Should Women Eat More Carbs Than Men on Keto?

The ketogenic diet is a popular approach to weight management and metabolic health. This way of eating involves drastically reducing carbohydrate intake and replacing it with fat, which puts the body into a metabolic state called ketosis. In ketosis, your body becomes efficient at burning fat for energy instead of relying on glucose from carbohydrates understanding the keto flu.

Whether women require more carbohydrates than men on a ketogenic diet is a nuanced question without a definitive yes or no answer. Several factors influence individual carbohydrate needs, including activity level, metabolic health, and hormonal considerations.

Individual Carb Tolerance

Carbohydrate tolerance varies significantly from person to person. Some individuals can maintain ketosis on a slightly higher carbohydrate intake, while others need to restrict carbs more strictly. Factors influencing carb tolerance include:

Activity Level: More active individuals may be able to consume slightly more carbohydrates without exiting ketosis, as their bodies utilise glucose more efficiently.
Metabolic Health: People with insulin resistance or type 2 diabetes may need to restrict carbohydrates more aggressively to manage blood sugar levels keto for managing type 2 diabetes.
Gut health: The bacteria in your gut affect how you process carbs. Some gut biomes thrive on fibre, and others do not.

Hormonal Considerations for Women

Women’s bodies undergo cyclical hormonal changes throughout the month, which can influence carbohydrate metabolism and insulin sensitivity. Some women find that they feel better and perform better by strategically increasing their carbohydrate intake during certain phases of their menstrual cycle. This approach, known as carb cycling, involves consuming slightly more carbohydrates on specific days of the month, such as around ovulation or during the luteal phase.

However, it’s crucial to monitor blood sugar levels and ketone levels when experimenting with carb cycling to ensure that ketosis is maintained for the majority of the time. Listen to your body and adjust your carbohydrate intake based on how you feel and your individual response.

What This Means in Practice

Start with a standard ketogenic macronutrient ratio (around 70-75% fat, 20-25% protein, and 5-10% carbohydrates) and monitor your ketone levels using urine strips or a blood ketone meter. Adjust your carbohydrate intake gradually based on your individual response. For example, if you are consistently experiencing low energy levels or poor exercise performance, you could try adding an extra 10-15 grams of carbohydrates per day, focusing on nutrient-dense sources such as non-starchy vegetables or berries. A punnet of blueberries from Tesco at £2.50 is a good choice.

It’s also important to consider the source of your carbohydrates. Prioritise whole, unprocessed foods such as leafy greens, broccoli, cauliflower, and berries over refined grains, sugary drinks, and processed snacks.

Frequently Asked Questions

Can women do keto long-term?

Yes, many women successfully follow a ketogenic diet long-term. However, it’s essential to ensure adequate nutrient intake and address any individual needs or concerns with a healthcare professional or registered dietitian.

How many carbs should I eat on keto?

The standard recommendation is to limit carbohydrate intake to 20-50 grams per day. However, individual carbohydrate needs may vary based on activity level, metabolic health, and other factors. Experiment to find your personal carb tolerance.

Will keto affect my menstrual cycle?

Some women experience changes in their menstrual cycle when starting a ketogenic diet, such as irregular periods or amenorrhea (absence of menstruation). These changes are usually temporary and resolve as the body adapts to ketosis. If you have concerns, consult with your doctor.

What are the best carbs to eat on keto?

Focus on non-starchy vegetables such as leafy greens, broccoli, cauliflower, and asparagus, as well as low-glycemic fruits such as berries. These foods provide essential nutrients and fibre without significantly impacting blood sugar levels.

The Bottom Line

There’s no universal answer to whether women need more carbohydrates than men on a ketogenic diet. Individual carbohydrate needs vary based on activity level, metabolic health, and hormonal considerations. Start with a standard ketogenic macronutrient ratio and adjust your carbohydrate intake gradually based on your individual response, monitoring ketone levels and listening to your body. If you’d rather not do the macro maths yourself, the automatic macro tracker in the Keto Dieting app does it for you on Google Play and the App Store.

Educational only — not medical advice. This article is for general information. Speak to your GP before changing your diet, especially if you have type 1 or type 2 diabetes, kidney or liver disease, are pregnant or breastfeeding, or take medication for blood pressure, cholesterol, or blood glucose.

References

Yancy WS, Foy M, Chalecki AM, Vernon MC, Westman EC (2005). A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Nutrition & Metabolism. https://doi.org/10.1186/1743-7075-2-34
Westman EC, Yancy WS, Mavropoulos JC, Marquart M, McDuffie JR (2008). The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus. Nutrition & Metabolism. https://doi.org/10.1186/1743-7075-5-36