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Burning Fat Calories during exercise #shorts

During aerobic exercise, your body goes through several stages before it reaches the point where you are burning fat. You will hear people say that you are only burning sugar (carbohydrates) not fat during the first 10 minutes of exercise. This is true to a certain extent. I say this because you will continue to burn sugar past the 10 minute mark if you are not working out hard enough for your body to want more oxygen; or you are working out too hard and you can’t supply your body with enough oxygen for fat burning. When you exercise you must move at a steady pace (not too fast, not too slow) so your body will utilize your stored fat (not carbohydrates or sugar) as its energy source. Also remember that just because you reached the fat burning stage does not mean you will stay there. Staying at the fat burning stage once again depends on if you are moving at a pace that is right for your body. Make sure that you are within your target heart rate range.

Burning Fat Calories at rest

The only way for you to continue to burn fat calories hours after you have finished working out is through the anaerobic exercise of weight training. Weight training is the key to burning fat at rest. Weight training is an anaerobic activity that will cause you to burn more calories than aerobic exercise. The calories that you are burning during weight training exercises are mostly calories from carbohydrates (meaning you must eat even more calories per day for energy); but the calories you burn at rest are mostly calories from fat. The reason you are burning fat at rest is because weight training increases your metabolism which uses your stored fat as energy.

To make your body the ultimate fat burning machine you must do aerobic (cardio) and anaerobic (weight training) exercises.
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A common keto diet claim is that it is the "best diet for weight loss".

This is a big claim, so let's discuss it using the springboard of this video by Dr Eric Berg.

It is true, ketogenic diets do cause the most weight loss in the short-term, but this isn't indicative of superior fat burning powers, keto diets just cause additional water and glycogen losses on top of that.

When you look at long-term trials, the weight loss advantage of keto appears to dissipate, likely because of diminished adherence which is a problem irrespective of diet type.

So yes, if your goal is to lose *weight* as quickly as possible, keto is great.

But if you want to lose *fat* it isn't necessarily better than a calorie and protein controlled equivalent low-fat diet.

Most importantly, if you want to lose fat and *actually keep it off* it is crucial that you pick an approach that you can adhere to for a long time. For some of you that might be keto, but it isn't a wise idea to pick it unless it tickles your proverbial testicles.

References:
– Composition of weight lost during short-term weight reduction. Metabolic responses of obese subjects to starvation and low-calorie ketogenic and nonketogenic diets
– Effect of a plant-based, low-fat diet versus an animal-based, ketogenic diet on ad libitum energy intake
– Obesity Energetics: Body Weight Regulation and the Effects of Diet Composition