Video | Metabolism and Mitochondria | Between Meals | During Sleep | During Prolonged Activities | Burning Carbs

While it may seem counterintuitive, aiming to burn fat constantly is not a healthy or effective approach to weight loss or overall metabolic health because our bodies are not designed to be in a perpetual state of fat burning. 

A healthy metabolism is one that is adaptable and able to switch between different energy sources depending on the body’s needs. There are times when your body should naturally prioritize fat burning. There are also times when your body needs to utilize other energy sources, such as carbohydrates, for optimal performance and recovery.

By understanding the natural rhythms of your metabolism, you can achieve sustainable and healthy fat loss without compromising your overall health and well-being. This blog post shares three times during the day that your body should burn fat.

The 3 Times a Day Your Body SHOULD BURN FAT [Video]

In this video, you’ll learn…

• Three times a day your body can burn fat.
• How to schedule your day to maximize fat burning.
• Times when our bodies prefer to burn carbs.

Metabolism and Mitochondria

Your metabolism is the process by which your body turns nutrients into energy. Mitochondria within your cells carry out that process. These microscopic powerhouses take in fats and carbohydrates and turn them into fuel to power your everyday life.

The healthier they are, the more efficiently they switch between energy sources and the more energy you can generate in each moment. As a result, you feel more energized and also experience enhanced metabolic efficiency, which can improve weight management and overall health.

When your mitochondria and metabolism are running at peak efficiency, the fuel source they choose to run on is dictated by the activity that you are doing. We will go over three specific times during the day when your body should be running on fat.

For a big-picture view, think of fat-burning opportunities as the long and steady parts of your day and carb-burning opportunities as the reactive moments of life. 

3 Times a Day Your Body Should Burn Fat

I mentioned that fat-burning is best suited for the long and steady parts of your day, and essentially, three periods provide that opportunity, the first being between meals. 

#1: Between Meals

What is important to understand is that while your body is capable of burning fat between meals, you must provide the right conditions. Specifically, you must avoid snacking and eat meals that do not spike your blood sugar. 

The problem is that many of us are all-day grazers, eating and snacking from when we wake up to when we go to bed, and many of our food and drink choices are quick-digesting carbs that spike blood sugar. 

When food constantly enters your system, your body must use or store it. That requires insulin. If you take in more nutrients than you need, insulin moves the excess to fat storage. If the food you take in spikes your blood sugar, more insulin is needed, causing more storage. Therefore, constant eating keeps your body locked in fat-storage mode, preventing fat release. 

To encourage fat burning between meals, eat low-carb/healthy fat meals that are substantial enough to carry you through to your next meal. In simple terms, avoid bread, pasta, fries, and chips, and eat meat, fish, chicken, salad, and non-starchy vegetables. 

#2: During Sleep

Another time of the day that your body should burn fat is overnight as you sleep. I say “should” because, like our first fat-burning opportunity, you must provide the right internal conditions. In this case, that is achieved by avoiding late-night snacking. 

In the evening hours, your circadian clock influences the production of hormones that prepare you for sleep. Eating too close to bedtime can work against this hormonal shift, keeping your blood sugar and insulin elevated and blocking fat burning overnight.

Putting your digestive system to rest before you go to bed frees insulin from having to work overnight, and you benefit from fat loss as well as improved insulin sensitivity. 

Therefore, to encourage fat-burning as you sleep, stop eating three hours before bed. To get the most out of this strategy, I recommend that you set a regular time each night to stop eating. 

To do this, take a moment to think about what the clock says right before you shut off your nightstand lamp and close your eyes. Do you have a time in mind? Great! Now, subtract 3 hours and note that time as the end of your eating window and the beginning of your overnight fast. 

#3: During Prolonged Moderate-Intensity Activities

Another fat-burning opportunity comes through exercise, and many types of exercise contribute to better metabolic health. However, when you perform prolonged moderate-intensity exercise, such as brisk walking, jogging, or bike riding, fat is the fuel your body prefers to run on. These activities require a consistent energy supply without sudden surges, making fat the ideal energy source.

In a past blog post, I highlighted a study on aerobic exercise and fat loss. The study showed that weight and fat loss benefits start at as little as 30 minutes of aerobic exercise per week, but the true “magic” moment of fat burning came with 150 minutes weekly.

Therefore, to get the most fat-burning benefit, aim to get 150 minutes a week of aerobic exercise at a moderate pace. 

I like this study because it assures you that you will get the result if you put in the time.  

Times When Your Body Should Burn Carbs

I discussed times during the day when your body prefers to run on fat. However, there are times when your body needs to run on carbs. These moments are often a reaction to something that requires a burst of energy. 

Examples include high-intensity activities like sprinting, weightlifting, or even quickly climbing a flight of stairs. Carbs are also burned during moments of acute stress and are often called on to help you recover from an illness. 

It is interesting to note that your body can generate this quick carbohydrate fuel, in the form of glucose, even if you completely avoid dietary carbohydrates. 

For one thing, your body stores small amounts of glucose. And at any given time, you have about 100 grams or 400 calories worth of glucose stored in your liver.

When you stop eating carbs, your liver breaks down its glycogen stores and sends the free glucose molecules out into your bloodstream in order to keep your blood glucose at an acceptable level.

If you continue to restrict carbs, your liver ramps up another process called gluconeogenesis, which literally means making new glucose from non-carbohydrate substrates or particles.

In other words, even when you don’t eat carbs, your body has some amazing mechanisms to ensure you stay energized. 

Takeaway

A healthy metabolism is flexible, switching between burning carbs and fats for fuel based on availability and energy needs.

To take advantage of fat-burning opportunities throughout your day, reduce your carbohydrate intake at mealtimes and avoid snacking so you can burn fat between meals, stop eating three hours before bed to encourage fat-burning overnight, and aim to get 150 minutes a week of aerobic exercise at a moderate pace. 

About the Author

Becky Gillaspy, DC, is the author of The Intermittent Fasting Guide and Cookbook and Zero Sugar / One Month. She graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.