Keto Diet Plan for Women : The Complete 2022 Guide (Get FREE PDF!)

Contents

A Ketogenic Diet or Keto Diet is a low-carb, high-fat dieting method where you limit your daily carbohydrate intake to just 20-30 grams and rely more on dietary fat for calories.

In Keto Diets, the golden rule is to have meals constituting of:

• 65-70% Fat
• 25-30% Protein
• 5-10% Carbohydrates
  

This is done to put your body in a process called Ketosis.

What is Ketosis?

In normal situations, the body’s cells use glucose as their primary source of energy. This glucose is obtained primarily through eating carbohydrates.

Ketosis is a complex fat-burning process where your body,  in the absence of sufficient glucose, switches to burning fat as its primary source of energy.

In turn, this increases the buildup of acids called ketones in your body which further increase the body’s attention to fat as an energy source instead of carbs.

In order to get into the state of ketosis, you must reduce your daily carb intake to less than 20-30 grams of carbs per day. 

Ketosis should not be confused with Ketoacidosis - where the increase in ketones is paired with super high blood glucose levels resulting in serious danger to the body.

If done properly, you can use this method to your full advantage and burn off quite a bit of body fat in a short amount of time. The keto diet and a regular low carb diet are often confused as the same. While both of these diets are similar in a lot of aspects, they’re NOT the same. Both these diets can be distinguished and are preferred over the other for different purposes. Find out more about Keto Diet vs Low Carb: Compare & Know Which One Is Best For You!

As a woman, there are certain situations you need to be aware of and prepared for when you’re on a keto diet:

Hormone Levels

Women’s hormones are linked to everything from reproduction to stress to metabolism. They also tend to fluctuate quite a bit due to menstrual cycles, poor sleep and major dietary or lifestyle changes.

A study on mice showed that a diet high in fat led to more estrogen production. High levels of estrogen suppresses the thyroid, which is integral for weight management, energy levels, concentration, mood and sex drive. So if you experience any sudden negative changes in any of these, perhaps the keto diet isn’t for you.

Your Period

Periods suck! And us women have to deal with them and the dreaded PMS symptoms that come with it. And what comes along with PMS? CRAVINGS!

And more often than not, these cravings are for carb-rich foods like breads and sweets. If you’re on the keto diet, this can cause a major challenge to sticking to the diet.

The bloating, fatigue and headaches that also come along with that time of the month, make it that much harder to stick to a strict diet like keto.

Lastly, with all that bloating and pain, you might want to pass on the meats, fibrous veggies and high fat meals that are a staple of a keto diet. Although you could instead opt for easier to digest foods like seafood and brothy keto stews and soups.

Effects of Low Carb on the Female Body

Cutting carbs drastically can also lead to the increase of the stress hormone called Cortisol. High cortisol levels can cause various negative effects such as inflammation, weight gain, spikes in blood sugar and high blood pressure.

Menopause

When a woman reaches menopause, she has to face several hormonal changes. 

Along with changing levels of sex hormones like estrogen and progesterone, menopause also decreases insulin sensitivity which results in many problems most notably, sudden weight gain as well as the development of type-2 diabetes.

As a woman, it's important for you to be aware of how any new thing you start might affect your body and accordingly be prepared for it. Hopefully this chapter has you better equipped to do just that. But is all this fuss even worth it? What benefits do you stand to gain by following a keto diet? That’s exactly what you’ll learn in the next chapter.

Improved Fertility

A 2017 meta-analysis showed significant improvements in fertility with increased pregnancy rates after participants followed a low carbohydrate diet. As promising as these findings are, it’s still a new area of research and more studies are needed, especially ones looking into how a high-fat diet specifically affects fertility in women.

Potential Treatment for PCOS

Polycystic Ovarian Syndrome (PCOS) is a condition that causes hormonal imbalances in women leading to disruption or even the stoppage of periods, excessive body hair growth, acne, severe mood swings, infertility and several other health problems.

The primary cause of this condition is elevated insulin levels. When insulin levels are high, they cause the ovaries to produce more androgens (like testosterone) causing hormonal imbalances.

A 24-week long study on the effects of a keto diet plan for women with pcos found astounding results - an average weight loss of 12%, free testosterone decreased by 22%, and fasting insulin levels dropped by 54%! 

