Ready to feel like a goddess?
Have you started your thirty days of keto yet? I am into my second week and have noticed a spike in energy! Now that I am back in fat-burning mode, I decided to explore different foods that not only rev fat burning but will also make you feel like a keto goddess. While researching, I decided to focus on foods that were savvy for womanhood. So, yes, that does include foods that help with the menstrual cycle, menopause, or libido!
Now don’t get me wrong; the keto diet in itself does help you feel overall more womanly. However, by incorporating certain foods, you will give your body even more woman power and nourishment. The list that I am referring to is not all-inclusive, and just because I did not list it here does not mean that it is not also a healing food. After I list the food, I will also include how each one helps make you feel like the goddess you already are!
Avocados
Avocados are first on my list of keto goddess foods. The reason for this is that they have superpowers, and they will transform you into a goddess. Just kidding! Did I have you for a minute? No, avocados won’t change you into an interstellar being, but they will give you superfood power! Does that count? They are an excellent food for giving you the fuel you need to rev up your engine.
Turn to an avocado during menopause
You may want to turn to avocados for extra support if you are going through menopause or have already been there. During menopause, many changes occur as a result of decreased estrogen. Some changes that you may notice include weight gain, mood swings, hot flashes, vaginal dryness, and more! While you are going through these transitions, it is best to turn to supportive foods such as avocados. Not only does an avocado provide beneficial fats, but it also promotes estrogen production1. Avocados were shown to have a direct link with an increase in estrone (E1) production2.
Avocados for libido
Are you struggling with libido in your life? Turn to avocado to help amp you up! Avocados contain Vitamin B6, folic acid, essential fatty acids, potassium, and other powerful antioxidants; they are responsible for the avocado’s significant effect on our reproductive organs. They contain a sexual powerhouse, ahuactl (or testicle, as the Aztecs endearingly called it) which releases vitamin E, allowing the reproductive hormones to take center stage while arousing our sexual response3.
Avocados during Periconceptional Period, Pregnancy, and Lactation
Looking at getting pregnant or maybe you are already pregnant? Perhaps you already had the baby and are breastfeeding. If any of this applies to you, eating avocados can be beneficial for you and the baby you are creating. Avocados are unique among fruits and vegetables in that, by weight, they contain much higher amounts of the critical nutrients folate and potassium, which are typically under-consumed in maternal diets4.
Turn to avocados as a staple in your diet
Overall, it is essential to turn to avocados as a staple in your diet! Not only are they great for your womanhood, but they also have amazing other benefits. These include anything from weight loss to the prevention of cancer and heart disease. I like to eat at least one avocado per day! The great thing about avocados is you don’t have to purchase them organic because their thick skin helps to protect against any pesticides.
You don’t have to purchase avocados organic
According to the Environmental Working Group (EWG), they are first on the clean fifteen. If you aren’t sure what the clean fifteen is, then I suggest you consult their website. When you navigate through the website, you will learn which produce you have to purchase organic5. This is great information to have especially if you are looking to save money. The awesome thing is some produce is actually safe to buy and does not have to be labeled organic.
Salmon
Salmon happens to be next on my list when it comes to keto goddess foods. This fish happens to be very powerful with a lot of nutrients, but the key is making sure it is caught in the wild! It can not be farm-raised because it can be given GMO( genetically modified) based feed, which can cause inflammation. It turns out that salmon has a lot of essential omega-3 fatty acids, and it is full of vitamins that can help our hormonal levels.
Salmon for libido
Salmon has nutrients in it that will increase your endogenous testosterone, which in turn will increase your sex drive. These nutrients include zinc, vitamin A and SHBG ( fish oil). Zinc is vital for the production of natural testosterone because it prevents testosterone from turning into estrogen. In conjunction, vitamin A will serve to make sure that your reproductive organs function normally and efficiently. Lastly, SHBG ( fish oil) is there to decrease the amount of SHBG in the body which ultimately means that there is more testosterone to be biologically active in your body6.
Are you freezing your family at night? Well, it turns out that the omega-3 fatty acids from salmon may help with those hot flashes when you sleep7! Are you having a difficult time transitioning during menopause? Salmon may have you covered with this too! There have been studies that these omega-3 fatty acids can also help to ease you out of symptoms of menopause8.
Salmon as the best form of omega-3 fatty acids
Incorporating salmon into your diet is one of the best ways to get your omega-3; however, if you have a fish allergy, you can choose other sources. There are multiple ways that you can eat salmon! My favorite way is to place it on a wood plank on the grill. There is a fabulous recipe for this in Dr. Will Cole’s Ketotarian book; it is called plank salmon smoked ginger, and it is on page 254. I have a picture of this recipe if you go to my article on Ketotarian: merging the gap between keto and vegetarian.
Flaxseeds
Flaxseeds are lovely when it comes to keto goddess foods! They are considered to be a superfood and are another excellent source of omega-3 fatty acids. They taste delicious, and I enjoy making them into a chip. I suggest you consult my recipe section if you are interested in learning how to make flaxseed chips. They are delicious and nutritious, but they are also low in carbohydrates and wonderfully keto compliant.
