Want to Get Fat Adapted? AVOID These 4 Things
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- Опубліковано 6 чер 2024
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Anyone can get fat-adapted by changing their food choices and eating schedule in ways that encourage continual low insulin levels. Fat adaptation refers to your body’s ability to convert fat to energy. When you’re fat-adapted, your body is less dependent on quick-energy foods like carbohydrates. Instead, it taps into your energy-rich body fat to power your day. With that energy source now readily available, you experience less hunger, sustained energy, and better fat loss. This video shares how to get fat adapted and four things that can knock you off course.
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More Videos by Dr. Becky:
3 Ways to do Intermittent Fasting: bit.ly/2p8bchh
Put Fat Loss on Autopilot - Get Fat Adapted & Stay There: • Put Fat Loss on Autopi...
The Problem with Willpower & How You Can Use It to Lose Weight: • The Problem with Willp...
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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. - Навчання та стиль
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I love how calming and relaxing Dr. Becky’s voice is. My cortisol goes down just listening to her.
Agree. She is very credible.
Me TOO!!! I was just thinking how grating the high energy frenetic voices were that I was listening to. LOVE her voice!
Same here. Love her calm presentation.
Do you eat any kind of low sugar bread?
@@peggykey5570 I don’t. I have tried some breads that are supposed to be “keto” and they either weren’t really keto or had really awful taste or texture. I would just rather forego the bread and have a lettuce wrap or have it naked. There are plenty of recipes out there for pizza crust and other “bread like” substitutes…such as fathead dough. UA-cam has many people whose channels are all dedicated to the keto and carnivore ways of life. 💪
I watched you for a full year before biting the bullet and eating Keto. I’m 10 weeks into this new lifestyle and I’ll never go back to eating sugar and processed foods. Thank you so much for the work you have put into this channel. It has equipped me with the essential knowledge necessary to be successful. The benefits far outweigh anything I could have imagined: no cravings, clear thinking, no joint pain. I could go on and on, but one will just have to do it in order to experience it.
That's great to hear, Janna!
I'm with you! I feel so good and I know sugar is toxic for me, so I how I will be able to maintain this lifestyle.
I dont eat sugar or processed foods, but keto is a no go for me
3 weeks carnivore stopped added 1 week keto 15lbs then another 3lbs. Cycling is the way for me. Trying some intermittent fasting next. Don't think stuck in 1 state is our ancestors way.
Keto is unhealthy because it is too high in protein.
I eat when I'm hungry. If that is two hours after I last ate or 24 hours later that's when I eat. I have found that if you just eat right your body will start figuring out pretty quickly what it needs and when. I started out constantly hungry and then one day I wasn't hungry for a while and before I knew it I was going one or sometimes two days without eating or only a snack like a hardboiled egg or a slice of cheese. I didn't even start excersizing until I was 72 lbs down. I lost that in 4 months, but friends took longer. It depends in part how much sugar is part of your diet. If you are a sugar addict the change is usually pretty quick, if your more of a savory person (chips, fries, etc.) the change seems to be slower. The thing I had to learn was to lose the mindset of I've stalled so it's no longer working. It is... you just have something interfering and you need to figure out what you are eating that is triggering you. Sometimes that is easy but most of the time it takes time to figure it out, one of mine was tomatoes, once I dropped them my weight loss picked back up. This is a very good break down and I have enjoyed seeing this again from a starter perspective. Spend time listening to your body, when your extra tired, when you have pain, etc, and learn what is triggering those things. No two people can eat exactly the same it's a learning process. Blessings
Wise great comment
Excellent video and 100% good and correct advice. I have been working with a specialist in this field and i am now fat adapted. It took me 6 months, there were no shortcuts, discipline and consistency are required. As i sit here typing this i am 22 hours into a 24 hour fast, only water and herbal tea, and doing it easy. No cravings, no " Hangries ", and have a heap of energy, just about to go for a walk. But anyone reading this, re watch this video, " It Does Take Time ", but you will get there if you stick at it.
During the beginning of my Keto journey, Redmond’s real salt saved me! I eat 5g per day still, over 2 years later ❤
Easily understood! Thank you Dr. Becky!!
