Lipoedema has long been considered resistant to conventional methods of diet and exercise, leaving us struggling to find relief from the persistent pain, swelling and weight gain. ‘Lipoedema is diet-resistant and exercise-resistant‘ is a narrative that I’ve heard and read, over and over throughout my journey.
But it’s not a narrative that I resonate with. It’s not that I disagree – lipoedema may be diet-resistant and exercise-resistant – but the truth is that we don’t really know for sure yet. I don’t believe there’s anywhere near enough research to make such a final, unequivocal statement. The research on lipoedema has only really just begun, so it’s entirely possible that we just haven’t found the ‘right’ nutrition and exercise yet. This is the mindset that I began my research with when I first suspected I had lipoedema, and it’s a mindset I continue with.
Narrowing it Down
When I first started reading literature for nutritional solutions for my Stage 1 lipoedema, there were two diets that featured in literature repeatedly – the anti-inflammatory diet and the keto diet. The keto diet definately shone as an option that produces real, tangible results for lipoedema patients in terms of not only weight loss but reduction in inflammation.
The Keto Diet for Lipoedema Treatment
First explored in 2015 by Catherine Seo (PhD) and Leslyn Keith (OTD, CLT-LANA) as an option for lipoedema treatment, research shows that this high-fat, low-carbohydrate diet could help minimize symptoms, reduce inflammation, and significantly improve quality of life for those with lipoedema. What started as a small experiment among women in the lipoedema community has amassed thousands of success stories, with more research being triggered – such as the trial by Dr Gabriele Faerber (Germany). She used KD to treat lipoedema in her weight loss clinic and presented her findings on a follow-up of 100 women with lipedema. Most had been on the KD for 3 years – the findings showed that 83% of the women experienced significant weight loss, pain reduction, and leg size reduction.
What is the Keto Diet?
Before diving into the specifics of how the keto diet can help us with lipoedema management, let’s break down what it actually is.
A ketogenic diet is a high-fat, low-carbohydrate eating plan that forces the body to burn fat for fuel instead of carbohydrates. Typically, this involves limiting carbohydrate intake to 20 grams per day or less. Now if you’re thinking that 20 grams of carbohydrates is low, you’re right. It means eliminating starchy foods like bread, pasta, and potatoes with a primary focus on beautiful wholefoods – healthy fats (like olive oil, avocados, and coconut oil), moderate protein (such as eggs, fish, and meats), and non-starchy vegetables. Think omelette for breakfast, chicken and salad for lunch, and fish with steamed broccoli for dinner.
When carbohydrate intake is minimized, the body enters a state called ketosis, where it produces ketones from fat to use for energy. For those of us with lipoedema, this shift can have profound effects on both physical and emotional health.
How the Keto Diet Helps Lipoedema:
- Reduction in inflammation, pain and swelling
One of the first noticeable effects many women report after starting keto is a reduction in swelling, inflammation and pain. As the body shifts from burning carbohydrates to burning fat, it often expels excess water, leading to a decrease in fluid retention. This reduction in swelling can be particularly life-changing for those with lipoedema, where painful and heavy legs are a hallmark of the disorder.
Although historically non-pharmacologic interventions were thought to be ineffective against inflammation, studies using a form of KD consistently show reduced inflammatory markers [1]. - Weight Loss
While lipoedema itself is not caused by obesity, many women with this condition struggle with weight gain due to the body’s resistance to traditional weight loss methods. The ketogenic diet helps address this by encouraging fat burning, rather than relying on carbohydrates. This results in weight loss, which can alleviate the stress placed on the joints and improve overall mobility. - Improved Mental Clarity & Mood
The ketogenic diet has been linked to improved mental clarity and a more stable mood. This is particularly important for those with lipoedema, who may experience mental health struggles due to chronic pain, frustration over the condition, and negative body image. Many women reported reduced depressive symptoms after switching to a keto lifestyle [2]. - Preventing and decreasing fibrosis
Whilst I couldn’t find any studies directly associating KDs with decreased fibrosis in lipoedema, it has been shown to reduce fibrosis in non-alcoholic fatty liver disease. It’s been speculated that a KD may prevent and/or reverse fibrosis in LI, but formal studies are needed. [3] - Better Quality of Life
Together, all of these benefits contribute to an overall improvement in quality of life, which was also indicated as a clear benefit in almost every paper I found. Women who have struggled for years to find solutions for their symptoms often find that the keto diet provides relief where nothing else has worked.
What’s Next For Keto in The Treatment of Lipoedema?
More study! While the ketogenic diet is proving to be a valuable tool for managing lipoedema, it’s important to note that it’s not a one-size-fits-all solution, and it’s also early days in terms of clinical studies. Conservative treatments like compression therapy, manual lymph drainage, and exercise still play a critical role in managing symptoms. The keto diet is seen as part of a comprehensive approach to managing lipoedema and improving overall well-being.
Finding Help and Guidance With the Ketogenic Diet for Lipoedema
The ketogenic diet has opened up a new chapter in the treatment and management of lipoedema, offering tangible benefits like reduced swelling, pain relief, weight loss, and improved mental clarity. For those struggling with this often misunderstood condition, it provides a real solution that addresses both the physical and emotional challenges they face.
If you’re living with lipoedema and are considering a ketogenic diet, it’s important to get guidance from a professional dietitian or nutritionist if you’re not sure how to get started. A professional can help you to define important macros, build an eating plan and guide you through the initial stages.
I find social media is also a great source of inspiration and motivation – for keto inspo, I follow Sarah Whitlow on Instagram. She’s had some incredible results not just with keto, but with the broader conservative therapies category.
And if you’re like me and can’t get enough of reading, pick up Leslyn Keith’s ‘The Lymphatic Code: Using a Ketogenic Lifestyle to Enjoy a Robust Lymphatic System That Promotes Overall Health and Wellness’.
Looking for more support on how to manage lipoedema?
Book a Navigation Workshop with me today to learn how to navigate the healthcare system for faster diagnosis, how to build a personalized lipoedema management plan and take control of your health.
References
[1]
Ketogenic diet exhibits anti-inflammatory properties
The effect of a ketogenic diet on inflammation related markers: a systematic review and meta-analysis of randomized controlled trials.
[2]
Keto diet can help depression in women suffering from chronic fat condition
Ketogenic diet as a potential intervention for lipoedema
[3]
Beneficial Effects of the Ketogenic Diet on Nonalcoholic Fatty Liver Disease (NAFLD/MAFLD)
