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If you are like me, you have read some of the great research out there about the benefits of fat adaption. There are many therapeutic benefits of becoming fat adapted and following a ketogenic diet. A new is a new study from Australia about how fat oxidation helps make us faster. The study highlights rethinking the role of fat oxidation in athletes. Many of my clients say, "sure, that sounds great, but is it hard to do". Actually, it is pretty simple. It takes about four weeks, give or take, for our bodies to switch to burning fat.
Step 1: Switch to a ketogenic diet. A ketogenic diet is a high fat, moderate protein, and low carbohydrate diet. The ratios for a ketogenic diet are ~70-90% fat, ~10-15% protein, and 0-7% carbohydrates. There are many new names for a ketogenic diet. Common names for a ketogenic diet are Low Carb High Fat, Banting, or Atkins.
Step 2: Exercise at low intensity. Follow Dr. Maffetone's MAF 180 Formula during the fat adapted stage. Exercise at least 30 minutes a day up to 90 minutes. Good exercises are hiking, swimming, biking , running or light circuit training in the gym.
Step 3: Meditation practice. The autonomic nervous system controls the balance of our parasympathetic and sympathetic nervous system. This controls how our body functions. The regulation of the internal organs and hormones. Wow, that sounds pretty important. When our bodies are stressed, nervous systems is out balance. Meditation soothes the nervous system and puts you right back in balance. It doesn't have to super hard, long or complicated. Check out YouTube videos for easy guided meditations. I sit five minutes every morning in silence and then write the ten things I am grateful for and why.
That's it, I said it was a super simple process, I didn't say it was easy. Knowing what to do is not the same thing as doing it. Becoming fat adapted takes some time and patience. Like meditation, it is a practice, not a perfect.
Stephanie is an endurance coach with a passion for motivating people to live healthier.