How to maximize fat burning

How do you maximize fat burning? What should you eat – or not eat? Watch and find out.

This is the second part of our video series with Dr. Jason Fung – now free to watch for everyone. The first part is also freely available to anyone.

Start your free membership trial in a minute and you can watch all seven parts instantly – as well as many other video courses, movies, interviews, presentations, Q&A with experts, our awesome low-carb and keto meal planner, etc.


What is Fasting? – Dr. Jason Fung
How to Maximize Fat Burning – Dr. Jason Fung
How to Fast – The Different Options – Dr. Jason Fung
The 7 Benefits of Fasting – Dr. Jason Fung
The Top 5 Myths of Fasting – Dr. Jason Fung
Breakfast! Is It Really That Important? – Dr. Jason Fung
The Most Common Questions – Dr. Jason Fung
5 Tips to Make Fasting Easier – Dr. Jason Fung
How to Get Started with Fasting – Dr. Jason Fung
The Power of a 7–Day Fast – Dr. Jason Fung
Who Is Dr. Jason Fung?


Intermittent Fasting for Beginners

More with Dr. Fung

The Perfect Treatment for Weight Loss and Diabetes – Dr. Jason Fung
The 2 big lies of type 2 diabetes – Dr. Jason Fung
The Key to Obesity – Dr. Jason Fung
Ask Dr. Jason Fung
Dr. Fung’s blog:


  1. MarciOnline
    Jimmy Moore's Dexa scan just happened this morning. To summarize, Jimmy suffered heart arrythmias, high blood sugar and now we learn he lost 10 pounds of fat - but also 10 pounds of muscle, mostly in his core/abs section. I want to look into fasting, but it seems like Dr. Fung's protocol has actually made Jimmy sicker - with high blood sugars & ironically making him fatter in the visceral area through muscle loss.

    What does Dr, Fung have to say about this? I'd be terrified to end up skinny-fat and actually end up increasing visceral fat in the abdomen with his system! I'm not against Dr. Fung, but Jimmy's results have really scared me now.

    Replies: #2, #3, #17
  2. I think it's pretty clear that if you completely fast 28 out of 31 days in January like Jimmy, you'll absolutely lose a significant amount of muscle mass too, not just fat. That should be expected.

    However, 10 pounds of fat lost hardly equals "increasing abdominal fat", but should indicate the opposite.

    Finally, Jimmy has been struggling with extreme excess weight his entire adult life, no doubt due in large part to unfortunate genetics. Fortunately most of us – almost all of us – have a much easier time reaching normal weight.

  3. Apicius
    Marci, calm down. I can tell you that for me, the LCHF diet and fasting protocol has been a god send. I'm so happy I discovered this information. I have become so much healthier, and it also feels like I'm happier, more energetic and mentally more sharp. My friends and family are astonished at how I look. And I did it without the hundreds of hours of exercise (torture I used to put myself through) and I eat until satiety...the fasting hours fly by, and I don't even notice the meals I skip. I only eat breakfast and no lunch. Sometimes for dinner all I eat is a couple of pieces of cheese, or some olives, some tea and that's it. It's incredible how I'm not hungry anymore. I used to think of food all day...wanted to chew my arm off. Today, with LCHF and fasting...I'm a new healthy and in control being.
  4. Chad
    Are Dr. Fung's hypotheses (you don't lose muscle even with extended fasts) proven? I think not. Has Dr. Fung tested his patients that he places on extended fasts with Dexa to monitor their muscle and protein status? I think not.

    How can Diet Doctor promote a physician who is likely causing harm?

    Reply: #5
  5. Is losing a little bit of muscle while losing a lot of fat "causing harm"? Only if people end up underweight, and that is easy to avoid. Just stop fasting.

    I actually think Dr. Fung is sometimes simplifying a little too much in this area. It's clear you lose a little muscle mass during extended fasts, not zero.

  6. Chad
    Jimmy Moore lost 10# of muscle and 10# of fat. That is not "losing a little muscle and a lot of fat," in my opinion. Losing 10# of muscle is causing harm because statistically he will regain the lost weight in fat more than muscle causing his metabolic problems to be worsened.
    Reply: #7
  7. Chad,
    Jimmy Moore is not typical, nor is the fasting schedule he's on (it's very extreme), nor can statistics tell us what will happen in a specific and unique case.
  8. murray
    It seems he lost muscle mass in the abdomen because the muscles no longer had to support so much surplus abdominal weight, with the fat loss. That's hardly shocking. The more interesting question is whether he lost muscle mass in muscles that continued to work at the same level.

    I've not experienced any noticeable loss of muscle mass or loss of strength from fasts; however, my monthly fasts only go for 1-3 days and not 28 days like Jimmy.

  9. 1 comment removed
  10. Matt
    Lchf will lose you the same as hclf if there is a restriction in calories.
    Reply: #15
  11. Furbies
    Fung referred to Krista Varady's ADF study regarding no fat loss while fasting. Why? I don't know. Varady's study only does fasting every other day, and then usually while eating 500kcal on fasting days. That's drastically different than long term fasting that Jimmy did.

    1. Fung's article:

    2. Study referred:

  12. Eric
    Autophagy and removing senescent cells may improve health. Maybe fasting as in alternate day and ketogenic diets improve health in part through the removal of select tissue.


  13. Leah
    What's missing here is a video on BREAKING your fast! What foods, how long before normal eating again, etc. Looking it up on the internet, you get a mess of information. I can't have sugar, and most protocols call for fruit juice. That's impossible for me.

    I'm not talking about the intermittent fasting, I know you just continue to eat normally. I'm talking about a 7 or 10 day fast.

  14. Kenon white
    How many calories is considered breaking a fast
  15. Clive phillips
    Calorie counting is the worst possible way to try to lose weight! That's been known since Newburg &Johnson wanted to withdraw their theory paper in the 30s. Any weight(as opposed to fat) is quickly regained because calorie counting sends the body into survival mode. I've lost over three stone(42 lbs+) using lchf and I most likely eat a bucketful of calories each day! I've lost no muscle. I lose 2-3lbs per week which suits me fine. My insulin intake is down from 50 units twice daily to 6-8 units twice daily. My cholesterol is spot on! I eat heartlily whereas on stupid calorie counting the dieter is permanantly struggling. The reason governments don't tell the truth about the fallacy that is calorie counting is because there's a huge industry exploiting it. Wake up son.
  16. Aline
    Hi! What I don't understand yet is why intermittent fasting (like 20 hours fasting, 4 hours (potentially) eating) would make you burn your fat storage. On the graph in the video, we see that the body seems to switch to burning fat after 1 day. Then why would intermittent fasting (thus < 1 day) also make you burn fat?
  17. ShivaD
    I have heard that long term fasting is stressful on the heart and I think the issue was the length of the fast. It is not for everyone and I haven't gotten the impression from Dr. Fung that he promotes fasts of this length, particularly without medical supervision. Losing some muscle may not necessarily be a bad thing if you are shrinking in size overall. Who is to say the body won't replace it or needs to? The body is so dynamic and most try to simplify it to 1+1=2 and that just isn't realistic as we have discovered trying to nail down every aspect of our bodies. If someone falls off and regains weight via unhealthy habits that is more the issue than blaming the fast just like you wouldn't blame calorie restrictions for the same outcome. I wouldn't advocate going past a week personally .

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