How To Lose 1 Pound of Fat Per Day (7 Day Protocol To Burn Fat) | Ben Azadi

I'm going to share with you a 7-Day protocol for you to lose a pound of fat every day and you would repeat this 7-Day protocol each week until you get to your desired body weight and the best part about this Protocol no you don't have to suffer no you don't even have to count a single calorie and no you don't have to rely on Willpower in fact this will be quite easy the first step is to have an optimal eating window and then an optimal fasting window and I I get it before we get into intermittent fasting a little bit and look I understand if you have never practiced fasting before or Tim restricted feeding it it may sound like I'm asking you to hold your breath for 10 minutes but I guarantee the way I'm going to lay it out for you it's so easy to follow you actually will feel more energized you feel great you're not going to feel hungry and hangry just follow the routine that I'm going to lay out for you in a second the way that this works is as such you have hundreds of hormones inside of your body hormones are like chemical Messengers they're sending signals to your cells and your cells have these receptor sites that hear the message and then produce the job for example we have some hormones that help with lowering inflammation we have some hormones that help with energy production that's going to be hormones T3 the thyroid hormone we have some hormones that actually help with fat burning there are about eight of them but here's the thing there's only one hormone that signals to your body store fat store energy and you've heard of this hormone it's called insulin insulin is an energy sensor and insulin is not the bad guy it just has a bad PR team insulin is very important we arguably wouldn't exist today as human beings if our ancestors did not have the ability to produce insulin and store fat but if your goal is to lose body fat which is why you're watching this video insulin or I should say controlling insulin that's the name of the game you see insulin is the bully of the block when you call this guy the insulin troops your fat burning hormones are gone they're running away they cannot coexist either you're activating your fat burning hormones or you're activating your fat storage hormone insulin so you might be wondering how do I lower insulin great question I'm glad you thought of that fasting is probably the best way to lower insulin allow me to explain some more I think this analogy is going to make a lot of sense for you before I lay out the protocol on how to practice this so you don't suffer you see this is how the body stores food energy when we eat food especially carbohydrates the carbohydrates are turned into Strings of sugar called glycogen and even if it's oatmeal or wheat bread or heart healthy carbs all carbohydrates eventually turn into sugar in your body now if it's processed it happens faster than if it's unprocessed but all carbs will do that when you pack these little strings of sugar in glycogen that goes and it's stored in your liver and muscle cells this is called your glycogen stores this is there for quick burst of energy that your body could get access to right away there's limited storage capacity in your glycogen store so I want you you to think of your glycogen stores as your refrigerator yes it's easy to get to your refrigerator you just walk to your kitchen and pull out food energy and put energy back in but there's limited storage in that refrigerator now the ultimate goal is for you to use all of the groceries inside of your refrigerator meaning use your sugar reserves as energy so deplete your liver and muscle sugar reserves and then get access to your stored body fat I want you to think of your stored body fat as the freezer in your basement maybe you have like 10 freezers down there meaning a lot of body fat with a lot of stored energy food that's just sitting there in order to get to the freezer AKA your body fat we need to deplete the sugar reserves fasting is the quickest way to allow your metabolism to use your sugar reserves and then what happens is you're lowering insulin each time each hour that goes by and then as soon as you deplete those sugar reserves you have unlocked the door to fat burn you have access to the freezers and now you start burning body fat and you could lose about a pound of fat every day when you follow this routine I'm going to outline for you until you get to that desired body weight so let's first start with your your fasting schedule and then I'm going to lead into what you're going to be eating during your eating window so here's what I'm going to do I'm going to put a calendar on the screen here and we're going to be focusing on Tuesday through Sunday and then I'll give you the Monday protocol so what you you're going to be doing from Tuesday to Sunday is an 186 intermittent fasting schedule what that means is out of a 24-hour period for 18 hours you're in a fasted State you're burning your GL glucose reserves you're tapping into body fat you're lowering insulin you're healing the gut you're doing amazing things and I'll explain a little bit more about what happens during that fast and then you have a 6-hour eating window but the key is to have the 6-hour eating window earlier in the the day so for Tuesday through Sunday your eating window you'll see here on the calendar is between 8:00 a. m. and 2 p.

m. you're going to have three meals during your eating window that could be at 8:00 a. m.

