The ketogenic diet — popularly known as keto — is one of the most studied eating plans for weight loss and metabolic health. And while it works for many people, recent research suggests that men may experience some particularly pronounced benefits. Whether it's the man in your life or you yourself who is looking for an effective, sustainable way to lose fat and improve health, here's what you need to know.
What is the ketogenic diet and how does it work
The ketogenic diet puts the body into a state of ketosis where it burns fat as its primary energy source instead of carbohydrates. To achieve this, the macronutrient distribution is approximately:
- 75% of calories from fat — avocado, olive oil, nuts, fatty fish
- 20% from protein — lean meats, eggs, seafood
- 5% from carbohydrates — primarily non-starchy vegetables
Without a constant supply of glucose from carbohydrates, the liver converts fat into ketone bodies that the brain and muscles use as fuel. This metabolic shift is what distinguishes the keto diet from other low-calorie eating plans.
Keto diet in men vs. women: are there real differences?
Researchers at the University of Iowa studied how the ketogenic diet affects men and women differently, observing mice of both sexes over 15 weeks on a 75% fat diet. Results showed notable differences: males lost body weight, while females gained weight, although they increased lean muscle mass.
What does this mean for people? It's important to contextualize: animal studies don't translate directly to humans. However, recent research suggests that metabolic response to the ketogenic diet may vary by sex, and evidence accumulated since 2020 supports that men with metabolic syndrome, insulin resistance, or abdominal obesity respond especially favorably to keto, with average reductions of 4–7 kg in the first 12 weeks according to 2023–2024 meta-analyses.
For women, the keto diet also offers proven benefits, especially for polycystic ovary syndrome (PCOS), insulin resistance, and weight management during perimenopause. The key is doing it correctly and with the right support.
What this research means for people
An important difference between the mouse study and the human keto diet: the mice received only 8% protein — less than half of what's recommended in a healthy ketogenic plan for people. Adequate quality protein is essential for maintaining muscle mass, especially during weight loss.
Very low-carbohydrate diets can improve metabolic markers and support sustained weight loss — including reductions in triglycerides, increases in HDL (good cholesterol), and improvements in insulin sensitivity. These benefits are especially relevant for our Hispanic community, which has elevated rates of metabolic syndrome and type 2 diabetes.
How to do the keto diet in a healthy and sustainable way
The difference between "doing keto" and "doing keto right" can mean the difference between real results and frustration. Key principles:
- Choose quality fats: avocado, extra virgin olive oil, nuts, and fatty fish — not processed meats or trans fats.
- Don't neglect protein: 1.2–1.6 grams per kilogram of body weight per day to preserve muscle mass.
- Hydration and electrolytes: the keto diet can cause initial fluid and mineral loss — maintaining sodium, potassium, and magnesium balance is essential. Santo Remedio's Hydration Plus can help during this transition.
- Watch uric acid: especially in the first few weeks, keto can temporarily raise uric acid in susceptible individuals. If there's a history of gout, do it under medical supervision.
- Adaptation period: the first 2–3 weeks may bring fatigue and dizziness (keto flu) as the body adapts. This is temporary and normal.
For metabolic support during the keto process, Santo Remedio's Berberine Slim Fit is a natural ally with strong evidence for improving insulin sensitivity and supporting weight management. The Entalla Kit offers a complete program designed by Hispanic nutrition experts to accompany healthy eating plans like keto.
Keto as a couple: mutual support as the key to success
Practicing the keto lifestyle together can be a highly effective strategy — mutual support is one of the most decisive factors in long-term success. Sharing meals, planning grocery shopping together, and celebrating each other's progress turns an eating plan into a shared experience that strengthens both health and the relationship.
There's no single perfect diet for everyone, but the ketogenic diet, done correctly and with the right support, can be a powerful tool for men — and women — looking to improve their metabolic health and reach a healthy weight. We're here to walk every step of this journey with you.
Let's be healthier, together.
Your Santo Remedio team
