Is the Ketogenic diet effective for men?
A lot of people are interested in the ketogenic diet as a way to increase weight loss and improve their health. At a recent talk I gave about the benefits of the keto diet, I noticed something interesting: the majority of the audience were women.
It is amazing how few men are aware of, and reaping the benefits of the ketogenic diet. Why men are less interested in dieting as a whole has always been an area of curiosity for me.
From my observation, there are some significant gender-specific differences when it comes to nutrition. Women tend to have a higher awareness and better knowledge of nutrition than men. They also seek nutrition counseling more frequently than men do.
Studies have shown that women eat more fruits, vegetables, cereals, milk, dairy products and whole grain products, whereas the consumption of red meat, particularly pork, sausages, eggs, alcohol, and high sucrose foods is higher in men.
Men’s approach towards nutrition is uncomplicated and pleasure-orientated whereas women have an ambivalent attitude to food. Women are typically less satisfied with their weight.
For this reason, restricted eating, dieting, and eating disorders are much more common in women. Men tend to control their weight with exercising and implement diets often for health reasons more than appearance.
The prevalence of obesity is similar between men and women. However, men are more frequently overweight.
For this reason, adopting a ketogenic diet can be an excellent way for men to get their weight under control. And because of the simplicity and pleasurable foods that can be eaten on the keto diet (bacon, anyone?), it is easier for men to stick to than other diets.
Just google the term ‘keto diet results,’ and you will see how beneficial it can be for both men and women.
In my experience, men enjoy a more simple, streamlined approach to eating. So, for men looking to start a keto diet, here are a simple few tips to follow:
Because men enjoy protein-rich foods, it is often easy to consume too many proteins. It is better to seek fatty cuts of meat or foods with lots of butter and fat. There are many healthy ways to get your fats increased in your diet. The key is always to ask ‘how can I get more fat in this meal?’
Stay above ground
Generally speaking, the best vegetables to help you on the keto diet are those that grow above ground. Leafy greens (kale, spinach, chard) are the best, in fact, anything in the salad variety works well to keep your carbs low. Vegetables that grow below ground (potatoes, carrots, beets) are higher in carbs and reduce the ability for your body to stay in ketosis.
Say no to beer
Perhaps one of the easiest ways to lose weight (and improve your health) is to reduce the amount of alcohol in your diet. When it comes to the keto diet, the best way to lower your carbs is to stop drinking beer. Beer contains both carbs and sugar, which both are going to mess with your ketone levels. If you really need to consume alcohol, then the best are liquors such as gin, vodka, tequila, etc. A glass or two of red wine can also be a great alternative to beer.
These are just some basic tips to help me on the path to better health on the keto diet. As I said before, it is rare to see men interested in their diet, but the keto approach I believe is about as simple (and enjoyable as you can get).
Hopefully, as more research shows the success of the keto diet for men, there will be a larger uptake of adoption.
Dr. Jerry Hizon