The 5 Ways To Speed Up Fat Loss Naturally! | Ben Azadi
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- Опубликовано: 18 май 2024
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👇 Resources from this video:
⭐ If you’d like a PDF how how to become fat adapted in the next few days, download my Keto Kickstart Guide for FREE: bit.ly/4anTXwv
⭐ Keto Flex Book: www.ketoflexbook.com
⭐ Keto Mojo Device: www.ketokampmachine.com
⭐ I highly suggest you follow Giancarlo Anzellotti GC3 Fitness for more workout videos. / @gc3fit
⭐ Walking after a meal study:
pubmed.ncbi.nlm.nih.gov/35268...
⭐ Paleo Valley ACV Complex: www.paleovalley.com/offers/ap... (15% off code automatically applied)
⭐ A study showed acv improved insulin sensitivity after a high carb meal up to 34%. diabetesjournals.org/care/art...
⭐ The 2/2/2/2 Rule for the first 7 days, consume this each day:
2 tablespoons of butter, ghee
2 tablespoons of coconut oil, mct oil, or duck fat
2 tablespoons of olive oil, avocado oil, or beef tallow
2 teaspoons of sea salt
Tip* You are not consuming all of the fats above at once, you are consuming it throughout the day with your meals.
⭐ Workout instructions:
I recommend 4 Tabatas for each workout, which should take you 16 minutes to complete.
Tabata 1:
20 seconds on, 10 seconds off (4 rounds = 1 tabata workout)
Burpees (20 seconds)
Rest (10 seconds)
Jump Squats (20 seconds)
Rest (10 seconds)
Tabata 2:
20 seconds on, 10 seconds off (4 rounds = 1 tabata workout)
Pushups (20 seconds)
Rest (10 seconds)
Alternating Lunges (20 seconds)
Rest (10 seconds)
Tabata 3:
20 seconds on, 10 seconds off (4 rounds = 1 tabata workout)
Jumping Rope or Jumping Jacks (20 seconds)
Rest (10 seconds)
Chair dips (20 seconds)
Rest (10 seconds)
Tabata 4:
20 seconds on, 10 seconds off (4 rounds = 1 tabata workout)
Good mornings (20 seconds)
Rest (10 seconds)
Russian Twists (20 seconds)
Rest (10 seconds)
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Disclaimer:
This RUclips channel is for informational purposes only. Statements and views expressed on this podcast are not medical advice. This podcast including Ben Azadi disclaim responsibility from any possible adverse effects from the use of information contained herein. Opinions of guests are their own, and this podcast does not accept responsibility of statements made by guests. This podcast does not make any representations or warranties about guests qualifications or credibility. Individuals on this podcast may have a direct or non-direct interest in products or services referred to herein. If you think you have a medical problem, consult a licensed physician.
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🎥 If you enjoyed this video you are going to love this video I just released all about How To Lose 1 Pound of Fat Per Day (7 Day Protocol To Burn Fat) | Ben Azadi. Click the link to watch NOW: bit.ly/49hPgDK
I am starting the 1 lb of Fat Per Day starting right now. 4pm Sunday... I will use your advice and tips. I only have 15 lbs to lose, and want to do it ASAP!
@@angiea8022 let us know how its going!!
@@angiea8022 how is it going?
Ben, Enjoyed your explanation of fats. I'm 70 and Doctor has me on 2000 mg of fish oil twice a day. I must lose 100+ pounds. Is this fish oil preventing this fat from coming off?
I'm a 62 yr old woman, and I'm starting today! Using your advice, I want to lose this fat I've gained in the past few years --20 lbs I want to lose ASAP! I'm already fat adapted, I think, from doing serious Keto 6 years ago. I plan to stay under 30 carbs a day.
