Foods to Eat to Get Fat Adapted Fast

When you go on a diet, you want your body to burn body fat efficiently because this is what happens when your body is fat-adapted. In this video, I will discuss what it means to be fat adapted and the foundational foods that help you get there.
Get the Low-Carb Food List: drbeckyfitness...
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More Videos by Dr. Becky:
3 Ways to do Intermittent Fasting: bit.ly/2p8bchh
What Can You Eat on a Low Carb Diet? (Full Food List) • What Can You Eat on a ...
When You Eat Keto This Happens [Step By Step]: • When You Eat Keto This...
5 Surprising Foods with Hidden Sugar: • 5 Surprising Foods wit...
5 Non Egg, Low Carb Breakfasts (What to Eat besides Eggs): • 5 Non Egg, Low Carb Br...
How to Make Weight Loss Easier after Menopause: • How to Make Weight Los...
Links to the studies mentioned in my videos can be found on my blog by typing the video name into the search: drbeckyfitness...
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Disclaimer: Dr. Becky Gillaspy, DC received her Doctor of Chiropractic degree from Palmer College of Chiropractic in 1991. Her use of “doctor” or “Dr.” in relation to herself solely refers to that degree. Dr. Gillaspy was a licensed chiropractor in Pennsylvania, but she no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Gillaspy and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Dr Becky Fitness LLC and Dr. Rebecca Gillaspy, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any conclusions drawn, services or product you obtain through this video or site.

[@beckygillaspy]

Get Dr. Becky's Low-Carb Food List Here: drbeckyfitness.com/low-carb-food-list/

[@standstill0641]

The only thing in this clip that I don't agree with is your seafood. Seafood is the oceans clean up crew / vacuum cleaner bag.. try eating the bread crumbs or food that you vacumn up from your house and eat that. You wouldn't, it's not good for you. Neither is seafood from the bottom of the ocean. God in Lev 11 tells us what meat and fish is for consumption and what meat or fish is not best for consumption. But no nutrionist appears to consider the intelligent design that our creator made, nor give real heed to His instruction for a healthy life style. He created our bodies and knows what is best for us when it comes to consuming foods.

[@drmarctagon]

@@standstill0641 In Mark 7:19, Jesus declares all foods clean.

[@恩-z1b]

Thank you very much

[@claireneeson5246]

I started my sugar-free journey in January of this year (the month of all good intentions!), had one or two mis-steps but now I'm at the stage where I a) don't eat any refined sugar, honey, syrup etc and b) don't actually want to eat them any more (my cravings for Jelly Babies, cream doughnuts and marshmallows are completely gone: never thought it would happen!) I actively look forward to my healthy meals now - loads of fish, especially oily fish, salad, veggies, fruit, nuts, quinoa, chick-peas. I've even stopped eating crisps (or chips if you're American) as I find that I just don't want to (and I was a total crisp-fiend until recently). I feel full after a meal and if I ever get a slight sweet-tooth moment I make banana-oatmeal bars or protein balls (dates, nuts, coconut oil, seeds, spirulina). I have the odd glass of wine but (and I'm amazed at this) I often don't fancy one at all (shocking - wine at the weekend used to be a given!) I roller skate a lot (I'm 54 so if I can, you can), I follow low-impact high intensity youtube workouts and I sleep like a log. I've actually never felt healthier in my life - defo recommended. Thanks to Dr Becky for informing me along the way. (I realise that I sound incredibly smug and annoying in this post - I'm trying not to be, honest, I'm just really enjoying feeling physically and mentally tip-top!)

[@yvonnecrozier4536]

Congratulations! I'm glad for you... and can relate!

[@shanekasper4587]

Claire. You don't sound smug at all. What an amazing accomplishment. I admire you. I have tried to give up sweets multiple times and failed. Post like yours encourage me to try again.

[@celesteinman56]

You go girl. I remember the beginning of my Keto journey. I wanted everyone to feel as good as I did. Still do. But it got to a point because of my excitement, that they see me and avoid me. Smug never, don't worry. As the song long ago said, don't worry be happy. Just some people dream of this too, they just want to do it there own way. My heart used to break because I just want people to get healthy. I'm an inactive health coach. Keto health coach. In my case it is the delivery. So, I'd rather great people like Dr Becky do it. She's such a lady.

