How to maximize fat burning

February 2 2016 by in About membership, Dr. Jason Fung, Intermittent fasting, Weight loss

380,736 views

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.

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

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

Dr. Fung’s blog: IDMprogram.com

48 comments

1
MarciOnline
February 2 2016 2
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, #44
2
Reply to comment #1 by MarciOnline
Dr. Andreas Eenfeldt, MD Team Diet Doctor
February 3 2016
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
Reply to comment #1 by MarciOnline
Apicius
February 3 2016
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 dinner...no 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
February 3 2016
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?

Replies: #5, #46
5
Reply to comment #4 by Chad
Dr. Andreas Eenfeldt, MD Team Diet Doctor
February 3 2016 1
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.

Replies: #41, #48
6
Chad
February 3 2016
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
Reply to comment #6 by Chad
Dr. Andreas Eenfeldt, MD Team Diet Doctor
February 3 2016
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
February 3 2016
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.
1 comment removed
10
Matt
February 7 2016
Lchf will lose you the same as hclf if there is a restriction in calories.

Reply: #15
11
Furbies
February 10 2016 1
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: https://intensivedietarymanagement.com/fasting-and-muscle-mass-fastin...

2. Study referred: http://www.ncbi.nlm.nih.gov/pubmed/20300080
12
Eric
February 14 2016
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.

Eric
13
Leah
July 12 2016
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.

Reply: #18
14
Kenon white
October 31 2016
How many calories is considered breaking a fast
15
Reply to comment #10 by Matt
Clive phillips
January 16 2017
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.

Reply: #31
16
Aline
July 12 2017
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
Reply to comment #1 by MarciOnline
ShivaD
October 21 2017
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 .
18
Reply to comment #13 by Leah
Jan B
March 1 2018
Leah, I've heard eating fermented foods and vegetables are a good way to break a fast. For example, fermented sauerkraut (not cabbage with vinegar) from a health store or Trader Joe's, plain kefir or whole milk yogurt. Then some lightly sauteed greens, also eggs.
19
Chrissy Stevens
March 9 2018
I am really wanting to join diet doctor but am worried that meal plan will have foods I don't normally eat or can afford is there a way of insuring that I have only foods I would normally eat.

Reply: #42
20
Clelia
March 14 2018
Some time ago I read thay Jimmy Moore walked out of a meeting from Dr Fung and Miss Ramos. He was angry and was disagreable. Since then some people have been trying to discredit Dr Fungs work.
I am sure been an adult Jimmy Moore, it is his desition to do right for himself. I dont think I have to defend Dr Fung, he does ok for himself.
21
Mira
June 19 2018
I am confused by the dissimilar information about protein requirements and fasting that are recommended on the Diet Doctor web site.

This site says to eat enough protein for your body weight or lean body weight, but it also hypes fasting as a way to get past a stall in weight loss or lose more weight. Which is it?

I know someone who seriously impacted her heart by eating insufficient protein for years in her attempt to lose weight. Obviously, if you fast for a 16/8 cycle or don't eat food at all, you won't be eating your daily requirement for protein.

Isn't this reduction in protein consumption unhealthy if you follow a fasting regimen off and on for one year?
22
Rahul
July 3 2018
Nearly a 4 minute video and the relevant point comes in at 3:20!; keep it crisp and lucid guys, spending 4 minutes on a video and making the key point only in the last 20% of it is not winning you a lot of fans. Thanks
23
Malcolm Stokes
July 4 2018
MALCOLM

JUNE 30 MY FASTING BLOOD SUGAR WAS 267. I have been a type 2 diabetic for 14 years and I am taking oral medications daily.I searched the internet for a new idea. Came across your website I did not watch all of the videos but I did decide to try intermittent fasting with 20 minutes of exercise of large muscle groups. I have been a vegetarian/vegan for the last 5years but my bloods sugar was over 200 for the last 8 months.

July 02 MY FASTING BLOOD SUGAR WAS 188. I did the 16/8 protocol with a salad and steak cooked in butter and olive oil for my two meals. Again I exercised as before but I also added 10 minutes on a bicycle.

July 04 MY FASTING BLOOD SUGAR WAS 166. Intermittent Fasting with high fat WORKS. NEED I say more?

