Trendy diets and your sexuality: how does intermittent fasting or ketogenic diets affect your performance?

We witness new trends every year. Whether it's fashionable clothing, the latest music genre or... the latest fad diet. And there are some that have gained quite a bit of popularity in recent years, as many people have joined these trends: intermittent fasting and the ketogenic (keto) diet. I'm sure you've heard that these diets are designed to improve your image and physical health.

However, have you ever wondered how these strategies affect your sex life and performance in bed? Probably not. And partly, it makes sense - who's going to think that diet influences your sexual satisfaction? Well, in this article, we will analyze the effects of intermittent fasting and keto dieting on your sexual health from a scientific perspective. So, let's get the facts out of the way about these popular diets.

How does intermittent fasting influence sexual performance?

Intermittent fasting is based on alternating periods in which food is allowed with periods of fasting, that is, absolute restriction of calories, which supposedly generates metabolic benefits. But we are not here to talk about its effects on your body, but its impact on your sexuality, and that depends on several factors.

Benefits of intermittent fasting on libido

If we search some scientific sources, we will find studies suggesting that intermittent fasting can improve insulin sensitivity and reduce inflammation. Just so we understand, this translates to better blood flow and more optimal erectile function in men (Longo & Mattson, 2014). Wow, it turns out that going hungry at certain times of the day influences your erections to be firmer.

In addition to this, fasting also helps stimulate the production of growth hormone, which is one of the key factors in cell regeneration and testosterone production . Yes, the hormone that is critical for sexual desire and performance in both them (Vijayakumar, Yakar, & Leroith, 2011).

Possible negative effects of intermittent fasting on your sex life

Despite its benefits, intermittent fasting does come with a few risks you should consider before starting. Overdoing it can have the opposite effect and negatively impact your libido. Prolonged calorie restriction lowers leptin and ghrelin levels—two hormones that play a key role in testosterone and estrogen production. While higher testosterone levels can boost desire, a drop in testosterone can lead to fatigue and decreased sex drive (Liu & Reddy, 2022).

On top of that, some people report mood swings or fluctuating energy levels throughout the day due to long fasting periods . This can take a psychological toll, making them less interested in intimacy and sex.

How the keto diet affects your sex

The ketogenic diet is based on drastically reducing carbohydrate intake while increasing fat consumption to induce a state of ketosis. This means your body starts burning stored fat for energy since there’s little to no sugar available to fuel your daily activities . While this diet has been proven effective for muscle definition, it can also have various effects on sexual health.

Benefits of the keto diet for sexual performance

One of the biggest benefits of the keto diet is that it improves insulin sensitivity and reduces overall inflammation. Remember the benefits of intermittent fasting we talked about? Similarly, keto helps improve blood flow to your sexual organs (Paoli et al., 2013). And as you probably know, better circulation means stronger erections.

For men, keto can also help keep testosterone levels stable, so your sex drive doesn’t fluctuate as much. In short, it offers a double advantage: it improves erection quality and helps maintain a steady sex drive.

Risks of the keto diet for your sex life

While the keto diet has its benefits, the transition can be tricky and comes with some common side effects, like the so-called “ keto flu.” This temporary phase can leave you feeling fatigued, irritable, and low on energy . Naturally, if your energy levels drop, you might not feel as motivated or interested in sex, and your libido could take a hit—especially during the first few weeks of adjustment.

Additionally, if the diet isn’t followed correctly—especially without professional guidance—it can lead to deficiencies in essential micronutrients like zinc and magnesium . These nutrients play a crucial role in hormone production and erectile function, meaning an imbalanced keto diet could negatively impact your sexual health (Volek & Phinney, 2011).

What’s the best diet for a healthy sexual life?

There’s no one-size-fits-all answer to this question, there’s no perfect diet for everyone. The way intermittent fasting or the keto diet affects your sex life depends on individual factors like metabolism, physical activity, and hormone levels . Since we can’t generalize, it’s important to listen to your body, pay attention to any unusual signals, and adjust your diet based on your personal needs.

Both approaches can boost energy and support metabolic health, but don’t fall for nutrition “gurus” or online guides promising quick results without professional advice. The key is balance—making sure you’re getting the right vitamins and minerals to support overall health, including your sex drive.

Conclusion

Trendy diets like intermittent fasting and keto can have both positive and negative effects on your sex life. While they can improve blood circulation, hormone production, and metabolism, they can also lead to unwanted side effects if not done properly.

As always, the best approach for both your overall well-being and sexual health is to consult a specialist in nutrition and sexual wellness . Prioritizing your health and intimacy should always come first.

Sources

• Liu, P. Y., & Reddy, R. T. (2022). Sleep, testosterone and cortisol balance, and ageing men. Reviews in endocrine & metabolic disorders, 23(6), 1323–1339.  https://doi.org/10.1007/s11154-022-09755-4

• Longo, V. D., & Mattson, M. P. (2014). Fasting: molecular mechanisms and clinical applications. Cell metabolism, 19(2), 181–192.  https://doi.org/10.1016/j.cmet.2013.12.008

• Paoli, A., Rubini, A., Volek, J. S., & Grimaldi, K. A. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European journal of clinical nutrition, 67(8), 789–796.  https://doi.org/10.1038/ejcn.2013.116  

• Vijayakumar, A., Yakar, S., & Leroith, D. (2011). The intricate role of growth hormone in metabolism. Frontiers in endocrinology, 2, 32.  https://doi.org/10.3389/fendo.2011.00032  

• Volek, J. S., & Phinney, S. D. (2011). The art and science of low carbohydrate living. Beyond Obesity LLC.