2

votes

How long does it take to get fat adapted?

Answered on August 19, 2014
Created August 27, 2013 at 7:17 PM

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?

50ef4a664144b97faa37430916739309

on August 29, 2013
at 10:36 PM

Generally, the weaker and less frequent the insulin spikes, the better; as this allows various insulin resistant cells to recover. The faster the sugar release the more pronounced the spike; hence the recommendation of Low-GI foods if you are not in ketosis or not an elite athlete. Banana has a low-to-middling average GI of 52. (0 is fat; 100 is pure glucose). Overall daily glycemic load (GL) is also a factor; hence the < 20-30g or < 100-150g carb recommendations.

52ad7ee5eef0d7339d0977bd7a2ceb8a

(416)

on August 28, 2013
at 05:39 PM

Random weight... I was just trying to understand the question in my head. It's just weight period. I keep thinking that the asker is trying to lose weight when he/she says 'fat-adapted'.

52ad7ee5eef0d7339d0977bd7a2ceb8a

(416)

on August 28, 2013
at 05:38 PM

@AxialGentleman I didn't mean that. I was actually trying to imply that. Usually, when someone is eating a diet with lots of processed food, it will affect the liver in a negative way, slowing the metabolism. Lots of my friends who like eat either sad food, a lot of bread, or some other crap have problems eating any kind of fat, solely due to their diets. From the question, I thought he was referring to his body being able to metabolize the fat (fat-adapted), so my answer was... eat strict paleo so your gut can heal and so that your metabolism can restore itself. Understand? :]

C45d7e96acd83d3a6f58193dbc140e86

on August 28, 2013
at 01:22 PM

@Sabertooth...The metabolic pathway for using ketones is different than glucose metabolism, and enzymes that are responsible for either have to be upregulated or down regulated. The same can be said for the receptors for insulin. Here are also a few studies showing the possible link between ketosis and insulin resistance. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2980360/ http://www.ncbi.nlm.nih.gov/pubmed/3553852/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3351851/

72cf727474b8bf815fdc505e58cadfea

on August 28, 2013
at 05:44 AM

Eating fat should have no effect at all on weight gain, unless you're eating a caloric surplus. Also, what does "random weight" mean?

1f9b52f29960095986234231d91e1967

(529)

on August 28, 2013
at 01:17 AM

SUSTAINEDfitness: I have been reading about: "losing metabolic flexibility" or "losing insulin sensitivity" while in ketosis or LC, for the first time lately. Any research(/blogs/books) you can point me towards regarding this? Thanks!

C45d7e96acd83d3a6f58193dbc140e86

on August 27, 2013
at 10:58 PM

"A good indicator of adaptation is when your energy levels stay steady throughout day, regardless of meal interval." That phrase is worth repeating.

9f52f85c3964445d7b16c94a890f6136

on August 27, 2013
at 09:49 PM

Thanks man, this helped a lot.

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4 Answers

3
C45d7e96acd83d3a6f58193dbc140e86

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.

C45d7e96acd83d3a6f58193dbc140e86

on August 28, 2013
at 01:22 PM

@Sabertooth...The metabolic pathway for using ketones is different than glucose metabolism, and enzymes that are responsible for either have to be upregulated or down regulated. The same can be said for the receptors for insulin. Here are also a few studies showing the possible link between ketosis and insulin resistance. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2980360/ http://www.ncbi.nlm.nih.gov/pubmed/3553852/ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3351851/

1f9b52f29960095986234231d91e1967

(529)

on August 28, 2013
at 01:17 AM

SUSTAINEDfitness: I have been reading about: "losing metabolic flexibility" or "losing insulin sensitivity" while in ketosis or LC, for the first time lately. Any research(/blogs/books) you can point me towards regarding this? Thanks!

9f52f85c3964445d7b16c94a890f6136

on August 27, 2013
at 09:49 PM

Thanks man, this helped a lot.

2
50ef4a664144b97faa37430916739309

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.

C45d7e96acd83d3a6f58193dbc140e86

on August 27, 2013
at 10:58 PM

"A good indicator of adaptation is when your energy levels stay steady throughout day, regardless of meal interval." That phrase is worth repeating.

0
9f52f85c3964445d7b16c94a890f6136

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

50ef4a664144b97faa37430916739309

on August 29, 2013
at 10:36 PM

Generally, the weaker and less frequent the insulin spikes, the better; as this allows various insulin resistant cells to recover. The faster the sugar release the more pronounced the spike; hence the recommendation of Low-GI foods if you are not in ketosis or not an elite athlete. Banana has a low-to-middling average GI of 52. (0 is fat; 100 is pure glucose). Overall daily glycemic load (GL) is also a factor; hence the < 20-30g or < 100-150g carb recommendations.

0
52ad7ee5eef0d7339d0977bd7a2ceb8a

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)

52ad7ee5eef0d7339d0977bd7a2ceb8a

(416)

on August 28, 2013
at 05:39 PM

Random weight... I was just trying to understand the question in my head. It's just weight period. I keep thinking that the asker is trying to lose weight when he/she says 'fat-adapted'.

52ad7ee5eef0d7339d0977bd7a2ceb8a

(416)

on August 28, 2013
at 05:38 PM

@AxialGentleman I didn't mean that. I was actually trying to imply that. Usually, when someone is eating a diet with lots of processed food, it will affect the liver in a negative way, slowing the metabolism. Lots of my friends who like eat either sad food, a lot of bread, or some other crap have problems eating any kind of fat, solely due to their diets. From the question, I thought he was referring to his body being able to metabolize the fat (fat-adapted), so my answer was... eat strict paleo so your gut can heal and so that your metabolism can restore itself. Understand? :]

72cf727474b8bf815fdc505e58cadfea

on August 28, 2013
at 05:44 AM

Eating fat should have no effect at all on weight gain, unless you're eating a caloric surplus. Also, what does "random weight" mean?

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