Best Diet for Lipoedema: Keto, Carnivore, or Low-Carb?
Lipedema is a chronic, yet underdiagnosed or misdiagnosed as obesity, subcutaneous adipose tissue (SAT) disorder. The main characteristics are abnormal fat accumulation and expansion in the lower extremities and arms, pain, swelling, and tenderness to palpation. Advance stages of lipoedema, significantly, reduce patients ‘quality of life. For that reason, it is key to create a tailored treatment to improve symptoms and avoid complications. As traditional weight loss strategies often fail to address lipoedema, many seek alternative dietary approaches. Recent research has explored the potential benefits of ketogenic, carnivore, and low-carb diets for managing lipoedema symptoms, let’s have a closer look…
Understanding Lipoedema
Symptoms
Some of the main symptoms are:
- disproportionate fat accumulation in the lower body (but it could happen also in arms)
- pain
- tenderness
- swelling
- easy bruising
- tendency for symptoms to worsen after activity or in warm weather
- progressive disorder, if not treated on time
Causes
The exact cause is unknown, however, experts think that hormonal and genetic factors are crucial. Lipoedema predominantly affects women, often starting or worsening during hormonal changes such as puberty, pregnancy, or menopause.
Best diet for lipoedema: Ketogenic (Keto) Diet
What is the Ketogenic Diet?
It is a high-fat (good fats), low-carbohydrate diet that induces ketosis; a metabolic state, where the body burns fat for fuel instead of carbohydrates.
Study findings
- Multiple studies and systematic reviews have shown that ketogenic diets can lead to significant improvements in lipoedema symptoms, for example:
- Weight loss and fat reduction: Patients showed reductions in body weight, fat mass, and specifically subcutaneous adipose tissue in affected areas.
- Symptom relief: Participants reported less pain, swelling, heaviness, and fatigue. The ketogenic diet was found to be more effective than standard low-calorie or low-fat diets in improving these symptoms.
- Quality of life: Improved overall well-being and mobility were noted, likely due to reduced inflammation and fat accumulation.
- In an 8-week study , a high-fat ketogenic diet led to greater reductions in limb circumference and symptom severity compared to a low-carb but higher-carb control diet.
- There is high evidence of the efficacy of ketogenic diet as a promising nutritional intervention for lipoedema (always guided by a professional).
Best diet for lipoedema: Low-carb diets
What is a Low-Carb Diet?
This type of diet typically involves restricting carbohydrate intake to 75 grams or less per day, with moderate protein and higher fat intake.
Study findings
- A Norwegian study, randomised women with lipoedema to a low-carb (75g carbs/day) or control diet (180g carbs/day), both calorie-restricted. Only the low-carb group saw significant reductions in calf fat tissue, circumference, and pain after 8 weeks.
- Both groups lost weight, but the low-carb group had greater improvements in lipoedema-specific symptoms.
- The mechanism behind pain reduction is not fully understood (they still don´t know how it works), but it seems to be linked to decreased inflammation and changes in fat metabolism.
Best diet for lipoedema: Carnivore Diet
What is the Carnivore Diet?
It is an extreme form of low-carb eating, consisting solely of animal products (meat, pork, chicken, fish, eggs), with virtually zero carbohydrates.
Considerations
- There is limited direct research on the carnivore diet and lipoedema.
- Anecdotal reports suggest some individuals experience reduced inflammation and improved symptoms, but the diet’s high sodium content may increase the risk of edema (fluid retention), especially during the adaptation phase.
- Electrolyte imbalances (particularly sodium, potassium, and magnesium) can occur, potentially exacerbating swelling.
- Medical supervision is strongly advised, as the diet may not be suitable for everyone and long-term effects are not well studied.
Best Diet for Lipoedema: Summary table
| Type of diet | Evidence for Lipoedema | Benefits | Considerations/ risks |
| Ketogenic | Strong | Weight loss, reduced pain/swelling | Requires strict adherence, medical oversight |
| Low-Carb | Moderate | Reduced fat in affected areas, less pain | May be easier to sustain, than keto, over time |
| Carnivore | Limited/Anecdotal | Possible reduced inflammation | Risk of edema, electrolyte imbalance, unknown long-term effects |
What to eat instead of carbohydrates? Some ideas for your shopping list
You can replace refined products, sugar and carbohydrates for low- carbohydrate vegetables and low fructose fruits that do not produce inflammation. For example:
- Drink plenty of water, instead of sugary beverages. If you don’t like water, just add some drops of lemon to give it taste. Cold tea and infusions made with fruits or herbs are excellent options, too.
- Peppers, hot peppers and jalapeños.
- Zucchini
- Avocado
- Olives
- Cauliflower
- Asparagus
- Broccoli
- Mushrooms
- Cucumber
- Green beans
- Aubergine
- Tomatoes
- Jicama (Mexican turnip-Mexican potato)
- Radishes
- yellow turnip (neep)/ white turnip (swede)
- Brussels sprouts
- Celery
- Okra
- Lettuce
- Spinach
- Arugula
- Escarole
- Dark chocolate (best 100% cocoa)
- Nuts
- Seeds
- All types of berries
Veggies to avoid: because they are high carbohydrates
- potatoes and sweet potatoes
- onions ( just in large amounts)
- certain winter squashes, such as acorn squash and butternut squash
- corn
- beets
To keep in mind
- Consult a Healthcare Provider before starting any restrictive diet, especially with a chronic condition like lipoedema, consult your GP´, a registered dietitian and your lipoedema therapist.
- As you reduce or avoid carbohydrates, you should introduce other non-inflammatory products like veggies, fruits, spices and herbs to get all nutrients your body needs for its daily functions.
- Monitor your symptoms. Use a journal to monitor how dietary changes affect your pain, swelling, and quality of life, so you can report them to your lipoedema team.
- Consider individual tolerance: Not all diets suit everyone; what works for one person may not work for another, you are unique. For that reason, tailored treatments are key.
- Monitor for side effects: Watch for signs of electrolyte imbalance, increased swelling, or other adverse effects, particularly with very low-carb or carnivore diets.
A final word
Emerging research supports the use of ketogenic and low-carb diets as effective strategies for managing lipoedema symptoms, including pain and swelling, and for improving quality of life. The carnivore diet remains experimental, with limited evidence and potential risks. Dietary changes should always be personalised and supervised by healthcare professionals to ensure safety and effectiveness. If you have any questions about it, please, feel free to ask. We are always glad to help.
We hope this information is useful for you. If you need advice or have any questions about our treatments, please contact us. You can find us in Mill Hill Broadway and Islington. We are always happy to help. If you like this blog, please share!
References:
https://pubmed.ncbi.nlm.nih.gov/39574523/
https://pubmed.ncbi.nlm.nih.gov/39574523/
https://discover.texasrealfood.com/carnivore-diet/edema
