7 Ways Fasting Can Rev Up Your Fat Burning Furnace

Written by Jason Ferruggia Topics: Nutrition, Training

By Brad Pilon

Flexible intermittent fasting is becoming a very popular way to use your body’s natural ability to burn lots of fat in a short period of time.

Here is a list of the ways that flexible intermittent fasting will turbo charge your fat loss.

1. Increases Fat Burning Hormones

Hormones are usually at the root of most of your metabolic functioning, and fat burning is no different. Growth Hormone is the most important fat burning hormone in your body. Fasting pushes growth hormone production into high gear and this makes your fat burning furnace start to work overtime. Fasting also decrease your insulin levels, which ensures that you burn body fat instead of storing it.

2. Increased Fat Burning Enzymes

Fat burning hormones need the help of fat burning enzymes to get their job done. Fasting will sky rocket the activity of two of the most important fat burning enzymes in your body. Adipose tissue HSL (Hormone Sensitive Lipase) is the enzyme responsible for allowing your fat cells to release fat so it can be burned as energy in your muscles.  Muscle tissue LPL (Lipoprotein Lipase) is the enzyme responsible for allowing your muscle cells to take up fat so it can be burnt as a fuel. Fasting increases both of these enzymes to optimize fat burning – A perfect combination.

3. Burn More Calories

Short term fasting (12-72hrs) actually increases your metabolism and adrenaline levels. This causes you to increase calorie burning during the fast period. The more calories you burn the faster you can lose weight. The extra energy you get from the fast might actually help you through a workout or get more work done at work or around the house. When I did my first fast I was shocked at how awake and energetic I was. My fasting days are now my most productive days of the week.

4. Burn Fat Instead of Sugar

Fasting shifts your metabolism from burning blood sugar to burning mostly body fat. When you eat a meal your body likes to burn carbs first, then the fat from your food. Any extra fat that your body can’t burn in the few hours after you eat get stored as body fat. When you fast your body has no choice but to burn stored body fat. By the end of a 24 hour fast your body is burning way more fat than it would during a regular day of eating.

5. You’ll Find Out Why You Eat

The most surprising benefit people report back when they start fasting is a new found awareness of what causes them to eat. When you make a conscious decision to fast for a day your less than flattering eating motivations become painfully obvious. This is the first and most effective step to getting rid of bat habits for good. Knowing what your motivations are for poor eating choices is essential before you can change them and build better habits.

6. Builds Positive Attitudes Towards Yourself and Food

Each short fast is an accomplishment that can build self confidence and gratitude. At the end of a 24 hour fast you can feel good about your accomplishment and start feeling good about your relationship with food again. The positive empowerment from each fast builds on the last until you feel completely in control of your food choices.

7. Eat All The Foods You Love Guilt Free

Short term fasting allows you to lose weight and burn fat without restricting any of the foods you love to eat. With this style of eating you can consume any and all of the foods you like whenever you choose without feeling guilty about it and still lose weight. You will never again have to be sitting in a restaurant picking at a salad while everyone else at the tables indulges in their favorite entrée and dessert.

Eating for fat loss doesn’t need to be complicated and food should never be a source of anxiety or guilt. Mixing in a few 24 hours fasts to your week can liberate you from the dieting prison and allow you to enjoy food again.
Brad Pilon is a nutrition professional with over eight years experience working in the nutritional supplement industry specializing in clinical research management and new product development. Brad has completed graduate studies in nutritional sciences specializing in the use of short term fasting for weight loss.

His trademarked book Eat Stop Eat has been featured on national television and helped thousands of men and women around the world lose fat without sacrificing the foods they love.

Brad is currently offering a special deal, exclusively  for my readers who are interested in checking out Eat Stop Eat.

Click HERE for the special offer.

40 Responses to 7 Ways Fasting Can Rev Up Your Fat Burning Furnace

  1. Justin Bosley April 9, 2011 at 12:08 pm #

    I love intermittent fasting. As much as I like food eating can be a pain in the ass! I get A LOT more work done on my fasting days. Or as you say Jay “hustlin'”!

