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

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all right today we're going to talk

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about how to burn off belly fat

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as fast as possible and this video is

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for beginners and i'm going to show you

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the basics of how to do it but

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there's some very important details that

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you need to know there's actually five

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vital and practical tips

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that

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you don't really find in books and i've

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discovered these just with experience

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working with so many people for so many

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years so i'm gonna break it down i'm

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gonna make it very very simple because

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so many people get overwhelmed with all

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these details of how to do keto it's

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over complicated and then some people

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just kind of give up so let me just show

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you the five most important things to

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focus on so you can be very very

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successful right from the beginning and

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not end up where a lot of people end up

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where they get this plateau and they

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just can't seem to

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get past a certain point so it's always

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very very important to learn from other

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people's mistakes so you don't have to

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make them and in this video i just want

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you to get the very important things

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you're going to have other questions

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for those questions and additional

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details i have a million videos you can

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watch later but at least let's get you

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started with the most important tips

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now what is the goal of getting on the

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ketogenic plan

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the goal is to bring your insulin levels

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as low as possible that is the goal if

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your insulin levels are low you have a

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maximum fat burning you have maximum

01:24

ketosis ketosis is a state of producing

01:27

ketones

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ketones are the byproduct of fat burning

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and so the more ketones you generate the

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more fat you're going to burn

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and the faster you're going to lose your

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mid section now at the very top level of

01:40

keto we have these macros we have

01:43

carbohydrates and you want to keep your

01:44

carbs between

01:46

people say between 30 and 50 grams but

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i'm going to tell you keep them below 20

01:50

grams or less especially if you want to

01:52

speed things up and then we have protein

01:55

we want to keep that between

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three to six ounces of protein per meal

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but that varies depending on your size

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and your metabolism and your age and how

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many meals you're consuming if you're

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just doing omad one meal a day obviously

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you're gonna be doing more protein

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if you're a bodybuilder if you're

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exercising a lot you're gonna need a

02:14

little bit more but for the average

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person

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just consume the amount of protein per

02:19

meal the size of the palm of your hand

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okay that's it i just want to keep it

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really really simple now as far as fat

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goes

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you're going to be consuming 75 of your

02:31

calories with fat now what does that

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mean 75 of your calories

02:35

how much is that in grams or ounces

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so for this video i'm not going to get

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into the complexities of measuring

02:42

different grams to get your macros so

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when i explain the tips

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you'll understand how much fat you'll

02:48

need

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all right tip number one instead of

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counting

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your grams of carbs

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it's going to be much easier to consume

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certain carbs

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that you don't have to count okay

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and i'm talking about leafy green

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vegetables

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salads because this is mostly fiber and

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the insulin response is

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almost zero because fiber is the only

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carbohydrate that does not affect

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insulin so when we're talking about

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salad we don't have to be counting

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carbohydrates in fact i want you to

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consume

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a larger amount of salad i want you to

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consume at least seven cups of salad per

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day it's not hard to do that and one

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little tip on this point with salad to

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make it easier to consume is we use a

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salad cutter so we actually cut the

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salad down so we have this bowl of salad

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and then we cut it down and it just

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makes it even smaller and it's easier to

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consume so instead of trying to be

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overwhelmed with all these carbs just

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use vegetable carbohydrates okay like

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salad and don't even worry about

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counting your carbs and you can put

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other things on it as well like feta

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cheese

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definitely put the olive oil or

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vinaigrette and just make sure your

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salad dressing has like i don't know

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one or less carbs okay

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there are so many salad dressings that

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are out now that are virtually carb free

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but there's so many other salad

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dressings that are just loaded with

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sugar and that could be a hidden problem

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now why do we want to consume all this

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salad well keto is all about being low

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carb right

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keto doesn't emphasize adding more

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nutrients the type of keto that i always

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recommend is the healthy version

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of ketosis so we're not only reducing

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insulin we're enhancing nutrients so you

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can actually be healthier at the end of

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the day there's huge benefits of

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lowering your carb but there's also huge

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benefits of having nutrient dense foods

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and the thing that salad has is it has a

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lot of potassium it has a lot of

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magnesium

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and it has a lot of vitamin c in

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addition to other vitamins like vitamin

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k1 and folic acid and has a lot of

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phytonutrients which are those things

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that go way beyond just the normal

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vitamins and minerals and trace minerals

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but consuming this large amount of salad

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on a keto plan

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will give you these nutrients to prevent

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keto cramps in your calves

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it can help prevent keto fatigue keto

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flu

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and it will improve a condition called

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insulin resistance so it'll help lower

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insulin even more

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and it'll even give you energy now as a

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side note additional tip i always

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recommend to do your salad first

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if you do your salad first you'll

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definitely not overeat your protein if

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you eat your protein first and then your

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salad i find a lot of people

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can't seem to consume that much salad

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after they eat the protein now if you're

