What Is The Optimal Heart Rate For Fat Burning - Paleo Diet

Categorized | Paleo Diet, Tips

Carb Burning = Fat Burning


The main reason many people find the paleo diet to be such an effective method for losing fat is that it turns your body from a primarily carb-burning machine in to a fat burning machine. Here you will find what foods are high in carbs, what is the best fat burner, and what foods are low in carbs. You will discover what your optimal heart rate for fat burning should be and what your heart rate fat burning zone is.

Here’s how it works:

Your body’s preferred source of energy is fats. Fat is a much slower burning fuel, and it’s more efficient for your body to use. However, due to the abundance of carbohydrates that we consume on a daily basis in the western world, our bodies burn the carbohydrates rather than fat. So, when we take in more carbohydrates than are needed for energy, our bodies stores the rest as fat for later “just in case” (this process is left over from when we needed to store fat in case we couldn’t find food for weeks).  Eating the proper foods tethered with cardio exercise will maximize your fat loss.

Calculate your fat burning zone with a formula. There’s a relatively simple formula to help you determine where your fat burning zone falls. It’s not 100% accurate, but will give you a relatively reliable range to aim for.

  • First, find your maximum heart rate (MHR). To do this, subtract your age from 220 if you’re male; subtract your age from 226 if you’re female. Your fat burning zone is between 60% and 70% of your MHR.[4]
  • For example, a 40 year old man’s MHR would be 180, and his fat burning zone would be between 108 and 126 beats per minute.

*The fat burning zone is ‘Low Intensity Cardio’ where your heart rate is between 60 – 70% of your maximum heart rate. This heart rate range is reached by standing up, walking fast or jogging. Will you burn fat yes, but just 50% of total calories you consume are coming from fat. If you maintain that intensity level after 20 min 70-80% of calories are coming now from fat and just 20-30% from carbohydrates.

Fortunately (or unfortunately, depending on how you look at it), most people will never really be in danger of “not eating”. We almost never have to resort to using our fat stores for energy, so instead of us eventually burning the fat we’re storing in our bodies, we simply add to it, over and over and over again. This is a pretty good explanation of why there’s such an obesity problem in the United States and abroad.

The paleo diet changes a lot of this by doing one simple thing: removing a lot of the simple carbohydrates from your diet.

When this happens, your body can no longer get away with using cheap carbohydrates for energy, and it’s forced to use the fat stores. That’s good! This is how it works:

Without the constant influx of cheap carbohydrates being turned into sugar, your blood sugar drops to a normal level, and your insulin levels begin to regulate. Regulated insulin levels allow a process called lipolysis to occur. Lipolysis is the process of your body releasing triglicerides (fat stores) to be burned as energy. That’s a bunch of big words which basically means that, by reducing the amount of cheap carbohydrates in your system, the paleo diet allows your body to start the process of burning fat. Thanks paleo!

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Optimal Heart Rate For Fat Burning

heart rate fat burning zone

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