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.



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  • 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!

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Comments | Leave Your Comment

  1. This may be a stupid question but I need to know……I am fairly certain I am fat adapted but now am curious, how does one become “un-fat adapted”? If I eat ALL the carbs, would I no longer be in this state?

    • If you consistently ate high enough carbs to keep your blood glucose high and your body out of ketosis for an extended period of time, you would no longer be considered fat adapted. The beauty of being fat adapted is that we CAN sometimes have higher carbs, but it’s much easier to slip back into fat burning mode.

  2. Leanne,

    Is it possible to be eating high fat, low carb for a period of time (ie: almost two years) and NOT be fat adapted? I’ve been eating keto for almost 2 years, and I’ve never bothered with testing my ketone levels through any method. (I just like eating high fat and don’t care too much about the nutritional ketosis end of things. :) LOL) Most of the signs you mention to help identify whether one is fat adapted applied to me before switching my eating entirely, and, honestly, I haven’t noted that many changes after the switch! (Though, yes, there have been a couple.) So, I’m just wondering, as per my initial question, is it possible to be eating keto for a long time and NOT be fat adapted? Just curious. :)

    • If you’ve been consistently eating high-fat, low-carb for almost two years, it’s very likely that you are fat adapted. I suppose there are certain medications and medical conditions (even chronic stress) that could keep you from becoming adapted, though. If you were eating a moderate carb diet before, such as paleo or similar, it could be that you were already adapted. Being fat adapted is not the same as being in ketosis.

  3. I have coffee with one tblsp. cream in it in the morning then I take a Tblsp. of Olive Oil and I go throughout the day without getting hangry. BUT I was losing weight then I hit a plateau of 63 kgs. Now I’m putting ON weight! I now weigh 65 kgs. It’s driving me crazy. I’m eating the same way, have been now for nearly two years. YoYo weight , I’ve gone down to 57kgs , I was SO happy! Now I just don’t know what’s happenning. I have a glass of wine once in a while, fruit I don’t eat. Make a strawberry pudding with Chia once in a blue moon. I can only think it must be protein. I’m eating too much protein and not enough fat…….I’m so fat my face has changed for the first time in my life…unhappy!

  4. Does your glucose have to be under 80 to fat adapt? You must keep level low to over ride glucose in blood; fat must reign.

    • Ideal blood glucose is between 55 and 65 mg/dL, but everyone’s a little different!

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