第1部分：快速瘦肚子,燃燒腹部脂肪5個重點,柏格醫生 Dr Berg

Summary

本视频为初学者提供了五个关键且实用的贴士，帮助他们快速燃烧腹部脂肪。视频强调了低碳水化合物和适量蛋白质的重要性，并建议通过食用大量蔬菜、选择高脂蛋白和增加餐中脂肪摄入量来实现。此外，视频还提倡间歇性禁食以增强生酮效果，避免在不饿时进食，并强调了在生酮饮食中保持营养均衡的重要性。最后，视频鼓励观众将生酮饮食作为一种生活方式的改变，享受健康和体重下降带来的好处。

Takeaways

• 🔥 快速燃烧腹部脂肪的关键是降低胰岛素水平，以实现最大的脂肪燃烧和酮体产生。
• 🥗 摄入大量蔬菜和沙拉，因为它们含有的纤维几乎不影响胰岛素，有助于保持低碳水化合物摄入。
• 🍗 蛋白质摄入量应根据个人体型、新陈代谢和年龄调整，通常每餐相当于手掌大小。
• 🥑 脂肪应占总热量的75%，通过增加脂肪摄入来延长饱腹感，促进间歇性禁食和深入酮症状态。
• 🚫 避免低脂蛋白质，因为它们会稍微增加胰岛素水平，选择含有更多脂肪的蛋白质来源。
• 🍫 通过低碳水化合物的甜点来享受生活，保持饮食的乐趣，有助于使生酮饮食成为一种生活方式。
• 🍳 蛋白质来源应选择含有脂肪的，如带皮的鸡肉或富含脂肪的鱼，以减少胰岛素刺激。
• 🥣 通过增加膳食中的脂肪摄入，可以在生酮饮食中更有效地进行间歇性禁食。
• 🧂 确保摄入足够的营养素，如B族维生素和电解质，以防止营养不足。
• 📈 如果生酮饮食有效，不要随意更改饮食习惯；如果无效，则需要调整。
• 💡 健康是减肥的前提，通过生酮饮食实现健康，然后自然而然地减轻体重。

