The Important Things to Consider When Preparing a Keto Diet Meal Plan
Body fat conjures a number of images, none of them good. At best, it is a comical representation of self-indulgence–often a misrepresentation, in fact. Worse, and far closer to reality, ectopic fat and that surrounding the organs poses a grave threat to health and wellness. As we age, combatting adipose tissue can seem a frustrating and near impossible fight. Fortunately, scientific research confirms a liberating fact: our bodies burn sugar by default. When the sugar supply is halted, as well as the carbohydrates that convert to sugar, human bodies then burn fat with a vengeance, a metabolic phenomenon called ketosis.
What Happens In Ketosis?
When our bodies enter a state of ketosis, deprived of sugar and carbs, they turn on their own stored fat. Fat cells are then broken down and release molecules through the liver known as ketones. These chemical compounds then serve as the primary energy source that sugar or glucose once was. Ketones are manufactured when we are fasting, starving, malnourished…or when we follow a carbohydrate-restricted diet. Under this last scenario, the production of ketones is not to be feared, but embraced. It is an indication of that stubborn body fat beginning to give way.
Does Ketosis Have Side-Effects?
Contrary to how we might feel sometimes, we are not only made up of fat, after all. How we eat affects the many cells, tissues, organs and systems that comprise the body. Adopting a keto diet meal plan is a remarkably safe decision but certain physiological responses may ensue:
- Headache and brain fog
- Fatigue and dizziness
- Nausea, constipation and digestive upset
- Irritability and insomnia
- Bad breath
- Muscle cramps
A confluence of these symptoms is sometimes dubbed “keto flu.” For the most part, they clear up after a couple of weeks and can often be mitigated by drinking an adequate volume of water.
Too Much of a Good Thing
For diabetics in advanced stages, a large build-up of ketones in the bloodstream can bring on dehydration and acidify the blood. Another danger for diabetes patients is ketoacidosis, a sometimes fatal condition if left untreated. Important for all ketogenic dieters–diabetic or not–is regular consultation with a physician who can test blood samples and advise of any concerns. Keto-dieting, as a rule, is safe and healthy. Still, every body is different, and may have particular reactions not experienced by others.
Craving the Carbs
One side effect that is nearly universal for those on ketogenic diets is the presence of cravings. They come upon us when we least expect them. To be sure, once fully fat-adapted these intense yearnings recede. In the interim, however, dieters must be prepared. Our bodies are messaging us that their energy source is depleted…which it is when we cut out sugar and starches. Respond to these messages with snacks of protein and fat. The body will get our message back soon enough. In addition, fiber is a carb that will bring on satiety without affecting blood sugar or insulin response, so do not skimp here. Meanwhile, get sufficient rest and drink enough water. Those cravings will be tamed.