  2. Mateusz April 10, 2011 at 5:03 am #

    Yeah, fasting IS great. No doubt of that. Plus, how much more you enjoy your food after 24 hrs of fasting!!!

  3. Oliver May 11, 2011 at 4:49 am #

    Christ, how cut is that AFL player in your picture?

    I agree, fasting can be quite powerful. I like to use it a few times a year at least to test my mental strength, and to give my digestive tract a break.

    • Guest April 13, 2012 at 2:24 am #

      That cut AFL player is Ben Cousins. He recently fled the country after getting caught with meth…for the third time. He was on his way back to rehab. Completely ruined his career with drugs and put shame on AFL. Not that it has much going for it anyway.

  4. Filla May 15, 2011 at 7:39 pm #

    The guy in that picture is Ben Cousins. One of the most hardest runners and ripped blokes you’ll ever see.

  5. Marc May 16, 2011 at 5:24 am #

    Do you recommend fasting for hard gainers? I eat 4000+ cal/day for maintenance on training days and would have problems eating that in one meal (I’m 5’8″ 158 lbs.) Also, when/how often would you recommend a fast with noon time workouts?

    • BigAl November 9, 2012 at 10:49 am #

      I was doing once a week 24 hour fast and was stuck at around 10% bf. I work out at lunch and have started skipping calories from dinner until after my workouts just about a month ago. I am down to 9%. I am 6ft tall, weigh 172 and max bench at 300lbs. I have found that I am a lot stronger in the gym when my blood does not compete with the digestion process…. hope this helps.

  6. Eric May 16, 2011 at 11:02 am #

    Just want to say that people should read number 7 VERY CAREFULLY.

    It does not say an all out binge, at least I don’t think you mean that. But I have to admit that I am not very familiar of how you set up diets for your clients (BP), I’m more familiar with Martin’s.

    I’m just saying this because some people will take it as an I can eat 10,000 of whatever I want then fast for a little bit.

  7. Adam May 18, 2011 at 5:03 am #

    Great to see an AFL player make the picture list! And Filla your right…Cousins was one of the hardest workers ever to step on the footy field….unfortunetly he was one of the hardest workers off the field too if you know what I mean!!

    Its pretty amazing how these AFL guys are so strong and athletic while still being able to run 7-10 miles per game as well as taking bumps and hits with no padding. In my opinion the greatest sport on the planet (strong bias of course being Australian)

    • Guest April 13, 2012 at 2:26 am #

      Haha. They can only tackle players by grabbing them around the waistline. Rugby League are the true impressive athletes. Taking constant shoulder barges to the head and getting spear tackled only to get up and keep playing. AFL are a bunch of softcock pansies.

  8. Filla May 18, 2011 at 5:38 am #

    Haha thats right Adam, but then again if you read his book he worked just as hard off the field (on things not relating to footy).

    AFL = greatest sport on the planet agreed. I think those blokes could slip straight into a lot of other sports, whereas you probably couldnt say a lot of players from other sports could drop straight into AFL.

  9. Dean Coulson May 19, 2011 at 2:23 am #

    Up until recently I had never tried fasting, even though I have been training for a long time and like to think that my knowledge of nutrition is pretty advanced (but still always learning). Read eat stop eat a few years ago and even though it made a lot of sense, I just wasn’t prepared to give it a go (I love me food and when I say that I don’t mean crap food, I just like eating good wholesome food!).

    However I am currently working with the UK’s leading personal trainer doing his 28 day training program which involves intermittent fasting and I must say I am impressed by it and it isn’t as hard as you might think (as long as I am on plenty water and herbal teas LOL) and by the end of 24 hours I actually feel great and my body fat levels are decreasing, which is do do with the fasting and keeping carbs low from after post workout to meats, oils and veggies.

  10. Ryan May 26, 2011 at 3:41 am #

    Great article, Jay.

    and the guy in the pic? Ben Cousins: yea he IS seriously cut and ripped…and a damn good australian football rules player (aussies, I would be quite an oafish american if I called it rugby, correct?)

