Regardless of age, when our body is fat-adapted, it can effortlessly generate energy from sugar and fat, giving us a better metabolic position and a defined body.
A long time ago, when struggling with metabolic issues, I learned that anthropological studies indicated that humans survived famines and evolved by gaining fat-adapted bodies. When studying mechanisms, I found that gluconeogenesis and ketogenesis enabled this evolution. I documented and summarized the scientific details in various articles and blog posts.
In summary, when food is scarce, the body can produce adequate energy from sugar and fat molecules. This metabolic shift is valuable for health and life span. The transition from glucose to fat-burning mode is a metabolic process that occurs when the body switches to a metabolic state to use sugar and fat simultaneously as energy sources.
This transition can automatically occur when we eat less carbohydrates, fast (intermittent or periodic), exercise intensely, or expose the body to cold or even heat. The primary mechanism behind this transition is the body’s adaptation to low glucose availability and creating an alternative energy source from fat molecules known as ketone bodies like
A fat-burning state has many benefits, including healthy weight management, sustained energy, improved insulin and leptin sensitivity, less stress and inflammation, increased mental clarity, and better metabolism, thanks to the biochemistry of ketogenesis.
Ketosis was life-changing for me because it helped me to overcome abdominal obesity, prediabetes, chronic inflammation, arthritis, mood swings, hunger pangs, cognitive decline, and brain fog.
In this story, I first discuss the benefits of switching from sugar to fat-burning metabolism and then provide practical steps and proven tips from my personal experience to achieve this goal sustainably and joyfully. You don’t have to starve yourself as our ancestors had to do, unfortunately, due to situations beyond their control.
By the way, fasting, one of the protocols in this story, has nothing to do with starvation. I proved it like millions of others by doing periodic water- only fasting up to 10 days at least four times a year. I keep saying this as some people keep making baseless claims on social media to sell their products and services and make the public fat and sick.
Realistically, now, two billion people live with fatty liver disease, millions of people are metabolically broken, and obesity is an epidemic globally. All this happened in the last thirty years when nutrition science was corrupted due to more commercial focus and less health focus.
Here is a summary of why you should switch to a fat-burning metabolism.
The first reason is healthy weight management and desired fat loss when needed. We now know that the body can access the stored fat when glucose levels are low and insulin hormone is silenced. This can lead to fat loss when desired. It also helps us with healthy weight management.
Excessive sugar and insulin spikes can prevent fat mobilization and burning, causing visceral fat gain. However, it is possible to get fat adapted even if we consume some carbs. In addition, a fat-adapted body can protect muscles even during a temporary caloric deficit thanks to signaling molecules like ketones.
The second reason is improved cardio-metabolic health. There is also significant evidence that excessive sugar consumption, which causes hyperglycemia is associated with cardio-metabolic disorders such as metabolic syndrome, fatty liver, type II diabetes, cardiovascular disease (heart attack or stroke), and some cancers.
The primary reason is the impact of elevated blood sugar and too much insulin. Insulin resistance is a hallmark of metabolic disorders. For example, hyperinsulinemia and insulin resistance caused by hyperglycemia can imbalance and dysregulate other hormones like leptin, cortisol, growth hormone, and sex hormones.
The third reason is increased physical and mental energy. When the body gets fat-adapted, it can use sugar and fat more efficiently by alternating between two energy sources, creating metabolic homeostasis. During the fed state, the body can use sugar; during the fasted state, it can use stored fat such as Triglycerides and ketones (a cleaner energy source for the brain).
The fourth reason is reduced oxidative stress and inflammation. A fat-adapted body can create less oxidative stress and inflammation, as I explained in a previous article. This is mainly due to the effects of ketone bodies serving as signaling molecules and providing the required energy to the cells. Excess sugar and high insulin are associated with oxidative stress and chronic inflammation, as evident in people with metabolic disorders.
The fifth reason is improved mental and neurological health. Since the fat-adapted body has readily accessible energy, lower oxidative stress, and less inflammation, the brain and nervous system might function better, preventing mental and neurological disorders.
