The Best Guide to Keto Diet for Women - Burn Fat & Feel Great

Are you considering going keto but are unsure where to start? Known for its incredible weight loss, many are scared off by the keto flu.

If this is you, don’t worry, you are not alone, as many who have pushed through to achieve incredible results are faced with the same challenges.

In this article, we discuss how to start the keto diet for women. We cover what keto is, how it works, the key benefits, and meal plans to help kickstart your keto diet journey.

What Is the Keto Diet and How Does It Work?

The keto diet is a high-fat, low-carbohydrate diet that aims to enhance weight loss, mental clarity, and energy levels. Characterized by a significant reduction in carbohydrate intake, it utilizes fats and protein for fueling, inducing a metabolic state called ketosis.

Sources highlight how ketosis is where the body uses fat as the primary fuel source instead of carbohydrates. Here metabolic pathways switch energy sources in the form of ketone bodies.

For a keto diet of 2000 calories per day, carbohydrate intake would be limited to 20–50 grams.

For reference, below we provide side-by-side macronutrient ratios to help you compare a traditional diet to the keto diet.

Traditional Diet:

• Carbohydrates: 45–65% total calorie intake
• Protein: 20–35% total calorie intake
• Fats: 10–35% total calorie intake

Keto Diet:

• Carbohydrates: 5–10% total calorie intake
• Protein: 30–35% total calorie intake
• Fats: 55–60% total calorie intake

To reach these high-fat macronutrient targets you will need to consume nutrient-dense, high-fat foods. Keto-friendly foods include meat, seafood, eggs, high-fat dairy, non-starchy vegetables, olive oil, high-cocoa chocolate, nuts, seeds, and fruit.

Key Benefits of Keto for Women (Weight Loss, Energy, Hormonal Health)

Many people are drawn to the keto diet for its ability to manage weight, however, it does so much more than that. Below we highlight the outstanding benefits, and reasons why you may want to consider trying the keto diet.

Weight Loss

The keto diet's focus on dietary fat makes it excellent for burning fat. When carbohydrates are restricted below 50 grams, muscles stored energy, glycogen, is used. Because they are not being replenished with carbohydrate intake, they become depleted

Research shows that each gram of glycogen contains 3 grams of water, and their depletion leads to loss of water weight and total weight loss. Once this happens, sources show that the body switches fuel sources, breaking down stored fat for energy, leading to fat loss and greater weight loss.

Improve Blood Sugar Control

The keto diet can be used to improve blood sugar control. Evidence shows that the reduction of carbohydrates leads to the reduction of blood glucose and improves insulin resistance.

This is because carbohydrates are the primary source of glucose. When they are limited, it leads to lower blood glucose levels and fewer spikes, resulting in greater blood sugar control.

Reduce Inflammation

The keto diet can help reduce inflammation. Research indicates that the ketone bodies produced can reduce mechanisms that are responsible for inflammation.

This is welcome news for women during menopause, as sources link the decline in estrogen can increase inflammation leading to symptoms including hot flashes, night sweats, and joint pain.

Further studies found that a very low-carbohydrate keto diet improved joint pain and reduced headaches.

Reduce Risk of Chronic Disease

The keto diet can help reduce the risk of certain diseases. Sources show that the keto diet was created to treat epilepsy in the 1920s to reduce seizure frequency. It has since shown potential for addressing other illnesses including obesity, diabetes, and liver disease.

Further studies also illustrate its potential for reversing metabolic syndrome, and type 2 diabetes and supplementing cancer treatment.

Stabilize Mood and Support Brain Function

Stabilizing mood is another positive of using the keto diet. Studies report therapeutic effects on mood stability, increased energy, and concentration, and the reduction of anxiety, depression, and psychosis.

This is due to the ketone, which like glucose can pass across the blood-brain barrier, which research shows fuels the brain, supporting cognitive function.

