Keto Diet for Women: Benefits, Food List & Tips to Overcome Side Effects
,It’s not a brand new “fad diet” the keto diet. An extremely low-carb, high-fat diet that has been used in the medical field since the 1920s. It is used treat patients suffering from serious diseases. Since the last few years, the keto diet has been steadily getting more attention because it helps promote weight loss by making the body use fat as energy. In a way, more than ever before more people are contemplating trying the keto diet. It includes those interested in benefits beyond losing weight. Some benefits include a lower risk of developing diabetes, more energy levels, and protection from age-related neurological disorders.
However, one issue with the keto diet is that, to date, research studies that are aimed at testing its effectiveness and safety. It have been conducted with only males and animals (mainly mice). There have been some who are skeptical that the keto diet could be equally effective for women. Some question whether it’s an excellent idea to try keto? Given that women’s hormones are more sensitive to lifestyle and dietary changes.
According to some specialists in the field of women’s health -like Dr. Anna Cabeca. A double board-certified Ob-Gyn, as well as a Regenerative and Anti-Aging Medicine expert. Who recommends the alkaline ketogenic diet, could be among the best and most beneficial changes to your lifestyle that males and females can adopt.
Based on her own experience, “A keto-alkaline diet honors our body’s natural design.” Dr. Cabeca has taken care of over 10,000 women through her online programs and in-office treatments. She has witnessed firsthand the remarkable outcomes that the keto alkaline diet can bring.
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Does the Keto Diet Work for Women?
Yes! Over the many years that Dr. Cabeca has been using keto diets to treat women. Particularly women who are menopausal or perimenopausal, She hasn’t seen the diet not yield benefits. Her patients and clients have seen weight loss, better blood sugar control, improved quality sleep, and fewer menopausal symptoms such as hot flashes and night sweats.
Dr. Cabeca came up with the idea of mixing an alkaline and keto diet after considering the advantages of very low-carb eating on the one hand against the negative comments she received from her clients. While many of her clients noticed weight loss rapidly and consistently while reducing their consumption of carbohydrates, they were also experiencing adverse effects such as constipation, fatigue, and nausea due to the keto diet.
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The keto diet consists of getting as much as 80 percent of your daily calories from sources of healthy fats, which is a major shift for most of her patients, who were used to relying on sugar, caffeine, and carbs to get energy. It was evident that something else needed to be changed to avoid the negative consequences of this diet. That’s when she thought of the idea of focusing on the restoration of alkalinity first.
Common Questions Regarding the Keto Diet for Women:
What exactly is an alkaline diet work with the keto diet? Why is it so crucial for women?
A ketogenic diet can help restore blood sugar (glucose) levels and may aid in maintaining or reaching the ideal weight and maintaining a healthy weight; an alkaline diet can be beneficial in its anti-aging benefits, particularly in reducing inflammation, increasing detoxification, and improving the balance of hormones, immune system and much more. The traditional ketogenic diets tend to overlook the crucial aspect of the restoration of alkalinity. The most important thing for many people is to achieve an alkaline pH before starting keto to avoid feeling anxious and uncomfortable, anxious, or excessively hungry.
What is an alkaline diet, and how does it work? An alkaline diet can improve general health, including reducing menopausal symptoms, infertility, or PMS, by helping maintain your internal pH levels and improving absorption of nutrients. Consuming foods rich in essential minerals but not extremely acidic may help reduce the symptoms of common disorders by encouraging a more alkaline atmosphere, the natural and preferred state of your body. Studies have shown that alkaline urine pH levels can help protect healthy cells and boost gut health.
Also referred to as “alkaline ash diets,” decreasing acidity (such as caffeine, coffee, alcohol refined grains, or processed meats) can be beneficial for the cardiovascular system because it reduces plaque formation in blood vessels. It can aid in reducing kidney stones, helps keep bone mass in check, and can help reduce the deterioration of muscles due to aging.
What kind of health-related negative consequences could an excessively acidic pH cause? Some of them include loss of muscle mass, bone loss, and a higher risk of frequently occurring illnesses or infections. One method to track whether your body is adjusting well to the alkaline diet is to test the pH of your urine. The pH scale ranges from 1-14 7, with seven being neutral, and anything above seven is considered alkaline. The ideal is to achieve a pH range of 7.0-7.5 (a number that is slightly neutral than acidic).
