12种超快速燃烧脂肪的简单方法 自然疗法,柏格医生dr berg
Summary
TLDR本文提供了12个简单有效的燃脂建议,旨在通过合理行动实现减肥效果最大化。建议包括适量摄入动物蛋白,控制碳水化合物摄入量在50克以下,避免摄入过多脂肪,专注于解决胰岛素抵抗问题,选择绿叶蔬菜作为碳水化合物来源,根据饥饿感而非定时进食,增加日常活动量,避免谷物摄入,不储存垃圾食品,远离诱惑地点,避免过度加工食品,采用冷疗激活棕色脂肪,使用适应原和维生素D减轻压力,避免摄入草甘膦(一种广泛使用的除草剂),以及定期摄入苹果醋以帮助控制血糖和改善胰岛素抵抗。
Takeaways
- 🥩 吃适量的动物蛋白,女性手掌大小,男性加倍。
- 🍚 保持低碳水化合物摄入,控制在50克以下,以促进身体燃烧脂肪。
- 🍽 不要因为饥饿以外的原因进食,比如时钟或他人的影响。
- 🚶♂️ 利用日常活动增加身体活动量,如每小时起身走动五分钟。
- 🌾 避免所有谷物,因为它们可能导致肠道炎症和自身免疫疾病。
- 🥗 选择叶类蔬菜作为碳水化合物来源,它们富含纤维,不会影响碳水化合物的计数。
- 🚫 不要在家中存放垃圾食品,以避免诱惑。
- 🏠 避免那些可能让你接触到垃圾食品的地方,如某些餐馆或社交活动。
- 🥤 避免食用超加工或包装食品,它们可能含有有害的添加剂。
- ❄️ 冷疗,如冷水澡或冷浸,可以激活棕色脂肪,帮助燃烧卡路里。
- 🌿 使用适应原如阿什瓦根达、维生素B1和维生素D来减轻压力。
- 🈲 避免食用含有草甘膦的食物,它可能破坏肠道微生物群,影响健康。
- 🍏 苹果醋可以间接帮助减肥,通过改善血糖和胰岛素抵抗。
Q & A
为什么建议使用动物蛋白来帮助燃烧脂肪?
-动物蛋白有助于调节身体的代谢,使身体能够更好地利用脂肪作为能量来源,而不是依赖碳水化合物。
为什么需要限制碳水化合物的摄入量?
-限制碳水化合物的摄入量可以促使身体从使用碳水化合物作为主要能量来源转变为使用脂肪,从而帮助燃烧脂肪。
为什么建议不要担心脂肪的摄入量?
-适量的脂肪摄入可以帮助控制饥饿感和渴望,而且与蛋白质一起摄入的脂肪有助于身体进入脂肪燃烧模式。
胰岛素抵抗是什么,它如何影响体重?
-胰岛素抵抗是一种身体对胰岛素反应减弱的状态,可能导致体重增加。它通常由过量摄入碳水化合物、频繁进食、压力和炎症等因素引起。
为什么建议以叶类蔬菜作为主要的碳水化合物来源?
-叶类蔬菜中的碳水化合物含有大量纤维,有助于减缓消化速度,减少血糖波动,同时不会引起胰岛素水平的大幅上升。
为什么建议不要在不饿的时候进食?
-当身体降低碳水化合物的摄入量时,它会更多地利用脂肪作为能量来源。如果在不饿的时候进食,可能会干扰这一过程,导致体重减轻效果降低。
什么是“锻炼零食”?它如何帮助减肥?
-“锻炼零食”是指在一天中利用各种机会进行小段时间的锻炼,如每小时站起来走动五分钟。这种活动有助于增加日常能量消耗,促进新陈代谢。
为什么建议避免所有谷物,而不仅仅是含麸质的谷物?
-即使是无麸质的谷物,它们中的精制碳水化合物和合成糖也可能引起肠道炎症,导致肠道渗漏和自身免疫疾病,从而影响体重。
为什么建议不要在家中存放垃圾食品?
