Are you Fat Adapted? How Long to Get Adapted to Keto and High Fat

Are you Fat Adapted? How Long to Get Adapted to Keto and High Fat

Are you Fat Adapted? How Long to Get Adapted to Keto and High Fat

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your body can get adapted to using fats as a fuel source even when you’re not in ketosis ketosis is just a means to get there but fat adaptation and fatty acid utilization can end up being triggered by ketosis and give you a lifetime of body fat utilization for fuel make sure you hit that subscribe button make sure you turn on notifications so you can see all of my videos regarding ketosis fasting inflammation mindset and everything that you need to be the ultimate optimized person that you want to be alright so what is fat adaptation and what is ketosis you see ketosis is where we are producing a certain amount of ketone bodies by definition ketosis is where we are producing between 0.5 to 5 to 6 millimoles per dekaliter of ketones we’re talking about acetoacetate beta-hydroxybutyrate and acetone the three main ketone bodies that by definition is what ketosis is but it doesn’t necessarily constitute being fat adapted where your body uses fats or ketones as a source of fuel like I said before ketosis is just a means to get there what you’re doing in a state of ketosis is you’re nutritionally providing enough fats so that your body has the stimuli to produce ketones thereby making you fat adapted for that particular point in time you see fat adaptation is where your body is actually accustomed to utilizing these ketones it means it starts to change the body the dynamic of the cells so the body can use these let me give you a personal example there was a period in my life where I was in a nutritional state of ketosis for about two years straight now I am convinced that doing that being in ketosis for that long of a period of time got my body so fat adapted that nowadays even if I’m not in ketosis my body still wants to utilize fats as a source of fuel I have become what I would consider well sort of permanently keto adapted or fat adapted and in this video I really want to show you how to get there but you have to have an understanding of how it works you see maybe you’ve heard of the keto flu before well the keto flu is an interesting thing because all the keto flu is is where your body is so used to utilizing glucose and glycogen the carbohydrates that we store in our muscles as a source of fuel it kind of freaks out when we have a massive influx of ketones it just hasn’t gotten to the point where it knows how to utilize them yet you see we haven’t developed the enzymes to really break down those ketones or those fats very well just yet and we haven’t developed the mitochondrial machinery to truly utilize those ketones the way that we need to within the cell but it takes a little bit of time to get there but when it does it’s awesome you see that’s why the keto flu occurs because you’re kind of in that gray area where your body’s just not quite there yet but once you’re there things start to happen the cells say wait a minute I can use these let me give you another example if you’ve been in ketosis before and you’ve ever used those little keto sticks the ones that you pee on they turn a certain color if you’re in ketosis well you may have found it in the first couple of weeks of ketosis you showed a large level of ketones you showed that you were in deep deep ketosis on the keto strips then maybe three four or five weeks later you weren’t really showing any ketones and you started freaking out thinking that you weren’t in ketosis anymore well how that works is those ketone strips are measuring excess ketones that your excreting they’re not measuring the ketones that you’re using so that’s why for the first few weeks you excrete a lot of ketones because your body isn’t efficient at utilizing them yet make some sense so just because the ketones drop off on that strip doesn’t mean that you’re not in ketosis or not fat adapted it just means that your body is actually utilizing them and you’re not excreting the excess once so it’s really really intriguing now the thing is studies are starting to show that you can remain fat adapted even when you’re not in ketosis so like I’ve said before ketosis can be a tool for six to eight ten weeks of being consistently in keto to get your body optimized to using those fats as a source of fuel even dr. Dom D’Agostino in the University of South Florida was talking about how people that have been in ketosis for a long period of time can usually get into ketosis much faster the second third fourth etc etc at time around they can just pop right back into keto because their body already has the mitochondrial machinery and the cellular efficiency to utilize those ketones so that’s really cool stuff that means even if you start consuming carbs and you come out of keto your body still wants to use fats so the second that you’re in a caloric deficit your body prefers to start using your body fat rather and breaking down your muscle tissue and to make some total sense of this I want a reference of study and this study is going to sound very very familiar to some of the things that you’ve probably heard before and definitely familiar to some of the things that I’ve heard is a nutritional couch okay I’m gonna start with what the concern is people always think that if they go into ketosis they’re gonna lose a bunch of muscle they’re gonna lose lean tissue and this study proves that you do but only in the beginning all right here goes this study was published in a journal called metabolism clinical and experimental and what they did is they took a look at test subjects that were on a keto diet that was low calorie and a non keto diet that was low calorie both diets had the same amount of protein well three weeks into the diet they found that those that were on the keto diet had a small decrease in their lean muscle mass yep alarming right scary don’t do keto this is the point where most people will freak out and they’ll say ah I’m gonna lose all my muscle I’m two to three weeks into this diet and I feel like I’m losing size but guess what they found after three weeks the differences totally stopped meaning after that after three weeks whether you were in keto or not in keto the amount of muscle lost or retained was the exact same what does that tell us that tells us that at that point our bodies had become fat adapted and started utilizing fat and no longer had to start sacrificing muscle to turn into glucose for fuel so goes to show that yes when you first start keto you might lose a tiny tiny bit of muscle as a sacrifice for a lifetime a fatty acid utilization in the body a small price to pay to know that you have now turned on a cellular mechanism for your body to utilize fat you’ve turned on a cellular mechanism for your mitochondria to leverage fatty acids as a source of fuel you have now become fat adapted it’s a small price to pay it’s like a small investment in your body to turn on and activate a part of your body that you didn’t even know you had that’s the difference between fat adaptation and keto so don’t get them confused kedo is required to get there but it’s not required to maintain it now let me say this again keto is awesome and it’s an amazing lifestyle that you can live life and live very very happily with I’m just saying if a data patient is different from Kido I love Kido it’s a lifestyle for me it’s something that I’ll continue to live just because it’s great and it’s sustainable and the health benefits are totally awesome but that’s just me anyway keep it locked in here on my channel if you have ideas for future videos hit him in the comment section below and I’ll be sure to check them out and see if it’s something that we can do I’ll see you soon