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having a hard time with doing that much

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salad

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do what you can and you can also enhance

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things with a good electrolyte powder

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now i'm not biased of my own electrolyte

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powder but i will say that it is the

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highest quality electrolyte on the

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market so the tip number one is consume

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the salad at the beginning part of your

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meal all right number two protein

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there's a couple practical things about

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protein you need to know um first of all

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maybe you want to start with the protein

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the size of the palm of your hand

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and if you're a bigger person or a

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younger person have more and if you're a

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older person with a slower metabolism

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have a little bit less if you have too

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much protein

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then you're going to find that you're

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going to feel sluggish and that can slow

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down your ketosis as well

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now the same goes with not enough

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protein you can feel too tired because

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your body needs a certain amount of

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protein now the key with protein is

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don't do low fat protein find a protein

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that has the most fat fat normally comes

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with protein and so if you're going to

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do a hamburger which i actually eat a

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lot of hamburger

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get the fattiest hamburger if you're

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going to do fish don't get the leanest

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fish do the salmon or even sardines both

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of them are high in fat and that's going

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to be much better than the lean protein

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if you're going to do chicken don't just

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do the skinless chicken breasts do the

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parts of the chicken that have the skin

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and the fat now why is that because when

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you consume lean protein you stimulate

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insulin a little bit more than if it was

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fatty or protein

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in fact the thing that stimulates

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insulin a very high level is whey

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protein because there's hardly any fat

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in whey and that's the type of protein

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that i would not recommend but the point

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is try to get

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protein that comes with more fat pork

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has a lot more fat than other types of

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meat if you do steak try to eat the fat

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that normally comes with the steak all

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right that's tip number two now tip

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number three is about fat

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now if you're new to keto and you're

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just starting out

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it's very important to increase the

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amount of fat at each meal so that could

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be consuming more nuts i like pecans but

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you can do other types of nuts as well

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you can do macadamia nuts you have

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olives avocado you have more olive oil

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on your salad you have mct oil but the

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question is if you're eating all this

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fat is that going to slow down weight

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loss and the answer is

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yes

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because the initial goal of the

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ketogenic plan is not necessarily to

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jump right into weight loss

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it is to do this and this is very very

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important so if you've checked out just

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check back in right now and really pay

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attention to this next thing i'm going

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to tell you it is

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very very important

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to also do intermittent fasting with

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healthy keto

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now why well if you were to check your

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ketones your blood ketones and the scale

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goes up from zero all the way up to like

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seven it can go a little bit higher but

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roughly there's a scale right if you do

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just keto without intermittent fasting

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chances are you're not going to get

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above

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one two

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maybe three okay your level of ketones

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the higher the more ketosis the deeper

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fat burning you're going to be in and

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the lower the scale the less you're

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going to be into ketosis so if you

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wanted to get your numbers

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like four

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five maybe six

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you need to add in a minute fasting

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and potentially even exercise but we're

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not going to talk about exercise right

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now we just want to talk about

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intermittent fasting so the combination

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of low carb and immune fasting together

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is really powerful if you want fast

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results getting rid of your belly fat

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and to do that very easily

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we don't want you to have an appetite we

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don't want you to be hungry all the time

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we don't want you to have cravings so

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the first strategy or tip to do this is

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to add more fat to the meal so you can

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go longer without eating so you can

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start your in a minute fasting pattern

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so the first goal is not to eat

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breakfast okay to go as long as possible

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and then have your first meal about 12

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and your second meal at six and then

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over time you'll squish these two meals

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closer and closer and closer and for

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some people you're just gonna like

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eliminate the lunch altogether and just

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do the dinner so you're doing one meal a

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day which is called omega now

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when you eat this fat at the meal

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you're gonna be very satisfied okay

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and within two to three days

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you're not going to be hungry at all

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you're going to lose your appetite

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why

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because you're able to fast longer and

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you're going to be more into ketosis

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so in other words your body is going to

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start burning your own fat which is a

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new concept for a lot of people but here

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is the next point don't eat if you're

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not hungry

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so many people screw this up because

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they're doing this robotic

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they're told this how many meals that

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you need to have per day and they're

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doing low carb but they're not losing

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weight and they're eating when they're

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not even hungry

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huge mistake

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if you're not hungry

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don't eat why would you want to screw up

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your fat burning i mean here you are you

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finally lowered your carbs your body is

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tapping into your fat it's getting rid

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of the fat on your liver and your

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midsection

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and your appetite is gone because you

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are eating when you're not eating

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and then you eat a meal

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and now

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you're going to be hungry a little bit

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later because every time you eat

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you pop yourself out of ketosis

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regardless of what you eat just because

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eating triggers

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insulin

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and high insulin blocks the state of

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ketosis this is why we do intermittent

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fasting and this is why this rule is so

11:41

important so as soon as you start

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getting into this adaptation where

