A WOMEN'S GUIDE TO THE KETOGENIC DIET - News Block

A WOMEN’S GUIDE TO THE KETOGENIC DIET

Our health and the well-being of the body depend a lot on what we eat. The ketogenic diet has gained immense popularity in recent years, and many people have used it for weight management strategies, to support mental clarity, and to improve general well-being. In this blog, we dive into the fundamental principles of the ketogenic diet and explore how women can optimize their experience with this low-carb, high-fat approach.

THE KETOGENIC DIET

A healthy lifestyle, regular physical activity and a balanced diet are the main pillars of our psychophysical well-being. In some cases, however, despite a correct diet, our body does not react to stimuli as we would like. This is the case, for example, during the menopause, a delicate period during which, due to the drop in estrogen, women are subject to changes in weight and mood. In this phase of life, the ketogenic diet, a strict dietary regime in which carbohydrates are drastically reduced in favor of proteins and fats, can be useful. This allows the body to reach so-called ketosis in 48/72 hours, a process by which glycogen (storage sugar) stores are depleted and ketones, which are produced in the liver, are used to meet the energy demands of the body. nervous system.

Normally, our functional cells use the energy provided by carbohydrates to carry out their tasks. In their absence they use ketones as their main energy fuel. In this case, the metabolism changes and is forced to use fat instead of carbohydrates as a motor and alternative source of energy.

The keto diet is a low-carb, low-calorie, high-protein, good-fat diet 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 the very low calorie ketogenic diet.

Food intake should be broken down as follows

10% carbohydrates, divided into three servings
Protein between 15% and 25%
Fat between 70% and 75%

FOODS TO INCLUDE

Protein: red meat, white meat, eggs, fish

Fats: extra virgin olive oil and healthy fats

Low Carb Vegetables: green leaf, cabbage, broccoli, zucchini, mushrooms, etc.

FOODS TO AVOID

Sugary food: sugar, fresh fruit, nuts, fruit juices, cakes, biscuits, chocolate,

Starchy Carbohydrates: potatoes, sweet potatoes, cereals, legumes

Your nutritionist can help you advise an appropriate menu based on the patient’s gender, age, weight and health characteristics.

ADVANTAGES OF A KETO DIET

fast results
weightloss
improved mood
reduced feeling of hunger
stabilize insulin and blood glucose levels

When is a ketogenic diet not suitable?

Maintaining ketosis for long periods of time 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 folic acid). When following this type of diet, therefore, it must be well supplemented with minerals and vitamins to avoid dehydration, among other things.

Once the restrictive cycle is overcome, it is necessary to re-educate the body to eat everything, gradually reintroducing foods in a precise order and controlled portions, starting first with foods with a low glycemic index: fruit, then cheese, to continue with legumes and finally bread , pasta and cereals.

This type of diet must be very strict, otherwise ketosis may not kick in even in the presence of a minimal intake of carbohydrates from which to extract energy. A ketogenic diet should be avoided in pregnancy and while breastfeeding.

DIFFERENT EFFECTS OF THE KETOGENIC DIET ON MEN AND WOMEN

A University of Iowa study conducted by Dr. E. Dale Abel, Chairman of the Department of Internal Medicine, has shown that the ketogenic diet shows variations in results between men and women. Men seem to be able to lose weight more easily on this diet. According to research, the female hormone estrogen makes the difference, in the absence of estrogen the slimming effect seems to be much more noticeable. Also, women seem to have a harder time losing weight than men because they have a more complex regulation of blood sugar. Therefore, once again, A ketogenic diet is a useful diet during menopause and postmenopause, as there is a drop in estrogen during this period. There is also an increase in fat mass weight as well as the probable development of insulin resistance (a risk factor for type 2 diabetes) and the risk of vascular disease.

THE ROLE OF SUPPLEMENTS

The ketogenic diet and intermittent fasting are effective nutritional strategies but they are not without their drawbacks. They can lead to more or less serious deficiencies, so it is necessary to supplement correctly to maintain body balance.

Neutral Magnesium is a highly effective formula that contains a unique combination of four potent bioactive magnesium chelates (magnesium taurate, magnesium bisglycinate, magnesium citrate and magnesium malate) along with magnesium oxide, providing the best efficacy of magnesium by use of multiple pathways of cellular uptake. Magnesium helps reduce tiredness and fatigue and helps rebalance the nervous system.

Magnesium deficiency is very common and with the ketogenic diet, the values can be further reduced due to the strict diet regime. Along with the stress of our hectic days, often also characterized by sleep disturbances or periods of anxiety, magnesium supports mood and mentality 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 per 2 capsules, in accordance with the maximum threshold for safe supplementation.

Neutrient Butterfat Keto is a faster fat burning blend as MCTs are quickly converted to ketones to act as 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 adequate supplementation to avoid imbalances and achieve mental and physical balance.

About the Author

Dott.ssa Mariachiara Ruggiero

Sociologist and Victory Mental Performance Coach

Victory Mental Performance Coaching: The art of improving the mind and turning the doubts and anxieties that hinder performance into strengths and motivators.

REFERENCES

Ketogenic Diet – Wajeed Masud; Pavan Annamaraju; Kalyan R. Uppaluri
Caron JP, Kreher MA, Mickle AM, Wu S, Przkora R, Estores IM, Sibille KT. Intermittent fasting: potential utility in the treatment of chronic pain across the clinical spectrum. Nutrients. June 18, 2022; 14 (12): 2536. doi: 10.3390/nu14122536. PMID: 35745266; PMCID: PMC9228511
Ford C, Chang S, Vitolins MZ, Fenton JI, Howard BV, Rhee JJ, Stefanick M, Chen B, Snetselaar L, Urrutia R, Frazier-Wood AC. Assessment of Diet Pattern and Weight Gain in Postmenopausal Women Enrolled in the Women’s Health Initiative Observational Study
Duval K, Prud’homme D, Rabasa-Lhoret R, Strychar I, Brochu M, Lavoie JM, Doucet E. Effects of the menopausal transition on dietary intake and appetite: a MONET group study
Females respond poorly to the ketogenic diet for weight loss in an animal model | endocrine society