You can even use the Keto diet as a base for your PCOS meal planning. The basic structure of the keto diet gives you an outline and makes the planning process easier for you.

So a keto diet is a very good option for those with PCOS.

Improved Energy and Mood

Once you’re in ketosis, the ketones your body produces is a great source of fuel for your brain which can increase overall brain function. Studies also show that a low carb diet may help improve energy, cognition, and mood in women.

Appetite Suppression

Many people on a keto diet report having a decreased appetite. This could be because foods high in fat, protein and fiber are a lot more satiating than traditional carb laden foods. It could also be because of the increased dietary fat and that it carries 9 calories per gram vs the 4 calories per gram in carbs. A study showed that the ketogenic diet affects hunger hormones resulting in a reduced appetite.

Other benefits

Some other benefits you may experience when on a ketogenic diet include:

• Weight loss
• Fights Type-2 Diabetes
• Improved blood sugar
• Improve cholesterol levels and reverse heart disease

“Keto has, legitimately, saved my life and reversed so many problems” - @ketonerse.kerri

“I’ve been doing keto for about 2 years now and honestly everything that has come with it has changed my life.” @lowcarb.kelsey

“Rock bottom became the solid foundation on which I rebuilt my life.”  @keto.cute_eh

"View this journey as a change in lifestyle and your overall wellness and growth!" - @danatheketoprincess

These wonderful transformations and the testimonies stand to show just how much of a positive difference a good keto diet plan for women can make. And a good keto diet plan strictly keeps you away from foods that can derail your progress while introducing you to foods with the best nutritional value to boost weight loss.

So the next two chapters will teach you about the basics of what to eat and not to eat on a keto diet with a comprehensive list of foods.

As you know by now, in order to enter into ketosis, you must avoid foods rich in carbs and instead get the majority of your daily calories from protein and healthy fats.

However, unlike most diets where the focus is just on avoiding “junk” carbs, in a keto diet, you have to restrict your total daily carb intake to under 30g. Which means you’ll need to avoid or at least severely restrict almost all forms of carbs including conventionally ‘healthy’ ones.

Let’s take a closer look at the different foods to avoid on a keto diet and some keto friendly alternatives you can have instead of them:

1) Bread and other baked goods

Most baked goods have refined wheat flour as an ingredient which has no fiber and is high in carbs. Avoid white bread, whole-wheat bread, crackers, cookies etc. Bread is a staple for many people, but there are some really tasty and healthy alternatives.

2) Sugary Products

Sugar, maple syrup, candy, sugar-coated treats, toffees, ice cream and agave syrup. Sadly, coconut sugar is also a big no. As an alternative, you can opt for the natural, calorie-free sweetener Stevia to add to your foods or beverages.

3) Pasta

Again, made from refined flour, pasta is high in carbs and thus a food you must avoid on keto. Instead, you can try egg noodles, black bean pasta and a variety of other low-carb pasta alternatives.

4) Grains

Any form of grain including wheat, rice, oats, quinoa and of course processed foods like breakfast cereals are all to be avoided on a keto diet.

5) Starchy Vegetables

Potatoes, Sweet Potatoes, Corn, Peas and Pumpkin are a few examples of starchy vegetables that are rich in carbs and therefore, you should avoid on keto.

6) Beans

Even though beans are a good vegetarian source of protein, they are also very rich in carbs. 100 grams of red beans contains around 30 grams of carbs which right away takes up your entire daily carb allowance on keto! However, if you’re a fan of beans, you can learn about a few alternatives here.

7) Alcohol

When it comes to alcohol, stay away from Beer and also spirits mixed with sugary drinks. Instead, you can opt for vodka or tequila on occasion diluted with water or plain soda. Although it’s best if you avoid alcohol entirely on keto because it can result in Ketoacidosis, which is extremely dangerous for your body.

8) Tea or Coffee with Milk

If you’re a habitual drinker of tea or coffee, especially with milk, then you’ll have to form some new habits. Instead of milk, opt for some heavy cream. And as mentioned before, Stevia is a great alternative as a keto-friendly sweetener. You could also make the switch to green tea.

