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Keto adaptation

Keto adaptation

This is a process which the body goes through while carbohydrates are significantly reduced and the body switches over to use fat as fuel for energy. It’s a process that can take several weeks, usually 4 to 6.

Becoming keto-adapted requires that you restrict your intake of carbs. The amount of carbs in grams is very individual matter, main rule says that 5% of daily calorie intake should be carbs, 80% fat and 15% protein. This numbers are valid only for adaptation process to stimulate your body to create ketones, which are created in the liver during a process called beta-oxidation. Ketones are the fuel your body uses (instead of using glucose) when you are fat adapted.

 

When you are fat adapted, you actually produce ketones and use fat that you eat and this one in your body.

Taking carbs out from a diet may be a shock for the body and you may experience so called keto flu. Typical symptoms feel similar to the real flu, besides fever. Your body also gets rid of water and it gives a nice visual effect (body looks leaner) but unfortunately loosing water means loosing minerals and that causes nasty headache. Easy way to help is supplement electrolytes, magnesium, potassium and sodium. In my opinion, if you eat food rich of nutrition,especially lots of veggies, it is not necessary to supplement potassium. But everybody should definitely take magnesium.

 

Sodium – that’s easy – just add salt to your meals.

   Highly recommended is MCT oil which is mainly comprised of medium-chain fatty acids and goes directly to the liver to be converted into energy. MCT speeds up ketones production and it´s C8 version is most powerful.

There is one more way to support keto adaptation process and minimalize symptoms of keto flu. It is exogenous ketones (BHB) which can help you get into ketosis faster and provide a temporary energy boost.

My personal experience with keto adaptation is very positive, mostly because I didn´t feel any keto flu symptoms. I am pretty sure it´s because I have been practising low carb diet for many years and my body had no problems connected to cutting down on carbs. Whenever I felt energy drop, I was supplementing BHB and MCT oil and both work on me as great energy boosters. And most of all – positive attitude. I took this transformation period as an interesting adventure in my life, which eventually led me to significant health and shape improvement.

M.

What is keto?

What is ketogenic diet?

Ketogenic diet basing on consuming high amount of fat, so idea is to get most calories from fats, moderately from protein and less from carbohydrates. Main point is to cut back most of the carbs like glucose, starch, fructose and rest of monosaaccharides. Theory says, when you eat less than 50g of carbs a day, your body eventually starts using fat for energy. Body starts producing ketone bodies which are considered to be super fuel for the body and mind. This process is called ketosis and in long term leads to improvement of hormone balance, weight loss, it works anti-inflammatory, reduces ackne and, according to many research, predicts cancer, Alzheimer and Parkinson diseases.

General rule say 70-80% of calorie intake comes from fat, 15-20% from protein and 5-10% from carbohydrates. These values depend on what stage of ketosis you are in. If you start your transformation process, starting to adapt to keto, values should be 80% fat, 15% protein, 5% carbs. More about adaptation in different post.

Theory says to be able to follow these numbers you need to count calories intake and macros. Truth is, it is very useful at the beginning during adaptation to ketosis, later when body is fully adapted to ketosis, you can easily skip counting calories and just eat intuitively and according to your needs. People who are already in ketosis, can consume higher amount of carbs daily or periodically and that doesn’t affect keto bodies production. Body know how to use both glucose and ketones for energy. This is called metabolic flexibility and it’s the most wanted state of our metabolism.

Nowadays food is for the asking. Back in centuries humans had to chase for food, grow it or pick it up, often fasting for days. Food was natural, not processed, usually fatty , full of protein and carbs only periodically. This is how I understand keto diet.

It is not possible to avoid modern technology, besides, everything what is too extreme, in my opinion is either not healthy or…well, not pleasant. Let’s find balance – eating healthy and natural, without chemical ingredients, still enjoying the taste. Keto doesn’t mean boring, dripping with fat or heavy on your stomach food. Keto means natural, full of nutritions food and energy booster.

M.

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