Taos Air: Altitude Lies Crashing Keto Youth?
By Franklin Everett ShawThe biting wind whips across your face as you step off the plane in Taos, New Mexico. The Sangre de Cristo Mountains loom in the distance, promising pristine slopes and exhilarating runs. But for those following a ketogenic diet, this trip presents a unique challenge: navigating the physiological effects of altitude on ketosis. Flying from lower elevations like Dallas or Austin, Texas, to the high desert of Taos can throw your body for a loop, potentially disrupting your carefully maintained state of ketosis. This isn’t just about avoiding the tempting après-ski nachos; it’s about understanding how altitude affects your blood sugar and ketone production, and how to proactively manage it.
The rapid ascent during a flight, especially to Taos’s elevation of nearly 7,000 feet, introduces a state of hypoxia, or lower oxygen availability. This triggers a cascade of physiological responses. Your body, sensing the oxygen deficit, starts to prioritize glucose utilization. This is because glucose can be metabolized both aerobically (with oxygen) and anaerobically (without oxygen), while fat metabolism is primarily aerobic. The increased demand for glucose can lead to a temporary rise in blood sugar, even if you haven’t consumed any carbohydrates. This rise, however slight, can potentially kick you out of ketosis, or at least slow down ketone production.
Furthermore, altitude can affect your appetite and hydration levels. Many people experience a decrease in appetite at higher altitudes, which can make it challenging to consume enough fat to maintain ketosis. Dehydration is also a significant concern, as the dry mountain air and increased respiration at altitude lead to greater fluid loss. Dehydration can further exacerbate blood sugar fluctuations and hinder ketone production.
So, how do you combat these effects and stay keto while enjoying your Taos ski vacation? The key is proactive planning and strategic adjustments to your diet and hydration.
First, prioritize hydration. Start hydrating before you even board the plane in Dallas or Austin. Aim for at least a gallon of water the day before your flight and continue to drink plenty of water during the flight and throughout your stay in Taos. Consider adding electrolytes to your water to replenish those lost through increased respiration and activity. Look for electrolyte powders that are sugar-free and keto-friendly.
Second, pack keto-friendly snacks. Don’t rely on airport or in-flight food options, which are often high in carbohydrates. Instead, bring your own snacks that are high in fat and protein, and low in carbs. Good options include:
- Macadamia nuts: These are high in fat and relatively low in carbs.
- Beef jerky: Choose a brand that is sugar-free and nitrate-free.
- Cheese sticks: A convenient and portable source of fat and protein.
- Avocado: A whole food source of healthy fats.
- Keto-friendly protein bars: Read the labels carefully to ensure they are truly low in carbs.
Third, be mindful of your activity level. Skiing is a strenuous activity that burns a lot of calories. While this can be beneficial for weight loss, it can also deplete your glycogen stores and potentially lead to a rise in blood sugar as your body tries to replenish them. To counter this, ensure you are consuming enough fat to fuel your activity. Consider adding MCT oil to your coffee or meals to provide a quick source of energy.
Fourth, strategize your meals in Taos. While Taos isn’t exactly a keto mecca, there are options available if you know where to look. Here are a few suggestions:
- The Love Apple: This restaurant, housed in a historic church, offers a farm-to-table menu with several dishes that can be easily modified to be keto-friendly. Focus on their meat and fish dishes, and ask for extra vegetables instead of starches.
- Lambert’s of Taos: A fine-dining establishment with excellent steak and seafood options. Again, request extra vegetables and avoid the bread and potatoes.
- Orlando’s New Mexican Cafe: While New Mexican cuisine is generally carb-heavy, you can still find keto-friendly options here. Order carne adovada (pork stewed in red chile sauce) and ask for it without the beans and rice. Load up on the green chile, which is relatively low in carbs.
- On-mountain dining: The ski resort restaurants can be tricky, but look for options like grilled chicken salads (without croutons or sugary dressings) or burgers without the bun. Pack your own keto-friendly snacks to supplement your meals.
Fifth, monitor your ketone levels. If you’re serious about staying in ketosis, consider using a ketone meter to track your progress. This will give you valuable feedback on how your body is responding to the altitude and your dietary adjustments. Test your ketone levels in the morning and evening to get a sense of your daily fluctuations.
Sixth, consider exogenous ketones. Exogenous ketones, such as BHB salts, can help to boost your ketone levels and provide an extra source of energy. While they are not a substitute for a well-formulated ketogenic diet, they can be helpful in mitigating the effects of altitude and strenuous activity. Use them strategically, such as before or during skiing, to help maintain ketosis.
Seventh, be prepared for the “keto flu.” The keto flu is a common side effect of starting a ketogenic diet, characterized by fatigue, headache, and nausea. Altitude can exacerbate these symptoms. To minimize the keto flu, ensure you are getting enough electrolytes, staying hydrated, and consuming enough fat.
Eighth, don’t be afraid to adjust your macros. The standard ketogenic macro ratio (70% fat, 25% protein, 5% carbs) may need to be adjusted at altitude. You may find that you need to increase your fat intake to compensate for the increased energy expenditure. Experiment with different ratios to find what works best for you.
Ninth, listen to your body. Everyone responds differently to altitude and dietary changes. Pay attention to how you feel and adjust your approach accordingly. If you’re feeling lightheaded or dizzy, take a break and hydrate. If you’re experiencing severe symptoms, consult a doctor.
Finally, don’t stress too much. A ski vacation is meant to be enjoyable. If you slip up and have a few extra carbs, don’t beat yourself up about it. Just get back on track with your next meal. The goal is to maintain ketosis as much as possible, but not at the expense of your enjoyment.
By following these tips, you can successfully navigate the challenges of altitude and maintain ketosis while enjoying your ski vacation in Taos. Remember, preparation and awareness are your best allies in this endeavor. So pack your snacks, hydrate diligently, and get ready to hit the slopes!