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For Ladies Only: 5 Tips To Survive Your Period on Keto

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We’re getting personal today, girls! Unfortunately, eating a ketogenic diet doesn’t make us ladies magical unicorns during our lady time. The”gift” of menstruation is still as unpleasant as it was pre-keto. And I don’t think it gets enough recognition {read: complaining}.

Don’t we all turn into ravenous t-rex monsters on our periods? The hormones rage and tell us we MUST have all the chocolate or we’ll go rogue. That can be quite the conundrum when you’re trying to stay away from sugar and carbs.

5 Tips To Cope With Your Period On Keto

I’ve figured out a few secrets to dealing with my dot while staying keto and I feel it my responsibility to share with my tribe. Can’t break the girl code!


For the love of all things holy, please do not step on a scale during your period. It will make you mad, sad, scared, frustrated, confused, etc., etc. Because of our hormones (ugh!), we carry some extra water weight those few days and the scale LIES! My first period on keto, this REALLY freaked me out! I thought I had inexplicably gained weight and that had me questioning everything. Because we all go from 0 to 100,000,000 on the freak-out-ometer, right?!

Here’s my own personal proof:

So, trust me and step away from the scale until your cycle is over!


If you feel more hungry on your period, eat a little extra! It’s ok, you’re allowed! If you feel like you need some extra carbs, eat the extra carbs! You will not undo all your progress in the 3 or 4 days that you’re menstruating. I promise! Now, I won’t advise eating a dozen donuts, pint of Ben & Jerry’s, and a bottle of wine (that was pre-keto period) but it’s totally fine if you need to eat more than 20g of carbs!


You are still going to crave sweets when it’s shark week. Hence why I said keto doesn’t make us magical unicorns! Just make sure you keep your chocolate binges low carb! For one thing, if you eat a bunch of Reese’s and Hershey bars, you’re probably going to get a wicked stomach ache on top of cramping. No bueno!  Grab some Halo Top, ChocZero, make a mug cake…just keep it sugar free & low carb! I like to have a little dry red wine with my ChocZero! Yummo!


You might experience killer headaches, extreme fatigue, teenage grade cramps, zero cramps, blissful radiance…the takeaway is to pay attention to your body. I had a migraine for 6 days leading up to my last period but no cramps. It was the complete opposite of every period I’ve ever had.

Lots of people will tell you to keep your electrolytes up, get enough potassium and magnesium, and put salt in your water. I’m telling you, if you feel like utter poopoo, take same dern medicine. I think drinking salt water is gross and Powerade Zero was not helping me, so I ended up needing medicine. It’s OK! Don’t let the keto police (yes, they’re out there) try and tell you it’s bad. A girl’s gotta do what a girl’s gotta do.


Whether you have zero appetite or zombie apocalypse appetite, don’t stress over keeping your macros perfect. My Fitness Pal won’t punish you! As long as you’re keeping foods low carb, you’ll be alright! 

Surviving your period CAN be done when you eat a sugar free diet! Curb your cravings with low carb treats, rest, relax, and remember how far you’ve come on your keto journey!

For more keto motivation, wisdom, and humor follow me on Instagram (@keto_in_pearls) and Facebook (Keto In Pearls). If you loved this post, please share with your friends, save to Pinterest, and share on Facebook!




Tuesday 22nd of February 2022

I needed to find this post SOOOO bad!! 6 pound weight gain, bitchy and moody and cramps but no cycle when I’m as regular as the tides (no pun intended). Thank you!!

Mindy Cruz

Thursday 16th of September 2021

Thank you for writing this! I gained almost 3 pounds overnight and freaked out!

Chriti L

Wednesday 7th of April 2021

This was sooo true, I tried to start keto the week before it started my period (I was unaware of it) and had lost absolutely no weight, the week before I started on that Tuesday and had a cheat weekend then I started back on that Monday and then Tuesday my period started.... regularly I would have lost 3 lbs.... but nothing. I got on the scale the day before my period started which was on Tuesday and got way discouraged, I became really sad (like oddly sad) that should have been a dead give away that my cycle was on its way. I almost quit but I didn’t. Glad of it!

Emma Carpenter

Monday 27th of July 2020

Thank you SO much for this - exactly what I needed to read this morning when I was going to have a cry over the scales!! Bloody periods!!


Monday 6th of July 2020

THANK YOU! My mom and I have been doing keto since july 1st. I started my period 2 days ago. Today my mom told me she had lost 4 pounds! I was excited for her but... I had gained a little bit of weight instead of losing any. We had been exercising and eating the same so I was kinda frustrated! It was really discouraging but she told me it might be from the extra weight you get on your period. I thought she had made it up to make me feel more hopeful but this article answered my questions! Hopefully I have lost some weight and its just my period covering it up for now!!! Thank you so much. I'll be updating I'm about a week!!