    • Filla May 26, 2011 at 10:26 pm #

      @Ryan: haha yeah correct mate. AFL and rugby are pretty different, mainly in just that AFL is much better :D

    • Nick Efthimiou May 30, 2011 at 7:47 pm #


      Totally would Ryan ;)

      Rugby is a completely different game. In fact, there are two (main) versions of it.

      Rugby guys tend to be a lot bigger and thicker than AFL players, because they aren’t running as much distance wise.

      For example, David Pocock who plays for the Western Force, was recently featured in the Australian Men’s Health with a 210 kg squat, 170 kg bench press, 240 kg deadlift and the ability to do muscle ups at a bodyweight of around 104 kg.

  11. Shadlove May 26, 2011 at 11:24 pm #

    Good point, Eric! I’ve read Eat Stop Eat & it emphasizes how the 24-hr fast shouldn’t be preceded or followed by a binge of any kind. That would totally defeat the purpose! The fast should simply be thought of as taking a break from eating, then going back to how you would eat normally when you resume eating. I started at 1 fast/week, increased to 2/week & now am doing 3/week for the final push to get below 10% body fat for the summer. Love it! I find it much easier to do it this way rather than count calories & keeping my daily calorie intake below a certain level.

  12. Prahlad May 30, 2011 at 8:07 pm #

    I’m a hardgainer, 130lb at 5’9″. Would you still recommend intermittent fasting for someone like me?
    I started fasting a couple times per month and I lost weight. Used to be 138lb. It might have had something to do with a leg injury that prevented me from doing squats.

  13. Christian May 31, 2011 at 7:16 am #

    Sounds great but what about muscle loss…

    • Jason Ferruggia December 7, 2011 at 3:08 pm #

      You won’t lose muscle

    • Martin December 22, 2011 at 10:11 am #

      If you’re gonna do intermittent fasting I would add a healthy dose of BCAAs on you fasting days.

      I only fast on my training days and will take BCAAs before and after workout. That way my muscles stay intact.

      Intermittent fasting is amazing. I just implemented it about 3 weeks ago and started seeing my abs for the first time in my life!!!

  14. prahlad June 2, 2011 at 9:40 pm #

    Is the intermittent fasting only meant for fat people (above 18% body fat) or is it still a good thing if one has below 10% body fat?

  15. Niko November 2, 2011 at 10:18 pm #

    Over the last 5 weeks I have implement intermitent fasting for a 24hour period once a week. I am actually shocked by how well it works. Without altering any of my training or nutrition I have managed to drop from 12% to 10% body fat. All while still making strength gains in the gym.

  16. Jason Ferruggia December 7, 2011 at 3:08 pm #

    Intermittent fasting is great for anyone.

  17. oscar madison February 5, 2012 at 11:24 am #

    I fast every day a minimum of 16 hours. 6 pm until 10:00 am or 11:00 am

    I lose weight every week, fat guys like me can lose weight every week pretty easily if they want to.

  18. Gary March 16, 2012 at 9:37 am #

    ?-If I train around 5 pm after work, when do I eat?If before I train should I have a shake (shake has bcaa)or a apple?
    If I do eat on off days when should I eat?morn,noon?
    do I count calories on this program?

  19. Nick March 28, 2012 at 12:11 am #

    Ah, Sweet site.. I happened to stumble upon and noticed it was quite a gem.

    I didn’t seem to see it, but how do you determine the calorie maintenance.

    I know for lean, we’re doing a 15% to 20% deduction and a reverse for gains.

    Is that how you usually deal with it?

  20. TK April 4, 2012 at 9:36 pm #

    It’s hard for me to grasp this intermittent fasting concept but I am eager to try it out for myself. I will let you know how it goes. And maybe I will have read Eat Stop Eat by then. Thanks for the info.

  21. Rick April 26, 2012 at 5:54 am #

    This is totally wrong, it will mess up the metabolism long term. The body wants to burn fat ? I don’t think so.. it takes to long to burn & besides the energy from burning fat isn’t that great & is short lived, you body won’t even let you burn fat at your command. To much fat burning leads to muscle loss, your also messing with the body structure. Sure your body heat will increase by fasting, growth hormone may blast off & all the other goodies but in the long term, it just isn’t worth it.

