It is important when you start the Ketogenic Diet to have the correct estimation of how you’re going to achieve your health and weight loss goals.
You may become frustrated if takes a lot longer than you expect to become fully fat-adapted (burning body fat) and begin to lose weight.
In this video, we’re going to talk about how to really become fat-adapted.
The goal of Keto is to go from burning sugar (glucose) for fuel to burning fat (ketones) for fuel.
When you first start Keto here is what to expect:
• Around 3 days in, you begin burning ketones (instead of glucose)
• Around 1-2 weeks, you lose a lot of water weight
• Around 3 weeks, weight loss may slow down temporarily
• Around 4-12 weeks, most people become fully fat-adapted (weight loss increases)
• Around 12 months, athletes become fully fat-adapted
The first three days is the start of burning ketones. When you become fat adapted is dependent on variables: age, menopause, history of having a slow metabolism, and history of consuming a lot of carbohydrates.
A more realistic time frame would be between 4 to 12 weeks. For most people it really is going to start on the fourth week. That is when your body has finally adapted to fat and you are starting to burn fat.
This also explains why most people will lose weight between the first and second week that is mainly water loss and then they may lose a pound the following week. They start thinking it is not working. But it is working because this transformation of your body creating a new machine to burn fat just takes a bit of time.
Shift your expectations to be fat adapted to between 4 and 12 weeks.
How do you know if you’re fat-adapted on keto? Here are the signs:
• You can exercise without a dip in energy
• You can go a long time without feeling hungry
• You don’t feel tired after meals
• You can hold your bladder through the night
Within the first week of starting Keto the uric acid levels in your blood can double that is a normal thing that happens. It can actually create even some gout in your big toe. Uric acid tends to follow the ketones, so if your ketones are going up the uric acid will go up and this is not a bad thing it is just something that occurs. It will go away when you are fat adapted so it could take up to 12 weeks before that completely goes away. It could take that long for your kidneys have adapted to processing this excessive amount of uric acid.
If you wanted to speed things up keep bringing your carbs down lower and lower to even zero and fast longer and longer. Both of those actions are going to greatly reduce the time it takes to be fully fat adapted.
This Post has been condensed from Dr. Berg’s video, How to Really Become Fat Adapted.
Dr. Berg is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media. He has taught students nutrition as an adjunct professor at Howard University.
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