Keto For Overweight Women: Does It Work?

The ketogenic diet, or keto, is a high-fat, low-carb eating regimen that has been credited with helping people lose weight and improve their health. While keto has been shown to be effective for both men and women, there are some meaningful differences in how women respond to the diet. For example, due to its satiating nature, it's easy to under-eat calories on keto, which may be problematic for premenopausal women trying to stay fertile or nursing a baby. Additionally, women's hormones fluctuate based on menstrual cycles, sleep, and carb intake, so a drastic dietary switch like keto can wreak havoc with their hormones if they're not careful. Nevertheless, keto can be an effective way for women to lose weight, improve their health, and manage conditions like polycystic ovarian syndrome (PCOS) and type 2 diabetes.

Weight loss

The keto diet has been shown to be an effective way to lose weight, especially for women. In a 2018 study of 45 women with ovarian or endometrial cancer, researchers found that participants who followed a ketogenic diet for 12 weeks lost significantly more total body fat and belly fat than those on a low-fat, high-fiber diet.

Another study of adults with obesity that included 12 women showed that a low-calorie ketogenic diet for 14 weeks significantly reduced body fat, decreased food cravings, and improved sexual function.

A review of 13 randomized controlled trials that included 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.

The keto diet can also help reduce insulin resistance, which is often a factor in weight gain and difficulty losing weight. By lowering insulin levels, the keto diet can help the body access stored body fat for energy, leading to weight loss.

Additionally, the keto diet's high-fat content can help increase feelings of fullness and reduce hunger, making it easier to eat fewer calories and creating a calorie deficit, which is necessary for weight loss.

However, it's important to note that the keto diet may not be as effective for weight loss in the long term. Some evidence suggests that the weight loss benefits of the keto diet may decrease after about 5 months due to its restrictive nature. Less restrictive low-carb diets may have similar effects and may be easier to sustain long-term.

Furthermore, the keto diet may not be suitable for everyone. It is highly restrictive and can be challenging to maintain, especially for women who are pregnant or breastfeeding. It is always recommended to consult with a healthcare professional before starting any new diet, especially one as restrictive as the keto diet.

Improved health markers

Weight loss

The keto diet is an effective way to lose weight and lower the risk of certain diseases. The diet works by depleting the body of its sugar reserves, causing it to break down fat for energy. This results in the production of molecules called ketones that the body uses for fuel.

Acne

Acne has several different causes and may have links to diet and blood sugar in some people. Eating a diet high in processed and refined carbohydrates may alter the balance of gut bacteria and cause blood sugar to rise and fall significantly, both of which can adversely affect skin health. A 2012 study found that a ketogenic diet could reduce acne symptoms in some people.

Cancer

The diet is currently being explored as an additional treatment for cancer, because it may help slow tumour growth. The diet may also help reduce cancer growth factors like insulin and IGF-1.

Alzheimer's disease

The keto diet may help reduce symptoms of Alzheimer’s disease and slow its progression. The ketones that generate during the keto diet provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells.

Epilepsy

The ratio of fat, protein, and carbs in a keto diet alters the way the body uses energy, resulting in ketosis. Ketosis is a metabolic process during which the body uses ketone bodies for fuel. The Epilepsy Foundation suggests that ketosis can reduce seizures in people with epilepsy – especially those who have not responded to other treatment methods.

Polycystic ovary syndrome (PCOS)

The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome. A pilot study from 2005 examined five women over 24 weeks. The researchers found that a ketogenic diet improved several markers of PCOS, including ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH), and levels of fasting insulin.

Heart health

The keto diet can help improve risk factors like body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar. When a person follows the ketogenic diet, it is important that they choose healthful foods. Some evidence shows that eating healthful fats, such as avocados instead of less healthful fats, such as pork rinds, can help improve heart health by reducing cholesterol.

Hormonal health

The keto diet has been shown to have a range of effects on women's hormonal health. While it can be a successful weight-loss strategy, it can also lead to hormonal changes that may influence the menstrual cycle. Some women on the keto diet have reported irregular periods or a loss of their monthly cycle altogether, a phenomenon called amenorrhea. This may be due to the quick weight loss that the keto diet often causes. As weight drops, estrogen levels also decrease, and this can lead to issues such as vaginal dryness and an increased risk of bone loss.

However, the keto diet has also been shown to have positive effects on hormonal health in certain cases. For example, it has been found to improve hormonal health in overweight women with PCOS (polycystic ovary syndrome). The keto diet can also help regulate insulin and improve blood sugar control, which can benefit women with PCOS, as well as those with type 2 diabetes. Additionally, the ketogenic diet can aid in reducing cortisol, the stress hormone, which is released when blood sugar spikes and drops rapidly. By regulating blood sugar response, the keto diet can lead to an overall lower release of cortisol, reducing stress on the body.

The keto diet is also being explored as a potential treatment for certain cancers, particularly endometrial or ovarian cancer. By starving cancer cells of their primary fuel source, glucose, the keto diet may help slow tumour growth. Furthermore, the keto diet has been linked to improved mental sharpness, as ketones produced by burning fat provide the brain with clean and efficient energy.

