In following the LCHF with US programme, your body will go through a period of adjustment as it relearns how to use fat for fuel, instead of glucose. Once our bodies have mastered this, we will be “FAT ADAPTED”. For most of us, this will take between 3 – 4 weeks and for some, this can be a bumpy ride! Being FAT ADAPTED will allow:
  • Effortless weight management
  • Stable energy levels
  • Better performance
  • Quicker recovery from injuries and illness
The most important thing is to be patient and give your body the time to adjust. Remember we are all different, so there is no golden rule. 1. So how do we get FAT ADAPATED? Following the LCHF with US programme is the first step. In the first 4 weeks we will work with you to help personalise your individual needs. For many people going alone, this can be a daunting and confusing process, with many hurdles that could prevent them from reaching the Fat Adaption. The Adaption phase If you have had a moderate to high carb based diet, it is likely you will experience some if not all of the following symptoms, when changing to a low carb high fat, whole food diet.
  • Dizziness
  • Light headedness
  • Brain fog
  • Lack of energy
  • Cravings for sweet stuff because of sugar/carb withdrawal
These symptoms are normal and expected as your body is adapting from obtaining its fuel solely from glucose, to using ketone bodies which your liver produces to help break down fats. It normally takes a couple of days to deplete the body’s glycogen reserves which then allows our livers to begin producing Ketone bodies. For most this results in some ‘down days’ thankfully these don’t last long. It is critical during this phase that when you crave sweet things or carbs, that you don’t cave in!  Some of the things to be mindful of:
  • Eat enough salt:
A common issue for many starting out on a Low Carb High Fat diet is a reduction in sodium in the body. This occurs as the body tries to balance sodium-potassium levels. Adding to this, it’s likely you will be eating less processed food and thus less salt. Low salt can result in:
  1. hypotension (low blood pressure)
  2. cramps
  3. dizziness
  4. fatigue
To manage this, we suggest adding salt to your diet (up to 5 grams a day). We recommend that you use a good quality salt, like Himalayan Salt, as this contains 84 minerals necessary for good health.
  • If in doubt, eat more fat:
Becoming Fat Adapted is not a weight loss phase. You may end up losing weight, but the aim for this stage is for your body to make the metabolic switch. Many find Coconut oil helps in alleviating symptoms, as the brain is able to use this type of fat easily. Making it a good second temporary fuel source to the brain as you adapt. 2. Avoiding the grey zone – low carb limbo is a horrible place to be
  • Watch your carbs.
Eating too many carbs will mean that you don’t quite deplete the brain of glucose enough for it to have to reset its fuel supply. This will most probably be the biggest stumbling block for most people. You can end up in a grey zone where you rarely have enough glucose to run the system, but you haven’t depleted it enough to stimulate ketone production and use. It hurts and it’s no fun and it’s unnecessary. Watch your protein too! When you eat protein in excess of your daily needs –about a deck of cards size of protein each of three meals – then that extra protein will be converted to glucose by the liver. This is the hardest part by far in switching to this sort of eating plan.
  • Know what you’re eating.
You have to have some way of learning how much carbs, protein and fat are in the various foods that you eat. The easiest way, thank goodness for technology, is the mobile app MyFitnessPal.  Don’t worry about the calories, but look at the % of protein, carbs and fat you are eating each day.  We are all different, but we would suggest starting with approximately 70% fat, 20% protein and 10% carbs. ( plus or minus 5% depending on the individual ).