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. Hi. I’ve been strict keto for 6 months, and over this past week, I’ve cheated for 4-5 different meals. Did I throw myself out of fat adaption?

    • It is possible that you threw yourself out of ketosis, but fat adaption takes much longer for the body to reverse – a few cheat meals over the course of a week won’t do much to reverse that :)

  2. Hi leAnne, I just started your keto beginners diet. On day 4 i m already without appetite and felt no need to make it to the third meal. Is it ok so soon in the process to skip meals and have such a low calorie intake for the day or should I eat the third meal even when not hungry.

    • Hi Nicole! If you’re not hungry, you don’t have to eat! Just remember that a high-fat diet can alter your hunger signals, so watch out for other signs that you may need to eat, like low energy and fatigue.

  3. New to Keto January 2nd. In my 6th week and notice that the exhaustion from the first month is better and finally, in the 6th week, I am sleeping better, so I thought maybe I was finally fat adapted, but I still get hungry (cutting calories for fat loss). Can I be fat adapted and still hungry? I don’t want to carb up if I’m not fat adapted and mess up the fat adaption process

    • A lot of that hunger is probably from cutting calories. I don’t recommend intentionally cutting calories, as this can negatively affect your metabolism. Instead, I find that intermittent fasting can be effective without leaving you hungry.

  4. Been keto 6 months. Felt fat adapted from month 2-5. The past few weeks I’ve been ravenous. My macros are on point. My calories are on point. Does this mean I’m no longer fat adapted if I’m all of the sudden so hungry?

    • Hey Carol! If you feel hungry after getting fat adapted, don’t worry! This is totally normal, and may just be your body telling you that it wants some more carbs. Try adding a carb-up to your routine and see if it helps! Here’s a quick video explaining why and how to add a carb up to your day!

  5. I would appreciate some clarification to settle a disagreement between another keto friend and I. I say that if you continue to eat LCHF but include such things as half n half, a teaspoon of sugar every day in coffee, Halo Top ice cream, etc that yes, you can be in ketosis but you will never reach fat adaptation. She believes that as long as ketosis is present, she WILL reach fat adaptation. My train of thought is that if you’re still supplying glucose on the daily, then you’ll never switch over to full fat burning. Am I correct? Thank you so much for your time and attention to this question!

    • Hey, Carol! It really depends on the person and their carb tolerance. If you’re trying to get into ketosis, you will likely NOT get there by eating sugar every day (even just a teaspoon). If you’re already in ketosis and fat adapted, you may be able to stay fat adapted even when consuming small amounts of sugar per day. While just plain ol’ sugar isn’t something I advise eating, this could be thought of as a “carb up” once you’re fat adapted. I hope this helps!

  6. Hi Leanne,
    Well, don’t you still need to eat a low carb diet if you are fat adapted? I have been experimenting lately with my diet after adhering to a ketogenic diet for a while. I fast between 14-20 hours everyday, and I train while in fasted state. I have good workouts; I have lost a lot of fat and started seeing more veins and abs, but I always read that carbs are necessary for explosiveness, especially when resistance training, and also to build muscle you need to be consuming protein and spike insulin with carbs in the peri-workout time. So, how much carbs are allowed? Sometimes I feel guilty if I have carbs on the days that I train, for example if I have a banana or an apple or dress my salads with a little bit of a honey-mustard sauce or even drink milk, so to counteract this I extend my fasting the next day. Though I have become completely accustomed to fasting for over 18 hours a day, I am activity and lucid and focused, but I still don’t know if I get back in ketosis and burning fat during the fasting period, or if the 100 grams of carbs in the post-workout meal will completely knock me out of ketosis that I am no longer burning fat the next day, even when fasting. I don’t know if what I am doing is right. Please, note that I no longer crave any carbs or sugars, except when I have busted my ass training while fasting for 20 hours or something, then maybe then I feel like having a banana or two as a desert after my first meal of the day.

  7. Hi Leanne, I have a question reg. thyroid. I had thyroid op in 2009 and my thyroid was removed completely. Can I do keto diet? Or I need to adjust keto diet to removed thyroid? Thanks!

    • If what you’re doing isn’t working, you’re in a fine place to try something new! I can’t speak from a medical standpoint, as I am not your healthcare provider. But I have seen many women in your place have great success with this eating style.

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