Scientific weight loss diet: How to switch to fat-burning mode for efficient weight loss

The human body has two different energy supply modes: glucose-burning mode and fat-burning mode. To effectively burn fat, you must switch from the glucose-burning mode to the fat-burning mode. In a diet high in carbohydrates, the body prioritizes using glucose as fuel. Glucose is the fastest way to supply energy, so when using glucose for energy, the body rarely burns its own fat for energy.

However, when we reduce our intake of carbohydrates, the body chooses its second largest energy source, using fat as the primary fuel. The body then begins to burn its own fat and ingested fat for energy. When using fat for energy, we enter the fat-burning mode. If too many carbohydrates are consumed, the body will stop burning fat and switch back to the glucose-burning mode.

Therefore, to burn fat for energy, you must reduce your carbohydrate intake while actively consuming sufficient protein and fat.

In addition, we can utilize gluconeogenesis to help the body burn fat. When carbohydrate intake is reduced, the body helps maintain a certain blood sugar level by synthesizing glucose from non-carbohydrate substances such as protein and fat. This process is called gluconeogenesis.
Because the efficiency of converting these non-carbohydrate substances into glucose is not as high as directly using carbohydrates, the body needs to burn 20% to 33% more calories to facilitate gluconeogenesis. This indirectly allows the body to burn more fat. Similarly, if too many carbohydrates are consumed, the body will stop gluconeogenesis.

To better burn fat, you must actively consume the "raw materials" used for gluconeogenesis, such as protein, fat, vitamins, and minerals. Because when the body's protein content is insufficient, the body will begin to break down muscle for gluconeogenesis. Muscle is the basis for maintaining basal metabolic rate. Therefore, dieting and avoiding meat will not help us successfully lose weight.