Preparing to Start a Keto Diet

Unlike other diets, the keto diet requires planning and preparation to ensure a smooth transition into ketosis. Below, we discuss how to prepare for the keto diet including setting macronutrients, foods to eat, and the importance of electrolytes and hydration.

Setting Your Macronutrient Goals

Before beginning the keto diet first, you must set your macronutrient goals. While the straightforward approach would be to reduce carbohydrate intake to below 20 grams per day, the reality is without actively tracking your fat and protein intake, you will not be able to sustain this diet long-term.

Setting macros is essential during the keto diet to ensure you are compensating for the decrease in carbohydrates with sufficient fats and protein.

As mentioned, the keto diet macronutrient ratios are approximately fats 55–60%, protein 30–35%, and carbohydrates 5–10%.

Below is a sample macronutrient breakdown based on 1,800 calories per day.

• Carbohydrates: 10% (45 g)
• Protein: 30% (135 g)
• Fats: 55% (120 g)

This illustrates the amount of grams of each macronutrient required for a sustainable keto diet.

Plan a Gradual Transition

Once you have identified your macronutrient goals, we recommend you plan your gradual plan into ketosis. As you’d suspect, cutting carbs is easier said, coming with feelings of fatigue, brain fog, and headaches which for some is enough for them to back out of the keto diet.

To such a jarring experience, we recommend a gradual cutting of carbs in the weeks leading up.

Let’s use the 1,800-calorie diet for example which contain 50% carbohydrates (225 g), 20% protein (90 g), and 30% fat (60 g). Here we list the macronutrient ratio for a standard carbohydrate-focused diet and what these figures will need to transition to the keto diet macronutrients listed above.

• Carbohydrates: 50% (225 g) 🠆 10% (45 g)
• Protein: 20% (90 g) 🠆 30% (135 g)
• Fats: 30% (60 g) 🠆 55% (120 g)

Here you can see that carbohydrate intake must decrease by 180 grams, while fat intake must double from 60 grams to 120 grams. To make this achievable, we can gradually reduce carbohydrates and increase intake over four weeks. This can be done by dividing the difference and adding and subtracting.

For example, carbohydrates will decrease by 45 grams and fats will increase by 15 grams each week for four weeks.

• Starting: Carbohydrates 225 g, fats 60 g
• Week 1: Carbohydrates 180 g, fats 75 g
• Week 2: Carbohydrates 135 g, fats 90 g
• Week 3: Carbohydrates 90 g, fats 105 g
• Week 4: Carbohydrates 45 g, fats 120 g

Reducing carbohydrates incrementally each week will give you time to adjust to the changes in energy levels. While this may delay the process, we must understand that nutrition and weight management require balance and the ability to listen to our body.

This will provide that extra time will help you monitor your body’s response, and help you ease your way into ketosis and toward the keto flu.

Foods to Eat and Avoid on Keto

If you are a first-time keto dieter you will need to pay extra attention to what you consume. While other diets allow you to step outside their nutritional boundaries for cheat meals, the keto diet is less forgiving, as you must keep carbohydrate intake below 10% of your calorie intake to stay in ketosis. Below is a list of foods to avoid to ensure you are staying in ketosis.

Grains

• Rice, wheat, oats, corn, quinoa, whole grains, muesli, flour, crackers

Refine Carbohydrates

• Chips, soda, fruit juices, desserts

Fruits

• Bananas, mango, grapes, pineapples, apples, pears, dried fruit, peaches, oranges

Vegetables

• Peas, corn, potato, sweet potato, beets, yams, parsnips

Legumes

• Black beans, lentils, chickpeas, green beans

This is just a short list of foods to avoid. A great way to ensure you are consuming keto-friendly foods is to follow a keto meal plan, as well as review carbohydrate content for different foods online.

The Importance of Hydration and Electrolytes

Hydration and maintaining electrolyte balance are essential during the keto diet. The keto diet’s reduction of carbohydrates means fewer nutrient-dense fruits, vegetables, and legumes, which can lead to nutrient deficiencies. A major form is the electrolytes in the form of potassium, magnesium, and sodium, which evidence shows can result in headaches, fatigue, weakness, dizziness, and impaired concentration.

