šŸŒŸ Can everyone become fat adapted?!

#21

Iā€™d limit the whipping cream and cheese.
Later on (much later on when you are fat adapted), you wonā€™t need much of it.
Control the amount of salad youā€™re eating. You donā€™t have to eliminate it (Iā€™m a veggie lover too) but just watch the portions. What types of veg are in the salad? Pardon if I missed this detail down the thread.
Do homemade vinaigrettes and again use sparingly like a bit of a topping for taste only.
Burger patty is fine alone also.

None of those things are bad for you but the portions may no longer be relevant to where you are at in your journey even at 6 weeks. The first thing that stood out to me was the amount of food you are eating in one day but 6 weeks is still very very new and I think your body is still adapting and learning to burn fat. Use the rule: eat only when hungry and only to satiation. Drink plenty of water, more water than youā€™ve ever drank in your life. I agree with the person who mentioned water weight at the start. I ballooned and felt as big as a bus when I was at the 1-2 month stage. Try to be patient. A lot of good things come later and itā€™ll come naturally. Look for more stability and fat burning around the 6 month mark. I say 6 because everyone is different but after 6 months things were far smoother for me and I didnā€™t second guess a lot of things. Youā€™ll also have learned by then to pay very close attention to your body (not just your tummy but your other end down below for poop etc, your smells and just the way you think or your mental clarity). Keep up the great work!

(diana barrett) #23

hiā€¦this seems like such a science experiment, self hacking and I keep thinking Iā€™m doing it wrong. JUST started but for ex yesterday I had WAY too much protein. I"m very small and at the back of my mind I"m thinking that I shouldnā€™t be eating more than about 1200 caloriesā€¦I know, I know, donā€™t count calories but in a broad way, three pieces of chicken are way too muchā€¦I"m doing IF because Iā€™ve been doing that for 6 months, with no weight loss by the way so for lunch I"m having a large salad with greens, one egg, some seeds, avocado,a bit of ham, a light dressing I make with a bit of tahini and lots of lemon juice and olive oil. Going out tonight and will have a piece of fish with veggies but you say to watch portions, thatā€™s calories essentiallyā€¦perhaps I need more specific menusā€¦any help appreciated

#24

Yes I realized I was only eating 800-1200 for a few weeks so I tried to up it to 1400 and split into two meals. I eat 2 servings of shredded cheese in the morning w my two eggs typically and some guac or sour cream. And I have the heavy whipping cream in my coffee as a fat. I am thinking of changing that to mct oil and/or butter.

I then have my dinner which is mainly protein like fish or meat on top of salad just lettuce w some olives in it and apple cigar vinegar dressing or homemade ranch. I sprinkle pumpkin seeds on top or just a small amt of parmesan flakes.

Occasionally I snack in the middle of my meals w one square of dark chocolate and whip cream on top that tiny piece and/or one serving of nuts.

Thatā€™s all I really eat daily. Should I eat more fats? Too much dairy? I am thinking of eating a slightly bigger salad with half the amount of cheese but I find the cheese helps me get my calories in which would be closer to 1000-1200 without it.

(Bob M) #25

I disagree with the satiety part. I used to eat a very high fat diet, butter/coconut oil in my coffee, fat bombs, butter added to my steak, etc. Could eat a stick of butter and happily eat another.

It wasnā€™t until I upped my protein content that I found what satiety was. For he, protein = satiety; fat = keep eating more.

(You've tried everything else; why not try bacon?) #26

I think it must vary with the person, because Iā€™ve seen some arguments here about whether protein or fat is more satiating. I also suspect that it has something to do with the protein leveraging hypothesis that Dr. Naiman promotes. Possibly itā€™s that once the instinct for protein is satisfied, other factors come into play.

(Mel Simpson) #27

Cut out nuts and dairy for the weight loss period

(Bob M) #28

Iā€™m sure itā€™s a complex interaction. Even in my own testing, Iā€™ve determine that too high protein (say, 220+ grams in a single meal) with too low fat (think london broil, which has a 6:1 protein:fat ratio by grams) causes extreme satiety but also a bit of sickness. By ā€œextreme satietyā€, I mean I wouldnā€™t eat more of it if you put a gun to my head. (Though if you offered me a fat bomb, particularly a sweet one, I could eat it.)

Thereā€™s definitely a calorie impact, too, and of course fat helps up calories. I have not tested rigorously enough to determine what the effect of calories is, though.

But I read Jimmy Mooreā€™s book and my wife and I kept adding fat to everything (he says if youā€™re still hungry, you havenā€™t eaten enough fat), but I never found fat to be filling. Itā€™s simply not.

If I eat low fat ham, by contrast, Iā€™m satiated. Even more if I add some eggs (due to more fat or more calories or something in eggs or some combination is unclear).

So, I no longer eat avocados, high fat meats, high fat luncheon meats, etc. I donā€™t avoid them completely, but they donā€™t taste good to me.

Your mileage, of course, might vary.

(Bunny) #29

What is also important to know is looking at your T3 levels, if they are high then that indicates leptin resistance and you must fix that first (ā€¦or no results?) before attempting to do any kind of fasting extensively or intermittently?

