So I’m pretty sure I’m fat adapted. I don’t hunger easy. I need advice though. Somewhat confused on how to push forward on keto. Do I continue to hit my fat macros? Once fat adapted my body is suppose to burn my fat for fuel? Does that mean I need a decrease? Slightly confused how macros work once fat adapted. I’m 5’2, 29, 221-224 (I keep fluctuating). Also I am Female.
Fat Adapted confused
mtncntrykid
(Ron)
#2
Majority consensus I believe says to continue eating to your macro’s or somewhere close depending on what your body wants. After you are adapted this gives you some flexibility with amounts of carbs and protein consumption levels but you will have to determine your n=1 limits. Your body will burn fat for fuel but and will use the dietary fats first before the stored fats. To reduce the stored fats it is the preferred method not to reduce your caloric intake as this will still lower metabolism, but to either increase your body energy requirements through activity and exercise OR by IF’s , EF’s , and OMAD or TMAD change ups.
That’s my take anyways and what I am doing. 
Posted this on another thread for you but here it is again if youo haven’t seen it. It is informative.
CuriousResearcher
(Bethany)
#3
From my research and experience, once fat adapted, then we can have fat to satiety rather than as a goal. That said, with the carbs in most veggies, and not wanting to go too high on protein (depending on where you stand in that debate), we still need fat as fuel to keep our calories and metabolism up.
You only ‘need’ to decrease fats if you are full or fasting. If neither, no need to decrease to be healthy.
In2steam
(Chris W)
#5
The macros are just guides, after fat adaption nothing really changes if you don’t want it to. I ate to the macros until my first stall(around 16 weeks in) at which point I started to ignore the fat macro as realized I was almost always higher and I started to play with protein more. In my case as I started to get to lower BF my energy levels started to go up even higher. I was not really loosing weight or BF so I tried a fast and although the fast did not make me loose any weight the week following I did, after that I have been slowly loosing but I have had some life changes that have prevented me from being as strict as I was, as well I am very happy with my diet the way it is. The biggest thing that fat adaption has provided me is the ablity to not eat for days if I so desire. Or if I need to have a lot of energy sustained I can boost my BMR by ingesting more fat, which works very well. The near endless energy at lower levels is a big plus.
Another thing that has happened long term is that my protein intake effects my ketones a great deal more nowadays. Which has caused me to cut them back, I think my body has done a great job of restoring itself and needs to use protein less than it did at first. I still eat a couple larger protein meals but otherwise keep in minimal during a week. Fasting also really makes me feel good after 24 hours, but it does tend to cause me to be less energetic at the same time.
gypsyrn
#6
Macros are too much trouble for me. I only count my carbs and eat fatty sources of protein. If I eat a non-fatty protein like a chicken breast or fish, I add a fatty sauce. I have fun with sauces. I don’t track protein either. It is self-regulating for me. I do not try to “get my fat in”. I want to burn my body fat so if I eat all kinds of fat I won’t be burning my own in storage. It’s really very simple. Many people complicate it. I don’t want to be obsessive with tracking like a person on WW. Been there, done that. If I stall out, I track my carbs more closely on a keto app to make sure carb creep hasn’t happened. I stop tracking when I start losing again. I try to eat as intuitively as possible and only monitor as needed. I did moderate low carb for years so I know the carb counts pretty well. But keto is the golden ticket for me. Remember, it is the absence of carbs, not the presence of fat that gets you into ketosis and losing weight. Once you have lost all the weight you want to, you can up your fat to maintain. I do test my blood daily to make sure I am in the NK zone. On occasion, I am not. That info is beneficial too. I also occasionally test my glucose to see how certain foods impact me. You’ll find your groove.