Women also burn less protein while fasted or after meals than men.Women oxidize less protein during exercise than men.Women also don’t need as much protein as men for several reasons.
However, I can say with confidence that the popular very high carb, almost zero fat diets are not optimal for most women. carbs depend on the woman’s carb tolerance. In my experience with my female clients, the benefits of fats vs. Soon-to-be-published research found that women with more fat in their diet burn more calories during exercise, have higher bench press strength and are leaner.
have found similar results in overweight and healthy women, but these studies were confounded by more protein in the low carb diets. If you’re lean, you don’t smoke, don’t go binge drinking too often, eat a healthy diet and you exercise, research has found time and again and again and again that you have nothing to fear from a high fat diet.īack on topic, several studies have found that women with polycystic ovary syndrome lose more fat and less muscle on a low carb diet compared to a low fat diet, even when protein and energy intake are tightly controlled. Fats like olive oil actually seem to protect you from cancer. Even then the relation is weak and controversial. Women in general have much better metabolic health than men and have a healthier body fat distribution.īy the way, if you’re worried about breast cancer, the relation between fat intake and breast cancer risk is found in poor epidemiological studies of inactive, overweight women eating processed junk fats, like processed red meats. Lower inflammation means polyunsaturated fats in particular are less susceptible to being oxidized, so they can exert their anabolic effects. It helps to keep inflammation in check, burn fat and preserve insulin sensitivity. Fats don’t decrease insulin sensitivity as much in women as in men. Women also have less to fear from potential negative effects of a low carb, high fat diet (which are already rare, but I’ll save that for another article). D ietary fat is 15% more satiating in women than in men. Low fat diets may even reduce breast size, in part likely due to the low sex hormone production, since estradiol and IGF-1 levels are significantly correlated with breast size in women that aren’t on the pill for birth control.Ī high fat diet may also be easier to adhere to for women than men. Testosterone and estrogen are both anabolic hormones, in spite of the broscience you often hear about estrogen. In general, the more fat women eat, the more estrogen and testosterone they produce. Fats have very positive effects on the hormonal and cardiovascular health of women. The lesser need for carbohydrates frees up calories to consume as fat.
This means women don’t need as much carbohydrate or protein in their diet as men to fuel their exercise sessions. A more obvious explanation is that women normally have a considerably higher fat percentage than men of the same weight, not only on their body but also within their muscles, so it makes sense to use this as the primary energy source.īasically, women have a glycogen and protein sparing metabolism. For example, t he fight-or-flight hormone adrenalin burns more fat in women than men. Since they rely less on carbohydrate as fuel, they also don’t store as much glycogen during carb refeeds.īoth differences in the nervous system and the hormonal system, including estrogen, are responsible for women’s lesser reliance on glycogen. Women burn more fat, less carbohydrate and less protein than men at the same exercise intensity. Here’s how you use these differences to your advantage. The more endurance type tasks women did for millions of years resulted in significant differences in what the sexes are best adapted to. Other routine female responsibilities included shelter construction and butchering.”
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