Let’s go over the basic framework of a Keto diet again:

• 65-70% Fat
• 25-30% Protein
• 5-10% Carbohydrates

When it comes to foods to eat on a keto diet, there’s three main categories:

1. Quality Protein
2. Healthy Fats
3. Fibrous veggies

Anything that fits the above description, you have free reign to include into your keto diet plan for women. That said, here is a list of specific foods that fit the criteria:

1) Eggs

Eggs are high in protein and fat, just the things you need in a keto diet. Have whole organic eggs for breakfast, lunch, or dinner. You can make several dishes, like omelets, scrambled eggs, and even poached eggs that are all super healthy!

2) Chicken or Turkey

Again, high in protein and thus a great option. Eat fresh produce instead of frozen and pre-cooked meals as they may contain harmful additives.

3) Fatty Fish

Fish has a good amount of protein and contains omega 3 fatty acids that are great for your body. Salmon, Mackerel, Sardines, and Tuna are the best fish options that you can go for.

Certain dairy products like unsweetened yogurt, butter, and cream can be used in almost any meal prep. You can have a bowl of home-made flavored yogurt or make your eggs extra delicious with butter.

5) Full Fat Cheese

Healthy and Delicious, cheeses like Mozzarella, Cheddar, brie, goat cheese, and cream cheese can add a lot of flavor to your meals while keeping them healthy.

6) Nuts and Seeds

A great source of healthy fats and protein. Macadamia Nuts, Almonds, Walnuts, Pumpkin Seeds, Flaxseeds, and Peanuts can be added to your meals for a nice crunch and a boost in nutrition value. You can even use nut butters like Peanut Butter, Almond Butter and Cashew Butter as snacks.

7) Healthy oils

Switch to using Coconut Oil, Avocado Oil, Olive Oil, Coconut Butter, and Sesame Oil. These oils are rich in fat, are great for your metabolism, and are super tasty.

8) Avocados

High in good fats, low in carbs. Makes it a wonderful option for toast, shakes, and a lot of other meals.

9) Cruciferous Vegetables

They are great sources of fiber that keep you fuller and help in weight loss. Cabbage, Kale, Cauliflower, Radish, Turnips, Broccoli, Bok Choy, and Brussel Sprouts are low in calories and provide high fiber. Try to have around 2.5 cups of cruciferous vegetables per day.

10) Non-Starchy Vegetables

Less carbs, more fiber. Include tomatoes, peppers, onions, and mushrooms in your diet.

You now know what foods to include and avoid on a keto diet. In the next section, we’re going to put all this information together to create your very own 7 day keto diet plan including some incredible recipes to get your taste buds flowing!

For a more comprehensive list of the best foods for keto, check out the 10 Best Keto Diet Foods you can Eat. If you’re vegan or are looking to become one, while still following keto; check out our guide on Keto Diet for Vegans.

By now you’re probably sold on the benefits of a keto diet plan for women and are all set to give it a shot.

But...putting together all the information above into a plan to follow, might be a task you don’t look forward to. 

Don’t worry! We’ve got you covered! 

First, let’s figure out exactly how many calories and macros your body needs for your daily keto meal plan using our calorie and keto calculator. Go ahead, take it for a spin:

Next up, go ahead and download our FREE 7 Day Keto Meal Plan PDF which contains a whole bunch of really delicious keto friendly recipes that’ll make you wonder if you’re even on a “diet” at all!

With this 7 Day Keto Diet Plan Free PDF, you should be all set to get started with your Keto journey. But wait! In the next chapter, you’re going to learn some super cool and really useful tips and tricks to follow when on a Keto diet, to make your journey as smooth as possible all the way to your desired results.

Keto is awesome. And with our 7 day keto diet plan, you know exactly how to get started. But…

A dietary change as drastic as keto comes with its own set of challenges. You’re not always going to be able to do everything perfectly. And if you try to go in too hard or too fast, you’re that much more likely to give up and quit it. 

To make sure you have the smoothest possible journey to your goals with keto, here are a few of our top tips and tricks to follow on a keto diet plan for women:

Be Prepared

If you’re someone who’s used to eating higher carb diets and especially if you’re someone who’s been previously eating with no restrictions at all; starting keto can be quite the difficult transition due to the strict carb restrictions. So be prepared! 

Learn as much as you can about keto. Although this article pretty much covers what you need to know, there’s plenty of other topics we’ve covered on keto where you can learn the finer details. 

