Fat Adaptation For Beginners

What IS "Fat Adaptation"?

Fat adaptation refers to a sustained state of ketosis where, due to dietary changes, your body predominantly uses fat for energy. This condition is considered more stable since your body has fully adjusted to fat as its primary energy source.

Generally, fat adaptation occurs while doing a high fat, low carb, carnivore, and/or ketogenic diet, and what it means essentially is that our body reaches a state where it becomes more efficient at burning fat for fuel, rather than glucose (sugars).

When we reduce our carbohydrate intake, our glycogen stores (which is the storage form of glucose that is stored in the liver and muscles), decreases, which prompts our body to increase its ability to utilize fat as energy.

This process, which involves beta-oxidation and ketogenesis, converts fats into fatty acids and ketone bodies. These fatty acids and ketone bodies are then transported around the body where they can be used as an alternative source of energy for many different cells, including the brain.

 

How Long Does Fat Adaptation Take?

The process of becoming fat adapted and the time it takes can really vary from individual to individual. This depends on various factors like metabolism, current and past dietary habits, physical activity levels, and adherence to the dietary changes which would cause fat adaptation. In general, the process can take anywhere from a few weeks, to 6 or more months. In some cases, the fat adaptation process is quicker, but this is typically when one is already eating a lower carb, higher fat diet, and being physically active, and/or having had previous experience with fasting. While this isn’t necessarily set in stone, fat adaptation generally occurs in phases:

Initial Phase (1-2 weeks):

• Carb restriction: Dietary carbohydrates are drastically reduced, usually to about 50 grams per day or lower. Sometimes this can be higher like 50-100 grams per day, but once again, this depends on the individual’s physiology and habits.
• Glycogen depletion: As carbs are restricted, your body’s glycogen stores (stored glucose), begin to deplete.
• Increased fat utilization: Because of the absence of glucose, your body starts to increase the breakdown of fats into fatty acids and ketones, which are transported throughout the body to be used as energy.
• Possible side effects: Okay, yes, this is the not so fun part. Many people trying carb restricted/high-fat diets experience something called the “keto flu.” The “keto flu” is characterized by symptoms like fatigue, headaches, dizziness, and irritability as the body adapts to using fat and ketones instead of glucose. This was something I experienced within about four days of doing keto personally, but I went incredibly low carb (about 10-20 grams per day). That being said, this flu state did not last terribly long. Maybe two to three days for me.

Adaptation Phase (3-6 Weeks):

• Enhanced Enzymatic Activity: Your body begins to produce more enzymes involved in the fat metabolism pathway (lipases), making the process more efficient.
• Improvement in energy levels: As the body becomes better at using fat and ketones, energy levels start to stabilize and often significantly improve.
• Reduction in cravings: Decreased cravings for carbohydrates as the body becomes less reliant on them for energy.

Full Adaptation (2 months and beyond):

• Stabilized energy supply: Once the body is well adapted to this its new source of energy, you may notice more consistent and stable energy throughout the day. Generally when we are relying on carbohydrates as our primary source of fuel, we experience energy highs and lows as glucose levels rise and fall. Fat adaption significantly stabilizes this.
• Better performance: Some experience improvements in endurance and recovery times during exercise as the body becomes more efficient at utilizing fats as a steady energy source.
• Sustained weight management: Continued fat loss and easier weight management as the body prefers to burn fat for energy.

Factors that Influence Adaptation Time

• Diet Consistency: Sticking to a low-carbohydrate, high fat diet without frequent “cheat days” accelerates adaptation, however this can be difficult.
• Physical activity: Regular exercise, whether it be aerobic or anaerobic, can help deplete glycogen stores faster and increase the rate of fat adaptation. If you’re burning glycogen stores, you’re body is going to opt in for burning fat more quickly generally.
• Metabolic health: Individuals that have better metabolic health status tend to adapt quicker than those with metabolic issues, such as insulin resistance.

