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Ketosis occurs when the body does not have enough carbohydrates to use for energy. Your body uses carbohydrates to make blood glucose which it then converts to a fuel called ATP. When you do not have enough sugar in your blood, or your body is unable to use the sugar, it rapidly breaks down fats which produces waste products called ketones. If these ketones build up in your body, it leads to a condition called ketosis or ketoacidosis. Symptoms of ketosis include nausea, loss of appetite, bad breath, and dizziness. Ketosis is common in type 1 diabetics and people on low-carb or ultra-low-calorie diets.
Steps
For Diabetics
Take your blood sugar readings before and after each meal, or as directed by your physician. Consistently high blood sugar readings mean your body is not getting enough insulin and is not using the sugar for fuel, an increased risk for ketosis. Consistently low readings could mean that you are giving yourself too much insulin, or you are not eating enough which could also put you at risk for ketosis.- Consult your endocrinologist if you are unable to keep your blood sugar levels between 90 and 140 mg/dL most days of the week.
Eat at regular intervals. Skipping meals can cause your blood sugar levels to drop and forces your body to break down fats. Skipping meals also makes it harder for you to administer the proper dose of insulin as your eating habits directly influence how much insulin you use and how much you administer.Advertisement
Keep carbohydrates in your diet. Some diabetics feel that they should avoid as many carbohydrates as possible in order to manage their blood sugar, which could not be farther from the truth. While it is true that carbohydrates turn into sugar, your body needs sugar to function. Instead, reduce your consumption of refined sugars including sugary soft drinks, and "white" foods such as white potatoes, pasta and breads.- Consume "slow-burning" or low-glycemic carbohydrates such as whole grains, leafy vegetables, and fresh fruits instead of juices and beans to prevent sudden blood sugar spikes.
- Combine carbohydrates with proteins, such as a ham sandwich, to reduce the rate at which the carbs turn into blood sugar and prevent sudden blood sugar spikes.
- Consume "slow-burning" or low-glycemic carbohydrates such as whole grains, leafy vegetables, and fresh fruits instead of juices and beans to prevent sudden blood sugar spikes.
Consult a diabetic dietitian for more information on how to prevent ketosis.Advertisement
For Healthy Individuals
Avoid low-carb and ultra-low-calorie, diets. Although these diets do trigger weight loss, they put you at risk for ketosis. It is also difficult to maintain the weight loss once you complete the diet and you are likely to gain all of the weight back.
Make small changes to the way you consume carbohydrates if you feel that they are responsible for your weight gain. For example change your portion sizes. One serving of rice or pasta is roughly the size of your fist. If you are eating more than this then it is possible that portion and calorie control are the culprits and not the carbs.- Consume "brown" grains, such as brown rice, whole wheat, and whole oats, instead of "white" grains such as white rice, white bread, and white potatoes. The brown grains have a higher fiber content, which makes you feel full faster, and turn to sugar slower than their white counterparts.
- Combine carbs with proteins to slow down the rate of absorption. Protein also triggers your satiety centers and helps you feel full longer.
- Consume "brown" grains, such as brown rice, whole wheat, and whole oats, instead of "white" grains such as white rice, white bread, and white potatoes. The brown grains have a higher fiber content, which makes you feel full faster, and turn to sugar slower than their white counterparts.
Eat when you are hungry and do not skip meals. Your stomach is your body's gas tank and you need to fill it when it is empty in order to fuel all of your activities. Skipping meals also sets you up for overeating later.
Consume enough calories to support your bodily functions. While you do need to cut some calories to lose weight, cutting too many will cause you to burn fat too rapidly, risking ketosis, and will also cause you to break down muscle and bone tissue which contribute to a healthy metabolism.- Use an online calorie calculator, such as the one available at mayoclinic.com, to determine the number of calories you need to safely loose one to two lbs. (.45 to .9 kg) per week, based on your age, gender, and activity levels.
- Consult your physician if you are unable to consume the recommended number of calories.
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