[@sandrasatterfield4432]

Hurray for you!!

[@juliewhite7469]

🥳 🥰

[@daleval2182]

I was up against loosing a foot , a fat 350 lb body, i am now 299 ,foot is healing loosing 10 lbs a month, i decided very low veg keto, eat read meat, chicken,eggs butter , my foot has healed praise god only took about 4 months, never hungry or craving i fast 18 hrs every day now, watching my body change and muscle increase,gives me a new lease on life, Ketovore saving my life

[@celestestone]

Awesome story! Thanks for sharing!

[@CarbageMan]

People often forget the option of cooking in lard, tallow and ghee (though I usually cook in avocado oil, or extra virgin olive oil for low temperatures.)

[@Bawaal_Videos]

What a magnificent personality with a calming voice. 🙏🇮🇳

[@mattm1686]

I think it took me about six weeks, but man worth it! The benefits are numerous. It’s awesome to not be hungry all the time.

[@maschwab63]

Start with Bullet Proof Coffee. 1 oz coconut oil, 1, oz butter, 8-10 oz coffee, blend. MCT oil in the coconut oil gets absorbed quickly, converts to Ketons in the liver. Then you start to burn ketones without risking Hypoglycemia.

[@princessag584]

I’ve been on Keto for 4 weeks and have lost weight as well as inches. Great information given on this channel 👍🏽

[@hadeelalbazi1444]

Thank you for your informative video. I followed your instructions in low carb diet and lost 21lb within four months. I am 50 years old. Thanks again 😊

[@jamesgilmore1684]

Thank you Dr Becky. You are by far the easiest person to listen to and the most informational. God bless you💙🙏🏻

[@milicamarshastefanovich3312]

Hi Dr. Becky! I made your recommended salad that you’ve been talking about and I absolutely love it. I feel satisfied after eating it, but never heavy in my belly. The added nuts and seeds are perfection; never thought I’d enjoy feta cheese as much as I do. My go to lunch 🥗 Thank you!!

[@dangriffin607]

Thanks for posting. Learn something useful EVERY time!

[@jacquiround1193]

I agree

[@HS99876]

very good information, it would help if people learn how to cook, when doing low carb and fasting, you won't be eating that many meals in a week, I usually cook two to three times in a week and save the extra food for another day. for example , I make a big pot of cabbage soup with lots of Coconut oil, then I can add eggs, or cooked Ground beef, or cooked chicken or shrimp or .... to it every time I warm up a bowl of soup. You have to be creative.

[@forestlittke4649]

Videos that are under 10 minutes have the best impact on the public .... good job! As a culture we need to change the meaning of "breakfast" to be an AFTERNOON time frame rather then an a.m. routine. Your feed back please.

[@tawanarose2898]

Thanks for the food list! I love Your calm voice. Please know still praying for your husband.

[@carolbenson6524]

Listening to you regularly keeps me eating healthy! I love all the foods you speak about except for avocado 😕 and I love eggs!👍

[@sherylbeamer7189]

Thank you Dr. Becky, I’m new to you but your calm explanations have really helped! I’ve lost five pounds in three weeks and not suffering have more energy and feeling GREAT! 👏🏻👏🏻👏🏻🥰

[@littlevoice_11]

That brilliant, you must be really proud

[@DanielleRoyalegacy]

I just came across you and I'm happy that I did. We also listen to Dr. Ken Berry. I'm introducing you to my mother who eat a very low fat diet and she has terrible nausea and pains due to gallstones. She won't listen to us and she is skeptical about listening to a man. Hopefully you'll be the right solution. Thank you!

[@Michelle-uh7zy]

‘She is skeptical about listening to a man.”🤣🤣🤣🤣🤣 Me too sister, me too🥰🥰🤣🤣🤣🤣🤣

[@OffRampTourist]

A great 3rd source is Dr. Jason Fung. These three have turned things around for me and mine.

