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When following a low carbohydrate diet, for the first few days, there is an adaptation period during which most people report feeling run-down or tired. The slightest exertion causes muscles to burn. Some people report feeling irritable, out of sorts, and unable to make decisions. For most people these feelings disappear after the adaptation period, however, and are replaced with feelings of calm and balance, consistent energy.[1]
Not everyone is dedicated enough to wait long enough for the body to adjust, so the potential for burnout on a non-cyclic ketogenic diet (like Atkins) can be high. Although most people report an absence of cravings while in ketosis, some people may crave carbohydrates during ketosis, for psychological reasons. During a hypocaloric ketogenic diet, this temptation becomes even stronger, as the carb cravings may be combined with the usual hunger pangs that accompany reduced calories.[2] (However, it is noteworthy that most people report having no hunger pangs on a ketogenic diet, due to its higher fat and protein contents, which help to increase a sense of fullness).[1]
A CKD offers a way to combat this. It offers a cyclical "refeed" (sometimes also called a carb-up). What happens during a refeed is that the dieters will change their diet to comprise mostly complex carbohydrates, limiting dietary fats as well as sucrose and fructose. Since the glycogen stores in their liver and muscles are depleted, these carbohydrates go straight to refilling them, instead of being added to the body's fat stores. For this reason, the amount of calories consumed during a refeed can be far above an individual's maintenance intake.
The goals of a refeed are threefold:
a) to refill depleted glycogen stores
b) to upregulate hormones and thyroid activity that is depressed during dieting
c) to provide a psychological "break" that makes the rest of the diet easier to bear
A refeed is risky, as careless individuals can end up gaining fat, instead of losing it, if they eat more carbs than is needed to refill their glycogen stores. The timing, duration and macronutrient composition of a refeed are crucial to the overall success of the diet.[1]
References
- ^ a b c d McDonald, L. (1998). The ketogenic diet. Austin, TX: Body Recomposition.
- ^ Bough K.J., Eagles, D.A., and Kossoff, E. (2007). Diet and epilepsy. New York, NY: Nova Science.
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