How many grams on average will a guy need to eat a day in order for his body to become fat adapted? How long does it take to get fat adapted? How many carbs can be consumed while being fat adapted?
how much protein can you eat while staying fat adapted? does fat have to be the main macro nutrient in order to become fat adapted?
asked byGruffaloUnchained (394)
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on August 27, 2013
at 07:45 PM
Solid question gruffalo. I would say about 4 weeks should be an adequate time to allow the enzyme changes that must occur to burn fat as your primary fuel source. As to macros, as long as about half or more of your calories are from fat, that should be enough. A lot will also depend on activity level and of those activities are glycolitic in nature. Another word on macros, very little protein is used for energy, it is primarily for cellular growth, repair, and many other functions. Sure it can be used in gluconeogenesis, but that's not the main use of protein. Another key to becoming fat adapted is to minimize your insulin responses, as insulin will attempt to block the use of fat as a fuel source. Eat less often than the customary wisdom of 5-6 times per day. My recommendation is 2-3 times instead. I also don't recommending going very low carb, as you want to maintain metabolic flexibility, which you do lose to a degree in nutritional ketosis. Depending on activity levels, it is reasonable to be fat adapted at around 100-150 carbs or less for somewhat sedentary people to 200-400 for active or very active people. My target recommendation for most people is 150-250g carbs per day.
on August 27, 2013
at 10:10 PM
How many grams on average will a guy need to eat a day in order for his body to become fat adapted?
This depends on the macro-nutrient. Overall energy intake can either be regulated or - to avoid unnecessary hunger - simply fat adapt and let the body's natural hunger signals start working again over time.
How long does it take to get fat adapted?
This occurs with ever increasing metabolic improvement; a person two years in will be more fat adapted than a person two months in. However the key metabolic shift will occur within a few days for a ketogenic shift if applicable; within 2-4 weeks for general adaptation.
A good indicator of adaptation is when your energy levels stay steady throughout day, regardless of meal interval.
How many carbs can be consumed while being fat adapted?
Varies. Below 20-30 grams/day if aiming for ketogenic metabolism (or Atkin's "induction" stage). Below 100-150 grams/day if aiming for general health/food variety. The more damaged your sugar-burnt metabolism is, the lower and longer you will need to be low or very-low carb to fully adapt.
How much protein can you eat while staying fat adapted?
This should be the same regardless of diet; providing you were already meeting your needs relative to lean muscle mass and exercise. If you increase muscle repair activities (e.g. strength training), increase protein. But you needn't go overboard as protein is for structure/healing rather than energy supply.
Does fat have to be the main macro nutrient in order to become fat adapted?
Yes. Otherwise your body will have to burn or store the excess blood sugar introduced by carbohydrates to avoid bad things (organ failure?). The role of insulin is in either storing or releasing fat but not both at once, which results in a personal choice between sugar or fat for the body's energy needs. Insulin works on a hair trigger especially for insulin resistance people (i.e. most people) so carbs especially at first can't be very high if you want to fat adapt.
on August 28, 2013
at 05:16 PM
Just a follow up question guys.
Today I am doing the reccomended 3 meals a day thing.
This morning I had 3 rashers of and 100g blueberries.
For lunch I had two pork loins with a rasted yellow pepper and corguette seasoned with herbs and chinese spices
I am planning on having around 200g bannana with cream 60ml and a 2 scoop shake of my 100% pure unflavoured grass fed whey protein.
Does large doses of sugar in one sitting like bannana stop you becoming fat adapted?
For example is there a certain ammount of sugar/carbs you should have at one time?
This will leave me at 106g fat/69g carbs/42gsugar/120gprotein.
I have done no exercise today and have just been really inactive so the amount is lower than if I was working out
on August 27, 2013
at 08:14 PM
Are you talking about how long it will take until your body will stop gaining random weight from eating fat?
Maybe until your metabolism improves. Just eat a clean paleo diet for a while (maybe a strict one) (Sorry if I misunderstand the question)