Burning fat during a fast is inevitable, due to the fact that severe restriction of calories forces the body to break down body fat and other tissues for energy. The trick is to avoid losing too much muscle. Muscle mass gives our bodies shape, and it is metabolically active, burning calories even at rest. Following some simple guidelines and adding a few helpful supplements to your program will allow you to optimize fat loss during a fast without losing too much muscle.
Step 1
Drink as much pure distilled water as you can. In his book "The Miracle of Fasting," Paul C. Bragg recommends distilled water because it does not have the impurities retained in some spring waters or the added treatment chemicals of tap water. Aim for eight 12- to 16-oz. servings of water per day. Proper hydration will help keep you energized, and it is necessary for optimal fat burning.
Step 2
Drink an apple cider vinegar energy drink three to five times per day. "The Miracle of Fasting" recommends mixing 2 tbsp. of organic apple cider vinegar, 1 tbsp. honey and 8 oz. distilled water. According to "The Miracle of Fasting," this mixture will help curb hunger, cleanse the body and promote fat loss.
Step 3
Add branch chain amino acids (BCAAs) to your fast. These special amino acids are naturally occurring in all protein sources. They are metabolized directly in muscle tissue, according to fitness expert Jerry Brainum, and they spare muscle tissue from being metabolized for energy, preventing muscle loss and indirectly promoting fat burning. Take 5 g of branch chain aminos three to five times per day to support fat-burning during your fast. A serving of whey protein contains roughly 5 g of branch chain amino acids, but it is better to take them in supplement form.
Step 4
Consume 1 or 2 tbsp. of medium-chain triglycerides (MCTs) three or more times per day. MCTs are fats used by the body for energy rather than being stored, according to best-selling fitness author Jeff Anderson. They may also play an important role in fat burning, as well as give you some extra energy during your fast. Coconut oil is high in MCTs, but they are also available in supplement form, which is far more concentrated.
Step 5
Take green tea extract, providing 300 mg of EGCG per serving. EGCG, or epigallocatechin-3-gallate, is a polyphenol antioxidant found in green tea. According to the book "Homemade Supplement Secrets," green tea extract can increase your metabolic rate to promote fat burning. For those who can tolerate caffeine, try stacking the green tea with 200 mg of caffeine, which provides a greater synergistic fat-burning effect.
Step 6
Do 30 to 60 minutes of low-intensity cardio per day. Low-intensity cardio, such as walking on the treadmill or riding an exercise bike at a moderate pace, can help burn fat without catabolizing muscle tissue. Sip extra water during your cardio sessions to prevent dehydration.
References
- "The Miracle of Fasting"; Paul C. Bragg; 2009
- "Homemade Supplement Secrets"; Jeff Anderson; 2008
- "Combat the Fat"; Jeff Anderson; 2009
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