-避免在家中存放垃圾食品可以减少诱惑,防止因无聊或情绪化进食而导致的不必要热量摄入。
为什么建议避免那些可能让你受到诱惑的地点?
-某些地点,如餐馆或社交活动,可能会增加接触到垃圾食品的机会,从而影响减肥计划。
什么是冷疗,它如何帮助减肥?
-冷疗包括冷水淋浴或浸泡,以及在冬天多待在户外。当身体处于寒冷环境中时,为了维持体温,会激活棕色脂肪,燃烧白色脂肪,从而增加热量消耗。
为什么建议避免食用超加工食品?
-超加工食品通常含有高量的添加剂和防腐剂,这些成分可能对健康有害,并且由于它们的高热量密度,容易导致过量摄入热量。
为什么建议使用适应原,如阿什瓦甘达、维生素B1和维生素D?
-这些适应原有助于减轻压力,改善睡眠质量,从而有助于调节身体的代谢和激素水平,间接促进减肥。
为什么要避免食用含有草甘膦的食品?
-草甘膦是一种广泛使用的除草剂,它可能破坏肠道微生物群落,增加炎症,影响体重和健康。
为什么建议使用苹果醋来帮助减肥?
-苹果醋可能有助于降低血糖水平,改善胰岛素敏感性,从而间接促进体重减轻。
Outlines
🐔 动物蛋白与碳水化合物管理
本段讲解了通过食用适量的动物蛋白和限制碳水化合物来促进脂肪燃烧的策略。女性应摄取手掌大小的蛋白质,而男性应摄取双倍量。碳水化合物应保持在每天50克以下,以确保身体燃烧脂肪而不是碳水化合物。同时,不用担心脂肪的摄入,只要摄取蛋白质中自然包含的脂肪即可。这种方法有助于消除饥饿感和食欲,进入脂肪燃烧状态。
🍃 关注胰岛素抵抗和健康碳水化合物
本段强调应关注胰岛素抵抗,而不仅仅是减重。胰岛素抵抗的四大原因包括碳水化合物过多、频繁进食、压力和炎症。通过选择富含纤维的绿叶蔬菜作为碳水化合物来源,可以减少胰岛素抵抗的风险,同时不必担心碳水化合物的摄入量。
🕰️ 饥饿时才进食
本段建议只有在真正感到饥饿时才进食,而不是按时进餐或因为他人进食而跟着吃。通过减少碳水化合物的摄入,身体会更多地利用脂肪作为能量来源,从而延长饥饿感的间隔时间。
🏃♀️ 锻炼小贴士
本段提出了在日常生活中增加锻炼的建议,如每小时工作后休息5分钟散步。增加身体活动不仅有助于减轻压力,还能改善睡眠,降低体内皮质醇和肾上腺素的水平。
🚫 避免谷物
本段建议避免所有谷物,因为即使是无麸质谷物或去除麸质的谷物也会导致肠道炎症和自体免疫疾病。这些谷物中的精制碳水化合物和合成糖会加剧肠道问题,建议通过摄取含有谷氨酰胺的食物(如肉类和卷心菜)来修复肠道。
🏡 不存放垃圾食品
本段建议不要在家中存放任何垃圾食品,以避免因无聊或诱惑而摄入不健康的食物。建议与家人达成共识,共同避免存放垃圾食品。
🚶♂️ 避免诱惑地点
本段建议避免前往容易受诱惑的场所,如餐厅或社交活动,因为这些地方往往伴随着他人的劝说,会增加摄入垃圾食品的风险。
🍽️ 避免“死”食物
本段建议避免摄入经过超加工或包装处理的食品,因为这些食物已经失去了营养价值,含有大量的精制成分,不利于健康。
❄️ 冷疗法
本段介绍了冷疗法,包括冷水浴、冷水浸泡或在冬季多呆在室外。冷环境会促使身体燃烧更多的卡路里以维持体温,从而帮助减肥。
🌿 适应原植物
本段介绍了一些有助于减轻压力的适应原植物,如冬虫夏草、维生素B1和维生素D,这些成分对降低压力非常有帮助。
⚠️ 避免草甘膦
本段讲解了草甘膦(Roundup Ready)的危害,这种化学物质在转基因食品中常见,会破坏肠道微生物,导致炎症和体重增加。高草甘膦含量的食物包括谷物、玉米、大豆、菜籽油和非有机食品。
🍏 苹果醋的好处
本段介绍了苹果醋的间接减肥作用。苹果醋有助于调节血糖和胰岛素抵抗,因此在日常饮食中加入苹果醋可以帮助减重。
Mindmap
Keywords
💡动物蛋白
💡碳水化合物
💡脂肪
💡胰岛素抵抗
💡叶绿蔬菜
💡饥饿感
💡锻炼
💡谷物
💡麸质
💡冷疗
💡适应原
💡草甘膦
💡苹果醋
Highlights
使用适量的动物蛋白,女性每餐摄入相当于手掌大小的蛋白质,男性则为两倍。
将碳水化合物摄入量保持在50克以下,以便身体能够利用脂肪而不是碳水化合物作为能量来源。
关注胰岛素抵抗,而不是单纯的减肥。胰岛素抵抗的主要原因包括过多的碳水化合物、频繁进食、压力和炎症。
食用叶类蔬菜作为碳水化合物来源,这类蔬菜含有大量纤维,不必担心碳水化合物的摄入量。
只有在真正感到饥饿时才进食,不要按照时间表或因为他人进食而吃饭。
利用日常中的机会增加运动,例如每小时休息5分钟,散步等。
避免所有类型的谷物,因为它们会引起肠道炎症并导致漏肠症候群。
不要在家中存放垃圾食品,以免受到诱惑并最终食用它们。
避免容易诱发食欲的场所,例如餐馆或社交聚会。
避免食用经过高度加工的食品,这类食品通常失去了营养价值。
利用冷疗,例如冷水浴或冷空气暴露,可以激活棕色脂肪并增加热量消耗。
适应原(如冬虫夏草、维生素B1和维生素D)有助于减轻压力。
避免含有草甘膦的食物,因为这种化学物质会破坏肠道微生物群,导致炎症和其他健康问题。
饮用苹果醋有助于调节血糖和胰岛素抵抗,间接帮助减肥。
为了更详细的饮食建议,请观看推荐的视频。
Transcripts
today we're going to give you 12 fat
burning tips that are incredibly easy
anyone can do these and the goal is to
leverage your actions to create the
biggest effect with losing weight let's
begin with number one you want to use
animal proteins okay and you want to do
a moderate amount so I would say the
amount of protein of the size of the
palm of your hand if you're a female and
then times two if you're male now as far
as the carbs we got to keep that low
because if your carbs are too high
then the body is going to be running on
carbs it's not going to run on your fat
the metabolic switch that allows you to
tap into your own fat is regulated by
how many carbs you consume we must keep
the carbs below 50 grams now as far as
fat goes I would just not worry about
fat consume the fat that normally comes
with the Protein that's going to set up
a foundation to be able to get rid of
the hunger and the craving and get you
into fat burning number two you
shouldn't necessarily focus on weight