For example, ketone bodies, especially β-Hydroxybutyrate, can improve mood and put the brain in growth mode as a signaling molecule. The effects of ketosis were proven by treating epilepsy patients for decades.
The sixth reason is better hormonal balance. As the body utilizes fat more effectively when it gets fat-adapted, hormones and neurotransmitters might work more optimally. Some hormones are synthesized from fat molecules. For example, leptin is produced mainly by adipose tissue (fat cells). Numerous hormones are needed to consume healthy fats.
As I documented in many articles, excessive refined carbs from ultra-processed foods, sugar, fructose, and alcohol consumption might dysregulate various hormones and cause metabolic and mental health issues.
How to Switch to Fat-Burning Metabolism Methodically and Easily
1 — Cut ultra-refined carbohydrates and any junk food and replace them with whole foods.
This systematic literature review via PubMed (1966–2014) included 17 clinical trials covering 1797 patients. It concluded that “Future evaluations of dietary guidelines should consider low carbohydrate diets as an effective and safe intervention for weight management in the overweight and obese, although long-term effects require further investigation.”
This study published in Cell Metabolism states, “Dietary carbohydrate restriction has been purported to cause endocrine adaptations that promote body fat loss more than dietary fat restriction.” The study confirmed that “Cutting carbohydrates increased net fat oxidation, but cutting fat by equal calories had no effect.”
Refined carbs and junk food adversely affect metabolism, causing undesirable hormonal effects that lead to fat accumulation and metabolic disorders.
When we reduce refined carbs, the body can have a better chance to use glycogen stores and tap into belly fat for energy utilization. During this process, the body creates alternative energy called ketone bodies.
During the transition period from glycogen to fatty acids, the body undergoes a metabolic shift, relying on stored fat as an energy source instead of glucose.
This transition can cause a temporary glucose drop, where blood glucose levels fall below the normal range. However, ketones can offset the effects of low blood glucose, as evident in a fat-adapted body.
Ketosis puts the body in a metabolic advantages position. I documented numerous benefits of ketosis in previous articles. In addition to lower fat, ketosis can significantly lower chronic inflammation and cause mental clarity by activating growth factors like BDNF.
Lowering carbs can help us manage blood glucose levels and make the body more insulin-sensitive. It can also regulate leptin (the satiety hormone), cortisol, and sex hormones.
Although carbohydrates are not essential for the body, eating complex carbohydrates, especially from plants, can be beneficial. The critical point is to consume carbohydrates from whole foods, not processed foods.
However, large amounts of refined carbohydrates can break metabolic homeostasis and cause metabolic dysregulation. This is not just an opinion; many studies have demonstrated this fact empirically.
Consuming adequate proteins and healthy fats is critical for a balanced diet to maintain metabolic homeostasis, as I cover in the next section.
2 — Don’t be afraid of healthy fats and consume adequate proteins from bioavailable sources.
A few years ago, I documented my transition from replacing carbs with healthy fats. I consume 200 grams of healthy fat daily. This approach gives me clean energy and maintains a fat-burning metabolism.
I also shared how taking 70% of my calories from healthy fats benefitted me. This does not mean gorging with fats or drinking oils. Fats are dense in calories, giving us more energy than carbs, and we need to consume them from whole foods.
In addition to energy, healthy fats are also needed for hormonal balance. If our hormones are not optimal, we face serious health issues. Some hormones cannot function without dietary fat. Therefore, fat-free diets are hazardous. I documented my prior issues caused by fatphobia.
The most significant advantage of healthy fats is that they do not spike insulin, unlike carbs. Therefore, getting most of our calories from fat can make the body more insulin-sensitive and fat-adapted.
To mobilize fat and increase fat burning, we need to consume healthy fats and bioavailable proteins. Fats are for energy, and proteins are the building blocks of the body, even though proteins also provide energy. When we consume fat, the body can use proteins for its real purpose.
