Burning Calories vs. Burning FAT Calories? – Dr. Berg

Isn’t the goal to burn fat calories? Here’s what you need to know about burning calories vs. burning fat calories.

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Timestamps
0:00 Burning calories vs. burning fat calories
0:10 Burning calories 
1:13 Burning fat calories 
3:10 How to burn fat calories 

Today we’re going to cover burning calories vs. burning fat calories. When you exercise, it’s rare that you will burn any fat calories at all. The calories that you burn when you exercise are mainly stored sugar calories in the form of glycogen. 

What really determines if you’re going to burn fat calories is if you keep your dietary carbohydrates or glucose really low. Drinking things like Gatorade or eating fruit after a workout will pretty much nullify any benefits of exercise. This is because you’re going to burn up that sugar instead of your own fat. 

If you exercise in the absence of glucose and sugar in your diet, you will trigger hormones that will work for you 24-48 hours later when you’re sleeping. The benefit of exercise is mainly in recovery. But, if you have any sugar before, during, or after exercise, you won’t burn fat calories. 

When eating fewer calories, it matters what kind of calories you’re eating less of. Fat calories are neutral when it comes down to triggering insulin. If you’re eating fewer carbohydrate calories, that’s good. But, if you’re eating fewer fat calories and keeping your carbohydrate calories high, you won’t lose weight. It’s not about burning calories. It’s about burning fat calories.

To burn fat calories, you have to keep your glucose and sugar as low as possible (20-50g per day or less). 

Dr. Eric Berg DC Bio:
Dr. Berg, age 57, is a chiropractor who specializes in Healthy Ketosis & Intermittent Fasting. He is the author of the best-selling book The Healthy Keto Plan, and is the Director of Dr. Berg Nutritionals. He no longer practices, but focuses on health education through social media.

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Disclaimer:
Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients so he can focus on educating people as a full time activity, yet he maintains an active license. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.

Thanks for watching! I hope this helps you better understand burning calories vs. burning fat calories.

[ohwbrjq]

Even if you don’t loss any weight after a work out. You’re actually doing good for your heart

[nickvuong]

Well, as a kinesiologist, I would say that with high intensity training, your body will burn glucose more than fat and with low intensity training, your body will choose to use metabolize fat more than glucose. However, they happen at the same time with each other. It’s not just burn glucose and not fat or vice versa. Fat and glucose metabolism will happen at the same time. The reason why the body chooses glucose to generate ATP (energy) is because they oxidize, or react, very quickly to generate energy for you to keep going (example: sprinting 100m). Fat takes a longer time to generate energy for your body to keep doing exercise so that’s why the body burn fat in low intensity exercise. Fat storage in the body is and never run out except you die(around 70, 000 kcal) but glucose is only around 2500kcal. When glucose is depleted, you will hit the wall and feel exhausted. This is for educational purposes from a kinesiologist. I’m not saying that Dr. Berg said anything wrong! Hope this will help you guys understand a little bit about glucose and fat metabolism

[donaldwhite]

This is spot on. I was 303-pound January 1st. and I am 273 today. I follow every single work of this doctors' suggestions and it has worked out for me.

[naciye]

85% of weight loss is down to diet and 15% is down to exercise. Dr Berg said this is one of his videos. This blew my mind. That’s why IF & Keto are so effective.

[michaelmcchicken]

What matters is calories in calories out I have lost 30 kg and I fuel myself off of carbohydrates all the time. Keto works for some but the whole picture is how many calories you eat per week if that comes from fruit and and sugary protein shakes but is under the amount of calories you burned that week. You will lose weight whether that be muscle mass or fat. Keto isn't the magic bullet. The magic bullet is finding a diet that you enjoy while putting you in a caloric deficit. In short if you like having a banana more than you like having nuts have a banana! If you force yourself to eat food you don't like you will burn out and fail.

[gagagendy]

would be great if you do more videos on hormone imbalance and how it affects weight loss

[adzcop]

I have lost 14 kilos in 1 month I stopped eating fast food and changed my whole diet to a healthy one and I only drink water, I also have a job that makes me walk for 15 kilometres 5 times a week and that has helped tremendously, only thing is the belly fat is very stubborn and while it has gone down a little it’s taking long to go away !

[samuellopes]

JUNE 3rd:
- 22, 7% body fat
- 39, 0% muscle mass

JUNE 24th:
- 19, 3% body fat
- 40, 9% muscle mass

1 meal a day, for 3 days, followed by 48h fasting, repeat. Full Ketogenic.

Thank you Dr. Berg. Your videos changed my life, for good!

[Angela-Renae]

Dr Berg you are always on time with these video subjects !! thks!!

[clhand]

Best exercising and daily routine I’ve done to burn fat was when I’d wake up after 6-8 hours of sleep and close to 12 hours after eating a big giant dinner and then getting in a 40-90 minute workout that mixed fairly intense cardio and weight training. Then I’d not eat or drink anything (besides water and black plain coffee) for approximately 10 or so hours before pigging out on another giant dinner. I might even throw in another type of workout before dinner by playing some sport. Hustle (basketball), disk golf, golf, volleyball, futsal, softball, etc. Took awhile for my body to adapt to that more extreme level of intermittent fasting, but once it did I was able to shave weight pretty quickly without sacrificing the types of food I’d generally eat or the serving size of my dinners which were always big.

[nswinter-]

Dr.Berg, thank you for all of your infermation! I am 62, intermittent fasting at 20/4. I eat a meal during my eat window however that one meal fills me and I dont need another- is that ok? I feel great!

[zombiemaster]

It also highly depends on your build. As a type 1 diabetic, I use a high intensity cardio workout to burn glycogen, but I also use low intensity/low weights to burn fat calories. I never eat too many carbs after my workout, but I carb up because I don't want to burn out anytime during. I do a small abdominal routine every day to help burn glycogen too, but have some fat reserved for storing energy and helping insulin production from my medicine. You never want to overdo it, but always work within your range. Never let anyone else tell you how to work, because they won't be brave enough to actually help you.

[cee]

"It's gonna burn sugar than fat"
Perfect. I'm diabetic 😆

[numberiforgot]

My doctor just told me the same thing. I gained about 15 lbs during covid, and he says I’ll actually burn the fat calories during my rest hours if I’m consistently working out.

[madeinjoshua]

Im no doctor but doing a calorie deficit helped me lose 10 kg in 4-5 months

[rickclick]

I used to do two hours on a treadmill at the highest incline every day for a couple of weeks and along with one meal a day didn't loose any fat. Now I fast one day a week and that work, I don't waste 2 hours in the gym. Plus fasting is good for longevity and health.
For heart health I do short but intense work to elevate the heart rate and cardiovascular system and not walking around for hours which I do anyway during the day.

[RenAlex]

THANK YOU so much!! I will shear with all my friends. All your videos are great keep it up please 🙏🏾

[tristanhesler]

I just want to say that after a 3 hour workout I literally weigh in at least 3 pounds lighter than when I started. I don’t think I’ve ever ended a workout at the same weight that I started. I’m not saying that I burn fat every workout. It’s most likely water weight that I’m losing, but still it’s kind of silly that he said you don’t lose weight from exercising if we are being completely honest.

[CCmagee]

Whoa, whoa, whoa Doc. I used to play two hours of racquetball and would lose ten pounds in that times. Yes, it was water weight but, I still lost weight. I would drink a gallon of water and a huge protein shake in the hours after and gain the weight back.

[suprhealth]

I watch loads of videos on health... But u r among the very few... Who makes sense. Keep up the good work sir.