@DrBecky - Thanks for this well-explained video !
Thankyou Becky ,explained so simply = subscribed.
Thank you Dr. Becky; so encouraging!
I love your channel! It is so informative and relaxing ! Your voice is so relaxing and the background is nice and relaxing. Thank you.
Very supportive advice. Sane and practical.
You're the best! Thank you so much for consistently sharing gold nuggets of information.
Thanks for the new inspiration! Everytime I hit a bump or an obstacle there you are to help me to keep going. P.S. I got LMNT to try! Hopewhen the weather changes I will be a little more active and need it!
Much to learn about healthy, low carb nutrition. You present a very straightforward and simple explanation. Thanks.
excellent video, good information well explained but well within my short attention span : ) thank you.
Excellent review. Thanks.
You are awesome Dr. Becky!! Thank you for all the valuable content you provide!! Your delivery inspires confidence that goals are achievable.
Dr. Becky's message is clear and concise and very easy to understand. I find her enjoyable.
good info, much appreciated
Excellent video. I needed a motivation to get back to low carb/keto dieting. Thanks
Thanks, Becky!💗
Very well done!
Very helpful. Thanks!!
This video is solid gold. Literally every sentence is a gem. I just can’t thank you enough Doctor Becky for your easy to understand explanations. I like how you don’t make me feel bad about myself or my past actions that harmed my metabolism. Thank you so much!
Love LMNT; our functional medicine doctor recommends, too!
Hi from Africa, dr, Becky, it always great informative and helpful tips, thanks,
Thank you Dr Becky
I love Becky so much! She speaks my language.
great video - thanks
Love it! Thanks!🤩
Thank you.
Makes sense, thankyou so much.
Thank you Dr Becky! I needed this. I’m 5 weeks Keto and currently have very little muscle endurance. I “hit the wall” very quickly when performing any strenuous activity. I work a very physical job as a landscaper and was beginning to get a bit downhearted. My main goal in adopting a keto diet is for fat adaptation and metabolic flexibility. I will stick with it!
Doc ur smile makes video even better
Thanks for the important tip on electrolyte balancing during keto diet..regards from chennai India
Thank you! 🙂👍
Very good video. Of all the other ones I have watched, nobody has explained the need to allow time for our bodies to adapt to the changes of low carb to fat adapted. I have been trying to lower blood glucose and that was explained being at least 3 months to have any consistent results of lower blood glucose, because that is how long it takes for normal full replacement of old to new new blood corpuscles . From lowering my carbs, I can see over the past 2 months the trend is downwards towards lowering my level and variation of blood glucose, so it stands to reason that fat adaptation should be somewhere in the same timeframe and we should not expect instant results.
Whilst I have shortened my eating window to noon to 6-8pm this has helped control glucose, I think in one more month alternate days fasting and exercise may be more sensible.
Thank you for a well delivered and calm presentation. I still have a long way to go to my goal.
Thank you❤
Dr. Becky, thanks, you are one of very few that makes total sense about nutrition and fat loss. I am following you for years and your messages are always consistent to science and extremely helpful. Thanks for everything you do and the books you write. With much appreciation 😌.
Thank you for your comment, Marga T-H! I appreciate it.
My husband (76) and I (73) just discovered your UA-cam channel and are so grateful. 👍🙏👏 Frank has terrible joint inflammation and on many medications- both of us are obese. We started a Keto diet 2 weeks ago and losing weight consistently. However, we want to be healthy. In earlier videos you suggested supplements- BERBERINE & MCT oil & MAGNESIUM. What products are best😳 so many options!!!
Thank you! Particularly for explaining the water weight gain if you break your fast with a carby meal. Your explanations are wonderfully simple and clear and the reasoning behind things really helps me. I recently did a 4 day fast then Omad but just 2 meals, even though not particularly high in calories, whacked the weight back on immediately which was dispiriting to say the least. Now I understand what I did wrong!