  22. Joseph Sinagoga June 3, 2012 at 5:06 pm #

    Awesome article Jason. I have used IF with excellent results. Like any program it needs to be tailored to your lifestyle. I work a 12 hour shift ant typically train early morning.
    Training is done in the fasted state, then bcaas and water till lunch. Dinner is eaten after work around 10:30. Just experiment until you find the best method with respect to eating, training and fasting.

  23. Matt H August 10, 2012 at 3:47 am #

    don’t you start losing muscle if you stop eating for more than 3 hours? I don’t get it.. Hows it supposed to strip fat whilst maintaining muscle? Please explain

    • No October 5, 2012 at 12:52 pm #

       What kind of ridiculous nonsense is that? Sounds like more fitness/diet industry brainwashing. Do you set your alarm to make sure you wake up at night to eat? Our ancestors didn’t eat every 3 hours, and they were more muscular & in better shape than we are!

  24. andre harris August 14, 2012 at 4:35 am #

    Intermittent fasting is supposed to be very effective there is plenty of science to prove it. but the important thing is to take a break from eating PROTEIN, because this puts your body into repair mode and out of growth mode. It is this that reduces your chances of cancer and heart disease etc.
    People who have fasted on protein alone have died (usually longer fasts) it is worse than fasting on water alone. I don’t know how this works when you are trying to build muscle but perhaps building that much muscle isn’t ultimately as healthy as other more moderate styles. Lots of athletes die young.

  25. Dav November 2, 2012 at 6:42 am #


    A great article however one of the benefits of fasting is a complete and total purge from your body which gives your liver, small/large intestines time to detox and heal itself from the excess food, alcohol accumulated during the year. The clarity of the mind and spirit as a result of fasting is unmatched.

    As a Muslim we required to fast for 30 days from sun up to sunset (no food or liquids) during the month of Ramadan The Islamic calender is lunar which means Ramadan falls on a different month every year. This year Ramadan came in early August so we fasted from 5:45 am – 8:05 pm.

    If you want to cleanse your body, lean out and give your body a well deserved reprieve I recommend a 30 day fast from sun up to sunset over the next few months after day light savings when the days become shorter.

  26. Russ December 7, 2012 at 7:44 am #

    I just finished my 2nd month of IF using Eat Stop Eat, and it really does work well. My first fasted training was a challenge, but now I find they are some of my best workouts of the week. Dropped 1% BF from 9 to 8, and all my lifts have gone up and I have gained muscle so I will definitely be staying on this program!

  27. Nina March 20, 2013 at 7:22 am #

    Hey there! Quick question: I was wondering if it was necessary to do any form of physical activity to lose weight using IF? I’m 19, 5″2, 122lbs and want to drop 10lbs. Can you offer some insight for this couch potato?

  28. Tracy April 30, 2013 at 3:30 am #

    So from reading all this please tell me if I’ve got this .. Fast do not eat for 12-24 hrs no protein shakes only drink water or herbal tea .. Correct ??

  29. Ken July 10, 2013 at 9:49 pm #

    Fasting really helps to speed up weight loss. I did a lot of fasting last ear and lost about 20 pounds. The best part is, the more you do it the easier it becomes.

  30. Sam March 6, 2014 at 2:49 am #

    Hey Jason, thanks for your regular advisory emails I enjoy reading them.
    About fasting, you do it 3 times a week, so how much protein can you ingest on those fasting days like when u start eating…

    Im a skinny hardgainer, if I go short on carb or protein for a day or two, next morning I am skinny as hell in the mirror, it is depressing.

    I thought you need to have a fixed amount of protein per day e.g. 160g for me…so on those IF days, wouldnt you lose muscle due to lack of protein?
    Lemme know your opinion guys

  31. James Garcia March 20, 2014 at 11:25 pm #

    Wow! I never thought that AFL players could have a cut and ripped physique nowadays. Is that really Cousins? What happened to that guy?