Ketogenic and fast-mimicking diets are also beneficial for achieving low or moderate ketosis. Furthermore, supplements like MCT oil and ketone salts are available over the counter and can aid in ketosis induction.
3 — If possible, refrain from snacks. Consider time-restricted eating or periodic fasting for optimal results.
When we snack frequently, the digestive system does not have a chance to rest and heal. And if snacks include high-carb foods from ultra-processed foods, the insulin can spike. Even food with high proteins can increase insulin levels. When insulin is high, the body will remain in sugar-burning mode.
Therefore, an effective way for those who have no metabolic issues to lower blood glucose and reduce insulin spikes is to stop snacking if possible. When insulin is high, our bodies do not burn fat. However, there might be exceptions for snacks due to underlying health conditions.
The next options are to skip a meal, fast intermittently, or try long-term fasting, as I do every three months. Eating our food in a specific window, such as within eight hours, can rest the digestive system, lower insulin spikes, and allow the body to utilize stored fat as an energy source.
When we refrain from eating for 12 hours or more, the body finishes the energy in the glycogen stores and starts using the stored fat as an energy source. After 16 or more hours of fasting, fat-burning significantly increases, and remarkable healing systems get activated. There is no drug for this yet, but scientists are working to mimic this natural process, so soon we might have some.
I have been using long-term fasting to initiate autophagy and mitophagy processes, which clear the garbage from our cells, produce more ketone bodies as clean energy, lower inflammation, increase the growth hormone, and boost BDNF.
Intermittent fasting is also somewhat effective for autohapgy. I documented scientific results in a story titled The True Science Behind the Health Benefits of Time-Restricted Eating, Including 23 Quality Clinical Studies.
4 — Exercise regularly and joyfully.
It might not be possible to fast for some people for various people. I also know that some people, like my loved ones, cannot stop eating carbs or cannot consume too much healthy fats.
In that case, the alternative solution for them is the burn calories through exercise and constant movement. Exercise and other physical activities like daily chores and gardening can burn calories. Intense exercises and resistance training can even burn calories at a rest state. However, excessive exercise can cause adverse hormonal effects. We need to be careful to maintain hormonal balance.
For example, intense exercises can induce physical stress. Therefore, the body creates more stress hormones like cortisol. When cortisol levels exceed the threshold, the body cannot utilize the stored fat, especially visceral fat. So, when we live with excessive cortisol, the fat loss remains a dream.
A viable option is to have a personalized workout regime that aligns with the body’s requirements. Before starting an exercise regime, it will be beneficial to consult qualified healthcare professionals who can check your medical history and guide you through different exercise types.
For example, some people can do better with weight training or calisthenics, and some do well with moderate cardio or high-intensity training. It is an individual matter, depending on multiple factors.
An optimal way of staying insulin-sensitive is walking 30 minutes for two hours after the main meals. When the food is digested and turned into calories, the insulin spikes to reduce blood glucose.
Exercise also activates the lymphatic system, which is crucial in detoxifying the body. A lack of physical activity in our daily lives can lead to an imbalance of hormones, which can cause health issues in the long run.
Regular exercise is necessary for healthy people, except those who cannot move due to underlying health conditions. Studies indicate that 150 minutes of weekly exercise can lower the risks of metabolic disorders, including cancers. Treating workouts as hobbies can be helpful. Using daily chores is an excellent opportunity to burn calories and improve fitness.
5 — Manage oxidative stress and chronic inflammation.
Oxidative stress can disrupt metabolic balance by impairing glucose and fat metabolism, causing mitochondrial dysfunction, and activating inflammatory pathways. Excessive stress can dysregulate hormones and lead to weight gain and metabolic dysfunction.
Oxidative stress can cause inflammation. Chronic inflammation can disrupt metabolic homeostasis by impairing insulin signaling, dysregulating fat metabolism, causing adipose tissue dysfunction, inducing mitochondrial dysfunction, and overactivation of the immune system.
