To restore balance or to lose weight, we simply need to increase the amount of time we burn food energy. That’s intermittent fasting. In essence, fasting allows the body to use its stored energy. After all, that’s what it is there for. The important thing to understand is that there is nothing wrong with that. That is how our bodies are designed. That’s what dogs, cat, lions and bears do. That’s what humans do.
— Jason Fung MD
In a brilliant strategy to keep your vital organs safe, your body sequesters fat-soluble toxicants like pesticides, heavy metals, and plastics in your fat cells. Many toxicants are aptly called “obesogens” because they create fat cells, promoting obesity—especially in your abdomen. Losing weight, especially belly fat, helps to reduce your toxic load. The problem is, belly fat (and the toxins stored within) is particularly stubborn to reduce without a detox strategy that focuses on increasing lipolysis (pronounced lie-POL-i-sis)—the breakdown of fat cells and autophagy (ah-TA-fa-gee)— a healthy cellular clean-up process that clears dysfunctional cells and makes way for new cells. What can you do to engage lipolysis and autophagy and lose stubborn belly fat and the toxins stored within? The short answer is break your addiction to carbohydrates and become an efficient body fat burner.
To increase lipolysis and autophagy and reduce your toxic load follow three primary strategies:
- Go keto periodically — either a few days per week or a few weeks per year and reduce your net carbs (carbohydrates minus fiber) to 20–50 grams per day
- Practice intermittent fasting and eat only during a 6- or 8-hour window, like 11 am – 7 pm. Periodically, extend the fast to seventeen, twenty, or twenty-four hours; or even five days for additional health benefits like lowered insulin levels and increased lipolysis and autophagy.
- Do high intensity interval training (HIIT) if you are able or high intensity interval resistance training (HIIRT) two or three days per week.
To enhance these strategies, drink green tea which increases lipolysis and autophagy, reduces inflammation and shrinks adipose fat mass; take omega-3 fatty acids to reduce fat mass and increase lean body mass; and consider taking the amino acid L-carnitine to shuttle fatty acids into your cells’ mitochondria where fat can be used for fuel.
Finally, to assist your body in clearing out toxins and cellular debris, make sure you drink half your bodyweight in ounces of pure water each day and enjoy a “binder cocktail” of chlorella, cilantro, bentonite clay, and activated charcoal at least once a day 30 minutes before eating to grab and escort released toxins out of the body as you slim down. Make sure to take supplements or meds 2 hours before or after the binder cocktail.
Reduce your net carbs (carbohydrates minus fiber) to 20–50 grams per day
First, stop eating 3 hours before bed. Then go at least 12 hours without “breaking the fast” (breakfast). Stop snacking and add more time between meals. Eventually go 15, 18 or 24 hours without any calories to start burning your own body fat.
Do High Intensity Interval and Resistance Training
HIIT and HIIRT boosts your metabolism, even hours afterwards. Strength training especially helps burn fat.
Drink Green Tea
Green tea contains flavonoids and caffeine which can help elevate metabolic rate, increase fat oxidation and even improve insulin activity.
Drink half your body weight in ounces of pure — filtered or spring — water per day.
Take Omega 3s and L-carnitine
The right fats and amino acids help reduce fat mass and increase lean body mass.
Increases in the stress hormone cortisol can lower sex hormone production, raise blood sugar, increase both inflammation and insulin resistance, and make you gain belly fat. Address stress however you can.
Get more sleep
Less than 6 hours per night is harmful and keeps you in an inflamed, pro-autoimmune state. 8+ hours is restorative and helps melt belly fat. A study done by the University of Chicago found that well-rested people (8.5 hours per night) lost more fat compared to people who got poor sleep. (<6 hours)
To assist you in your quest to reduce belly fat and improve your health in many ways consider the following books:
The Obesity Code: Unlocking the Secrets of Weight Loss, by Jason Fung, MD
The Complete Guide to Fasting: Heal Your Body Through Intermittent, Alternate-Day, and Extended Fasting, by Jason Fung, MD
The Longevity Diet: Discover the New Science Behind Stem Cell Activation and Regeneration to Slow Aging, Fight Disease, and Optimize Weight, by Valter Longo
I’m excited for you to experience the benefits of increased energy, lowered belly fat, rejuvenated cells, and a reduction in your autoimmune symptoms.
Let us know your experience. What have you discovered in trying these strategies?
Take good care!
photo by: Olliss on Unsplash