That maybe the reason people donā€™t see anything happening?

Increasing protein intake temporarily helps increase IGF-1 (what actually burns body fat)

ā€¦just my opinion

#30

It seems different people have different views. Iā€™d recommend reading all the responses here and the experiences of others too in the other threads if it helps. Iā€™m somewhat tremendously glad I didnā€™t have too much outside input as I would have been very confused just like you. I am one of those people who never tracked numbers and relied solely on what my body told me and lived by very simple rules: protein and fat, some fiber. As time went on, I reduced all three levels. Carbs always at a minimum. Radically reduced dairy (cheeses and whipped cream) to almost zero in the past few weeks. I know I am fat adapted and Iā€™m exclusively doing this to lose a last few pounds which I have been feeling but it is not an overnight miracle! Iā€™ve never believed in quick fixes or sudden losses. I lost about 20lbs in one year and thatā€™s also due to working out and more muscle mass in the process. Keep listening to your body. Iā€™d find what works for you and stick with it.

#32

satiety, what ever that isā€¦

#33

pennies in my right pocket

(diana barrett) #34

Much appreciatedā€¦yes there is a mental fat barrierā€¦yesā€¦itā€™s hard to get my. Midā€¦around this ā€¦my only carbs have been salad greens, mushrooms, food onesā€¦portion control has always been my downfall and wineā€¦I know, itā€™s basically sugar so. One for the time beingā€¦Iā€™m just so geared to count fat grams and caloriesā€¦i will,re read this againā€¦thanks for your help

(Karim Wassef) #35

If fat isnā€™t satisfying and you default to eating protein, then youā€™re doing Atkins not Keto.

You need to stick to the fat until your body kicks the insulin habit and gets fat adapted and you gain the natural satiety of fat. Once youā€™re fat adapted, you can take more protein again, but I had to get my body to accept fat firstā€¦

Itā€™s like ā€œeat all your veggies, or no desertā€ā€¦ but now itā€™s ā€œeat all your fat, or no proteinā€ā€¦ give that enough time.

Protein isnā€™t bad, by the way, but itā€™s a caloric crutch that will slow down your fat adaptation and weight loss. Give the fat time to change your bodyā€™s chemistry first.

#36

Switch to vodka

(Karim Wassef) #37

Fat is healthy and protective. It is the best thing you can put in your bodyā€¦

The media and bad science have wrecked our health. Take back your sanity.

#38

Do clean keto

#39

My carbs are between 15-20 a day max. Definitely in Ketosis as per my strips and in high ketosis daily but not fat adapted. Lost 13 lbs of water weight in the first two weeks then stalled for 4 weeks and Iā€™m stuck.

My calories were too low at 800-1000 since I eat two meals and do IF daily 16/8. I upped my calories to 1200-1400 since people were saying I am Not eating enough.

I donā€™t know if am getting enough fats or protein.

For lunch, I have a coffee with one stevia and heavy whipping cream (150 cals) plus I eat two eggs with 1/2 cup of shredded cheese for breakfast fried in butter w sour cream or guac on top.

Then for dinner I have a salad with a burger on top and olives and Iā€™m super strict about dressing carbs and calories and making sure itā€™s homemade or I know all the contents. Sometime one portion of feta cheese atop.

Should I ditch the coffee w hwc and add mct oil and butter to up my fats? And then for dinner should i eliminate any dairy in that meal?

About every other day I would eat about 100 cals in nuts or one tiny square of super dark chocolate with 2 lbs of whipped cream on top as a treat. Should I ditch this snack and rely on the other two meals only? Should I eat a serving of mayo on a celery stick if hungry get my fats up?

I donā€™t know why I am stuck. Definitely in high ketosis and trust me my arm pits and pee smell of it :joy:

Should I lift weights maybe get my metabolism up? I drink too much caffinine I think. 2 zevias (stevia based cola no artificial anything in it though). Maybe I need lemon water and apple cidar vinegar before meals and more fats? Are my proteins adequate?

(PSackmann) #40

First, 13 pounds in 6 weeks is awesome, accept that. Way to go!
Second, if youā€™re not already tracking, spend a week tracking what youā€™re eating and make sure youā€™re where you think you are. Donā€™t look at the calories, just the carbs and maybe the protein.
Third, be patient. This is a way of life, not a quick-fix. Waiting for Juice to come by with his Newbie information, that will be very helpful for you
KCKO

(MooBoom) #41

Have you seen this? The thread has a lot of good advice.

#42

Forget mct oil, ur body isnt ready for it nor is worth the trouble of getting used to it rn. Ive never heard of anyone losing that much water weight so its possible around 4lbs is fat that uve lost, would also make sense losing 2lbs per week. Water weight is usually in a ballpark of around 6 to 9lbs. Also u arent stalling that quickly, actual stalls are when ur weight doesnt change for months and you need to shake up ur routine. Ur probably eating very close to maintain calories due not counting them. Theres lot of apps and sites to help with cal counting, which u should definetly do. Stop all snacks to keep insulin lower during the day, any meal spikes it so rather have less of em.

I dont know about ur workout routines, but throwing in some fasted walks (45-60min on empty stomach in the morning) would be decent boost for many elements in ur situation.