The Keto Diet, High-Protein Eating, and the Sunnah: What Health-Conscious Women Need to Know
Yes, sure everyone talks about the keto diet, particularly in wellness groups advocating for weight loss, muscle growth, and metabolic health. Many women, including my own clients, have questioned whether these approaches align with long-term health, hormonal balance, and even the Sunnah of the Prophet (peace be upon him).
The truth? While keto and high-protein diets may provide short-term benefits, they often overlook critical micronutrients, gut health, and the body’s natural balance. Let’s break down the risks and explore a more holistic, tayyib approach to nourishing our bodies.
What is the Keto Diet and Why Was It Created?
The ketogenic diet was originally designed as a medical treatment for epilepsy. It shifts the body into ketosis, a state where fat is burned for energy instead of carbohydrates. This can be effective for specific medical conditions but was never meant to be a long-term lifestyle for the general population.
Keto encourages high fat and protein intake while drastically limiting carbohydrates, which means many essential fiber-rich foods, whole grains, and fruits are restricted.
The Risks of High-Protein and Keto Diets for Women
1. Gut Health Issues
Many women who transition to high-protein or keto diets struggle with bloating, constipation, and gut imbalances. This is because keto is often low in fiber, which is essential for maintaining a healthy microbiome. A diet restricting prebiotic-rich foods like whole grains, legumes, and certain fruits can cause dysbiosis (gut bacteria imbalance), leading to:
Poor digestion
Increased inflammation
Nutrient absorption issues
Sunnah Perspective: The Prophet (peace be upon him) consumed dates, barley, and whole grains, which are all rich in fiber and essential for gut health.
2. Hormonal Imbalances
Women’s bodies rely on balanced hormones for menstrual health, metabolism, and energy levels. Extreme low-carb diets can disrupt insulin regulation and increase cortisol (stress hormone) levels.
Some studies link low carbohydrate intake to irregular periods and thyroid dysfunction.
Excessive protein can overburden the liver and kidneys, impacting estrogen metabolism.
Sunnah Perspective: The Prophet (peace be upon him) recommended moderation, adapting food choices based on one’s condition. He advised ‘Ali (may Allah be pleased with him) to avoid certain foods while he was ill, highlighting the importance of dietary flexibility.
3. Overburdening the Kidneys & Liver
A diet excessively high in protein produces more nitrogenous waste, which overloads the kidneys and liver. While healthy individuals can tolerate increased protein intake, those with undiagnosed metabolic conditions (e.g., insulin resistance, prediabetes, fatty liver disease) may experience:
Increased kidney strain
Higher uric acid levels (linked to gout)
Liver overload from excessive protein metabolism
Sunnah Perspective: The Prophet (peace be upon him) did not consume large quantities of meat regularly. He ate it occasionally, balancing it with grains, fruits, and plant-based foods.
4. Micronutrient Deficiencies
Keto diets often neglect essential vitamins and minerals such as:
Folate (needed for red blood cell formation, found in legumes and leafy greens)
Magnesium (critical for muscle function, found in whole grains and nuts)
Vitamin C & Polyphenols (antioxidants that prevent oxidative stress, found in fruits)
A focus only on macronutrients (protein, carbs, fats) ignores the deeper needs of the body.
Sunnah Perspective: The Prophet (peace be upon him) consumed a variety of foods rich in micronutrients, including honey (a natural antioxidant), dates (fiber and minerals), and olives (healthy fats).
A Balanced, Sunnah-Based Approach to Nutrition
Rather than following rigid, restrictive diets, we should focus on holistic nourishment that aligns with our body's natural needs and follows the tayyib (pure, wholesome) approach. Here’s how:
✔ Eat According to Your Needs – Your diet should reflect your wellness goals, energy output, metabolic health, and digestive capacity.
✔ Prioritize Whole Foods – Incorporate dates, barley, legumes, fruits, vegetables, and lean proteins in balanced amounts.
✔ Emphasize Micronutrients – Ensure you get antioxidants, fiber, and minerals for long-term wellness.
✔ Avoid Extremes – Keto and high-protein diets serve specific purposes, but long-term restriction leads to unhealthy imbalances.
✔ Follow the Sunnah of Moderation – The Prophet (peace be upon him) advised us to fill 1/3 of the stomach with food, 1/3 with drink, and 1/3 left empty.
Real Stories: Women Who Transitioned Away from Keto & High-Protein Diets
Many of my clients came from wellness communities promoting keto and high-protein plans. Here’s what they discovered when they transitioned to a balanced, Sunnah-based approach:
A’s Story: “I’ve tried to eat high-protein in my meals but it wrecked my gut and hormones. After incorporating more plant sources of protein, my cycle stabilized, and I felt more energized.”
M’s Story: “I believed I needed more protein to build muscle, but I was constantly bloated and constipated. Switching to a more balanced approach with fiber-rich foods completely changed my gut health.”
R’s Story: “I was eating high protein thinking it would help my skin, but my hair became brittle. Once I added more vegetables, nuts, and vitamin-rich foods, my hair and nails improved.”
Final Thoughts: What’s the Best Way to Eat?
There is no single “best” food group, macronutrient or diet, but rather a holistic approach that aligns with your body’s needs. The Sunnah teaches flexibility, moderation, and nourishment, not rigid restrictions.
Instead of keto or high-protein diets, consider a wholesome, tayyib approach that:
Supports gut health with fiber and fermented foods
Balances protein intake from both animal and plant sources
Provides micronutrients for hormone and metabolic health
Want to Learn More?
Download my FREE guide: “Science & the Sunnah Expose Why the Keto Diet is Riskier Than You Think”
Join the waitlist for my Live Webinar: “Keto, Fasting & the Sunnah: What Science and Islam Say”
By educating ourselves and making informed choices, we can nourish our bodies in a way that is scientifically sound, spiritually aligned, and sustainable.
May Allah guide us toward the most beneficial nourishment for our bodies and souls. Ameen.
References
Ketogenic Diets & Chronic Disease https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2021.702802/full#h1
The Significant Impact of High-Fat, Low-Carbohydrate Ketogenic Diet on Serum Lipid Profile and Atherosclerotic Cardiovascular Disease Risk in Overweight and Obese Adults
https://doi.org/10.7759/cureus.57920
Ketogenic Diets: Side Effects, Attitude, and Quality of Life
https://pmc.ncbi.nlm.nih.gov/articles/PMC8752375/
Ketogenic diets are associated with an elevated risk of hypertension: Insights from a cross-sectional analysis of the NHANES 2007-2018
https://pubmed.ncbi.nlm.nih.gov/39484088/
Animal- and Plant-Based Protein Sources: A Scoping Review of Human Health Outcomes and Environmental Impact
https://pmc.ncbi.nlm.nih.gov/articles/PMC9741334/
Role of plant protein in nutrition, wellness, and health