Keto Weight Loss: Effective For Women?

The ketogenic diet is a low-carb, high-fat, and protein-rich eating plan that has gained popularity among those looking to lose weight and improve their health. While the keto diet can be effective for weight loss in both men and women, there are some key differences in how it impacts each gender.

One of the main reasons for the gender disparity in keto diet results is the testosterone advantage that men have. Testosterone is a hormone that helps build muscle and burn calories, and eating protein-rich foods on the keto diet further increases testosterone levels. As a result, men often experience more rapid weight loss than women.

However, women can boost their levels of human growth hormone (HGH), which plays a crucial role in weight loss by burning fat. Growth hormone levels decline with age and are particularly low in middle-aged women, who are more likely to suffer from insomnia, which further impacts HGH production.

While the keto diet can aid in weight loss for women, it may not be the best option for those trying to conceive, are pregnant, or are breastfeeding. Additionally, the keto diet can be challenging to maintain due to its restrictive nature, and some women may unintentionally restrict their calorie intake, which can be problematic for fertility and breastfeeding.

To maximize weight loss on the keto diet, it is important for women to get adequate sleep, reduce stress, increase physical activity, and consume nutritious, low-carb foods. Consulting with a healthcare professional before starting any new diet is always recommended.

Women's hormonal needs

Fertility, Pregnancy, and Breastfeeding:

• Fertility: A woman's fertility can be sensitive to calorie restriction, and the keto diet's satiating nature may lead to unintentional calorie restriction. This could be a concern for premenopausal women trying to conceive.
• Pregnancy: The keto diet is generally not recommended for pregnant women due to its restrictive nature and potential for nutrient deficiencies. A well-rounded diet that meets the increased nutritional needs of pregnancy is essential.
• Breastfeeding: Nursing women also have higher nutritional requirements to support their babies' growth and development. The keto diet may not provide sufficient calories or nutrients for this stage.

Menopause:

• Weight Gain: Weight gain during menopause is common, and the keto diet may not be effective for all women in this stage. Hormonal changes during menopause can affect weight management.
• Hormonal Changes: Menopause is associated with a decline in growth hormone, which can impact weight loss. Managing stress and getting adequate sleep are crucial for women in this stage.

Polycystic Ovary Syndrome (PCOS):

• Hormonal Imbalance: PCOS is a hormonal disorder affecting women of reproductive age, and it can lead to enlarged ovaries, higher male sex hormones, and menstrual disturbances. The keto diet has been shown to improve hormonal health and reduce symptoms in women with PCOS.
• Weight Loss: The keto diet may help women with PCOS lose weight and boost fertility. Studies indicate that a low-carb keto diet can aid in weight loss and improve hormonal balance.

Diabetes:

Blood Sugar Control: The keto diet can be beneficial for women with type 2 diabetes by helping to lower blood sugar levels and improve overall blood sugar control. It may even put type 2 diabetes into remission in some cases.

Cancer Treatment:

• Endometrial and Ovarian Cancer: The keto diet has shown potential as a complementary treatment for these cancers by reducing body fat and lowering insulin-like growth factor 1 (IGF-1), creating an inhospitable environment for cancer cells.
• Breast Cancer: There are ongoing clinical trials investigating the use of the keto diet as a treatment for breast cancer.

Mental Health:

Stress and Sleep: Chronic stress and lack of sleep can negatively impact weight loss for women. Stress increases cortisol levels, encouraging the body to store fat, especially around the belly. Improving sleep quality and managing stress can help regulate cortisol levels and support weight loss.

Physical Activity:

Exercise: Incorporating physical activity is vital for weight loss on the keto diet. Exercise stimulates fat loss, builds muscle, and boosts metabolism. It also provides numerous other health benefits, such as lowering the risk of chronic conditions.

In conclusion, while the keto diet may offer benefits for women in certain stages of life or with specific health conditions, it is not a one-size-fits-all solution. Women's hormonal needs vary, and it is essential to consider individual circumstances when deciding on a dietary approach. Consulting with a healthcare professional or registered dietitian can help women make informed decisions about their dietary choices and ensure their nutritional needs are met.