2 T. butter or ghee 2 T Coconut or MCT 2.Avocado or Olive Oil and 2 tsp. sea salt
😊 eat high protein because above 40y is hard to gain muscle back
Wow! You explain this so well, thank you! I’ve been listening to you, and I’m so excited I understand this now! I have worked for years and years counting calories trying to lose weight, it’s been the most humiliating experience, and no matter how hard I tried even with fasting here and there, I still couldn’t lose weight. But I realize now I never let my insulin get low enough to get out of sugar burning and never lost weight, I thought I was such a failure. But now Eureka! I get it! Lost three pounds in the last three days, because I fasted and now I’m counting carbs.. instead of calories! Thank you! The people that say “ eat less and exercise more is all you have to do!!!! Please tell them to stop, they don’t understand how hurtful and discouraging and despairing it is!
Years ago before I even heard people talking about fasting. I started eating one meal a day. The job I had was so hot that I couldn't eat because it made me feel sooo bad. I ended up eating once a day & drinking water all day at work. I lost 60 pds in 3 months. I felt better than I ever have. And now I know that I was actually fat adapting. It's really an interesting topic.
The skin tag information is correct, they disappear when I reduce my carbs. Thx..
I got lots of skin tags while pregnant that "magically" went away after I had the baby. I realize now that I was so insulin resistant while I was pregnant. I passed the gestational diabetes test but barely. I've learned so much since then.
Nice Peter!
Skin tags are related to papilloma virus, not carbs 😂😂😂😂
I watch your videos over and over to make sure I’m not missing anything .thanks for going into detail on the workout to do when fasting !🙏🏾
I want to work out
For every like this comment gets ill do 1 pushup and 2 pull ups
👇
Make sure you record it!!
@@KetoKamp ok!!!
In total or daily?
@@robosardine303 in total
You owe me a push-up😂
Count carbs, not calories... our bodies are biology, not thermodynamics...change my mind...
Well stated. 👍
Exactly! When our bodies become bomb calorimeters, burning our food to ash, we can switch to thermodynamics.
Help explain this to me. If my body’s calorie max, according to an app, is 2,000 per day, and I eat 4,000 per day, even without carbs, how can I not gain weight?
Many laws of physics govern human and animal bodies. Without thermodynamics we couldn't maintain a temperature of 98.6F.
What about us night owls who work night shifts and sleep most of the day? How are we to do all these time wise?
Good question. You need to create a routine that works for you. You need to eat, no matter what your sleeping or waking schedule is. Follow his suggestions on your schedule. It should still work. It’s a challenge, but if you’re used to your schedule, and you give your mind and body time to adjust, you should be successful.
Thanks ❤️
I will try to implement all of these tomorrow.
Was keto for 5 1/2 years. Was good initially. Testosterone tanked after 4 years. Went to 50% carbs, 30% protein and 20% fat. Testosterone back up. Running improved tremendously as has my libido and sleep. Also I’m enjoying food again and don’t fear it anymore. It’s a carb life. So delicious
Tips:
Get Fat adapted. Burn fat.
1A) Reduce carbs gradually to below 50.
1B) Get into ketosis quickly with 2+2+2+2 Rule:
2 Tbl. butter, ghee
2 Tbl. coconut oil, MCT, duck fat,
2 Tbl. evoo, avocado oil, beef tallow
2 Tsp. pink salt
1) Use a 6 hour IF window Best to eat early 8AM -2.
Or 10- 4pm
2) Lower carbs to under 50
daily; low insulin = fat burning
3) Have ACV before meals, with water & straw.
4) Walk 20 minutes after eating meals, especially biggest meal.
5) Tabata or HITT - work out fasted
Thank you so much! ❤
Thanks for the love as always Ben! Loved the explanation on the TABATA 💪🏼
The GOAT of fitness. Grateful for your work GC
Great, science based guidelines. Thanks!
Thank you Ben, Always good information, explained clearly and concisely.
So glad you enjoyed this one!
Great starter overview. Thanks!
Glad it was helpful!
Perfect explanations! Great tips!
I am so glad, thank you!!
