Men have more muscle, women have more fat – says Gray’s Anatomy
Whether we like it or not, biologically men and women are very different. One important difference is how men and women use and store fat. Men have an average of about 3% essential fat in their composition – women have 12%. Essential fat is a percentage of total body fat that is needed for insulation, protection of our vital organs, for storing vitamins and building key cellular messengers like steroids that are needed for effective cellular communication . Without this fat, the body does not function properly and our immune and neurological systems are affected.
Women have 4 times more essential fats. Stored fat in women is actually beneficial for overall health. A baseline of 12% essential fat protects women from type 2 diabetes and even heart disease. This is important to understand because:
- It helps set expectations and goals when choosing weight loss programs
- Striving for
There are 3 popular diets in the world: Keto diet, intermittent fasting and GM diet. Unfortunately, not all of these diets are useful, especially for women who plan to lose a lot of weight (more than 15-20 kg) and maintain it permanently.
Let’s look at these diet plans in detail:
1. Keto diet
The ketogenic diet is a low-carb, high-fat diet. Restricting carbs and increasing fat intake can lead to ketosis, a metabolic state in which your body relies primarily on fat for energy instead of carbs.
“Women’s bodies are always resistant to fat loss because it’s essential for pregnancy and breastfeeding, and it’s essential.”
Carbohydrate intake in the keto diet is generally limited to less than 50 grams per day, which can come as a shock to women’s bodies. As the carb quotient depletes, it switches to ketones and fat for fuel. At the start of this diet, women’s brains and metabolism begin to resist fat loss. This results in a complete imbalance resulting in hormonal and metabolic changes. Additionally, Keto-type diets usually only work for a short time and can have side effects such as headaches, dizziness, fatigue, nausea, and constipation.
Also, most of the initial weight loss is water weight. Once the body enters ketosis, we begin to lose muscle, become extremely tired, and eventually enter starvation mode, which makes it even more difficult to lose weight.
A keto diet does more harm than good for the majority of women, especially if they have underlying medical conditions like PCOS, irregular periods, or infertility.
2. Intermittent fasting
Fasting is the practice of completely abstaining from eating or avoiding certain foods for a set period of time. In recent years, intermittent fasting has become increasingly popular with people looking to lose weight.
In studies, it was found that although intermittent fasting produced favorable results in overweight or obese people, women who tried it experienced the following negative effects:
Severe mood swings
a. extreme hunger
b. Low energy/fatigue
vs. Obsessive thoughts about food
D. Overeating on Non-Calorie Restricted Days
Most women exhibit such behaviors during the first few weeks of intermittent fasting. It is also observed that by restricting caloric intake in this way, it can interfere with their menstrual cycles.
3. GM Diet
The GM diet aims to help people lose weight by focusing on one specific food or food group each day for a week. The GM diet consists of a 7-day meal plan. Each day focuses on a specific food or food group.
While the idea of substantial weight loss over a short period of time may sound appealing, the GM diet comes with risks which are:
Lack of vital nutrients
Women on the GM diet may not be getting enough of some important food groups, such as healthy fats and proteins. This diet may also be lacking in essential vitamins and minerals that come with eating a wide variety of healthy foods.
a. Short term weight loss
The GM diet is not a long-term sustainable weight loss strategy. A woman can regain weight once she stops following the diet. One reason is that the diet doesn’t necessarily teach healthy cooking or eating techniques that are essential for long-term weight maintenance.
b. Other very common risks that can be aggravated in women within a few weeks are dehydration, headaches, fatigue, muscle weakness and inability to concentrate,
In a nutshell, a balanced calorie intake – macronutrients like carbohydrates, proteins, fats and micronutrients like vitamins and minerals that are essential for pregnancy, breastfeeding and overall women’s health. Therefore, it is advisable to eat a balanced meal while losing weight.
The opinions expressed above are those of the author.
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