Whilst fasting I decided to do some research into fasting and the different zones so that I could understand how to lose more weight whilst on a fast and wanted to share it with everyone.
I’m not promoting fasting in any way but I realise a lot of us do it and I want people to be informed and stay safe. Remember to keep yourself hydrated on a fast, drink some water or 0 cal drinks and please take a break if you start to feel sick or dizzy. You come first.
This zone lasts 4 hours on average and is usually spent processing the last meal you ate. After your body breaks down the carbs, protein and fat into glucose, amino acids and fatty acids your body converts this into energy for later use. People who snack a lot or have frequent meals usually spend most hours of the day in this state.
Depending on your diet and activity levels you can decrease this time, moving into the next zone faster, such as the fat burning zone.
This zone lasts 12 hours on average where the body’s blood glucose and insulin levels drop and you’ll start to use up the stored glycogen and fat for energy, this is called the breakdown state. Glucose is still the primary fuel source in this state, however when your glycogen reserves are nearing empty, you’ll start using fat.
Depending on how active you are during the day, doing exercise during this time will use up the glycogen stores quicker, moving you into the next zone.
Whilst your body may always be burning fat, this zone is where it accelerates. Your body will now be in fat burning mode. Your body will always use some amount of glucose however it is now more dependant on fatty acids for fuel. Your brain still needs glucose to function, any glucose still being produced within the body will primarily be used by the brain whilst the rest of the body relies on fat for fuel.
Your fast is now a multi-day fast. Exercise can accelerate the transition into this zone. Your primary fuel source is fatty acids and ketone bodies plus glucose. The body now relies more and more on fat and ketone bodies in this state and will prioritise burning fatty acids with ketone bodies being spared for the brain.
Ketone bodies: this refers to 3 molecule types acetone, acetoacetate and beta-hydroxybutyrate (BHB). Acetoacetate and BHB can be used for energy production.
It is suggested that a healthy fast end after 3 days due to health risks. Take a break, eat a meal, drink lots of water and rest. You did well to reach three days, don’t risk your health.
The body is now in a prolonged fasting zone. After day 3, glucose and insulin levels stay low and hunger will stay suppressed. You’ll see a decrease in IGF-1 a hormone involved in growth and development. Insulin and Glucose production will fall around 30% or more.
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