We’ve heard so much about the keto diet and it’s benefits – and for women, there are great plusses beyond fat loss however we have to adapt the keto diet for women to reap maximum rewards from this lifestyle. As women age, some things can start to change. Skin and hair can lose its luster, and feeling lethargic is the new norm. You may also notice a problem with stubborn fat, especially around your midsection. It might have been easy to shed a pound or two after a long holiday weekend in the past, but now you’re stuck with the extra weight all year.
There is something that can help improve hair and skin quality, boost energy, and even aid in weight loss – since you’re here, you know that I’m talking about the Keto diet. The Keto diet has shown to be effective for men, and there are ways to adapt the keto diet for women.
Before I first started on my keto journey, I did plenty of research on why I was not losing weight despite regular exercise and why my hair and skin were also starting to lose their luster. After reading a lot and talking to plenty of health and medical professionals, and starting a ketogenic lifestyle, I’ve developed my own version of the keto diet adapted for women based on three years of personal experience and knowledge. If you’re interested in the Keto Diet, keep reading to learn how you use it to feel and look better.
Tips on How to Adapt the Keto Diet for Women
It is scientifically proven, men typically lose weight faster than women. It’s due to hormones and body composition. However, if women make a few changes to the Keto diet plan they can successfully lose body fat, while also looking and feeling rejuvenated.
1. Slowly Reduce Carb Intake
It’s usually not a problem for guys to go from the recommended 330g of carbs a day to 25g. Dramatically reducing carb intake sends the body’s metabolism into ketosis, and this is when stored fat is burned. While women can successfully decrease the number of carbs they consume, we need to do it at a slower pace than men for success.
To ensure your hormone levels stay balanced, nutritionists recommend that women gradually decrease carbs over a few weeks. Start around 150g for the first week and then down to 100g for the next seven days. Within a month, your body has adjusted to 25g of carbohydrates a day.
On average, women that used this method and stayed at 25g of carbs a day for 8 weeks saw a decrease in blood sugar levels, an increase in triglycerides, and lost 19 pounds. The results from your body going into ketosis does vary with each woman, but it is an effective method.
2. Use Intermittent Fasting
Intermittent fasting does not mean starving yourself. Starvation diets are unhealthy and can lead to the development of an eating disorder. Instead, intermittent fasting on a keto diet means that you do not eat meals or snacks for 14 to 18 hours.
Since your body isn’t busy digesting food, it has time to repair itself and balance your hormones. The stored fat that you’ve been trying to lose will be consumed by your body for fuel. You don’t want to intermittently fast every day. It’s best to wait a day in between. You also want to avoid strenuous workouts while you’re fasting, instead, perform yoga or go for a brisk walk.
3. Add Resistance Training to Your Workouts
One of my mistakes, while always working out consistently, was that I focused on cardio and that was key to why I wasn’t seeing results. Once I incorporated strength and resistance training, I saw results. Resistance training builds and tones muscles, along with boosting your metabolism. The higher your metabolism, the faster your body can burn fat and calories. You will need a set of weights, though gallon jugs filled with sand also work great. The goal is to build up muscles in your arms, stomach, and legs.
Not only will you see a decrease in belly fat after incorporating strength-training exercises into your workout, but you will also have more energy throughout the day. Your resistance-training exercises should last for 20 to 30 minutes a day for maximum health benefits.
While there are plenty of online videos and programs, my favorite app that also streams onto your SmartTV is the Peloton app. You don’t have to have a Peloton bike or treadmill to take advantage of hundreds of workouts including strength training, yoga and more.
4. Keep Cravings Under Control
It doesn’t matter how old you are, cravings will still hit. Whether it’s a sweet or salty treat you’re craving, they all come with unneeded fat and calories. Thankfully, as the keto diet has gained more momentum, there are plenty of keto snack options on the shelves and we have great recipes as well.
As with any healthy diet, it’s okay to indulge in a craving occasionally, but it’s also necessary to stay in control for the diet to work, especially with the keto diet where you want to reduce frequent insulin spikes. Fat bombs are a great snack option because they help you stay satiated for longer.
5. Track Meals, Snacks, and Workouts in a Journal
There are apps that will track your workout and food intake stats, my favorite is the MyFitnessPal app which now also tracks Net Carbs. Even after three years, while I can stick to my macros without the help of an app, I like to put my food and workouts into the app to accurately track progress. This is especially helpful if you’ve hit a weight-loss plateau, because the recorded data will indicate where you need to make changes.
Even though, the apps work great it is still a good idea to keep a written journal. Your body will be going through changes on the inside and out. Writing your feelings down will help you monitor your progress from the beginning.
Conclusion on How to Adapt the Keto Diet For Women
Women do lose weight differently than men, but it doesn’t mean that the Keto diet won’t work for them. Females only need to make a few changes to the diet, primarily how quickly carbs are reduced from their diets.
Once you adapt the keto diet for women, you can lose, on average, up to 19 pounds in 8 weeks. Along with losing weight, you’ll also start feeling as great as you look.