How Long Do You Fast To Burn Fat?

Shark Tank Fat Burner Administrator 2 days agoNovember 12, 2024

You want to be thin, you need to learn to let your body burn fat, and people who eat sugar every day are less likely to lose weight (unless they starve themselves).

The ketogenic diet, is a high-fat, low-carb diet.

It is a metabolic state where the body burns ketone bodies produced from fat instead of glucose from carbohydrates.

In people who are adapted to fat-feeding, the body prioritizes the use of fat and avoids the use of glucose even after consuming sugar .

You’re more flexible when you’re fat-adapted for energy supply, and fat adaptation is a physiological state in which your body efficiently utilizes fat as its primary fuel source .

Your body no longer relies on carbohydrates, and you have easy access to fat (dietary or body fat) for energy.

People who are chronically low-carb and eat the occasional carb probably won’t affect their ketogenic state because the body favors fat for energy and remains fat-adapted.

For example, if a fat-adapted athlete’s dinner is a steak and 2 large sweet potatoes, it stands to reason that carbs will definitely bring him out of ketosis, but in the morning, once blood sugar and insulin levels drop, his body can resume burning fat again.

In people who are adapted to fat-feeding, the body prioritizes the use of fat and avoids the use of glucose even after sugar intake .

You’re more flexible when you’re fat-adapted for energy supply. Fat adaptation is a physiological state in which the body efficiently utilizes fat as its primary fuel source .

Your body no longer relies on carbohydrates, and you have easy access to fat (dietary or body fat) for energy.

People who are chronically low-carb and eat the occasional carb probably won’t affect their ketogenic state because the body favors fat for energy and remains fat-adapted.

A ketogenic person’s body will metabolize sugar slowly, this is physiological insulin resistance, in today’s post we talk about how long does it take to get the body into a fat-fed state?

How long does it take to fat adapt?

Fat adaptation is a long process that requires consistent effort.

Going from a ketogenic diet to fully fat adapted can take anywhere from 4 to 12 weeks depending on an individual’s metabolism and lifestyle choices, with this transition usually starting around week 4 of strictly following a high fat diet.

The fat-adaptation process also varies from person to person; an athlete may only need a few days, while someone who stays at home all day may need a few months.

So, it varies from person to person, the more sugar you eat and the less exercise you get, the longer it will take.

How can I tell if I’m fat-adapted?

Fat-adapted is not quite the same as a ketogenic state, and you can’t determine if you’re fat-adapted by testing ketone bodies, test strips, and blood samples.

The best option is to rely on subjective measures, and you’ll know you’re fat-adapted when you start to lose fat mass, crave fewer carbs, and feel more consistent energy throughout the day.

A few common signs of adapting to fat for energy:

→ Reduced appetite between meals

Fat adaptation affects your hunger hormones ( growth hormone-releasing peptide) and neuropeptide Y. It also enhances the function of leptin (the satiety hormone), and when you adapt to fat it will make you want to eat less and stop wanting to snack between meals.

→ More stable energy supply

Fat adaptation helps you rely less on glucose and more on fatty acids, which are a more stable source of energy – like a steadily burning wick rather than a roaring flame.

→ Eat less, but feel more satiated

Fats are more nutritious than carbohydrates, with fats containing 9 calories per gram compared to 4 calories per gram for carbohydrates.

Fat also contains fat-soluble vitamins A, D, E and K. When your body gets the nutrients it needs from fat, you’re full on very little food, and ketone bodies boost cholecystokinin (the hormone that keeps you feeling full).

→ Increased mental acuity

When you’re fat-adapted, there’s less brain fog, better focus, improved cognition and an increased sense of well-being.

When the fat-adapted brain runs on ketone bodies, it produces less reactive oxygen species (oxidative stress) and more ATP, and comparing the body to a car, fat adaptation upgrades the car to one that travels faster and emits less.

→ Lower body fat

When you are fat-adapted, your liver has become accustomed to converting fat into blood ketones for fuel, and increased fat intake lowers insulin levels, and the less insulin you have, the less fat you store.

→ Sleep better

Adenosine builds up in the bloodstream when you’re awake, and then your body removes it while you sleep.

The buildup of adenosine causes drowsiness, and the longer you are awake, the more tired you feel.

