Fat adaptation & upper daily carb limits?

#1

Hello All!

Today is the start of my 3rd week of Keto… day 15.

My main goal is to lose about 20 lbs, mostly abdomen fat. I’m down about 7 as of today, which I assume is mostly water weight. I have no time-frame in mind, and am not focused on reaching my fat lose goal as quickly as I can. My main goal right now is to become fat adapted. I’ve been staying within the 20g/day for the most part, but am curious if a higher intake would simply prolong the time it takes to reach adaptation, provided I remain in ketosis of course.

My main question for all experienced Ketonians is… what is the consensus on an upper threshold for daily carb intake, that would make it impossible to become fat adapted?

I understand, the goal is to keep daily carbs at 20g max, but can a person become fat adapted with 30g, 40g, 50g… carbs daily?

Thanks for any input!

(Ron) #2

The 20g is a suggested amount that is low enough to safely convert the large percentage of varied individuals. It is not a magic limit that specifically directs adaption. The potential to each individual is just that - individual. To go above runs the risk of prolonging the adaption process and or restricting it completely. I suggest to be patient as most adapt in about 6 to 8 weeks and after adaption you can then up the carbs if you choose. Once you are adapted is is easier to get back into adaption should you be kicked out.
If you are counting total carbs you could however start counting “net” carbs which will give you a little wiggle room. KCKO

#3

Thanks for that. That’s pretty much what I thought but I just wanted to get confirmation from someone more knowledgeable about keto.

Luckily I like all the fats, so it’s not been very difficult for me to prioritize it over protein and carbs. I do count net carbs. Sweets and other sugary foods are not my crux, but I have loaded up on my green veggies a time of two. Add some fat bombs made with almond flour and maybe an Atkins Bar, and I’m pushing my limits above the 20g. But that’s not an everyday thing, and I figure if my pee strips keep showing ketones, I’m good to go.

#4

Getting fat adapted at above 30g is pretty difficult if not impossible for many people with the exception of VERY physically active people.

#5

Thanks! I will keep that in mind for sure.

(Ron) #6

While fat are bombs Keto friendly remember you are feeding the sweet cravings as well as the Atkins bars and some people will have reactions to artificial sweeteners that could hinder progress to adaption as well. If you feel the need to snack then fat bombs are ok but try to avoid snacking as this lengthens out your eating windows. Eat higher fat meals so you are satisfied until the next meal.
Remember to take salt when fasting.

(LeeAnn Brooks) #7

If you want a good sweet treat that won’t add carbs, I take 3 tablespoons marscapone cheese, add a dusting of cinnamon, about 1/4 tsp vanilla and a tiny squeeze of Stevia. Mix together and enjoy with a spoon.
So yummy, and it helps get your fat up.

#8

Stick to 20g net and you’ll find it easier and quicker to get fat adapted. Once adapted you can afford to relax the limit a little. There isn’t an exact amount that will kick you out, it varies massively from person to person.

#9

Thank you all for the suggestions.