The first thing people need to do is get to know how their body will react to various changes. Many will jump into doing all of this stuff - expecting to melt fat - without taking the time to simply meld with their new lifestyle. Some of this information may be counterproductive to people who do not know how their body will respond to a no/low carb lifestyle. There's nothing "fast" about losing weight. It takes dedication and consistency. 1 pound a week weight loss is realistic and healthy. That's 4 pounds a month. 2 pounds is a bonus, but consider it as a bonus and have realistic expectations.
Thanks!
Oh my goodness, I just read in your material, you can have some rice! It’s a miracle!❤
Thank You so much great information I will applied 💪
Glad it was helpful!
Thanks for the details.
About 2 years ago (when I had very little understanding on how to burn the fat), I was too lazy to cook. I did not prepare breakfasts nor lunchboxes to take to work with me (and I didn't buy these meals or junk food either). I was also too lazy to wash and cut up the vegies for a salad. So... I was mostly having steaks and occasionally I will include salad and sausages. I didn't do any exercises either but over the course of about 8 months of doing this I had lost about 10kg of fat. I have to lose about 3kg more fat to reach my healthy weight range. I am also doing my 1.5km walks every morning.
No hunger..Couple of tags..No Hangry..No brown patches..Carb meal..tired deffo. Starting carnivore...Omad..let's see : )
I lost 30 pounds easily on carnivore but am stuck with about 10 pounds still to go after a year. I do enjoy eating this way. I have to eat 2 meals because it's really tough to get enough meat n one meal to hit 110g of protein.
Dear Ben, I always listen to you with pleasure and interest and I believe that If I did what you say I would lose those 2 kg that stop me from seeing my six pack.... But I'm so Italian 🤷🧑🍳 and even today I'm made my bread with sourdough, canapa flour and other ancient grains flour plus mixed seeds to add good fats and taste.
It was so good with the huge salad made with prawns🦐 🦐 avocado 🥑 iceberg lettuce and tomatoes... All well covered with Italian extra virgin olive oil!!!
Certainly not keto and too much to lose weight but... So good 😊
Thank-you!
You're welcome!
love your shirt and i love your videos very relatable
Lunges are a big problem for me... major knee injuries and surgeries, but I could probably modify it, to try and get that idea into my routine until I can build up to doing more of a trad lunge. great idea about the 2-2-2-2 thing... I actually did that when I was on the program (keto-vore), but have been off too long... time to get back on track!
Thank you. Do you have an alternative to burpees? I have a bad wrist
Or you could just eat meat and lift heavy things. No need to buy ACV or doing burpees. (5 year carni)
i have always done IF 16/8 by NOT eating until 1 pm and not after 8pm . I am going to try to flip the script and do it your way. thx for all the info some i have never heard b4.
So. I've figured out I can't over eat at a meal, even a low carb meal.. listen to your body.. don't eat too late...
Many thanks. Love these tips. I want to lose a few lbs to look more defined. Im going to tweak my routine. Hoping it works ❤😊
Can you give examples of breakfast, lunch and dinner ideas that are simple. Would you still drink bulletproof coffee if you were eating breakfast?
I’m carnivore and tried the 18/6 fasting. Lost 2.5 lbs in week one and nothing since. IDK???
❤ so do we stop the 6 tbs of fat after 7 days? How much fat is to much a day?
Ben, thanks for this video, really great way to explain the insulin and fat storage systems! Being new at this and having never tried Keto, my biggest question is what to do after target fat loss is achieved? Do you stay on the same regimen, or something similar but less strict? And how much would I modify this for the fact that I'm 60 yrs old? (My doctor gives me some unspecific, "... there are different things that could help with fat loss; try something and see if it works for you. Keto is fine, you can try it, just don't go too extreme" In other words, I'm not getting any specific, concrete advice.
Is Tabatha the same as HIIT? Also how many days a week should we do these workouts for maximum results? And or should we also add strength training to the week as well?
