Intermittent fasting is the buzzword in the world of weight-loss and health. It is a dietary pattern that involves regular cycles of eating and fasting. In simple terms, during fasting periods, your body is deprived of food and is forced to use its own resources to survive. But when does the body start burning fat during fasting? Here’s what you need to know:
How much fat does the body burn while fasting?
The amount of fat your body burns during fasting depends on several factors such as age, weight, sex, and metabolic rate. However, it is important to note that the body does not only burn fat when fasting. It also burns glucose and glycogen stores before it turns to fat for energy.
Dr. Jason Fung, a Canadian nephrologist and author of The Complete Guide to Fasting, states that “during the first day of fasting, the body burns only glycogen stores, which consist of sugar stores in the liver and muscles. By the second day, the body shifts to using stored body fat for energy.”
What fat burns first when fasting?
The body has two types of fat, white fat, and brown fat. When fasting, the body primarily burns white fat. White fat can be found throughout the body and is the type of fat that accumulates due to excess calories. It is also the type of fat that is linked to increased risks of chronic diseases such as diabetes and heart disease.
Brown fat, on the other hand, is found primarily in the neck and upper back area. It is a metabolically active fat that burns calories and generates heat. Brown fat is typically associated with newborns, but adults can also have varying degrees of brown fat.
Do you burn fat faster when fasting?
Yes, you burn fat faster when fasting, especially during extended fasts. When your body is deprived of food for extended periods, it adapts by increasing levels of growth hormone and adrenaline, which trigger the release of stored fat to be used as energy.
A study published in the International Journal of Obesity found that “30-hour fasting resulted in significant increases in fat oxidation and decreased respiratory ratio, indicating increased lipolysis (fat breakdown) and fat oxidation”.
How do you burn the most fat while fasting?
Here are some tips to help you burn the most fat while fasting:
- Stay hydrated: During fasting, it is important to drink plenty of water to avoid dehydration.
- Minimize carbohydrates: Since the body burns glycogen stores first, minimizing carbohydrates can help switch to fat burning mode faster.
- Intermittent fasting: Intermittent fasting involves regular cycles of eating and fasting. It can help maximize fat loss and minimize muscle loss.
- Exercise: Exercise can help boost fat burning while fasting. However, it is important to avoid high-intensity workouts while fasting as they can lead to fatigue and dehydration.
It’s important to remember that fasting should be done safely and with medical supervision, especially if you have any underlying health conditions.