The keto diet was created to treat patients with diabetes, but some doctors decided to try it for weight loss. Understanding what а keto is and how it affects women’s health is very important. How to start a keto diet? Keep reading to find out all the answers to your questions.
Principles of the keto diet for women
Watch the proportion of nutrients
It is about proteins, fats, and carbohydrates on your plate. Calorie counting is unnecessary for the keto diet, but keeping net carbs and proteins within the required limits will be easier if you use special apps with keto calculators.
Use keto supplements for higher effectiveness
Exogenous ketones and the amino acid leucine are useful supplements for the keto meal plan. The best keto supplements are also called “keto diet pills.” They help to reach the state of ketosis earlier and then remain more stable in it. Leucine can be considered the most important amino acid for ketosis.
Don’t forget about water
Water is the most “correct” drink for humans. The ketone diet is no exception. Drink 1.8-2.5 liters of water per day. This will provide detoxification, reduce fatigue, aid digestion, and dampen possible hunger. It is especially important to drink enough water when you experience the symptoms of the keto flu.
Keto benefits for women’s health
The very first plus, for which diets are often started, will be sharp disposal of fat in our body. All the fat will go to feed your body and brain because we remember that in this diet, we eat the minimum allowable dose of carbohydrates. So basically, the brain is eating our fat. At the same time, the diet does not destroy muscle tissue. Isn’t it an athlete’s dream – the fat goes away, but the muscles are safe?
The second plus is that with this diet, you will not starve. What you do not eat up in carbohydrates – you will make up with fatty foods. We are not talking about fast foods and other unhealthy fatty foods.
The third: you can safely go to dinner because in this diet, “normal” foods are allowed. Here you are not forced to chew grass. The foods are extremely simple and available in the daily diet.
The fourth: you can control your appetite. The peculiarity of a fatty diet is that the level of insulin in the blood is low, allowing you not to feel hunger. Everyone on a diet only thinks about food, but this is not about you if you choose a keto diet.
And the last plus – the lost fat stores will not come back to you. This is because you do not starve during the diet. And the body does not need to make reserves for the future.
Reduces the risk of type 2 diabetes
Due to the absence of sharp rises in blood glucose, insulin levels are kept stable. Insulin resistance increases. As a result, the symptoms of type 2 diabetes are less likely to occur. If the production of insulin for “empty” carbohydrates is lower, the body receives fewer signals to store energy in the form of glycogen in the liver and muscles, and then in the form of fat.
Reduces the risk of cardiovascular disease
Although fatty foods are encouraged in the ketogenic diet, cholesterol levels return to normal. The level of “bad” cholesterol decreases – triglycerides, low-density lipoproteins, and blood sugar. At the same time, high-density lipoprotein levels increase, which reduces the risk of atherosclerosis and other risk factors for cardiovascular disease. It is especially important for women who are obese.
Researches show the effectiveness of the high-fat low-carb foods in the fight against cancer. Highly processed, low-nutrient foods have been shown to stimulate cancer cell proliferation. Healthy cells in our body can change their metabolism and switch from eating carbohydrates to eating fats. Cancer cells don’t do that. Therefore, the keto diet is effective prevention and means of fighting cancer.
Protects the brain from neurological disorders and cognitive impairments
Patients with cognitive impairments such as epilepsy, Alzheimer’s disease, manic depression, anxiety, or neurological disorders can use the ketogenic diet to treat and manage symptoms. It was precise as a remedy for epilepsy that the low-carb diet saw the world in the 20s of the 20th century.
Increased life expectancy
Low overall mortality is associated with fat. At the same time, it has been reliably proven that any particular type of fat, in general, should be associated with myocardial infarction or mortality from cardiovascular diseases.
Normalizes women hormonal system
The keto diet eliminates carbohydrates, which has a positive effect on the female hormonal system. Sometimes you can find reviews when some women have a missing period on a keto. However, with the right approach, it only becomes more regular and healthy. If you are having trouble with your cycle, try increasing your carbs from green vegetables slightly using only healthy fats. The keto diet menu relieves inflammation and improves women’s well-being.
Once the keto-flu is over, you can finally feel its advantages. On a keto diet, general women’s well-being and emotional mood improve. A lot of energy appears, the brain begins to work faster, the working potential increases, and the concentration of attention rises. And with the help of such nutrition, you can negate the pathological dependence on sweet foods. The right amount of fat in the diet allows you to achieve a feeling of fullness quickly and for a long time. So the thought of recharging with a chocolate bar is unlikely to occur.
Do you follow a keto diet? Did you find our article helpful? Share your experience with us in the comments below.
Author’s Bio: Catherine Wiley is a healthy food enthusiast and fitness instructor from Dorking, UK. She’s been a lifelong student of health and enjoys staying active with her husband, 2 young children, and dog Bentley in the beautiful Surrey Hills countryside.