[@laveezatariq6573]

Knowledge with over loaded Sweetness ❤️❤️❤️ U r such a sweet spoken person Dr Becky I just lovvvv to hear from u 😊

[@maryz2681]

Dr. Becky, you have helped me so much and have been such an inspiration. I've been doing intermittent fasting for a while now and follow a few different sources but you always explain things so well and offer so much support. I did your 21 day low carb challenge and saw a lot of progress. Your recipes are delicious!! I have moments where I backslide but your videos always encourage me to get back on track. Thank you so much.

[@beckygillaspy]

That's great to hear, Mary!

[@jodyjackson5475]

You also want to ask at restaurants not to cook with canola etc. It’s so awful when I forget to ask for butter the smell and taste of rancid oil is nauseating

[@jasminebajaj4634]

I like listening to your diet video. When I listen, your encourage of speaking that I am not tired of eating salad now and avoiding carbs. Thank you so much Dr Becky.

[@AThagoras]

Thanks for another great video! I love your clear and straightforward approach. BTW, in Australia and in many places outside of North America, "entree" means appetizer or starter.

[@carolann6158]

Yes! I thought she was going to recommend we eat 2 courses 😊

[@mike1968442]

Im a strick keto individual, OMAD. Been on keto for just over 2 yrs. My problem is extended fasting. The longest time I have gone is 26 hours. I figured by this time, I would be able to go at least 30 hours. My personal goal is 3 days. Any suggestions???

[@PaperToPetals]

Great info. Thank you for posting this list. I’ve been practicing this method and have lost over 40lbs. I have another 15lbs to lose, can you give me any suggestions or do you have a video on losing those last few stubborn pounds?

[@maureenhovey4305]

Watch you every day for inspiration. One month in and 12 lbs gone. Thanks for all of your information.

[@beckygillaspy]

Wonderful! Congratulations, Maureen!

[@maureenhovey4305]

@@beckygillaspy Thank you. I was wondering what you think about cheese crisps. I have made them by baking shredded cheese until crisp.

[@charlesroulette5296]

Love your presentation: well organized and presented.

[@jayhay1237]

I'm relatively new to "fat adapted" (5 months). But I'm hooked on all the positives. Significant better mental clarity and reduced effects of inflammation. My first question is that these benefits are realized and significant, why do so many people rely on measures and numbers for their ketosis? In other words, if you're experiencing nirvana, why do you feel it necessary for affirmative response from others? And everyone is a bit different. But I have experienced when I slip and consume too many carbs, I can feel ketosis returning about 12 hours later -fasting. So I have less fear of occasionally falling off the wagon?

[@adriennedunne1748]

Can I ask you how is your own health since you started all this? I'm trying to follow this and I'm learning a lot. Thanks for the encouragement.

[@greeneyedmimibostian3013]

I started keto 4 weeks ago . I feel very good about this way as eating. Now I have covid . I hope I can continue my plan

[@Clare0116]

Boost your immune system with a daily plate of salad and above ground veggies, probiotic fermented sauerkraut, kefir, kombucha.

[@michellemoffett9458]

I wish I came across this video long ago. I remember I went full speed ahead into keto and I wasn't fat adapted and man was I bloated and tired. I felt awful. Now my body is used to it with no problems.

[@mcmacshalfilya]

And a very nice body it is!!

[@michellemoffett9458]

@@mcmacshalfilya Working on it! I like it!

[@mcmacshalfilya]

@@michellemoffett9458 I like it too!

[@beaupeep]

Yes! Everything she said lol! Dietary fat is your friend, eat it! And eggs are awesome 🙌😁I'm doing OMAD right now, and I have a coffee in the late morning with a shot of whole cream, it really helps to get me through til my meal time....

[@lesliemorris5695]

Thank you for this video!! I have a friend just starting keto and you explained it so well!! Hope your husband is still doing well also!!!!

[@tinaspruill8788]

I’m allergic to avocado what is the best high fat that can replace avocado?

[@davidevans3175]

I can tell you from personal experience this is 100% true.

[@marlenejohnston4854]

New here. Enjoying these videos and the information so much.