The body can cope with oxidative stress by creating stress hormones. For example, more stress requires more cortisol hormone. Elevated cortisol, which depends on glucose metabolism, can lead to muscle loss and prevent visceral fat burning even if we increase exercise.
We can reduce stress and inflammation by avoiding foods that stress the digestive system, abstaining from toxins and pathogens, regularly moving the body, getting nightly restorative sleep, and taking time to rest and recover. Slowing down and resting is critical to preventing chronic stress and inflammation.
Adequate sleep, rest, and timely recovery are essential for metabolic balance. Without them, hormonal regulation can be disrupted, and increased appetite can cause excess calorie consumption.
Emotional stress can also disrupt metabolic homeostasis. Excess emotional stress can cause hormones to become imbalanced, and the immune system can become weak and compromised.
Additionally, entering ketosis and leveraging the power of thermogenesis, as I cover in the next section, can lower oxidative stress and chronic inflammation. Here is how Ketosis Can Lower Chronic Inflammation and Improve Metabolic and Mental Health in 6 Ways.
6 — Don’t be afraid of cold or heat exposure unless you have underlying health conditions.
I wrote a lot about using the power of adaptive thermogenesis, which means exposing the body to bearable cold and heat. Adaptive thermogenesis occurs when the body increases or decreases heat, such as during cold or heat exposure. In addition, interchangeable health and cold activates the lymphatic system.
Toxins and pathogens can challenge our defense system and harm our metabolism. Our bodies store these harmful substances in fat cells as a survival mechanism when exposed to them.
The more fat we accumulate, the more toxins we reserve, which can increase inflammation and disrupt the body’s delicate balance, leading to metabolic and other issues.
Fortunately, several solutions address toxins and pathogens in our environment. One of them is thermogenesis, which can activate the lymphatic system, eliminate toxins and pathogens from the body, and strengthen the immune system.
To activate the lymphatic system, various lifestyle habits can be adopted. For example, cold showers, ice baths, and dry saunas can be beneficial. Excessive heat from dry saunas can remove toxins and pathogens from the body. Excessive cold exposure, like cold showers or ice baths, can burn more energy and change the fat color from white to brown.
Conclusions and Key Takeaways
The process described in this article might not suit everyone’s needs. Some people can only perform in a glucose-burning metabolism for various reasons. Those with underlying health conditions need to obtain timely professional support.
Becoming fat-adapted, or keto-adaptation, involves orienting our bodies to use dietary or stored fat as the dual fuel source instead of being dependent on eating carbohydrates or stored glucose in the glycogen stores.
However, the body will always need sugar, which is created through gluconeogenesis without consuming carbs. This is a controlled and well-adapted process in healthy bodies. Therefore, we need to understand the biochemistry of ketogenesis.
While studying biochemistry at a postgraduate level, the most interesting and life-changing subjects for me were ketogenesis, gluconeogenesis, and nutritional biochemistry. I learned that while ketosis is ideal for some patients, like those with epilepsy, and it has nothing to do with starvation,
Fat loss requires hormonal balance and caloric deficit by reducing food intake, increasing energy expenditure by moving the body, and creating thermic effects by exposing the body to cold temperatures.
However, excessive caloric deficit can lead to muscle loss and cause undesirable health conditions, such as slowing the metabolism and leading to nutritional deficiencies. A viable and sustainable solution is getting a fat-adapted body by switching it to a fat-burning state.
The key takeaway from this story is to change our eating regimens, refrain from a sedentary lifestyle, manage stress, and leverage thermogenesis to gain a fat-adapted and fat-burning metabolism.
I leave you with Six Tips for a Youthful and Healthy Life as We Age. If you are also interested in the mental health aspect of diet you may check out β-Hydroxybutyrate: 2 Vital Role of Ketogenesis in the Brain for Dementia Prevention / Treatment
Thank you for reading my perspectives. I wish you a healthy and happy life. I am here to help, so reach out when you need help. More stories like this are in this collection!
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