Fat Burning
In brief
Section titled “In brief”- Fat burning is primarily determined by insulin: with elevated insulin, fat is stored, not burned
- Stress, poor sleep, fatty liver, and inflammation structurally block fat burning
- Healthy fats such as olive oil, omega-3, and MCT oil support fat oxidation
- Carbohydrate restriction, strength training, and walking after meals are powerful interventions
- Recovery of fat burning occurs in phases and requires time, consistency, and an integrated approach
1. Introduction
Section titled “1. Introduction”Fat burning is a regulated physiological process that depends on hormonal signals, liver function, stress balance, sleep quality, muscle mass, and metabolic flexibility. The most important determining factor is insulin. When insulin remains elevated, fat is stored and not used. When insulin drops sufficiently, fat can be released and burned.
In the current living environment, fat burning is often blocked long-term by stress, poor sleep, visceral fat, fatty liver, inflammation, and medication such as corticosteroids. These factors raise insulin, suppressing lipolysis, even when nutrition is healthy or energy intake is lower.
2. The physiology of fat burning
Section titled “2. The physiology of fat burning”The lipolysis threshold
Section titled “The lipolysis threshold”Fat is only released from fat cells when insulin drops below a certain level. This is person-dependent, but as a guideline:
| Insulin level | Effect |
|---|---|
| < 15 mU/L | Lipolysis becomes possible |
| < 10 mU/L | Fat oxidation becomes dominant |
| < 6-7 mU/L | Ketones rise measurably |
| < 5 mU/L | Optimal metabolic flexibility |
Fat burning despite elevated insulin
Section titled “Fat burning despite elevated insulin”Through a shift in fuel use, also called fuel partitioning, fat burning can increase before insulin has fully dropped. This happens especially under the influence of:
- Carbohydrate restriction
- Ketogenic strategies
- Strength training
- Recovery from stress and sleep
- Incretin mimetics
This allows the body to start using fat, even when the insulin threshold is not yet optimal.
3. Factors that block fat burning
Section titled “3. Factors that block fat burning”Stress and poor sleep
Section titled “Stress and poor sleep”Elevated cortisol levels increase gluconeogenesis, reduce insulin sensitivity, and raise baseline insulin levels. Chronic stress and insomnia thus structurally prevent fat burning.
Fatty liver and visceral fat
Section titled “Fatty liver and visceral fat”The liver is a central regulator of metabolic flexibility. Fatty liver increases insulin resistance, inhibits ketogenesis, and prevents lipolysis. A fatty liver is therefore often an important reason why fat burning doesn’t get going well, even with good effort or lower energy intake.
Inflammation
Section titled “Inflammation”Inflammatory cytokines affect the insulin receptor and disrupt fat cell response. This keeps insulin higher than necessary and suppresses fat burning. Chronic low-grade inflammation is an important, often underestimated brake on fat oxidation.
Medication, such as corticosteroids
Section titled “Medication, such as corticosteroids”Glucocorticoids increase glucose production, insulin resistance, and energy storage in visceral fat. With long-term use, fat burning is strongly inhibited and additional guidance and strategy are necessary.
4. Dietary fats that support fat burning
Section titled “4. Dietary fats that support fat burning”Healthy fats stabilize the glucose curve, reduce hunger, support mitochondrial function, and promote fat oxidation.
Extra virgin olive oil
Section titled “Extra virgin olive oil”Extra virgin olive oil is rich in polyphenols. These reduce inflammation and support liver function recovery. Olive oil forms an important basis for a fat pattern that doesn’t hinder but actually supports fat burning.
Sesame oil
Section titled “Sesame oil”Sesame oil contains bioactive substances such as sesamol and sesamine. These compounds can reduce liver fat, activate AMPK, and promote fat oxidation. Sesame oil is especially interesting for metabolic problems with fatty liver and increased inflammation.
Avocado and avocado oil
Section titled “Avocado and avocado oil”Avocado and avocado oil contain mainly monounsaturated fatty acids. They promote satiety and insulin sensitivity and fit well in a low-carbohydrate context.
Omega-3 fatty acids
Section titled “Omega-3 fatty acids”Omega-3 fatty acids from fatty fish and algae are strong anti-inflammatories. They improve mitochondrial fat burning and support liver health.
Natural animal fats
Section titled “Natural animal fats”Ghee, butter, egg yolk, and fish fat provide fat-soluble vitamins and stable energy. With responsible embedding in a low-carbohydrate pattern, they support fat burning and satiety.
MCT oil
Section titled “MCT oil”MCT oil is quickly absorbed and directly converted to ketones in the liver. This raises BHB within 15 to 30 minutes, reduces hunger, and accelerates the transition to fat burning.
5. Lifestyle strategies that promote fat burning
Section titled “5. Lifestyle strategies that promote fat burning”Carbohydrate restriction
Section titled “Carbohydrate restriction”Therapeutic carbohydrate restriction lowers insulin, reduces liver fat, and stimulates fat oxidation within weeks. It is one of the most powerful non-pharmacological interventions for restoring fat burning.
Ketogenic strategies
Section titled “Ketogenic strategies”A ketogenic approach is very effective with strong metabolic rigidity, elevated insulin, and fatty liver. By keeping carbohydrates very low, ketogenesis is activated and fat is used as the primary fuel.
Protein optimization
Section titled “Protein optimization”A protein intake of approximately 1.2 to 1.6 grams per kilogram of body weight per day supports satiety, preservation of fat-free mass, and adequate energy expenditure. Without adequate protein, there is risk of muscle loss and a drop in resting metabolism.
