The ketogenic diet is a popular diet very low in carbohydrates and high in fats, favored by many people for its ability to promote rapid weight loss.
There are other benefits related to the keto diet as well, including better regulation of blood sugar and other markers of metabolic health.
However, you may wonder if the ketogenic diet is equally effective for all populations, including women.
This article looks at how the ketogenic diet affects women’s health.
The ketogenic diet shows promise when used therapeutically to improve certain health factors.
Studies have shown that it can be used as a way to reduce body fat and improve blood sugar, and even as a complementary treatment for certain types of cancer
Although much of the research focuses on how well the keto diet works in men, a decent number of studies have included women or focused exclusively on the effects of the keto diet on women.
Keto and weight loss for women
One of the main reasons why women turn to the ketogenic diet is to lose excess body fat.
Some research suggests that the keto diet may be an effective way to encourage fat loss in the female population.
Studies have shown that following a keto diet can help with weight loss by increasing fat burning and decreasing the intake of calories and hunger-promoting hormones, such as insulin – which can help to encourage fat loss ( 3 ).
For example, a study of 45 women with ovarian or endometrial cancer found that women who followed a ketogenic diet for 12 weeks had significantly less total body fat and lost 16% more belly fat than women assigned to a low-fat diet. and rich in fibers ( 4 ).
Another study in adults with obesity, which included 12 women, showed that after 14 weeks of a very low calorie ketogenic diet, it significantly reduced body fat, decreased food cravings and improved female sexual function.
In addition, a review of 13 randomized controlled trials – the gold standard in research – that included a population comprised 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 to 2 years ( 5 ).
While research supports using this very low-carb way of eating to improve short-term fat loss, keep in mind that there are currently no studies exploring the long-term effects of the keto diet on weight loss. ( 6 )
In addition, some evidence suggests that the benefits of promoting weight loss on the keto diet fall around the five-month mark, which may be due to its restrictive nature. ( 7 )
In addition, some research shows that less restrictive diets and less carbohydrates can result in comparable effects and are easier to sustain in the long run.
For example, a study that included 52 women found that diets with low and moderate carbohydrates that contained 15% and 25% carbohydrates, respectively, reduced body fat and waist circumference over 12 weeks, similar to a ketogenic diet that contained 5% carbohydrates. ( 8 )
In addition, diets with more carbohydrates were easier for women.
Keto and blood sugar control for women
The ketogenic diet usually limits carbohydrate intake to less than 10% of total calories. For this reason, the diet is favored by women with high blood sugar, including those with type 2 diabetes.
A four-month study that included 58 women with obesity and type 2 diabetes found that a very low calorie keto diet caused significantly greater weight loss and reductions in fasting blood sugar and hemoglobin A1c (HbA1c) than a diet low in standard calories ( 9 )
HbA1c is a marker of long-term blood sugar control.
A 2019 case study in a 65-year-old woman with a 26-year history of type 2 diabetes and depression demonstrated that after following a ketogenic diet for 12 weeks, along with psychotherapy and high-intensity exercise, her HbA1c fell out of range diabetic.
Fasting blood sugar and markers for clinical depression have normalized. Essentially, this case study showed that the ketogenic diet reversed this woman’s type 2 diabetes ( 10 ).
A study in 25 people that included 15 women showed similar results. After 34 weeks of following a keto diet, approximately 55% of the study population had HbA1c levels below the diabetic level, compared with 0% who followed a low-fat diet ( 11 ).
However, it is important to note that there are currently no studies on long-term adherence, safety and effectiveness of the ketogenic diet in controlling blood sugar.
In addition, many other less restrictive diets, including the Mediterranean diet, have been researched for decades and are well known for their safety and beneficial effects on blood sugar control and overall health