How do you know when you're fat adapted?

(Dut) #1

How long does it usually take?

(Running from stupidity) #2

Keto is this easy (Keto for beloved noobs)

This is for Phase One - the starter phase. It’s still not complicated later, but this is the really easy to explain version which will help you no end.

  • Eat under 20g of carbs a day

  • Don’t worry about the scale. All it tells you is weight, it tells you nothing about body composition, even the “smart” scales.

  • Eat plenty of good food - fat and protein - while adhering to 20g/carbs/day. Don’t worry too much about macros and calories EXCEPT carbs. Keep them below 20g/day. (Prioritize the animal protein (i.e. not protein powder) - always start with protein in every meal, but don’t panic about it.) Your job is to get fat-adapted, so give your body the fuel you want it to use. Also, your appetite will vary - it’ll disappear, then it’ll come roaring back. Happens to most people, don’t sweat it.

  • ELECTROLYTES/SALT - KEEP THEM UP

  • Buy the meat you can afford - don’t stress about grass-fed, organic (con), etc… The worst meat is better than the best bread.

  • Fasting is a tool. Nothing more, nothing less. Works for lots, not for others. Don’t let tools tell you to use it before you’re fat-adapted and it makes sense.

  • This site has a search function (magnifying glass at the top of the page) and a newbies section - use them both, you’ll get a better variety of answers to your questions far more quickly that way. SERIOUSLY, THIS IS VERY USEFUL.[1]

That’s as difficult as it needs to be for a couple of months.

My good friend Terence (being friends with a Kiwi feels kinda dirty, but there you have it, keto makes for strange bedfellows) tells me this thing I have described above is called “dirty keto.” So yeah, do dirty keto, kids! :slight_smile:
Lots of Love, THE JUICE

Expanded version is HERE

[1]If you can’t find a useful answer after searching and reading for a while, we can help you a lot more if you tell us relevant data about yourself such as your reasons for doing keto, your weight/height/age/gender, a sample menu plan & any relevant health conditions.

(Carl Keller) #3

A month to 2 months usually. Depends on how much healing your body requires and how long it takes to get your hormones working properly. If you can answer yes to the following questions, you have arrived:

Do I have consistent all day energy?
Can I go long periods of time without being overly hungry?
Are my cravings gone?
Do I sleep well?

(squirrel-kissing paper tamer) #4

Every time I thought I was fat adapted, I would feel even better the next week (all the things @CarlKeller mentioned) so now that I’m four months in I can say it was 2 months in before I consistently felt good round the clock.

(Dut) #5

Oh yes to all that

(Carl Keller) #6

Then you can try reducing all the extra fats in your daily meals so that your body is more inclined to use your body fat for fuel, instead of the fat you eat. If you truly are fat adapted, then this won’t affect your hunger. Just please don’t kid yourself about this. If you start feeling hungry, you need to eat more and might not quite be fully fat adapted.

(Dut) #7

Ok thanks Carl. So ur saying I should make my portions smaller or eat less fat

(Running from stupidity) #8

+1

(Carl Keller) #9

After fat adaptation, our bodies have the option of using the fat we eat for fuel or using our body fat for fuel. It’s at this time we can stop using all the extra butter and cheeses and coconut oil and nuts to get our fat totals up. For example, just eat simple meals like moderatly fatty meats, eggs and veggies. You don’t need all the extra stuff anymore.

If you want a number of grams to reduce per day, what worked for me was anywhere from 80-120g of fat after adaptation. I was around 160g per day before I was adapted. I am not saying to eat up to those numbers. I’m just saying it didn’t affect my hunger and it worked for my weight loss journey.

(New Keto Friend) #10

I follow this topic. So much good information in it… (that’s why I like ketogenic forums)