The Absolute Best Fasting Length to Lose Belly Fat is NOT 16 Hours… Do This Instead

My “whole food” meal plan is FREE. Teaches how to eat for fat loss, muscle building and longevity. http://www.thomasdelauer.com/eatrealfood - consider it my “thank you” for subscribing to my channel and newsletter!

I only fast for the money saving benefit of not buying food 😂

Love you, Thomas. My brain hurts though. Can you make a secondary channel called Thomas DeLauer for Dummies?

Been fasting for 12 years.. at 56 if I want to be very lean it’s 20-22 hr fasting.. 16hr is maintenance..Thomas you are 100% correct

Extending a 24 hour fast to 36 hours is simple. Eat dinner, sleep, don’t eat the next day. Eat breakfast the following day. You sleep for a huge part of the 36 hour fast.

Thomas you are never condescending. You are very personable!!

I do Omad/24 hr fast & I’ve lost 60 pounds in 9 weeks . I feel amazing & not even hungry

Personally I've noticed even adding 1 to 2 hours in a 16hr fast really changes me. I get a boost if energy and euphoria. Suddenly all hunger is gone. I have to remember to eat lol 😂

**The Best Fasting Length for Effective Fat Loss: Insights Beyond the 16-Hour Fast** **Key Takeaways** 1. **Extended Fasting Yields Enhanced Benefits Beyond 16 Hours:** While a 16-hour fasting period is beneficial, extending the fast to around 20 hours can further accelerate fat loss and metabolic benefits. This additional duration allows the body to shift from burning glycogen to utilizing stored fat, effectively increasing gluconeogenesis and ketone production. This metabolic switch starts as the body exhausts its glycogen stores and transitions to using stored tissues as fuel. 2. **Increased Ketone Production and Fat Burning:** Ketone production, which typically starts around the 16-hour mark, nearly doubles by 20 hours, according to studies. Ketones are produced when fat is broken down for energy, especially in those accustomed to fat-burning through ketogenic diets or regular fasting. This increase in ketones provides an energy source while supporting cognitive function and promoting a feeling of sustained energy. 3. **Insulin Levels and Hormone-Sensitive Lipase Activation:** Extended fasting reduces insulin levels, which in turn activates hormone-sensitive lipase, an enzyme that facilitates fat breakdown. When insulin is low, hormone-sensitive lipase breaks down stored fat into fatty acids and glycerol. The glycerol is then used in gluconeogenesis, creating a self-sustaining fat-burning cycle that further fuels the body’s energy needs. 4. **The Role of Autophagy in Cellular Health:** Autophagy, a cellular cleanup process, helps recycle damaged cells and promotes healthier cell regeneration. Although it is generally more prominent after 24 hours of fasting, reduced insulin from extended fasting may support some degree of autophagy by reducing mTOR activity, which is known to inhibit autophagy. This cellular renewal may help prevent aging and support overall metabolic health. 5. **Maintaining Digestive Health with Longer Fasting Durations:** After about 16 hours, digestive functions like enzyme production may slow down, and the gut’s mucosal layer may thin slightly. DeLauer recommends a careful reintroduction of food when breaking a fast, particularly for fasts lasting 20 hours or more, by starting with easily digestible foods like bone broth or lean protein to support digestive health. 6. **Timing of Fasting Based on Goals:** For individuals focusing on muscle gain rather than pure fat loss, DeLauer suggests shifting the fasting window to align with workout timing, such as fasting from morning to morning instead of evening to evening. This schedule adjustment helps optimize nutrient intake around workouts, supporting both muscle gain and fat loss goals. **Conclusion** Thomas DeLauer’s insights suggest that while 16-hour fasts offer substantial benefits, extending the fast to around 20 hours may yield even greater fat loss, enhanced ketone production, and improved metabolic health. The additional hours allow for deeper shifts in the body’s energy usage, tapping into stored fat and encouraging a more effective fat-burning cycle. For those aiming for more significant fat loss or metabolic benefits, occasionally extending fasts up to 28 hours can maximize these effects. Ultimately, the “sweet spot” between 18-20 hours offers a balanced approach, providing a powerful strategy for fat loss while still being manageable for most people.

No need to go beyond 16 if you resistance train towards the end of your fast. The weight training makes up the 4 xtra hours