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
TLDR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
🔥 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。
🥗 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。
🍽️ 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。
🍫 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。
Mindmap
Keywords
💡生酮饮食
💡胰岛素
💡酮症
💡宏量营养素
💡间歇性禁食
💡脂肪
💡蛋白质
💡沙拉
💡电解质
💡生活方式改变
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
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