 

Protein Consumption And Fat Adaptation

Now, you might think that if you increase fat intake while decreasing carb intake, you won’t need to worry about protein intake. This can actually interfere with fat adaptation or ketone production, as our body has some pretty awesome evolutionary tricks up it’s sleeve.

In the absence of glycogen, our body can actually create glucose with protein, which is a process called gluconeogenesis. So, if you are eating too much protein while trying to enter ketosis, you may mistakenly kick yourself out of ketosis because of gluconeogenesis. The trick here seems to be eating around three grams of fat to one gram of protein or more, however, once again this depends on your physiology.  It you are curious and would like to know if you are producing ketones, you can get a blood ketone meter. The one I have been using over the years is called the Keto Mojo and I have enjoyed my experience with is so far.

 

The Benefits Of Becoming Fat Adapted

• Enhanced energy efficiency: Because fat adaptation helps your body become more efficient at using fat as a source of energy, and does not put you on the energetic ups and downs that glucose offers, energy is noticeably more stable throughout the day for most people. Fat is also more energy dense than carbohydrates, giving around 9 kcals per gram compared to carbohydrates 4 kcals per gram.
• Improved metabolic flexibility: This is my favorite benefit personally, and I think could be a key factor in improving our overall health broadly without being on a ketogenic or low carb diet exclusively. Metabolic flexibility is the capacity of the body to adapt to fuel oxidation and fuel availability. When fat-adapted, our bodies can efficiently switch between burning carbohydrates and fats depending on their availability. This flexibility can overall improve metabolic health, which reduces the risk of metabolic syndrome and type two diabetes.
• Reduced Insulin and Blood Sugar Levels: By consuming fewer carbohydrates, there is less demand for insulin, which is the hormone that regulates blood sugar levels. Lower and more stable insulin levels can help reduce the risk of insulin resistance, which is a precursor to type 2 diabetes and other metabolic disorders.
• Enhanced weight management: Fat adaptation can aid in weight loss and management by increasing the body’s reliance on stored fat for energy. This can potentially reduce body fat percentages. Also, because fat is incredibly satiating, this can also improve hunger cravings, contributing to a lower caloric intake.
• Improved endurance performance: For athletes, especially those involved in endurance sports, fat adaptation can lead to improved performance. Being fat-adapted means you have a cast store of energy to pull from in the form of fat, even if you are lean. This reduces the reliance on carbohydrates feeding long-duration activities, potentially avoiding the performance dips associated with glycogen depletion.
• Cognitive benefits: There is emerging evidence that ketones produced during fat metabolism can provide neuroprotective effects, something that we love here. This has the potential to enhance cogitative function and stability. Not only is this beneficial for our day-to-day cognitive function, but this state can prevent and improve a variety of cognitive disorders.
• Improved gastrointestinal health: Reducing carbohydrate intake can lead to improvements in gastrointestinal health for some people. Issues like bloating, gas, irregularity, and even things like IBS, can improve with a higher intake of fats and moderate intake of fiber.
• Increased longevity and reduced inflammation: Some studies suggest that low carbohydrate diets that are high in fat reduce systemic inflammation, which is a risk factor for a variety of many chronic diseases. Also, the switch to fat metabolism may positively impact longevity related pathways.

What Did We Learn?

Embracing fat adaptation through a high-fat, low-carb, carnivore, or ketogenic diet can profoundly transform your metabolic efficiency and overall health. By shifting your body's primary energy source from glucose to fats, you unlock a host of benefits that enhance your energy stability, metabolic health, and physical endurance. This adaptation process not only stabilizes your energy supply throughout the day but also offers improvements in weight management, reduced cravings, and better control over insulin and blood sugar levels.

Moreover, the potential cognitive and gastrointestinal benefits, along with reduced inflammation and a possible impact on longevity, make fat adaptation a compelling dietary strategy for those looking to improve their health and vitality. Whether you are an athlete, struggling with metabolic issues, or simply seeking a more stable energy source, fat adaptation could be a key to unlocking a healthier, more robust body.