11:00 a. m. and then at 2 p.

m. you're done eating studies show you get the most fat loss something a process called autophagy which is cellular repair and healing growth hormone increase a longevity benefits when your eating window is during the day versus later on so 8: a. m.

to 2:00 p. m. the study suggest is the best eating window and then from 2:00 p.

m. to the next day 8:00 a. m.

you're in the fasted State you're having water some supplements electrolytes some tea but you're not having any food that'll take care of six days out of the week now the other day is going to be between Sunday 2: p. m. and Monday 2: p.

m. and what you're going to do during this time period is a 24-hour water fast so that means you're done eating by Sunday at 2 p. m.

you'll continue fasting until Monday at 2 p. m. where you'll break the fast and you'll have just one meal on that Monday when you're done with that one meal you'll go all the way until Tuesday 8:00 a.

m. and then you'll continue that 8:00 a. m.

to 2: p. m. cycle and the reason why we are throwing in a 24-hour fast once a week is because your body is really going to lower insulin tap into more body fat help your body produce ketones when you produce ketones those ketones actually communicate with your mitochondria and they signal to your mitochondria to create more mitochondria and this is very important for fat loss because the more energy ATP that your mitochondria produces the higher your basil metabolic rate meaning the more calories you burn sitting on the couch and without having to count a calorie and when we study how the mitochondria produce energy when it's burning sugar versus burning fat there's 400% more energy production from ketones AKA fat than burning sugar so when you do that 24-hour fast it'll get you into ketosis you'll get those amazing benefits that's your 7-Day protocol I will also outline it in the notes in case you got lost on you there now the next question is all right but what am I eating during my window because you could do this fasting schedule but then sabotage yourself with the wrong foods during your eating window so the next segment here is about what you're going to eat during your eating window before I get to that uh I forgot to mention during your fast that 24-hour fast that Monday if you got in some cardio in a fasted state that Monday morning when you're in that fasted State oh you will probably double triple your results here because here's what happens when you go into a workout a cardio a strength training whatever it is in that fasted State let's say 16 or 18 hours fasted you're putting your body fat at the front of this metabolic bus to burn for fuel first versus going into a workout having just had a meal or a protein shake or a banana you're putting the calories from the food in front of that metabolic bust to be burned for energy first and then eventually back to your body fat but when you don't have the meal and you're fasted quick access for your metabolism to burn body fat so you will probably double triple your results here if you do that Monday morning a fasted workout cardio however you want to do it okay now let's get to what you are going to be eating during your eating window there are three key things we're going to focus on during your eating window there are three major exchanges you're going to make I'm going to outline it for you and I'm also going to put it in the notes the first exchange is for you to avoid the following foods that Spike insulin they're high in something called anti-nutrients plant toxins which sabotage fat loss and sabotage it actually increases inflammation so here's the list of the foods you want to remove wheat in all gluten all wheat bread or wheat products all grains brown rice white rice Millet oats including oatmeal barley corn and soy pasteurized Cow Dairy which by the way 75% of adults in the world cannot process pasteurized Cow Dairy kill and spinach which are high and oxalates which are inflammatory Tomatoes eggplants and peppers which are a Nightshade food that can be inflammatory for a lot of people almonds and almond flour peanuts and peanut butter which is a legume remove those items now I mentioned it's going to be easy so I'm going to give you some swaps here what are you going to replace them with the following items are the ones you're going to replace those foods with these foods are going to lower insulin and they're low in these anti-nutrients uh SL plant toxins so here is the list cauliflower rice squash rice cabbage rice we mentioned getting rid of the pasteurized Cow Dairy you'll swap that for sheep and goat dairy which is much much better plus they contain 30% medium chain triglycerides which actually helps your body produce ketones even faster you'll swap something like almond milk or whole milk for coconut milk and or macadamia nut milk both should be unsweetened you'll swap the almonds for walnuts pecans macadamia nuts peely nuts which by the way are the highest fat lowest carb nut in the world and then you'll swap the spinach and kale for arugula and asparagus the second exchange is to make sure your cooking oils and fats are high quality