Video

Transcript

all right today we’re going to talk

about how to burn off belly fat

as fast as possible and this video is

for beginners and i’m going to show you

the basics of how to do it but

there’s some very important details that

you need to know there’s actually five

vital and practical tips

that

you don’t really find in books

and i’ve discovered these just with

experience working with so many people

for so many years so i’m going to break

it down i’m going to make it very very

simple because so many people get

overwhelmed with all these details of

how to do keto it’s over complicated and

then some people just kind of give up so

let me just show you the five most

important things to focus on so you can

be very very successful right from the

beginning and not end up where a lot of

people end up where they get this

plateau and they just can’t seem to

get past a certain point so it’s always

very very important to learn from other

people’s mistakes so you don’t have to

make them and in this video i just want

you to get the very important things

you’re going to have other questions

for those questions and additional

details i have a million videos you can

watch later but at least let’s get you

started with the most important tips

now what is the goal of getting on the

ketogenic plan

the goal is to bring your insulin levels

as low as possible that is the goal if

your insulin levels are low you have a

maximum fat burning you have maximum

ketosis

ketosis is a state of producing ketones

ketones are the byproduct of fat burning

and so the more ketones you generate the

more fat you’re going to burn

and the faster you’re going to lose your

mid section now at the very top level of

keto we have these macros we have

carbohydrates and you want to keep your

carbs between

people say between 30 and 50 grams but

i’m going to tell you keep them below 20

grams or less especially if you want to

speed things up and then we have protein

we want to keep that between

three to six ounces of protein per meal

but that varies depending on your size

and your metabolism and your age and how

many meals you’re consuming if you’re

just doing omad one meal a day obviously

you’re gonna be doing more protein

if you’re a bodybuilder if you’re

exercising a lot you’re gonna need a

little bit more but for the average

person

just consume the amount of protein per

meal the size of the palm of your hand

okay that’s it i just want to keep it

really really simple now as far as fat

goes

you’re going to be consuming 75 of your

calories of fat now what does that mean

75 of your calories

how much is that in grams or ounces

so for this video i’m not going to get

into the complexities of measuring

different grams to get your macros so

when i explain the tips

you’ll understand how much fat you’ll

need all right tip number one instead of

counting

your grams of carbs

it’s going to be much easier to consume

certain carbs

that you don’t have to count okay

and i’m talking about leafy green

vegetables

salads because this is mostly fiber and

the insulin response is

almost zero because fiber is the only

carbohydrate that does not affect

insulin so when we’re talking about

salad we don’t have to be counting

carbohydrates in fact i want you to

consume

a larger amount of salad i want you to

consume at least seven cups of salad per

day it’s not hard to do that and one

little tip on this point with salad to

make it easier to consume is we use a

salad cutter so we actually cut the

salad down so we have this bowl of salad

and then we cut it down and it just

makes it even smaller and it’s easier to

consume so instead of trying to be

overwhelmed with all these carbs just

use vegetable carbohydrates okay like

salad and don’t even worry about

counting your carbs and you can put

other things on it as well like feta

cheese

definitely put the olive oil or

vinaigrette and just make sure your

salad dressing has like i don’t know

one or less carbs okay

there are so many salad dressings that

are out now that are virtually carb free

but there’s so many other salad

dressings that are just loaded with

sugar and that could be a hidden problem

now why do we want to consume all this

salad well keto is all about being low

carb right

keto doesn’t emphasize adding more

nutrients the type of keto that i always

recommend is the healthy version of

ketosis so we’re not only reducing

insulin we’re enhancing nutrients so you

can actually be healthier at the end of

the day there’s huge benefits of

lowering your carb but there’s also huge

benefits of having nutrient dense foods

and the thing that salad has is it has a

lot of potassium it has a lot of

magnesium

and it has a lot of vitamin c in

addition to other vitamins like vitamin

k1 and folic acid and has a lot of

phytonutrients which are those things

that go way beyond just the normal

vitamins and minerals and trace minerals

but consuming this large amount of salad

on a keto plan

will give you these nutrients to prevent

keto cramps in your calves it can help

prevent keto fatigue keto flu

and it’ll improve a condition called

insulin resistance so it’ll help lower

insulin even more

and it’ll even give you energy now as a

side note additional tip i always

recommend to do your salad first

if you do your salad first you’ll

definitely not overeat your protein if

