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. Hello! I’ve loved getting to watch your videos and listen to your podcasts. This may be something you’ve already addressed but I wasn’t sure and I had to ask. Will starting Keto and having a cheat meal once a week keep me from becoming fat adopted? I’ve seen a lot of posts you have about carb ups for people who are already fat adapted but what about those who do carb ups from the start?

    • I’m so glad you’re loving them! It’s best to become fat adapted before starting carb ups or incorporating foods that aren’t keto-friendly. Can you tell I’m not a fan of the term “cheat meal?” ;)

  2. Hi Leanne, I’ve been following an optimal Keto woe since July. (High protein) low carb, low fat. I’m curious to know more about if the higher fat diet is a better way to burn fat? And why? As aposed to what I’ve been told about high protein being more bennificial. Apparently you don’t need to add fat into the diet if you have fat to lose? I’ve had success of 20 pounds… But I still have a ways to go. How does eating fat help fat loss? Thanks so much if you can clear my head xx

  3. I just bought your book The Keto Diet and I am looking forward to utilizing it. However, I was wondering, if a person just signs up for the weekly meal plans, will becoming fat adaptive still occur? Or should a person start somewhere else first?


    • Thanks so much for getting my book! You’ll want to become fat adapted before starting the Balanced Keto Weekly Meal Plans since they contain carb-ups. You can use the Classic Keto, Full Keto, Adapted Keto, or Pumped Keto meal plans in The Keto Diet to become adapted.

  4. 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.

  5. 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.

  6. 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!

  7. 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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