Reply: #30
24
Nina
July 14 2018
That's what I 've been reading for a few days !!! Thank you for the positive .that stands by what I had been told!!! Great stuff I'm just starting my first16/8 fast ..thank you
25
Dr Reddy
August 2 2018
Dr Jason, I like your concepts.I think we find the solution for Diabetes. My question is what would we need to look in to down the line in next twenty year who are doing keto diet? Using too much carb diet causing Diabetes to us. Using too much keto diet (fat diet) could cause any disease in long run?
26
Sandra
August 25 2018
I am 74. I don't exercise other than take my dog out 2 or 3 times a day. I'm active in that I keep moving, cleaning, crafting, tending my plants, etc., but it's not nearly enough. I have fasted since my late 20s. I ALWAYS go more than 5 days because it takes my body that long to get to where I want to be. The first couple of days can be tough, I kept watching videos on fasting and its benefits to keep me motivated. On the 3rd day, hunger pangs dissipated quite a bit -- eating was almost an afterthought. On the 4th day I had short spurts of hunger, but it was easy to focus on something else. What kept me going at this stage was the incredible burst of energy that I felt. I had SO much time on my hands -- something I always forget to calculate. I told my friend that it was the worst part of the entire thing and she asked: "Wow, how much time to you spend eating?" Ha ha. It's not just the eating -- it's the prepping, the shopping, the putting away groceries, cooking, washing dishes, loading/unloading dishwasher, taking out the garbage, cleaning pots and pans, opening the fridge, going into cabinets, drawers, etc., and THEN there's eating. But because my energy level was so high, I started to do more -- walk more, I cleaned my condo like I've never done before, I did things that I haven't taken the time to do like listen to music, go somewhere, walk more, exercised, and by that 5th day -- no hunger, none -- high energy level, thinking becomes very clear, I heard noises I didn't hear before -- I was extremely aware and perceptive, I slept like a baby and almost doubled up on my hours of sleep, I felt calm and so good. I did have a cup of tea with milk a few times along the way, I had my coffee in the morning with sugar and milk, but other than that -- it was water only. As in my previous fasts, I decided to listen to my body and let it tell me when to go off the fast. After 10 days, I didn't miss food or eating -- hunger was nonexistent. But as long as I felt that good, I decided to stay on it. On the 21st day I broke fast when I got a few slight headaches and felt a little lightheaded. I always listen to my body. It sends us signals all the time. I trust it. I hate coming off the fast because I have to remind myself to take it slow, only eat certain foods, etc. So I'm on my 2nd day of "weaning" myself back onto food and I feel absolutely great. I have lost a total of 24 lbs, I am completely detoxified and I feel more alive than I have ever felt, and not just mentally, but physically. I wish I could share that wonderful euphoric feeling of wellness that comes after a fast -- but I don't think there's any other way to achieve it. As far as the neersayers -- they're entitled to their opinions. I, personally, don't give any thought to comments or opinions from people who haven't actually done the deed. If it wasn't for Dr. Fung, I would have been winging it on my own, his words make a lot of sense and he explains everything in layman's terms which I understood. Only after watching his videos, did I learn how the human body handles food at different stages. He was my inspiration for the 21-day fast and I'm grateful for that. I can't wait until the next fast, and Dr. Fung will probably be my motivator again.

Replies: #27, #50
27
Reply to comment #26 by Sandra
Jjay
August 25 2018
Sandra ... U are an inspiration for me! Just beginning my journey! Thank you for sharing this! Jjay
28
Marina De matteis
September 10 2018
A lovely inspirational sharing thank you
29
Mohammed
September 10 2018
(And it is better for you that ye fast, if ye only knew); Holy Quran (chapter2:184)
30
Reply to comment #23 by Malcolm Stokes
Lori A.
October 12 2018

MALCOLM
JUNE 30 MY FASTING BLOOD SUGAR WAS 267. I have been a type 2 diabetic for 14 years and I am taking oral medications daily.I searched the internet for a new idea. Came across your website I did not watch all of the videos but I did decide to try intermittent fasting with 20 minutes of exercise of large muscle groups. I have been a vegetarian/vegan for the last 5years but my bloods sugar was over 200 for the last 8 months.
July 02 MY FASTING BLOOD SUGAR WAS 188. I did the 16/8 protocol with a salad and steak cooked in butter and olive oil for my two meals. Again I exercised as before but I also added 10 minutes on a bicycle.
July 04 MY FASTING BLOOD SUGAR WAS 166. Intermittent Fasting with high fat WORKS. NEED I say more?

