The keto diet has gained popularity among women for its effectiveness in weight loss, energy boosts, better brain function, and health benefits like reduced blood sugar and inflammation. The goal of the keto diet is to achieve ketosis, a state where your body uses fat instead of carbs for energy. To get into ketosis, keep your daily carb intake between 20-50 grams and increase your healthy fat consumption.
Your diet should consist of 75% fat, 20% protein, and only 5-10% carbs from low-carb vegetables and berries. Avoid grains, legumes, sugary fruits, and starchy vegetables. Hydrate with water, coffee, and tea. When shopping, focus on buying proteins, low-carb vegetables, healthy oils and fats, and full-fat dairy products among other things.
Initial side effects of the keto diet can include “keto flu” symptoms like fatigue, headaches, nausea, and brain fog. To ease these symptoms, drink plenty of water and mineral-rich bone broth, and increase your intake of salt and magnesium.
Occasionally, the production of ketones can cause bad breath. To combat this, drink more water and chew sugar-free mints or gum. Eating green leafy vegetables can also help to reduce the smell.
Cravings for sweets and carbs are common at the beginning of the diet. To help with this, keep keto-approved snacks like nuts, nut butters, 90% dark chocolate, fresh berries, or chia pudding handy.
It’s important to avoid high-carb foods like cake, cookies, or pizza even in small amounts. Use a tracking app like MyFitnessPal or CarbManager to ensure you keep your carb intake low.
When opting for supplements, options like magnesium, MCT oil powder, collagen peptides, electrolytes, and exogenous ketones can be beneficial. Always consult your doctor before starting any new supplements.
While dining out, choose keto-friendly options like meat, fish, and low-carb veggies. Opt for salads with olive oil dressing and avoid sugary ones.
To see the full benefits of the keto diet, stick with it for at least 4 to 6 weeks. Give your body time to adjust and switch from burning carbs to fat. When you’re ready to stop keto, do it gradually to prevent rapid weight gain. With commitment and preparation, women can successfully follow the keto diet long-term.