Women are more conscious about their health and appearance than men. It is a very common thing in today’s societies. So, when there is a new diet plan going around, women are more intrigued about the diet plan. A Keto diet plan is one of these plans that is loved by women, a diet plan with low-carb and high-fat contents. It is mostly favored by people for weight loss purposes. There are also other benefits like maintained blood sugar, better metabolic rates, due to keto.
A ketogenic diet activates the ketosis in the body, it is a metabolism process for the burning of fat to fulfill the energy requirements. Usually, this work is done with carbohydrates, but as we taking a low-carb content in our meals due to keto so the processes shift towards fat metabolism.
Keto for Women
Is keto the same for both men and women? It is a very common and often-asked question by the female group. Many studies have shown that the results of a keto diet are both similar in a man and a woman, there is as such no difference in weight loss or other health concerns. A positive thing about women being on diet is that they get very passionate about it. They are fully determined and passionate about it. Although men can get lazy sometimes, this factor is not of much importance.
Women mostly adapt to the ketogenic diet, for weight loss purposes, they want to reduce stubborn fat and have a healthier and slim body. Some people say that keto and intermittent fasting is very unhealthy and harmful for women that it can mess up their hormones but this is a wrong concept. Keto is a very healthy and nutritional way for women to lose weight and maintain their body’s internal environment.
Following are the points that will clarify this wrong concept of keto being harmful to women:
When you reduce your body’s insulin levels by doing keto or intermittent fasting, you are instantly enhancing certain fat-burning hormones as insulin is a fat-making hormone, it has the power to restrict the fat burning process. Insulin is a very dominant hormone that nullifies the effects of other hormones so, by doing keto you will increase the production of hormones like adrenaline, growth hormones, thyroid, and glucagon.
Also, by decreasing insulin levels, you are preventing POCS which is a big problem for women during their menstrual life cycle.
As you are consuming more healthy fat, you are increasing bile production which converts the inactive T4 thyroid hormone into active form T3. So, it makes the thyroid gland work more efficiently and due to healthier fat intake, the absorption of vitamin supplements also increased in your blood.
When you consume dietary fiber on a keto diet, you are providing the raw material of steroid hormone; estrogen, progesterone. to the body. The keto diet also provides healthy fat for the production of these hormones.
Supports brain functions:
Keto supports the functions and helps in the repairing of brain cells, which results in new cell production. Also, with better brain function, you have an enhanced endocrine system as it mostly operates from the brain.
Ketogenic diet results in better pancreas functioning, it takes the stress of them and makes their work more effective.
Why there is a difference in the keto diet between women and men?
Women’s body is very different from men, but it does not mean that if they do keto, it will affect their health or normal body functioning. Some of the differentiate factors between men and women are as follow:
A woman has to deal with the menstrual cycle every month. It is a time which is very uncomfortable and irritating for them. It is a time in which women’s hormones are very irregular however, the keto diet can help you with that, and keto regulates various hormones of your body and also prevent POCS. So, when you are on a keto diet, it will have positive effects on your periods which will result in less irritation and fatigue.
Hormones are very crucial for a woman’s body. They control everything from reproduction to metabolic rates and stress management. They usually fluctuate a lot when even a slight change occurs in the body. But on a keto diet, your hormones are more regulated and balanced due to the healthy fat and less insulin levels.
Women are more responsible than men in handling the house. They have to do everything like preparing meals, taking care of kids, and all the household work like washing, cleaning, . So, the women thoughts that going on a keto diet can mess up all of this even more but this is not true, you will feel a little sickness at the beginning of the diet but after your body gets adapted to keto, you will more be energized and active.
So, keto is completely safe and beneficial for a woman.
Foods for women to include in your keto diet plan:
The ketogenic diet is one of the diets that have a restricted meal pattern. Not the one where you can eat anything with the tag of healthy and natural so, you have to think it through with the meal preparation. It is important to have a brief knowledge about what you can eat and whatnot. Following is some of the food items that you can include in your keto plan:
- Low-carb vegetables like avocado, onions, pepper, leafy vegetables, fresh herbs, and spinach
- Nuts and seeds
- Eggs and nut-based milk
- Animal protein such as beef, fatty fish, chicken, and turkey.
- Oils such as coconut oil, avocado oil, and olive oil.
- Low-carb vegetable juice and herbal teas
- Low-sugar fruits such as berries and citrus ones
Foods for women to restrict in a keto diet plan:
There are certain food items that you need to restrict in your keto plan. Especially the ones which does not fulfill the low-carb and high-fat content. Some of these food items are as follow:
- Whole-grain and refined foods such as cereals, rice, pasta, noodles, baked goods.
- Legumes, lentils, and beans
- Sugary fruits
- Starchy vegetables such as peas, potatoes, carrots Also, tuber and root vegetables.
- Sweet foods such as ice cream, cookies, cakes, cold drinks, processed juices.
- Honey, maple syrup, chocolate syrup.
- Packaged foods such as biscuits, chips.
Health benefits of keto for women:
There are many health benefits of keto for women. If they follow the low-carb and high-fat pattern of keto properly.
Positive mood and energy changes:
Once your body is adapted to ketosis. The ketone body will serve as a great energy source for the brain and will improve its functionality. It has been shown in some studies that a low-carb diet such as keto may improve mood swings and positive energy in women.
A recent survey shows that the women who have taken on a keto diet have enhanced fertility with greater improvements.
A Keto diet can help with excess hunger issues. It has resulted from many studies that a low-carb diet can act as an appetite suppressant. It is due to the increased fat content in your diet. As it provides you with more calorie ratio. Fat provides 9 calories per gram while carbohydrates provide 4 calories per gram.
We usually eat a lot of processed and unhealthy foods in our daily life. Being on a diet is a great option to orientate your nutritional values towards a healthy status. A ketogenic diet is one of the most popular choices in this regard.
Tips for a more successful keto diet for Women:
Make yourself prepared:
Preparing yourself is an important thing. You need to make yourself understand that how this diet is going to change your life. You have to have full determination to face all the difficulties during this diet.
Moderately limit carbs intake:
When you go on a low-carb diet, you need to gradually reduce your carbohydrates. It is very necessary to do. So, that your body can easily adapt to the change. Otherwise, if you abruptly decrease the carb intake, it can cause a negative change to your body.
Meal planning is very significant while following a keto diet. It is a diet plan with specific meals and snacks, which needs to be prepared before the eating time. Otherwise, it will become very irritating for you.
Maintaining period cravings:
The periods are an uncomfortable time of the month for women. And if you are following a diet plan, it is even harder. So, while being on keto and also periods, try to make yourself happy. You can do that by eating your favorite craving items but the one which is keto-friendly. They should not cross the keto nutrient limits.
Adapting to ketosis:
Always listen to your body, understand what it accepts and what not. Sometimes, we do not like certain animal meat but if it is in our diet plan. You do not have to force yourself to eat it. Because it will not be effective if your brain does not affect it. It also may result in increased stress levels which are not good for the diet.
So, always look after how your body is adapting to ketosis.
The keto diet is very effective for women, it works wonders for a female’s body like better hormone levels, increased fertility. A woman feels more active and energized on a keto diet, as it balances the internal body environment remarkably. It is only a myth that keto is dangerous or unhealthy in any way for women, the reality is the opposite of it.
The women who have done keto diets are very happy and satisfied by its results. They love to do this diet again and again and always recommend it to other and also the studies that have done around this subject, are very successful. The privileges of a ketogenic diet are unlimited for women.