So let's talk about fat burning…Shall we? Now, if you remember, in a previous video I mentioned the importance of only eating three meals a day versus the five or six Here's a quick breakdown of why multiple meals throughout the day isn't healthy from a physiological perspective
When you eat a meal your body spends a few hours processing it and giving you readily available, easy to burn energy to your bloodstream Your body stores this easily available energy in the form of glycogen located in the muscle and liver It uses this and your blood sugar as its first energy source because it is available Sugar in the form of blood glucose and starch sugar in the form of glycogen are by far the body's preferred energy source before anything elsebut only because it's easier… Not because it's healthier! Once those energy stores are used up, your body will then turn to its fat stores for energy If you're constantly replenishing your glycogen stores by eating 5 to 6 small meals a day, how will your body ever be able to tap into those fat stores? It won't! The reason why so many struggle with their weight is because people rarely, if ever, skip a meal As a result, our bodies are adapted to burning sugar as their primary fuel, which will down regulate enzymes that utilize and burn stored fat In order to start using your fat stores as fuel, or to be "fat burning", your body has to be completely devoid of its blood sugar and glycogen stores
This only happens when we go without food for a period of 8 to 12 hours to just START burning fat as fuel Intermittent fasting is the most powerful way to shift your body into fat burning mode This is the same concept when you exercise in a fasted state Exercising after you have been fasting for at least a period of 8 to 16 hours dramatically increases fat burning Intermittent fasting also causes less muscle loss than the more traditional approaches to weight loss, such as continuous calorie restriction
One of the worst side effects of traditional dieting is that your body tends to burn lean healthy muscle in the process, instead of the fat that most people are trying to lose According to a study out of the journal "Obesity Reviews," intermittent fasting causes much less muscle loss than the standard methods of weight loss, giving intermittent fasting superior benefits in preserving lean body mass You see, when you lose weight by reducing the amount of calories you eat, approximately 75% of that weight is lost as fat mass, and roughly 25% is lost as muscle With intermittent fasting, a much lower portion of muscle mass is lost On average, around 90% of the muscle loss was lost in the form of fat, and only 10% of the weight loss was lost in the form of muscle
That's a huge difference! 25% muscle loss on the standard diet of continuous calorie reduction, compared to only 10% muscle loss with intermittent fasting And these studies didn't even account for adding exercise in Umm, I think I'll stick with IF Plus, I'm living proof, I actually have trouble keeping fat on and not overbuilding muscle with this eating pattern And I'm sure you know, the amount of muscle mass in the body is the main predictor of your basal metabolic rate
Your BMR is the amount of energy your body expenses while it's at rest It's really just how many calories your body burns when you are not doing any activity The more muscle you have, the higher your metabolism will be The more muscle you lose, the lower your metabolism will be Intermittent fasting promotes massive fat loss
The lowering of insulin, and increase in growth hormone, adds to the amazing fat burning effect, as well as the increase in metabolic rate It leads to several changes in the body that basically make fat burning a lot easier With that being said, the benefits of intermittent fasting go way beyond fat and weight loss, as you will see It provides numerous benefits to your metabolic health, immune system, gut health, and your life span!