Eating Fat to Burn Fat: Metabolic Flexibility
Instructor
Jim Beaumont -Certified Strength and Conditioning Coach (CSC); Sport Nutrition Specialist; Primal Blueprint Certified Expert; WKC Kettlebell Strength and Conditioning Coach. www.idahokettlebells.com. (208) 412-6079.
Class Goal
Introduce advantages of utilizing fat instead of sugar as your body’s primary energy source (ketosis).
Nutritional Ketosis
Nutritional ketosis begins when your body switches from burning glucose (sugar) to burning fat as its primary fuel source. This is not to be confused with a dangerous medical condition called ketoacidosis. Diabetic ketoacidosis occurs when the pancreas cannot secrete enough insulin to keep excessive ketone production within healthy ranges. This only occurs in Type 1 diabetics and very brittle Type 2 diabetics with pancreatic burnout, or extreme longterm alcoholics.
Your body will make enough glucose to run via gluconeogensis to run your brain. You don’t necessarily have to eat carbs to function effectively. While in ketosis, your body’s primary energy source is beta-hydroxybutyrate (B-OHB).
Fat burning (we’ll just call ketosis that from now). Is the body’s preferred state. Throughout over 90% of our evolution this is how we operated. We did not have a consistent and reliable source of carbohydrate until fairly recently.
Different Ketogenic Strategies
1) Standard Ketogenic Diet: Very low-carb, high-fat, and moderate protein. 75-80% of calories come from fats, 5-10% from carbs, and around 20% from protein.
2) Cyclical Ketogenic Diet: Carbs are strategically timed to remain in ketosis for the vast majority of the time. Usually, this entails only consuming carbs right after exercise, and it might entail introducing high-carb meals on select days.
3) High-Protein Ketogenic Diet: This method works well in conjunction with strength training. Protein is generally in the 30% range, carbs around 5-10% and the rest fats (this is basically where I am 90% of the time). This does very well to keep body fat in check and is very satisfying.
Benefits of Being a Fat Burner:
1. Proven weight loss without deliberate calorie restriction…”Carbs drive insulin; Insulin drives fat.”
2. Healthy blood sugars though increased insulin sensitivity.
3. Low levels of inflammation and lowered blood pressure.
4. Better skin.
5. Effortless appetite control.
6. Potential resistance to cancer, Alzheimer’s, dementia, premature aging.
7. Ketogenic diets are currently being researched to help epilepsy, Parkinson’s disease, and assist in recovery from brain injuries (look these up if you don’t believe me).
8. Increased endurance performance. Endless energy supply for athletic purposes. Dual fuel sources.
Foods to Avoid to become a Fat-Burning Beast
* Added sugars of all kinds.
* All grains and starches (pasta, bread, rice, corn).
* Fruit. One small piece per day is about it.
* Diet products or low-fat foods.
* Legumes (beans, lentils, peas, peanuts, etc.)
* Most root vegetables like potatoes, sweet potatoes, carrots, etc.
* Man-made fats like soy and canola oil, trans-fats, and seed oils.
* Most alcoholic beverages.
Preferred Beast Foods
* Meat, eggs, and fatty wild fish.
* Small amounts of full-fat cheese.
* Cream and grass-fed butter.
* Nuts and seeds such as almonds, pumpkin seeds, walnuts, Brazil nuts, and hazelnuts.
* Avocados.
* Low-carb veggies like broccoli, spinach, kale, red cabbage, onions, peppers, etc.
* Healthy oils like coconut oil, extra virgin olive oil, avocado oil.
* Spices
Supplements
* MCT oil. Helps increase ketone production. Instant energy.
* Caffeine. Why not? Helps to mobilize fatty acid stores.
* Magnesium. Preferred types are magnesium glycinate, aspartate, and citrate.
Side Effects
Ketogenic diets are very safe.The main downside is what is called the “low-carb flu.” It is generally over in about 4-5 days. This can include brain fog, low-energy, nausea, some sleep or anxiety issues. Plenty of water, extra salt (up to 5000mg per day), potassium, and magnesium are the best ways to combat this.
Additional Information
Here are some easy additional resources.
Youtube:
Peter Attia, M.D. – “An Advantaged Metabolic State: Human Performance, Resilience & Health”
Dr. Stephen Phinney – “The Art and Science of Nutritional Ketosis”
Books:
The Art and Science of Low-Carbohydrate Living: Jeff Volek, PhD, R.D. and Stephen Phinney, M.D., PhD.
