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How to become fat-adapted faster?

Answered on August 19, 2014
Created April 29, 2012 at 12:13 AM

I have been deep into ketosis and have done many IF in the last 6 months but have been on a carb binge since school ended. Now I'm back on paleo/keto and have a few days of brain fog/lack of energy.

Not a big deal but i just want to know if you guys have any tips to decrease the "induction" phase (speed up time to adapt to fat) and get deep into ketosis, faster.

More fats and close to zero carb for now untill i am more fat adapted. Anything else I can do?

B9a579a02921868db5098bfa99f8221c

(748)

on September 07, 2013
at 01:28 AM

essestially yes. refeed is low-carb jargon for deliberately eating starches to replenish some muscle glycogen.

77877f762c40637911396daa19b53094

(78467)

on August 01, 2012
at 09:36 PM

Ketone bodies have a diuretic effect. If you don't up your salt you will probably get dehydrated for a few days as your body adapts. For me this is regardless of how much water I drank.

B9a579a02921868db5098bfa99f8221c

(748)

on May 03, 2012
at 10:41 PM

you're right, it is liver glycogen levels that determine ketosis. The idea is that by depleting muscle glycogen, the liver increases its production of ketone bodies to maintain its glycogen stores. Vlc with no excercise takes about 3 days before liver glycogen is effected enough. With mscle glycogen depletion you can do it in one or 2.

7e13e284a1bafd7b4de14a50ee96140c

(322)

on May 03, 2012
at 05:39 PM

just to clarify: muscle glycogen levels have no impact on whether or not you're in ketosis right? The only reason people carb up is so they can do high intensity exercise. After carb-up if you deplete liver glycogen you've back in ketosis.

7e13e284a1bafd7b4de14a50ee96140c

(322)

on April 30, 2012
at 03:33 AM

what does the extra sodium do? btw i already do bone broth daily :)

0d0842381492a41b2173a04014aae810

(4875)

on April 29, 2012
at 01:22 AM

I go on an all-things-coconut binge for such an occasion. MCTs are great for this purpose.

7e13e284a1bafd7b4de14a50ee96140c

(322)

on April 29, 2012
at 12:55 AM

"remember to refeed after a day or too, and drink water." Do you mean refeed the muscle glycogen?

B9a579a02921868db5098bfa99f8221c

(748)

on April 29, 2012
at 12:46 AM

If you have done all the work before, it will be a lot easier, and i dare say quicker, since your body has all the machinery.

Medium avatar

(10663)

on April 29, 2012
at 12:20 AM

See this question: http://paleohacks.com/questions/79120/fat-adapted-lower-need-to-consume-fat#axzz1tJFFVVx8

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4 Answers

3
B9a579a02921868db5098bfa99f8221c

on April 29, 2012
at 12:36 AM

you can speed it up, but it really just compresses and magnifies the fog, cravings for a few days, so make sure you dont have any important exams, meetings, dates, sporting events, fun things.

You need to deplete muscle glycogen. this can only be done the hard way. long, grinding excercise that drains you. think many reps and many sets. this will hurt. losts of lactic acid, minimal rest.

when your muscle glycogen is depleted, you only really have fatty acids as a fuel source.

remember to refeed after a day or too, and drink water.

Fasting and low carb essentially does the same thing, in that muscle glycogen is not replenished, but it takes days to achieve the same thing.

Have fun, and play safe.

7e13e284a1bafd7b4de14a50ee96140c

(322)

on April 29, 2012
at 12:55 AM

"remember to refeed after a day or too, and drink water." Do you mean refeed the muscle glycogen?

B9a579a02921868db5098bfa99f8221c

(748)

on September 07, 2013
at 01:28 AM

essestially yes. refeed is low-carb jargon for deliberately eating starches to replenish some muscle glycogen.

B9a579a02921868db5098bfa99f8221c

(748)

on May 03, 2012
at 10:41 PM

you're right, it is liver glycogen levels that determine ketosis. The idea is that by depleting muscle glycogen, the liver increases its production of ketone bodies to maintain its glycogen stores. Vlc with no excercise takes about 3 days before liver glycogen is effected enough. With mscle glycogen depletion you can do it in one or 2.

7e13e284a1bafd7b4de14a50ee96140c

(322)

on May 03, 2012
at 05:39 PM

just to clarify: muscle glycogen levels have no impact on whether or not you're in ketosis right? The only reason people carb up is so they can do high intensity exercise. After carb-up if you deplete liver glycogen you've back in ketosis.

2
1e36119906da54831601a7c23674f581

(698)

on April 29, 2012
at 12:17 AM

Fasting in my opinion is the easiest and best way. ;)

1
041a9afd5412908ebc93ab6110c0fb0a

(80)

on April 29, 2012
at 01:13 AM

Also make sure that you up your fat levels significantly and keep protein levels on the low side during the shift to ketosis to prevent your current glucose-adapted body from simply generating carbs via gluconeogenesis.

0
3846a3b61bc9051e4baebdef62e58c52

(18635)

on April 29, 2012
at 03:10 AM

For ease of transition make sure to consume a bit of sodium (teaspoon of salt) in bone broth and you can eat some coconut oil.

7e13e284a1bafd7b4de14a50ee96140c

(322)

on April 30, 2012
at 03:33 AM

what does the extra sodium do? btw i already do bone broth daily :)

77877f762c40637911396daa19b53094

(78467)

on August 01, 2012
at 09:36 PM

Ketone bodies have a diuretic effect. If you don't up your salt you will probably get dehydrated for a few days as your body adapts. For me this is regardless of how much water I drank.

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