The body doesn’t store calories directly; it stores energy as glycogen and fat. When you eat, your blood sugar rises, prompting the pancreas to release insulin. This hormone helps cells absorb glucose and instructs the body to store excess energy. Initially, energy is stored as glycogen, but once glycogen stores are full, the body converts excess energy into fat. Without insulin, weight gain is impossible; this is why individuals with Type 1 diabetes, who don’t produce insulin, don’t gain weight even if they consume large amounts of food. Eating keeps insulin levels high, preventing the body from accessing stored fat. Over time, this can lead to insulin resistance, where cells become less responsive to insulin, causing more glucose to be stored as fat—a pathway to Type 2 diabetes. Reducing meal frequency and spacing out your eating times enhances insulin sensitivity, allowing more glucose to enter cells and less to be stored as fat.
The ketogenic diet is effective for weight loss due to its low carbohydrate intake, which induces a minimal insulin response. By combining keto with intermittent fasting, you can accelerate fat loss by spending more time in ketosis. However, keto isn’t for everyone—some people may find it challenging to maintain due to food preferences or difficulty in getting enough fiber. To maximize time spent in ketosis, avoid carbs before fasting periods. Also, note that the body can only metabolize a limited amount of protein at once, so moderate your intake to prevent nutrient absorption issues. Fructose, found in sugary drinks and some fruits, is quickly converted to fat and should be limited. Apple cider vinegar can also help by improving insulin sensitivity and lowering fasting blood sugar levels.