Overall, while the keto diet can lead to hormonal changes and irregularities in the menstrual cycle, it can also have positive effects on hormonal health, especially in women with conditions like PCOS or type 2 diabetes. It is important to note that premenopausal and perimenopausal women's bodies are particularly sensitive to dietary changes, and the keto diet should be approached with caution in these cases.

Diabetes therapy

The ketogenic diet has been shown to be effective in managing type 2 diabetes by lowering blood sugar and promoting weight loss. It can also help reduce the need for insulin and other diabetes medications. However, it is important to note that the keto diet may not be suitable for everyone with diabetes and should be approached with caution.

How Keto Works for Diabetes

The keto diet is a high-fat, low-carb eating plan that puts your body into a metabolic state called ketosis. In ketosis, your body uses fat, instead of carbohydrates or glucose, for energy. This shift in energy source can help improve blood glucose (sugar) levels and reduce insulin resistance, which is beneficial for people with type 2 diabetes.

Research Supporting Keto for Diabetes

Several studies have found that the keto diet can lead to significant improvements in blood sugar control and weight loss in people with type 2 diabetes. In one study, participants following a keto diet saw greater improvements in blood sugar levels and medication reduction compared to those on a low-glycemic diet. Another study found that a keto diet outperformed a conventional, low-fat diabetes diet over 32 weeks in terms of weight loss and blood sugar control.

Pros and Cons of Keto for Diabetes

The keto diet can be an effective tool for managing type 2 diabetes, but it may not be suitable for everyone. Here are some of the pros and cons to consider:

Pros:

• Improved blood glucose control: Keto can help lower blood sugar levels, which is crucial for managing type 2 diabetes.
• Weight loss: Keto has been shown to promote weight loss, which can be beneficial for people with diabetes as it may improve insulin sensitivity.
• Reduced medication dependence: Following a keto diet may lead to a reduction in the need for diabetes medications, including insulin.

Cons:

• Risk of hypoglycemia: For people with diabetes, especially those on certain medications, there is a risk of low blood sugar (hypoglycemia) if carbohydrate intake is too restricted.
• Sustainability: The keto diet can be challenging to stick to in the long term due to its restrictive nature. Yo-yo dieting can be dangerous for people with diabetes.
• Nutritional deficiencies: The keto diet may not provide all the necessary nutrients, and supplementation may be required.
• Constipation: Keto diets can be low in fiber, which may lead to constipation.
• High cholesterol: People with diabetes are already at risk for high cholesterol and heart disease. The keto diet may increase LDL cholesterol, a risk factor for heart disease.

Tips for Starting Keto for Diabetes

If you are considering starting the keto diet to manage your diabetes, here are some tips to keep in mind:

• Consult your doctor: Before making any drastic dietary changes, speak with your doctor to determine if keto is a safe and suitable option for you.
• Monitor blood sugar and ketone levels: Closely monitor your blood sugar and ketone levels to ensure they stay within a safe range.
• Work with a dietitian: A registered dietitian can help you create a keto meal plan that meets your individual needs and ensures adequate nutrient intake.
• Be mindful of portion sizes: Keto can be very satiating, and it's important to ensure you're eating enough calories, especially if you're a woman of reproductive age.
• Prioritize nutrient-dense foods: Choose whole, nutrient-dense foods like eggs, leafy greens, fish, avocados, and meat.
• Be cautious with fasting: Intermittent fasting can be beneficial, but it's best to start with keto first and then gradually introduce fasting if desired.
• Be mindful of potential side effects: The transition to keto may come with side effects like headaches, brain fog, and constipation. These usually resolve with time.

Cancer treatment

The ketogenic diet (KD) has been reported to play a role in cancer development, with pre-clinical experiments indicating an overall anti-tumour effect. However, the conclusions are controversial, with some studies showing pro-tumour effects or severe side effects in certain cancer models. Therefore, it is uncertain whether KD has anti-tumour effects in pre-clinical studies.

Ketogenic Diet and Cancer Treatment

The ketogenic diet is a high-fat, low-carbohydrate diet with adequate amounts of protein. By reducing the glucose supply and selectively cutting off the energy source of cancer cells, the ketogenic diet can inhibit tumour growth and enhance the efficacy of targeted therapy.

Several pre-clinical studies have suggested that KD is a potent anti-cancer therapy when used separately or as an adjuvant. It has been reported to slow tumour growth, delay tumour development, and prolong survival time. Some studies have also shown that KD can increase the sensitivity of cancer cells to classic chemotherapy and radiotherapy when used in combination.

Clinical Evidence

Clinical evidence from randomised controlled trials is currently lacking, and available evidence is mostly from case reports and pilot/feasibility studies. However, a few randomised controlled trials have shown that chemotherapy combined with KD can improve biochemical parameters, body composition, and overall survival with no substantial side effects in breast cancer patients.

Limitations and Future Directions

The pre-clinical evidence points towards an overall anti-tumour effect of KD in animal studies with limited tumour types. However, the efficacy of KD on tumours is influenced by various factors, including cancer type, genetic background, cell line, and model system. Therefore, more pre-clinical studies are needed to elaborate on the anti-tumour effects of KD.

Additionally, more randomised controlled trials are required to explore the benefits of adjuvant KD in specific cancers and to establish whether there are any clinical benefits to KD as a cancer treatment.

Frequently asked questions