If you had a successful weight loss program, you might be wondering how fat gets burned, its process and various factors that led to weight loss.
Yes, there are various ways to lose weight such as diet restrictions, exercise regimens, taking supplements, and some even resort to surgery just to physically look good.
But only a handful of people really knows how weight loss really work – how does your body fat gets burned? That’s our topic for this post so read ’till the end!
How Fat Gets Burned?
First off, when you say fat burning, there really is no burning going on inside your body. So how does people say that fat is getting burned when you exercise or do any fasting diet.
Fat burning is “the release” of fat from fat cells that turns into energy. So what really happens when this occur?
The fat cells are primarily stored with triglycerides which is in a liquid state, which means that your body fat is basically a liquid and not solid material inside the body.
Aside from triglycerides, fatty acids are also used for energy and in the muscles. And a lot of fat is converted to the liver into ketones, which is then can be used for energy. This where the term ketosis came from.
When talking about fat, you also need to know one particular enzyme “hormone sensitive lipase“. Enzymes are proteins that triggers chemical reactions inside the body. They are like the engine that does the work in the body (1).
Enzymes change many structures in the body including breaking down of protein and building them back up, breaks down fat and vice versa into body tissues.
So what hormone sensitive lipase enzyme does is to primarily release the fat from the fat cells. And since this enzyme is called “hormone sensitive”, this means that this process is triggered by certain hormones (2).
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What Triggers Lipase?
Now that we know that lipase is the culprit enzyme that triggers fat release, the question is what triggers lipase?
Absence of Insulin
The main factor that triggers lipase is the absence of insulin.
This means that insulin plays an important role in inhibiting the action of hormone sensitive lipase (3). So if your fat cells have insulin, you won’t lose fat as lipase is inhibited. That’s why insulin is bad for weight loss.
Furthermore, what insulin does in the body is to promote efficient glucose transport into the fat cells in exactly the same way that it promotes glucose transport into the muscle cells.
What does this mean? It means when insulin is not available to promote glucose entry into the fat cells, fat storage is almost totally blocked, does promoting the action of lipase and fat loss.
To achieve this, people reduces their carb intake and avoids eating too much, which both leads to some measures of weight loss.
Fasting
Another trigger for lipase enzyme is fasting. Intermittent fasting is crucial for controlling insulin, why?
Because every time you eat, you increase or trigger insulin, which inhibits the action of lipase enzyme.
According to this study (4), intermittent fasting improves glucose metabolism through lipolysis by confirming the differences in adiponectin concentration among subjects.
Exercise-Triggered Adrenaline
This is a no-brainer and certainly not a rocket science, everybody knows that exercise burn fat.
According to this study (5), exercise have shown to trigger large increases in adrenaline levels which can stimulate hormone sensitive lipase activity regardless of metabolic milieu.
Exercise will trigger the lipase enzyme to help you dissolve body fat.
Growth Hormone
Another trigger for lipase is growth hormone, which is achieved by intense exercise, sleeping, eating small amounts of protein and intermittent fasting.
According to this study article (5), the activity of lipase enzyme is a major determining factor in lipolysis, and growth hormone changes the rate of fatty acid metabolization by further increasing the rate of lipolysis.
This is the reason why regular exercise helps with weight loss or fat loss management.
Can Insulin Resistance Helps You Burn More Fat?
People say that those who have insulin resistance tends to burn more fat and have a slim body due to the fact that insulin inhibits lipase enzyme.
There is a confusion here. While it is true that absence of insulin may trigger lipase which therefore trigger weight loss. It is entirely different result with regards to insulin resistance.
What happens when you have insulin resistance is that, it sends signals to the pancreas forcing it to produce 5 or even 7 times more insulin.
So insulin resistance is basically having too much of insulin because of the overcompensation that is occurring (6).
So What Type of Diet Triggers Fat Burning?
Not necessarily huge amounts of fat burning and weight loss. Low calorie diet doesn’t mean that it promotes lipase action, not if you have carbs in your diet which triggers insulin.
This is where you truly understand which kind of diet you really need in order to successfully lose weight.
Will a high fat diet triggers fat release from fat cells? Not at all as high fat diet doesn’t inhibit insulin. Fasting is not eating anything at all. So these two won’t trigger fat release.
Is low fat diet gonna trigger the action of lipase? No because when you follow a low fat diet, it won’t trigger lipase enzyme at all (7).
How about a high protein diet, can it initiate the lipase enzyme? Also a big No, because high protein diet doesn’t trigger any of the factors that I listed above.
Will a vegan diet finally trigger lipase? Again, no because you probably eating a lot of carbs.
So the best diet Highly Depends on your insulin, fasting, adrenaline levels from exercise, and growth hormone.
Conclusion
There you go, that is how fat gets burned! The point is that, fat gets dissolved primarily because of one particular enzyme – Lipase, and how it is triggered as mentioned above.
That’s how simple how fat gets burned in your body!
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References:
The Central Role of Enzymes as Biological Catalysts
https://www.ncbi.nlm.nih.gov/books/NBK9921/
Hormone-Sensitive Lipase Modulates Adipose Metabolism Through PPARy
by: Wen-Jun Shen, Zaixin Yu, Shailja Patel, Dyron Jue, Li-Fen Liu, and Fredric B Kraemer
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2998198/
Update on the Synergistic Effect of HSL and Insulin in the Treatment of Metabolic Disorders
by: Yu-Long Lan, Jia- Cheng Lou, Wen Lyu, and Bo Zhang
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6755629/
The Effectiveness of Intermittent Fasting to Reduce Body Mass Index and Glucose Metabolism: A Systematic Review and Meta-Analysis
by: Yongin Cho, Namki Hong, Kyung-won Kim, Sung Joon Cho, Minyoung Lee, Yeon-Hee Lee, Yong-Ho Lee, Eun Seok Kang, Bong-Soo Cha, and Byung-wan Lee
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6832593/
Effects of Plasma Adrenaline on Hormone-Sensitive Lipase at Rest and During Moderate Exercise in Human Skeletal Muscle
by: Matthew J Watt, Trent Stellingwerff, George J F Heigenhauser, and Lawrence L Spriet
https://pubmed.ncbi.nlm.nih.gov/12730334/
The Role of Growth Hormone in Fat Mobilization
https://www.ncbi.nlm.nih.gov/books/NBK218167/
Obesity and Insulin Resistance
by: Barbara B Kahn, and Jeffrey S Flier
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC380258/
Lipase Supplementation Before a High-Fat Meal Reduces Perceptions of Fullness in Healthy Subjects
by: Max E Levine, Sara Yanchis Koch, and Kenneth L Koch
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4477989/
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