This can be remedied by staying hydrated and consuming nutrient-dense keto-friendly foods to meet nutritional requirements. Below is a list of keto-friendly foods that are loaded with electrolytes.

• Spinach
• Iceberg lettuce
• Romaine lettuce
• Kale
• Pumpkin seeds
• Almonds
• Mushrooms
• Fatty Fish
• Squash

Navigating the “Keto Flu”

For many, the biggest barrier to the keto diet is the keto flu, where you will experience flu-like symptoms as enter ketosis. These symptoms include nausea, vomiting, headache, fatigue, dizziness, insomnia, and constipation which tend to last a few days to weeks.

As mentioned, severity can be reduced by gradually easing into the process over four weeks. Alongside you must maintain hydration and electrolyte balance, while getting adequate rest and eating enough healthy fats as they will become your main source of energy.

Keto and Women’s Hormonal Health

One is that the keto diet is helpful in women's hormonal health. Below we cover how the keto diet can affect the menstrual cycle, polycystic ovarian syndrome (PCOS), and metabolic health, and how it can applied to different stages of life.

How Keto Affects PCOS and Menstrual Cycles

A reason some women adopt the keto diet is because it can positively impact menstrual cycles and polycystic ovarian syndrome.

Polycystic ovarian syndrome is the most common hormonal disorder in females of reproductive age. The sources show that it is characterized by polycystic ovaries, and hyperandrogenism (excessive level of male sex hormones), irregular menstrual cycles which can reduce fertility. A 2018 study explored the effects of the keto diet on four women trying to conceive after 6 months who experienced menstrual irregularity. During visits, participants were assessed for weight loss, menstrual regularity, and ovulation.

The study found the keto diet resumed regular menstruation and helped two women conceive, highlighting the potential benefits for PCOS by aiding in weight loss and facilitating ovulation.

Keto for Insulin Resistance, and Metabolic Health

Insulin resistance and metabolic health can also be positively impacted through the keto diet.

In metabolic health, the keto diet’s reduction of carbohydrate intake can improve insulin resistance. Evidence shows that metabolic syndromes are caused by several factors including genetics and lifestyle such as obesity, lack of exercise, and unhealthy habits. This results in fat stored around the abdomen, leading to insulin resistance which studies show results in metabolic disorders including type 2 diabetes.

The keto diet’s reduction of carbohydrates can help improve glycemic control and insulin resistance. Additional research shows that weight loss can improve metabolic diseases such as high blood pressure, blood glucose, and sleep apnea improving overall health.

Adjustments for Women in Different Life Stages (Young Women, Pregnancy, Menopause)

The keto diet while seemingly restrictive can be adjusted for different life stages. For young women, it can be modified by increasing calorie intake. This is because women’s metabolism is faster in the 20s and without sufficient calorie intake, fats, and protein they are at risk of losing lean mass. To avoid this, protein must be prioritized alongside resistance training to maintain muscle mass.

During pregnancy, on the other hand, the keto diet is discouraged due to potential nutrient deficiencies which can impact fetal development. One major nutrient is folic acid (vitamin B9) which is found in fortified grains, legumes, and leafy greens, which studies reveal can significantly reduce the risk of neural tube defects (NTDs) like spina bifida.

For menopause, the keto diet can adjusted to support hormone imbalances. During menopause, estrogen levels decline which leads to symptoms such as increased inflammation, weight gain, risk of disease, impaired mental processing, and negative mood.

While the keto diet cannot magically revive your reproductive health, its benefits such as weight loss, decreased inflammation, improved blood glucose control, stabilized mood, and mental control can help alleviate menopause symptoms and improve quality of life.

Meal Planning and Recipes for Women on Keto

One of the best things you can do to sustain ketosis and maintain your diet long-term is to research recipes and create a meal plan. Below, we have provided a sample keto meal plan, easy meal prep tips, and snack ideas for a successful keto diet.

