I'm keen on becoming fat adapted, but when I research it all I can find are people looking to get into ketosis (which personally, I'm not interested in)
I was wondering if it was possible to become fat adapted while keeping carbs at 100-150g? Is there a guideline for macros for becoming fat adapted?
Also to become fat adapted do you need to be getting the majority of your calories from fat? E.g. Would 25c/35p/40f be suitable for fat adaption?
Thanks in advance!
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Achieve a slight calorie deficit.
***I should note that number 1 is not necessary. Ultimately, what you want to do is become efficient at storing and depleting muscle glycogen, so that you don't eat carbs and burn them only to crash. You eat carbs and store them (as muscle glycogen) to use during glycolytic workouts.
That's it. It's not complicated.
Fat adapted isn't a well defined term. But if you want to be able to burn fats for energy you'll need sufficient carnitine (which can synthesized from amino acids or taken in from dietary sources like meat), niacin (vitamin B3), riboflavin (vitamin B2), and pantothenic acid (vitamin B5). These are all cofactors in the beta oxidation (fat burning) pathway.
Deficiencies of these nutrients is known to cause inhibited fatty acid oxidation.
Beyond that, listen to foreveryoung.
I thought you needed 50-65% fat calories, but I'm not really sure. Maybe these links will help you. It mentions daily carbs of 100-150 grams IF you are highly active. I'm not sure what qualifies as highly active, it can be pretty subjective. On the flip side, it states to reduce the intensity of your exercise while becoming fat adapted, "walk a bunch and occasionally lift heavy things." Good luck.