Hi there! This is my first post. I’ve been lurking and learning a lot from all so thank you!
I’ve been Keto a little over 2 months. It was actually an accident. I was doing a 5 day water fast for healing and spiritual reasons in Jan. During that time I read a lot and learned about keto. Liked what I read so decided to stick with it. I don’t believe in diets that cannot be a way of life. This works for me!
My question is there anything I can do to become fat adapted more quickly? Based on the fact that exercise is still hard, I don’t think I’m there. I love to exercise and these last few months have been challenging. I’ve been trying to listen to my body and lessen the intensity when I need to. Today I met my running partner. We usually do at least 6 miles without thinking about it. It was really hard and I had to ask her to slow down or walk several times. I’m eating a ton of pink salt, magnesium citrate at night and lots of avocado for potassium so I don’t think it’s electrolytes. Also my heart rate has changed. I usually have a low heart rate and recover quickly. Not the case right now. I skyrocket to over 90% and stay there! If you have any suggestions, I’m all ears. Thank you in advance!
Is there a way to become fat adapted more quickly?
Best thing is to just stay at your 20g or less of carbs. “Cheating” before being fat adapted can reset your system. It won’t necessarily knock you out of ketosis, but you want to make sure not to give your system sugar when you’re trying to train it to stop looking for sugar and turn to fat instead.
I can do that. Still a little impatient though. Would another 5 day fast get me there? (I am practicing IF almost daily.). I would like to do one EF at the start of each season so technically anytime now. I have an ekg and blood work scheduled in the next few weeks so really I am just waiting on results to be on the safe side. Anyone else have a crazy heart rate before being adapted and did it improve after? TIA:slightly_smiling_face:
Fasting won’t get you to fat adaptation. In fact, fasting to early can work against you. Fasting AFTER you’re fat adapted is great, but until then you want to eat fat. Eating plenty of fat, with minimal carbs, will help your system recognize fat as fuel.
Yup I’m still recovering from an alcohol and carb fueled party over a week ago! Went from able to fast 3 days to craving carbs all last week, now I’m back in ketosis but need to eat three meals a day and snack! I hope I can be strong enough to resist in the future I do not want to go through this again
Are you tracking your salt? You might find you’re actually taking less than you think. The recommendation when you’re keto is between 4 and 5 grams. You might want to get a small shaker, like for travel or camping, and put 1-1/2 teaspoons of table salt in it. If you use it up daily, that provides just over 3500mg of sodium. Hopefully the rest will come from salt in your foods, such as cheese, processed meats, olives, etc. If you use something else, such as a pink himalayan, adjust the amount in your shaker according to the nutrition label. I was surprised to find they vary pretty widely.
Keep those carbs low, and your body will come around to your way of thinking. KCKO!
Great tip! That’s what I’ve been doing and it helps so much to visualize how much salt I’ve used!
IF kind of comes naturally if you are eating when hungry, not eating when you’re not, which is what you’re supposed to do at first. It gets to where skipping a meal happens “accidentally” and you gradually decide “OK, body, you don’t want lunch? We’ll just plan on skipping it from now on.” LOL
It’s not supposed to be something you have to force yourself to do, but that comes naturally from just not really being hungry
I would recommend waiting, but saying so is a bit hypocritical on my part because I was doing IF before starting keto. The main thing, and as simple as it sounds it often seems to be ignored, is EAT fat. Limit carbs, make sure you’re getting enough protein, and EAT FAT. If you’re hungry, EAT MORE FAT. That’s how you get your system to recognize fat as energy.
Quickly yeah 100% healthiest thing to do no.
I’ve found with me that if i push myself through endurance sport I can deplete my glucose. This involves either running, riding swimming or weight lifting. push through the urge to stop. limit you’re self to high fat foods. but fast where possible. repeat for a few days.
Like i said no the healthiest approach and not everyone is silly like me. And I’m sure many will disagree. take your health seriously and be careful.
The saying “keep calm and keto on (KCKO)” applies. This idea that we can force our bodies to do anything isn’t valid. They will do what they do in their own time and all we can do is provide the right inputs.
I’ll add that many people notice reduced stamina when starting keto and, you may not be back to your original start just because you’re now fat adapted. And, if you’re not fat adapted but in ketosis and trying to force the same amount of work out of your under fueled body, you’re doing yourself a disservice. Which means, you aren’t listening to your body. Struggling through a 6 mile run with a high heart rate and still pushing on when your body is giving you all the signs that you need to stop isn’t listening.
So, stop and start over. Go back to basics. Stop the exercise and the fasting and the stress of not feeling fat adapted and just breathe. Keto is a part of healing too. Go back to staying under 20g of net carbs, double check your electrolytes (having too much is as bad as having too little.), make sure you’re getting the adequate protein, make sure you’re getting the fat to satiety. If you’re hungry, eat. If you’re not, don’t. Try that for two weeks with very light general exercise (a meandering walk, slow bike ride, etc.) See how you feel. Really tune in to this feeling. Then, the next week, try a brisk walk. How does that feel? Are you tired or starving after? Eat some fat, add more to your general meals. Try again until you can comfortably jog and then until you can run. How does that feel? Can you run further and still feel good? We’re not pushing to the limit at this stage. Go home, rest, take time. Run again in a couple days, go further, faster. Retrain your body to run with fat for fuel and you’ll eventually get up to 6 miles again and more comfortably with energy to spare. Then you will know you are fat adapted.