Keto For Women: Is It Safe Or Not?

The ketogenic diet has been touted as a weight-loss wonder, but it's a highly restrictive medical diet that comes with serious risks. While it has shown promise in improving certain aspects of health in women, such as body weight and blood sugar control, it may not be suitable for all women. The keto diet is a high-fat, very-low-carb diet that can lead to nutritional deficiencies and is not recommended for those with certain underlying medical conditions. Women's bodies are different from men's, and they may experience negative side effects from the keto diet, including hormonal imbalances, period problems, and mood swings.

Keto and cholesterol

The ketogenic (keto) diet is a high-fat, very-low-carb diet that shifts the body into a metabolic state called ketosis, where the body uses fat instead of carbs for energy. While the keto diet has been shown to be effective in improving certain aspects of health in women, including body weight and blood sugar control, it may not be suitable for all women, especially those with a history of high cholesterol or heart disease.

The effect of the keto diet on cholesterol levels is a topic of ongoing research and debate. Some studies suggest that the keto diet may increase total cholesterol and low-density lipoprotein (LDL) or "bad" cholesterol, which is linked to atherosclerosis and an increased risk of heart disease and stroke. However, other studies have found that the keto diet may have a more modest impact on cholesterol levels, with minimal changes in LDL levels.

A review by the National Lipid Association in 2019 found that keto generally produces modest reductions in triglycerides, modest changes in high-density lipoprotein (HDL) or "good" cholesterol, and minimal changes in LDL cholesterol levels. Some studies included in the review showed an increase in LDL levels on low- or very-low-carb diets, but long-term studies are needed to confirm these findings.

The impact of the keto diet on cholesterol levels may depend on the quality of the diet and the types of fats consumed. A diet high in saturated fat, such as butter, coconut oil, and animal fat, may have a more detrimental effect on cholesterol levels and heart health. On the other hand, a keto diet high in healthy unsaturated fats and limited in unhealthy saturated fats may have a more favourable impact on cholesterol levels.

It is important to note that the keto diet is highly restrictive and may not be sustainable for everyone. Additionally, the long-term implications of the keto diet as a weight loss regimen are not entirely understood, and it is not recommended by most professional medical societies as a healthy dietary regimen for weight loss.

If you are considering the keto diet, it is essential to consult with a healthcare professional first, especially if you have underlying health conditions such as high cholesterol or heart disease. Your healthcare provider can help you determine if the keto diet is safe and appropriate for you and provide guidance on incorporating heart-healthy fats into your diet.

Keto and disordered eating

The keto diet is a high-fat, moderate-protein, low-carb diet that has been associated with several health benefits, including weight loss, reduced inflammation, increased energy, and improved brain function. However, its restrictive nature and hyper-focus on macronutrients and carb counting can lead to an unhealthy relationship with food and even disordered eating.

Signs of Disordered Eating

• You focus on processed keto-friendly products and high-fat, low-carb foods like bacon and butter instead of whole foods like vegetables, which naturally contain some carbs.
• You restrict your food intake to stay within your macronutrient thresholds, leading to a significant decrease in overall caloric intake and possible deficiencies in vital micronutrients.
• You experience anxiety or distress when it comes to meals, especially in social settings where keto-friendly options may not be available.
• You fluctuate between periods of bingeing and being super strict with your diet, possibly as a result of underlying shame and anxiety surrounding food.
• You become obsessed with keto and spend a significant amount of time thinking about your next meal, tracking macronutrients, meal prepping, and following keto blogs and Instagram accounts.
• You judge others for eating "unhealthy" foods and believe that your way of eating is superior.

Potential Benefits of Keto for Binge Eating Disorder

While the keto diet can lead to disordered eating, some research suggests that it may help individuals with binge eating disorder (BED) and food addiction symptoms. A case series published in 2020 reported on three patients with obesity and comorbid BED and food addiction symptoms who were treated with a ketogenic diet. All three patients were able to adhere to the ketogenic diet without any major adverse effects and reported significant reductions in binge eating episodes and food addiction symptoms. They also lost 10-24% of their body weight.