loss itself you should focus on what's
really behind the problem which is this
term called insulin resistance now
there's basically four things that cause
insulin resistance too many carbs eating
too frequently stress
inflammation when they're constantly
consuming something that irritates the
gut a person can develop insulin
resistance from that so how would you
know if you had that and it could be a
lot of different types of symptoms from
bloating burping belching indigestion
heartburn Etc so for number two what you
want to do is make your carbohydrates
leafy greens okay like salads that's the
type of carbohydrate you should consume
because yes there's carbohydrates in
there but it's also loaded with a lot of
fiber and it's not going to be an issue
worrying about counting carbs all right
number three don't eat unless you are
hungry don't get into this p pattern of
just eating by the clock or because
everyone else is eating really check in
on yourself and say am I really hungry
right now do I need to eat or maybe
should I just go longer without eating
because what's going to happen as we
lower the carbs your body's going to tap
into more fat so now you're eating in
between meals you're eating your own fat
even though you're not eating your
calories it's kind of strange but you're
you're not going to be hungry you're not
going to Crave so why would you want to
eat if your body is being fed ride the
wave go longer until the point where
you're actually hungry all right number
four exercise snacks now what does that
mean doesn't mean snacking it means
taking advantage of various things
through the day to get more exercise for
example if you do a lot of computer work
like I do take breaks on the hour go for
a walk for five minutes come back take
every advantage to get more physical
activity I mean that's what I do I live
on a farm I am walking everywhere up the
hill down the hill the exercise and and
the walking is going to be very
important to help reduce stress and help
you sleep at night it flushes out the
cortisol and the adrenaline all right
number five avoiding grains not just
glutenfree but all grains because even
though there's no gluten in some grains
or even though they took the gluten out
of it those refined carbohydrates as in
the form of the starches and the
synthetic sugars that comes from the
grain are going to create a tremendous
amount of inflammation in your gut
causing leaky gut and it could even
cause an autoimmune disease so what they
do with grains is they turn it into
sugars synthetic sugars starches like
modified food starch modified corn
starch and Seed oils and also if you
have got inflammation that fiber in the
grains is going to irritate your colid
and create more inflammation because
there's usually always an imbalance with
the microbiome in your gut when you have
inflamation in fact that's probably the
thing that started this imbalance in the
first place if you start adding more
fiber to a hot inflamed gut you're going
to start feeding the pathogens you're
going to create more of an imbalance
it's going to get worse what heals the
gut is uh something called glutamine and
