Photo: Mizuno K

Do you burn fat or carbs first?

carbs Fat intake does not promote fat use as an energy source – carbs are used first, and if the carb calories eaten are sufficient, the excess fat calories in the diet go directly to fat storage. Fat also gives less fullness signals to the brain (protein gives the most, followed by carbs, followed by fat).

drsue.ca - Burn Baby Burn... Fat vs Carbs vs Protein vs Alcohol - Dr Sue

What is a realistic time frame to lose 10 pounds?

10 to 24 weeks We recommend losing no more than 1 to 2 pounds per week for sustainable weight loss, which means you could potentially lose 10...

Last updated Aug 21, 2018

How can I stay hydrated without peeing all the time?

“What can help is sipping water or other fluids regularly throughout the day, rather than having large amounts in one go,” explains Coe. Preece...

Last updated Jun 15, 2022

Promotion

In our daily lives, we have four possible sources of energy: fat, carbs, protein, and alcohol. Have you ever wondered how your body decides what to use as fuel, and how excess calories get stored as fat? Or whether our bodies could preferentially choose to burn fat and carbs and store the excess protein as ultra-awesome lean muscle?

Here are the answers to these ‘burning’ questions.

PROTEIN:

Our bodies very carefully regulate how much protein is in our bodies, and is quick to balance and dispose of extra protein as needed. When we eat protein, 20-25% of the calories are actually used up just to digest and deal with the protein. As we eat protein, it induces a strong fullness response that tells us to stop eating. Protein is carefully managed by the body for distribution to our cells as needed, and can also be broken down into an energy source directly. During weight loss, our bodies are careful to minimize protein losses, such that about 2/3 of weight that is lost is fat and the other 1/3 lost is the more protein rich lean body mass.

CARBS:

We store between 200-500g of carbs in our bodies as glycogen, which can be broken down quickly for a fuel source as needed. Carbs are a major source of daily energy. If more carbs are eaten than what is needed for energy, some is stored as glycogen. When glycogen stores are full, any excess carbs eaten are converted to fat and stored in fat tissue.

ALCOHOL:

Because our bodies consider alcohol to be a toxic substance, our bodies preferentially burn the calories in alcohol before anything else, in an effort to get it out of our system. All fat burn stops when alcohol enters our system. Unlike protein, carbs, and fat, alcohol has no ability to cause a sense of fullness, so the alcohol calories we drink end up being additional to our food intake.

FAT:

While protein, carbs, and alcohol are carefully balanced, the same is not true for fat. Fat is the ultimate and essentially endless energy storage depot. Excess carbs are turned to fat; alcohol is metabolized instead of fat; and excess fat intake is stored as fat. Fat intake does not promote fat use as an energy source – carbs are used first, and if the carb calories eaten are sufficient, the excess fat calories in the diet go directly to fat storage. Fat also gives less fullness signals to the brain (protein gives the most, followed by carbs, followed by fat). Fat cannot be converted to protein or carb – it can only be broken down for energy, or stored as fat. In people with obesity, there is less capacity to use fat as an energy source, which is at least partly genetically determined. As people with obesity lose weight, fat is used less and less as an energy source, because the body is trying to defend its energy storage (for times of famine back in evolutionary days). Exercise can help to increase fat burn during and after weight loss, to help prevent weight regain. A higher calcium intake, especially from dairy sources, helps to burn fat as a fuel, and also promotes some fat loss in the stool (about 50-75 cal per day worth), as well as helping to control appetite.

What is the #1 thing for weight loss?

1. Cut back on refined carbs. One way to help lose weight quickly is to cut back on sugars and starches, or carbohydrates. This could be with a low...

Last updated May 31, 2019

How long should you walk a day to lose belly fat?

Again, aim to walk in the fat-burning zone for at least 45 minutes to an hour. Once you can do this comfortably, increase the duration as long as...

Last updated May 9, 2022

Learn More »

Promotion

There is also a complex interplay that determines whether excess fat is stored around the organs (the more metabolically dangerous ‘visceral’ fat) or whether it is stored in the safer location under the skin (subcutaneous fat). There is a strong genetic determination of whether a person stores fat in each location. Higher cortisol levels, which are increased by stress and sleep deprivation, promote fat deposition in visceral areas. So, while the way each of us burns fuel definitely has a strong genetic component, there are a number of things we can do to optimize our individual situation:

eat a higher protein diet (unless you have kidney problems)

minimize alcohol

eat an appropriate amount of carbohydrates (as excess is converted to fat)

limit fat intake

get enough calcium (from dairy if possible)

decrease stress in your life

and get enough sleep!

drsue.ca - Burn Baby Burn... Fat vs Carbs vs Protein vs Alcohol - Dr Sue

Which fruit can burn fat?

Here are 11 of the best fruits to eat for weight loss. Grapefruit. Share on Pinterest. ... Apples. Apples are low in calories and high in fiber,...

Last updated Mar 25, 2022

What vitamins make you lose weight?

Vitamins B, D, iron, and magnesium are four well-known weight reduction vitamins. Vitamin B helps the body to convert food into energy. It also...

Last updated Jul 18, 2021

Promotion

Will vitamin b12 help you lose weight?

There's no solid proof that vitamin B-12 shots, also called injections, help you lose weight. Vitamin B-12 is a water-soluble B complex vitamin....

Last updated Jul 22, 2021

Promotion

Are eggs good for liver?

Eggs are rich in all the eight essential amino acids and choline, which is also a vital nutrient. The amino acids and choline help the liver in the...

Last updated Apr 8, 2019