Keto Weight Loss: Do Women Lose Less?

The ketogenic diet is a popular choice for people looking to lose weight. By significantly restricting carbohydrate intake, the body goes into a stage called ketosis, where it becomes very efficient at burning fat and using it for energy instead of glucose. While the keto diet can be effective for weight loss, there are several reasons why women may lose less weight on this diet. One reason is evolutionary makeup; as the female body is always preparing for potential pregnancy, women naturally have at least 10% more body fat stores and less muscle mass than men. Since muscle burns more calories than fat, men typically have a higher metabolism and burn more calories at rest, making weight loss easier for them. Additionally, women's hormones are tied to reproduction, stress, and metabolism, and can fluctuate based on menstrual cycles, sleep, and carb intake. This makes women more sensitive to dietary changes, and a drastic reduction in carbs may send the body into starvation mode, where it holds onto calories and stalls weight loss. Women may also struggle with mealtime decisions, especially if they are responsible for cooking for others, and social pressures can make sticking to the keto diet challenging. Furthermore, there are limited studies on the effects of keto specifically on women, with the majority of research being conducted on male participants. Despite these challenges, the keto diet can be beneficial for women's health when done correctly and in consultation with a healthcare professional.

Women may have more body fat and less muscle mass than men

Additionally, undiagnosed polycystic ovary syndrome (PCOS) is the most common endocrine disorder, affecting almost 10% of women, yet 70% of women with PCOS don't know they have it. PCOS causes insulin resistance, weight gain, and difficulty maintaining a healthy weight.

Menopause can also cause weight gain, specifically in the lower abdomen. The decrease in metabolism and hormones during menopause can lead to weight gain and make it more challenging for women to lose weight.

Furthermore, female hormones are tied to reproduction, stress, and metabolism, and they fluctuate based on menstrual cycles, sleep patterns, and carbohydrate intake. As a result, women's hormones are more sensitive to dietary and lifestyle changes, such as a ketogenic diet.

During pregnancy, it is crucial not to aim for weight loss, as the growing baby needs adequate nutrients and calories for proper development. Instead, focus on maintaining a healthy weight and ensuring sufficient nutrient intake for both mother and child.

Women may have undiagnosed PCOS, which can cause weight gain

Women with PCOS are more likely to be overweight or obese, and as a result, are at higher risk of diabetes, heart disease, sleep apnea, and uterine cancer. PCOS can also cause irregular periods, acne, and fertility issues.

If you suspect you may have PCOS, it's important to see a doctor, who can help you manage the condition and its symptoms. Treatment options typically involve reducing insulin levels through diet modifications, exercise, medications, and/or supplements. Losing weight can also help alleviate PCOS symptoms and improve insulin sensitivity, reducing the risk of associated diseases.

Women may experience menopause, which can cause weight gain

During menopause, women may notice an increase in belly fat, which is associated with several health risks. Visceral fat, as it is known, is linked to an increased risk of heart disease and can exacerbate menopausal symptoms such as hot flashes. Maintaining a healthy weight during menopause is crucial, and there are several strategies that can help. Adopting a healthy diet, such as the Mediterranean diet, can help prevent weight gain and improve energy levels. A low-calorie or low-carb diet can be effective, but crash diets are not recommended. Regular physical activity is also essential, with experts recommending at least 150 minutes of moderate-intensity exercise or 75-150 minutes of vigorous-intensity activity per week. Muscle-strengthening activities are also advised for at least two days a week.

In addition to diet and exercise, other lifestyle changes can help mitigate weight gain during menopause. Getting adequate sleep and limiting alcohol intake are important. Poor sleep can disrupt hunger-regulating hormones, leading to increased appetite and poor food choices. Excessive alcohol consumption can contribute to weight gain, disrupt sleep, and worsen menopausal symptoms. Managing stress through techniques like meditation or yoga can also be beneficial, as chronic stress can impact weight loss and hormone levels.

While menopause-related weight gain can be challenging, it is not inevitable. By making healthy dietary choices, staying active, and adopting positive lifestyle habits, women can minimize weight gain and improve their overall health during this natural life transition.

Women may need to limit carbs slowly

Unlike men, who can decide to start a keto diet any day and go from 300g of daily carbs in the Standard American Diet (SAD) to 25g, women need a little more time to adjust.

If you haven't started a keto diet yet, begin by tracking your regular food intake. This will give you practice for measuring your food and tracking your macros in keto, and it will also give you an average carb baseline for your body.

Let's say you're a typical American woman eating 250g of carbs per day. Though you'll get into ketosis faster the fewer carbs you eat, it doesn't take drastic measures to find success.

When 24 women followed a low-carb diet for eight weeks, they lost an average of 19 pounds and experienced significant reductions in their blood sugar levels, insulin resistance, triglycerides and free testosterone levels by simply limiting their net carbs to 70g per day.

To ease your hormones into low-carb living, try this blueprint:

• Week one of your keto diet should begin with a goal of no more than 150g of daily net carbs. See if you can finish this first week somewhere near the 100g mark.
• On week two, do the same thing: start around 100g early in the week and end close to 50g per day.
• By the third week, you'll be well on your way to the under 25g zone and near or in ketosis.

This gradual carb reduction will let your body adjust and adapt while you see what life is like with fewer carbs. Just make sure to listen to your body. If you're feeling tired, unable to finish your workouts, and hungry often, you may need to add a few more carbs to your day until you're fat-adapted.

More carbs, more flexibility

Being too strict with yourself can make it hard to stick to a diet long-term. If your body is telling you it wants more carbs during certain times of the month and sticking to keto is making you miserable, try giving yourself a break. You can always go back to keto once you feel 100% again.

If you do decide to increase your daily carb intake, you'll still want to stick to healthy sources. Complex carbohydrates are best, as they won't spike your blood sugar and leave you hungry a couple of hours later. Excellent carb sources include fresh berries like strawberries, raspberries, blackberries, and blueberries.

Women may need to track their food intake and keep a keto journal

Additionally, keeping a keto journal can help women identify any problem foods or eating patterns that may hinder their weight loss journey. For example, constant snacking or consuming too many acceptable carbs, such as nuts and dairy, can prevent them from achieving ketosis, a critical state for burning fat and losing weight. A food journal can also help women with underlying medical conditions, such as polycystic ovary syndrome (PCOS), track their food intake and make any necessary adjustments to support their health goals.

Furthermore, a keto journal can be a valuable tool for women to understand their eating habits and hold themselves accountable. It can help them identify any triggers that lead to overeating or cravings and make adjustments to their meal plans accordingly. This is especially beneficial for women who are responsible for cooking and preparing meals for their families, as it can be challenging to stick to a keto diet while catering to others' dietary preferences.

Lastly, a keto journal can be a great way for women to monitor their overall health and well-being. It can include tracking metrics such as water intake, sleep, mood, and exercise, which are all essential factors in weight loss and maintaining a healthy lifestyle. By regularly reviewing their keto journal, women can identify trends and make informed decisions about their diet and lifestyle choices.

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