👨🏼 Do men lose more weight than women on the ketogenic diet?

The science says yes, but it’s complicated.

Recent research dives into the sex-specific responses to ketogenic diets, highlighting significant physiological and hormonal differences.

• Men tend to lose more weight and more rapidly than women

• Premenopausal women show the least effective response to keto, while postmenopausal women respond more like men.

Why the difference? It’s likely due to:

• 𝗛𝗼𝗿𝗺𝗼𝗻𝗲𝘀: oestrogen impairs fat breakdown; testosterone in men boosts fat burning and muscle mass

• 𝗙𝗮𝘁 𝗱𝗶𝘀𝘁𝗿𝗶𝗯𝘂𝘁𝗶𝗼𝗻: visceral in men is more easily ‘burned’ than subcutaneous fat in women

• 𝗠𝗲𝗻𝘀𝘁𝗿𝘂𝗮𝗹 𝗰𝘆𝗰𝗹𝗲: affects insulin sensitivity and ketone production

• 𝗠𝗶𝗰𝗿𝗼𝗯𝗶𝗼𝗺𝗲 & 𝗺𝗲𝘁𝗮𝗯𝗼𝗹𝗶𝘀𝗺: men may have more favourable microbial profiles that favour fat as the major source of fuel

🥊 Summary

Men tend to lose more weight than women on the ketogenic diet. These findings point toward the need for gender-informed, personalised nutritional strategies.

⚖️ What’s better for weight loss: The 4:3 diet or daily calorie restriction?

No studies have compared intermittent fasting versus daily caloric restriction when both interventions are provided as part of a behavioural weight loss program. Until now.

In a new study, 165 obese and overweight volunteers were randomly assigned to a 12-month intervention consisting of either:

• Intermittent fasting (4:3) with lower calorie intake by 80% on 3 non consecutive days per week, but no restriction on the other 4 days

• Daily calorie restriction with lower daily energy intake by 34%

Both diets were matched for weekly energy deficit and all participants received group-based behavioural support and exercise recommendations

After 12-months, the 4:3 intermittent fasting led to an additional -3Kg weight loss than daily calorie restriction.

The greater weight loss was probably due to a tendency for those following the fasting diet to eat less on non fasting days, achieving a greater energy deficit than those following the daily calorie restriction diet.

🥊 Summary

Intermittent fasting on a few days per week can help with further weight loss compared to daily calorie restriction, likely because of lower intake on non-fasting days as well.

😟 Do weight loss plans work in people with diabetes and eating disorders?

Clinicians may hesitate to offer intensive weight loss support to patients who may be vulnerable to disordered eating.

However, recent research provide reassuring data.

Volunteers with type 2 diabetes, overweight, and eating disorder symptoms went through a 3-step diet:

1. 12-week on a calorie restricted diet replacement with soups, shakes, and bars

2. 8 weeks on food reintroduction

3. 4 weeks on weight maintenance advice

And the results were striking:

✅ Eating-disorder risk decreased after the programme

✅ Participants also reported less distress and depression

✅ Effects persisted even 6 months after the end of the programme

🥊 Summary

Structured, intensive weight loss interventions can help people with type 2 diabetes lose weight and improve mental health, without increasing the risk of eating disorders.