❤
I happened upon your videos about a month ago. I have steadily gained a huge amount of weight over the last five years, due to several health problems and medications. I was feeling pretty hopeless. After watching that first video, I immediately felt calmed and reassured that I *could* get my health back on track. I binged several videos after that first one 😂, and here I am, at the end of that first month, almost 11 lbs lighter -- with no cravings or brain fog. A new health issue has popped up for me, necessitating that I keep a very close eye on my electrolytes. But I feel empowered to tackle it now, instead of cloudy-headed and overwhelmed. I'm a teacher, and I very much appreciate your clear and informative -but never pedantic-method of explaining. Thank you so much for each of these videos.💜
Thanks for your comment, and congratulations on your progress! I wish you all the best!
Thanks doc
You r so generous 💖
can you please tell me if oatmeal is a good snack? I have heard good and bad things, but I would love to hear your take on it.
Thank you
Great video! I needed this today!
I was on keto for a year and lost a significant amount of fat, especially in my midsection. However, I also lost a lot of muscles and my butt looked awful. I stopped keto but I am not overloading myself with carbs and I make sure I exercise. My muscles came back and I want to stay like this. But I can say keto helped me like magic. Thank you, Doc. You are always encouraging.
Odd, I put on muscle without doing much different when eating keto. The extra protein helps.
@@mikafoxx2717 Good for you. There are also other people who have experienced losing muscles while doing keto. Protein and exercise surely help.
I disagree with the keto macros regarding protein. I have packed a lot of extra muscle with resistance training and rowing as I have lost 150 pounds (can curl 30 pounds more than when I started for example). Of course, as my keto doctor said, I am getting my fat from my excess body fat right now. Not sure what I will do when I get my body fat down to my 15-20% goal.
Yep this is what I do Adkins and not keto. Adkins is higher in protein and not as much fat as keto is. Both are low carb of course. I've lost 40 lbs this year doing it.
Thank you for your video. When is the best time to take electrolytes? Thanks.
Not many of these videos give you the truth on food control. Why I love this gal.
Do you have a video regarding a keto meter to use to get into ketosis?
How long does it take for these pathways and enzymes get in place?
All of my life I've had a ravenous appetite, especially if I did a strenuous hike or mountain climbing in foul weather and got a little hypothermic on the way. Did a winter hike the other day, got real cold, but afterwards I wasn't hungry at all, never thought such a state of mind and body was possible... This channel is great!
Awesome!
I am determined to lose the belly.
I must avoid diabetes 2 as I return to keto.
I am now disabled. I made the mistake of eating the meals at an assisted living place.
They cut the salt but try to get taste with sugar.
Conbine that with difficulty walking, much more so with aerobics, and the price is astronomical
Thanks Dr. Becky!
Signed, Prodigal 😮
I ordered LMNT and I really enjoy it. However I noticed that I was actually retaining a lot of water. My eyes were all puffy and I couldn't get my rings off. What is a safe amount to use everyday with out overdoing it? I have never used more that 1 or 1 1/2 packets per day.
I must have tried to change too quickly.
Couple of weeks ago came across one of your videos, made significant changes that same day, and ended up 'bunged up' - to put it politely.
I've had to revert 'back' to my usual bowl of bran flakes in the morning and really had to slow down the changeover.
I've started again by 'really' cutting right back on bread. The amount of bread I can eat is just insane - one full 800g British loaf, myself, 18 hours, easy.
I would live on bread, given the chance; and I would choose bread over cake, given the choice. But once that first slice is cut, I have difficulty stopping, and most of the excess flopping around my waist is probably bread-related calories.
Since I've based a lot of my day's meals on bread in the past, I'm sort of trying to get over that 'stick it in a sandwich' mindset at the moment.
A sandwich is so convenient, and a salad just isn't. A shame there isn't some sort of protein-nut-bean-low carb wrap thing that will take the place of bread (and isn't based off bananas).
I was liké you concerning bread.😂 Yet, i had to try something else. Si i tried what Dr says hère. It has worked. 4 kg on my first month, no cravings not even for bread as long as i dont touch carbs or sugar. Ans no more belly disconforts. Try❤
How many packets should i use in a day.thank you
Thanks for the info Dr Becky. How do you know when your body is fat adapted? Many thanks, I love your videos.