Q & A

如何快速减少腹部脂肪？

通过采用生酮饮食计划，降低胰岛素水平，增加脂肪燃烧，特别是通过产生酮体来加速腹部脂肪的减少。

生酮饮食的主要目标是什么？

生酮饮食的主要目标是尽可能降低胰岛素水平，以实现最大的脂肪燃烧和酮症状态。

在生酮饮食中，碳水化合物的摄入量应该控制在多少？

在生酮饮食中，建议将碳水化合物的摄入量控制在20克或更少，特别是如果你想加速减肥过程。

每餐应该摄入多少蛋白质？

每餐的蛋白质摄入量应该根据个人的体型、新陈代谢、年龄以及饮食频率来调整，一般建议每餐摄入的蛋白质量大约是手掌大小。

为什么在生酮饮食中要增加脂肪的摄入量？

增加脂肪摄入量可以帮助你更长时间地保持饱腹感，减少饥饿感和渴望，同时促进身体进入和维持酮症状态，从而更有效地燃烧脂肪。

为什么建议在生酮饮食中食用大量的沙拉？

沙拉主要由纤维组成，几乎不会影响胰岛素水平，同时可以提供丰富的营养素，如钾、镁、维生素C等，有助于预防酮症引起的肌肉痉挛和疲劳。

在生酮饮食中，如何避免因摄入过多蛋白质而导致的胰岛素水平升高？

选择含有较多脂肪的蛋白质来源，如带皮的鸡肉、肥腻的汉堡或高脂肪的鱼类，因为这些食物中的脂肪可以帮助减少对胰岛素的刺激。

间歇性禁食与生酮饮食结合有什么好处？

间歇性禁食可以帮助提高酮体水平，加深酮症状态，从而促进更深层次的脂肪燃烧，帮助减少腹部脂肪。

为什么在生酮饮食中不应该在不饿的时候进食？

如果在不饿的时候进食，会刺激胰岛素分泌，打破酮症状态，影响脂肪燃烧过程。因此，只有当真正感到饥饿时才进食，以维持高效的脂肪燃烧。

如何确保在生酮饮食中获得足够的营养以防止营养缺乏？

通过食用富含B族维生素的食物如营养酵母，以及增加海盐的摄入量来补充电解质，确保在减少餐次的情况下仍能满足身体对营养素的需求。

将生酮饮食作为一种生活方式改变的重要性是什么？

将生酮饮食作为生活方式的改变有助于提高认知功能、能量水平和情绪，同时减少腹部脂肪，使整个过程更加愉快和可持续。

如果在生酮饮食中遇到减肥停滞期应该怎么办？

如果在生酮饮食中遇到减肥停滞期，应该根据具体情况调整饮食或生活习惯，例如增加脂肪摄入量或改变蛋白质来源，同时可以参考相关的视频获取更多建议。

为什么说健康是减肥的前提？

因为只有当身体处于健康状态时，新陈代谢和内分泌系统才能正常工作，从而更有效地促进脂肪燃烧和体重减轻。

Outlines

00:00

🔥 快速燃脂的五个关键提示

本段视频主要介绍了如何快速燃烧腹部脂肪，特别是对于初学者。视频中提出了五个关键且实用的建议，这些建议通常在书籍中难以找到，而是通过多年与人们合作的经验总结而来。视频强调了简单性，因为很多人会在复杂的生酮饮食细节中感到不知所措。五个关键点包括：降低胰岛素水平以最大化脂肪燃烧和酮症状态，控制碳水化合物摄入量在20克以下，每餐摄入3到6盎司的蛋白质，75%的热量来自脂肪，以及简化脂肪摄入的计算。视频还特别提到了食用大量绿叶蔬菜和沙拉，因为它们几乎不会影响胰岛素水平，同时提供了丰富的营养素，有助于预防生酮饮食中的一些常见问题，如抽筋、疲劳和改善胰岛素抵抗。

05:02

🥗 沙拉和蛋白质的摄入建议

视频的第二段继续讨论了生酮饮食中沙拉和蛋白质的重要性。建议首先吃沙拉，以避免过量摄入蛋白质，并强调了沙拉在提供必要营养素、预防生酮饮食中的不适以及提高能量水平方面的作用。此外，视频还提到了选择蛋白质时应避免低脂蛋白，而应选择含有较多脂肪的蛋白质来源，如猪肉、带皮鸡肉等，因为低脂蛋白质会更多地刺激胰岛素分泌。视频还强调了不要在不饿的情况下进食，因为这会打断酮症状态，阻碍身体燃烧脂肪。

10:04

🍽️ 酮症饮食中的脂肪摄入与间歇性禁食

第三段视频脚本讨论了酮症饮食中脂肪摄入的重要性，并提出了随着时间的推移逐渐增加每餐脂肪摄入量的建议。视频指出，虽然增加脂肪摄入可能会暂时减缓体重减轻，但这是实现生酮状态和燃烧脂肪所必需的。此外，视频强调了与酮症饮食结合间歇性禁食的重要性，指出这两者的结合可以显著提高血液中的酮体水平，从而更深入地进行脂肪燃烧。视频还建议，当身体适应了酮症状态并且食欲减退时，应减少额外的脂肪摄入，以促使身体燃烧自身的脂肪，而不是仅仅依赖饮食中的脂肪。同时，视频提醒观众注意在饮食中包含所有必需的营养素，以防止营养缺乏。

15:05

🍫 将酮症饮食转变为生活方式

视频的最后一段强调了将酮症饮食转变为一种生活方式的重要性。视频提到，通过改善认知功能、增加能量、改善情绪以及减少腹部脂肪，观众会感到更加快乐和满足。为了使这种饮食方式更加愉快，视频建议在餐后享用一些低碳水化合物的甜点，如黑巧克力或自制的酮症友好型甜点。视频还鼓励观众在开始时保持简单，不要被细节所压倒，并在有疑问时寻找更多的视频资源。最后，视频提醒观众，如果当前的方法有效，就不要改变它，如果无效，则需要进行调整。视频以强调健康是减肥的前提，而不仅仅是为了减肥而减肥作为结尾，并邀请观众分享他们的成功故事。

Keywords

💡生酮饮食

生酮饮食是一种低碳水化合物、适量蛋白质和高脂肪的饮食方式，目的是让身体从以葡萄糖为能源转变为以脂肪为能源，进而产生酮体。在视频中，生酮饮食是帮助快速燃烧腹部脂肪的核心方法，通过降低胰岛素水平来促进脂肪燃烧。

