Far from being a new “fad diet,” the ketogenic diet – a low-carb, high-fat diet – has been used by doctors since the 1920s to treat patients with serious illnesses. In recent years, ketosis has started to gain more and more attention, due to the way it promotes weight loss, forcing the body to burn fat for energy.
More than ever, a wider audience is considering trying the ketone diet, including those interested in benefits beyond weight loss. Examples include a reduced risk of diabetes, increased energy and protection from age-related neurological diseases.
One problem with the ketone diet, however, is that, to date, research studies aimed at investigating its effectiveness and safety have involved only men or animals (mainly mice). Some have been skeptical, then, that the ketone diet can work equally well for women. Others question whether it is necessarily a good idea for women, as female hormones tend to be more sensitive to most changes in diet and lifestyle.
According to some women’s health experts, following an alkaline ketogenic diet can be one of the most useful lifestyle changes that both men and women can make.
According to studies “a keto alkaline diet respects the natural design of our body”.
Does The Ketogenic Diet Work For Women?
The answer is yes! Studies show that women on this diet have lost weight, improved blood sugar control, improved sleep quality and reduced menopausal symptoms, such as hot flashes or night sweats. The idea is to combine an alkaline diet with a ketone diet, to balance side effects. Although many women have experienced weight loss quickly and reliably by reducing their carbohydrate intake, many have also reported dealing with side effects such as nausea, fatigue and constipation due to the ketone diet.
The ketogenic diet involves obtaining up to 80% of daily calories from healthy fat sources, a significant change for most people who are used to eating carbohydrates, caffeine and sugar for energy. It became clear that something else needed to be adjusted to avoid the side effects associated with the ketone diet. So it is important to focus on restoring alkalinity first.
Common Questions About The Ketogenic Diet For Women:
1. How exactly does an alkaline diet fit into a ketone? And why is this so important for women? While a ketogenic diet helps normalize blood sugar (glucose) levels and can help maintain or achieve a healthy weight, an alkaline diet is beneficial for its anti-aging effects – especially by decreasing inflammation, stimulating detoxification and promoting hormonal balance. Traditional ketogenic diets often lose the important factor in restoring alkalinity.
For many patients, the key is to reach an alkaline pH before ketosis starts, in order to avoid the sensation of agitation, anxiety, discomfort or excessive hunger. How does an alkaline diet work? An alkaline diet supports general health – including reducing symptoms related to infertility, PMS or menopause – helping to balance your internal pH level and increase the absorption of nutrients. Eating foods that are rich in essential minerals, but not too acidic, can reduce common symptoms or disorders, promoting a more alkaline environment, the natural and preferred state of the body. Reducing acidity (such as coffee / caffeine, alcohol, refined grains or processed meats) has benefits for the cardiovascular system, as it prevents the formation of plaque in blood vessels, can help to decrease kidney stones,
2. Will an alkaline keto diet avoid the lack of energy and other side effects that some experience when trying to eat a low-carb diet? Probable, yes. A common finding is that focusing on eating an alkaline diet, in addition to a low-carb diet, will help to drastically reduce side effects for many women (and men too!). The reason is because of the high intake of nutrients, increased detoxification and reduced dependence on “supplements” like caffeine (some even overdosed on caffeine) and sugar for energy. 3. What other factors should be considered, in addition to diet, that may influence your pH level? Although it is an extremely important factor, your diet is not the only variable that affects your pH level and hormones. Other factors that influence alkalinity,
3. Intermittent fasting is often recommended in conjunction with a ketogenic diet. But many wonder if it is advised for women or insurance. Fasting is a fundamental aspect of a healthy diet and has many anti-aging effects. Fasting allows the body to take a break from digestive functions and instead focus on essential repair work and reaping many other benefits of rest. In other words, when fasting, the body’s energy resources are directed towards restoration work (such as repairing tissue and balancing hormones) rather than digestive processes such as producing stomach acid to break down food.
4 Ways To Overcome Keto Side Effects
1. Eat more alkaline foods. How exactly can women eat an alkaline diet and allow them to develop ketosis? Are there any foods on the ketone food list to avoid eating, even though they are technically “low carb”? Here is a list of moderately low carbohydrate foods that women (and men too) can include in an alkaline ketone diet: Green leaves like kale, chard, spinach, etc. Other vegetables or non-starchy herbs like mushrooms, tomatoes, avocado, radish, cucumber, broccoli, oregano, garlic, ginger, endive, cabbage, celery, zucchini and asparagus.Ideally try to consume a good portion of your raw or lightly cooked production (as in steam), as raw foods can help providing high levels of alkalizing minerals. Healthy fats, like coconut oil,
Fats found in meat, eggs, nuts, seeds and butter. Small amounts of starchy plants such as sweet potatoes, turnips and beets can also be included in the diet, although these should typically be kept in smaller amounts due to the containment of more sugar and carbohydrates.
Although they may be fine from time to time, in general, it is not recommended to eat a lot of fruits or vegetables rich in carbohydrates that have a very sweet taste to maintain ketosis. When working to achieve a more alkaline ketogenic state (ketosis), try to minimize or exclude these foods:
- All sources of added sugar
- Grains (even whole grains)
- Most dairy products (sometimes small amounts of whole yogurt / kefir or cheese can be fine)
- Avoid processed meats, including cold meats, or processed meats, which promote acidity.
- Caffeine
- Alcohol
- Other processed foods that contain a lot of sodium, sugar, synthetic ingredients.
2. Manage stress and get enough rest
Addressing the main sources of physical and emotional stress in your life is essential for curing underlying hormonal imbalances and fertility problems. Sleeping 7-9 hours to reset your hormones daily is also critical. Lack of sleep can really affect your digestion, appetite and energy levels! Several ways to deal with stress include: doing moderate exercise, yoga and / or meditation, taking walks, reading, being more social, joining some type of group or team, resting more, praying etc.
3. Avoid constipation with more fiber and water
If your body is having a hard time adapting to a ketone diet, try eating more fiber from vegetables, nuts or seeds and also drinking plenty of water to help hydrate your intestines to relieve constipation.
Ketogenic Diet Precautions For Women
In addition to constipation and initial cravings for carbohydrates or sugar, other side effects that you may experience when transitioning to an alkaline ketone diet (especially if you are also starting to fast) may include symptoms of keto flu, such as menstrual problems, adrenal or thyroid. fatigue or low energy levels. Although it can sometimes seem that things are getting worse before they get better, these symptoms should resolve within a few weeks to months after following the tips and program mentioned above.
This is especially true if you try to stay active (walking, ideally outside, for at least 20 to 30 minutes daily), sleep well and reduce stress. Drink plenty of water, herbal tea or bone broth to prevent dehydration and exercise easily if you are feeling malnourished.
It is also worth mentioning that if you have a history of irregular periods, some type of eating disorder or thyroid disorder, it may be best to start this type of dietary program only while being advised by your doctor or nutritionist.