Hello, Darlings! Today’s topic is Keto Diet- How Do I Know When I Am Fat-Adapted. The goal of the Keto Diet is to produce ketones as fuel instead of glucose. When you produce ketones on a regular basis, by testing your urine with “pee-tone” strips you will be in a state called nutritional ketosis.
Nutritional ketosis is defined as the intentional restriction of dietary carbohydrate intake to accelerate the production of ketones and induce a metabolic effect that stabilizes blood sugar and minimizes insulin release. With the ultimate goal of breaking insulin resistance, healing the metabolism, and losing weight.
Keto Diet- How Do I Know When I Am Fat-Adapted
Step One is Nutritional Ketosis
You will know if you are in Nutritional Ketosis when your urine ketone strips turn pink. You may also start to experience signs of the “Keto Flu“. These signs can last from a couple of days to weeks depending on your metabolism and how long you have been carb/sugar dependent. During this phase is when most people start to lose water weight.
Step 2 Fat-Adaption
Once you are making and using ketones, you will find you are not hungry and may even miss a meal without notice. This is a great sign that you are fat-adapted. Other signs include more energy, better sleep, and more mental clarity. It is during this phase that you start to break into your fat reserves, weight loss is slower. This is where knowing your baseline measurements really helps. You will see big changes with inches lost.
How quickly your body gets to the fat-adaption stage depends on how faithful you have been on the Keto Diet. You need the fats to get fat adapted. This is where your Carb Manager comes in handy to make sure you are eating enough fats. Most people who fail on the Keto Diet never make it to fat-adaption because they are not eating enough fat.
Beware Of The Net Carb Verse Total Carb Trap
You will see so many people talking about “keto-friendly” bread, crackers, cookies. All made with almond flour and keto-friendly sugars. I am going to be honest with you, if you use these early in your keto journey, they will keep you from fat-adaption.
Also, using 20 net carbs instead of 20 total carbs in calculating your daily food intake will slow your progress and delay fat-adaption. I fell into this trap. You fill up on what you think is 20 net carbs and find out you really had almost 50 or 60 total carbs. Chances are high you did not eat enough fat cause you are still filling up with carbs.
Later on, as you meet your weight loss goals and want to make keto a lifestyle, you can switch to net carbs. Read here about the difference in net carbs vs total carbs.
A net carb is basically subtracting fiber from total carbs. Here is what Dr. Boz has to say on the subject.
Need To Eat More Fat?
First off start your morning coffee with MCT oil, butter, or heavy cream. Next, add real butter to vegetables and cook in olive oil. Create butter with cream sauces add to meats. For a sweet craving, try a fat bomb.
Eating all this fat, you will have fewer cravings and will want less food. You will be satisfied and your body will not go into starvation mode as you move to the next step-Intermittent Fasting.
Tomorrow I am going to introduce you to the Beef And Butter Fast. It is a quick way to get your body fat-adapted and break a weight stall.
My Keto Diet Update
Uh Oh… I fell off the wagon. I tried several keto-friendly foods and I was out of ketosis for 3 days. On top of that, my gut hurt. Many people have reactions to keto-friendly sugars and almond or coconut flour.
It took a Beef And Butter Fast to get me back on track. I found that eating clean on keto is the best for me.