Thank you for your informative videos. I have tried the 8am to 2pm eating and it works perfectly. But it is easier for me to do this until 4pm. I am striving to be more consistent with eating until 2pm.
I am not sure whether I understood the ‘first five ways to burn fat naturally’ correctly. Are you suggesting that 2 tablespoons of various oils be consumed every day, ie olive, avocado, ghee, and butter, so 8 tablespoons every day for seven days? And, can only one of these olds be taken for example, ie 8 tablespoons of only olive oil for example? And, can these oils be mixed with something, Ie, salad, frying eggs in butter, frying vegetables in ghee, etc.
Look forward to your response with many thanks!
Hey Ben, I REALLY want to do this, it all makes perfect sense, but as a vegetarian, how do I manage this without soy and legumes; I can only at so many eggs... GRATEFUL x
Is there any other steady state cardio we can do after the workout besides walking
Is there modified exercises. I can not do most of this at this time
Dinner at 6:00 and still lose weight. And yes it’s still light out
Is it safe to take ACV 3 times a day as you seem to suggest? Or were you suggesting taking it one of those times each day?
I've been on carnivore diet going on 10 months. I was more lion diet. As far as weight loss, it hasn't done anything other than 12 pounds of water weight initially. No sugar, no carbs whatsoever, until the last couple weeks, I started adding brocolli or brussel sprouts once or twice a week. I was OMAD and still prefer it because I am not hungry after that, but thought maybe I'm not eating enough so at times, I try to eat more. Also fasting more, twice a week, but I want to do three. I'm almost concerned I'm getting myself into an eating disorder because I'm so frustrated I cannot lose the 60 lbs gained after two years of being sick. I'm physically active. I'm 66. Let's see if this works. I've only lost 3lbs since changing things up but it's the fasting.
Hey Ben. What type of electrolytes are good to drink? What are some that are affordable? I see a lot of fasting keto people suggest these expensive electrolytes but some can’t afford it. Do propel packets work? Or what are some good affordable Electrolyte drinks?
Om are u saying to consume 2 tbsp of each of the oils straight?
I have to use a walker to get around. I'm already doing the intermittent fasting 16/7 and from Sunday to Monday 24hr fast
Also very low carb and low calorie
What exercises can i do??
I’d have to do it more gradually than that or I get hypoglycaemic, although I don’t nearly as much as I used to because I have cut a lot of sugar and carbs. I do IF as well and eat mostly whole foods. If I kept it under 50 grams, would it matter what ones I eat? I have had type 2 diabetes and naturally took my A1C from 9.3 to 5.8 without medication but didn’t do Keto.
For me I work from 7am to 3pm. At work I get two 15min breaks and one 30 min break. I find that there is not enough time to relax and enjoy myself to eat on those 15min breaks. I do not have the option of eating at my desk as I have a very active job and no desk 😅. So I leave my early eating window for the weekends. During the week when I’m at work I will only enjoy my lunch at 11:30am and close my eating window at 7:30pm at 12:03 home.
Apple cider vinegar makes me feel very ill. Have been enjoying the benefits of Cal+Mag supps though before bed. Less pain in my joints and better muscles 💪.
Yet to try a 24hr fast cause I’m scared lol 😂
What about people on diabetic medications? As they lead to insulin release but can't be avoided due to health issues?
For the 2/2/2/2 rule do we count the fat content in foods, such as eggs, meat and avocado?
Therefore should we reduce the 2tbs fat portion relatively to the fat content of the food we are eating the fat with?
Missing back and biceps. add austrian pull up and desadd the triceps one
Is 1 apple and 2 tomatoes too much sugar per day?
Eating 20g carbs doesnt help me lose weight. The scale isnt moving. Nor are inches. Does it mean i need to eat more carbs?
I always have a severe histamine reaction after taking apple cider vinegar. Is there anything I can take that will produce the same benefits of ACV without spiking histamine since I have a severe histamine intolerance?