Strength training
Section titled “Strength training”Strength training increases insulin sensitivity, increases muscle mass, and increases the capacity of mitochondria to burn fat. Two to three sessions per week are an achievable and effective basis for most people.
Walking after meals
Section titled “Walking after meals”Ten to twenty minutes of walking after meals lowers postprandial glucose and insulin. This is a simple and easily applicable intervention that can structurally support fat burning.
Fasting strategies
Section titled “Fasting strategies”An overnight fast of 12 to 14 hours is sufficient for most people. Longer fasting is only meaningful when hunger is low and stress balance is good.
Protein-modified fasting (PMF or PSMF)
Section titled “Protein-modified fasting (PMF or PSMF)”Protein-modified fasting is a short intervention with high protein intake and very little fat and carbohydrates, usually for 2 to 6 days. This can quickly reduce liver fat and strongly lower insulin, while muscle mass is better preserved.
6. Pharmacological support: incretin mimetics
Section titled “6. Pharmacological support: incretin mimetics”Mechanisms of action
Section titled “Mechanisms of action”Incretin mimetics include GLP-1 agonists and GIP/GLP-1 dual agonists. They support fat burning when insulin resistance is stubborn or when liver fat, hunger regulation, or metabolic flexibility do not improve sufficiently.
Important mechanisms of action:
- Improved fuel partitioning: lowering of respiratory quotient and increase of fat oxidation
- Stabilization of glucose-insulin curve: fewer spikes and a calmer metabolic dynamic
- Inhibition of lipogenesis: less fat storage in liver and visceral fat
- Improvement of liver function: faster decrease of liver fat and better ketogenesis
- Limitation of metabolic adaptation: less decrease in energy expenditure than with conventional calorie restriction
Clinical effects
Section titled “Clinical effects”Clinically, one often sees:
- Decrease in hunger without strong willpower
- Longer meal pauses
- Faster decrease of liver fat
- Increase in fat oxidation even with moderately elevated insulin
- Fewer energy variations throughout the day
Practical considerations
Section titled “Practical considerations”- A slow dosage build-up reduces gastrointestinal side effects
- Adequate protein intake is needed to preserve muscle mass
- In combination with carbohydrate restriction, complaints such as nausea often decrease
- Strength training remains essential to favorably influence body composition
7. Measurements: BHB and insulin
Section titled “7. Measurements: BHB and insulin”What ketones (BHB) show
Section titled “What ketones (BHB) show”Ketones, particularly beta-hydroxybutyrate (BHB), show to what extent fat is being burned and how effectively fat adaptation is progressing. They provide information about metabolic direction. BHB can rise while insulin is not yet optimally low, especially in transition phases or with use of incretin therapy.
What insulin determines
Section titled “What insulin determines”Insulin regulates whether fat can be released from fat cells. Ketones then show whether this fat is actually being used.
8. Realistic timeline of recovery
Section titled “8. Realistic timeline of recovery”| Phase | Period | Characteristics |
|---|---|---|
| Stabilization | Week 1-4 | Glucose spikes decrease, insulin drops slightly, liver fat decreases cautiously, hunger and energy dips become less |
| Metabolic switch | Month 2-3 | Fat oxidation increases, hunger becomes calmer, belly fat begins to visibly decrease |
| Metabolic flexibility | Month 3-6 | Fat burning becomes stable, energy level more constant, exercise tolerance improves |
| Sustainable fat burning | Month 6-12 | Fasting insulin usually < 6-7 mU/L, liver fat largely normalized, weight loss more predictable |
| Maintenance | > 1 year | Continued attention to nutrition, movement, sleep, and stress regulation |
9. Summary
Section titled “9. Summary”Fat burning is determined by insulin, liver function, stress balance, nutrition, and muscle mass. Healthy fats, including olive oil, sesame oil, avocado oil, omega-3 fatty acids, natural animal fats, and MCT oil, support this process.
Non-pharmacological approach:
- Carbohydrate restriction
- Ketogenic strategies
- Protein optimization
- Strength training
- Walking after meals
- Carefully applied fasting strategies
- Possibly protein-modified fasting
Pharmacological support: Incretin mimetics offer an additional option when the insulin threshold remains stubbornly elevated or when liver fat and hunger regulation do not improve sufficiently.
Veelgestelde vragen
What determines whether fat is burned?
The most important determining factor is insulin. When insulin remains elevated, fat is stored and not used. Only when insulin drops sufficiently (below approximately 15 mU/L) can fat be released from fat cells and burned.
Why isn't my fat burning getting started?
Fat burning can be blocked by stress, poor sleep, fatty liver, visceral fat, chronic inflammation, and medication such as corticosteroids. These factors raise insulin, suppressing lipolysis, even with healthy nutrition or lower energy intake.
Which fats support fat burning?
Extra virgin olive oil, sesame oil, avocado (oil), omega-3 fatty acids from fatty fish, natural animal fats (ghee, butter, egg yolk), and MCT oil. These fats stabilize the glucose curve, reduce hunger, and promote fat oxidation.
How long does it take for fat burning to recover?
Recovery occurs in phases: stabilization (week 1-4), metabolic switch (month 2-3), metabolic flexibility (month 3-6), sustainable fat burning (month 6-12), and maintenance (longer than 1 year). Consistency and an integrated strategy are essential.
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