[@littlevoice_11]

Welcome to the fan club... we're all here to support you to get educated on health and implement a healthy lifestyle to be the best version of you 😊

[@relaxingnaturemelodies1287]

You need to discuss what happens when you have too much fat... I did 95% fat for 5 days. Felt like a million bucks, almost like that movie limitless

[@Rocadamis]

Regarding the suggested vegetables, I would try to stay away from nightshade vegetables (peppers, eggplant, tomatoes) and raw spinach as these are high in lectins that can cause leaky gut. Cooked spinach is better as cooking reduces the lectins significantly. If you have IBS or any other gut and digestive problems, try to avoid these to see if your digestion gets better. Keto will improve your digestion anyway, but avoiding these can help to have a cleaner Keto experience.

[@vk33771]

Right. And spinach also is high in oxalates that can cause inflammation and hinder calcium absorption.

[@Rocadamis]

​@@vk33771 Yes, the oxalates can foster kidney stones. So, if you are susceptible to them, avoid spinach.

[@elska17]

Listening to her interesting advice (this as others) helps my mindset and willing for action.

[@alicethompson8657]

Thank you Dr Becky for sharing. God bless you 🙏🏾

[@mandmmiller]

1)A, C, D 2)True 3) B

[@robertligas250]

Thank you once again. 🙏 for you Both. Have a Blessed Day

[@darlene2861]

Thank you Dr. Becky for this interesting video.

[@peterpowell6168]

Thank you for your videos 🙂 since I now went to ADF I noticed my pants were fitting little looser. Yay. I almost ate out of boredom last night but road the wave and will do my omeod today! Glad eggs are back ☺️ happy trails!

[@monicalane7136]

What is ADF?

[@margaridabrasil-butaitis9432]

@@monicalane7136 alternate day fasting

[@john2914]

Great Stuff. Thank you for all of your smarts and talents. Very good always.

[@soniamathew4594]

answers q:#1 fat loss, sustained energy, mental clarity q#2 true q#3 heavy whipping creme.

[@djdoolittle1315]

Thank you for the information on adaption

[@Amy.Scorpio]

Intelligent, useful info and advice 👍

[@sandysue202]

I struggle with eating any fish and I have the Alpha-gal allergy so beef and most pork is out. I have found that after several months of zero beef/pork and very minimal dairy that I can eat bacon and hard cheeses now so I think I can go back to this way of eating and do ok. I am looking forward to getting back to feeling better and hopefully dropping a good 15 to 20 pounds as well! These videos will be very helpful and encouraging!!

[@kimberlysimkins1420]

Excellent video just what I needed, Thank you

[@nickvia196]

Always good information Dr Becky. 👌

[@susiek8475]

The only problem is (and I follow a low carb diet) is yes we need more fats but they’re incredibly high in calories and if you ingest more calories than you need you’ll gain even if you’re following a perfect keto diet. For those of us who like quantity as well as quantity this becomes very hard, even a dish of chicken and vegetables can easily go over the limit with adding a lot of fat

[@Isis.Energy]

Try exercise to burn calories?

[@djkoenig4716]

There are carnivores who eat more fat animal fat than meat protein proportionally (& are recovering from obesity & diabetes) & they are still loosing weight. They even do fat-fasts! The key is: no starches or sugars, whatsoever!💜

[@meditationsandy]

Thanks so much! Very informative!

[@wanderingfree149]

I really need a video on sluggish gallbladder. I have right side ache but CT scan showed gallbladder normal. But it isn't

[@joebarbuto2760]

Your a great resource and inspiration to all of us. Wish we all had this knowledge growing up on the benefits of proper nutrition. But what did we know, we put our trust in the so called experts back then. Obviously there recommendations of a high carb low fat diet more or less haven't worked and has led to more obesity and ailments to our health. Glad that your bringing us the research and true facts , that have been proven and the benefits of LCHF and IF. Thanks. Dr.Becky 🫂 🇨🇦

[@juliebarnett9812]

Thank you for your video and list of foods. I like how you explain things. God bless you.

[@saeidehda3886]

your knowledge is amazing.

[@emmax0000]

Thank you! Always very useful information🥰

[@scp240]

Great concise summary. It works!

