The ketogenic diet has become quite popular among people trying to lose extra body fat. It has emerged as an effective solution for obesity. If followed flawlessly, keto can help you shed body fat faster than other dietary regimens.
It does not feel comfortable when your body gains extra fat. Regardless of your gender, you will join a gym and search for a perfect diet plan to reduce body fat. While other diets take months to get the job done, keto shows results within a few weeks.
Women would love to get rid of extra belly fat and gain a charming physique. The keto diet can work like a magic if you know what to eat, what to avoid, and how to live a keto-friendly life. Tips shared in this post can help keto dieters chase their fitness goals much faster. Continue reading to reveal a comprehensive guide on the keto diet for women!
What is Keto Diet?
It is probably the most popular low carb diet for weight loss. The ketogenic diet plan requires you to drastically reduce carbohydrate intake and increase your fat intake. Once you do that, your body goes into the ketosis state. It is a kind of metabolic state in which your body starts using fat reserves to generate energy.
Our body needs carbohydrates for fuel and the ketogenic diet prevents the supply of carbohydrates. It may be uncomfortable for a while because your body won’t tap on its fat reserves. Once it happens, the fat turns into ketones that meet your brain’s power demands.
It has been observed that the keto diet can trigger a considerable drop in your insulin and blood sugar levels. Studies reveal that increased ketones levels and other changes are quite beneficial for dieters.
Are you curious to know what changes occur in your body when you follow the keto diet plan? Ketosis occurs which is a metabolic state.
Glucose is the fuel our body needs to function smoothly. Excess consumption of carbs causes obesity and produced fat is stored across your body. Ketosis enables the use of that fat storage for fuel production.
When you limit the carb intake, your body starts shedding excess fat to meet its glucose supply. Once you enter ketosis, you start cutting extra body fat. That’s the primary goal of the keto diet and every woman can do it.
Of course, the keto diet for women is not as easy as it sounds. The ketogenic diet plans can present many challenges you haven’t faced in your life. It is a bit tougher than other diets, but the reward is something you always dream of. Therefore, you must try the ketogenic diet plan and the following tips will help you follow it properly!
Keto Diet Tips for Women
Women can follow the keto diet plan to get fit, increase blood sugar, and prevent certain cancers. It is probably the only miracle cure for obesity and thousands of men and women admire it.
Things won’t always be easy, but the following tips will keep you on the right path towards your fitness goals!
- Start simple
Being a type of low-carb dietary plan, keto requires dieters to reduce carbohydrate consumption. Most women do from the beginning. They decide to not eat foods containing carbohydrates. It can cause a shock to your body and affect the core functions.
You need the power to live a normal life. Your body won’t be able to generate enough power and it can trigger various health issues. Therefore, it is not a wise decision to cut all the carbs from day one!
You should gradually reduce the carbohydrate intake so that your body can adjust to the new diet plan. Take 2-4 weeks to do that because thus you won’t feel the adverse effects of the keto diet.
Keep monitoring your health condition and do not take unnecessary risks. You will achieve your weight loss goals without hurting yourself. Suppose you cut all the carbs, it will make you feel exhausted and powerless. Thus, you won’t be able to work out or do regular chores!
Suppose you feel a lack of energy, consume little amounts of carbs to feel better. Make healthy fats a large portion of your diet and gradually increase high-protein foods in your diet. Thus, you will gain muscles and start reducing extra body fat.
Do not compare yourself with others. Every woman is different and takes different time to adjust to a new diet. Continue reducing carb intake gradually and soon you will be able to generate power without consuming too many carbs. It will be the time when your body will go into the ketosis metabolic state. You will start losing extra body fat!
- Be flexible with carb macros!
Nothing is permanent! Your body’s carbohydrate demands are not always the same. Sometimes you need more power for exhausting tasks and you can eat fewer carbs to enjoy a soothing day. Once you achieve the ketosis state, you should change carbohydrate intake by assessing your activities, age, and hormonal changes.
Things can get quite chaotic during menopause and you may need more carbs to cope with this period. Lack of power will result in health issues, which you shouldn’t face during menopause.
You should carefully assess the ratio of micronutrients required every day. If you are going to do more demanding tasks, get more carbs to generate enough power. If you are living a comfortable life, keep cutting carbs from your diet. Thus, you won’t feel exhausted and meet your fitness goals much faster.
Even though your body got huge fat reserves, don’t give up on carbs completely. Pick organic and fiber-rich veggies to consume sufficient carbs. It will prevent a lack of power and keep you energized throughout the day.
- Get rid of temptations
It will take just a few days to recognize foods that aren’t allowed in the ketogenic dietary regimen. Most fast foods and junk foods are strictly prohibited in the keto diet. You may find those foods delicious, but they are quite harmful to your health.
You have to get rid of the following foods when following the keto diet plan:
- Grains, such as wheat, pasta, bread, rice, cereal, oats, corn, and so on!