anti-inflammatory which helps your body burn fat versus the inflammatory kind and this part right here of the presentation is probably the most important part I interviewed DrKate Shanah who has a new book coming out called Dark calories I'm about to interview her for that on my metabolic Freedom podcast she was also the nutritionist for the Los Angeles Lakers back when Kobe Bryant used to play She's a New York Times best-selling author here's an image of me with DrK Shanahan at a conference we got to uh meet uh in Orlando Florida she's brilliant and I love her and I asked her the question DrKate which scenario is going to be worse for your health scenario number one smoking cigarettes every day scenario number two eating processed sugar every day or the final scenario eating vegetable oils every day you know what she said she said ha Ben easy question its hands down the vegetable oil she said smoking cigarettes obviously it's not good for you once you finish the last Puff the damage mostly has been done eating processed sugar also not good for you but you could exercise build muscle burn it off and the damage has been done but these vegetable oils called linolic acid the halflife of them are 680 days these are industrialized seed oils that are processed at high heat temperatures and when they are processed that high heat temperatures they become rancid and they stink so they add bleach and chemical agents to make it clear and to mask the smell and they put it into your supermarket and your restaurants and then we heat it up even more and it becomes more oxidized and inflammatory these fats will prevent you from losing weight these fats will cause you to gain weight it'll inflame your cells and I mentioned if you stop eating them today 680 Days Later half of them will still be around your cell membranes mitochondrial membranes creating inflammation there are nine of them I'm going to outline for you right now that you want to remove do an audit in your pantry you do not want to eat these inflammatory fats because of the way that they're processed and then I'm going to give you a list of the healthier swabs so here are the nine canola oil corn oil and cotton seed oil corn oil in the UK is called rape seed oil for those of you in the UK then we have soybean oil sunflower oil and safflower oil then we have grape seed oil and rice brand oil and also peanut oil if it's a refined peanut oil those are the nine ones you want to avoid there is also a bonus one this might shock you but fish oil is another unstable fat that you want to avoid a fish oil is not healthy for you fish oil has been corrupted by big farmer and big food just eat the fish I love fish oil when it's in the fish but once it's extracted not good for you these are called polyunsaturated fats poly means many it contains many double bonds the more double bonds these fats have the more unstable they are and when you introduce it to high heat temperatures they oxidize what does that mean if I bit into an apple left it right here in front of you came back 4 hours later what would we see it turns brown it's oxidizing these fats are oxidizing your cells creating inflammation around your membranes and receptor sites preventing your fat burning hormones from doing their job avoid them let me give you the healthy swaps and I'll give you a tip on what to do at restaurant so the healthier swaps will be saturated fats no double bonds and monounsaturated fats only a single double bond so these are the healthier fats I'm going to First share the best fats for cooking food and frying food if you fry food although I don't recommend that but for cooking food these are the fats you want to go with grass-fed butter grass-fed ghee grass-fed beef Tallow duck fat and lard from healthy pigs pastured pigs not hydrogenated lard that I'm talking about here animal fats are always better for cooking then we have the fruit based oils that are great for salad dressings and dips and lower heat temperatures those will include extra virgin olive oil avocado oil coconut oil and make sure they're not cut with the seed oil make sure they're in a dark glass bottle as well and I got a I got a gift and a and a tip for you as well when you go to a restaurant I don't care if it's a healthy restaurant or an expensive restaurant 99% of the time they're going to be using those bad oils because they're cheap and what I do when I go restaurants I I tell the server ma'am sir I'm actually allergic to vegetable oils can you use butter or olive oil or or do something where you grill it instead and they usually accommodate and I've been telling my my keto Camp Academy students to do this for years and they feel uncomfortable so I developed a a seed oil allergy card and on this seed oil allergy card it says Dear Chef I am allergic to the vegetable oils you could see the items down below will cause an allergic reaction and it has those nine Bad oils with an X next to them them below our safer safer options then it has the good options below thank you for keeping me safe so you can actually download this for free as an image on your phone and then just show that image to your server uh if you go to seed oard.

