How to burn fat is a very important topic but a big problem simply because pretty much all the mainstream recommendations for burning fat are completely outdated in fact look at the statistics in America only 2% of the population ever has successfully lost weight by burning fat in achieving their weight-loss goals.
An average female spent 17 years dieting so what does that tell you they’re operating off of incorrect information. What we are going to tell you is based on fact from physiology books how the body works there’s two main fuel sources in the body:
1. You have FAT
2. You have STORED SUGAR
Surprise !! – there is a third one called muscle but lets not go into that because you have to be very very sick for your body to start using muscle protein as a fuel source. So lets stick to two main ones which is fat and sugar in other words your body can store sugar the name of that’s called glycogen in your liver and your muscles and that can released in between times where you’re not eating okay or it can go after the fat so the way it works our fat burning hormones based on what you eat and what you do trigger the fat and then to release certain enzymes to dissolve that fat called lipase enzymes their hormone sensitive fat enzymes that break things down into ketones.
Ketones are the byproduct of fat metabolism and your body can run on these very efficiently way better actually it’s abetter fuel source it’s cleaner fuel source your body can run on this even your brain can run on ketones now fat making hormones trigger the storage of sugar and the conversion of the sugar into fat. So that’s how that works the great majority of people are only burning sugar which is glucose they’re not burning actual fat. At max what occurs is they will lose some temporary water weight and they hit a plateau thinking that’s actual fat but they never actually burn fat.
Human body has one controller which determines whether you burn actual fat or whether you’re burning sugar is this hormone called insulin. So insulin even in small amounts has the strength & the domination to prevent you from tapping into your fat reserve.
So how is insulin triggered lets take a look at this graph
Clearly its sugar which triggers spur of insulin. And carbohydrates which are eventually broken into Sugars. Going forward when ever we say Sugar it means directly or something broken in it the Hidden Sugars. So what does this mean High insulin you’re not going to be able to burn fat your body since its is running on sugar. So let’s say you eat moderately and you have let’s say half of them on a sugar so because someone said everything in moderation works you know it still won’t work because insulin has to be zero or sugar has to be zero to tap into ketones which are is the by product of fat burning which is ketosis. What will happen is that all the fat you are having with your meal some time in the day with get stashed around.
Ketosis is what we want to get into and you may hear some negative things about ketosis because it relates to diabetes but we’re talking about doing ketosis in a very healthy way.
Ketosis is the healthiest thing to do for your blood sugars for your heart for your brain and other conditions like polycystic ovarian syndrome, cancer, obesity, high blood pressure, hyper tension and this list goes on. So to get in ketosis usually does not happen overnight it’s easy to tap into the sugar reserve because all you have to do is eat sugar but to get into ketosis it can sometimes take way more than two days it could take a week to two weeks up to a month and maybe in some situations five or even six weeks before you’re really get into fat burning stage.
Now why is that because you’ve been living on sugar your whole life and your system is so inefficient and so used to burning sugar to convert that over it’s called a keto adaptation so you’re adapting to burning fat just takes a little bit longer don’t worry about it because you can see ketones in your urine within a few days but the point is you want to stick with it a little longer and I think what discourages a lot of people is they think they’re going to burn fat in a day or two and they get discouraged and they stop when in fact to adapt your body into a fat-burning it could take up to a month two possibly six weeks in very extreme cases but just hang in there and stick with it because it will happen and your body will be burning fat and a lot of problems will actually go away.
Lot of science now let’s get into about what foods that you have to eat to get into ketosis ok so here’swhat you need to eat number one you want to keep your carbohydrates within 5 to 10 percent of the entire amount of calories that you eat in a given day. Which is usually under 30gms per day. Now the type of carbohydrates we’re going to recommend are vegetable in nature.
So why vegetable even though they have a small amount of carbohydrate they have a lot of vitamins and minerals that you’re not going to get with protein or fat so we do wantt he vegetable carbohydrates here in a good amount okay but the sugars from that is going to be very very low if anything at all okay 25% of your diet should come in the form of protein. This is not Atkins diet thats lot of protein and you might lose weight but get many other problems specially liver issues.
A lot of our body is made out of fat and that’s the third important ingredient 65 to 80 percent of your calories should be in the form of fat. Now before you freak out so much fat most of the fat you received is from the meat (protein) you are having – a little bit of butter sauté would just add to the taste. Thats it ! Thats all you need to do and in few weeks start losing weight just by sitting around and eating delicious food (vegetable, fat and protein only). To know more about Food items safe on Keto diet you can refer this post.