Congratulations Malcolm. I started a keto diet and IM fasting in January 2018. My A1C's were between 6.7 and 7.2 taking Metformin and a daily injection of Victoza. Due to the fasting and some working out I started having too low of blood sugars where I was dizzy etc. I quit taking my diabetes medications because my sugars were too low with them. I also started losing weight. I went to the doctor in May 2018 and I had lost 50 pounds and my A1C was 5.1 simply by intermittent fasting and the keto diet. I say diet but actually I can eat this way for the rest of my life. Now we are in October and I have lost 70 pounds and I am still able to put type 2 diabetes in my past medical history in my medical record because I no longer have to be medicated and my sugar anytime I test it is completely normal. I am so proud of you and thrilled for you. Keep working at it and you will get where you want to be.
31
Reply to comment #15 by Clive phillips
Heather
October 21 2018
What guides did you use to know how to do lchf?

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.
1 comment removed
33
Jennifer
November 11 2018
Just wanted to leave a small piece of advice here among the comments. If you find the idea of 20/4 or 16/8 IF intimidating don’t worry, you don’t have to start there. I started with going keto first, then decided to try IF. 12/12 (10PM to 10AM fast.) In other words, a pretty normal day. That wa surprisingly easy so I tried 14/10 (10PM to noon.) Also easy, and on the basis of it being easy so far, I added a keto coffee at noon. (1/2 tbsp each of butter, MCT oil, and coconut oil in decaf espresso.) That allowed me to go until 2PM, or 16/8! To break my fast most days, I have a chocolate kale and protein smoothie. Including the smoothie I eat a normal day’s food, about 1200-1500 calories, low carb, 7 cups or more of veg daily, in two or three meals over 8 hours. Easiest “diet” ever and I lose 1-3lbs per week. I’m 55, female, and currently 198 lbs, down from 220.
34
Joanne
November 30 2018
Inspirational Jennifer. Thank you so much for sharing.
35
LaRaine Osterloth
November 30 2018
Is this program able to be modified for a type 1 insulin pump patient.
LaRaine

Reply: #36
36
Reply to comment #35 by LaRaine Osterloth
Kristin Parker Team Diet Doctor
December 1 2018

