Types of Fuel Molecules in Our Body:
- Glucose > From Carbs or Excess Protein.
- Ketones > From Healthy Fats or Stored Body Fat.
When the body is fully dependent on glucose for fuel, it ignores or almost forgets the alternative source for fuel which is the body’s fat storages. The more your diet is dependent on carbs the more it becomes accustomed to that fuel source. The good news is that we do have access to food at all times (al7mdalllah ), the bad news, however, is that energy created from glucose is less than of that ketones; which means we would need more of glucose in our day to function, so we crave food and get hungry easily and more often.
Considering the Saudi demographic, with 52% obesity rate according to king Saud University Study 2016 (1), using fat as fuel sounds like a good idea to shed some fat and also optimize our health. Adding to that using fat as fuel source enhances other body functions and has a heap of benefits, some of them are:
- Mental Clarity
- Less Acne
- Fewer Sugar Cravings
- Reveres PCOS
- Increase Physical Endurance
- Calm Stomach
- Fewer Migraines
- Steady Energy Supply
So our body saves up these fat cells as an alternative fuel source for a rainy day, but the rainy day never comes since we are leading an urban lazy lifestyle. Some of us are lucky with the ability to burn fat easily and naturally, but if you are not one of the lucky ones (like me) you may need more than just a workout and a clean diet to start burning fat easily.
If you are like me
First, you would need the knowledge ( which I’m handing you now ), then you would need to test and listen to your body.
Increasing your body’s ketone production will lead to naturally burning stored fat.One can increase the production by unlocking our survival mode for our bodies to start burning that emergency fuel storage (FAT).
The tips I am sharing are just to switch on ketone production, not to start an eating disorder so be careful not to starve yourself. The normal human being should be able to cycle in and out of ketosis, but for now, we are going to try to get that cycle started. if you are already active and your diet is pretty much clean then you should consider incorporating these points into your routine.
Switch on Ketosis:
The basic strategy to get into ketosis is to deplete our bodies from glucose and introduce fat sources as fuel through our food. All that with making sure that our blood sugar is stable.
- Intermittent fasting: Fasting depletes our bodies from all the glucose and glucose stores to get our bodies to switch to alternative body fuel. Intermittent fasting can be from 8 to 16 hours, start by short windows and increase as you go. (During the fast you can drink water or any 0 calorie beverages / zero coke isn’t included)
- Eat high-fat low carb diet: When breaking your fast, try to break it with high HEALTHY fat and low carb meal so your blood sugar doesn’t spike suddenly and gets you out of ketosis.
Suggested healthy fat sources: salmon, avocados, nuts, seeds, and oils
Other tips to help out:
- Water with lemon: Water with lemon has electrolytes which aid in the process of ketone production during intermittent fasting.
- Fasted workout: Working out while fasting, just a little nudge for your body to use alternative fuel instead of consumed carbs.
Getting your body into ketosis may take from 2 to 6 weeks, be patient and listen to your body. The transition phase will be challenging since your body will be depleting the glucose stores and asking for more glucose, try to keep eating a balanced high fat diet and not to starve yourself.
These are the tips that worked for me, it may not work for you but may inspire you to read more and figure out your own formula that works especially for you.