It’s actually not that hard. Fat Adaption is more about changing habits and behaviours, trusting that it becomes easy once these changes are achieved. For many the old habits have been there since early childhood. As such it will take some dedication to adapt.
Habits are best broken by dealing with them fully and with conviction. Weaning off bad habits just prolongs the process and has a higher rate of failure.
Top 10 mistakes
- Attempting to do this without supplementing electrolytes. (Magnesium and sodium specifically).
- Trying to hit a fat goal or thinking constant fat intake is necessary for fat adaption.
- Choosing processed or semi-processed over whole foods. e.g. Choosing sausage sizzle over salmon.
- Overeating. Not being responsible for the quantity of food that goes in your mouth.
- Using percentages as a goal vs grams for carbs and protein.
- Not getting a healthy amount of protein (0.8-2 gram per lean body mass).
- Following advice blindly without doing your own quality research. (Please follow a proven strategy, not random advice).
- Focusing too much on making complicated recipes simulating old diet, rather than eating simple manageable single ingredient food.
- Not dialling back the intensity (first 8 weeks are tough for runners and triathletes). Work closer to Maximum Aerobic Function heart rate of 180-age.
- Hanging on to sweet food and drinks by choosing artificial sweeteners.
There are many more, but locking in the above will see you avoid stumbling blocks that may surprise you. This a short term struggle after which the bad food habits are no longer a sacrifice, health is so much better and constantly improving month on month!
