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