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you're burning your own fat and your

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hunger goes away the next meal you start

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cutting down your fat this mct oil

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the extra nuts

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why would we want to do this because and

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this especially applies if you have a

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slow metabolism

12:00

if the body has a choice between dietary

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fat

12:04

and its own fat

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it's going to go after

12:08

and burn the dietary fat before your own

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fat and what we're trying to do is to

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get you to burn off your own belly fat

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and so you don't want to go crazy with

12:17

too much fat while you're in the middle

12:18

of this plan in the very beginning part

12:21

of ketosis you want to increase fat and

12:24

at the very end of this cycle when you

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reach your goal

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that's when we also want to increase

12:29

your fat but not in the middle of this

12:32

program where you're just

12:34

in fat burning and you've lost your

12:35

appetite you're not craving everything's

12:37

going great you don't have to add a lot

12:39

of fat

12:40

you just want to have the fat that

12:42

normally comes with the protein now you

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definitely don't want to go low fat

12:47

but just don't start adding all this

12:49

additional fat unless you have a high

12:52

metabolism when you're doing

12:53

intermittent fasting when you're doing

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ketosis it's very important to include

12:58

all the nutrients that you need to

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prevent nutritional deficiencies because

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you're no longer going to be doing

13:05

three meals and snacks and so if you're

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gonna do two meals or one meal

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it's a little more difficult to get your

13:12

nutrients and the fact that you're in

13:14

ketosis means that you're going to be

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burning up

13:17

different nutrients the requirements of

13:19

certain nutrients are going to be higher

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than they were before so you're going to

13:24

need more b vitamins

13:26

more electrolytes one of the good

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sources of the b vitamins is nutritional

13:30

yeast and i'm not telling you you need

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to consume my nutritional yeast you can

13:34

do any type of nutritional ease just

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make sure it's not fortified with

13:37

synthetic vitamins but the b vitamins

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are very very important

13:42

electrolytes are very important

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and

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sea salt is very very important if

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you're not consuming extra sea salt

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what's going to happen is you're going

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to feel weak

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make mental note of that and start

13:54

adding more sea salt to your diet now if

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you're consuming a large salad

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at that meal

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the need for electrolytes will not be as

14:05

great because you're going to be getting

14:07

potassium and magnesium and other

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minerals as well all right number five

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we want to make this

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a lifestyle change we want this to be

14:16

enjoyable

14:17

the fact that your cognitive function is

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going to improve

14:21

your energy is going to improve

14:24

your mood is going to improve and your

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belly is going to shrink is all going to

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make you happier you're going to feel

14:30

better but a lot of people miss all

14:32

these

14:33

kind of pleasure foods and so there's a

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couple things that

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i include after a meal that you might

14:39

want to also include and one is a

14:43

low carb

14:44

chocolate you can do lilies chocolate

14:47

there's a lot of other chocolate

14:48

products that you can consume that have

14:50

low carb and but i tend to do a little

14:52

chocolate after my first meal not a

14:55

whole bar i might have a half a bar and

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it's actually quite pleasurable the

14:59

other thing you can do not every meal

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but maybe a few times a week is to make

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some really cool

15:05

keto desserts and have one of those at

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the end of the meal it's very very

15:08

pleasurable very enjoyable and i will

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put a link down below of those recipes

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and that way you can look forward to

15:14

having some healthy version of a dessert

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so at this point if you do these basic

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things these five things

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you're going to notice some considerable

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results but you're going to still have

15:25

questions and i have a lot of

15:28

videos on the questions that you have

15:30

but i don't want you to get overwhelmed

15:32

with all these details and lost in the

15:35

woods

15:36

i want you to keep it really really

15:38

simple

15:38

and just jump in without having to learn

15:42

an entire book of details in fact i just

15:45

recommend that you start right now while

15:47

it's fresh in your mind and so if

15:48

questions come up just do a search i

15:51

have a video for every single question

15:52

you have but there's two more things i

15:54

want to mention

15:55

if something is working

15:58

don't change anything so many people go

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along and they're getting great results

16:03

and then they change something why did

16:05

you change something it was working just

16:07

keep going but on the flip side if

16:09

something's not working then you need to

16:11

change something and for that

16:12

information i have a lot of videos on

16:15

plateau and i'll put some links down

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below you can save those and then watch

16:19

them when you need them and the last

16:20

point and probably the most important

16:22

point

16:23

is this concept of you don't lose weight

16:26

to get healthy you have to get healthy

16:28

to lose weight

16:30

it's get healthy first

16:32

then the weight loss

16:34

comes and that's what we're trying to

16:35

focus on the healthy version of ketosis

16:37

so to get healthy and keep this really

16:39

really simple i created a very short

16:42

playlist of step one two and three that

16:44

i want you to watch right now check it

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out get started immediately and send me

16:49

your success story