I'm not an expert but I think when cravings disappear, mind becomes clearer, etc...basically you will feel a difference.
How long? Couple days? Seven days?
I have been (attempting to do..) doing Keto and IF for 3 months. I have lost 40 pounds. Male starting at 235. Thing is- I realize I am doing it wrong as I am not "fat adapted." Low carb- yes, Healthy foods- yes, exercise- yes, intermittent fasting- yes.... but enough healthy fats- no. I am generally not hungry and the though of adding a bunch of avocados, fish, etc isn't realistic for me. Any suggestions? Could I just add more MCT oil, for instance, into my coffee and onto my foods? There seem to be plenty of electrolyte supplements out there- but how about healthy fat supplements? I am nowhere near the 50-75% healthy fat that is needed. Thank you- and absolutely love your channel!
I guess I've been lucky. When I first transitioned from a low fat/high carb diet to a high fat/low carb diet at the beginning of 2023, there was maybe half a day when I found myself craving carbs. I put it down to my carb-oriented gut bacteria demanding what they were used to, and resisted the call. Having eaten sufficient fat to stay energized I wasn't hungry. I didn't NEED to eat.
Now when I go in a grocery store, I look around and see shelves stacked seven feet high with carb bombs.
😂
I think its also your brain-serotonine that were asking for it....sugar is really a drug
Hi Dr Becky..what are these electrolytes sweetened with. Thank you. Oh I see it's Stevie yeah!! I placed an order
Is it possible to get LMNT in the uk? If not can you suggest a British electrolyte I can purchase her please? Thank you
I work in a setting where I have to run a kitchen for 2yrs … ON THIRD SHIFT! … pretty much anything I want when it’s craving time… seriously losing the sugar battle HARD!😢
What if you are plant base? I'm not a huge fan of pumping vitamins to replace nutrients. What is your view of Dr. JOEL FURMANS plant base diet? I'm mainly plant base need to lose about 10 lbs. My body seems to do best with eating plant base with eggs, no dairy.
Great Video! ❤
I make a daily concoction with these ingredients. I have it in the morning instead of a meal. The flavor is pretty strong, but doable for me. Any comments?
6 oz water
2 tbsp chia seeds (soaked overnight)
1/2 tsp LMNT
1/2 tsp cinnamon
1 tbsp apple cider vinegar
1 oz aloe vera juice
1/4 tsp stevia
6 oz almond milk
The only thing that confuses me a little is if I'm eating a high amount of fat then surely my body will just use the dietary fat it has access to rather than adipose tissue. I have a broken metabolism so I can't have many calories a day anyway.
I live in australia and your products have different names so how can I obtain similar food here in australia
😅 very helpful content thanks
What about proteins?
Thank you so much, I am new to you as I am learning to break my sugar addiction and move to low carb. I am confused however as the electrolyte product you are representing has a sugar substitute which is sugar craving stimulating. Is this a conflict of your message? Many thanks
Carnivore removes all cravings in 1 day
Wish I had done it 30 years ago. Down over 150 pounds and blood numbers look great. Still have 30 pounds to go. Except for potatoes and to a lesser degree licorice, avoiding carbs hasn't been a great issue. Still sneak a couple of pieces of sugar alcohol licorice or some some sugar alcohol hard candies on occasion. Haven't had potatoes in 16 months (replaced mostly with turnips and radishes).
Dr. Becky, I’ve watched your channel for several months and I think I’m ready to try Keto. The reason I’ve been hesitant is that while my HDL cholesterol is great, my LDL cholesterol is also high (160) and I was diagnosed with a NAFLD at age 62. I am also a super taster and can’t abide many vegetables. Will eating keto raise my bad cholesterol higher or hurt my liver? I don’t want to make things worse. I want to get healthy. Thank you 😊
The low carb no sugar lifestyle will not only reverse the NAFLD in a month or less it will help your liver function and help your probable poor metabolic health. Ignore your cholesterol levels since studies have proven them to not be linked in any negative way to anyones mortality. Worry about your A1C and spikes in your blood glucose levels using a inexpensive glucose meter.