Create a plan of action. Ask yourself: ‘What am I going to eat?’, ‘Do I have all the right foods in my kitchen?’, ‘What do I do if I feel the urge to snack?’. Yes, it can get overwhelming. But luckily our 7 Day Keto Meal Plan PDF that you downloaded from above will make this part a LOT simpler and easier.

Last but not least, be mentally prepared. This isn’t just another diet where you ‘eat healthy’. This is a complete change in your approach to eating. It’s a new adventure. Take it as one, stay strong and enjoy it!

Drop your Carbs GRADUALLY

Jumping into the keto diet too quickly and drastically cutting out carbs without letting your body adjust to it, is a bad idea. It can also result in the infamous “keto flu” where you experience flu-like symptoms as your body adapts to a low carb diet.

Also, make sure that while your carbs are lowered, you must still consume sufficient protein and dietary fat as per your caloric requirements.

Keto Friendly Snacks for the Win!

Let’s face it. We’re only human. And no matter how self disciplined you are, there are going to be moments when those carb cravings will hit you and hit you hard! 

So what do you do? Cry yourself to sleep dreaming about those cookies you had to forgo so you could stay true to your diet? Or give in and get yourself out of ketosis, setting back all the progress you’ve made so far?

Luckily, there’s a third option!

You can simply replace your favorite snacks with keto-friendly alternatives which are low in carbs and won’t kick you out of ketosis.

Top 10 Keto Snack Ideas

Here’s a list of top 10 keto snack ideas for you. You can stash them in your work bag, bring them with you when you travel, or just keep them in your pantry in case a snack craving hits you. 

1. The low carb Dark Chocolate tops the snack list when it comes to keto snacks.
2. Next up is one of the most nutrient dense foods; Roasted Seaweed. 
3. Cacao Nibs are rich, incredibly satisfying & our personal favorite keto snack.
4. Next up is a nutrient powerhouse, big serve snack:  Wild Sardines .
5. This list is incomplete without Baked Pork Rinds, a good alternative to crackers or chips.
6. If you’re looking for the perfect choice for satisfying your sweet tooth, this Natural Raspberry Jel Dessert is the go-to for you.
7. Macadamias is a healthy portioned unsalted snack that you can eat plain, or season however you want.
8. If you love granola bars then this Keto friendly Granola bar is the perfect replacement.
9. Perfect Keto Bars is our new find to help you stay on keto while snacking.
10. And last but not least : Keto Chocolate Chip Cookies. Keto or no keto try it. It’s that delicious!

This list should keep you smoothly snacking for months to come. Although, you shouldn’t be snacking recklessly.

Ground rules during snacking

Here are some ground rules to follow for positive keto diet results:

• Keep track of your macros: Make sure you’re eating high fat, moderate protein, and very low carb foods  
• Pick the right product. Not all products which say keto are good. Read the labels and avoid hidden sugars and other ingredients you don’t want.
• Maintain a balance while snacking. Snacks should not replace your nutritious meals. Don’t buy stuff that’ll make you fall out of this balance.
• Whole foods first. No matter how good, organic and sugar free those keto snacks are, nothing beats whole foods. It includes all but not limited to the foods in the “Foods to eat” list. Anything low in carbs can be your snack.

Listen to your body

Each and every one of us is unique in our own ways and yes, that includes you! And so, each person’s experience with keto will be different. One moment you find yourself getting great results within a week of switching to keto. The next, you might find yourself hit with a bout of keto flu. 

No one knows your body better than you. So listen to it! If you feel somethings going wrong, just take a step back and re-evaluate what you’ve done the past few days. And if the issues persist, always consult with your doctor or a nutritionist to make sure you’re doing it right or whether keto is a good idea for you at all in the first place.

Smart Supplementation for Faster Results

Supplements get a bad rap, and for good reason! Majority of the supplements out there aren’t backed by research and are frankly a waste of money. However, this doesn’t mean they’re all bad. In fact, smart supplementation paired with the right diet and lifestyle can accelerate your progress and help make the journey a lot easier.

One such supplement that can complement your Keto journey very well is kApex.
4-5 capsules throughout the day, spread across your meals can do wonders for the digestion, mobilization and utilization of the fat that you consume as part of the Keto diet. It also helps speed up the process of entering ketosis, getting you faster results.

