Video: Signs You’re Fat Adapted

Signs You’re Fat Adapted #keto #lowcarb #highfat

How to know your body is burning fat, without testing for ketones. And, the difference between fat adapted, ketones, and the ketogenic diet.

The way I see it, becoming fat adapted means you have gained metabolic flexibility through a development of enzymatic processes which make it easy for your body to switch back to fat-burning after eating carbohydrates (this is especially important for those that practice carb ups).

When you first begin eating ketogenic, your glycogen stores drain, and ketones begin to generate. In this first period of transition on the keto diet, your body doesn’t quite understand that fat has the potential to be your primary fuel. Your body will be creating ketones, and you’ll test positive for them, but your body won’t be fully fat adapted.

Being fat adapted is state of pure fat-burning where your body has climatized to low-carb eating enough that it sees fat as its primary fuel source. This fat adaptation process can take two, three, sometimes four weeks to complete after beginning to eat keto.

Being fat adapted is what we’re after and today, I’m sharing how to know when you’re fat adapted. Ideally, once fat adapted, this is the perfect time to start a carb up practice. The timing and approach is fully detailed in the Adapted Fat or Full Keto Fat Fueled Profiles in my program, Fat Fueled.

For video transcript PDF, scroll down.



Pages-Sample3Your Mini Guide & Transcript

A 5-10 page PDF with the transcript for this video, resources, and exclusive steps to taking your fat burning to the next level. Download to your device and access anytime.

Simply click the button above, enter your details, and the guide will be delivered to your inbox!

Get the mini guide & transcript now.


  • The difference between fat adapted and keto
  • How to save money when testing ketones
  • When to start carbing up on the keto diet


As someone who has been following keto for some time, were there specific things you noticed when you became fat adapted? Share them in the comments!

Pin It
Balanced Keto Weekly Meal Plans

Comments | Leave Your Comment

  1. Hi Leanne!

    I am desperate for some help. I have been Keto for 9 months and feel really good…except my hair is falling out like crazy and I’m scared to death! I’ know you had video on it but I don’t know what I should do for it! I have a dr apt Wednesday and I’d love to go in armed with knowledge if you could by any chance help me?

    Thank you so much! M

    Suzanne lopez

  2. I’ve been eating keto for a week now, and I’m pretty sure I felt most of these things from day 1. I didn’t need snacks, got mildly hungry right before a meal time but not ravenous or hangry (both things I dealt with before), and didn’t crash after lunch (definitely a struggle I had before). I was expecting and mentally preparing myself for keto flu, and it just never came. Is this normal? What do you think it means about my fat adaptation?

    • This totally has happened to my husband and I. We started Keto a week ago, and instantly felt these things! We mentally prepared ourself for the keto flu and it just never came!

  3. I’ve been doing keto for 10 days and I’ve noticed some of these changes. I don’t get the afternoon lull, which is huge! I’m not very hungry, and I don’t need as much food to feel full as I used to. My sinuses have cleared up too, which was unexpected. I’m still hoping for the copious energy and mental clarity. Is it normal to notice some signs fairly early and for others to take longer? Thanks!!

    • That’s fantastic! Yes, it’s totally normal. Sounds like you’re almost there ;)

    • Oh, I should read this before commenting myself! I feel like I’m having fast positive changes too, and no negative effects. Go us!

  4. Hey! Love your posts, dealing with imbalanced hormones your site has helped a lot. I have a question when testing blood strips, what should your mmol/l be?

  5. Hi Leanne,

    I’ve been eating high fat lower carb for a little while now (maybe 1 month) although I don’t coutn macros or calories, I tend to go with how I feel. I am pretty active (weight lifting, HIIT training 3-4 days a week) and i’ve noticed a little dip in my energy levels and strength. Is this normal? Should I eat more carbs? Just looking for some input. Thank you!

  6. hi, im sandy.
    im suffering from type2 diabetes, hypothyroidism and pcos.
    im on keto and dairy free and i have perfect glucose numbers and im loosing weight. but i lost my period and i cant sleep. should i carb up as you saggested? and what about my glucose number and weight loss?
    thank you!