com get it for free download it it works really really well share it with your friends and family members people love this and we'll also drop a link for that in in the in the notes down below Okay the third exchange is to remove sugar and artificial sweeteners and I'll give you a list of the ones you want to avoid with healthier options so here's a list of the sugar and uh artificial sweeteners you want to remove that will prevent you from losing weight of course raw sugar processed sugar obviously fruit juice evaporated cane juice agave nectar sucrose C Splenda and aspartame these are the ones you want to remove avoid as much as possible you want to swap them for safer sugar Replacements that will not Spike glucose and Insulin that will not raise inflammation that will not wreck your gut these are the ones I use for myself and for my students and it's going to be Stevia mon fruit zotol aiol and even raw honey in limited amounts especially around exercise could be fine I know that's a lot of information in terms of what to eat we'll put notes down below for you to see that but if you want more of a comprehensive list of a grocery shopping list then go get my keto cam blueprint uh it's giving it to you for free and in this guide you'll see exactly the everything we mentioned here but even more the best ways to cook foods the worst ways to cook foods avoid the following dirty keto Foods if you're doing keto approved oils and fats approved nut seeds and legumes approve proteins approve carbohydrates approve Dairy approve keto sweeteners and Etc and then the ones you want to avoid what to do on the go foods to eat on the go anyways it's a comprehensive aisle by a grocery shopping list for not just those doing keto but for you watching this video who aim to lose a pound of fat every day get this for free over at keto Camp blueprint. com we'll drop a link down below now I'm going to share with you a really really powerful fat burning drink that you'll have in the morning during your eating window between that 8:00 a. m.

and 2: p. m. window oh my gosh not only does it taste delicious it helps your body really accelerate fat loss and this is based off of a lot of really amazing research out there so I'm a coffee drinker but if you don't drink coffee you could replace it with either uh green tea or oolong tea but this is the ultimate fat burning coffee hack that you could ever consume which tastes amazing and really allows your body to ramp up fat burning coffee's most powerful polyphenol is called chlorogenic acid CGA for short and chlorogenic acid signals to your body's fat cells to burn their fatty acids for fuel chlorogenic acid also helps with cutting down on Cravings suppressing your appetite activating your liver to produce healthy amounts of bile very important for metabolism it works really powerful in combination with with caffeine that you also find in coffeee chlorogenic acid has been proven to reduce belly fat as well by increasing the number of fat cells that are burned for energy heck it even works for sleeping in a Norwegian study found that women who drank high amounts of chlorogenic acid from their coffee dropped three times more weight than those who consumed lower amounts of chlorogenic acid when choosing coffee I'm a bit of a coffee snob and I really believe you should be to because not all coffee beans are created equal first of all coffee is is the number one sprayed crop in the world when it comes to pesticides and herbicides and it's not going to give you the benefits we're talking about here if it's that variety of coffee you'll find that at sorry Dunkin Donuts Starbucks these commercial chains we want it to be organic and we want to make sure they've tested for heavy metals and contaminants we also want to get a medium or a light roast when you get a dark roast a lot of the antioxidants especially the chlorogenic acid and the benefits we're talking about here the heat kills the benefits so medium or light roast is the the goal some studies show that when you consume a dark roast you lose about 75% of the polyphenols including the chlorogenic acid that we just referenced I also love coffee that has grown at high altitudes which stresses it and actually makes it more antioxidant Rich so my personal go-to for coffee is Purity coffee I've been drinking them for years you could get them over at keto camp coffee.

