Having a slim body and burning constant fat are desires that any woman would want to achieve, especially in a short time.
A number of diets have been recommended to improve physical appearance. Among them is the ketogenic diet, in which you must reduce the intake of carbohydrates to at least 20% of your total daily diet. This means changing your favorite fruits, oatmeal in the morning, or baked potatoes for proteins and fats that do not provide carbohydrates to the body.
In any case, the ketogenic diet seems to be the right one when it comes to losing weight, but does it really work? Discover how the ketogenic diet works in women and what its main advantages and disadvantages are.
Ketogenic diet in women
1.What is the ketogenic diet?
Every day ketogenic diets are more popular, since they have emerged as a viable alternative when the results of the effort made to lose weight are not totally satisfactory.
Those who defend this diet claim that humans are designed to use fat as the main source of energy , that is, you must say goodbye to any trace of rice, banana or any carbohydrate of your choice. A ketogenic diet plan to lose weight consists of daily consumption of approximately 60-70% fat, 20-30% protein and 10-20% carbohydrates.
While some criticize low carb diets, others may ensure positive effects beyond fat loss, such as:
- Improvement of brain function and prevention of Alzheimer’s.
- Acceleration of metabolism.
- Optimization of cardiac health and control of diabetes.
- Sports performance.
With all these benefits, the ketogenic diet seems to be the right solution to the great evils of humanity, providing the right energy, disease prevention and a totally lean muscle mass. However, we must also analyze the positive and negative effects of the ketogenic diet.
2.Advantages of the ketogenic diet in women
Definitely, the ketogenic diet can be a fast way to reduce sizes, because to reduce the consumption of carbohydrates the reserves of glycogen will fall and you will begin to use the “stored” fat as an energy source. Also, by eliminating sugar and starch from your diet you will decrease the fluid retention in the body; by joining this, you can naturally get rid of addiction by the sweet.
Considering that the carbohydrate consumption of the western culture covers approximately 60% of the diet, eliminating these can lead to great changes in your life. Substituting carbohydrates for healthy fats (such as avocado) will in turn:
- Sensation of fullness between meals (less anxiety).
- Reduction of blood sugar (contributing to the proper functioning of insulin).
- Acceleration of metabolism, product of the slowing down of digestion.
However, many wonder what happens after you have achieved the determined objectives. Is this diet still beneficial? Being a woman you must take into account different aspects such as age, hormonal health and other factors that will help you determine if you really should use the ketogenic diet.
3.Disadvantages of the ketogenic diet in women
In the first place, it is important to point out that 90% of the studies and research carried out to evaluate the results of ketogenic diets have been used by men. In this way, most of their benefits have been proven in them, so they do not necessarily have to extrapolate their benefits for women for a fundamental reason: hormones.
The consumption of carbohydrates in women can represent an impulse for the good hormonal functioning, due to these they contribute with the function of the thyroid, they elevate the energy and improve the mood, among other benefits. Some of the reasons that support this are the following:
It has been proven that some diets low in carbohydrates can increase the production of cortisol, or in other words, “the stress hormone”.
When cortisol rises, disorders are also generated in the other hormones. In addition, when “peaks” of cortisol are generated, estrogen and tetosterone can increase or decrease without warning, causing negative effects such as: infertility, loss of menstrual cycles and energy, depression, decreased libido, and weight gain. Inexplicable way. Amazing, right? All because of eliminating a large part of carbohydrates.
3.2 Fall into the “accidental diet”
Increasing the consumption of fats and decreasing carbohydrates seems to be the perfect equation for the ketogenic diet; however, many women, in addition to eliminating carbohydrates from their diet, do not increase the consumption of healthy fats, leaving the body without an immediate source of energy.
This can have more negative effects than benefits, mainly when the diet is not balanced, causing serious problems due to hormonal imbalances and lack of energy.
3.3 Emotional consequences
One of the essential vitamins for every woman is vitamin P, called by some “pleasure vitamin”.
When you lose your appetite for eating the same dish for days on end or the food ceases to be a taste to become a task, vitamin P stops working in the body, limiting the following processes:
- Digestion: instead of chewing as you should, you will proceed to swallow the food without thinking twice, resulting in poor distribution of food in the digestive system.
- Peace of mind: you will be stressed and worried about completely fulfilling your diet.
- Peace with food: Erratic behaviors can arise in front of food, how to get to be disgusted by foods that were once to your liking.
4.What is the correct way to make the ketogenic diet?
If having seen its effects you still wonder how to make the ketogenic diet if you are a woman, there are different factors that will avoid long-term negative consequences, such as the following:
4.1 Understand your short-term benefits
As we have said before, the ketogenic diet is useful when your goals are clear and defined in a given time.
Some goals you can achieve with the ketosis diet are fat loss, improved brain function and a way to include healthy fats in meals.
4.2 Make sure you do not fall into the accidental diet
Remember to make the correct distribution of food: 60-70% healthy fats , 20-30% protein and 10-20% carbohydrates.
4.3 Enjoy the food
There are many foods that you can include in your diet to avoid monotony. It is therefore important that you chew correctly, since digestion starts from the first bite.
There is no single result in the ketogenic diet. Although most men will respond positively, in women the long-term consequences must be evaluated.
Therefore, if you are a woman and want to follow a ketogenic diet, it is important to organize your goals, give your goals an estimated time and evaluate how your body reacts to changes in diet.
Finally, find your personal balance: just as you need hormonal balance, you also need balance in your diet. Remember that each body is different, which is why some women will need more carbohydrates than others.
Wiki Link: https://en.wikipedia.org/wiki/Ketogenic_diet