  7. Hi,
    Love your videos and all the info you are providing!

    Here’s my story and question –

    I’ve been slowly going over to a keto diet for about a month now. I eliminated the little bit of spelt bread I use to eat about 2 weeks ago.
    I usually eat 2 meals a day, lunch and dinner, skip breakfast but do green tea or bulletproof coffee w all the nice fats in it in the am. My meals are 3/4 veggies w a lot of green veggies (Kale, chard, etc) They are either cooked ( in coconut oil and water) or raw. I also have some protein like an egg or a piece of meat. I add in fat w avo or more good oil, butter, nuts, mozzarella, things like that. I’m still experimenting on my own, probably should get your meal plans and see what you are recommending. My oils are coconut oil, olive oil, ghee, brain octane, and just got cacao butter. And sometimes fish oil, udo etc.
    I use to be very hungry and it was a big challenge to do the intermitten fasting (usually from 8pm to 12noon) but now it seems normal and I can go long periods w/o eatting. I think I must have gotten fat adapted and lately I feel full a lot! This seems to be in just the last week or so. It’s like my body feels conflicted about eatting because I like to be hungry when I go to eat and I almost have to wait 7hrs before i’m hungry. This am I didn’t eat til 2pm because I was waiting to get hungry! I did have coffee w the oils and a little sweetner in the am. I’m also seeing that I’m either a bit bloated or gaining weight! Maybe I need to greatly reduce how much I’m eatting? But it seems like a very normal size meal.
    I can’t tell if this is part of the fat adaption, needing a lot less food, or if something I’m eatting is not agreeing w me and bloating me? I’m either bloated or gaining weight because my stomach is bigger which seems strange since I’m eatting only 2 meals w very clean food. I haven’t had time for the gym for the last week and maybe this is part of it?

    • I’m in a very similar situation to Cathleen and really wish there was a thread of responses here. :(
      I went low carb and lost about 20 lbs over a couple months, before I found keto. Then I figured I already cut out my carbs and sugars, why not go keto? I tested for ketones before adding in so much fat and was in the dark purple range. So I began adding in Bulletproof coffees, + the fats (avocado, coconut oil, butter, cheese, etc.) in other meals. I’ve put on about 5 lbs over the last 2 weeks! My boyfriend has lost 4 and he cheats and has soda. What is happening? Keeping calm and keto-ing on seems easier said than done at the moment…

  8. Leanne, I am so thankful to have found your website! I’m in my 50’s, peri-menopausal, and have Hashimoto’s. I’ve been subscribed to the Keto Meal Plans and have read The Keto Beginning and Fat Fueled. Whole food keto has been the answer to my prayers. While I’m not doing this necessarily for weight loss, I have lost 20# and dropped a few pants sizes.

  9. I totally know what you’re saying about cleaner thoughts and less stress. To be honest I had to work through the stress of not being stressed over things that I used to be stressed out about. I know, hilarious. At the time it wasn’t. I couldn’t see why I had put so much thought and effort into getting worked up over things and finding a place to put the energy that I used to waste on being stressed out over stupid shit. Now I find it freeing. Making the transition was stressful. Especially since sometimes when I’m coming up on my period those feelings come back, but feel weird because they aren’t attached to anything. Learning to let go is helpful. Exercise is a great reliever. Thank you for all you do Leanne. It’s been a lovely journey of discovering myself and you are a part of that.

    • I agree, making the transition can be stressful! I’m so glad you were able to work through it and find more peace. Thanks so much for sharing your experience, Lisa :) Best of luck to you!

  10. Hello!
    I’m a pre diabetic & soon to be 59 yrs. of age female. I am 5 feet 4 & 150 lbs.
    went down to 147 lbs. :-) but the lbs. creep right back up.
    I cannot for the life of me get rid of 15 lbs. I’m not sure if is my age or just the food that I consume that holds on to the weight.
    I’m not a big eater. Nor can I eat a lot as I have digestive issues.
    Can you let me know how to eat in order to achieve & maintain a healthy weight?

Leave a Reply

Your email address will not be published. Required fields are marked *