Unlike some of the other popular diets, the ketogenic diet is well studied and researched. The problem is most studies have been done on men and laboratory rats, more specifically male rats.
For this reason, the effects of a keto diet plan for women are not fully understood. While male and female bodies are very similar, they can respond differently to different conditions, including food.
If you are a woman starting on a low-carb eating plan, enjoy this ketogenic-friendly guide for women including the benefits, drawbacks, and tips to succeed on the diet. In addition to all this, you also get a free keto meal plan for women.
The keto diet plan for women is still a low-carb high-fat eating plan just like a typical ketogenic diet. However, female and male bodies have different physiologies and this can cause their particular needs to differ.
Is keto safe for women?
Yes, it is safe, and even beneficial for women. Many have seen great results after following the diet.
Keto macros for women are different from those of men, which is why macronutrient calculators ask you to indicate your gender along with your height and weight and how much you exercise.
Some of the reasons the keto eating plan for women may have to differ include:
While most women can thrive on low-carb diets with little to no difficulty, it may not be as easy for others. Some of the keto diet problems for women include:
Even though the diet can be tricky, there are some steps you can take to increase your odds of success.
Below are some tips for women starting keto.
High-carb foods have no place on ketogenic diets. They should therefore be the first to be eliminated when starting.
High-carb foods to avoid include:
In place of these foods, low-carb high-fat foods should be eaten.
Keto diet foods for women include:
After you have understood what types of food you can have, you can choose what specific foods to buy at the grocery store.
Keto meals for women should not be that much more difficult to prepare if you follow all the guidelines.
Here is a female low-carb diet plan example for a day to show you that the keto lifestyle for women is achievable.
Calories: 1,754 | Macros: 20 g net carbs, 145 g protein, and 111.9 g fat.
|BREAKFAST||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Spinach||Spinach||1 cup (30 g)||7||0.2||0.9||0.2|
|Olive oil||1 tablespoon||115||0||0||12.8|
|Avocado||Avocado||Half a medium fruit||113||1.3||1.3||10.5|
|451||1.5 g||20.9 g||38.5 g|
|MORNING SNACK||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Almonds||Whole almonds||1/2 cup||414||6.5||15||35.7|
|414||6.5 g||15 g||35.7 g|
|LUNCH||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Grilled chicken||Chicken||1 breast (174 g)||275||0||55.9||5.6|
|Sauteed kale||Kale||2 cups raw||17||0.2||1.2||0.6|
|Olive oil||1 tablespoon||115||0||0||12.8|
|407||0.2 g||57.1 g||17 g|
|DESSERT||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|30||7.2 g||0.6 g||0.2 g|
|DINNER||Ingredients||Serving Size||Calories||Net Carbs(g)||Protein(g)||Fat(g)|
|Beef steak||Beef||1/2 a steak (180 g)||382||0||49.2||20.5|
|Cauliflower rice||Cauliflower||200 g||70||4.6||2.4||0|
|452||4.6 g||51.6 g||20.5 g|
|DAILY TOTALS||1,754 cal||20 g net carbs||145 g protein||111.9 g fat|
There are a number of hormones circulating inside of you at any given moment. Some regulate your hunger and weight and others your monthly menstrual cycle. What you eat can affect these hormones and this includes a high fat diet.
If you experience symptoms of hormonal changes, consult your doctor immediately.
Women generally have a lower body mass and muscle mass compared to men. A lower muscle mass means a lower resting metabolic rate resulting in fewer calories being needed on a daily basis. So while you and your partner may be eating the same types of foods, your portions may be smaller.
Women may also be prone to certain nutrient deficiencies (like iron deficiency due to heavy menstrual flow) and in these cases targeted dietary changes or specialized supplements may be needed.
The amount of weight one loses with a ketogenic diet depends on the individual. A woman can lose between up to 10 pounds in a month.
Even if your main motivation is weight loss, it is important to not focus on your weight alone but rather on your entire well-being.
No, a woman in menopause can follow a ketogenic diet. During menopause a woman’s estrogen levels decline resulting in some unpleasant symptoms and increased risk for certain health problems. A high fat diet can increase estrogen levels and help relieve some of these symptoms.
Some women may experience symptoms like headaches, muscle loss, and others. In such cases, see a doctor or registered dietitian to make the necessary adjustments to your diet.
If a woman has been following a ketogenic diet before pregnancy, she may continue with it during pregnancy only with permission from her doctor.
However, in most cases, it is not advisable to diet during pregnancy.
Being on a low carb diet can make you thirstier than usual. The chances of dehydration can be high, especially if one does not drink enough water. It is therefore encouraged to drink at least 2 liters of water per day. More is not better, drinking too much plain water can cause overhydration and worsen electrolyte imbalances. To replace any lost electrolytes, eat a variety of foods (including those high in potassium and magnesium) and sprinkle up to one teaspoon of salt per day on your food. If you are still not getting enough, consider an electrolyte supplement (but remember to check the nutrition label for the carb content).