you eat your protein first and then your

salad i find a lot of people

can’t seem to consume that much salad

after they eat the protein

now if you’re having a hard time with

doing that much salad do what you can

and you can also enhance things with a

good electrolyte powder now i’m not

biased of my own electrolyte powder but

i will say that it is the highest

quality electrolyte on the market so the

tip number one is consume the salad at

the beginning part of your meal all

right number two protein there’s a

couple practical things about protein

you need to know

um first of all maybe you want to start

with the protein the size of the palm of

your hand

and if you’re a bigger person or a

younger person have more and if you’re a

older person with a slower metabolism

have a little bit less if you have too

much protein

then you’re going to find that you’re

going to feel sluggish and that can slow

down your ketosis as well

now the same goes with not enough

protein you can feel too tired because

your body needs a certain amount of

protein now the key with protein is

don’t do low fat protein find a protein

that has the most fat fat normally comes

with protein and so if you’re going to

do a hamburger which i actually eat a

lot of hamburger

get the fattiest hamburger if you’re

going to do fish don’t get the leanest

fish do the salmon or even sardines both

of them are high in fat and that’s going

to be much better than the lean protein

if you’re going to do chicken don’t just

do the skinless chicken breasts do the

parts of the chicken that have the skin

and the fat now why is that because when

you consume lean protein you stimulate

insulin a little bit more than if it was

fattier protein

in fact the thing that stimulates

insulin a very high level is whey

protein because there’s hardly any fat

in whey and that’s the type of protein

that i would not recommend but the point

is try to get

protein that comes with more fat pork

has a lot more fat than other types of

meat if you do steak try to eat the fat

that normally comes with the steak all

right that’s tip number two now tip

number three is about fat now if you’re

new to keto and you’re just starting out

it’s very important to increase the

amount of fat at each meal so that could

be consuming more nuts i like pecans but

you can do other types of nuts as well

you can do macadamia nuts you have

olives avocado you have more olive oil

on your salad you have mct oil but the

question is if you’re eating all this

fat is that going to slow down weight

loss and the answer is

yes

because the initial goal of the

ketogenic plan is not necessarily to

jump right into weight loss

it is to do this and this is very very

important so if you’ve checked out just

check back in right now and really pay

attention to this next thing i’m going

to tell you it is

very very important

to also do intermittent fasting with

healthy keto

now why

well if you were to check your ketones

your blood ketones and the scale goes up

from zero all the way up to like seven

it can go a little bit higher but

roughly there’s a scale right if you do

just keto without intermittent fasting

chances are you’re not going to get

above

one two

maybe three okay your level of ketones

the higher the more ketosis the deeper

fat burning you’re going to be in and

the lower in the scale the less you’re

going to be into ketosis so if you

wanted to get your numbers

like four

five maybe six

you need to add in a minute fasting

and potentially even exercise but we’re

not going to talk about exercise right

now we just want to talk about

intermittent fasting so the combination

of low carb and immune fasting together

is really powerful if you want fast

results getting rid of your belly fat

and to do that very easily

we don’t want you to have an appetite we

don’t want you to be hungry all the time

we don’t want you to have cravings so

the first strategy or tip

to do this is to add more fat to the

meal

so you can go longer without eating so

you can start your in a minute fasting

pattern so the first goal is not to eat

breakfast okay to go as long as possible

and then have your first meal about 12

and your second meal at six

and then over time you’ll squish these

two meals closer and closer and closer

and for some people you’re just going to

like eliminate the lunch altogether and

just do the dinner so you’re doing one

meal a day which is called omega now

when you eat this fat at the meal

you’re going to be very satisfied okay

and within two to three days

you’re not going to be hungry at all

you’re going to lose your appetite

why

because you’re able to fast longer and

you’re going to be more into ketosis so

in other words your body is going to

start burning your own fat which is a

new concept for a lot of people but here

is the next point

don’t eat if you’re not hungry

so many people screw this up because

they’re doing this robotic

they’re told this how many meals that

you need to have per day and they’re

doing low carb but they’re not losing

weight and they’re eating when they’re

not even hungry

huge mistake if you’re not hungry

don’t eat why would you want to screw up

your fat burning i mean here you are you

finally lowered your carbs your body is

tapping into your fat it’s getting rid

of the fat on your liver and your

midsection

and your appetite is gone because you