Weight loss studies specific to women

While there is a wealth of research on the keto diet, much of the focus has been on men or people assigned male at birth. However, several studies have included women or focused exclusively on the effects of the keto diet on women. Here are some weight loss studies specific to women:

• A 2018 study of 45 women with ovarian or endometrial cancer found that participants who followed a ketogenic diet for 12 weeks lost significantly more total body fat and 16% more belly fat than those on a low-fat, high-fibre diet.
• A separate 2018 study of adults with obesity, including 12 women, showed that following a low-calorie ketogenic diet for 14 weeks significantly reduced body fat, decreased food cravings, and improved sexual function.
• An older review of 13 randomised controlled trials, including a population of 61% women, found that participants who followed ketogenic diets lost 2 pounds (0.9 kg) more than those on low-fat diets after 1-2 years.
• A 2019 study of 52 women found that low and moderate-carb diets containing 15% and 25% carbs, respectively, reduced body fat and waist circumference over 12 weeks, similar to a ketogenic diet containing 5% carbs.
• A 2019 case study of a 65-year-old woman with a 26-year history of type 2 diabetes and depression showed that after following a ketogenic diet for 12 weeks, along with psychotherapy and high-intensity exercise, her HbA1c levels dropped out of the diabetic range, and her fasting blood sugar and markers for clinical depression normalised.
• A 2017 study of 25 people, including 15 women, showed that after 32 weeks of following a keto diet, approximately 55% of the study population had HbA1c levels below the diabetic level, compared to 0% in those following a low-fat diet.
• A 2018 study of 45 women with endometrial or ovarian cancer found that following a ketogenic diet increased blood levels of ketone bodies and lowered levels of insulin-like growth factor 1 (IGF-I), which may promote the spread of cancer cells.
• A 2018 study also showed that the ketogenic diet may improve physical function, increase energy levels, and decrease food cravings in people with endometrial and ovarian cancer.
• Studies have also shown that the keto diet may help women with polycystic ovarian syndrome (PCOS) lose weight, improve hormonal imbalances, and boost fertility.

While these studies provide insights into the effects of the keto diet on weight loss in women, more research is needed to fully understand the long-term impacts of this dietary approach.

Risks of keto for women

While the keto diet has been shown to be effective for weight loss in women, there are some potential risks and negative side effects that women should be aware of before starting this diet.

Cholesterol and Heart Health

If you have a history of high cholesterol or heart disease, keto may not be a good choice. Research suggests that keto could increase total and LDL ("bad") cholesterol. The keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. However, other studies suggest that it could help increase HDL ("good") cholesterol. The differences are likely related to the type of fat in the diet (saturated fat from animals versus fats from plants like olive oil).

Disordered Eating

Any diet that severely restricts a group of foods could increase the risk of disordered eating. Some people may take a diet too far, leading to unhealthy patterns such as binging after over-restriction or developing a fear of food or weight gain. If food becomes an obsessive focus or you no longer get pleasure from eating, it's time to consider another eating pattern.

Nutrient Deficiency

The keto diet restricts many nutrient-dense foods, such as fruits, grains, and legumes, which can lead to nutrient deficiencies. "If you're not eating a wide variety of vegetables, fruits, and grains, you may be at risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C," says one expert.

Liver and Kidney Problems

The keto diet could overload the kidneys and make any existing liver conditions worse. The kidneys help metabolize protein, and the high protein content of the keto diet may be too much for them to handle.

Constipation

The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation.

Fuzzy Thinking and Mood Swings

Low-carb diets like keto may cause confusion and irritability. The brain works best when it uses sugar from healthy carbohydrates as its energy source.

Stress and Sex Hormones

Keto can increase the body's stress response, leading to increased levels of cortisol, the primary stress hormone. This can make it harder to lose weight, especially belly fat. Additionally, cutting out fiber can lead to increased estrogen levels, worsening estrogen dominance.

Fertility

If your hormones are thrown off by the keto diet, it could impact fertility and make it more challenging to get pregnant. Your body may perceive the nutrient depletion caused by keto as a stressful environment that is not safe for growing a baby.

