How To Starve Fat Cells (Not Your Body)
Summary
TLDRIn this video, Dr. Nick Zarowski explains how to lose fat without losing lean muscle by using strategies like intermittent fasting, particularly a 24-hour fast, which preserves muscle while burning fat. He also emphasizes the importance of controlling insulin levels by reducing sugar intake and focusing on whole foods like proteins, vegetables, and healthy fats. Additionally, he highlights the value of exercise and maintaining a calorie deficit to optimize fat loss. The overall goal is to starve fat cells while nourishing the body with proper nutrition.
Takeaways
- 💪 Starving fat but not the body is key to maintaining lean muscle while losing fat.
- ⏳ A 24-hour fast helps burn fat and preserves lean muscle, as supported by research.
- 🧬 Ura nitrogen levels increase during fasting, signaling muscle breakdown, so it’s crucial to balance fasting and muscle preservation.
- 💡 Lowering blood sugar and insulin levels is essential for fat loss, as high insulin blocks fat burning.
- 🍽️ Eating healthy foods like proteins, vegetables, fruits, and healthy fats helps feed the body, not the fat.
- 🚶 Exercising during fasting, such as walking, helps burn stored sugar and access fat for energy.
- ⚠️ Overeating unhealthy, high-carb, and sugary foods can lead to fat storage and prevent fat loss.
- 📊 Monitoring calorie intake can prevent overeating, and eating in a slight calorie deficit can accelerate fat loss.
- 🥦 Healthy, whole foods allow for more consumption while keeping the body nourished and satisfied.
- 🔥 Burning through stored glycogen through exercise and a healthy diet helps access and burn fat more efficiently.
Q & A
What is the main idea behind 'starve your fat but not yourself'?
-The concept emphasizes losing fat while preserving lean muscle, promoting fat loss through methods like intermittent fasting and a healthy diet without depriving yourself of necessary nutrients.
Why is intermittent fasting effective for fat loss?
-Intermittent fasting, particularly a 24-hour fast, helps lower insulin levels and switch the body from burning sugar to burning fat for energy, all while preserving lean muscle.
What happens to insulin and blood sugar levels during a fast?
-During fasting, blood sugar levels drop, which in turn reduces insulin levels. Lower insulin levels promote fat burning since high insulin blocks fat loss.
What is the significance of Ura nitrogen in fasting?
-Ura nitrogen is a byproduct of muscle breakdown. In a 24-hour fast, its levels increase slightly, but not significantly enough to break down muscle, allowing fat to be burned while maintaining lean muscle mass.
How does diet affect fat loss even when not fasting?
-Eating a diet rich in proteins, healthy fats, vegetables, and fruits nourishes the body and prevents fat storage, unlike processed foods high in sugar and carbohydrates, which promote fat gain.
What role does glycogen play in fat loss?
-Glycogen is stored sugar in the body. To burn fat, the body needs to burn through stored glycogen first. Exercising while fasting helps deplete glycogen stores faster, encouraging fat burning.
Why is exercise important during fasting for fat loss?
-Exercise, like walking, helps burn through stored sugar (glycogen), allowing the body to switch to burning fat for energy more quickly, which enhances the fat loss process during fasting.
Why is it important to avoid overeating even with healthy foods?
-Even healthy foods, when overeaten, can lead to fat storage. It's important to monitor portion sizes to avoid consuming excess calories that the body doesn't need, which could be stored as fat.
How can calorie tracking help with weight loss?
-Tracking calories can give you a better understanding of how much energy your body needs. Eating in a slight calorie deficit (about 500 calories less per day) can help promote fat loss without depriving the body of essential nutrients.
What types of foods should you focus on to 'feed your body and not your fat'?
-You should focus on whole foods like lean proteins, healthy fats, vegetables, and fruits, which nourish the body and promote fat loss. Avoid processed foods, sugary drinks, and fried foods, which contribute to fat storage.
Outlines
🧘 Starve Your Fat, Not Yourself
This paragraph introduces the concept of fat loss while preserving lean muscle, emphasizing the importance of intermittent fasting. The speaker references a study highlighting that a 24-hour fast can help starve fat cells while preserving muscle, due to the increase in urea nitrogen after 24 hours, which indicates minimal muscle breakdown. Maintaining lean muscle mass is especially crucial as we age.
🍽️ Fasting and Blood Sugar Control
The focus shifts to optimizing fat loss during fasting by regulating blood sugar and insulin levels. High insulin levels, caused by eating carbohydrates and sugar, block fat loss. Fasting helps lower blood sugar and insulin, enabling the body to burn stored fat for energy instead of sugar. By controlling insulin, you set your body up to efficiently burn fat for energy.