are eating when you’re not eating

and then you eat a meal

and now

you’re going to be hungry a little bit

later

because every time you eat

you pop yourself out of ketosis

regardless of what you eat just because

eating triggers insulin

and high insulin blocks the state of

ketosis this is why we do intermittent

fasting and this is why this rule is so

important so as soon as you start

getting into this adaptation where

you’re burning your own fat and your

hunger goes away the next meal you start

cutting down your fat this mct oil

the extra nuts why would we want to do

this because and this especially applies

if you have a slow metabolism

if the body has a choice between dietary

fat

and its own fat

it’s going to go after

and burn the dietary fat before your own

fat and what we’re trying to do is to

get you to burn off your own belly fat

and so you don’t want to go crazy with

too much fat while you’re in the middle

of this plan in the very beginning part

of ketosis you want to increase fat and

at the very end of this cycle when you

reach your goal

that’s when we also want to increase

your fat but not in the middle of this

program where you’re just in fat burning

and you’ve lost your appetite you’re not

craving everything’s going great you

don’t have to add a lot of fat

you just want to have the fat that

normally comes with the protein now you

definitely don’t want to go low-fat

but just don’t start adding all this

additional fat unless you have a high

metabolism when you’re doing

intermittent fasting when you’re doing

ketosis it’s very important to include

all the nutrients that you need

to prevent nutritional deficiencies

because you’re no longer going to be

doing

three meals and snacks and so if you’re

gonna do two meals or one meal it’s a

little more difficult to get your

nutrients and the fact that you’re in

ketosis means that you’re going to be

burning up

different nutrients the requirements of

certain nutrients are going to be higher

than they were before so you’re going to

need more b vitamins

more electrolytes one of the good

sources of the b vitamins is nutritional

yeast and i’m not telling you you need

to consume my nutritional yeast you can

do any type of nutritional needs just

make sure it’s not fortified with

synthetic vitamins but the b vitamins

are very very important

electrolytes are very important

and

sea salt is very very important if

you’re not consuming extra sea salt

what’s going to happen is you’re going

to feel weak

make mental note of that and start

adding more sea salt to your diet now if

you’re consuming a large salad

at that meal

the need for electrolytes will not be as

great because you’re going to be getting

potassium and magnesium and other

minerals as well all right number five

we want to make this

a lifestyle change we want this to be

enjoyable

the fact that your cognitive function

is going to improve

your energy is going to improve

your mood is going to improve and your

belly is going to shrink is all going to

make you happier you’re going to feel

better but a lot of people miss all

these

kind of pleasure foods and so there’s a

couple things that

i include after a meal that you might

want to also include and one is a

low carb

chocolate you can do lilies chocolate

there’s a lot of other chocolate

products that you can consume that have

low carb and but i tend to do a little

chocolate after my first meal not a

whole bar i might have a half a bar and

it’s actually quite pleasurable the

other thing you can do not every meal

but maybe a few times a week is to make

some really cool

keto desserts and have one of those at

the end of the meal it’s very very

pleasurable very enjoyable and i will

put a link down below of those recipes

and that way you can look forward to

having some healthy version of a dessert

so at this point if you do these basic

things these five things

you’re going to notice some considerable

results but

you’re going to still have questions and

i have a lot of

videos on the questions that you have

but i don’t want you to get overwhelmed

with all these details and lost in the

woods

i want you to keep it really really

simple

and just jump in without having to learn

an entire book of details in fact i just

recommend that you start right now while

it’s fresh in your mind and so if

questions come up just do a search i

have a video for every single question

you have but there’s two more things i

want to mention

if something is working

don’t change anything so many people go

along and they’re getting great results

and then they change something why did

you change something it was working just

keep going but on the flip side if

something is not working then you need

to change something and for that

information i have a lot of videos on

plateau and i’ll put some links down

below you can save those and then watch

them when you need them and the last

point and probably the most important

point

is this concept of you don’t lose weight

to get healthy you have to get healthy

to lose weight

it’s get healthy first

then the weight loss comes and that’s

what we’re trying to focus on the

healthy version of ketosis so to get

healthy and keep this really really

simple i created a very short playlist

of step one two and three that i want

you to watch right now check it out get

started immediately and send me your

success story