Studies have found that a ketogenic diet promotes adenosine activity in the body, which helps to relax the nervous system, as well as reduce pain and inflammation-all of which contribute to better sleep.

→ Increased exercise endurance

Back in 1980, Dr. Steve Feeney found that people on a ketogenic diet lasted longer on the treadmill than high-carb dieters.

Why? Because fat-adapted people utilize fat as fuel, their muscles hold more glycogen, their reserve tanks stay full longer during endurance exercise, and they are able to maintain more energy and workout longer.

Benefits of adapting to fat for energy

→ You can test your carb thresholds

When you adapt to fat, you can experiment with food and keto testing to find out your own personal daily carb

water threshold.

Some people can only consume 20g of carbs and no more, while others can still reach a ketogenic state with 100g of carbs for fat burning.

This has a lot to do with a person’s basal metabolism, the older you get, the less muscle you have, the less strength training you do, the lower your basal metabolism will be, and of course there are other reasons like genetics, ability to metabolize carbs, and so on.

→ You can enter and exit ketosis more easily

Once you adapt to fat, your body has more metabolic flexibility.

If you happen to overdose on carbs, quickly resume eating healthy fats (like good animal fats, coconut oil and olive oil) and moderate protein.

You can easily transition into ketosis and won’t experience the keto flu symptoms that ketogenic newcomers face.

→ You don’t want to eat high-carb, high-sugar foods anymore, and it’s easy to stabilize your appetite

When you’re fat-adapted, you’ll no longer crave high-sugar and high-carb foods and will prefer to eat foods rich in healthy fats, reaping the benefits of appetite stabilization, mood stability, body lightness, and other such steady bliss.

4 Ways to Get Into Fat-For-Energy Fast

→ Strictly control carbohydrate intake

By cutting back on carbs, the body immediately burns off all the remaining sugar, keeping blood sugar and insulin levels low, and the liver starts burning fat and making ketone bodies.

Getting into a fat burning state depends on your activity level.

The primal diet usually requires 50 to 100 grams of carbohydrates per day, this diet is mainly for people with high activity levels, primitive people had to go out and look for food all day long back then so it was okay to have more carbs, exercise burned them off quickly.

People in modern society have too little exercise, so it is important to minimize the intake of carbohydrates.

It is also important to avoid empty calories, such as all kinds of added sugar, which is found in beef jerky, sauces, condiments, packaged fruits, and fruit juices.

→ Eat more good fats

When you reduce your carb intake, you need to increase your good quality fats (but not to excess), which will help make your body utilize the fat better.

Dietary fat has a much smaller effect on insulin levels than carbohydrates, and this low insulin state allows you to stay in fat burning mode rather than fat storage mode.

Fats are more satiating, and as fat intake increases, overall calorie intake naturally decreases.

During fat adaptation, it’s best to stick to healthy fats like olive oil, coconut oil, nuts, avocados , animal grass-fed butter, and animal fats, keeping it between 50% and 75% of your daily intake.

→ How long does fasting take to burn fat

Sugar in the body is made up of two parts; the first part, the sugar you eat, which is not yet digested and stays inside your blood vessels.

In addition, there is the liver and muscles to store glucose as glycogen, sugar reserves add up to about 500 grams (2,000 calories), in fact, will be used up quickly.

If you have a lot of exercise, you may not need to fast, or even eat carbs normally, to start burning fat.

If you don’t exercise and just rely on fasting for at least 16 hours or more, you can start mobilizing your body to burn fat.

Of course, if you eat a big bowl of pasta, 16 hours isn’t enough, and if you don’t exercise, it takes at least 24 hours or more to burn it off.

Many people have not begun to hunger, and then began to eat, three meals a day are timed to eat sugar people, if there is not enough exercise, is unable to mobilize the body fat burning.

→ Increase Exercise Intensity

This we all know, exercise consumes sugar and makes it easier for us to get into a fat-burning state.

If you like to exercise on an empty stomach, the effect is even better.

People who usually have low carb sugar control are more likely to enter a fat-burning state through exercise.

Additionally, High Intensity Interval Training (HIIT), strength and endurance exercise, all increase insulin sensitivity, and the more sensitive your body is to insulin, the faster you can resume fat burning after eating carbs.