🥑 Feed Your Body, Not Your Fat
The speaker emphasizes the importance of eating healthy, nutrient-rich foods to fuel the body without promoting fat gain. A whole-food diet rich in proteins, vegetables, fruits, and healthy fats is key to feeding the body, whereas processed foods, sugary drinks, and fried foods only contribute to fat gain. The quality of food consumed plays a critical role in weight management.
🏃 Burn Sugar to Burn Fat
This paragraph discusses the need to burn stored sugar (glycogen) in order to promote fat loss. Exercise, particularly brisk walks or light workouts, accelerates the process of depleting glycogen stores, allowing the body to access and burn fat more quickly. Combining fasting with exercise can maximize fat burning by starving fat cells of their energy source.
🍽️ Avoid Overeating for Fat Loss
The speaker advises against overeating, even when consuming healthy foods. While nutrient-dense foods satisfy hunger and nourish the body, it's still essential not to consume more calories than the body needs. Tracking calories for a short period can help understand how much fuel your body requires. Eating in a slight calorie deficit (about 500 fewer calories than needed) can further enhance fat loss.
Mindmap
Keywords
💡Intermittent Fasting
💡Lean Muscle
💡Fat Loss
💡Blood Sugar
💡Insulin
💡Calorie Deficit
💡Glycogen
💡Healthy Diet
💡Metabolic Syndrome
💡Exercise
Highlights
Starving fat while maintaining lean muscle is the ideal case for healthy weight loss.
Intermittent fasting, particularly a 24-hour fast, is effective in targeting fat cells while preserving muscle.
Urea nitrogen increases after a 24-hour fast, indicating minimal muscle breakdown and fat loss.
Maintaining lean muscle mass is crucial for health as we age.
Blood sugar and insulin levels play a key role in fat loss; lowering them helps the body burn fat for energy.
High insulin levels, caused by consuming carbohydrates and sugar, block fat loss.
Eating a whole food diet rich in proteins, vegetables, fruits, and healthy fats helps feed the body without feeding fat.
Consuming sodas, fried foods, and fast foods leads to feeding fat rather than the body.
Burning stored sugar (glycogen) is essential for accessing fat storage for energy.
Exercise, such as a 30-minute brisk walk during fasting, helps accelerate fat burning.
Overeating, especially foods high in sugar and carbohydrates, leads to cravings and hunger.
Tracking calorie intake can help understand how much fuel the body needs to prevent overeating.
Consuming 500 calories less per day than the body requires creates a calorie deficit, aiding fat loss.
The body is designed to store excess energy as fat, especially when overeating.
Combining fasting, exercise, and a balanced whole food diet is a long-term strategy for maintaining weight loss and health.
Transcripts
starve your fat but not yourself is the
ideal case scenario for anyone who's
trying to lose weight you maintain lean
muscle all well getting rid of the fat
from your body which is of course going
to make you unhealthy cause metabolic
syndrome and even disease in this video
I'm going to show you exactly how to do
that hey Wellness Warrior I'm Dr Nick
zarowski and one of the things that we
want to look at right away when we talk
about starving fat off our body but not
actually starving ourselves is
intermittent fasting and there's a
reason for this is because there was a
study done and what they looked at is
what is the best time to fast to
actually starve your fat cells and
interestingly what they found is that in
a 24-hour fast this was going to be a
time frame which actually helped you
starve the fat cells on your body which
you're trying to get rid of but also
helped you preserve lean muscle and what
I mean by that is during this fasting
time what was found is that Ura nitrogen
actually started increasing in the body
about 24 hours into the fast and why is
that significant well it's significant
because that is a byproduct of muscle
breakdown so as I mentioned earlier one
of the things we really want to do is
maintain lean muscle mass this is very
important for us today it's very
important for us as we age and so if we
want the perfect fast that is just
focusing on fat but not actually
breaking down our body it seems to be
that that 24-hour fast is an ideal
scenario but now that we're back on the
topic of starving fat but not ourselves
there's a few other things to consider
first of all how can we get the best
results on that fast and starve the fat
but also how can we even when not
fasting continue that process of
starving fat but not ourselves because
we all want to eat good food and eat
lots of it but we want to make sure
we're making the right choices it brings
us into our next topic and that's really
focusing on what our blood sugar doing
is doing and what our insulin is doing
so as you know when you are in a acid
State one of the amazing things that
happen with it is that it helps drop our
blood sugar down when you drop your
blood sugar down it automatically drops
this hormone called insulin down and
this is really important because insulin
is going to block fat loss if it's
raised to a high level in the body how
do we raise insulin to a high level well
we eat lots of carbohydrates and sugar
and it's going to raise insulin up and
it's going to block fat loss but we want
the opposite of that so first tool is
that we're going to use this fat to drop
our blood sugar drop our insulin and
allow us to start attacking some of that
fat for energy and how this works is
that your body is probably burning sugar
right now but when you drop blood sugar
and you drop your insulin levels what