The whole cholesterol thing was a lie. Don’t worry about your cholesterol. It doesn’t cause heart problems. Look into it. Carbs Way worse than cholesterol. The whole high cholesterol thing was wrong. And for gods sake if you’re on a statin quit it.
What is a super taster?
@@Julia29853 My dentist was the one who told me I was a super taster about 20 years ago. It has to do with the number of taste buds you have on your tongue. 50% of the population have the average amount of taste buds on their tongues and can eat pretty much anything. 25% of the population have less taste buds on their tongues and can’t taste as much, so they like foods that are more seasoned and spicier. The other 25% of the population have more taste buds on their tongues than the average person and are deemed “super tasters”. We have more sensitive taste buds and taste bitterness in foods, especially vegetables, that the average person cannot taste. The bitterness is so strong that the food is not palatable, no matter how it is cooked, at least for me. Hope that explained it in a nutshell.
Thank you for educating, helping so many Dr Becky ❤. I fast twice a week, taking one meal in 24 Hours. Is that the same as intermittent fasting?
My best to Dr K 🙏🏼
OMAD - one meal a day. You can call it intermittent fasting too 23 hours fasting to 1 hour eating window. I hope this is correct.
It is OMAD. One meal a day. It is a fantastic easy intermittent fasting that works without hunger once your body becomes fat adapted.
Thanks for this. I have been practicing Intermittent Fasting for almost two years now and eating the right/healthy fats (avocado and olive oils) regularly. I am also taking a teaspoon of MCT oil in my coffee once or twice a day, plus a glass of no-calorie electrolytes. This said, I still struggle with cravings, especially high carb foods. I was hoping that the cravings for high carb foods would decrease by now but they’re still there every day, seven days a week and I feel miserable knowing I am unable to minimise these cravings.
Is the electrolyte s safe for CKD ? I m 73. No problems except labs say at 60.
Some great advice there. Another thing people can do is have some low-carb high fat snacks ready like hard boiled eggs, tins of sardines, mackerel or muscles, cold cuts of meat, or precooked meats.
Good advice! Funnily enough that’s what struck me as I got to the end summary; that the only thing I’d have added was a quick list of immediate ‘go to’ emergency low carb snacks...
Eating like that makes me want to barf. Ugh!
Good suggestions. That is what I do. My go to is canned herring. I usually put the sardines or mackerel into an omelet with spinach and other vegetables.
@@exhaustguy Thank you.
Dr Becky-have you heard or used Trace Minerals Electrolytes? They have less sodium than LMNT. It's 75mg, Magnesium is 100 & Potassium is 200. I saw that LMNT has 1,000 mg Sodium, Magnesium 60mg & Potassium 200mg. I use sea salt in my coffee & water but not sure it adds up to 1,000. They do not advertise LMNT does. All the UA-camrs discuss LMNT but no one has ever mentioned Trace Minerals. I'm curious to know what you think. Thank you
Doesn’t stevia sweetened electrolyte powder stop fasting?
Fat adapted is the healthy way of living. Excellent video!
Thank you, James!
Does taking Pralvent reduce the ability to be fat adapted?
Could you tell me how long one should do Keto for?
It's a lifestyle change. Forever, I guess. People say they can have a sweet here and there, but never fully go back to having any kind of junk food carbs.
I have a question about fasting and running. I love to run but can I do distance while doing OMAD?
IDK about running, probably similar to long hard cycling that my husband does. He can still fast for 16 hrs and then eat when the cycling is done. He feels better than before starting the KETO diet.
I've been on low-carb, high-fat diet with time restricted eating.
I have two concerns.
How to consume 25-28 grams of Fiber a day without eating too many carbs?
How to make 50% of my meal plate high quality fats?
That's my issue too.
Thank you for your helpful tips! I’m not consistent… dropped 25 pounds when I started IF, regained 5 during the last 6 months, as I yoyo between low / medium carbs. I tried LMNT and found it too sweet. Are there other options? Thanks again!
Do not eat medium amount of carbs in your diet. Test your blood glucose levels 30 to 60 minutes after every meal. Redmonds real salt is what I love.