com and use the coupon code keto camp at checkout for a nice discount we'll drop it down below but that that is the first step clean coffee the second step to make make it oh my gosh the ultimate fat burning drink in the world is to add the following ingredients to your coffee or to consume it in a supplement form first ingredient is African Mango African Mango has been proven to Aid in weight loss especially the fat around your love handles and hips and belly the second ingredient are exogenous ketones especially raspberry exogenous ketones which help with atpo nectin adonin is a fat burning hormone that you want the third ingredient is ELC Carn lartin is like a bust that shuttles fatty acids to your mitochondria which helps with fat burning and Ketone production the next ingredient is green tea leaf extract green tea a quality green tea contains a high amounts of cakin and EG CG which both help burn belly fat and the final ingredient or supplement here is forcolin extract derived from mint plants which helps with weight loss by allowing your body to produce a good amount of leptin which is a fat burning hormone it's a hormone that tells your brain and your stomach you're full put down the fork these ingredients when you combine it with your morning cup of coffee you're going to just turn into a fat burning machine you could buy these separate ingredients and either take them supplement form or put them into your coffee directly I have actually found a product that I have started using called unii Radical metabolizer by uh Ann Louise Gman so it has everything I just mentioned in terms of those ingredients in a single supplement you would just have it with your coffee that's an option for you I'll put a link for you down below to get get that as well the next thing to consider here and probably this is the most important part I know I keep saying that but sleep allow me to explain if you want to burn a pound of fat every day and you want to feel energized and feel good and not have to rely on Willpower you got to get enough deep Delta sleep and REM sleep first of all studies show this is really fascinating that people who get 8 and 1 half hours of sleep each night versus those who get less than 6 and 1/2 hours of sleep each night the ones who get the 8 and 1/2 hours get they burn 400 more calories every single day think about how fast that adds up and and that doesn't mean you're exercising to burn that off that means you're going to burn it off either way just sitting on your butt all day from sleep studies also suggest when you don't get quality sleep the next morning you're going to have higher levels of cortisol what follows cortisol is glucose what follows glucose is insulin and we already talked about insulin storing fat it creates a cortisol belly which is the belly fat from lack of sleep but it also makes it much harder hard to follow this routine because when you don't get quality sleep the next morning you also have higher levels of The Hunger hormone gin and lower levels of the satiety hormone leapt in all bad things it'll deplete your willpower and it will not allow you to follow the 7-Day protocol that I just outline for you so sleep is fundamental if you're building a house I don't care how fancy your kitchen looks or how incredible the rooftop looks if the foundation is weak that house will fall apart wall by wall same thing with your health I know I mentioned 8 and 1/2 hours of sleep I don't expect you to get that instead I expect you to get enough deep and REM sleep your body goes through different cycles of sleep each night REM sleep is more important for memory and decision- making and storing short-term memory for long-term memory deep dealt sleep is most important for detoxification and fat burning most of your fat burning hormones are activated during that Delta deep sleep so your goal is to get 90 minutes of deep and Delta sleep each night that 90 minutes of each each night then how do I know how much Delta and deep sleep I'm getting I mean I use an AA ring I'll put a link for AA ring down below there's also the Apple watch there's fitbits there's the whoop band I mean however you want to track it stick with the same tracker and aim to get 90 minutes of each if you do that you will get a lot of fat loss I'll share a couple of tips for you that work really well for deep Delta sleep and good REM sleep banana tea is great and know this is not going to break your fast cuz I know that I just gave you a fasting protocol and you're not going to be eating before bed but you can have banana tea before bed it is fasting safe it's not going to raise your blood sugar it's not going to start the digestive process banana tea is like Nature's NyQuil you simply get a whole banana organic please leave the peel on but cut off the ends put the banana into a pot of water with a couple cups of water and boil it until the peel starts to Brown a little bit maybe 3 or 4 minutes and what's going to happen is the micronutrients the Magnesium the potassium and all these amazing micronutrients that are mostly in the peel not the actual banana begin to seep into the water and then you're just going to pour the the water the banana tea into a cup discard the banana or put it into the freezer you're not eating that banana you'll drink the banana tea and it'll help you get relaxed and get ready for bed this is especially important if your mind is racing at night now for deep Delta sleep studies suggest that somewhere between 63 and 67° fahr is what you want to put the temperature the thermostat in your bedroom to really get that deep restorative fat burning sleep I also suggest blocking out your room as much as possible and wearing a sleep Mas mask that will help as well with deep fat burning sleep and then lastly here with the sleep tip is to mouth tape I know it sounds weird but I've been mouth taping for years and it allows your body to breathe through your nose which is what you want to do which helps with nitric oxide which by the way helps with fat loss but also helps you get into more of a parasympathetic State and get deeper levels of sleep I use a company called somnifix I'll reference them down below in the notes as well you're going to notice just by following by the way this new fasting schedule where you're eating Windows between 8:00 a. m. and 2: p.

m.