Why Does the Keto Diet Work Better for Men Than for Women?

27th June 2025

3 minutes read

Why Does the Keto Diet Work Better for Men Than for Women?

The ketogenic, or “keto,” diet has become increasingly popular as a tool for weight loss and metabolic health. This low-carb, high-fat, moderate-protein eating plan forces the body into ketosis, a state in which fat is burned for fuel instead of carbohydrates.

Yet, a growing number of studies and personal experiences point to a surprising trend: men tend to see faster and more consistent results on keto than women. This observation raises an important question — why do men and women respond so differently to the same diet?

Major hormonal differences

One key explanation lies in sex hormones. Women’s metabolism is deeply influenced by hormonal fluctuations during the menstrual cycle, which affect insulin sensitivity, water retention, appetite, and fat storage.

Men, with their more stable testosterone levels, tend to build muscle more easily and burn fat more efficiently. Meanwhile, a woman’s body is biologically wired to conserve fat to support reproductive functions — making fat loss inherently more challenging.

Thyroid function and metabolism

Some women on long-term keto report signs of slowed metabolism, including fatigue, feeling cold, hair loss, or menstrual irregularities. These symptoms may be linked to reduced thyroid function due to extremely low carbohydrate intake.

Thyroid hormones, which regulate metabolic rate, rely on adequate glucose availability. Long-term carbohydrate restriction can trigger functional hypothyroidism, compromising the body’s fat-burning efficiency — particularly in women.

Physiological stress and cortisol

The keto diet can also impose a stress load on the body — especially for women. A sudden drop in carbohydrate intake may elevate cortisol, the stress hormone, which disrupts sleep, mood, and metabolic balance.

In some women, this elevated stress response signals the body to hold onto fat, leading to stalled weight loss or even weight gain. Men, on the other hand, typically experience fewer hormonal consequences and often adapt more quickly to ketogenic conditions.

Muscle mass distribution

Men naturally have more lean muscle mass, which boosts their resting metabolic rate and enhances their ability to use fat as fuel.

This gives them a clear advantage on a fat-centric diet like keto. Even at similar body weights, men burn more calories at rest than women — accelerating fat loss and making progress more visible.

Adherence and eating behavior

Behavioral differences also play a role. Generally, men approach keto with a performance-driven mindset, while women may focus on weight control or general wellness.

Additionally, some women find it harder to maintain such a restrictive diet long-term — especially in social or family settings. Feelings of deprivation or concerns about hormonal imbalance can limit their adherence.

While the ketogenic diet can work for both sexes, it tends to deliver quicker and more consistent results in men. This doesn’t mean it’s unsuitable for women, but rather that it should be tailored to their unique physiology.

Medical supervision, hormonal awareness, and personalized adjustments — such as cyclical keto or targeted carb intake — can help women benefit from keto without unwanted side effects.

Ultimately, personalization is key: the female body, with its intricate hormonal balance, requires a more nuanced and adaptive approach to fully harness the power of keto.