Flaxseeds to help decrease menopausal symptoms
If you are contemplating hormonal replacement to help your menopausal symptoms, then you should first consider flaxseeds. Lignans found in the flaxseed have many benefits for menopausal women. In some cases, flaxseed can be used as an alternative to hormone replacement therapy or as a complementary approach to balancing hormones due to the estrogenic properties of the lignan9.
Flaxseeds to regulate your cycle and for PMS
Do you have irregular periods? If you struggle with your menstrual cycle, then incorporate more flaxseeds into your diet. The lignans that in this superfood will serve to help regulate your cycles better! They will help to encourage a standard length luteal phase (the period between ovulation and menstruation)10. Do you suffer from PMS symptoms such as mood swings or hot flashes? If so, then you also may want to consume flaxseeds in your diet. There was a study in 2018 that showed it might also alleviate PMS symptoms11.
Flaxseeds for your health
Overall, flaxseeds are lovely for your health because of their antioxidant content. Flaxseeds can also protect against Type 2 diabetes, help maintain bone density, and block the effects of estrogen associated with certain cancers. Not only that, but this superfood also has shown to help feed beneficial bacteria in the gut! Past studies have investigated the breakdown of dietary fiber in the gut, noting that it produces changes in the digestive system, ultimately reducing fat tissue production and improving your immune function.
Leafy greens and broccoli
Leafy greens are another favorites of mine when it comes to keto goddess foods. You may not realize it, but leafy greens happen to promote a lot of good feminine qualities. I can’t imagine my day without a few servings of any greens. If I don’t have a serving of kale or other green on any given day, I will choose broccoli. There are numerous reasons to eat these green vegetables and can help in any cycle of your life. Whether you are in menopause or still having periods, these cruciferous vegetables have you covered!
Leafy greens for menopause
Have you gone through menopause? If so, then turn to leafy greens as a favorite when it comes to the selection of keto goddess foods. These cruciferous vegetables happen to have nutrients such as calcium, magnesium, potassium, B vitamins, and fiber, which are essential to consume during menopause. The calcium and potassium in these foods can help keep bones and muscles strong, the B vitamins and fiber will help prevent weight gain, and magnesium and B vitamins regulate our energy levels and moods12.
Broccoli can help with menopause and PMS
Broccoli is another cruciferous vegetable that is important to us women! It turns out that it can help out not only with menopause but also with PMS. There is a component in broccoli called DIM ( Diindolylmethane), which can modify estrogen’s effects. DIM is responsible for helping you to get the positive effects of estrogen! These effects include those you want from estrogens, such as maintenance of skin, energy, mood, and memory, and less of those you don’t, like increased fat storage, or female PMS, menopausal symptoms, and hot flashes. It does this by increasing the number of favorable estrogen metabolites you produce, and simultaneously decreasing the production of estrogen’s less fortunate metabolite
Other vegetables with DIM
You also can find DIM in other cruciferous vegetables such as cauliflower, brussels sprouts, cabbage, and kale
Dark chocolate
Yes, dark chocolate is one of the keto goddess foods. Are you surprised? Don’t be! Dark chocolate happens to be an aphrodisiac in the goddess world. Not only does it help with libido, but it also can help with PMS symptoms. It even has implications in menopause! Now, you may wonder if this is an actual keto food. It turns out it definitely can be if you chose chocolate sweetened with stevia or other keto-friendly sweeteners! I like Lily’s dark chocolate, and it is my go-to choice if I need a chocolate fix.
Dark chocolate for libido
Dark chocolate has libido stimulating effects because of a particular ingredient called phenylethylamine. This chemical can imitate the feeling of being in love. Additionally, research has indicated that women who eat chocolate at least once a day tend to have a more active sex life than those who do not15.
Dark chocolate for PMS
Craving chocolate before your period? It turns out there is an actual reason! So, yes, now you have an excuse to eat chocolate during this time. Dark chocolate alleviates PMS symptoms in several ways. First, its antioxidants trigger the walls of your blood vessels to relax, lower blood pressure, and improve circulation. That may be why research has shown that enjoying about an ounce and a half of dark chocolate daily for two weeks can reduce stress hormone levels. Another way is dark chocolate contains magnesium, a mineral that has will help to alleviate PMS symptoms like bloating, fatigue, depression, and irritability16.
Menopause and dark chocolate
Dark chocolate is also a wonderful menopause treat! If you suffer from mood swings, hot flashes, or other menopausal symptoms, then dark chocolate will help. Chocolate contains phytoestrogens, so it has effects that are very similar to estrogen. In general, choosing foods that have phytoestrogens ( like chocolate) will help to eliminate estrogen deficiency symptoms17.
Achieving keto goddess status
We all know the cliche, ” You are what you eat.” It is easy to say this, but much harder to incorporate into your life. Choosing keto goddess foods is only the beginning of transforming your life! Overall, a lifestyle change is more than choosing the keto diet. It is essential to realize that to be successful in your efforts; you have to have a good foundation. If you aren’t sure where to begin, then I suggest you consult my Start Here page and read about the six stepping stones towards wellness.