Most importantly, it helps you exercise and function better by providing you with the required burst of energy; which is difficult when you cut out carbs from your diet.

kApex boosts adiponectin (a crucial hormone in regulating glucose levels and fat breakdown) in your normal cells by 103% and in the insulin resistance cells by 248%!

Bottomline, the right kind of supplementation can do wonders for you and are well worth the investment.

Get a Custom Meal Plan made for you

Before you head off to start your keto journey, you must know that there is a chance you might experience some minor side effects. Understanding, expecting and knowing how to deal with these side effects will be the final tool you need before you’re ready to fully benefit from Keto.

1) Keto Flu

Before you head off to start your keto journey, you must know that there is a chance you might experience some minor side effects. Understanding, expecting and knowing how to deal with these side effects will be the final tool you need before you’re ready to fully benefit from Keto.

2) Constipation

This occurs due to a reduction of adequate soluble fiber in your diet. Giving up on beans, grains and fibrous fruits because of the strict carb limit results in a loss of fiber especially the soluble kind. However, this can easily be solved by eating other fibrous foods that are keto-friendly. A few examples are avocado, nuts, non-starchy vegetables like broccoli, spinach, mushrooms and bell peppers; and even berries in limited amounts.

3) Rebound Weight Gain

Carbs tend to hold on to water much more than protein and fats. Thus, with a reduction in carb intake and weight loss, you may notice a significant loss in weight in the beginning in the form of water weight. 

If you ever end up cheating on the keto diet and going back to regular eating, the reintroduction of carbs will also bring with them extra water weight that gets held on by the body resulting in a big rebound weight gain. While the gain in water weight doesn’t necessarily mean your efforts have been wasted; it can be quite shocking and demotivating to see the weight scale shoot up like that suddenly. 

So, it’s best to stick to the diet long term and to manage cravings with keto friendly snacks and alternatives instead of cheating on the diet and going back to carbs.

4) Increase in Thirst

As mentioned before, your body will end up losing a lot of water weight on keto. So you’ll need to drink more water throughout the day. This will even help with Keto Flu as water helps with fatigue and loss of energy. You can drink homemade electrolytes as well.

Ideally, you must drink at least 12 glasses of water in a day. Your body may require even more so the simplest way to know is to check the color of your urine. If your urine is pale yellow or clear, you’re okay. If it starts to get darker, you need to drink more water.

5) Might Stress your Kidneys

The keto diet relies on high fat animal foods such as eggs, cheese and meat since they’re good sources of protein with little to no carbs. A high intake of animal foods can cause your blood and urine to become more acidic, resulting in an increased excretion of calcium in your urine. This could potentially cause kidney stones.

6) Heart Disease

As Keto Diets demand an increase in fat intake, this increases the risk of cholesterol and can affect heart health problems if your choices in fat sources are bad. 

7) Loss of Electrolytes

Along with an increase in water intake, you must also look at incorporating electrolytes as you lose a lot of it while losing weight. 

Minerals like magnesium and sodium are essential for bodily functions. A lack of these minerals may lead to kidney and heart problems.

To offset and protect your body from these potential health defects, it’s important to use supplements.

Magnesium Breakthrough is one of the best magnesium supplements that provides all forms of supplemental magnesium to your body. It includes all 7 types of magnesium essential for your body and hence, is a one stop solution for your magnesium deficiency.

The fact that it is naturally derived makes it all the more safe to use. Most importantly, this supplement helps improve your sleep quality and digestion problems, both of which may get disrupted after starting a Keto diet.

Beyond this, there are several keto-friendly natural electrolyte drinks that you can make at home to replenish your body’s mineral levels.

For more detailed insight, check out the Side Effects Of A Keto Diet: 13 Annoying Keto Side Effects you Need to Know.

Caution

As promising as Keto Diets can be, they aren’t meant for everyone.

Those who struggle with chronic conditions such as diabetes and high blood pressure must visit a doctor before adopting a Keto dieting method. This is to avoid any unnecessary complications that may arise. 

While Keto is a great option for some diabetic patients, it’s important to monitor it closely so it doesn't affect your health adversely. 

Ultimately, it’s always recommended that you seek help from a professional for your diet.