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Am I fat adapted?

Answered on August 19, 2014
Created July 18, 2012 at 7:23 PM

Hi- I've been Paleo since January of 2012 and am still trying to figure out if I am fat adapted. I definitely felt Low carb flu symptoms a number of times but I believe that I kept myself in a Sugar Fueled state by overdoing paleo stuff like dried fruit.

Fast forward to the last two months where I've gotten much more strict about my diet and have cut out dried fruit. I still eat some fresh fruit (maybe one piece ever 2 days) and I supplement carbs by eating sweet potatoes. When I was trying to be under 50 carbs a day I felt like crap ALL THE TIME.. I finally re-introduced half a sweet potato in addition to my regular veggies and occasional fruit and felt worlds better. I have a much higher level of energy now and am losing fat (4% since mid April---which I am happy with since I am 5'0 and in healthy weight category). I thought maybe, just maybe I was finally fat adapted but I still struggle with going longer than 3 hours between meals. Aren't I supposed to be able to do that easily?

I keep experimenting with meal size---I'm trying to stick to 3 meals a day without snacks but usually have a pre-workout mini-meal.
Do I sound fat adapted to you?

D8237966ef014bdec4486ef9f6473894

(93)

on May 05, 2013
at 11:16 AM

0.8g per kg would be 48 grams of protein for me , is that a day? so after you have ate that amount of protein your pretty much eating low carbohydrate vegetables with fat on for the rest of the day or chicken. what about when your training do you add more protein on or would that still kick start gluconeogenisis. Wouldn't recovery be effected? regards

22fd82abf435768244f8d074430cd1e6

(590)

on July 25, 2012
at 01:55 PM

I agree: what's your activity level? If you get hungry after 3 hours maybe you are not eating enough in the first place.

B3173217a49b5b0116078775a17eb21d

(11488)

on July 25, 2012
at 01:53 PM

Ummm, isn't everyone in a flex-fuel system then? We all burn fat at low-intensity, and carbs at high-intensity. That's the default operating state of your body.

C45d7e96acd83d3a6f58193dbc140e86

on July 25, 2012
at 02:28 AM

Not everyone wants to be in a ketogenic state. It is quite easy to be fat adapted without being keto, and with doing more than 100g carbs per day. I am an example of both. Fat-adapted means you are a flex fuel system, you can burn fat or glucose. As an example, I had dinner last night, woke up this morning, did a 12 mile bike ride, then sat and drank some coffee, walked a couple miles to do some grocery shopping, then had a salad with a half pound of salmon. I was able to function without feeling hungry or lacking in energy.

0df0b1c6ae16bbb75b4a5efa3d876765

(2240)

on July 19, 2012
at 03:32 AM

So between 300-500 calories per day of carbs and still getting hungry every 3 hours? I guess the next question is, what is your activity/workout frequency? Maybe you need the carbs!

70895d2c0cd528713ffbebc052175052

(144)

on July 18, 2012
at 09:27 PM

I do try to stay under 100 grams of carbs most days though.

70895d2c0cd528713ffbebc052175052

(144)

on July 18, 2012
at 09:22 PM

I try to eat a minimum of 20 grams of protein at a meal---I go by the 1-2 palms method. I usually lean more towards 1.5 to 2 palms worth of quality protein (grass fed beef, organic chicken, fish, shrimp, eggs, ectr.). I cook all of my meals myself so I know what I am getting and I add fat to everything in the form of coconut oil, ghee, olive oil or avocado, nuts or almond butter. I can assure you all I'm getting enough protein and fat. I range about 80-120 carbs a day in the form of mostly sweet potato, fruit and veggies.

C45d7e96acd83d3a6f58193dbc140e86

on July 18, 2012
at 07:37 PM

I consider fat-adapted as being able to use your own stored fat for sustained energy levels when you do not have access to food.

5ccb98f6ae42ce87e206cf3f6a86039f

(11581)

on July 18, 2012
at 07:29 PM

What's your carb count now? How much protein and fat do you eat per meal?

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4 Answers

5
C45d7e96acd83d3a6f58193dbc140e86

on July 18, 2012
at 07:34 PM

Honestly, if you feel that you have to eat every 3 hrs, then I would lean towards saying you are not fat-adapted. Some on here might disagree with me. If you are eating adequate protein and fat at each meal, you shouldn't be hungry that soon unless you are extremely active, and even then, it takes a high intensity to burn through muscle glycogen for someone that is well adapted at burning fat. You might need more salt to reduce the low carb flu.

What do your meals consist of?

1
7d057f2b670d9611db291396884377b3

on July 25, 2012
at 02:16 AM

I do not think think you are fat-adapted or keto adapted. The main reasons I say this are;

  • You are eating around 100g of cars per day.
  • You still get hungry.
  • You eat fruit, sweet potatoes etc.

