you know it's really really important uh
when you start keto
to have the correct
estimation of what it's going to take to
do keto and what to
expect because if you're going into keto
with some idea that you're going to lose
a certain amount of weight
or you're going to be fully fat adapted
at this amount of time when it's really
a lot longer
it can set you up for a lot of
frustration and you may even quit
so in this video i want to give you a
more realistic
time frame of really what it takes to
become fat adapted
now the big goal of keto is to go from
sugar burning
to burning fat in past videos
i've always mentioned this three days
okay it takes three days
that is the start of burning ketones
but you're definitely not going to be
fully fat adapted
within three days it's just not going to
happen especially if we add on
all the other variables age menopause
history of having a slow metabolism
history of consuming a lot of
carbohydrates
a more realistic time frame would be
between
4 to 12 weeks
yes not days but weeks
in fact for most people it really is
gonna start on the fourth
week your body body's finally adapted to
fat
and you're starting to burn fat this
also explains why
most people will lose weight between the
first and second week that's
mainly water loss okay and then they may
lose a pound the following week
and they're thinking wow it's not
working when it
is working because this mechanism this
transformation of your body creating a
new machine to burn fat
just takes a bit of time so i really
want to shift your expectations to
between
4 and 12 weeks now with
athletes like professional athletes
could take
12 months why because they're pushing
every single cell in their body
and they have to be able to tap into
that fat and use it
as energy as quickly as possible now how
do you know
if you're fat adapted well number one
ask yourself can you exercise while
you're fasting
with no dip in energy
number two can you go a long period of
time without
being hungry you don't feel like you
need to take a nap after you eat lunch
you can hold your urine through the
entire night without having to get up
and peeing several times a night now
there's another one
as well within the first week of
starting keto
the uric acid levels in your blood
can double that's just a normal thing
that happens
and that can actually create even some
gout in your big toe
the uric acid tends to follow the ketone
so
if your ketones are going up the uric
acid will go
up and this is not a bad thing it's just
something that occurs
but realize that it's going to go away
when you are fat adapted so it could
take
up to 12 weeks before that completely
goes away
you just have to wait until 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 longer both of those
actions
are going to greatly reduce the time it
takes to be fully fat
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