If you pay any attention to diet, weight loss, nutrition, and health news, you definitely have heard about the benefits of the keto lifestyle for women.
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The idea of going keto shows up in so many places that it almost seems like a trend, but this way of eating has a long history backed up by both scientific research and tons of anecdotal evidence.
Unfortunately, there are a lot of myths circulating about the keto lifestyle as well.
Read on to clear up the misconceptions, learn the truth about the ketogenic way of life, and get comprehensive information about how you can incorporate smart changes and get big results.
What Is the Keto Lifestyle?
The concept behind the keto diet is quite simple. All you have to do is eat very few carbohydrates, a moderate amount of protein, and more fat.
Most recommend eating fewer than 20 grams of carbs every day because this level practically ensures that you enter ketosis.
Some people track their eating based on percentages. If you want to do that, get approximately 60-70% of your daily calories from fat, 20-30% from protein, and around 10% from carbs.
Many women find it easier to simply track grams as they are easy to measure even if you do not use a special diet program. See below.
What Is Ketosis?
This is the magic that makes the keto lifestyle for women so effective. It is a natural state of the human body that uses fat as a fuel source instead of sugar.
Sounds great, right?
Your body can transform into a fat-burning engine instead of storing fat as an end result of sugar metabolism like it usually does.
The fat metabolism process creates something called ketones, which are the actual fuel instead of glucose when you are in ketosis. This entire process is 100% natural and safe for most people.
Do not let horror stories about ketoacidosis scare you off. This is a completely different situation that uncontrolled diabetics may experience. It has nothing to do with the keto lifestyle.
Is the Keto lifestyle Just Another Fad?
There is no doubt that the weight loss and wellness industry is full of trendy ideas and fad diets promoted by one celebrity or another. Do you want to discover more keto diet plan examples?
Some even push the popularity of keto as if they have secrets that no one else does.
However, this cannot be further from the truth. The ketogenic way of eating has been around for 100 years or more.
It was recommended to help with seizure disorders, blood sugar issues, and overall health for a very long time.
Whether they called it a no-sugar diet, very low carb, or keto today, you get the same amazing benefits.
Nutritious Foods to Enjoy
What can you eat to power this amazing fat-burning process? Just think of all the luscious, rich, creamy foods that you have to give up on a low-fat diet.
Yes, you can still eat celery sticks if you want to, but why not reach for some creamy guacamole on the side?
Instead of a plain baked chicken breast, let yourself indulge in a juicy steak with a pat of butter melting on top.
- All meat and fish including salmon, beef, bacon, and more
- Full-fat dairies like cream, butter, and hard cheeses
- Olive, avocado, and coconut oil
- A wide variety of low starch vegetables like spinach, peppers, broccoli, and more
Avoid These Foods for Best Results
Since you have to limit carbohydrates quite a bit to stay in a ketogenic state, there are certain foods you will probably never eat while enjoying the ones listed above. These include anything with a lot of sugar, flour, or starch.
- Candy, cake, cookies, and other baked goods
- Full-sugar soft drinks and cocktails
- Traditional pasta, bread, and potatoes
- Starchy vegetables like carrots, peas, and corn
- Beans and legumes
- Large quantities of fruit
- Any type of added sugar, syrup, or honey
Why Choose a Ketogenic Diet?
The most common reason women have to get started with keto is the desire to lose excess pounds. Weight loss gets a real boost from this delicious way of eating. Many have found it the only way to shift stubborn fat even when they have tried many other eating plans in the past.
Best of all, you could do it without feeling deprived. Cravings and excessive hunger seem to disappear after your body is adapted to the fat-burning way of life.
You know being overweight is one of the most serious issues in health today. Not only does it leave you feeling sluggish, unattractive, and older, it is also linked to serious medical conditions heart disease and diabetes.
The Easiest Path to Sustainable Weight Loss
When your body burns through its carbohydrate stores and enters ketosis, it is like discovering a whole new way to live. The inner workings of your energy engine actually shift from one thing sugar and carbs to getting everything it needs to diet and body fat itself.
There are multiple reasons why many women find the keto diet the easiest one to stick with. First of all, you simply stop craving sugar after as little as three days.
It may take up to a week for some, but as long as you stick it out, you will enjoy new levels of satiety and taste bud satisfaction. You may even lose the desire to snack completely!
Study after study, the numbers show that women on the keto diet lose more weight than those on other types… And they keep it off longer. Find out more below...
Keto Naturally Fights Inflammation
Retaining water is no fun. Leaves you feeling bloated and uncomfortable and makes the last button on your genes that much harder to close.
Did you know that sugar and grains are some of the leading causes of inflammation?
What do you think happens when you cut them out of your diet? After a few days practicing the ketogenic lifestyle, you will quickly find out.
As inflammation and water retention goes away, you will enjoy a smoother silhouette, less discomfort, and an amazing array of health benefits too.
Your fat cells will actually lose size even before your body gets down to the business of burning off the fat.
Take Control of Blood Sugar and Insulin
Another big contributing factor to obesity and poor health is unstable blood sugar and insulin response. This can even lead to diabetes 2 if left out of control.
You may have heard about metabolic syndrome, insulin resistance, and similar things. All of these get better when you stick to keto for a period of time.
After all, if you do not take in a lot of sugar and carbs, which break down to glucose quickly, you will not get the extreme swings in blood sugar that you would be eating fruit and crackers.
Keto Fights Brain Fog and Improves Mental Clarity
Do you find yourself forgetting important or inconsequential things too often throughout the week?
Do you feel foggy or mentally slow in the afternoon when you have not eaten a sugary snack in a while?
When you start eating keto meals, you will find that this simply does not happen anymore.
