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FAT-ADAPTED

What is Fat Adaptation?

Fat adaptation is the process where your avatar/body shifts from using carbohydrates as its primary energy source to utilizing fats.

Let's Break It Down! 

How Much Fat to Consume?

1. Fat Intake:

(Sample: 200 pound avatar/body) 

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  • Calories from fat should make up around 60-75% of your total daily intake when trying to get fat-adapted.

  • If you aim for about 2,000-2,800 calories per day, this would equal about 130-210 grams of fat per day.

2. Protein Intake:

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  • Protein is typically kept moderate to maintain muscle mass without encouraging the avatar/body to convert excess protein into glucose.

  • A good guideline is around 0.7-1.0 grams of protein per pound of body weight (Ages 50+ take more).

  • For a 200-pound person, that’s about 140-200 grams of protein per day.

3. Carbohydrate Intake:

To become fat-adapted, carbohydrate intake is usually kept low—around 5-10% of your total daily calories (or none).

  • This often equates to about 20-50 grams of carbs per day.

 

By keeping your carbs low and fats high, your body will start relying more on fat stores for energy, which is key to becoming fat-adapted.

Water (plus minerals)?

Recommended water intake for different avatar/body weights, ranging from 0.5 to 1 ounce per pound

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