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Becoming Fat Adapted

by (153)
Updated about 3 hours ago
Created May 31, 2013 at 3:37 PM

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!

Medium avatar
1097 · June 01, 2013 at 1:22 AM

Also, I should probably clarify that I've heard vlc does best with desk dwellers, not desk dwellers do best with vlc. Higher protein and fat keeps one fuller, longer, especially when there's no real energy burn going on beyond existing. Either way, I technically intended to agree with you on how desk jockeys don't have the same diet requirements of active individuals. I just worded it poorly.

Medium avatar
1097 · June 01, 2013 at 12:17 AM

No. It's just been suggested. Unless you meant my carb intake, which, still not kidding.

Medium avatar
1097 · June 01, 2013 at 12:15 AM

No. It's just been suggested. Unless you meant my carb intake, which, still not kidding. Today I've done a lot of walking, about 185 g worth, and my love of the banana and sweet potato has gotten some affection today.

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14877 · May 31, 2013 at 9:56 PM

^ you're kidding right?

Medium avatar
1097 · May 31, 2013 at 9:12 PM

It's been suggested to me before that vlc does best with desk dwellers. I personally feel comfortable consuming as many carbs whose energy I burn through exercise,w hich right now is mostly walking. On a typical day I burn roughly 400 calories walking, and thus I eat about 100g of carbs. Seems to work for me, at least right now.

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14877 · May 31, 2013 at 8:29 PM

Let's not forget that a suitable diet for a desk jockey is not the same for an active, metabolically fit person who engages in regular bouts of strenuous resistance training. Basically, you're in recovery mode 24/7 and calories go to all their best uses.

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14877 · May 31, 2013 at 8:25 PM

Intermittent Fast if you want. If not, then don't. We learned from IF that meal frequency is irrelevant. Personally I go back and forth between regular fasts (approx 16/8) and just eating regular meals. Makes no difference really to me, I've found. Also, boucing in and out of ketosis? Not if you're an anaerobic athlete- you need regular starch in your diet. And everyone needs some fructose to replensih liver glycogen which keeps you anabolic and regulates blood sugar and insulin function. high fat, VLC keto diets are "so passe"

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2771 · May 31, 2013 at 7:38 PM

I was going to answer this, but you answered nice and succinctly! I might add that some intermittent fasting might help as well. I've heard a lot of people do well with bouncing back and forth out of ketosis instead of staying in it as much as possible.

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3 Answers

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14877 · May 31, 2013 at 5:46 PM

  1. Achieve a slight calorie deficit.

  2. Exercise.

***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.

1edb06ded9ccf098a4517ca4a7a34ebc
14877 · May 31, 2013 at 9:56 PM

^ you're kidding right?

Medium avatar
1097 · May 31, 2013 at 9:12 PM

It's been suggested to me before that vlc does best with desk dwellers. I personally feel comfortable consuming as many carbs whose energy I burn through exercise,w hich right now is mostly walking. On a typical day I burn roughly 400 calories walking, and thus I eat about 100g of carbs. Seems to work for me, at least right now.

3d58b5fb4f9780e2f47d4dcc53338a5a
2771 · May 31, 2013 at 7:38 PM

I was going to answer this, but you answered nice and succinctly! I might add that some intermittent fasting might help as well. I've heard a lot of people do well with bouncing back and forth out of ketosis instead of staying in it as much as possible.

Medium avatar
1097 · June 01, 2013 at 12:17 AM

No. It's just been suggested. Unless you meant my carb intake, which, still not kidding.

1edb06ded9ccf098a4517ca4a7a34ebc
14877 · May 31, 2013 at 8:29 PM

Let's not forget that a suitable diet for a desk jockey is not the same for an active, metabolically fit person who engages in regular bouts of strenuous resistance training. Basically, you're in recovery mode 24/7 and calories go to all their best uses.

Medium avatar
1097 · June 01, 2013 at 1:22 AM

Also, I should probably clarify that I've heard vlc does best with desk dwellers, not desk dwellers do best with vlc. Higher protein and fat keeps one fuller, longer, especially when there's no real energy burn going on beyond existing. Either way, I technically intended to agree with you on how desk jockeys don't have the same diet requirements of active individuals. I just worded it poorly.

Medium avatar
1097 · June 01, 2013 at 12:15 AM

No. It's just been suggested. Unless you meant my carb intake, which, still not kidding. Today I've done a lot of walking, about 185 g worth, and my love of the banana and sweet potato has gotten some affection today.

1edb06ded9ccf098a4517ca4a7a34ebc
14877 · May 31, 2013 at 8:25 PM

Intermittent Fast if you want. If not, then don't. We learned from IF that meal frequency is irrelevant. Personally I go back and forth between regular fasts (approx 16/8) and just eating regular meals. Makes no difference really to me, I've found. Also, boucing in and out of ketosis? Not if you're an anaerobic athlete- you need regular starch in your diet. And everyone needs some fructose to replensih liver glycogen which keeps you anabolic and regulates blood sugar and insulin function. high fat, VLC keto diets are "so passe"

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12677 · May 31, 2013 at 10:46 PM

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.

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68 · May 31, 2013 at 4:50 PM

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.

http://www.marksdailyapple.com/what-does-it-mean-to-be-fat-adapted http://www.marksdailyapple.com/what-does-it-mean-to-be-fat-adapted-part-2-qa

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