Cancer Treatment

While keto has been shown to be beneficial as a complementary treatment for certain types of cancer, it is not recommended as a treatment for most cancers due to its highly restrictive nature and the lack of high-quality research.

Keto Flu

The keto diet can cause unpleasant symptoms known as the "keto flu" during the adaptation phase. These symptoms include irritability, nausea, constipation, fatigue, and muscle aches.

Long-Term Sustainability

The keto diet is highly restrictive and may be difficult to maintain in the long term. Some evidence suggests that the weight-loss benefits of keto drop off around the 5-month mark. Less restrictive, lower-carb diets may have comparable effects and are easier to sustain.

Top keto supplements for women

The keto diet is a popular way to lose weight and improve health. However, it can be challenging to maintain over time. Keto supplements can help individuals stay on track by providing their bodies with exogenous ketones to support weight loss and maintain a healthy lifestyle. Here is a list of some of the top keto supplements for women:

• Leanbean: This supplement is designed to aid in weight loss and is suitable for women. It contains Beta-Hydroxybutyrate (BHB), which helps the body metabolise fat instead of carbohydrates. Leanbean is made in FDA-registered facilities and is free from artificial ingredients and additives.
• KetoCharge: KetoCharge is a ketogenic diet pill that helps the body achieve ketosis, a state where it burns fat for energy instead of carbohydrates. It contains BHB, magnesium, ginger root extract, green tea extract, and raspberry ketones. KetoCharge is vegetarian-friendly and gluten-free.
• Instant Knockout: This supplement is designed to burn fat, boost energy, and increase focus. It contains BHB salts, caffeine anhydrous, green tea extract, and guarana seed extract. Instant Knockout is vegan-friendly and may cause some side effects.
• BioTRUST Keto Elevate: This is a powdered ketogenic diet supplement that helps with weight loss and elevated ketone levels without strictly following a keto diet. It contains C8 (Caprylic Acid), a type of medium-chain triglyceride (MCT) that supports ketosis and increases fatty acid uptake. BioTRUST Keto Elevate is flavourless and can be added to water, coffee, or other beverages.
• Phytage Labs Keto-T911: This supplement is designed to help individuals achieve healthy ketosis and burn fat. It contains all three types of ketone salts: magnesium, sodium, and calcium BHB. Phytage Labs Keto-T911 is made by a reputable brand and meets FDA and GMP manufacturing standards.
• GoKeto BHB Capsules: These keto diet pills contain ketones, apple cider vinegar, calcium, sodium, magnesium BHB, vitamin C, green tea extract, and other essential vitamins and minerals. GoKeto BHB Capsules have been linked to improved mental health, increased energy levels, and better focus and concentration.

How to start keto for women

The keto diet is a high-fat, low-carb eating regimen in which you consume 55-70% of your calories from fat, 20-35% from protein, and less than 10% from carbohydrates. This diet helps unlock the fat-burning state called ketosis. Carb restriction is key to keto as it keeps the hormone insulin low, which in turn helps you access stored body fat.

Eat enough calories

This is especially important for women of reproductive age. A woman’s fertility is susceptible to calorie restriction, and keto is a highly satiating diet. Don’t gorge yourself, just eat until you’re full.

Be careful with fasting

This goes with the first tip. Intermittent fasting may help with weight loss and metabolic health, but it’s wise to go keto first before you start fasting. Starting both at once may be too much.

Allow transition time

Fat-adaptation doesn’t happen overnight. If possible, give your fat-burning machinery a few weeks to rev up before you decide if keto is right for you.

Take electrolytes

Keto flu is often a case of electrolyte deficiency. Taking electrolytes (especially sodium) can help prevent these undesirable symptoms.

Prioritize nutrient-dense foods

Look to whole foods like eggs, leafy greens, fish, avocados, and meat to keep your body humming along.

Get enough protein

If you don’t eat enough protein, your exercise recovery and lean mass will suffer. And contrary to popular belief, high-protein keto diets are perfectly compatible with weight loss.

Don't force it

Lastly, don’t be too strict with your keto diet. If you want to reintroduce carbs occasionally, go for it. You don't have to feel guilty about the sporadic cheat meal.

Frequently asked questions