Easy Keto Meal Prep Tips

Preparing meals in advance is a great way to ensure you have a healthy, keto-friendly meal ready to go. Here are our favorite meal prep tips to help you adhere to your keto diet.

• Plan Your Meals — The key to sustaining the keto diet is to plan your meals. Knowing what you are going to cook ahead of time ensures you have the right ingredients to sustain your diet and maintain energy levels. This goes double for beginners as knowing keto-friendly foods and recipes is essential for staying in ketosis.

• Perform a Weekly Shop — Once you have planned your meal, we recommend performing a weekly shop. This will ensure your pantry and fridge are stocked with exactly what you need to sustain your keto diet.

• Meal Prep — Your meals are planned and the pantry is stocked, now it’s time for meal prep. This can be done on the weekend after your weekly shop. Prepping your meals means you will always have high-fat, high-protein meals ready, making it easier to adhere to your diet.

Furthermore, it is super convenient on those nights when you don’t feel like cooking and you want to order take-out. Having your meals prepped helps you effortlessly heat your meals, killing those cravings, and helping you stay in ketosis.

• Stock Keto Staples — Along with your weekly shop, we recommend always stocking staple keto foods. Foods such as meat, fish, eggs, cheese, nuts, and seeds are on standby means there will always be something to eat and snack on when unexpected hunger strikes.

Sample Meal Plans for Beginners

One way to ensure the success of your keto diet is to try different recipes to add variety to your diet. Below, we have created a sample plan for beginners, to show you super satisfying meals you can create on the keto diet.

Each meal will contain a handful of different meals to help you start exploring the world of delicious keto meals.

Breakfast

Keto Avocado Toast

• 2 large avocados, ½ lemon juice, 4 slices keto bread, salt, pepper

Keto Oatmeal

• 2 tablespoons ground flaxseeds, 1 tablespoon chia seeds, 12 cup hemp hearts, 1 ½ cups milk

Keto Pancakes

• 1 cup almond flour, 2 large eggs, ¼ teaspoon salt, 1 tablespoon keto maple syrup, ¼ cup water

Keto Banana Bread

• 1 1/2 cups almond flour, 1/4 cup coconut flour, 2 teaspoons baking powder, 1/2 teaspoon salt, 1 teaspoon cinnamon, 1 cup butter, 1/2 cup granulated sweetener, fruit, erythritol, etc., 4 large eggs, 1 tablespoon banana extract, 6 tablespoons Greek yogurt, 1/4 cup walnuts,

Lunch

Bacon Ranch Chicken Bake

• 3 chicken breasts, 6 tablespoons ranch dressing, 6 slices bacon, 4 oz cheddar cheese

Keto Cauliflower Mac N Cheese

• 1 large head cauliflower, 2 cups shredded cheddar cheese, ⅓ cup heavy cream, 4 cups water. 4 strips bacon, ¼ teaspoon cayenne pepper, 1 teaspoon paprika, salt, pepper

Smashed Avocado and Feta on 90-second Keto Bread

• Bread: 3 tablespoons almond flour, ½ teaspoon baking soda, ¼ cup shredded parmesan cheese, 1 teaspoon, garlic powder, 1 large egg
• Smashed avocado: 1 large avocado, ½ lemon juiced, salt, pepper, crumbled feta

Cloud Bread

• 3 eggs separated, ⅛ teaspoon cream of tartar, 3 tablespoons cream cheese (softened)

Dinner

Keto Chicken Parmesan

• 4 skinless chicken breasts, 1 cup almond flour, 3 large eggs, 6 oz. parmesan, 2 teaspoons dried oregano, 2 teaspoons garlic powder, 1 teaspoon onion powder, ⅓ cup vegetable oil. ¾ cup low-carb, sugar-free tomato sauce, 1 ½ cups shredded mozzarella

Keto Pizza (Cauliflower Base)

