How to maximize fat burning

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

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.

in a minute and you can watch all seven parts instantly – as well as many other , our awesome , .

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

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69 comments

51
JaNelle Grimes
April 25 2019
Can you have low sugar alcohol during the 8hrs you can eat.

Reply: #52
52
Reply to comment #51 by JaNelle Grimes
Kristin Parker Team Diet Doctor
April 25 2019

Can you have low sugar alcohol during the 8hrs you can eat.

Some people are able to incorporate alcohol in moderation, and on occasion while losing weight but Dr Fung recommends avoiding it.
53
Reply to comment #1 by MarciOnline
Matthew Hanna
April 29 2019
FYI, dexa scans are more complicated than most realize. For example, dexa scans rarely tell the difference between lean tissue and lean tissue infused with fat. If you lose the fat that was embedded in the lean tissue the dexa scan can look like you lost a lot of lean tissue though it might have been more fat that lean tissue. My dexa scan provider never mentioned this to me and I freaked out until I did my own research and learned what was missing.
54
Reply to comment #16 by Aline
Matt
May 8 2019
The key is the low carb high fat. It takes approximately 7-10 days to become fat adapted. Once you are in the state of ketosis, your body will produce ketones to dispose of the fat in your diet as well as your body for energy. There is no storage as is the case of consuming carbohydrates. When intermittent fasting (16:8) and following a low carb/high fat diet, it doesn’t take the entire 16 hours of your fasting window to digest the food you have eating. I recommend intermittent fasting for those concerned with maintains muscle. This will allow your body to still take in the protein your body needs to maintain/repair/build muscle without sacrificing that fat burning benefits of the diet and the fast. In fact, I followed the low carb high fat diet paired with intermittent fasting and heavy resistance training and I even gained 7 pounds of muscle over the course of 12 weeks. Hope this helps.
1 comment removed
56
Reply to comment #1 by MarciOnline
KizzyBrown
July 13 2019
This is complete BS with all due respect. I am a 44 year old black woman who has been practicing intermittent fasting lifestyle for the past two years, going on three. Along with cardio and strength train 3-4 times per week which i do FASTED. I workout at least 12 hours into my fast. I do not tale any protein supplements or any other enhancing substances and I am in the best shape of my life, flat stomach, semi-athletic physique. This is my personal experience and proof that fasting does NOT cause your body to burn protein for energy or cause you to store fat.
57
KizzyBrown
July 13 2019
Fat loss does = muscle gain.

The thing is too many people are lazy and want an easy fix. I see so many people doing intermittent fasting and one meal per day and yes they are dropping the pounds but they will end up looking like spaghetti. Slim and soft with no shape and tone to their body because they are not doing any form of strength training or body weight exercise to build/preserve muscle.

Fastng is amazing, no doubt, and its a god send for myself and millions.

But it is not a panacea for health and fitness. Your goal shouldn't be just to lose weight, but to be fit and healthy.

You cant optimize your health without including exercise.

Dont blame fasting for muscle loss if your'e not doing anything to gain or maintain muscle.

How can people expect to engage in a long term fasting protocol and not lose ANY muscle whatsoever without taking any action to gain, preserve or maintain muscle mass?

Did you have muscle tone at 400 pounds? Why would you expect to have any at 150 pounds without doing anything to achieve or maintain it?

Let's be sensible here.

Reply: #68
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Reply to comment #26 by Sandra
Rena
August 20 2019
Thank you Sandra!
I’m about to embark on this fast to lower my 200 morning sugars. I’m a bit nervous but very optimistic. I hope I have the strength and the motivation to go through with it. My 8.0 A1C scares the life out of me. Thank you for sharing your total experience, not just posting critical comments. Perhaps once I achieve my goals I can help someone else, the way you helped me. I’m thankful to Dr. Fung for his message. I have been watching the videos for some time. It’s time to put myself to this test.
1 comment removed
60
cindy
August 24 2019
I am 57 next month and I have worked out for years.. I try to do no less then 20 mins for Hiit or metcom or whatever every morning. I have been struggling with my weigh since menopause. I have done low carb for months with really no loss maybe a little. this past year i have started fasting , first it was 16 to 18 hours few days a week then 20 hours every other day. I have not experienced any weight loss.. I have been told i need a balanced diet because my cortisol levels are high.. I have been told low carb and or keto is bad for women in menopause because of the hormone changes..I know i am retaining about 15 lbs of water weight alone but cant seem to even get that down. So enlighten me.. Anyone have suggestion??

Reply: #61
61
Reply to comment #60 by cindy
Kristin Parker Team Diet Doctor
August 27 2019

I am 57 next month and I have worked out for years.. I try to do no less then 20 mins for Hiit or metcom or whatever every morning. I have been struggling with my weigh since menopause. I have done low carb for months with really no loss maybe a little. this past year i have started fasting , first it was 16 to 18 hours few days a week then 20 hours every other day. I have not experienced any weight loss.. I have been told i need a balanced diet because my cortisol levels are high.. I have been told low carb and or keto is bad for women in menopause because of the hormone changes..I know i am retaining about 15 lbs of water weight alone but cant seem to even get that down. So enlighten me.. Anyone have suggestion??

Hi Cindy, you may find this article helpful!
https://www.dietdoctor.com/top-tips-lose-weight-low-carb-women-40

Reply: #70
62
Delia
September 6 2019
Can I have sweet n low with my coffee?