Does an alkaline keto diet help prevent the loss of energy and other adverse symptoms that people experience when they attempt low-carb diets?
Most likely, most likely. The most frequent observation is that eating an alkaline diet, and a ketogenic diet that is low in carbs can dramatically reduce adverse effects for many women (and men as well!). It is due to the high intake of nutrients, improved detoxification, less reliance on “uppers” like caffeine (some even go over the caffeine limit), and sugar to boost energy.
What other aspects to consider, other than a person’s diet, could affect their pH levels?
Although it’s crucial, your diet is not the only factor affecting your pH and hormones. Other factors that affect alkalinity, besides the food you consume, include the amount of stress you endure every day, how much rest you get each night, the amount of sun exposure you receive, and the degree of environmental toxicity your body is exposed to.
IMF or intermittent fasting (IMF) is usually suggested in conjunction with a ketogenic diet. Many people are unsure whether or not IMF is suitable for women or safe.
Dr. Cabeca, “Fasting is a key aspect of a healthy diet and has many anti-aging effects.” In particular, Dr. Cabeca recommends fasting to women going through menopausal or postmenopausal because of its anti-aging benefits. For instance, a 2016 research study that was published in the Journal of the American Medical Association discovered that women who fasted for 12.5 hours between eating dinner and breakfast (a typical type of fasting) The overnight fast was believed to improve their immunity to the point where it decreased their risk of developing breast cancer.
What are the benefits of intermittent fasting for women, particularly when experiencing perimenopausal or menopausal? Fasting lets the body stop focusing on digestion and concentrate on the essential work of repair, as well as reaping the other advantages of relaxation. Also, when fasting, your body’s energy resources are directed towards vital tasks (like repairing tissue and balancing hormones) instead of digestion processes such as producing stomach acid that breaks down food.
She’s found that when women eat light meals and then eat a light breakfast for 13 to 15 hours between breakfast and dinner, they improve their weight and blood sugar control and so on. She suggests that women avoid eating after eight p.m., try eating two meals daily, and drink soup or tea between meals to reduce hunger. Another option is to try eating a light meal 1-2 days a week. For most women, when trying IMF is not advised to eat snacks between meals unless you are extremely active (such as an athlete training) or are dealing with an issue with hormones, such as burning out of the adrenal glands.
How how long should the alkaline keto diet be adhered to?
It is best to view the change in your eating habits as a means to feel healthier and more energetic instead of a “fad diet” or weight loss solution. Dr. Cabeca recommends giving it up to six months to evaluate the results, bearing in mind that some trial and error will be required throughout the process. The ideal diet is implemented gradually, focusing on alkaline first before adding keto and fasting.
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4 Ways to Overcome Keto Side Effects
Eat More Alkaline FoodsWhat exactly is the best way for women to eat an eating plan that is alkaline and able to remain in ketosis? Are there any items on the keto list of foods to stay clear of eating even though they’re legally “low carb”? _
Dr. Cabeca feels it’s critical to include plenty of low-carb alkalizing options (fruits and vegetables) in a ketogenic diet to maximize benefits and avoid the risk of adverse negative effects. She recommends foods rich in nutrients, such as avocados and dark greens that are leafy.
List of Low Card Meals
Here’s a list of low-carb and moderately low-carb meals that women (and men as well) can incorporate into the ketogenic diet of alkaline:
- Greens include kale, chard beet, dandelion, beets and spinach, alfalfa grass, wheat grass, and more.
- Other non-starchy vegetables or herbs include tomatoes, mushrooms, avocado, and radishes. Also, cucumbers, broccoli, jicama, oregano garlic, ginger, green beans, endive celery, cabbage, and asparagus.
- It is recommended to consume most of your food raw or cooked lightly (such as steaming) since raw food can provide high alkalizing minerals.
- Include other superfoods such as maca, spirulina, and spirulina. Add in vegetables, bone broth, and green powders that have chlorophyll.
- Healthy keto-friendly fats such as coconut oil, MCT oil, or virgin Olive oil. The fats in wild-caught fish, grass-fed beef, cage-free eggs, seeds, nuts, and grass-fed organic butter are beneficial additions to your diet.
- A smaller amount of starchy vegetables such as sweet potato beets, turnips, and turnips can be included in the diet. Still, they are usually restricted to smaller amounts because they contain more sugar and carbohydrates.
- If you can drink alkaline water, you can. The pH of alkaline water ranges from 9-11, making it an ideal choice over tap water or purified bottled water, which is more acidic.