• 1 large head cauliflower, roughly chopped, 1 large egg, 2 cups shredded mozzarella, ½ cup grated parmesan, ¼ pizza sauce. 2 cloves garlic. 1 cup halved cherry tomatoes, basil

Philly Cheesesteak Lettuce Wraps

• 1 lb skirt steak, 8 large butterhead lettuce leaves, 1 cup shredded provolone, 1 large onion, 2 large bell peppers, 2 tablespoons vegetable oil, 1 teaspoon dried oregano

Greek Chicken

• 1 lb chicken thighs, 3 cloves garlic, 1 teaspoon dried oregano, 2 tablespoons lemon juice, ½ lb asparagus, 1 zucchini half slices, 1 lemon sliced

Snack

Keto Smoothie

• 500 ml coconut milk, 1 cup spinach leaves, ½ cup frozen mixed berries, 40 g shelled hemp seeds, 20 g flaxseed, 10 g ginger, 10 g tahini, 1 teaspoon cinnamon

Omelet Wrap

• 1 large egg, olive oil, 2 tablespoon tomato salsa, fresh coriander

Soft-boiled with Pancetta Avocado Soldiers

• 4 eggs, avocado oil, 1 ripe avocado sliced, 100 g smoked pancetta

Baked Olives with Feta

• 100 g pitted olives, 50 g cubed feta, 1 tablespoon olive oil, 1 clove garlic

Common Mistakes Women Make on Keto

Below we highlight the common mistakes people make during the keto diet and what you should do to avoid them.

Not Eating Enough Healthy Fats

One of the biggest mistakes many make when adopting the keto diet is not eating enough healthy fat. When switching to keto, it can be easy to trapped into eating processed low-quality fried foods.

Sure, these can provide our body with fats for fuel, however, they lack the nutrient density required to support many of our body's systems.

We strongly recommend basing your fat intake on nutrient-dense food sources such as salmon, eggs, avocado, olive oil, chia seeds, walnuts, almonds, and flaxseeds. These are high-fat nutrient-dense options that will not only boost your fat intake but provide you will healthy fats for optimal health.

Over-Restricting Carbs Too Quickly

While some may fear the keto flu, others just can't wait to get stuck into the high-fat, low-carb lifestyle. However, what many beginners overestimate is how jarring carb reduction can be.

As mentioned, the keto flu is real, leading to symptoms that can make you second-guess going keto. While this is an inevitable part of the process, gradually lowering your carbs allows you to adjust, making oti a smoother entry int o ketosis.

Ignoring Nutrient Deficiencies

A major mistake many make on the keot diet is ignoring nutrient deficiencies. As mentioned, reducing carbohydrates means the elimination of many nutrient-dense foods, which can lead to deficiencies.

Because if this, prioritizing nutrient-dense foods is essential during keto. When there are limitations in your nutrition, they must be addressed to help maintain your diet and overall health.

Recap: Is Keto Right for You?

The keto diet can be challenging in the beginning, however, over time it can yield incredible results. From its ability to burn fat, and improve metabolic health, to its positive impact on menstrual cycles and PCOS, it can be a powerful tool for recalibrating and optimizing our health.

Who Should Try Keto and Who Should Avoid It?

These benefits make it great for women of all ages and those struggling with health-related issues including:

• During menopause
• Suffering from PCOS
• Women with metabolic disorders

However, while it has many benefits, the nutrient deficiencies that can occur shouldn’t be overlooked, especially during pregnancy.

Alternative Low-Carb Diets for Women

If after all of this, you are still unsure about the keto diet, you can try a low-carb diet. Research shows that the keto diet is a very low-carbohydrate diet where they are limited to 10% or less of daily calorie intake.

Low-carb diets on the other hand allow for 26% loss (130 g/day), meaning you will still rely on fat as a primary fuel source without entering ketosis.

Here is a list of alternative low-carb diets which may be suitable:

• Paleo diet
• Atkins
• South beach diet
• Dukan diet

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