Reply: #63
63
Reply to comment #62 by Delia
Kristin Parker Team Diet Doctor
September 6 2019

Can I have sweet n low with my coffee?

Sweet N Low has artificial sweeteners that we recommend avoiding. You can read more about what sweeteners are a better option here - https://www.dietdoctor.com/low-carb/keto/sweeteners
64
Robert
September 28 2019
I have been doing keto for 8 months.. 246 to 199.. but i didnt start losing alot till i did the snake diet an did a 48 hour fast.. after 6 weeks of once a week of the 48 hour fast.. the more you do go without food the less you want it.. go figure..
9-28-19... i weigh 199.. its a struggle.. today i finished a 48 hour fast an lost 2 pounds.. damn this sucks.. my body doesnt want to give up the fat it has been storing for 25 years.. and yes i do workout.. 3 days a week....
65
Robert
September 28 2019
What the mainstream doesnt tell you...
When you do keto after your fat adapted.. you must lower your fat intake to lose fat.. lower it slowly.. and you must workout.. CARDIO BURNS MUSCLE..
MUSCLE BURNS FAT.. <------ SEE

MUSCLE BURNS FAT..... TRUTH

SO GO TO WALMART... TEST YOUR STRENGTH ON THE DUMBELLS.. SEE WHAT YOU CAN LIFT AN HOW MANY TIMES.. AND ITS YOUR NEW TOY..
PLAY IT ALOT.. THEN WHEN ITS SUPER EASY TO LIFT GO BACK AN GET A HEAVIER ONE... AND REPEAT.. CARDIO BURNS MUSCLE...
LIFTING BUILDS MUSCLE
MUSCLE BURNS FAT
1 comment removed
67
htlufriwiu
January 7
Are underarm barometric with an cytostatic in the eclectic warm
68
Reply to comment #57 by KizzyBrown
Petrônio
January 27
Bety good!Thanks
69
Petrônio
January 27
Sorry,very good!
70
Reply to comment #61 by Kristin Parker
Bonnie
February 13
I am also going through menopause and trying to embrace a healthier life style, including quitting bad habits like smoking and drinking. I also walk 5 miles a day...and am slowly incorporating weights and core exercises. After my workouts I treat myself to a hot bath with epsom salts and rosemary essential oil. The salt bath helps sooth muscles and draw out toxins, which can inhibit weight loss. While in the bath I give myself a self massage starting with the feet and work up my whole body. Spend time on the belly! Helps tone and rid the body of toxins. I've seen really great results since starting this routine.
71
julie fielden
March 10
Hi Dr. Fung,
I am 63 years old and need to loose significant weight. Can I do a low carb, high fat diet with intermittent fasting? thank you

Reply: #72
72
Reply to comment #71 by julie fielden
Kristin Parker Team Diet Doctor
March 10

Hi Dr. Fung,
I am 63 years old and need to loose significant weight. Can I do a low carb, high fat diet with intermittent fasting? thank you

If you are on medication, please work with your doctor. You can sign up for our free two week challenge at this link.
https://www.dietdoctor.com/low-carb/get-started
73
Pablo Mesples
April 18
Hi Dear DR. Fung and the whole Diet Doctor Community, I have started a LCHF - Intermittent fasting diet on March 3. I have fasted 45% of the days either Alternate Days or 4 to 5 day-fasts. As everyone else now, I am in lockdown (London, UK.) Even in lockdown, I lost 10 kilos (22 pounds) in 48 days. I have documented in detail the food intake, moments of meals, weight once a day in the AM, blood ketones and exercise. I would be happy to share the data and get feedback. Particularly, I noticed that after the long-term fasts I regain up to 4 kilos (most of the weight lost in a 4 or 5 day fast) after a couple of days of eating. Is that mostly water? At no point my ketones in blood fall below 2 mmol.... can that weight increase be also glycogen? Is there any way to avoid this dramatic upward weight change? Later on, to drop off that weight is not as easy as it was to regain... so if I do another 5 day fast, the first 3 or 4 days is the time that takes to drop those extra 3 to 4 kilos of “water.” So, the progress is slow and it is done on the last day of the long-term fast really. Many thanks and best regards.

Reply: #74
74
Reply to comment #73 by Pablo Mesples
Kerry Merritt Team Diet Doctor
April 18

Hi Dear DR. Fung and the whole Diet Doctor Community, I have started a LCHF - Intermittent fasting diet on March 3. I have fasted 45% of the days either Alternate Days or 4 to 5 day-fasts. As everyone else now, I am in lockdown (London, UK.) Even in lockdown, I lost 10 kilos (22 pounds) in 48 days. I have documented in detail the food intake, moments of meals, weight once a day in the AM, blood ketones and exercise. I would be happy to share the data and get feedback. Particularly, I noticed that after the long-term fasts I regain up to 4 kilos (most of the weight lost in a 4 or 5 day fast) after a couple of days of eating. Is that mostly water? At no point my ketones in blood fall below 2 mmol.... can that weight increase be also glycogen? Is there any way to avoid this dramatic upward weight change? Later on, to drop off that weight is not as easy as it was to regain... so if I do another 5 day fast, the first 3 or 4 days is the time that takes to drop those extra 3 to 4 kilos of “water.” So, the progress is slow and it is done on the last day of the long-term fast really. Many thanks and best regards.

These articles may be helpful for you!
https://www.dietdoctor.com/longer-fasting-regimens
https://www.dietdoctor.com/intermittent-fasting/questions-and-answers

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