I tried to lose my belly fat in 7 days... and it worked!

Summary

In 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

• 🔍 The video documents a personal experiment to lose belly fat rapidly using a protein-sparing modified diet.
• 🏥 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.
• 📉 The initial body fat percentage was 15.6%, with the goal to reduce it significantly within a week.
• 🥚 The diet involved consuming only 1,200 calories with a focus on high protein intake, such as egg whites and chicken breasts.
• 💪 To prevent muscle loss, the individual continued weight training but with reduced volume and intensity.
• 🚫 The diet was extremely restrictive and not recommended for everyone, as it could lead to feelings of exhaustion and cravings.
• 📉 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.
• 🤔 The individual experienced mental and physical challenges, including heightened senses, increased cravings, and a decrease in leptin levels.
• 🚫 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.
• 🌱 The video concludes with a recommendation for a more sustainable and enjoyable approach to fat loss, emphasizing patience and consistency.
• 🔗 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

00:00

🏃‍♂️ 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.

05:02

😖 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.

10:04

📉 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.

Keywords

💡DEXA scan

A DEXA (Dual-energy X-ray Absorptiometry) scan is a diagnostic technique used to measure bone density and body composition, including fat mass and lean mass. In the video, the DEXA scan is used to assess the initial body fat percentage and to track changes after following a specific diet plan aimed at reducing belly fat.

💡Ultrasound

Ultrasound refers to a medical imaging technique that uses high-frequency sound waves to visualize internal body structures. In the context of this video, an ultrasound is utilized to measure the thickness of different abdominal fat layers, providing a detailed assessment of fat distribution and changes over the course of the diet.

💡Calorie deficit

A calorie deficit occurs when a person consumes fewer calories than their body needs to maintain its current weight. In the video, the diet plan involves a significant calorie deficit, aiming to create a 1,500 calorie difference each day to expedite fat loss, particularly from the belly area.

💡Protein sparing modified diet

The protein sparing modified diet, as mentioned in the video, is an extreme diet plan that emphasizes high protein intake while drastically reducing overall calorie consumption. The goal is to lose fat, especially stubborn belly fat, rapidly. The diet is named for its focus on sparing muscle mass by ensuring adequate protein, even while in a calorie deficit.

💡Bodybuilding

Bodybuilding is a sport that involves developing and sculpting the body's muscles through resistance training and a specialized diet. Alberto Nunes, mentioned in the script, is a figure in the natural bodybuilding community who is known for helping individuals achieve a lean and muscular physique, which relates to the video's focus on reducing belly fat.

💡Leptin

Leptin is a hormone that plays a key role in regulating hunger and satiety. It signals the brain when the body has had enough food. In the video, the extreme calorie deficit leads to a decrease in leptin levels, which can intensify feelings of hunger and disrupt normal appetite regulation.

💡Muscle maintenance

Muscle maintenance refers to the practice of preserving muscle mass while losing fat, typically through a combination of adequate protein intake and resistance training. The video emphasizes the importance of muscle maintenance during the diet to avoid losing muscle tissue along with fat.

💡Yo-yo dieting

Yo-yo dieting is a term used to describe the cycle of rapidly losing and then regaining weight, often due to extreme or unsustainable diets. The video warns against this practice, highlighting the importance of a consistent, sustainable approach to weight loss to prevent rebound weight gain.

💡Eating Disorders

Eating Disorders are serious mental health conditions characterized by abnormal eating habits that negatively impact a person's physical and emotional health. The video script mentions the potential for extreme diets to lead to eating disorders, emphasizing the need for a balanced and sustainable approach to weight management.

💡Sustainable diet

A sustainable diet refers to a long-term approach to eating that is both nutritionally adequate and can be maintained over time. The video concludes with a recommendation for viewers to adopt a sustainable diet that they enjoy and can adhere to, rather than resorting to extreme or short-term measures.

💡Personalized programs

Personalized programs are tailored fitness and nutrition plans that take into account an individual's specific needs, goals, and preferences. The video mentions BuiltWithSize.com, which offers such programs to help individuals achieve their fat loss goals in a sustainable and enjoyable manner.

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 [ __ ] 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 [ __ ]

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