The keto diet is famous for its ability to produce great weight loss results, but did you know that there are numerous other health benefits that you can get as well? From increasing overall energy levels to mental sharpness, there are many advantages to keto. This is especially true for women who are looking out for their overall health and fitness. If you’re still on the fence about the keto diet, then read on to learn about its benefits.
The ketogenic diet (or keto diet for short) is a high-fat, low-carb, and moderate-protein diet. Typically, this would mean eating 55% to 70% of your calories from fat, 20% to 35% of your calories from protein, and less than 10% of your caloric intake from carbohydrates.
By keeping your macronutrients at these ratios, you will be able to enter a stage of ketosis, which simply means that your body burns fat for energy rather than glucose. This can aid in fat loss and provide other health benefits.
There are many benefits that women can experience when on a keto diet. Here are several that you can consider for your own health and fitness:
One of the main reasons women go on a keto diet is for weight loss. It is a more effective way to eat less, burn fat, and lose weight.
Weight loss is the main reason people go Keto. It can be an effective way to eat less, burn fat, and shed pounds. Studies have shown that obese women adhering to a ketogenic diet lost more weight than women who opted for a low-fat calorie-restricted diet. It is worth noting that both groups ate the same amount, but the focus of each diet was different.
Those who are new to the diet can start off with lazy keto, which doesn’t require you to count your fat and protein intake as long as you eat whole foods and your carbohydrates don’t exceed 20-50 grams per day. You will notice significant weight loss, especially if you’re coming from a high-carb diet.
High-carb diets will often lead to insulin resistance, which makes it more difficult to manage blood sugar levels. Being on the ketogenic diet allows you to have more balanced blood sugar levels since you aren’t eating carbohydrates that can cause fluctuations.
As you limit your blood sugar, you may experience more stable energy levels. This is because limiting your carbs while on keto also reduces the irregularity of your blood sugar levels. And when blood sugar levels are more stable, your energy becomes more steady as well.
Stabilized sugar levels will also lead to fewer cravings. This is because you’re in a state of ketosis, which reduces hunger hormones like ghrelin. When you are less hungry, you are less likely to binge and overeat, which reduces the chances of gaining weight.
Fitness and health are not just limited to our physical well-being; our mental capacities and brain health matter as well. Older women may benefit from this the most, as eating ketogenic meals has been found to boost ketone levels and increase mental performance.
This may also make it a possible therapy for neurodegenerative diseases such as Alzheimer’s and Parkinson’s. This is because the brain never loses its ability to run on ketones compared to glucose.
Women who are at risk for diabetes can definitely benefit from sticking to a ketogenic diet. Low-carb diets have been shown to reduce high blood sugar the most, which can lower the risk of developing diabetes. In women who already have diabetes, such interventions helped them manage their condition most effectively.
One specific study supports these findings. In a two-year supervised low-carb diet intervention with 218 participants (more than half of whom were female), 53% were able to achieve sub-diabetic blood sugar levels. This was achieved while eliminating all but one of their diabetic medications. About 17% were able to reach sub-diabetic blood sugar levels without continuing their diabetic medications.
Many women experience polycystic ovary syndrome (PCOS), which is a common hormonal condition. Its symptoms include enlarged ovaries, higher levels of male sex hormones, and disruptions in the menstrual cycle.
One of the other common symptoms that women with PCOS experience is weight gain. Keto has been found to be helpful in this regard, and it also plays a role in balancing out the hormone shifts in women with PCOS. This makes premenstrual syndrome (PMS) and other issues during periods less likely, and it can also lead to better fertility and improved sex.
The keto diet is one of the best things you can do for yourself. You'll be able to achieve your goals when your body is in ketosis, not just for weight reduction but in many other areas of your life. The keto diet may be able to improve your life if you're having trouble losing weight, suffering from brain fog, or simply want to stop feeling bad all the time. It’s definitely worth giving it a try to improve your health and fitness as a woman.
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