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Are you Fat Adapted? How Long to Get Adapted to Keto and High Fat

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Are you Fat Adapted? How Long to Get Adapted to Keto and High Fat

Being in a ketogenic state means that you are breaking down fatty acids at a fairly decent rate, and they are being converted into acetoacetate, acetone, and bhb

Fat adapted means you are using fat as your primary fuel source – Fat adaption describes the ability to burn both fat directly via beta-oxidation and glucose via glycolysis, while ketosis describes the use of fat-derived ketone bodies by tissues that normally use glucose

How Long

Study 1 – Clinics in Endocrinology & Metabolism

Fasting is the most potent stimulus for ketone production since the consumption of anything that could be converted into glucose is zero

In one study that looked at fasting’s effects on ketone levels, the blood levels of each of the three ketones continued to rise for at least 3 weeks.

This process might take even longer on a low carb diet, which inevitably provides some carbs and protein

Study 2 – The Journal of Clinical Investigation

Men with obesity were given a calorie-restricted ketogenic diet. As you can see from the figure, ketones in the urine continued to rise for 10 days through the end of the experiment, and by then had achieved levels only equal to those on day 4 of starvation

Study 3 – Metabolism: Clinical & Experimental

Women with obesity were given a calorie-restricted ketogenic diet compared to a non-ketogenic diet, both with the same protein. For 3 weeks, the break-down of lean tissue like muscle (i.e, nitrogen balance, see bottom panel) was greater on the ketogenic diet compared to the non-ketogenic diet, but this difference was completely abolished by week 4.

Study 4 – American Journal of Clinical Nutrition

17 men with high body weight were first given a standard diet, followed by a ketogenic diet

for the first 2 weeks on the ketogenic diet (left arrow), the rate of fat loss decreased. But after 2 weeks (right arrow), there was a clear acceleration in fat loss on the ketogenic diet.

References

1) Being Fat Adapted Versus “In Ketosis” (Pt.1/3). (n.d.). Retrieved from

2) How to Become Fat Adapted and Improve Performance | FeedTheMachine.com. (n.d.). Retrieved from

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4) Dr. David Ludwig. (2017, February 4). Adapting to Fat on a Low-Carb Diet ? Dr. David Ludwig ? Medium. Retrieved from

5) Owen OE , et al. (n.d.). Ketosis of starvation: a revisit and new perspectives. – PubMed – NCBI. Retrieved from

6) Yang MU and Van Itallie TB. (n.d.). Composition of weight lost during short-term weight reduction. Metabolic responses of obese subjects to starvation and low-calorie ketogenic and no… – PubMed – NCBI. Retrieved from

7) Vazquez JA and Adibi SA. (n.d.). Protein sparing during treatment of obesity: ketogenic versus nonketogenic very low calorie diet. – PubMed – NCBI. Retrieved from

8) Hall KD , et al. (n.d.). Energy expenditure and body composition changes after an isocaloric ketogenic diet in overweight and obese men. – PubMed – NCBI. Retrieved from 8

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