However, it is important to note that this case series had some limitations, including the lack of a control group and inconsistent measures for diagnosing BED. More research is needed to determine the effectiveness of the ketogenic diet in treating BED and food addiction symptoms.

Risks of the Keto Diet

The keto diet has several potential risks and disadvantages, including:

• "Keto flu," which includes symptoms such as headaches, fatigue, dizziness, sleep problems, heart palpitations, cramps, and diarrhea, especially during the initial adjustment period.
• Gastrointestinal side effects like constipation and diarrhea, especially if the diet is not done properly and includes enough fiber-rich vegetables.
• Nutrient deficiencies, as ketogenic diets are often low in calcium, vitamin D, magnesium, and folic acid.
• Negative impacts on heart health due to the high consumption of animal fats and proteins.
• Difficulty adhering to the diet long-term due to its restrictive nature, which can lead to weight cycling or yo-yo dieting.

Alternative Approaches

Instead of restrictive diets like keto, some experts recommend adopting a more balanced and intuitive approach to eating. This may include allowing yourself to enjoy all foods, incorporating a variety of colorful whole foods, and focusing on improving your overall health and well-being rather than just weight loss.

Keto and missing nutrients

The ketogenic (keto) diet is a high-fat, very-low-carb diet that shifts the body into a metabolic state called ketosis, where the body uses fat instead of carbs for energy. While the keto diet can be beneficial for weight loss and blood sugar control, it is not without its risks. One of the potential drawbacks of the keto diet is the risk of nutrient deficiencies.

Nutrient Deficiencies on the Keto Diet

When following a restrictive diet like keto, it is important to be mindful of nutrient deficiencies. Restrictive diets can make deficiencies worse, and the keto diet is no exception. Some of the most common deficiencies that can develop while on the keto diet include:

• Folate (B9)
• Biotin (B7)
• Selenium
• Choline
• Vitamins A, E, D, and K
• Chromium
• Iodine
• Magnesium
• Molybdenum

Preventing Nutrient Deficiencies on the Keto Diet

To prevent nutrient deficiencies on the keto diet, it is important to include a variety of nutrient-dense foods in your diet. Some keto-friendly foods that can help prevent deficiencies include:

• Grass-fed, pastured meat
• Poultry
• Wild-caught fish
• Liver
• Cod liver oil
• Spinach
• Kale
• Nuts
• Seeds
• Broccoli
• Brussels sprouts
• Cauliflower
• Avocado
• Eggs
• Dairy
• Fatty fish (sardines, salmon, trout, mackerel)

In addition to including these foods in your diet, you may also want to consider taking supplements to ensure you are getting adequate amounts of essential nutrients. A high-quality supplement like an electrolyte powder or a micro greens powder can help you meet your micronutrient needs while you adjust to the keto diet.

The Bottom Line

The keto diet can be an effective way to lose weight and improve blood sugar control, but it is important to be mindful of potential nutrient deficiencies. By including a variety of nutrient-dense foods in your diet and considering supplementation, you can help ensure that you are getting the essential nutrients your body needs while following the keto diet.

Keto and cancer treatment

The ketogenic (keto) diet is a very high-fat, low-carbohydrate way of eating. It can help with weight loss by forcing the body to burn fat instead of carbohydrates as its main source of energy. This process is called ketosis, where the body breaks down fat into molecules called ketones.

There is interest in how a ketogenic diet may help treat some types of cancer. One theory is that cancer feeds on the sugar you eat, but a high-fat diet starves the tumors. While no major cancer group recommends keto diets for either prevention or treatment of cancer, some studies have suggested possible benefits of a very low-carb diet in cancer therapy.

