Why Women Should try the Keto Diet

Keto for Women: Specific Benefits for Weight Management & Hormonal Health

As women age, their bodies undergo hormonal changes that impact metabolism, energy, and overall health. The ketogenic diet (keto) offers specific, measurable benefits that directly address these changes, making it a powerful tool for women seeking to optimise their health. Let’s break down the science behind how keto works and why it’s especially beneficial for women after 30.

How Women’s Health Changes After 30

1. Slower Metabolism

After 30, a woman’s metabolism slows by approximately 1–2% per decade due to a natural decline in muscle mass (sarcopenia) and reduced cellular energy production (mitochondrial efficiency). This means that by age 40, you may burn 100–150 fewer calories daily than you did at 30, even with no lifestyle changes.

• How Keto Helps: The ketogenic diet shifts your body from burning glucose to burning fat, a more efficient and sustainable fuel source. It also helps preserve muscle mass by encouraging the body to use fat stores for energy instead of breaking down muscle tissue.
• Example: A 35-year-old woman on keto who incorporates strength training can slow muscle loss and maintain a higher metabolic rate compared to someone on a standard high-carb diet.

2. Hormonal Fluctuations

Hormonal imbalances, including a 20–50% decline in estrogen and progesterone during perimenopause (which can start as early as the late 30s), can cause weight gain, mood swings, and sleep disturbances. Elevated cortisol (stress hormone) and insulin resistance further exacerbate these symptoms.

• How Keto Helps: Keto stabilises blood sugar, which prevents insulin spikes, and promotes fat-derived ketone production, which supports brain health and reduces cortisol over time. Healthy fats on keto also provide the building blocks for hormone production, such as estrogen and progesterone.
• Example: Studies show that women with PCOS—a condition characterised by excess androgens—experience up to a 50% improvement in insulin sensitivity and hormone balance after following a low-carb diet like keto.

3. Increased Fat Storage (Especially Around the Belly)

By age 40, women typically experience a 0.7–1 kg (1.5–2 lbs) increase in body fat per year, primarily due to declining estrogen levels and increased insulin resistance. This shift in body composition results in more visceral fat (fat stored around organs), which is associated with higher risks of cardiovascular disease and metabolic disorders.

• How Keto Helps: Keto reduces insulin levels by limiting carb intake, which prevents fat storage and encourages the body to use visceral fat for energy. This process not only supports weight loss but also reduces the risks of diseases linked to visceral fat.
• Example: Women following a ketogenic diet lose 3–4 times more visceral fat than those on low-fat diets, according to clinical trials.

Specific Benefits of Keto for Women

1. Efficient Weight Loss

Keto helps women lose fat, not just weight, by targeting stored fat for energy. Women in perimenopause and menopause often struggle with fat loss due to a slowed metabolism and hormonal imbalances.

• How It Works: Keto lowers insulin, a fat-storing hormone, and increases glucagon, a fat-burning hormone. Ketones also suppress hunger hormones like ghrelin, making it easier to reduce calorie intake without feeling deprived.
• Example: A study found that women on a ketogenic diet lost 4.4 kg (9.7 lbs) in 12 weeks while preserving lean muscle mass.

2. Better Blood Sugar Control

As women age, their risk of developing insulin resistance increases by 4–8% per year after 30, particularly during perimenopause and menopause. This can lead to fatigue, cravings, and eventual type 2 diabetes.

• How It Works: By limiting carbohydrate intake to 20–50 grams per day, keto minimises blood sugar spikes and reduces the body’s need for insulin. Over time, this improves insulin sensitivity and lowers HbA1c levels (a marker of long-term blood sugar control).
• Example: Women with insulin resistance on keto saw a 35% reduction in fasting insulin levels within three months.

3. Enhanced Energy and Mental Clarity

By age 40, mitochondrial efficiency (how cells produce energy) declines by 10% per decade, leading to energy slumps and brain fog. This can worsen with hormonal shifts, making it harder for women to stay focused or maintain consistent energy levels.

• How It Works: Ketones, the fuel produced in ketosis, are a cleaner energy source than glucose. They fuel the brain more efficiently, improving focus and reducing brain fog.
• Example: Women following keto often report a 20–25% improvement in focus and consistent energy throughout the day, especially compared to the highs and lows of a high-carb diet.

4. Anti-Inflammatory Benefits

Chronic inflammation increases with age and contributes to conditions like arthritis, PCOS, and endometriosis. Studies show that systemic inflammation can increase by 15% per decade after 30.

• How It Works: Ketones, particularly beta-hydroxybutyrate (BHB), reduce inflammatory markers like CRP (C-reactive protein). Keto also lowers insulin, which drives inflammation when chronically elevated.
• Example: Women with PCOS on a ketogenic diet reduced their CRP levels by 29% within six months, improving symptoms like bloating and fatigue.

5. Better Hormonal Health and Fertility

Hormonal imbalances caused by insulin resistance, cortisol dysregulation, and estrogen dominance can disrupt menstrual cycles and fertility.

• How It Works: Keto stabilises blood sugar and insulin, reducing the production of excess androgens (male hormones). The diet also encourages fat loss, which improves ovulation by reducing estrogen stored in fat cells.
• Example: A study found that 60% of women with PCOS following a keto diet regained regular menstrual cycles, and 12% reported spontaneous pregnancies without medical intervention.

6. Promotes Healthy Skin and Slows Aging

Aging, hormonal shifts, and poor diet can lead to dull skin, wrinkles, and acne. Insulin resistance and inflammation are key culprits.

• How It Works: Keto reduces insulin spikes and inflammation, which are linked to acne and dull skin. Healthy fats support collagen production, improving skin elasticity and hydration.
• Example: Women combining keto with intermittent fasting experienced a 15–20% improvement in skin elasticity due to enhanced autophagy (cellular repair).

Why Women Over 30 Should Consider Keto

The ketogenic diet isn’t just about weight loss—it’s a comprehensive solution to the hormonal and metabolic shifts that begin after 30. By targeting specific issues like insulin resistance, inflammation, and hormonal imbalances, keto offers measurable, science-backed benefits.

Getting Started with Keto

1. Prioritise Healthy Fats: Incorporate foods like avocado, olive oil, nuts, seeds, and fatty fish to support hormone production.
2. Choose Low-Carb Veggies: Add spinach, kale, broccoli, and cauliflower to meet fiber needs and maintain gut health.
3. Stay Hydrated: Drink at least 2 litres of water daily and supplement with magnesium, potassium, and sodium to prevent “keto flu.”
4. Monitor Progress: Track changes in energy, mood, weight, and menstrual cycles to gauge how keto is working for you.
5. Consult a Professional: If you have underlying health concerns, work with a nutritionist or healthcare provider to customise your keto plan.

Takeaway

The ketogenic diet is a powerful tool for women, especially after 30 when hormonal shifts and metabolic changes become more pronounced. With benefits like improved energy, hormonal balance, and fat loss, keto offers a targeted approach to support long-term health.

Ready to experience the benefits? Start with a personalised keto plan and take control of your health today!