I tried to lose my belly fat in 7 days... and it worked!
Summary
TLDRIn this video, the host tests a protein-sparing modified diet to rapidly lose belly fat, aiming for a 3x faster fat loss. After a week on a 1,200 calorie diet with high protein intake and minimal exercise, they measure significant reduction in body fat and lower belly fat thickness. Despite the results, they emphasize the importance of sustainable dieting for long-term fat loss.
Takeaways
- đ The video documents a personal experiment to lose belly fat rapidly using a protein-sparing modified diet.
- đ„ The individual underwent a DEXA scan and an ultrasound to measure body fat and fat thickness in the belly area before and after the diet.
- đ The initial body fat percentage was 15.6%, with the goal to reduce it significantly within a week.
- đ„ The diet involved consuming only 1,200 calories with a focus on high protein intake, such as egg whites and chicken breasts.
- đȘ To prevent muscle loss, the individual continued weight training but with reduced volume and intensity.
- đ« The diet was extremely restrictive and not recommended for everyone, as it could lead to feelings of exhaustion and cravings.
- đ After 7 days, the DEXA scan showed a reduction in body fat from 15.6% to 14.7%, with a more noticeable decrease in lower belly fat thickness.
- đ€ The individual experienced mental and physical challenges, including heightened senses, increased cravings, and a decrease in leptin levels.
- đ« Despite the results, the individual does not recommend the diet for long-term use due to its unsustainable nature and potential for yo-yo dieting.
- đ± The video concludes with a recommendation for a more sustainable and enjoyable approach to fat loss, emphasizing patience and consistency.
- đ A link is provided for those interested in a personalized program to help with sustainable fat loss and nutrition guidance.
Q & A
What is the main purpose of the diet plan described in the script?
-The main purpose of the diet plan is to lose stubborn belly fat rapidly, aiming to achieve what would typically take months in just one week.
What type of measurement is used to assess body fat at the beginning and end of the diet plan?
-A dexa scan and an ultrasound are used to measure body fat, specifically the thickness of upper belly fat, middle belly fat, and lower belly fat.
What is the estimated calorie deficit created by the diet plan?
-The diet plan creates a calorie deficit of 1,500 calories per day, which is significantly more than the typical 500 calorie deficit that would result in about 1 pound of fat loss per week.
What is the name of the diet plan followed in the script?
-The diet plan is called the 'protein-sparing modified diet' and is known for its extreme nature and focus on high protein intake.
Who is Alberto Nunes and what is his role in the script?
-Alberto Nunes is a figure in the natural bodybuilding community known for helping people get shredded. He is consulted for the best approach to losing belly fat in the script.
What is the recommended protein intake on this diet plan compared to a typical diet?
-The recommended protein intake on this diet plan is between 1.5 to 1.75 grams per pound of body weight, which is higher than the typical 1 gram per pound to prevent muscle loss.
What is the typical breakfast on this diet plan?
-The typical breakfast on this diet plan is an egg white omelette with celery, which is high in protein and low in calories.
How does the script suggest maintaining muscle mass during the diet?
-To maintain muscle mass, the script suggests continuing weight training but limiting the duration to 20-30 minutes and focusing on one hard set per exercise rather than multiple sets.
What supplements are mentioned in the script to support the diet plan?
-The script mentions the use of a multivitamin, Omega-3s, and caffeine as key supplements to fill in nutritional gaps and support energy levels and appetite control.
What was the final outcome of the diet plan in terms of body fat percentage according to the dexa scan?
-The final outcome of the diet plan showed a decrease in body fat percentage from 15.6% to 14.7% according to the dexa scan.
What was the most significant change observed in the ultrasound measurements?
-The most significant change observed in the ultrasound measurements was a drop of over 30% in the thickness of the lower belly fat, which is considered the most stubborn area.
What is the long-term approach recommended by the script after the 7-day diet plan?
-The script recommends a more sustainable and long-term approach to losing fat after the 7-day diet plan, emphasizing patience, consistency, and a diet that can be enjoyed and adhered to over several weeks.
