is that it’s high in saturated fat. Registered nutritionists suggest keeping saturated fats up to 7% of daily calories because higher fat intake is linked to heart disease. Fuzzy Thinking and Mood Swings -The brain requires sugar from healthy carbohydrates to function properly. All these risks affect your sexual function, too. When you have fewer nutrients in your body than normal, your body won’t function properly.
Other Side Effects
Other reported side effects of the keto diet include bad breath, fatigue, constipation, irregular menstrual cycles, decreased bone density, and sleep issues.
How to Manage Potential Libido Issues on Keto
If you experience a decrease in libido while on the keto diet, several strategies may help:
Read also: Magnesium Supplements for Keto
- Stay Patient: Allow your body time to adapt to the dietary changes.
- Ensure Adequate Calorie Intake: Avoid starvation mode by consuming enough calories to support your body's needs.
- Address Nutrient Deficiencies: Consider supplementing with vitamins and minerals to compensate for restricted food groups. Some patients may need to supplement with sodium, as long as they do not have blood pressure issues. Some may even need prescription potassium supplementation. Rahnama begins all keto diet patients on a magnesium supplement, as it’s an electrolyte that can be taken with low risk of overdose. She also said keto dieters may have to up their carb intake if they have continued issues with hydration.
- Limit Harmful Fats: Avoid trans fats and focus on healthy monounsaturated and polyunsaturated fats. In men, trans fat can lead to abnormal sperm production.
- Consult a Healthcare Professional: Work with a doctor or nutritionist to monitor your health and adjust your diet as needed.
Keto and Male Accessory Gland Inflammation (MAGI)
A 2020 study published in Nutrients and a 2023 study in Clinical Nutrition explored the effects of different diets on male accessory gland inflammation (MAGI) in overweight and obese patients. The study compared a Mediterranean diet (MedDiet) with a very-low-calorie ketogenic diet (VLCKD).
Study Design and Results
One hundred patients were divided into two groups, one following the MedDiet and the other the VLCKD, for 12 weeks. Before and after the dietary intervention, patients were assessed for body weight, waist circumference, and MAGI symptoms using the Structured Interview about MAGI (SI-MAGI) questionnaire. The SI-MAGI questionnaire evaluates urinary symptoms, ejaculatory pain/discomfort, sexual dysfunction, and impaired quality of life.
The results showed that both diets improved MAGI symptoms. Patients on the MedDiet experienced significant improvements in urinary symptoms and quality of life. Those on the VLCKD reported improvements in all domains of the SI-MAGI questionnaire, including ejaculatory pain/discomfort and sexual dysfunction. Additionally, the percentage of patients on VLCKD requiring α-blockers (medications used to treat urinary tract symptoms) decreased significantly. The VLCKD group also experienced greater weight loss compared to the MedDiet group.
Implications
These findings suggest that VLCKD can be effective in improving symptoms of MAGI, potentially enhancing sexual function in men with this condition. The study supports the effectiveness of VLCKD in improving the symptoms of patients with MAGI. This improvement involved all of the domains of the SI-MAGI questionnaire and became manifest in a relatively short time.
Dietary Fat and Hormones
Dietary fat plays a crucial role in hormone production, including sex hormones like testosterone and estrogen. Insufficient fat intake may lead to hormonal imbalances that can affect libido. The Institute of Medicine usually recommends that about 25 to 35% of your daily intake is from fat. And we have been a nation that has been fat-phobic for years, so if there have been issues to sexual function because of a low fat intake, I wouldn't be surprised about that.