The ketogenic diet is a low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy.
The ketogenic diet has become extremely because it spares muscle loss, promotes fat-burning, and has a positive effect on blood sugar levels. The keto diet can also reduce the risk of developing Type II diabetes. One study found that the ketogenic diet reduced fasting blood glucose concentrations by 55 percent in people with type two diabetes. However, the ketogenic diet is not recommended for everyone—especially those who suffer from chronic illness or any eating disorder and some people do suffer with “keto flu” initially.
Should women follow a keto diet?
There are no reasons why women should not do the keto diet. The ketogenic diet is designed to be a high fat, low carb and moderate protein plan that has been scientifically proven to promote weight loss by burning body fat as fuel rather than sugar or carbohydrates.
Ketogenic diet for women over 50
Keto offers so many benefits that it makes sense why people of any age could do keto, including those who are older than fifty years old. The ketogenic diet helps with weight loss, blood sugar control and can help to prevent or manage health conditions such as diabetes, polycystic ovarian syndrome, arthritis and certain cancers.
Ketogenic diet for women postpartum
Women who have just given birth will need a period of time before they are ready to do keto but it is not recommended that keto be delayed for too long. The ketogenic diet can help to heal the body, reduce appetite and improve mental clarity which is why it should be introduced as soon as possible post-childbirth.
Ketogenic diet for women with PCOS
The ketogenic diet can help to improve hormonal balance and reduce acne, insulin resistance and other symptoms of polycystic ovarian syndrome by reducing the amount of carbohydrates in the diet.
Ketogenic diet pregnancy
There are many women that have followed a Keto way of eating during pregnancy, although the goal in these circumstances was not to lose weight, but more of a overall health decision. With that being said, we recommend speaking to your Doctor before making any changes to your diet plan during pregnancy.
Ketogenic diet for women with thyroid disorders
If you are on thyroid medication, keto might be too restrictive and should only be done under the supervision of a doctor. The ketotic diet can help to lower high levels in blood fats which may reduce symptoms of hyperthyroidism or hypothyroidism.
Ketogenic diet for women with PCOS
The keto diet can help to improve hormonal balance and reduce acne, insulin resistance and other symptoms of polycystic ovarian syndrome by reducing the amount of carbohydrates in the diet.
What are the best fats to eat on the keto diet?
The best fats to eat on the keto diet are saturated and monounsaturated fats. Key examples include:
Coconut oil
One tablespoon contains 120 calories, 14 grams of fat and 0 carbohydrates. This is a good option for ketogenic dieters because coconut oil is a solid fat and it contains more healthful fats than processed vegetable oils.
Avocados
These keto diet staples are loaded with healthy monounsaturated fatty acids, as well as fiber to help keep you full for longer. One avocado has around 220 calories, 25 grams of fat, and just two net carbs of fat, and only one gram of net carbs.
Olive oil
Extra virgin olive oil contains healthy fats like omega-three fatty acids that are good for the heart, as well as monounsaturated fats to keep you full. One tablespoon has 120 calories and 14 grams of fat with no carbohydrates or protein.
Butter
Butter is keto-friendly and good for you, too! One tablespoon has 100 calories with 12 grams of fat including 11 grams of saturated fats. Olive Oil: Extra virgin olive oil contains healthy fats like omega-three fatty acids that are good for the heart, as well as monounsaturated fats to keep you full. One tablespoon has 120 calories and 14 grams of fat with no carbohydrates or protein.
Grass fed beef
One burger patty has around 240 calories, 16 grams of fat, and 100 milligrams of cholesterol with zero carbohydrates or protein. Eating grass-fed beef will give you more omega-three fatty acids than grain-fed beef.
Salmon
This keto staple is high in protein and low in both carbs and fat, with only around 130 calories per serving (grilled filet).
Eggs
One egg has 75 calories, six grams of fat, zero carbohydrates, but seven grams of protein. Plus, eggs are keto-friendly and they contain all nine essential amino acids.
Canned Tuna
Canned tuna is keto-friendly because it has zero carbs or fat per serving (one can), but a good amount of protein at 20 grams.
What vegetables can I eat on a keto diet?
Vegetables are an important part of a well-balanced diet. Even on a keto diet, which is high in fat and low in carbohydrates to force the body into ketosis for weight loss, vegetables provide fiber and other nutrients that will help you feel better. But some vegetables are higher in carbs than others, so it’s important to know what types of veggies can be eaten on a keto diet. This article discusses the best options for staying within your carb limits while still getting plenty of nutrition from your produce. Below is a list of different kinds of vegetables that are good choices when following the keto diet:
Vegetables that keto dieters typically eat include:
- Broccoli
- Brussels Sprouts
- Kale
- Spinach
- Cauliflower
- Cucumbers
- Celery
- Spinach
- Mushrooms
- Fennel
- Bell peppers
Fruits people enjoy on keto include:
- Strawberries
- Blueberries
- Lemons
- Tomatoes
- Raspberries
- Peaches
- Cantaloupe
And finally…
If you are looking for a way to lose weight and improve your health, the ketogenic diet may be perfect. This article discusses how this high fat low carb eating regimen can help women with hormonal imbalances, acne, insulin resistance, and other symptoms of polycystic ovarian syndrome by reducing carbs in the diet. Whether you’re looking to eat healthy or need more energy while following an intense workout plan, these tips will work for you!
