Benefits of Ketogenic Diet for Women-How to overcome the side effects

Benefits of ketogenic diet for women- do's and don'ts

The benefits of the ketogenic diet have gained more attention, due to it promotes weight loss by forcing the body to burn fat for energy. It is an effective way to lose weight fast and lower the risk factors for disease. The ketogenic diet is a low carbohydrate and high-fat diet – has been used by doctors since 1920 to treat patients with serious diseases. More than ever, many are now considering trying a keto diet, including those interested in benefits beyond weight loss. Examples include reduced risk of diabetes, increased energy, and protection from age-related neurological diseases.

Is a ketogenic diet safe for women?

However, one problem with the keto diet is that research studies aimed at investigating its effectiveness and safety have only included men and animals (mainly mice). Some were then skeptical that the ketogenic diet could work equally well for women. Others wonder if it is necessarily a good idea for women to even try keto because women’s hormones tend to be more sensitive to most dietary changes and lifestyle.

According to some experts on women’s health – such as Dr. Anna Kapika, the renewed and anti-aging medical expert – has shown that an alkaline keto diet may be one of the most beneficial lifestyle changes for both women and men.

Does the Ketogenic system work for women?

The answer is yes! In years the system of keto was used by Dr. Kapika to help treat the women, especially in the menopause. Has seen its clients and patients lose weight, improve blood sugar control, improve sleep quality and decrease menopause symptoms such as hot flushes or night sweats.

Dr. Kapika came up with the concept of combining an alkaline diet with a very low keto diet with some negative reactions that were received from clients. Although many of its customers have experienced weight loss quickly and reliably with reducing their intake of carbohydrates, many have also reported dealing with side effects such as nausea, fatigue, and constipation due to the ketogenic diet.

A keto diet involves getting up to 80 percent of your daily calories from healthy fat sources. It is a big change for most patients who are used to eating carbohydrates, caffeine, and sugar for energy. It became clear that something else had to be modified to prevent Side effects associated with a keto diet. This came with the idea of focusing on restoring alkalinity first and foremost.

Ketogenic Diet For Women- do's and don'ts

Frequently Asked Questions About The Ketogenic Diet For Women- do’s and don’ts

1. How does the ketogenic diet fit with women and why is it so important to them?

While a ketogenic diet helps normalize blood glucose levels (glucose) and can help you maintain or reach a healthy weight. As an alkaline diet, it is beneficial for anti-aging effects, especially reducing inflammation, promoting detoxification, and promoting hormonal balance and immunity And more.

The traditional keto diet is usually absent from the important factor for restoring alkalinity. For many patients, the key is to reach the alkaline pH first before the onset of keto in order to prevent uncomfortable feeling or hunger.

2. How does alkaline diet work?

Alkaline diet supports public health – including reducing symptoms related to infertility, PMS or menopause – by helping to balance the level of internal pH and increase nutrient uptake. Eating foods that are high in the main minerals but are not very acidic can reduce common symptoms or disorders by promoting a more alkaline environment. Research shows that maintaining a more alkaline level with urine and pH can protect healthy cells and improve bowel health.

Also known as the “alkaline ash diet”, reduce acidity (such as coffee/caffeine, alcohol, refined grains or processed meat). It is very beneficial to the cardiovascular system because of how it prevents the formation of fat in the blood vessels. It helps to maintain bone mass and is useful for reducing muscle wasting due to aging.

3. Does following a keto-alkali diet have other side effects?

Most likely, yes. A common result is that the emphasis on eating an alkaline diet in addition to a low-calorie carbohydrate diet will significantly help cut the side effects of many women (and men too!). This is due to increased nutrient intake, enhanced detoxification, and reduced dependence on “faces” such as caffeine (even some caffeine overdose) and sugar for energy.

Ketogenic Diet For Women- do's and don'ts

4. What other factors should be considered, besides a person’s diet, which can affect the level of ph?

While it is a very important factor, your diet is not the only variable that affects the level of pH and hormones. Other factors affecting alkalinity, in addition to the foods you eat, including the level of stress you deal with daily, how many hours of sleep you get at night, how much sun exposure you get, and the level of environmental toxicity you are exposed to.

5. Intermittent fasting is often recommended in conjunction with the ketogenic diet. but many people wonder if it is safe for women.

According to Dr. Kapika, “Fasting is a major aspect of a healthy diet and has many anti-aging effects.” In particular, a study published in 2016 in the Journal of the American Medical Association found that when women silent 12.5 hours between dinner and breakfast (a common form of fasting), it seems to help improve the performance of the immune system to the extent that it reduced the risk of breast cancer.

6. Why intermittent fasting is beneficial for women, especially if they are in a period of around or menopause?

Fasting allows the body to take a break from the functions of the digestive system and instead focus on basic repair work and reap many other benefits of comfort. In other words, when fasting, energy resources in the body go toward restorative action (such as tissue repair and hormones) rather than gastrointestinal processes such as gastric acid production to break food.

It has been found that abstaining from eating for 13-15 hours between dinner and breakfast is an experience of improving their weight. It works by controlling blood sugar and recommending that women try to avoid eating after 8 pm or try to eat only two meals a day, with tea or Combine between meals to help curb hunger. Another option is to try to skip the dinner perfectly on 1-2 days a week. For most women, it is not advisable to snack between meals unless the woman is very active (exercising) or dealing with hormonal problems such as adrenal depletion.