will happen is it'll allow your body to
actually start burning the fat on your
body for energy so let's talk about a
few factors that's going to help with
this process Beyond fasting because we
already established that a 24-hour fast
has been proven to help you burn fat but
maintain leaning muscle so we know that
that is like an ideal fast for someone
who's trying to starve fat but not
yourself hey it's Dr Zan I want to help
you improve your health naturally
because true Health only comes naturally
the best way to stay in contact with me
is by joining my newsletter nobody cares
about your health like I do click on the
link below this video to join my
newsletter and we'll stay connected for
life now first we have to make sure that
we feed our body and not our fat this is
a really important topic one of the
things that I see so often is that some
people who are diving they'll say you
know what I watch so and so and they eat
so much food and you know what they're
constantly losing weight and they
maintain a good figure all the time
whereas it's like I eat hardly anything
and I gain fat well a lot of times what
you're going to see in this scenario is
that the individual who is eating a ton
of food they happen to be eating really
healthy food they're eating proteins and
vegetables and fruit whereas the person
who say I'm hardly eating anything and
I'm continuing to gain weight or I can't
lose weight well they're drinking a soda
they're eating fried food they're eating
french fries and hamburgers and that
sort of thing so we have to make sure
that when it comes to our diet and when
it comes to actually feeding our body
and not our fat that we're actually
giving our body what it needs it needs
the vegetables it needs the
micronutrients from the fruit and then
you need the good proteins this is what
our body needs and then the healthy fats
so if you focus on a good whole food
healthy diet that's rich in protein and
also fats in good healthy Whole Foods
then you're going to find yourself in a
position where you're feeding your body
but not your fat once you start getting
into consuming sodas and fried foods and
fast foods well all of a sudden you're
going to start feeding your fat but not
your body so therefore we want to make
sure that we're eating the right Foods
all the time and the other thing that we
have to really focus on doing is well
burn sugar we want to be burning the
sugar out of our system so here's what
happens is our body likes to store sugar
in the form of glycogen and when you
have this stored sugar what happens is
it's going to block fat loss so
therefore we want to burn through a lot
of that storage sugar so that you can
find yourself in a position where you're
burning that fat for energy and also
whenever you're trying to get the best
results with your fasting what you're
going to find is that when you eat a
healthy diet and also you exercise to
help burn through storage sugar you're
going to access that fat storage much
quicker so that you can actually start
burning fat for energy and lose weight
starving those fat cells so whenever
you're fasting it's actually a great
idea to continue to exercise go for a
nice 30 minute brisk walk and walking is
going to be a really good way to start
burning that fat for energy therefore
starving the fat so when you walk when
you exercise you're burning fat you're
burning sugar now the next big factor
that I want you to really focus on is
don't overeat this is something that's
very important and the fact of the
matter is if you're eating good healthy
foods like we talked about over here
you're going to be able to eat a lot of
them and actually nourish your body
correctly and feel fulfilled and
satiated whereas if you're eating
unhealthy Foods ones that are high in
sugar high in carbohydrates you're not
going to be able to eat as much of them
and you're going to always be hungry and
left with cravings and so we want to
always make sure we're eating those
healthy foods to feel satisfied but we
also don't want to be eating too much
and this is where you may actually want
to pay attention to how many calories
you're eating I'm not a big fan of
tracking calories in the sense of
watching them every day because it can
be a little bit too much for the average
person it's a little bit overwhelming
Over time however it's always good to
track your calories for a short period
of time to truly understand how much
your body needs is far as fuel goes
because our bodies are an amazing
machine they're designed to actually go
through periods of starvation so that's
why when you overeat your body stores
all of that energy that you're eating
that food as fat so if we don't want to
put a bunch of food into fat storage
what we ultimately want to do is not
overeat so figure out how many calories
you need throughout the day you can go
to like calorie calculator.net you can
type in all the details and and
specifics of your body figure out how
many calories and then make sure that
you're not overeating and if you want to
even push the fat burning a little bit
further you can put yourself into a
calorie deficit consuming about 500
calories less per day than what is
required of your body that will actually
help you lose weight so these are the
scenarios in which you would use to
actually start starving your fat but
feeding your body appropriately and this
is going to be the strategy for losing
weight today and losing weight 10 years
from now and keeping it off so go ahead
and put in the comment section below if
you have any questions I'm Dr Nick
zarowski and if you like this video I
think you'll love this one
next
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