The Ultimate Guide To Keto For Women
Many women adopt the Keto diet to lose weight, enhance well-being, and boost overall health. The diet has proven effective for numerous women, as seen in news stories, scientific publications, and the Carb Manager community. Men also benefit from the Keto diet. However, there are some differences in how men and women respond to low-carb diets.
What is Keto?
“Keto” refers to the ketogenic diet, a high-fat, low-carb eating plan where 55-70% of calories come from fat, 20-35% from protein, and less than 10% from carbohydrates. This macro ratio helps achieve ketosis, a fat-burning state.
Does Keto Work the Same for Men and Women?
Men and women share the same fat-burning mechanisms and ketone – producing abilities. However, women have unique nutritional needs due to fertility, pregnancy, and breastfeeding. These stages require extra nutrients. The Keto diet’s satiating nature may lead to unintentional calorie restriction, potentially problematic for premenopausal women or those caring for babies. Yet, it can benefit women with PCOS by improving hormonal health.
Top 10 Benefits of Keto for Women
Most of these benefits apply to both sexes, except for PCOS – related ones.
- Weight loss: The primary reason for trying Keto, it helps reduce weight by promoting fat burning and calorie restriction.
- More stable energy: Limiting carbs stabilizes blood sugar and energy levels.
- Fewer cravings: Ketosis reduces hunger hormones, curbing overeating.
- Diabetes therapy: Low-carb diets are effective for lowering high blood sugar in type 2 diabetes.
- Mental sharpness: Ketones provide clean energy for the brain, enhancing cognitive function.
- Potential cancer treatment: Keto may starve cancer cells of glucose and lower growth factors like insulin and IGF-1.
- Brain health: Ketosis may benefit neurodegenerative diseases like Alzheimer’s and Parkinson’s.
- Lower inflammation: Keto reduces pro-inflammatory factors and increases anti-inflammatory ones.
- Endurance: Fat adaptation provides a sustainable energy source for endurance activities.
- PCOS therapy: Low-carb diets aid in fat loss and improve hormonal health in women with PCOS.
Keto for Women: Risks and Who Should Avoid It
Gender-neutral risks include increased LDL cholesterol, “keto flu,” and athletic difficulties. Certain groups should avoid Keto: pregnant/nursing women, those with fat digestion issues, kidney failure, familial hypercholesterolemia, eating disorders, and growing children.
Top Keto Supplements for Women
Consider these supplements to enhance your Keto diet:
- Electrolytes
- Omega-3 fatty acids
- Vitamin D
- MCT oil
- Exogenous ketones
- Greens powder
Pregnant and nursing women should increase nutrient intake with a prenatal multivitamin.
How to Start Keto for Women
- Eat enough calories: Vital for reproductive-age women to avoid fertility issues.
- Be careful with fasting: Start Keto before trying intermittent fasting.
- Allow transition time: Give your body weeks to adapt to fat burning.
- Take electrolytes: Prevent “keto flu” symptoms.
- Prioritize nutrient-dense foods: Choose whole foods over fat bombs.
- Get enough protein: Essential for exercise recovery and lean mass.
- Don’t force it: Allow occasional carbs for long-term adherence.