[@sherrysvesnik7711]

Very beneficial information. Thank you

[@rebekahpait]

This is informative and helpful. Ty

[@raeanolson5221]

That was Wounderfull Thanks!

[@stilmotionpicture]

i’ve learn to eat lots of veggies, it’s actually enjoyable especially when it’s tops with healthy fats, nuts and some protein like what you mentioned!

[@tootienottoofruitie1726]

Soak your nuts over night... will help

[@harrodsfan]

yeah right !

[@thejoshuathomas]

Wonderful presentation of this valuable information. Thank you for your contributions to helping others.

[@julierawlins5984]

Excellent information packed video. Thank you

[@stuartpierce121]

Thanks for video. Thanks Becky Jennifer 🤩

[@billg4630]

Started keto four months ago lost some weight...but weight loss has stalled no loss in 2 weeks..no sugar..little to no carbs except some from veggies etc...im diabetic and controlling blood glucose with diet alone under 130...why am I not losing weight

[@Allrandom42]

Thank you for the video, didn't the link you mentioned in the description box

[@lauraaday3230]

I have a question and I think you would be one of the best people to ask I have been on keto 7 months I lost 60 pounds I have a goal way of 150 I'm about 20 pounds away from it when I hit my goal weight should I stay on keto go to low car or what I've heard so many different opinions in so many different advice because I don't want to start gaining the weight back So I was just wondering if you could help me out

[@monicalane7136]

What is hito?

[@lauraaday3230]

@@monicalane7136 keto I use voice text cause I can't use my right hand it typed wrong sorry

[@carrie-joylloyd5785]

Monica Lane How facetious you are. You know exactly what was meant, no need to try and humiliate someone for the sake of it. From UK.

[@videogazer801]

I’m binge watching your videos because I’m a new subscriber and also because they provide great information. 👍💪

[@beckygillaspy]

Thanks for your comment, and welcome to my channel!

[@tommymack9054]

Great explanation

[@adrianmihailescu5255]

Thank you dr Becky!

[@damarisrodriguez5118]

Wonderful as always

[@sandyabrams7852]

Thank you!

[@jacquiesmith3165]

Awesome tips. Your videos are so informative.

[@iniubongowonam8929]

Thank you very much Dr. Becky

[@dayanidhi4897]

Thank you.

[@monicalane7136]

If this is the case, is the Paleo diet better than keto?

[@katysummer9418]

I am not into no sugar but I do think you should not overeat on it. Naturally I don't eat a lot of sweets and I don't crave it bc I eat healthy but if I want something I eat it but small amounts.

[@wisalmohammed5470]

Thanks for the update

[@cammieklund]

Hi!🌸 Every time I try to fat adapt this happens; I get insane intracranial pressure, like it feels like I'm about to have a stroke. Racing and pounding heart plus stabbing chest pain, feels like I'm about to have a heart attack. Severe insomnia, just getting 3-4 hours in total, waking up with racing heart several times. So, it's apparent that I run on stresshormones and I have to eat around 100-150 g of carbs to be able to sleep and these other symptoms go away. I once did keto/carnivore for about 9 months and these issues didn't get better so I finally crashed. Now I have been trying again, twice, and I had to give up bcs of the symptoms described above. It feels downright dangerous. The reason I tried again is because I have SIBO plus I'm just keeping on gaining weight even though I never eat crap. I haven't eaten a "cheat" meal in years. I only eat whole foods. So the carbs I currently is from fruits, berries, veggies, honey. But I do bloat and I wish yo be able to fast, which I can't do bcs the same thing happens; running on stresshormones plus can't sleep. I find it annoying to have to eat carbs several times a day to keep this from happening.🤪 I just don't know how to become fat adapted without this happening. I need to sleep and not be running on stresshormones, my body just can't take it. I ofc tweaked with salt and electrolytes. I have no clue on the right amounts, I tried different amounts. When I have tried to go keto/carnivore I don't eat any plants, just keep lemon juice in my water bcs I developed bleeding gums and had to reintroduce that. So my total carbs is pretty low, I don't think I'm ever over 15 g a day when I do that, counting lemon juice, eggs and butter/cheese/cream. I have tried without eggs and dairy aswell, it felt even worse. I don't know what to do!🤪🌺

[@NeverAloneNeverAfraid]

Hcl for digestion and pendulum probiotic might help

[@mattm1686]

There’s definitely a withdrawal. You could be experiencing some withdrawal side effects from no carbohydrates. Talk to your cardiologist or primary care physician about your symptoms.

