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
While 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 ketological 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
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 high-fat diet. fiber and low in fat
Another study in adults with obesity, which included 12 women, showed that after a very low calorie ketogenic diet for 14 weeks, 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
While research supports using this very low-carb way of eating to increase fat loss in the short term, remember that there are currently no studies exploring the long-term effects of the keto diet on weight loss.
In addition, some evidence suggests that the benefits of the keto diet that promote weight loss fall around the five-month mark, which may be due to its restrictive nature
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 low and moderate carbohydrate diets that contained 15% and 25% carbohydrates, respectively, reduced body fat and waist circumference over 12 weeks, similar to a ketogenic diet that contained 5% of carbohydrates
In addition, diets with more carbohydrates were easier for women.
Keto and blood sugar control for women
The ketogenic diet typically 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 4-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
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
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
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 general health
Keto and cancer treatment for women
The ketogenic diet has been shown to be beneficial when used as a complementary treatment method for certain types of cancer along with traditional medicines.
A study of 45 women with endometrial or ovarian cancer found that after a ketogenic diet, blood levels of ketone bodies increased and decreased levels of insulin-like growth factor 1 (IGF-I), a hormone that can promote spread of cancer cells.
The researchers recognized that this change, together with the decrease in blood sugar seen in ketogenic diets, creates an inhospitable environment for cancer cells that can suppress their growth and spread
In addition, research also shows that the ketogenic diet can improve physical function, increase energy levels and decrease the desire for food in women with endometrial and ovarian cancer
The ketogenic diet has also shown promise when used as a treatment in conjunction with standard treatments, such as chemotherapy for other types of cancer that affect women, including glioblastoma multiforme, an aggressive cancer that affects the brain
However, it is important to note that, due to the highly restrictive nature of the ketogenic diet and the current lack of high-quality research, this diet is not recommended as a treatment for most cancers.