The high carbohydrate intake of the standard American diet promotes the utilization of these carbohydrates as the main source of fuel for your body cells, tissues and organs. Lowering your carb intake tells your body that it is best to use glucose, or the sugar derived from carbohydrates, sparingly and to start burning more fat for energy instead. This transition process is called keto-adaptation, as described by Dr. Stephen D. Phinney, professor of medicine-emeritus at the University of California-Davis and co-author of "The Art and Science of Low Carbohydrate Living." It can take between a few days up to a few weeks before your body "learns" how to burn and utilize fat more efficiently.
Low-Carb Diet
Most low-carb diets recommend a very low carbohydrate intake during the first phase of the program. The objective of cutting most carbohydrates when getting started is to eliminate cravings for sweets and starches and to facilitate the transition from being a sugar-burner to becoming a fat-burner. To help you burn more fat as quickly as possible, follow the induction phase of your low-carb diet program by keeping your carbs below 50 grams a day, but consult your doctor first to ensure it is safe for you.
Fat Burning
The human body is very resilient, and if carbohydrates become scarce in your diet, your body will switch to burning more fat, both from your diet and body fat stores, for fuel. Almost all of your body cells and organs can use fat and ketones, which are a by-product of fat burning, as a source of energy. This includes your brain, heart and muscles. Ketosis is the term used to refer to the fat burning mode that your body switches to when following a low-carb diet. Ketosis is a perfectly normal state, as explained by Dr. Phinney, and should not be confused with the dangerous condition called ketoacidosis, which can affect uncontrolled type 1 diabetics.
Keto-Adaptation
Keto-adaptation refers to your body becoming adapted to burning and utilizing fat for energy. If you restrict your carb intake, your body can become keto-adapted within a few days, although it may take up to six weeks for some people to become fully keto-adapted. Once you are keto-adapted, you will notice that you have more energy and that your energy and blood sugar levels are more stable throughout the day.
Short-Term Side Effects
Before the keto-adaptation process is complete, it is possible to experience a few side effects, as your body transitions from utilizing carbohydrates to using fat. Some people can feel more tired, lethargic, weak, irritable or dizzy. To minimize these side effects and help your body get into fat burning mode more quickly, drink plenty of water and include enough fat from coconut oil, olive oil, butter, cream, cheese, eggs and meats at each of your meals.
References
- "The Art and Science of Low Carbohydrate Living: An Expert Guide to Making the Life-Saving Benefits of Carbohydrate Restriction Sustainable and Enjoyable"; Stephen D. Phinney and Jeff S. Volek; 2011
- "The New Atkins for a New You: The Ultimate Diet for Shedding Weight and Feeling Great"; Eric C. Westman, et al,; 2010
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