- To limit your consumption of chemicals and toxins, it is recommended to buy organic food whenever you can and pay a premium for free-range, grass-fed animal products. The plants grown in organic and mineral-rich soil are more alkaline and provide the best value for your money.
Fruits and Vegetables
Although they may be fine occasionally, however, it’s generally not advised to consume a lot of fruits or vegetables that taste sweet to ensure ketosis. When you are working towards an alkaline, ketogenic condition (ketosis), Try to limit or eliminate these foods:
- All sugar sources that contain added sugar
- Grains (even whole grains)
- The majority of dairy products (sometimes tiny quantities of yogurt/kefir that is full-fat or cheese are acceptable)
- Make sure to consume eggs, lentils, and other nuts like peanuts in small quantities because they are higher in acidity than the other protein sources. Avoid processed meats, such as cold cuts or meats raised on factory farms, which can cause acidity.
- Other processed foods that have lots of sugar, synthetic sodium ingredients, fillers, and other chemicals (see our”in a pinch” keto list of fast food items)
You can try “Crescendo Fasting” (or other kinds of carb cycling)
There are many methods to do intermittent keto fasting and other ketogenic diets. With some less likely to cause side symptoms like cravings or fatigue. Fasting in Crescendo allows you to break from fasting during your work week. Yet it can be extremely beneficial for getting the advantages of IMF. Dr. Cabeca and other experts like Amy Shah, M.D. advise their patients to test their urinary ketone levels (using ketone strips) and aim for positive ketone testing about three times weekly.
Try to cycle your fasting days so that you’re fasting at least three non-consecutive days per week (e.g., Tuesday, Thursday, and Saturday). Limit your exercise to light or yoga during short days to avoid feeling tired or hungry. You can also choose to keep more intense activities for other days of fasting. This method allows for greater diet and lifestyle “moderation” because the goal isn’t eating “perfectly” all the time.
Manage Stress & Rest Enough
Fixing the main causes of emotional and physical stress in your life is crucial to healing hormonal imbalances and problems with fertility. Try to get at least 7-9 hours of rest each evening to restore your hormones daily. Sleep deprivation can impact your appetite, digestion, and your energy levels!
Help prevent constipation by taking more fiber and water.
If you’re experiencing a difficult time adapting to a keto-friendly diet. You should consume more fiber-rich foods like vegetables such as nuts seeds, or seeds. It would be best if you took plenty of water. Cabeca recommends starting the day with a large glass of hot water infused with lemon juice and a dash of cayenne.
Throughout the rest of the day, try to consume half of your weight in water daily (for instance. 65 ounces or less than eight glasses if you weigh around 130 pounds). Probiotics are also excellent because they help replenish your gut with healthy “good bacteria.”
Precautions Regarding the Keto Diet for Women
Alongside constipation and the initial cravings for sugar or carbs. Other side effects you might experience when transitioning to the ketogenic diet. It is alkaline (especially when you’re also starting fasting) could be “keto flu”. Symptoms like menstrual issues, thyroid or adrenal problems, fatigue or low energy levels.
Although it can feel that things are getting worse before getting better. The symptoms should go away within a couple of weeks or months after following the guidelines and programs mentioned earlier. It is particularly relevant if you keep active (walk outdoors, ideally. For a minimum of 20-30 minutes daily), sleep well, and reduce stress. Drink plenty of fluids, herbal tea, or bone broth to avoid dehydration and ease up when exercising if you feel low energy.
It is also important to note that should you suffer from a history of irregular menstrual cycles. It might be best to start this kind of diet under the guidance of your physician or a nutritionist. Women who are pregnant or are breastfeeding shouldn’t begin ketosis to ensure that they are secure.
- Based on the majority of research, women react more strongly to changes in their diet, including reducing their intake of carbs. The negative side effects of the keto diet (an extremely low carb, very high-fat diet) may include fatigue and hunger. But combining the keto diet and an alkaline diet will reduce the symptoms of most women and men.
- An alkaline diet contains whole food items that positively affect the pH levels in urine and blood by reducing acidity. The keto diet benefits women through weight reduction and detoxification, heart health. Healthier bones, reduced inflammation, and the reversal of nutritional deficiencies.
- Foods recommended as part of the alkaline ketogenic diet. It includes non-starchy vegetables, raw food such as green juices, lean proteins, and plenty of healthy fats.
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