💡胰岛素

胰岛素是一种调节血糖水平的激素，由胰腺分泌。在视频中提到，降低胰岛素水平是生酮饮食的主要目标之一，因为低胰岛素水平有助于脂肪燃烧和进入生酮状态。

💡酮症

酮症是一种代谢状态，当身体燃烧脂肪产生能量时会产生酮体。视频中强调，生酮饮食可以帮助身体进入酮症状态，从而更有效地燃烧脂肪，特别是腹部脂肪。

💡宏量营养素

宏量营养素指的是人体需要大量摄入的营养素，包括碳水化合物、蛋白质和脂肪。视频中提到，在生酮饮食中，碳水化合物的摄入量应控制在20克以下，而脂肪的摄入量应占总热量的75%。

💡间歇性禁食

间歇性禁食是一种饮食模式，它涉及在规定的时间内禁食，然后在其他时间进食。视频中提到，与生酮饮食结合使用间歇性禁食可以提高酮体水平，从而更深入地进行脂肪燃烧。

💡脂肪

在生酮饮食中，脂肪是主要的能量来源。视频中建议，应该增加每餐的脂肪摄入量，以帮助启动和维持生酮状态，并在饮食计划的后期减少脂肪摄入量，以促进身体燃烧自身的脂肪。

💡蛋白质

蛋白质是身体重要的营养素之一，对于维持肌肉质量和修复组织至关重要。视频中提到，每餐应摄入适量的蛋白质，过多或过少都可能影响生酮状态和能量水平。

💡沙拉

沙拉是一种主要由蔬菜组成的低碳水化合物食物。视频中建议，生酮饮食者应该每天至少摄入七杯沙拉，以提供必要的纤维和营养素，同时避免计算碳水化合物的摄入量。

💡电解质

电解质是身体中重要的矿物质，如钠、钾和镁，它们帮助维持水分平衡和神经肌肉功能。视频中提到，在生酮饮食中，由于饮食模式的改变，可能需要额外补充电解质以防止营养缺乏。

💡生活方式改变

视频中强调，生酮饮食不仅仅是一种减肥方法，更是一种生活方式的改变。通过改善认知功能、能量水平、情绪和减少腹部脂肪，生酮饮食可以带来整体健康和幸福感的提升。

Highlights

本视频旨在为初学者提供快速燃烧腹部脂肪的五个重要且实用的技巧。

降低胰岛素水平是实现最大脂肪燃烧和最佳生酮状态的关键。

在生酮饮食中，碳水化合物的摄入量应控制在每天20克或更少，以加速脂肪燃烧。

每餐应摄入3到6盎司的蛋白质，量根据个人体型、新陈代谢、年龄和餐次调整。

生酮饮食中75%的热量应来自脂肪，但无需复杂计算脂肪的具体克数。

食用大量叶绿蔬菜和沙拉，因为它们几乎不会引起胰岛素反应。

推荐使用沙拉切割器，使沙拉更易于食用，并建议每天至少摄入7杯沙拉。

沙拉中丰富的营养素有助于预防生酮饮食中的抽筋、疲劳和改善胰岛素抵抗。

建议先吃沙拉，以避免过量摄入蛋白质。

选择富含脂肪的蛋白质来源，如带皮的鸡肉或脂肪含量高的肉类，以减少胰岛素刺激。

对于新开始生酮饮食的人，建议增加每餐的脂肪摄入量，以延长饱腹感并开始间歇性禁食。

间歇性禁食与生酮饮食结合使用，可以显著提高生酮水平和脂肪燃烧效率。

如果不饿，就不要进食，以避免打断生酮状态和脂肪燃烧过程。

在生酮饮食中，应包括所有必需的营养素，以预防营养不足。

建议在饮食中添加营养酵母和海盐，以补充B族维生素和电解质。

将生酮饮食作为一种生活方式的改变，并享受其中，如改善认知功能、能量和情绪。

在饮食计划中包括低碳水化合物的甜点，以增加饮食的乐趣。

如果饮食计划有效，不要随意更改；如果无效，则需要调整。

强调健康是减肥的前提，通过生酮饮食实现健康，然后自然会减重。

提供了一个简单的三步播放列表，帮助初学者立即开始生酮饮食计划。

Transcripts

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 gonna break it down i'm

gonna 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 with 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 will 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

fatty or 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 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 gonna 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 gonna 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 ease 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's 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