THE WOMEN’S GUIDE TO THE KETOGEN DIET
Our health and physical well-being depends a lot on what we eat. The ketogenic diet has gained tremendous popularity in recent years and has been used by many people for weight management strategies, to support mental clarity, and to improve overall well-being. In this blog, we explore the fundamentals of the ketogenic diet and explore how women can optimize their experience with this low-carb, low-fat approach.
A healthy lifestyle, regular physical activity and a balanced diet are the main pillars of our psychophysical well-being. In some cases, however, despite the correct diet, our body does not respond to stimuli as we would like. So, for example, time menopause, a delicate period during which women experience weight and mood swings due to the drop in estrogen. At this stage of life, a ketogenic diet, a strict dietary regimen where carbohydrates are significantly reduced in favor of protein and fat, can be helpful. This allows the body to reach so-called ketosis within 48/72 hours, a process where glycogen stores (storage sugar) are depleted and ketones produced in the liver are used to meet the energy demands of the nervous system.
Normally, our functional cells use the energy provided by carbohydrates to perform their tasks. In their absence, they use ketones as their main energy fuel. In this case, the metabolism changes and it is forced to use fats instead of carbohydrates as an energy engine and alternative source.
The keto diet is a low-carb, low-calorie diet that is high in protein and good fats, rich in omega-3s, which must be included to maintain a state of ketosis.. It provides a daily intake of 1200 calories per day, which can go up to 800-900 on a very low calorie Keto diet.
Food intake should be divided as follows
Carbohydrates at 10%, divided into three parts
Proteins in the range of 15% to 25%
Fat 70% to 75%
the proteinRed meat, white meat, eggs, fish
fats. extra virgin olive oil and healthy fats
Low carb vegetables. green leaf, cabbage, broccoli, pumpkin, mushroom, etc.
FOODS TO AVOID
Sugary foods. sugar, fresh fruits, dried fruits, fruit juices, cakes, cookies, chocolate,
Starch carbohydrates. potatoes, sweet potatoes, cereals, legumes
Your nutritionist can help you recommend an appropriate menu based on your gender, age, weight, and the patient’s health characteristics.
BENEFITS OF THE KETO DIET
reducing hunger pangs
stabilization of insulin and blood glucose levels
When is the keto diet not suitable?
Staying in ketosis for too long can create serious problems in the long run. And even in the short term, ketosis can have some complications, such as signs of liver and kidney fatigue, nausea, constipation, fatigue, and nutrient deficiencies (calcium, vitamin D, iron, magnesium, and folate). Therefore, when following this type of diet, it should be well supplemented with minerals and vitamins, among other things, to avoid dehydration.
After the restrictive cycle is over, it is necessary to retrain the body to eat everything by gradually reintroducing foods in a precise order and in controlled portions, starting with low-glycemic foods such as fruit, then cheese, continuing to legumes, and finally bread, pasta and grains.
This type of diet must be very strict, otherwise ketosis may not be activated even with minimal input of carbohydrates from which to draw energy. A ketogenic diet should be avoided during pregnancy and lactation.
THE DIFFERENT EFFECTS OF THE KETOGEN DIET ON MEN AND WOMEN.
A study conducted by Dale Abel, chairman of the Department of Internal Medicine at the University of Iowa, found that the ketogenic diet showed varying results for men and women. Men seem to be able to lose weight more easily following this diet. According to the research, the difference is the female hormone estrogen, in the absence of estrogen, the slimming effect seems to be much more noticeable. Furthermore, women seem to have a harder time losing weight than men because they have more complex blood sugar regulation. Here’s why once again The ketogenic diet is a helpful diet during menopause and postmenopause, as estrogen declines during this period. There is also weight gain from fat mass, as well as the potential onset of insulin resistance (a risk factor for type 2 diabetes) and risk of vascular disease.
THE ROLE OF COMPLEMENTS
The ketogenic diet and intermittent fasting are effective nutritional strategies, but are not without their drawbacks. These can lead to more or less serious deficiencies, so proper supplementation is necessary to maintain body balance.
Nutrient magnesium This is a highly effective formula that contains a unique blend of four powerful bioactive magnesium chelates (magnesium taurate, magnesium bisglycinate, magnesium citrate, and magnesium malate) along with magnesium oxide to provide the best magnesium performance using multiple cellular absorption pathways. Magnesium helps reduce tiredness and fatigue and helps restore the nervous system.
Magnesium deficiency is very common, and on a ketogenic diet, values can drop further due to the strict diet regimen. Along with the stress of our hectic days, which are often also characterized by sleep disturbances or restless periods, magnesium supports mood and thinking and is very stimulating when dieting to achieve set goals.
The daily intake dose should be 375 mg per day. Neutrient Magnesium provides 244 mg in 2 capsules, according to the maximum safe level of supplementation.
Neutrient Butterfat Keto is a blend to burn fat faster because MCT is quickly converted to ketones to act as a reserve fuel for energy without being stored as fat.
Following somewhat restrictive diets can be a good way to support body changes, but we must always take care to provide the right supplements to avoid imbalances and achieve mental and physical balance.
About the writer
Dott.ssa Mariachiara Ruggiero
Sociologist & Victory Mental Performance Coach
Victory Mental Performance Coaching – the art of empowering the mind and turning doubts and anxieties that hinder performance into strengths and motivations.
Ketogenic diet – Wajid Masoud; Pawan Annamaraju; Kalyan R. Upaluri
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