Is Fasting Good For Fat Loss?

Should I Try Dry Fasting or Intermittent Fasting?

Dry Fasting is an extreme type of fasting where you’re not taking in any foods or liquids at all, over a period of time. If you’re simply looking to burn fat and lose weight, there’s no need to go this extreme. Dry fasting has therapeutic benefits, but these benefits are beyond the scope of what our focus is here on Black Book of Secrets.

If you’re wanting to burn fat and lose weight, intermittent fasting is a great way to test the waters. Intermittent fasting will allow you to control overall calorie intake over a period of time, which is the biggest factor in weight loss. You don’t have to worry about dieting as it’s a strict protocol.

That being said, it’s not for everyone. Intermittent fasting can be a rough process if you’re not ready for it. Low blood sugar can make you tired and sluggish if you’re not prepared.

Is It Good to Become Fat Adapted to Burn Fat?

If your goal is purely fat burning, becoming fat adapted can be your ally. Fat adaption means your body burns body fat as it’s main source of fuel. This of course makes burning body fat easier.

On the other hand, you have sugar burners. A sugar burner is a person who is eating a high amount of carbs for fuel. Besides this being a not-so-healthy longevity strategy, it also makes it tougher for your body to tap into body fat stores for fuel. Sugar burners also tend to need to eat more often to maintain their blood sugar and stave off fatigue and mental fog.

Getting into fat adaptation mode can be rough, however. You’re donwshifting off of what is likely years of sugar burning. This means your body is used to and conditioned to use carbs as fuel.

Typically, a keto diet combined with intermittent fasting would be the ideal way to become fat adapted. You’re taking in a high fat diet with moderate protein and zero carbs.

Carbs are processed easily and give you an immediate boost. They also give a temporary boost of dopamine, a feel-good hormone. This is one of the biggest reasons it’s tough to come off of a “carb addiction”.

So, Is It Good to Become Fat Adapted?

As with so many other things, it depends. If you’re the type of person who leans into a plan and can “gut it out”, it can be very beneficial.

If your exercise plan is relatively low-intensity, it can work very well.

If you’re playing competitive sports, or doing a lot of high intensity exercise or activity, it may hinder performance, as you’ll no longer have that immediate boost of glucose to fuel the brain and muscles.

In this case, you’re better off with a moderate carb intake around activity to keep your edge, and then go lower carb the rest of the day.

Is Fasted Walking Good For Fat Loss?

Fasted workouts are a big topic these days. As I’ve said before, I’m not personally a big proponent of fasting after an intense workout, as your body is starving for nutrients to rebuild muscle. The muscle building process actually burns a lot of calories by itself, which is great if your goal is fat loss.

There is some research that shows an increase in HGH, and some other possible fat burning benefits, but not enough to make me switch my routine.

What about fasting before a workout?

I personally do fasted workouts as it suits my schedule, I’m just as strong as when I eat, and I feel I get a better workout on an empty stomach. I also feel there is a great benefit in workout out when slightly hungry, as it gets your body used to pulling fuel from fat stores. This, in turn, gives me fewer bouts of feeling starving during a fast. Note, this is my personal opinion and I’m not sure if there’s research that supports this.

What About Fasted Walking?

I think fasted walking can be an incredible way to exercise. Both for fat burning reasons, and to clear your mind and get used to the actual feeling of fasting if you’re just starting out.

I like to walk fasted for about 45 minutes in the morning while listening to podcasts or music. It just gets the day going right and clears the head.

I also like to incorporate shorter bouts of fasted walking if I’m looking to burn more calories without taxing my body. It’s a great way to recuperate.

Intermittent Fasting Carb Cycling

Carb cycling during an intermittent fasting program is my favorite way to fast. Many folks tend to do a keto style diet while on a fasting program, but I find that taking in carbs after a workout makes a huge difference in building/maintaining muscle mass, and keeping my energy levels high.

My style of carb cycling is to take in around 50-60 grams of carbs right after a workout, along with 40 grams of whey isolate and 5 grams of creatine.

Is Post-Workout Fasting Worth It?

Fasting is a a hot dieting protocol these days. And, rightly so. It’s an easy way to decrease your total calorie intake, puts dieting on autopilot, and has plenty of fat burning and health benefits.

Fasting after an intense workout has also been shown in studies to increase some of these benefits- including raising your natural growth hormone levels (HGH).

My view on it is this. I’ve tried fasting after intense workouts, and light-moderate workouts. I’m personally not a fan of fasting after an intense workout as I feel you do lose some muscle mass, and the body is screaming for protein to repair the muscle damage.

