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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 [ Ссылка ]
2) How to Become Fat Adapted and Improve Performance | FeedTheMachine.com. (n.d.). Retrieved from [ Ссылка ]
3) Retrieved from [ Ссылка ]
4) Dr. David Ludwig. (2017, February 4). Adapting to Fat on a Low-Carb Diet ? Dr. David Ludwig ? Medium. Retrieved from [ Ссылка ]
5) Owen OE , et al. (n.d.). Ketosis of starvation: a revisit and new perspectives. - PubMed - NCBI. Retrieved from [ Ссылка ]
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 [ Ссылка ]
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 [ Ссылка ]
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 [ Ссылка ]