[@bonniesmith2906]

Could be adrenal issues. Check out the book Adrenal Reset diet by Dr Alan Christensen. He does carb cycling for people with stressed adrenal glands.

[@GayleJLang]

Thank you? Just curious, what is the best way for someone who maintains a vegan diet to become fat adapted?

[@temporary3151]

LOL!

[@Clare0116]

Nuts, seeds, tofu. A lot of the vegan food being promoted now is really unhealthy, processed, bad fats and chemicals food.

[@malgkur]

Great video, very informative. Thank you!

[@marywilson8733]

Great information

[@sudhaseth2451]

Hi Dr Becky can you provide some information about proteins sources that a non vegetarian can include in weight loss Thank you ❤️

[@canosdeveli2768]

Hi Dr Becky thanks for the information. I would like to know what is half and half I never heard about it.

[@juliewhite7469]

Half milk, half heavy cream. Usually for adding to coffee ☕

[@davidsawmandave8731]

I just subbed, been watching videos on a binge I am about 3 months in a low carb/keto diet , not gonna lie , it still is hard because choices are not many for food when u work all the time however the weight is falling off but don't seem to have the energy like most talk about , I try to walk every other day and enjoy hiking mountain trails which brings me to asking a question , how do u eat on a long section hike of the Appalachian trail (55 miles) I feel like I need to eat allot of carbs then because the miles daily can really add up and I am really struggling with this next adventure, I did 110 mile section last year ( no diet then) and I remember how much food I could consume thanks for your help

[@chapter4444]

I can't believe I've never heard one of your videos before today. Very happily surprised

[@beckygillaspy]

Welcome to my channel!

[@Justme77400]

Dr Becky, you’re the best!!

[@scotthiddleston8246]

Not wrong, but I think it's more accurate to say that rather than carbs being an "easy source of energy", the body uses carbs first not because they're easy, but because it has to do so to control the blood sugar levels. The body hates carbs. It's like a foreign substance. Carbs raise insulin, and that causes all kinds of issues.

[@sonjakaubisch1355]

More energy, mental clarity

[@rickowen4410]

Love it! Love her!

[@ghassanco1]

Great info. Thank you

[@rollingstone3017]

Becky, why do patients on a starch diet get fat-adapted (i.e. they lose fat and their insulin levels drop)? Any thoughts?

[@nancyscott5340]

Wonderful informative video!!!

[@geirha75]

There is a new study published, on carbohydrates, insulin, and obesity. Carbohydrates, insulin, and obesity, Science 07 May 2021. Vol. 372, Issue 6542, pp. 577-578

[@yonihales9133]

What about cheddar cheese?

[@user-on7zd8yi8g]

Great information, but I’m sure it is not helpful to consume too many calories either. How do you stay within the calories that you will burn?

[@susiek8475]

Exactly

[@jax9349]

It's our obsession with calories that has been our downfall. Check out Jason Fung 'The truth about calories'. Our body doesn't know what a calorie is, it treats every macro differently. It's complex but do some reading or listening.

[@peziki]

There is so much info re high fat eatg. A recent med test showed elevated cholesterol level, deemed unhealthy. How do we balance incr fat intake when on low carb? What abt heart health?

[@tomfisher44]

The thinking is since you are minimizing carb intake, your body will use fat for energy. Good fats, not transfats like margarine and crisco. Giving your body high carbs and high fats is the standard American diet. Avoid the standard American diet. Your total cholesterol might go up a little but your triglycerides should go down and hdl should go higher. I look at like a tradeoff, you are possibly risking higher cholesterol numbers but you are decreasing glucose spikes, pre-diabetes, weight gain, and a whole lot of other health problems people on the standard American diet experience.

[@charlenesoares1367]

The foods you mention I do not eat being vegetarian.

[@EMVelez]

This is about a keto diet. Why would you be listening to this?