Embark on a 30-day keto challenge
If reading this article on Keto Goddess foods inspired you to go keto, then let’s go. Just dive right in with me! You can start your keto plan by restricting your carbs to 20-30 total or net carbs per day! The initial week can be a bit difficult, but once you get into it, you are sailing smoothly. If you aren’t sure how to do keto, then I have plenty of resources. After learning about your six stepping stones towards wellness on my Start Here page, then navigate through to my Keto Pantry followed by Keto Biometrics Part 1 and Keto Biometrics Part 2. These articles will impart to you the basics of keto. Once you do your initial 30 days of keto, then read my Keto-carb cycling post to learn how to start integrating carbs back in your life.
Acknowledge your goals
Remember, you are already a keto goddess even before you decide to do keto or change your lifestyle. All you have to do is see yourself as already healed, and then it will be done. After you read this article, go for a walk or meditate, and remember that you have already been successful thus far in your life. Write down the goals you have achieved! It will help you to see what an accomplished person you are both inside and out!
Namaste!
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Another blog with keto menu plans: thatorganicmom.com
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Monroe, Kristine R., et al. “Dietary Fiber Intake and Endogenous Serum Hormone Levels in Naturally Postmenopausal Mexican American Women: The Multiethnic Cohort Study.” Nutrition and Cancer, vol. 58, no. 2, 2007, pp. 127–135., doi:10.1080/016355807013279352.
“Sexy Nutrition: Avocados for Enhanced Libido.” Gaia, www.gaia.com/article/sexy-nutrition-avocados-enhanced-libido. 3
Comerford, Kevin, et al. “The Role of Avocados in Maternal Diets during the Periconceptional Period, Pregnancy, and Lactation.” Nutrients, vol. 8, no. 5, 2016, p. 313., doi:10.3390/nu80503134.
Environmental Working Group. “Clean Fifteen™ Conventional Produce with the Least Pesticides.” EWG’s 2020 Shopper’s Guide to Pesticides in Produce | Clean Fifteen, www.ewg.org/foodnews/clean-fifteen.php5
SheCares. “Will Salmon Increase My Testosterone Levels?” SheCares, SheCares, 19 Oct. 2011, www.shecares.com/hormones/testosterone/articles/will-salmon-increase-my-testosterone-levels6.
Mohammady, Mina, et al. “Effect of Omega-3 Supplements on Vasomotor Symptoms in Menopausal Women: A Systematic Review and Meta-Analysis.” European Journal of Obstetrics & Gynecology and Reproductive Biology, vol. 228, 2018, pp. 295–302., doi:10.1016/j.ejogrb.2018.07.0087.
Sánchez-Borrego, Rafael, et al. “Recommendations of the Spanish Menopause Society on the Consumption of Omega-3 Polyunsaturated Fatty Acids by Postmenopausal Women.” Maturitas, vol. 103, 2017, pp. 71–77., doi:10.1016/j.maturitas.2017.06.0288.
Axe, Josh. “The Super Seed That’s Been Consumed for 6,000 Years.” Dr. Axe, 24 Apr. 2020, draxe.com/nutrition/10-flax-seed-benefits-nutrition-facts/9.
Phipps, W. R. “Effect of Flax Seed Ingestion on the Menstrual Cycle.” Journal of Clinical Endocrinology & Metabolism, vol. 77, no. 5, Jan. 1993, pp. 1215–1219., doi:10.1210/jc.77.5.121510.
More references
Maleki-Saghooni N, and Et al. “The Effectiveness and Safety of Iranian Herbal Medicines for Treatment of Premenstrual Syndrome: A Systematic Review.” Avicenna J Phytomed., vol. 8, no. 2, 2018, pp. 96–113., https://www.ncbi.nlm.nih.gov/pubmed/?term=flaxseeds for PMS11.
Wicks, Lauren, and Lauren Wicks. “The 12 Best Foods to Eat During Menopause.” Cooking Light, 8 Apr. 2019, www.cookinglight.com/nutrition-101/best-foods-for-menopause-diet12.
Biggs, John, and Ncp. “Menopause & Hot Flashes: DIM (Diindolylmethane) Can Really Cool Things Down.” Natural Health Blog, blog.optimumhealthvitamins.com/help-in-a-flash-dim-diindolylmethane-can-really-cool-things-down13,14.
references
Said, Sammy. “The Top 10 Foods to Increase Your Libido.” TheRichest, TheRichest, 4 Feb. 2013, www.therichest.com/food/the-top-10-foods-to-increase-your-libido/15.
Sass, Cynthia, and Cynthia Sass. “Eat These 5 Food to Ease Your PMS Symptoms.” Health.com, 20 Oct. 2016, www.health.com/condition/pms/pms-foods16.
“Chocolate and Estrogen Levels.” LIVESTRONG.COM, Leaf Group, www.livestrong.com/article/505481-chocolate-and-estrogen-levels/17.
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Merge the gap between keto and vegetarian with a 7 day Ketotarian meal plan!
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