Outlines
đââïž Extreme Fat Loss Experiment
The script details an individual's attempt to lose stubborn belly fat rapidly through a protein-sparing modified diet. They aim to achieve what would normally take months in just one week. The participant undergoes a dexa scan and an ultrasound to measure body fat percentages and thicknesses in different abdominal areas. The diet involves consuming only 1,200 calories daily, significantly less than the body's needs, to create a 1,500-calorie deficit, potentially leading to 3 pounds of fat loss. The diet, designed by Alberto Nunes, a respected figure in the natural bodybuilding community, consists mainly of protein sources like chicken breast and tuna. To prevent muscle loss, the participant maintains a high protein intake, adjusted to 1.5 to 1.75 grams per pound of body weight. The individual also incorporates short, intense workouts to preserve muscle mass. The first three days of the diet are manageable, but by day four, the participant experiences an energy drop and intense cravings.
đ The Struggle with Extreme Dieting
As the experiment continues, the participant faces increasing challenges. By day four, they describe a significant drop in energy and motivation, making every workout a struggle. Cravings become more intense, and the participant's senses of taste and smell are heightened, with previously bland foods like spinach and celery now tasting sweet. The extreme calorie deficit leads to a decrease in leptin levels, a hormone that signals fullness, exacerbating feelings of hunger. The individual's mental state also suffers, with difficulty concentrating and a general sense of depletion. Despite these challenges, they return to the lab for follow-up scans to assess the results of their efforts.
đ Reflecting on the Results and Moving Forward
The participant reflects on the experiment's outcome and the costs of such an extreme approach to fat loss. Their dexa scan reveals a reduction in body fat from 15.6% to 14.7%, and the ultrasound shows a significant decrease in lower belly fat thickness. However, they acknowledge the negative impact on their well-being and the unsustainable nature of the diet. The individual decides to continue with a more sustainable approach to dieting for an additional six weeks, aiming for long-term fat loss without compromising health or lifestyle. They conclude by discouraging viewers from attempting such extreme diets and instead promote patience, consistency, and enjoyment in a diet plan for lasting results.
Mindmap
Keywords
đĄDEXA scan
đĄUltrasound
đĄCalorie deficit
đĄProtein sparing modified diet
đĄBodybuilding
đĄLeptin
đĄMuscle maintenance
đĄYo-yo dieting
đĄEating Disorders
đĄSustainable diet
đĄPersonalized programs
Highlights
The subject aims to lose belly fat three times faster than a typical diet.
A dexa scan and ultrasound are used to measure body fat and belly fat thickness.
The initial dexa scan shows 15.6% body fat, with the ultrasound providing detailed belly fat measurements.
A 1,200 calorie diet is followed, creating a 1,500 calorie deficit daily.
The diet, known as the protein-sparing modified diet, is extreme and not suitable for everyone.
Alberto Nunes, a natural bodybuilding expert, is consulted for the best approach to losing belly fat.
Protein intake is increased to 1.5 to 1.75 grams per pound of body weight to prevent muscle loss.
The daily meal plan consists mainly of egg whites, chicken breasts, and vegetables.
Weight training is adjusted to 20-30 minutes to maintain muscle without overtaxing the body.
The subject experiences solid strength and energy during the first workout on the program.
Cravings and lethargy set in by the third day, with the subject feeling the effects of the calorie deficit.
Supplements like multivitamins, Omega-3s, and caffeine are used to fill nutritional gaps.
The subject's leptin levels likely decrease, leading to increased hunger and cravings.
Despite the challenges, the subject completes the 7-day diet and returns for follow-up measurements.
The dexa scan shows a body fat reduction from 15.6% to 14.7%, a significant result in a short time.
The ultrasound reveals a more than 30% reduction in the thickness of the lower belly fat.
The subject decides to continue with a more sustainable diet approach for the next 6 weeks.
A warning is given against copying the extreme diet due to its potential for causing yo-yo dieting and eating disorders.
The importance of nutrition in fat loss is emphasized, and a healthy, budget-friendly meal plan is offered.
