About HealthyGirl

Destiny was a graduate from the University of Nevada, Reno with a B.S. in Biology in 2011. She is currently studying to become a Physician Assistant. She has been writing professionally since 2007 and her proudest work is on her blog, healthylivingwithdestiny.com.

What is Keto Adapted?

Many of you may be asking what the difference is between ketosis and being keto adapted. The answer the simple answer is time. Ketosis means your body is breaking down fats to the point that there are ketones in your blood and often your urine. Typically you get to this point by limiting your carbohydrate intake or by fasting.

After a individual lengths of time varying from two weeks to a month (roughly), one starts to become keto adapted. This means your body has adjusted to using fats as the primary source of energy and is funcitoning well with very little glucose. After a certain period of time, your body builds up more fat converting enzymes, thus making the process easier and your cells can convert the fat to energy faster. Once this has taken place, fats and ketones are the preferred fuel by the body. The liver and muscles store less glycogen, and less water is carried in the cells.

An easy way to tell if you are keto adapted is to try an activity that you can normal do without difficulty, such as climbing a flight of stairs, jogging a block, lifting weights for 15 minutes, ect… usually when you are NOT keto adapted, these tasks can become tiring and difficult. You may feel out of breath, dizzy, and have a higher than normal pulse rate. This is because your body is struggling to convert fat to energy quick enough to supply for the activity you are performing.

Tired after working out

There are some supplements that some feel help the body get keto adapted faster. These are  L-carnitine and CoQ10. L- Carnitine  {affiliate link} is an amino acid that helps breakdown fatty acids  by putting them into the mitochondria in our cells. The mitochondria is where the fat burning and oxidation occurs. CoQ10 {affiliate link} helps to build more mitochondria within the cells, therefore making the fat burning more efficient .

Once you are keto adapted, increasing carbohydrates would give the opposite effect. First  one would experience more water retention. This is why after a cheat day or meal you may see a few pounds “gained overnight”. Your insulin will also rise to convert the carbohydrates to energy for quick consumption. Once it is deplete, ketosis resumes. This process is generally faster when keto adapted vs just starting ketosis.

Some people have concerns about adding carbohydrates for workouts. After all we are often trained to think we need trail mix and energy bars on workout days. A successfully keto adapted individual generally does not need anything but water for fuel for a workout, be it cardio or weight training. Endurance can still be built and muscle building can be done while keto adapted. If the workout exceeds 2 hours, some experts suggest a small boost (10-20 carbohydrates) the day of. Others have done well without this. If you feel you MUST have a pre or post workout supplement, a great option is a low carb protein shake.

I use Body Fortress 100% Protein Isolate {affiliate link} Which has 2g carbohydrates and 30g protein per scoop. It also has other great nutrients such as calcium, phosphorus and magnesium.

Have you experienced “keto adaption”? Share your story below!

~HealthyGirl

 

 

What You Need To Know About Processed Meats.

Hi all,
I just wanted to share a quick message about processed meats. In 2015 the World Health Organization released a statement about processed meats and how it affects you. You can find more information here.

In the meantime, check out my video on processed meats and what to look for when buying your food and meal planning.

This is hard news to accept in the low carb community, I understand. We love our bacon and our quick fixes! It doesn’t mean we have to give up these foods entirely, but we really do need to keep an eye on what we are eating and make sure we are not trading one disease for another.

For red meat, the concern is with a chemical known as heme, which is part of the red pigment in blood, hemoglobin. This is broken down in our stomachs to form a group of chemicals called N-nitroso compounds. Red meat is more of a problem because it generally has more of these chemicals in it when compared to other meats.These are known to damage the bowel, making it so more cells have to form and replace the damaged ones. The more often a cell replicates, the more “chances” there are of things going wrong and an “error” occurring in the cells DNA, which can lead to cancer.

It all sounds pretty complicated, but our cells regenerate quickly enough as it is. Just the cells in our stomach can be completely replaced every 5 days. When you speed up the process of billions of cells replicating at an already high rate, errors occur at a higher rate as well.

During the process of cooking meats with sodium nitrites,  these chemicals combine with amines found in meat naturally and form carcinogenic N-nitroso compounds. This process also occurs when barbecuing and cooking at high temperatures, this occurs when there is “charring of the meat”.
So despite what people may believe, the “quality” of the meat does not really play a role. You can get your meat from the local butcher or from Walmart, and will get the same result. It is the processing of the meat combined with chemicals already found in meat that can potentially lead to cancer.

 

There are some other options out there. Vermont Smoke & Cure Uncured Summer Sausage, 6 Ounce for example, is Nitrate Free. {affiliate link}

Jack Link’s Beef Jerky {affiliate link} Is also a Nitrate Free Product.

So we have options! We just need to use them!

Thanks for watching!

~HealthyGirl

Low Carb Snacks Under 5 Carbs!

Okay so this post is technically a video and not a blog post, but I wanted to introduce you all to my youtube channel, as I will be posting videos as well as blogging. Lots to do, but super excited. This first video is a quick rundown of low carb snacks that you can take with you on the go. All under 5 carbs! Take a look below!

If you are looking to find the PB fit Organic peanut butter that has only 2gs of net carbs per serving, you can get it here!
BetterBody Foods PB Fit {affiliate link}

Also, JackLinks has beef jerkey available in bulk if you are looking for a batch of on the go snacks. Check it out here.Jack Links Premium 110 Calorie Snack {affiliate link}

Thanks for watching!

~HealthyGirl