- Sugar-based products, such as pastries, ice cream, candy, table sugar, cakes, soda, chocolate, honey, sugary juice, sweet syrups, etc.
- Legumes, such as lentils, beans, chickpeas, etc. (Keep enjoying peanuts though!)
- Starchy vegetables, such as sweet potatoes, parsnips, potatoes, etc.
- Fruits that contain an excessive amount of sugar, such as orange, bananas, apples, pineapples, grapes, and so on.
- Seed and vegetable oils, such as canola oil, margarine, corn oil, soybean oil, and grapeseed oil.
- Low-fat dairy products, such as low-fat cheese and cow’s milk.
- Certain processed foods contain starch, sugar, and contain too many carbs.
Most women find ketogenic diets challenging because it requires getting rid of delicious foods. You need to stick to high-protein, fiber-rich, and low-carb foods. Your options in keto-friendly foods are pretty limited. That’s why it is not as simple as many dieters think in the beginning. Women, who stick to the diet plan, experience significant weight loss within a few months!
- Stay hydrated
We eat several foods that replenish the fluid needs of our body. You may need to cut many hydrating foods from your diet. Those foods include citrus, electrolytes like potatoes, and several fruits as well. It can trigger dehydration and cause skin issues and health issues.
You will have to increase your daily water intake to make up for foods cut from the daily diet. Many people recommend drinking 8-10 glasses of water per day. Do not believe in that crap because every woman got a different physique and different fluid needs.
Suppose you weigh 150 lbs, you have to drink at least 75 oz water. It will be enough to keep you hydrated and prevent health problems triggered by dehydration.
- Monitor certain changes
Many people give up the keto diet plan within a few days or weeks because they don’t assess changes. Your body will give constant signals and those signals will help you make the right dietary changes.
You have to monitor macros, moods, energy levels, and other bodily changes. It will help you recognize what your body accepts and what it doesn’t. Suppose you have dropped carb intake significantly, you may feel a lack of energy. It is your body telling you that you are not into ketosis yet! You have to go slow and add some carbs to the diet to gain the necessary power.
Experts recommend maintaining a journal when you are on the keto diet. Suppose you experience health problems, you can share the journal with a doctor or nutritionist to get the right treatment.
If the keto diet is not working for you, your body will communicate through the following symptoms:
- Low energy levels
- Weight gain
- Digestive issues
- Disturbed menstrual cycle
- Mood swings and depression
Do not get scared about the above-listed symptoms. You will never experience these symptoms if your approach is right. Give your body time to get into the ketosis state and then enjoy the perks of this amazing diet plan.
- Stock your fridge with keto-friendly foods
Once you stop experiencing the adverse effects of a low-carb diet, it is time to push harder. Say no to foods that contain too many carbs. Stock your foods with products that are keto-friendly to stick to the new diet plan.
Your fridge must contain the following foods:
- Healthy fats, including butter, avocado oil, and coconut oil
- Leafy greens, including kale, lettuce, and spinach
- Low carb veggies, such as cauliflower, zucchini, and asparagus
- Meats, such as pork and beef
- Poultry products, such as turkey, chicken, and eggs
- Full-fat dairies, such as heavy cream and cheese
- Fish and shellfish
- Low-carb fruits, such as raspberries, avocado, coconuts, etc.
There are numerous keto-friendly food recipes. Those recipes will help you prepare delicious foods every day. You will not miss regular high-carb foods and certain keto-friendly foods taste awesome. Thus, you can easily stick to this diet without feeling hungry or craving delicious meals.
- Know the right way of getting into ketosis
You cannot get into ketosis overnight! You have consumed excess carbs for a long time. Your body will crave for it and it won’t burn fat from the first day. You have to learn how to limit carb intake to get into ketosis. You have to set how many carbs you can eat every day to start burning fat.
Most women can get the job done by consuming 20-30 grams of carbs per day. It is extremely tough in the beginning and that’s why nutritionists recommend going slow. A gradual approach will prevent the adverse effects of the keto diet. Besides, there will be times when you need extra carbs. So, double the intake for a while and then get back to the diet plan.
You have to increase the protein intake along with decreasing carbs in your diet. Meats, poultry products, and fatty dairy products are a rich source of protein. Increase the protein intake gradually.
Your body will start converting extra protein into glucose if you don’t follow a gradual approach. Once glucose levels increase, you won’t be in the ketosis state anymore. It is not the same for every woman, but gradual dietary changes can prolong the ketosis metabolic state!
- Do not eat if you aren’t feeling hungry!
Most dieters ask how often they should eat when following the keto diet regimen. Experts recommend eating only when you feel hungry. The ketosis process suppresses your appetite because your body is burning fat for energy. You won’t feel hungry as often as you used to.
It is not a wise decision to eat when you aren’t hungry. Stay focused on losing body fat and consume only keto-friendly food when you are hungry. Enjoy cheat meal days during the first few weeks, but you have to strictly follow the keto diet later. Thus, you can get fitter much faster!