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

 

 

Should you Stay in Ketosis While Sick?

Sick woman with fluThis is a tough question for those low carbing out there. There is no doubt that ketosis is a fat burning state that forces your body to metabolize food differently. But what about staying in keotsis while sick? Should you call it quits for the week? The month? The answer is a bit more complex.

How sick are you?
“sick” can mean a variety of different things. If you are having a cold for instance, staying in ketosis should be okay. Symptoms of runny nose, sore throat, cough, mild congestion, mild fever, are all generally manageable with over the counter meds and hydration. Generally if you feel you are up to the task, staying in ketosis when you have the common cold is usually safe and reasonably easy to manage. Some tips and tricks…

Sugar Free Cough Drops. Dont forget that cough drops are loaded with sugar, which can throw you out of ketosis. I like to get HALLS Sugar-Free Cough Drops {affiliate link}  and only use them when absolutely necessary

Other great foods when your sick is homemade chicken zuchini noodle soup, scrambled eggs, pot roast, egg drop soup or basically any low carb soup you can make. Noatmeal is another low carb hot cereal option. Some people prefer to make bullet proof tea instead of bullet proof coffee. Even plain tea is a great option, just try to avoid the honey if you can resist. For a sore throat, sugar free jell-o with whipped cream is always an option for food.

If you have more of a flu like sickness,  or If you are having more of a stomach upset with nausea and vomiting, then perhaps keeping down what foods you can is better strategy. Sometimes when it is hard to keep anything down, it is better to eat something rather than nothing at all. The tried and true method of ginger ale and crackers is probably one of your best bets. There are options for diet ginger ale and keto crackers if one absolutely insists on staying in ketosis. Paleo Thin Crackers would be a good choice in this instance. 6 crackers have 5g of net carbs. You can check them out here. {affiliate link} Paleo Thin Crackers
Other useful tips for my keto friends who are sick, are back to the basics. Try a warm bath with epsom salt. Get plenty of sleep. Stay home from work or school if you can, and wash your hands often. Try not to get other around you sick, and make sure they are washing their hands constantly too. Stay hydrated. Drink plenty of fluids, especially water. When I am sick I always like to up my vitamin game. I usually take a multivitamin, my b vitamins and I take vitamin C and Zinc. Studies have shown that vitamin C and Zinc can be effective in reducing the length and severity of colds.  You can check it out here. {affiliate link} Nature’s Bounty Vitamin C Plus Zinc
If you want to check out an article talking about the power of zinc and vitamin C, read here about a recent 2016 study by HA Mousa. Here is another study by M. Yacoot and A. Salem in 2011. You can check out the full article here.

Hopefully I have answered some of your questions about being sick while on Keto! If you end up falling off the wagon, focus on getting better and dont beat yourself up! Just set a date to get back in your groove!

Get well soon,

~HealthyGirl

 

Doing a Meat Fast… Is it Healthy For You?

Meat fast low carbFirst of All What is a Meat Fast?
A meat fast is where one commits to eating only meats for a rang of 2-4 days. A Carnivore fast if you will. It is occasionally used on a low carb diet.

 

Why Would Someone Do a Meat Fast?
The two main reasons to do a meat fast would be to break a stall, or to get into Ketosis (fat burning mode) quicker. Again, it is ONLY meant to be done for a few days. Long term, it would be more risk than benefit.

How Does it Work?
The meat fast is a relatively new concept. It has the same principles as a fat fast, but many people feel a meat fast is easier to perform. For roughly three days, one would commit to eating only meats and fats. Coffee, mayo, olive oil, and mustard are all okay. The rest is meats without sugary cures. This puts the person at a very low carb interval and higher protein and fats. By limiting one’s carbs to practically zero, and only providing the body with protein and fats to work with, the idea is to force the body into fat burning mode.

meat fast science

Is There Science Behind This?
Unfortunately I have yet to find clinical studies proving this is an effective way to jump into ketosis. Dr. Atkins would recommend his patients try a fat fast if they were extremely insulin resistant and had a hard time getting into ketosis or having a stall for longer than 3 weeks. However, the fat fast would consist of 90% fat and literally doing things like nibbling on a brick of cream cheese all day. I can say there are NUMEROUS studies showing that a LCHF diet works for weight loss and often times with twice the results of a low fat diet. Since the Meat Fast is simply a more extreme version of LCHF, it is safe to day at the worst case scenario, you are simply getting the same results as if you were eating regular LCHF.

meat fast

What is an Example of a Meat Fast Diet?
Day 1 Morning: 2 eggs and bacon and coffee
Day 1 noon: turkey rolls with mayo
Day 1 Dinner: Steak with melted butter

Day 2 Morning: 2 eggs with sausage with coffee
Day 2 noon: Cut up chicken breast sauteed in olive oil
Day 2 Dinner: Hamburger without bun or toppings. (add mayo)

Day 3 Morning: 2 eggs mixed with chorizo with coffee
Day 3 noon: Hot dog or Italian sausage
Day 3 Dinner: Pork chops with melted butter.

brauts meat fast

If you are eating lean meats such as fish or chicken, be sure to fatten it up! Pan fry it in a little olive oil, add mayo or butter.

The other important thing would be to make sure you are getting PLENTY of water. A  diet without veggies or very much fiber can make you very very constipated. Do drinking water like your life depends on it is very important.

Would you ever be crazy enough to try a meat fast? Comment Below!

~HealthyGirl