Do you like chocolate? I add it to my coffee. AMAZING - yes, I yelled. They now have a triple chocolate pack - sooooo good!
@@MJN0922 what product is this? Link?
@@JamesKing2understandinglife is there a difference between redmonds and pink Himalayan salt?
Doesn’t fat block insulin receptors?
what about with hypoglycemia?
Caused by the body's overreaction to carbohydrates?
I just finished watching a Documentary about people who live in Japan who live to be over 100. They say that as far as their diet is concerned they eat fruits and vegetables and fish 3 times a day and they say they all adopt an Asian Philosophy of making sure that when you eat you go out of your way to NOT get full.
They also eat something that keeps them healthy that I think is only available in Japan. It is called Sea Snake Soup. What are your thoughts on this and do you have any advice on how I can live to be over 100 without resorting to Sea Snake Soup?? That actually sounds interesting but Walmart and Target and Whole Foods does not carry that.
Can you recommend something without Stevia? I personally really dislike the taste of Stevia. LOVE you videos. Has been a great help
Every artificial sweetener, no matter how healthy it is triggers the brain into producing insulin.
The best is avoid any sweeteners and learn to love the taste of the food itself.
This said, monkfruit is better tolerated or allulose by those who don't like stevia.
Please, how is your husband's health? I enjoyed your videos better when you were doing it with him. So warm and totally funny. Tell him we are out here missing him. Glad you are still here.
Keith is doing great! He was with me a few weeks ago in this video ua-cam.com/video/eDpLc5vfgY0/v-deo.html
Wish I had an extra $120 a month for the element. Dang. Im sure it could be worth it but who has that kind of extra money. ☹️
Just eat a salad and avacardo. Gives u more than enough cardiologist. My cardiologist said NO electrolyte supplements.
Just use himalaian pink salt
Make your own. The three supplies that you need will last you a lifetime. I found a recipe for making your own electrolytes. Just research it and you will find a video or a recipe that will work for you.
Yes in Australia it's around the same amount of money. This organisation must be making a mint
Sometimes I think maybe I’m not fat adapted anymore, so I do an intense workout while 18 hours fasted. Full energy and not hungry. More energy than when I started. It reminds me I’m still on track. And I have no visible fat.
What would you do about blood sugar of 47 while on less than 20 carbs per day..is this normal ?
I am not a Dr.but that is a blood glucose level that is getting close to HYPOGLYCEMIC! Are you on blood pressure or diabetic meds? Check with your Dr. of course. What are your blood glucose levels 30 to 60 minutes after every meal?
Hello Dr. Becky, love your content. Thanks for sharing your knowledge and experience. Q: How much broccoli and cauliflower can I eat, and is it still considered low carb? Thanks. Greetings from Costa Rica!!
Just eat until you are no longer hungry.
There is no healthy fat in broccoli and cauliflower. Consume them for their flavor and not for filling you up!
Ok
When the body has excess glucose it is stored as fat. When available glucose is low, the body will start to use stored fat. The primary source of energy is glucose. Stored fat is a secondary source. In the long run depriving the body of carbohydrates is unhealthy.
Do you suggest another electrolyte? I have tried LMNT but they are way too salty for me!
I agree.
You can add more water for the entire package or split it in half. I find that 20 ounces of water is just right for me. Hope you try it again and like it!
The electrolyte breakdown amounts seems to be upside down. The body needs 4,700mg of potassium daily. Most people already consume too much sodium and not enough potassium already. If they take this their sodium / potassium will be way imbalanced. The magnesium seems to be on the low side as well. Every cell in the body needs 400mg daily. So I just can't see how LMNT electrolyte supplement can be that beneficial. You can get more electrolytes by eating salads with an avocado.
I agree
I am high potassium and sodium so can't take. What then?
YES a temptation free zone. a cell might be good here. lol
What’s wrong with a balanced diet with carbs ?
So does the body only get energy from stored body fat and not the fat you eat?
Sorry I don't use electrolytes, no need since I eat salads and plenty of vegetables. I started using electrolytes and started to get palpitations and dizziness. Also in Sydney Australia where I live element is extremely expensive. Totally and completely out of my budget.