Transcripts
is it possible to lose stubborn belly
fat three times faster and make months
of progress in just one week for the
next 7 days I'll be following a size
back plan designed to do just that I
want to see how my body reacts and if
this can be an easy way to shred down
for the summer dude holy [Â __Â ] that is
crazy so to get the most accurate
measurements possible I'm here at the
University of British Columbia and I'm
going to be getting a dexa scan but I'm
also going to get an ultrasound of belly
while my initial dexas scan came in a
little higher than I want at 15.6% body
fat the ultrasound will actually be the
most valuable measurement not to see if
I'm pregnant but to measure the exact
thickness of my upper belly fat middle
belly fat and the most stubborn area my
lower belly fat after 7 days we'll come
back and see just how much these
measurements have changed damn so that's
that's
crazy day one breakfast is served Egg
Way omelette cery see how it
tastes that tastes like 100% pure
protein so on a typical diet I'll
usually aim for a calorie deficit of
roughly 500 calories which results in
about 1 pound of fat loss per week with
this diet however I'm eating just 1,200
calories creating a deficit of 1,500
calories less than my body needs every
day it's going to be sad 7 days it's
extreme but if I can stick to it this
should lead to boat 3 lbs of pure fat
loss in just a week the diet is called
the protein spraying modified diet and
it's definitely not a diet that is for
everyone this is Alberto Nunes in the
natural bodybuilding Community Alberto
is known as the go-to man to get you
absolutely shredded I figured if there's
one person who would know the best
approach to losing as much belly fat as
possible it's him what are you really
eating nothing other than than protein
really it's be chicken breast Galore can
tuna maybe you can sneak in like some
leaner cuts of beef somewhere in there
so on a typical diet I usually aimed to
consume roughly 1 g of protein per pound
in my body weight to prevent any muscle
loss but with how extreme this diet is
that wasn't going to be enough I'd say
anywhere between a gram and a half up to
like 1.75 is a nice safe place but also
there's a just a big deficit in place so
you're very limited in regards to what
you can eat so when I ran this
calculation on myself I real realiz I
would have to eat a bare minimum of 250
g of protein per day on a budget of just
1,200 calories it's not a pleasant diet
by by any means but that's kind of what
you're signing up for so here's my daily
meal plan egg white omelet with celery
for breakfast a post-workout build a
size protein shake two chicken breasts
with light veggies for lunch more
chicken and veg for dinner and guess
what's for dessert yep more chicken
breast now if I want to make sure that I
don't lose any muscle throat this week
then simply eating high protein it's not
going to be enough I still need to
provide my body with a reason to keep my
muscles rather than burn them off for
energy which means I got to keep lifting
but I can't lift the way that I usually
do your weight training should probably
be something that lasts no longer than
like 20 30 minutes ideally I wouldn't
recommend someone do a whole lot of Ario
at all I think steps and some basic
weight training now research has shown
that it only takes about a third of the
volume to maintain your existing muscle
compared to build it this means rather
than doing three sets per exercise I
could do just one hard set and that
should be enough to protect my muscles
from being burned off without being too
much for my body to recover from first
workout is in the books and honestly I
don't want to speak too soon but that
felt really good my strength was solid
energy was solid and I was fueled just
by egg whites which is weird but
apparently it works in fact my first
three days on the program actually went
pretty smooth I was definitely more
hungry than normal but it was manageable
and with the lower workout volume my
strength and Recovery was still feeling
really good though I did have some
pretty strange caraban hit me in the
evening Jeremy what are you
eating what starting so I'm drinking
some pickle juice it's satisfying
whatever is that's happening right now
so it's all that matters you're on day
one what's going to happen on day seven
I don't know we'll find out so who knows
maybe I am pregnant now even though I'm
not getting all the nutrition I need
because of my strict calorie limit I'm
trying to use a few key supplements to
fill in the gaps including the
multivitamin Omega-3s and some clutch
recommendations I got from Alberto
caffeine is going to help tremendously
not just with energy but some people it
does suppress their their appetite quite
a bit protein shakes they're a little
bit more satiating I think than people
give them credit for luckily every scoop
of my buwi size protein contains a
whopping 29 g of protein with only 100
30 calories which means it can easily
fit within my calorie budget and was
definitely a nice treat to look forward
to and I've left the link in the
description box down below for those
interested in try to out and you can use
code belly fat for 10% off all right
