Ketogenic Diet for Women: What You Need To Know About Ketosis For Weight Loss?
Women are known to have different metabolism than men. There are many reasons why this happens, but it is mainly due to hormonal differences between males and females. One of these factors is estrogen which plays a major role in regulating appetite, body temperature, menstrual cycle and other functions.
One of the most common side effects of low carb diets is weight loss. If you want to lose weight, then it is essential that you follow a high fat diet. However, if your goal is to keep your body at its optimal state and prevent further weight gain, then you need to eat healthy fats such as those found in nuts or avocados instead of fatty meats and dairy products.
The ketogenic diet is one of the best ways to achieve this goal because it does not cause any negative metabolic changes in your body. A ketogenic diet is a very effective way to burn stored body fat while maintaining or even gaining muscle mass.
It is important to note that there are two types of ketosis: Type 1 and Type 2. Both type I and type II diets result in similar benefits, however they differ slightly based on how long you maintain them for. In this case, we will only briefly go through the main differences between the type I and type II diets.
Difference Between Type I and Type II Ketosis:
When you are on a type I diet, your body switches from burning carbohydrates to burning fat for fuel. As a result of this shift, your liver begins producing ketone bodies that are used as an alternative energy source to glucose. This state is referred to as ketosis.
On the other hand, type II diets are more complex. They not only force your body into a state of ketosis; they also cause you to engage in a process called keto-adaptation. In this process, your body begins to adapt to using ketones instead of glucose as a fuel source hence your body starts relying less on carbohydrates and more on fat leading to weight loss.
You might be wondering; can women go into ketosis or is it a male thing?
The answer is both yes and no. It is true that men can easily go into ketosis, but not all women. If you are a woman who has been blessed with the right genetics, then you have an advantage over other ladies when it comes to weight loss through the type II diet.
How is This Possible?
The reason why some women can easily go into ketosis is due to their body’s natural ability to adapt to using ketones instead of glucose for fuel. Women often find it easier to lose weight when they are in a state of ketosis.
This is because as a woman, you have a tendency to store fat more easily than men do. This is especially true after childbirth. Hence, it would be a good idea to take advantage of your natural ability to go into a fat-burning state.
How Long Does it Take to Get into Ketosis?
While it may take some people a couple of weeks to get into a ketogenic state due to their carb-heavy diet, others can achieve this state in less than a week. The time required to get into a ketogenic state depends on how much carbohydrates you are consuming along with your protein and fat intake.
If you eat a low-carb diet and moderate amounts of protein and fat, then you might achieve ketosis in less than a week. On the other hand, if you eat a moderate-carb diet with low fat and high protein along with some keto supplements, then it may take more than two weeks to achieve this state.
Common Symptoms of Ketosis
While getting into a state of ketosis may be beneficial to your weight loss goals, it can also cause some short-term side effects such as:
Keto Flu: This is a term used to describe the common symptoms that occur during the induction phase of the type II ketogenic diet. These symptoms may include headaches, brain fog, nausea, and fatigue. These side effects occur mainly due to the fact that your body has become so used to burning carbohydrates as a fuel source that when you suddenly cut down on them, your body starts malfunctioning.
These symptoms are temporary and should disappear a couple of days after your body enters ketosis. These symptoms can be combated by drinking plenty of water and by taking keto supplements such as exogenous ketones to speed up the induction process.
Long-Term Effects of Ketosis
There are no long-term side effects of ketosis. However, if you stay in this state for a prolonged period of time, then you may experience muscle loss along with decreased activity levels. This is because your body has started to burn fat as its primary fuel source instead of carbohydrates.
If you stay in this state for too long, you may end up with a buildup of toxic compounds in your blood and tissues. This is more common if you decrease your protein intake along with increasing fats and decreasing carbs.
How to Get Your Body to Burn Carbs Again
The only way to get your body to stop burning fat as a fuel source is to restart carbohydrate intake or at least increase it. When you reintroduce carbs into your system, your body will stop producing so much of the fat-burning enzyme called ketones.
This is why many people who follow the ketogenic diet often times incorporate a period of higher carb intake known as the carb-loading phase.
What to Eat on a Ketogenic Diet
The best food choices for a ketogenic diet are foods that are high in fat with moderate to low amounts of protein. Proteins are not as important since eating a lot of them could end up converting the excess protein into glucose through a process called gluconeogenesis.
Who Should and Shouldn’t Follow the Ketogenic Diet?
If you have type II diabetes, obesity, or epilepsy, then the ketogenic diet may help you to control your symptoms. However, this diet may not be for everyone. Those with heart disease are advised to stay away from this diet since it can ultimately worsen their condition. Also, this diet may not be suitable for women who are pregnant or breastfeeding since it involves a temporary period of high-fat intake.
The ketogenic diet is very strict and can sometimes be hard to follow. It requires a lot of willpower and discipline to stay on this diet, especially when you are used to eating a lot of carbohydrates. However, when followed correctly, this diet may help you to lose weight and improve your health.
To get started on the ketogenic diet, check out this ketogenic diet food list and the five best ketogenic diet books. To stay up to date on the latest and greatest nutrition news, read our nutrition page.
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