Shifting back to the weekly “focused fat-burning phase” is critical to continue progressing on my approach. When the weekend is over, I utilize an Intermittent fast to accelerate the process of getting back into ketosis, while anticipating another week of virtually zero foods containing any considerable amount of carbohydrate.
My daily amount is 25g of carbohydrates or less during the week with a “rebuild and refuel phase” on the weekends where the intake may be 10x that amount per day.
While it is possible to lose weight on a more moderate carbohydrate intake, I have personally found this phase-shifting approach to be much more sustainable. Frequent carbohydrate intake keeps insulin chronically elevated, which completely stops all fat-burning while glucose is cleared from the bloodstream by being burned as energy or stored for future use.
This perfectly mimics our evolutionary eating pattern where high amounts of carbohydrates simply were not available most of the time.
During these times of temporary energy shortages, we would effortlessly slip into burning our true primary fuel, FAT (either as dietary fat or in the form bodyfat when dietary fat intake was also low).
When carbohydrate was available, for example in the form of honey or a wild tuber or possibly some occasional ripe fruit in season, we would consume a considerable amount in anticipation of another short-term shortage. This incoming glucose was stored as muscle glycogen and spared for emergency use only, such as an all-out sprint or another physically demanding activity.
Our ability to shift back and forth between energy substrates is known as “metabolic flexibility” and this survival technique has been lost in the modern world.
When carbohydrate is consumed chronically it basically overfills our reserves and the excess is stored as fat which seldom, if ever, is pulled out of storage for use when there is always more glucose coming in.
To top it all off, these fluctuations in blood sugar wreak havok on our hunger, mood and energy levels. (By the way, these conditions create a perfect environment for marketing prepackaged snack foods but I’m sure that’s just a coincidence).
How to become a fat-burner. 🔥
Step 1: Reduce or eliminate sugar, grains and/or starches from your menu for 5-6 days straight.
Step 2: Perform 30 minutes cardiovascular activity first thing in the morning on an empty stomach using a moderate intensity pace.
Step 3: Perform 30 minutes strength training at least 3 days per week. Ideally, this would be done daily as well.
Step 4: Prioritize lean protein and fiberous plant material like those found in my Food Guidelines handout. Aim for 1/5 of your daily protein target every 4 hours.
Step 5: After you nail your weekly weigh-in goal, allow a period of time to enjoy some of the “forbidden foods” that you have been avoiding. This will “refill the tank” and prepare you for the week ahead.
Repeat this pattern until you reach your goal. Anyone can safely and sustainably lose 1% of their current body weight per week without losing muscle. At that rate, losing 10% of your current bodyweight every few months is both achievable and maintainable.
If any of this doesn’t make sense or if you need help sorting it out or making it a lifestyle, I’m constantly working on creating new strategies to help make these understandings work for you. Message me using the form below. We can do a one-on-one conversation or group chat, or I can direct you to some of the resources I’ve created over the years including books and articles as well as audio and video content. You can also use this link to start my F.A.S.T. Track to Fitness program!
Until next time stay strong and enjoy the journey. – Jason
Reshape Your Life 