guys so we are 3 days in and I'm not
going to lie I am feeling pretty good my
energy levels are solid I've been
getting my sleep in I've been having my
meals I had my egg whes for breakfast
this morning I honestly think that I'm
going to make it the 7 Days anyone who's
done this before will tell you oh the
first 3 days especially coming off a
period where you're eating quite a bit
it's like this feels great but by day
three or 4 your body is really starting
to bug you and it it it's like how about
we not
move it's day four
okay as you can tell my brain is not
quite working and we've reached that
point in the day night
where
uh it's pretty tough like I don't want
to move I don't want to think hope hope
I can make it the next few days [Â __Â ]
four I was definitely starting to feel a
rapid energy drop going into the second
half of the week oh
man just feels like
I'm I don't have much in the tank every
workout was now a battle to finish thank
the Lord that is over this is officially
reached a new level of hard as for food
cravings I was trying to do my best to
keep my diet together while life was
going on around me but the longer I went
into the diet the crazier those Cravings
Paquet my dinner that's better and
jeffy's dinner oh my God oh my God oh my
God I can taste it from
here I vividly remember yeah right
around day three like spinach was
starting to taste sweet to me I think
I'm violently starting to understand
what Alberto meant about his spinach
tast tasting
sweet M it tastes like the sugar
stick celery's got some sweetness to it
so when your body experiences a serious
drop in calories it starts to do
whatever it can to tell you to eat not
only can you taste and smell become
heightened but your leptin levels can
decrease dramatically now what's leptin
well it's a hormone that tells your body
it's full after a meal and after just a
few days in an extreme calorie deficit
leptin production can drop by up to 50%
meaning Not only was my stomach
physically feeling empty but even the
signals of my body meant to regulate my
Hunger were starting to go
Haywire so I just woke up and a horrible
sleep I honestly just can't wait for
this to be over so to take my mind off
the hunger I tried purchasing a video
game but by this point I was feeling so
mentally depleted that I couldn't even
pass the aru robot test without asking
for help my brain is is not I can't do
this right now can you do it for me
feeling absolutely depleted the only
thing left to find out is was it all
worth it so I headed back to the lab to
get my day7
results oh those stairs are hurt but
before I find out I already know this
isn't a plan I'm going to be repeating
while it was fascinating to see my belly
fat literally melting away despite
barely working out and doing zero cardio
it came at a cost trying something so
extreme had me feel exhausted
unmotivated and like I was completely
depleted and when I did get to actually
enjoy Real Food again I actually had to
spend the next few days resisting the
urge to eat everything in
sight diets like this are exactly what
caus so many people to yo-yo diet and
even develop Eating Disorders you get
fast results basically by not eating and
eventually binge eat it all back to
truly lose belly fat and keep it off you
need patience consistency and a
sustainable diet that you can stick to
for several weeks and I've helped
thousands of people do just that by
using diets they actually enjoy it and
can stick to long term if you want more
guidance then after this video you can
check out our personalized programs over
at builtwith size.com but please
regardless of what the results show in
the scans do not try to copy what I did
in this video okay as for my results my
dexa scan showed that my body fat
dropped from
15.6% to
14.7% damn so that's that's pretty crazy
it doesn't sound like much but usually
it would take me at least 3 to 4 weeks
to diet in to achieve that but what's
interesting is the ultrasound although
my upper and middle belly fat didn't
change much since I didn't have too much
to lose there my lower belly fat which
is the most stubborn area dropped by
over 30% in fact the thickness of the
lower belly fat dropped by half a cmet
which explains why I noticed my lower
abs starting to pop out a little more
but despite the results I wanted to get
even leaner so I decided to continue
dieting for the next 6 weeks this time
using a more sustainable approach and
here's how things are currently looking
my plan is to head back to the lab for
one more scan to see just how much more
belly fat I was able to lose and then
make a video for you guys revealing
everything I did to easily lose that fat
so keep an eye out now although this
diet isn't something I'd recommend to
99% of people it does show you just how
important your nutrition is for losing
fat which is why I've created a quick
healthy budget-friendly fat loss meal
Pine you can get started with today and
you can click here to give that video
watch next and again if you need more
personalized workout and nutrition
Guidance just head over to builtwith
size.com thank you so much for watching
and I'll see you next time
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