Coach Sal

PRESENTS: "Fight-Ignite-Excite"

Fitness Coaching • Nutrition Guidance • Life Coaching

• Autism & Special-Needs Coaching — backed by over 30 years of compassionate experience.

Please Note: As of 11/2025, all services are on a waiting list.

I am fully booked, but I always do my best to accommodate new clients

and families when possible.

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!

Benefits?

- Increased Energy Levels

- Enhanced Mental Clarity

- Sustainable Weight Management

- Improved Endurance and Performance

-Stable Blood Sugar Levels: Reduce the risk of insulin resistance and diabetes.

- Improved Satiety: Feel fuller for longer, aiding in weight management.

- Better Fat Utilization: Efficient burning of body fat for energy, promoting a lean physique.

- Reduced Inflammation: Lower levels of inflammation markers leading to better overall health.

- Enhanced Mental Performance: Improved cognitive function and clarity.

- Amazing Hunger Control: Experience incredible control over hunger, stronger willpower, and make healthier choices.

Step-by-Step

1 Reduce Carbohydrate Intake: Gradually lower your daily carbohydrate intake to 50 grams or less.

2 Increase Healthy Fats: Incorporate sources like avocado, nuts, seeds, and olive oil into your new lifestyle.

3 Fats: Avocados, olive oil, coconut oil, grass-fed butter.

4 Proteins: Grass-fed beef, free-range poultry, fatty fish (salmon, sardines).

5 Low-Carb Vegetables: Spinach, kale, broccoli, cauliflower.

6 Nuts and Seeds: Almonds, chia seeds, flaxseeds.

Some Healthy Fat's

- MCT Oil

- Avocado Oil

- Olive Oil

- Avocados.

- Nuts and Seeds:

- Fatty Fish:

- Grass-Fed Butter:

Common Questions

- How long does it take to become fat-adapted?

It varies for each individual. It may take anywhere from a few weeks to several months (some athletes may take longer).

-Can I have cheat meals once I am fat-adapted?

Yes, occasionally indulging in high-carb meals without significant setbacks is possible once your fat-adapted.

- Does age affect fat adaptation?

Yes, age can influence the rate of adaptation due to metabolic changes.

-Initial Weight Loss: In the first week of a ketogenic or low-carb diet, individuals often lose water weight due to the depletion of glycogen stores. This can be 5 t0 10 pounds.

-Fat Loss Over Time:

After the initial phase, fat loss continues at a steadier and usually slower pace. The amount of fat you lose depends on multiple factors including your starting point, calorie intake, physical activity, and individual metabolic differences.

-Sustainable Weight Loss:

For long-term weight loss, a steady rate of 1-2 pounds per week is considered healthy and sustainable for most people.

How Much Fat to Consume?

1. Fat Intake:

(Sample: 200 pound avatar/body)

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:

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