Keto Bite… Fat Adapted or Not?
When you hear the term “fat adapted” that simply means that your body easily taps into your stored fat for fuel. Sugar burners are the opposite. Their bodies cannot burn fat easily, and they continue to crave carbs and sugar for their fuel.
How can you tell if you are fat adapted?
Do a little experiment on yourself after eating keto for at least 6 weeks. Heres how it works:
Eat low carb/keto for about 6 weeks. For most people, it will take longer to become fat adapted, but this is a good time to start testing it for yourself.
Eat carbs one day. Choose foods like starchy vegetables or fruit. Avoid processed foods, grains, or junk food. Eating those foods will throw too many factors into the experiment.
Go back to eating low carb/keto the next day.
Test your blood sugar and ketones before eating the carbs, 30 minutes after the carbs, and the following day. Keep testing the next few days.
You should expect your blood sugar to rise after eating carbs. If it comes back to 70-90 the following day, you are probably fat adapted. If it is out of control the next day, you are probably still a sugar burner.
You should expect your ketones to drop for 24 hours or so after eating carbs. If they rise back up 24-48 hours later, you are probably fat adapted. If they stay low for many days after, you are probably still a sugar burner.
You can also test this by symptoms (not as accurate, but still worth trying!) If you feel sluggish, extra hungry, grumpy or have more cravings the day after a carb day, you are probably still a sugar burner. If you feel like you can easily get back on track eating low carb the next day, and you don’t have cravings for sugar, you are probably fat adapted.
If you feel at all lost when talking about measuring blood sugar and ketones, go back and review these two episodes:
Season 1, Episode 2- Insulin and Blood Sugar https://projectketopodcast.com/season-1-episode-2/
Season 1, Episode 4- Measuring Ketones and Blood Sugar https://projectketopodcast.com/season-1-episode-4-measuring-ketones-and-blood-sugar/
Remember that it takes some people months or years to become fat adapted. Don’t worry if this is you! This is still something my body struggles with and that I have to work hard at everyday. Once underlying health troubles and stress has improved, your body will become fat adapted much easier.
Comment below with your questions about fat adaption!