Benefits of Keto During Cancer Treatment

• Protection of healthy cells: Keto may protect healthy cells from damage caused by chemotherapy or radiation treatment.
• Anti-cancer drugs: Keto may help anti-cancer drugs work faster or better.
• Inflammation: The diet may ease inflammation, which encourages cancer growth.
• Weight gain: Keto may help prevent weight gain during and after chemotherapy for breast cancer. Extra weight increases the chance of tumors returning.
• Blood sugar: Keto diets lower blood sugar levels, which is beneficial as nearly all cancer cells feed off carbs or blood sugar to grow and multiply.
• Insulin levels: Insulin is an anabolic hormone that makes cells, including cancerous ones, grow. Keto diets lower insulin levels, which may slow tumor growth.
• Ketones: Cancer cells cannot use ketones as fuel, and research in animals shows that ketones may reduce tumor size and growth.
• Calories: Reducing carbs and calories quickly may slow tumor growth and the cancer's progression.
• IGF-1 levels: Insulin-like growth factor 1 (IGF-1) is a hormone that's important for cell development and reduces programmed cell death. The keto diet lowers IGF-1 levels, reducing the direct effects of insulin on cell growth, which may reduce tumor growth and cancer risk in the long term.
• Diabetes: Keto diets can help manage diabetes, which is a risk factor for cancer.
• Obesity: Obesity is a risk factor for cancer, and keto diets are a powerful weight-loss tool, which may help reduce the risk of cancer.

Risks of Keto During Cancer Treatment

• Heart health: There is conflicting evidence on whether keto increases or decreases the risk of heart disease. Some studies show it may increase LDL ("bad") cholesterol, while others suggest it may benefit heart health.
• Cancer growth: While the theory is that keto starves cancer cells, there is a possibility that a high-fat, low-carb diet may promote tumor growth.
• Food choices: The keto diet is very restrictive and challenging to stick to due to limited food choices. It also excludes foods known to prevent cancer, such as whole grains, fruits, and some vegetables.
• Side effects: The "keto flu" during the adaptation phase can cause irritability, nausea, constipation, fatigue, and muscle aches.
• Compliance: The diet may be hard to adhere to for people with cancer, especially when food can be a source of comfort.
• Nutrition: The keto diet may not provide adequate nutrition for people with cancer, leading to weight loss.
• Risk factors: Some keto-friendly foods like red meat can increase the risk of certain cancers.

While the ketogenic diet has shown promise as a complementary treatment for cancer, especially in animal studies, more research is needed to determine its effectiveness and safety in humans. It should not be used in place of conventional medical treatment but may be considered as an adjuvant therapy in combination with standard treatments. It is important to consult with a medical professional before starting any new diet, especially during cancer treatment.

Keto and fertility

The ketogenic (keto) diet is a high-fat, very-low-carb diet that shifts the body into a metabolic state called ketosis, where the body uses fat instead of carbs for energy. While the keto diet has been shown to have health benefits for women, such as weight management and blood sugar balance, it may also have negative effects on fertility.

Positive Effects on Fertility

The keto diet has been found to improve fertility in women with polycystic ovary syndrome (PCOS). PCOS is a common hormone disorder in women that can cause infertility, among other issues. Research suggests that the keto diet may help women with PCOS lose weight, improve hormonal imbalances, and boost fertility. A study on women with PCOS found that keto improved insulin resistance, body weight, and overall hormone balance. Another study found that a low-carbohydrate diet improved menstrual cyclicity and ovulation rates in women with PCOS. Additionally, some studies have found that keto diets may help women with insulin resistance, especially those with PCOS, get pregnant.

Negative Effects on Fertility

On the other hand, the keto diet's restrictive nature and potential impact on hormones could negatively affect fertility in some women. The keto diet can be stressful on the body due to nutrient restriction, and this stress can disrupt reproductive functions. If the body feels stressed by nutrient depletion, it may not consider it a safe environment to grow a baby, potentially impacting fertility. Additionally, excessive weight loss, which can be a result of the keto diet, can also signal to the body to shut off reproductive functions like ovulation. Furthermore, a keto diet that is high in saturated fat may increase "bad" LDL cholesterol, which is linked to heart disease.

In conclusion, while the keto diet may have benefits for fertility in women with PCOS, it is important to consider potential negative effects as well. The keto diet's restrictive nature and impact on hormones may disrupt reproductive functions and negatively affect fertility. Consulting a healthcare professional before starting any diet, especially one as restrictive as keto, is essential to ensure it is safe and appropriate for your individual needs.

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