Is this program able to be modified for a type 1 insulin pump patient.
LaRaine

Yes! You should work with your doctor to come up with a strategy for monitoring blood sugar levels and adjusting your dosage.
37
La Raine Osterloth
December 1 2018
Thank you
38
Steve
December 9 2018
Jennifer
Another researchers book suggests for IF benefits to kick in 18 hrs necessary for women ...16 for men
39
Victoria
December 15 2018
About to finish a 42 hour fast and may extend it to 48 hours. Down 40 lbs since starting LCHF in May. I had plateaued so I decided to start 24 hr fasts last week. Boy has the scale begun to move and I feel great. Thank you Dr. Fung and others here at Diet Doctor. This WOL is transformative.
40
Helena
January 16
Once I hit 50, my body said - I am stirring fat. Gain about 15 lb in 2018, and no matter what I do- little mistake cause me a lb. Seriosly was thinking about going to nutrition doctor until I read the post by 53 yes old woman who lost from 220 to 198. I am struggling to figure out what my body need . Just his year along I stay on HCG diet for 6weeks, then Keto diet and practicing Mediterranean style of food combination. And no matter what I do: yo- yo. I don’t Iike GYm, but have membership and go to group classes sometimes.
What am I doing wrong ? These 15 lb make me depressed and I start hating my body. I am 50, 5”7, 175lb
41
Reply to comment #5 by Dr. Andreas Eenfeldt
Lorraine Owen
January 22
Hi...I've been doing this all my adult life without even knowing I'm fasting!!...I live in England I'm 54yrs 5ft 7 and weght 140 pounds ..I've always weighed 140 pounds ..I go to the gym to spin,lift weights and cardio 5 days a week ...my last meal in the evening is at 6pm (home cooked fish/meat and veg) then I do not each anything until 1pm the next day ..and that would be soup or eggs with salmon...so for its worked all my life!..people ask me constantly how I keep so slim and my reply was going to the gym but now I know it's not (but it helps) it's the fasting that I'm doing..so it gets the thumbs up from me..
42
Reply to comment #19 by Chrissy Stevens
Sylvia
January 23
The diet doctor recipes are great. They offer huge variety and really are not that different from normal food, just basically leave out the carbs. Cabbage and mince with a few spices and some kind of fat - how cheap and easy is that!
43
Susan
January 28
I'm experimenting - slowly - to find what my best ways to eat and fast are. Just cutting sugar about a year ago brought about an unexpected 15 pound weight loss and I was definitely in the throes of metabolic syndrome prior to changing my way of eating. Since then I've been cutting back on carbs. Confess I'm not completely keto but aim for no more than max 100 grams of carb per day and focus on eating vegetables and protein as a base. I'm not prediabetic anymore and from frequent testing I discovered what spikes me carbwise more than anything else (I've said bye to sandwiches but still eat a half to quarter bread or a couple of low-carb crackers at times). My weight loss and waist measurement slowed lately and so I'm now trying the 12 hour fast (no food after supper until breakfast). It's not hard unless you realize that it's a habit change that you have to go through but I am hungry in the morning! My stomach growls late at night but I read that this is nothing to worry about, it's a reset and beneficial. I thank my doctor now for discovering my high blood sugar though I hated her for prescribing Metformin which my digestive system could not tolerate; it was the stimulus to discover low-carb eating. My life of yo-yo dieting on a low-fat diet has gone away and my weight is stable without deprivation. It's like when I quit smoking - there's no going back. My latest heart /BP test was so much better than the way it was trending a few years ago. Now I'm older (72) my body needs to be listened to and the intolerances of lactose and carbohydrate are permanent and I'm dealing with them. I wish that I could convince my friends with fatty liver disease and severe diabetes to join me in my search for a better way and cry when I hear that my icons like Penny Marshall have died from diabetes.
44
Reply to comment #1 by MarciOnline
Sandra
January 30
On Jimmy Moore’s video, he said he lost 10 pounds of muscle mass and was questioning if the Dexa scan was accurate, as he gained it back without exercise. He may not have been interpreting the information correctly. The DEXA scan shows Fat Mass and Lean Mass. (not lean muscle mass) Lean mass includes organs,muscle,ligaments, connective tissue and fluids.
45
Nichi
January 31
Great video! Explained in a very easy way! I’ve been on keto for 4 weeks and wow what a difference ...7 kg gone!
46
Reply to comment #4 by Chad
Filipe Silva
January 31
For more information you should read dissertation Medicine Nobel Prize from 2016.
47
Laura
February 2
Thank you dr Fung! You made my life happier. Just finished 5 day fasting following the instructions in your book "Guide to Fasting", I feel great! It was very easy, I feel proud of my self. In a month and a half eating keto and fasting lost 12 pounds and all my menopausal aches and pains.

Thank you very much to you too, Dr. Andreas Eenfeldt for your great website. The membership to your website is the best gift I have received ever.
48
Reply to comment #5 by Dr. Andreas Eenfeldt
Una
February 13
You lose muscle also by not using them!!!
49
Mark R
February 14
I'm a healthy 54-year-old man. I've water-only fasted often for spiritual reasons, many times for a week or more, and perhaps 10 or so times as long as 40 days. I continue to work and exercise (I lift weights) during those fasting periods. I don't gain muscle during those fasting periods, but I don't lose much either. My bench press may go down from 225-lbs to 215-lbs, but I quickly gain that strength back.

My body handles fasting well, and until recently I have usually ended my fasts with a normal meal. I noticed that fats pass right through me, and I usually poop them right out in very loose bowel movement. My body quits producing bile during my fasts, so it is understandable. More recently, I have learned to break my fasts with broth and non-fatty vegetables, and that avoids the loose bowel movements. I know many people have difficulty during the refeeding period, so be careful! Long fasts can be dangerous for some sick people as well.

For the last few months, I have ended my long-term fasts, and experimenting with a ketogenic diet. My eating window began with eight hours of eating followed by sixteen hours of fasting. Now I am comfortable with one meal a day.
50
Reply to comment #26 by Sandra
Liz
April 10
Thanks Sandra for your excellent and comprehensive description of your fast. I am 63 and welcome info from the mature female perspective.

The longest fast I have done is 20 days and I lost 22 pounds. I felt great and my glucose was improved ( I am not a diabetic) and my blood pressure went to low so I was able to cut way back on blood pressure medication.

I finally had to stop the fast because of the extreme night time leg cramps I got. That led to fatigue.

I am now in Day 3 of my new fast and am working to supplement with sodium. Before I focused on Mg but additional reading has helped me to realize I needed salt. After decades of evoking salt for blood pressure this was no small feat. Already I am seeing lowered blood pressure and anticipate reducing the medications for that.

Fasting works for me too and there is so much literature out there on the impact long term well being. Dr. Fung opened this door for me and I am not disappointed.

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