7. when should I diet alkaline keto?

It is best to approach this change in eating as a way to feel better and become healthier, rather than being a diet for weight loss. Dr. Kapika recommends giving her six months to test the effects, taking into account that some trial and error are expected along the way. The diet should ideally be handled in a controlled manner, focusing on alkalinity first before adding fasting.


Common complaints or side effects of Keto and how to overcome them

TIP # 1: Eat more alkaline foods

How can women eat both alkaline diets and allow them to stay in ketosis? Are there any foods to avoid eating although they are “low carb” technically?  Dr. Kapika feels it is important to add a lot of low-alkaline carbohydrate choices (fruits and vegetables) to a ketone diet to get optimal benefits and prevent side effects. It recommends especially nutrient-rich foods, such as a for avocado and green, leafy green leaves.


Here is a list of low carbohydrate foods:

Keto Vegetables

such as kale,

green beet,







Bell Peppers

Boy Choy





Collard Greens







Green Beans




Other non-starchy Keto vegetables or herbs

such as mushrooms,









green beans,




and asparagus.

Keto Meats and proteins



Salmon and other fatty fish

Canned salmon



Crab and lobster







Orange Roughy

Hot dogs and sausages


Keto Seafoods





















Healthy Keto fats and Oils

like coconut oil,

or virgin olive oil

Non-processed animal fat

Fatty fish



Brazil nuts

Macadamia nuts

Egg yolks

Grass-fed butter


Coconut butter

Cocoa butter


Extra-virgin olive oil

Coconut oil

Macadamia oil

Avocado oil

MCT oil

The fats found in fish caught in the wild, beef, nuts, seeds and organic butter that are fed by herbs are also good additives to your diet.

Keto Fruits









Tomatoes (also a fruit)

Lemons and limes for seasoning

Keto Poultry

Chicken (breast, legs, thigh, wings)






Cage-free eggs (chicken, duck, goose)

Keto Dairy




American cheese


Blue Cheese


Cottage cheese


Cream Cheese





Cow’s milk



Greek yogurt

Heavy whipping cream

Sour cream


Small amounts of starchy plants such as sweet potatoes and rapeseed can also be included in the diet.

If possible, you should try alkaline water consumption. Alkaline water has a pH of 9 to 11, making it a better choice than tap water or bottled water purification.

To reduce toxins and chemicals, it is best to buy organic products whenever possible and pay additional fees for forest products. Organic plants grown in dense mineral soil tend to be more alkaline.

Minimize or avoid these foods:

Foods to never eat on a Keto diet

1. All sources of sugar added

2. Cereals (even whole grains)

3. Most dairy products (sometimes small amounts of whole-fat yogurt/kefir or cheese can be useful)

4. Try to eat eggs, lentils, and nuts like peanuts in small amounts, because these are more acidic than other proteins. Avoid processed meat including chilled.

5. caffeine

6. alcohol

7. Other processed foods that contain lots of sodium, sugar and synthetic ingredients.

TIP # 2: Manage stress and rest enough

Addressing the main sources of physical and emotional stress in your life is essential to healing underlying hormonal imbalances and fertility issues. Aim to get 7-9 hours of sleep every night to re-your hormones daily. Lack of sleep can really affect digestion, appetite and energy levels!

There are several ways to manage stress include: get enough moderate movement, exercise, yoga or meditation, with walking or reading, praying, etc.

TIP # 3: Prevent constipation with more fiber and water

If you have difficulty adapting to the keto diet, you should try to eat more fiber than vegetables, nuts or seeds and also drink enough water to help moisturize the bowel to relieve constipation. Dr. Kapika recommends starting the day with a large glass of hot water with lemon and a little pepper.

Through the rest of the day try to drink more water equivalent to 8 cups). Taking probiotics is also a good idea as it helps to regenerate the gastrointestinal tract with healthy “good bacteria”.

Precautions related to this diet

Apart from constipation and the initial desire for carbohydrates or sugar, other side effects that you may encounter during the transition to a keto-alkali diet (especially if you are also starting fasting) may include bad breath, menstrual problems, adrenal or thyroid problems, fatigue Or low energy levels.

Sometimes you may feel that things are getting worse before they get better, and these symptoms can resolve within a few weeks to months of following the tips and program mentioned above. This is especially true if you try to stay active (walk for at least 20-30 minutes a day), sleep well and decrease stress. Drink plenty of water, herbal tea or bone sauces to prevent dehydration, and exercise if you feel energized.

It is also worth noting that if you have a history of irregular periods, any type of eating disorder, or thyroid disorder it may be best to start this type of diet program only when a doctor or nutritionist decides. Pregnant or lactating women should not appear to be keto to be safe. A professional can help you ease the alkaline ketone diet in a moderate and safe way if you are unsure of how to do it, giving you feedback that will not interfere negatively with normal hormone production, appetite, sleep or mental concentration.

Final thoughts on the keto diet for women

  • According to most research, women respond strongly to dietary changes, including reducing the amount of carbohydrates. Side effects on the keto diet (very low carbohydrate, high-fat diet) can include fatigue and hunger, but combining the keto diet with an alkaline diet can inhibit these symptoms for most women and men too.
  • An alkaline diet is one that includes all foods that have positive effects on pH levels of blood and urine by reducing acidity. The keto-alkali diet benefits by promoting weight loss, detoxification, heart health, stronger bones, reduced inflammation and reversing nutrient deficiencies.

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