glutamine is in meat you can also get
glutamine and cabbage and this is why
cabbage and meat tends to go well
together all right number six do not let
yourself keep any junk food in the house
this is a policy that I created for
myself and I do not let any junk food in
the house because I may cave and if it's
there I might eat it if I'm bored it's
very important not to be tempted or to
even have this junk food available um
talk to your your family to try to get
them to agree with it as well because if
it's there chances are you'll probably
eat it number seven avoid locations that
you will be tempted whether it's a
restaurant a social event I would just
avoid those areas because with those
areas comes other people that tend to
push junk food on you it happens all the
time all right number eight avoid dead
food I'm talking about food that has
been Ultra processed or packaged in a
way that it no longer has a shelf life
okay it'll last forever it's either
canned cooked boxed highly refined
number nine it's cold therapy what do I
mean cold therapy well you can do cold
showers you can do cold immersions or
you could just during the winter be
outside a lot more and get cold let me
tell you what happens when your body
gets cold your body body has this one
really important fixed temperature
98.6 when you go in a cold environment
okay your body has to fight that hard it
has to increase the temperature as a
survival mechanism so it's going to
start burning a tremendous amount of
calories from something called Brown fat
and the brown fat is going to be
activated by the cold and burn some of
the other white fat and it's going to
start to waste a lot of calories for one
purpose and one purpose only to increase
heat so here you are you're in a cold
environment you're not even doing
anything you don't even have to exercise
you're just cold and guess what it's
going to increase your burning calories
depending on how much you're exposed to
it all right number 10 adaptogens are
really good too one would be
ashwaganda B1 is awesome to reduce
stress Vitamin D will help reduce stress
so all three of those are very very
important number 11
avoid glyphosate this is the chemical
Roundup Ready in the GMO Foods okay let
me tell you why you need to avoid this
and I'm going to tell you the foods that
are high in glyphosate glyphosate acts
as an antibiotic and it's going to mess
with your own microbes in your gut and
that can very easily affect
inflammation uh weighte and a lot of
other problems so it's very high in all
cereals it's high in corn soy canola as
in all those seed oils any Wheat
products are going to have glyphosate
and also nonorganic food so when you buy
commercial like chicken beef things like
that guess what they're fed with grains
Okay number 12 and this is appleid of
vinegar because appleid of vinegar
indirectly helps you lose weight um
without really doing anything but just
drinking it it helps your blood sugars
it helps that insulin resistance now to
get more details on exactly what to eat
okay you should watch this video right
here
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