The speaker discusses how to burn belly fat on a ketogenic diet, sharing 5 key tips.
1. **Eat salad first**: Start meals with a salad containing green leafy vegetables, which are high in fiber and don't affect insulin levels. Aim for 7 glasses of greens per day.
2. **Eat protein with fat**: Choose protein sources with high fat content, like fatty meats, fish, and chicken with skin. Avoid lean protein, which can stimulate insulin.
3. **Increase fat intake initially**: When starting a ketogenic diet, increase fat intake to help the body adapt. However, reduce fat intake later on to promote fat burning.
4. **Practice intermittent fasting**: Combine a low-carb diet with intermittent fasting to raise ketone levels and promote fat burning. Start by skipping breakfast and eating only two meals a day.
5. **Make it a lifestyle**: Adopt these habits as a long-term lifestyle change, not just a temporary diet. Focus on becoming healthy to lose weight, rather than losing weight to become healthy.
Additionally, the speaker emphasizes the importance of getting enough nutrients, especially B vitamins and electrolytes, while following a ketogenic diet. They also recommend adding treats like low-carb chocolate and desserts to make the diet more enjoyable.
Here are the key facts extracted from the text:
1. The goal of a ketogenic diet is to keep insulin levels as low as possible.
2. With low insulin levels, fat is burned to the maximum, and ketones are produced.
3. Ketones are a byproduct of fat burning, and the more ketones produced, the more fat is burned.
4. The proportions of macronutrients in a ketogenic diet are: carbohydrates (20 grams or less), protein (80-170 grams), and fat (75% of calories).
5. Eating green leafy vegetables, such as salads, is recommended because they contain mainly fiber and do not affect insulin levels.
6. It is recommended to eat at least 7 glasses of greens a day.
7. Adding different foods to salads, such as nuts and olive oil, is recommended.
8. Using a vegetable cutter to finely chop salads makes them easier to eat.
9. Eating a salad at the beginning of a meal is recommended to ensure that proteins are not missed.
10. Eating proteins the size of one's palm is recommended, with adjustments based on age, metabolism, and number of meals.
11. Eating fattier proteins, such as steaks and fish, is recommended to avoid lean protein stimulating insulin.
12. Consuming lean protein can stimulate insulin and slow down ketosis.
13. Whey protein stimulates insulin the most because it contains virtually no fat.
14. Adding good electrolyte powder to food is recommended to increase nutrient levels.
15. The primary goal of a ketogenic diet is not to lose weight immediately but to enter a state of ketosis.
16. Intermittent fasting is recommended to increase the level of ketones in the blood.
17. Eating when not hungry can stop fat burning and reduce the effectiveness of a ketogenic diet.
18. Reducing fats in food after entering ketosis is recommended to avoid burning food-derived fat instead of body fat.
19. Additional nutrients, such as B vitamins, electrolytes, and sea salt, are necessary when following a ketogenic diet.
20. Nutritional yeast is a good source of B vitamins.
21. Sea salt is important for avoiding weakness and electrolyte deficiency.
22. Eating a lot of greens can reduce the need for additional electrolytes.
23. Point 5 of the ketogenic diet is to make lifestyle changes that bring pleasure and improve cognitive function, energy, and mood.
24. Low-carb chocolate and low-carb desserts can be consumed in moderation as treats.
25. Following the 5 basic principles of a ketogenic diet can lead to significant results and weight loss.
26. Becoming healthy is the primary focus, and weight loss will follow as a result.
27. Hundreds of people have taken a healthy ketogenic course and achieved stable results.