To get fat-adapted or keto-adapted in my experience the following things need to be done.

  1. Getting carbohydrate intake under 25g per day until you are fat-adapted. (If you body has glucose to burn, it will burn this before moving onto burning fat as a primary fuel source).
  2. Reducing protein intake to 0.8g or less per kg of body weight. (This needs to be done because if you take in anymore protein your body will convert the protein to glocuse in a process called gluconeogenisis).
  3. Have a ratio as close to 80% fat and 20% protein or 90% fat and 10% protein as possible (this ratio ensures that you will force your body to switch to fat burning mode.
  4. Drink lots of water during the process.
  5. Sprint at least once a week or interval training (this will up-regulate Mitochondria, which increasing your bodys metabolism).
  6. Increase salt intake.

In my experience I normally get the low carb flu but if you stick with this eating pattern you will notice that you will;

  • Can go a long time between meals
  • Have heaps of energy and feel great.
  • At the start you may notice so ketones in your breath (and it won't smell good!) and in urine, but as your body gets better and better at using fat and ketones as a fuel source, that will reduce itself.

I suggest listening to Mark Sission talk about the issue here.

Once you have been able to get ketosis for a short period, you can increase your carb consumption and you will stay fat-adapted.

I personally didn't understand this and was eating paleo for some almost 13 months without results. As soon as I finally followed the above, everything switched over and I am doing amazing well!

Good look! :-)

C45d7e96acd83d3a6f58193dbc140e86

on July 25, 2012
at 02:28 AM

Not everyone wants to be in a ketogenic state. It is quite easy to be fat adapted without being keto, and with doing more than 100g carbs per day. I am an example of both. Fat-adapted means you are a flex fuel system, you can burn fat or glucose. As an example, I had dinner last night, woke up this morning, did a 12 mile bike ride, then sat and drank some coffee, walked a couple miles to do some grocery shopping, then had a salad with a half pound of salmon. I was able to function without feeling hungry or lacking in energy.

B3173217a49b5b0116078775a17eb21d

(11488)

on July 25, 2012
at 01:53 PM

Ummm, isn't everyone in a flex-fuel system then? We all burn fat at low-intensity, and carbs at high-intensity. That's the default operating state of your body.

D8237966ef014bdec4486ef9f6473894

(93)

on May 05, 2013
at 11:16 AM

0.8g per kg would be 48 grams of protein for me , is that a day? so after you have ate that amount of protein your pretty much eating low carbohydrate vegetables with fat on for the rest of the day or chicken. what about when your training do you add more protein on or would that still kick start gluconeogenisis. Wouldn't recovery be effected? regards

1
0df0b1c6ae16bbb75b4a5efa3d876765

(2240)

on July 18, 2012
at 07:36 PM

Where IS the fat?

You don't say anything at all about what kind of protein or fat you're eating, just fruit and veggies. Where's the meat? What kind of fatty food are you actually eating? I just read carbs, carbs and more carbs.

You can do 50g of carbs or less per day and NOT feel like crap all the time, but it definitely seems to help most people if they can substitute the carbs with enough fat to compensate. The calories have to come from somewhere!

C45d7e96acd83d3a6f58193dbc140e86

on July 18, 2012
at 07:37 PM

I consider fat-adapted as being able to use your own stored fat for sustained energy levels when you do not have access to food.

0
D8237966ef014bdec4486ef9f6473894

(93)

on March 07, 2013
at 10:04 PM

How do I know if im fat adapted ? Is it when I dont eat much carbs or no carba at all in a day and feel ok? Can someone list the benefits of being fat adapted? Isnt it better to yous glucose during exercise than fat?

Today I had 3 eggs for breakfast with half a medium sweet potato( I trained before ) and that's all the carbs I had all day, ate 1 coconut , 3 chunks of decently girthed mackeral fillets , 2 kiwis and 1 apple (didn't have to eat the apple just felt like it lol) and about 50grams of almonds.

Its day 3 for me today, last night couldn't sleep is that part of it? I think it was because I wanted that junk food and i didn't have any.

Today I had loads of energy. Can someone answer this.. Is it me or do people look at you more now? Pmsl it seems outrageous or is it something in my mind that i know im clean , being paleo nothing junk etc no body fat and you are more confident? Or are people turning heads because you are giving off confident body language via walking facial expression etc lol interesting!

Just worried about eating most of my calories in Fat, I feel like i want to eat fat than carbs is this normal? Or should i be eating carbs even tho i dont feel like it or is that my body telling me im fat adapted now therefore dont need carbs.

Any help will be highly appreciated

Beat regards

jake

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