Metabolic Flexibility To Burn Fat

Metabolic flexibility is a concept that refers to the body’s ability to use to a greater extent, as a source of energy, that nutrient that it ingests in a higher proportion.

Subjects who are able to activate this mechanism lose fat in a more efficient way, in addition, they have greater muscle mass and it is more difficult to lose it over time. This is due to the fact that their body adapts itself appropriately to the type of diet to which the individual is subjected.

Optimization of energy sources

When establishing a weight loss diet, it is necessary to know where each individual draws the energy they need. In this way, those subjects with good metabolic flexibility will be able to adapt to the nutritional substrate that is delivered through food.

In this class of people, a diet rich in carbohydrates involves the use of glucose as the main energy source. However, in a fasting situation, they are able to prioritize fat as an energy substrate and preserve, in turn, the integrity of the muscle tissue.

If they are put on a low-carbohydrate diet, they use fat for energy while reserving muscle and liver glycogen.

However, not all individuals have this ability, since it is mainly related to the metabolic health of the specific person. Therefore, it is necessary to optimize the metabolism.

Metabolic flexibility depends on insulin resistance

One of the factors that mark the metabolic flexibility of an individual is his resistance to insulin. Thus, diabetic subjects lose more weight on a low-carbohydrate diet. However, people who have adequate sensitivity to this hormone, manage to reduce their body mass with a diet rich in sugars.

To reduce insulin resistance and improve this metabolic parameter, several strategies can be carried out, among which the following stand out:

• Intermittent fasting, according to an article published in the journal Aging Research Reviews . In addition, this effect can be increased if carbohydrate intakes are considerably reduced, especially with regard to simple sugars.
• Carry out high intensity interval training. Exercise is capable of positively influencing the management of diseases such as diabetes, as stated in a study published in 2015. For this reason, it can be used to reduce insulin resistance in both diabetic and pre-existing subjects. diabetics.

Diet is more bearable with metabolic flexibility

Subjects with good health and metabolic flexibility are better able to adapt to changes in diet. In this class of people it is possible to establish an intermittent fasting protocol with satisfactory results in which the sensation of appetite is barely stimulated and where the loss of lean tissue is negligible.

However, in all those individuals who do not have this ability, the best thing to do when considering a weight loss diet is usually the restriction of sugars. High insulin resistance can cause that, even in the framework of a hypocaloric diet, the subject cannot lose weight if the amount of carbohydrates is high.

Change diet to improve health

In sedentary people who do not do sports regularly, it is common to find high insulin resistance values. For this reason, it is necessary to carry out a series of strategies that improve metabolic health  before considering weight loss as such.

This type of protocol entails the restriction of carbohydrates and the inclusion of intermittent fasting; also a strength and high intensity training program, as long as this is possible.

Once healthy, as far as metabolism is concerned, it will be possible to establish a flexible diet. In this situation, the body will be able to correctly prioritize nutrients when producing energy.

Metabolic flexibility is one of the reasons why it is more difficult for an obese individual to lose weight than to maintain muscle mass in a subject accustomed to sports. Reduce your carbohydrate intake and increase exercise to enjoy these benefits.