{"id":117832,"date":"2023-11-12T22:21:00","date_gmt":"2023-11-13T02:21:00","guid":{"rendered":"https:\/\/www.shortform.com\/blog\/?p=117832"},"modified":"2023-11-15T10:36:21","modified_gmt":"2023-11-15T14:36:21","slug":"healthy-fasting-for-weight-loss","status":"publish","type":"post","link":"https:\/\/www.shortform.com\/blog\/healthy-fasting-for-weight-loss\/","title":{"rendered":"Healthy Fasting for Weight Loss: Switching Energy Sources"},"content":{"rendered":"\n<p>What does healthy fasting for weight loss look like? How does it work?<\/p>\n\n\n\n<p>Healthy fasting for weight loss is carefully planned to encourage the body to burn fat over carbohydrates. Understanding how this works can help you lose more weight faster.<\/p>\n\n\n\n<p>Continue reading for more on why intermittent fasting is effective for weight loss.<\/p>\n\n\n\n<!--more-->\n\n\n\n<h2 class=\"wp-block-heading\" id=\"h-how-fasting-promotes-weight-loss\">How Fasting Promotes Weight Loss<\/h2>\n\n\n\n<p>Healthy fasting for weight loss requires an understanding of energy sources. <strong>Fasting helps you lose weight by switching your body\u2019s energy source from glucose to fat. <\/strong>When you fast, your body runs out of glucose from food, so it starts burning fat instead. It converts your fat into energy molecules called <em>ketones<\/em>, which also suppress your hunger. When your body burns fat as its primary energy source, you\u2019re in a state called <em>ketosis<\/em>.<\/p>\n\n\n\n<p>(Shortform note: When you stop consuming glucose, it takes some time before your body starts burning fat as its primary fuel source. In <a href=\"https:\/\/www.shortform.com\/app\/book\/the-obesity-code\" target=\"_blank\" rel=\"noreferrer noopener\"><em>The Obesity Code<\/em><\/a>, Jason Fung says <em>ketosis <\/em>kicks in after <a href=\"https:\/\/www.shortform.com\/app\/book\/the-obesity-code#change-when-you-eat\" target=\"_blank\" rel=\"noreferrer noopener\">two to three days<\/a> of fasting.)<\/p>\n\n\n\n<p>Unlike fasting, dieting is ineffective because it relies on the flawed concept of calories-in-calories-out (CICO). This concept asserts that you can lose weight by simply eating fewer calories than you burn. Dieting and CICO are ineffective for health and weight loss for two reasons:<\/p>\n\n\n\n<p><strong>1. Your eating habits affect your weight. <\/strong>CICO oversimplifies food\u2019s impact on our bodies by focusing solely on calorie count and ignoring the sources of these calories. Factors such as your food choices and meal timings also significantly impact your weight and overall well-being.<\/p>\n\n\n\n<p><strong>2. Your body adjusts your hunger levels to maintain your weight. <\/strong>Each person has a set-point weight that determines how much hunger they experience and how full they feel after eating. This means that even if you manage to trim 50 pounds by dieting, you will still feel as hungry as someone who is 50 pounds heavier. This is why restricting calories isn\u2019t sustainable in the long run. Fasting, on the other hand, helps you reset your set-point weight by reducing your appetite.<\/p>\n\n\n\n<figure class=\"wp-block-table\"><table><tbody><tr><td><strong>Challenging the CICO Model: Obesity as a Hormonal Disease<\/strong><br><br>In <a href=\"https:\/\/www.shortform.com\/app\/book\/the-obesity-code\" target=\"_blank\" rel=\"noreferrer noopener\"><em>The Obesity Code<\/em><\/a>, Fung agrees that CICO is a flawed model, arguing that it incorrectly presents obesity as a problem of self-control when <a href=\"https:\/\/www.shortform.com\/app\/book\/the-obesity-code#the-prevailing-model-has-failed\" target=\"_blank\" rel=\"noreferrer noopener\">obesity is a <em>hormonal<\/em> disorder<\/a>. Fung explains that eating isn\u2019t a choice\u2014your hormones regulate when you feel hungry or full, and food choices (not just calories) matter because different foods affect your metabolism and hormones.<br><br>Fung also adds detail to the mechanism by which your set-point weight limits your ability to lose weight: It changes <a href=\"https:\/\/www.shortform.com\/app\/book\/the-obesity-code#fat-storage-depends-on-your-set-weight\" target=\"_blank\" rel=\"noreferrer noopener\">how your body manages fat.<\/a> When you cut calories and fall under your set-point weight, your body stores calories as fat until you return to your set-point weight. Essentially, your body resists your attempts to lose weight.<br><br>Along with diet and set-point weight, there are two other factors that affect your weight that CICO ignores:<br><br><strong>1. Your <a href=\"https:\/\/www.shortform.com\/blog\/relationship-with-food\/\">relationship with food<\/a>: <\/strong>In <a href=\"https:\/\/www.shortform.com\/app\/book\/intuitive-eating\" target=\"_blank\" rel=\"noreferrer noopener\"><em>Intuitive Eating<\/em><\/a>, the authors add that dieting <a href=\"https:\/\/www.shortform.com\/app\/book\/intuitive-eating\/1-page-summary#part-1-how-diets-damage-your-relationship-with-food\" target=\"_blank\" rel=\"noreferrer noopener\">damages your relationship with food<\/a>. Diets can make you overly self-conscious about your body image, leading to self-criticism. Plus, they\u2019re typically restrictive, which often leads people to binge eat and gain more weight.<br><br><strong>2. Culture: <\/strong>Michael Pollan writes in <a href=\"https:\/\/shortform.com\/app\/book\/in-defense-of-food\" target=\"_blank\" rel=\"noreferrer noopener\"><em>In Defense of Food<\/em><\/a> that Americans tend to eat at a quicker rate than other cultures, such as the French. It takes <a href=\"https:\/\/shortform.com\/app\/book\/in-defense-of-food\/chapter-9#rule-3-listen-to-your-body\" target=\"_blank\" rel=\"noreferrer noopener\">20 minutes for your stomach<\/a> to signal your brain that it\u2019s full, so by eating more quickly, you tend to eat more food than you need to satisfy your hunger.<\/td><\/tr><\/tbody><\/table><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>What does healthy fasting for weight loss look like? How does it work? Healthy fasting for weight loss is carefully planned to encourage the body to burn fat over carbohydrates. Understanding how this works can help you lose more weight faster. Continue reading for more on why intermittent fasting is effective for weight loss.<\/p>\n","protected":false},"author":24,"featured_media":2289,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[17,16],"tags":[1330],"class_list":["post-117832","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-food","category-health","tag-fast-this-way","","tg-column-two"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Healthy Fasting for Weight Loss: Switching Energy Sources - Shortform Books<\/title>\n<meta name=\"description\" content=\"Healthy fasting for weight loss pushes the body to burn fat when it would normally burn glucose. Here&#039;s why this strategy works so well.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.shortform.com\/blog\/healthy-fasting-for-weight-loss\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Healthy Fasting for Weight Loss: Switching Energy Sources\" \/>\n<meta property=\"og:description\" content=\"Healthy fasting for weight loss pushes the body to burn fat when it would normally burn glucose. 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