Instead of reaching for some cookies, candy, or another round of caffeine, you may not even notice your usual afternoon slump.
The reasons behind this new brainpower include the addition of healthy fats that boost brain activity and cell growth and the lack of inflammation to improve cognitive function.
Enjoy a Brighter and More Stable Mood
The world of science has long known that unstable blood sugar can lead to mood swings, irritability, and other mental or emotional disturbances throughout the day.
Instead of getting hangry when you have not eaten in a while or during a blood sugar crash after something sweet, the ketogenic lifestyle will help you enjoy a smoother experience.
While you stabilize your blood chemistry, you also stabilize your mood.
Weight loss, health benefits, blood sugar regulation, no more brain fog or irritability?
With all of these benefits and more of the keto lifestyle, you are probably raring to go.
However, you still may have some questions about how keto affects women specifically.
After all, many men use keto for weight loss, muscle growth, and other benefits too. What about all the uniquely female issues that you may struggle with?
You can always learn more about the ketogenic diet and improving your health when you sign up for my newsletter. It is free and chock-full of amazing information to help you on your journey.
How Does Keto Affect Women Specifically?
Have you ever tried to lose weight alongside men? You may get frustrated when they seem to lose weight so much more easily than you do.
This is an unfortunate truth that many ladies have experienced, but it does not mean your situation is hopeless.
Also, it is important to understand that losing unwanted pounds is not the only reason to adopt a ketogenic lifestyle.
There are other health benefits including those listed above. Even women at a healthy rate should fight inflammation and stabilize their blood sugar for maximum health.
How does keto help women with all these health goals? Like so many other things in your lives, it all comes down to hormones.
Hormonal Changes and Your Cycle
Eating more fat can lead to some disruption in your normal hormone levels and affect your menstrual cycle to some degree. Changes in what you eat on a regular basis can change how your thyroid and other glands release these chemical helpers and especially estrogen and progesterone. Some women report not getting their period on time right after they start keto. Others report that it is lighter or heavier than usual. All other things being the same, this is usually a temporary issue that self-regulates as time goes by.
One amazing reason why some women turn to a keto lifestyle is due to their hormonal issues and fertility. Large-scale scientific studies have shown that low-carbohydrate diets actually improve fertility and the chance of conceiving a baby for women who have struggled in the past.
Will Keto Work for Post-Menopausal Women?
Yes. In fact, it seems to be one of the most effective diets for weight loss after a certain age. You do not have to give up your youthful physique just because the number of candles on your birthday cake increases. You may have to give up the cake, however.
To maintain your health, appearance, and confidence for as long as possible, limit calories along with carbs and concentrate on fresher foods. Eating enough protein can help support your body alongside a light weight-training exercise habit.
Special Help for Women With PCOS
Poly-cystic ovarian syndrome (PCOS) is something that affects many women. It can lead to hormonal chaos that destroys your menstrual cycle, drastically decreases fertility, contributes to the accumulation of belly fat, and promotes weight gain.
By adopting a low-carb lifestyle like keto, your insulin levels regulate, and all of these symptoms may begin to disappear.
Even though the keto diet may sound restrictive to some, it really provides an opportunity to eat the most scrumptious decadent foods possible.
In fact, you will get to eat things that were forbidden on low-fat, low-calorie diets you probably tried in the past.
Imagine a seared steak for dinner with broccoli and cheddar cheese sauce instead of a few celery sticks and dry chicken.
The eating plan itself is not difficult to follow, and you get actual help from keto itself. Have you ever imagined that a diet can actually make sticking to it better?
It almost sounds like magic.
Eating keto regulates your blood sugar, which helps destroy cravings completely. It naturally suppresses your appetite, so you may even forget to eat.
Make sure you get in all your nutrients, however, for maximum health.
Transforming your body into a fat-burning engine also increases levels of energy, so you are more likely to get up, get moving, and improve overall fitness and body composition at the same time.
Create a Delicious and Nutritious Meal Plan
Are you ready to get started on this amazing lifestyle change? How do you put it all together to create a delicious and nutritious meal plan you can enjoy every day?
The most important thing to remember is that you have to measure or way what you eat.
There are plenty of programs and apps you can use for this to make it simple and unforgettable.
Carb creeps, when you begin eating more carbohydrates than you think you are, are the enemy of keto success.
There are 1 million different options for every meal, so each woman will enjoy making her own eating plan. Consider this simple recipe for success and then make your own.
Breakfast – A delicious two-egg omelet fried in butter with spinach and melted swiss.
- Lunch – Chicken with no-sugar guacamole, stir-fried peppers and onions, and shredded cheddar.
- Dinner – Juicy steak with feta and olives and a side of broccoli with olive oil and herbs.
- Counting Carbs and Calories
Since limiting carbs is the primary way to get into a ketogenic state, it does help to track how many you consume every day. Most sources recommend staying below twenty net carbohydrates.
Net carbs = total carbs – fiber – sugar alcohols
If weight loss is your primary motivation, and you dream of fitting back into your favorite pair of jeans or looking great in a bathing suit at the beach, you may want to count calories too.
However, since keto has natural appetite suppressant properties, you will find yourself eating fewer automatically.
Many women report that they even forget to eat a meal when they are busy with other activities.
It almost sounds like magic that you would skip a meal and still not feel deprived.
It is not fantasy, however. It is simply the power of a healthy keto lifestyle.
Are you ready to make big changes in your life? The keto diet can transform your waistline, energy levels, and health if you make smart choices and stick with them.
Women like you are always looking for the best choice when it comes to managing weight and filling their lives with energy.
This guide about the keto diet plan example for women will get you started down the right path.