Fasting before an intense workout is fine, and I’ve found it beneficial. I don’t have anything in my stomach weighing me down. I have a little caffeine before the workout and this gives a little dopamine boost, which is enjoyable.

Fasting after a low-moderate cardio workout? If you’re in a weight loss mode, go for it! Muscle damage isn’t very high after this type of workout, so your body isn’t necessarily looking to repair. I find this type of workout mobilizes and burns fat, and fasting right after this workout seems to get my body and brain used to being hungry at other times of the day. This is a huge, underrated benefit if you ask me.

Does Coffee Break a Fast?

There are many benefits to fasting, such as increasing longevity, increasing insulin sensitivity, and autophagy. However, if you’re here on Black Book of Secrets, my guess is that you’re fasting as a way to burn fat.

Fasting is a simple way to decrease the total amount of calories you take in over a given time, leading your body to dig into your body fat stores in order to fuel itself.

Drinking a cup of coffee in the morning is one of the joys of life many many people. It helps us “get going”, and kick off the day.

The good news is you don’t need to give up coffee if you’re fasting to burn fat. Let me clarify by saying that it’s specifically black coffee (coffee without anything added) that won’t break your fast.

Black coffee during fasting can actually speed up your fat burning as caffeine increases fat mobilization.

Black coffee contains no calories, and therefore keeps you in a fasted state.

Do I Need to Be in a Fasted State to Burn Fat?

No. As long as you’re in a caloric deficit, you’ll burn fat.

Can I add milk, sugar, cream?

Adding milk sugar or cream will indeed break your fast. As will any of the new “bulletproof-style” coffee add-in’s, such as butter, coconut oil, or MCT oil.

To wrap up- if your goal is to fast, then you’re not going to want to add anything.

If your goal is fat loss, adding a bit of butter, coconut oil, or MCT oil will not hinder fat loss (as long as you’re not pushing it). You’ll still come in under your alloted calorie intake for the day.

If I Am Fasting, Would Drinking Bone Broth Break the Fast?

Yes, bone broth breaks the fast. Bone broth contains calories. Anything you consume with calories will break your fast.

Before you throw our the bone broth, keep this in mind- if your goal is fat loss, it’s a matter of calories in versus calories out. If you’re keeping your overall calorie count down, you’ll lose weight.

If your goal is purely the fast itself (as in reaping specific health benefits), then you’ll want to hold opff on the bone broth.

Remember, fasting is a means to an end. Ketosis is also a means to an end, not the end itself.

Does Sucralose Break a Fast?

Sucralose doesn’t break a fast as it doesn’t increase blood glucose or trigger an insulin response by your body.

As I always point out, if you’re in fat loss mode, the fast itself is simply a vehicle to reach your goal. Fasting isn’t the goal itself. Taking in less calories than you burn each day is the path.

That being said, I don’t recommend using sucralose whether you’re fasting or not. Studies have shown that sucralose can impair your insulin sensitivity over time, which DOES affect the way you burn body fat. Not to mention other studies, which have shown other potentially negative effects.

Eat Stop Eat or The Warrior Diet- Intermittent Fasting Books

So you’re intrigued by the concept of fasting, and want to potentially try it?

Assuming you’re familiar with the benefits of fasting (burn fat, dieting on autopilot, get healthier), you’ll want to choose the right fasting protocol for your personal needs.

A Good Book to Start Out With is East Stop Eat, by Brad Pilon

He’s simplified the process so it’s easy to follow. His style of fasting boils down to not eating for 24 hours a couple of times each week. After the fast, eat a normal sized meal without going overboard on calories. Then, resume your day-to-day diet. Add some daily exercise to build/maintain muscle and boost your metabolism.

Another Good Book, is The Warrior Diet, Which is the Method I Prefer

Ori Hofmekler designed his protocol as fast/feast.

You’re fasting for a total of 20 hours in a day (those 20 hours include the 7 or 8 hours you’re sleeping). Then, you’re eating a big ass meal (of high quality, nutritious foods) in the remaining 4 hours.

During the day, at some point, you’ll get your exercise in while in a fasted state (this helps mobilize and burn body fat).

Both very simple styles of fasting. I prefer the Warrior Diet as it suits my lifestyle (I can go pretty much all day on some caffeine, without getting too hungry). Then, at the end of the day when my work is done? Sit down and eat a delicious meal and relax.

Topics: Intermittent fasting, Dieting, Weight loss, Fasting, Food, Eating behaviors of humans, Nutrition, Food and drink. Health, Management of obesity, Eating behaviors, Public health, Nutrient. Biology, eating, body shape, fat, diet. Calorie, sugar, diets, cooking, insulin, metabolism.