I take DAO supplements when I eat something histamine-y.. it really helps!
As soon as I heard about the tabata I thought you should have changed your title of your video to lose weight exhaustingly
I can do everything, except the intense hit-training. I have some serious physical problems...a can walk, but not that well, though I mame myself do it for 20 to 30 mins a day right now..Can I still lose weight?
Absolutely you’ll still get results. Walking is a good substitute if that’s possible
@@KetoKamp Thank you! I will walk!
Try to make a work out for people that don’t you know have bad knees, bad backs, bad shoulders, bad neck, bad legs make a workout for that
Have you tried isometrics?
Try diaphragmatic breathing. You can literally lose FAT by breathing. Body Flex breathing is amazing. In just the past few days I’ve lost 3 pounds just by doing the inhale for a count of 4, hold for 4, then exhale through the nose for a count of 7 or 8. Do this ten times before you go to sleep. Also, arm swings will help you to lose weight. Do ten to 20 each morning and night. It’s so easy. Give it a go and prove me right🌸
Walking is great. Can do at your own pace, costs nothing and is highly beneficial.
Okay, I love all of this, but idk how to fit after-meal-walks into my day when I have to eat all of my 3 meals during my working hours 😅. Also, Hiit workouts in a fasted state: Is doing them in the evening after having the last meal at 2 PM fasted enough? Cause I need my nights for sleeping and I have no time to workout before breakfast 🤔. Awesome content btw. I've had great success on keto for the past 2 years and am currently looking to ramp things up a bit. 4 days ago I eliminated pasteurized cow dairy, almonds and sucralose from my diet according to one of your earlier videos, and the fat is MELTING off my bones! Thanks for the great advice!
Just standing or doing calf raises will use up the glucose from means. Calf muscles use the most glucose of all the muscles! Just stand and raise up onto your tip toes for 10 minutes.
I've been very low carbs and building muscle for a year. I've lost 30 pounds, but cannot get rid of the last 10. What do you recommend?? I'm carnivore and do est some dairy, such as whole cream, yogurt and butter. I fast 18/6 and finish eating by 4-5pm.
Even though you’re eating healthy foods, you might be eating too much of them, as these foods are all very dense. Maybe eat a little less or add veggies instead of all that protein? Too much protein gets stored as fat. And maybe move/stand more if you aren’t already.
I have skin tags but no none of the other things apply to me
is it ok to have a zero calorie energy drink during the fast
I had the best results doing OMAD, certainly was not Plant based.
Not doing OMAD atm, as I am in maintenance mode.
When I did OMAD ( just one way of eating - not a diet ) I lost 18 kgs / 39 lbs.
When tracked which was rare - my intake comprised of 60% fat and 20% each from carbs and Protein.
Protein came to about half of what is currently recommend, again not ideal but it worked our for me.
Did I worry about creating or wanting to know my kcal requirements...NO.
I simply ate so I could sustain 23 hours of no kcal intake.
The what to eat is a trial and error journey - your trial and error journey, not what others say or what is said or written down.
No cravings - no feeling of being hungry or angry.
No feelings of being high or low compared to when I was eating multiple times per day and eating loads of carbs, in all forms that it comes in.
No need for any injections or any medical visitations or interventions.
If you fuel yourself on a cellular level - the mind set with become automatic.
It is our hormones that are under rated, they need more of a focus.
Feed the body correctly and you'll thrive.
When it came to protein - I always made sure it was complete.
So if I did eat rice it was with beans - but that was rare.
I also try and leave 5+ hours before bedtime.
I only consider the start of any fast, 5 hours after the stomach has emptied - apparently that is how long it usually takes.
Thank you for uploading and sharing.
How do you implement this 2 2 2 2- rule? Thanks
Throughout the day. Use them to cook your food in, salad dressings, dips, on top of protein, etc
So basically 6 tbs of a good fat oil a day ?
I'm trying to build muscle so I don't look like an upright snake. That works better if I don't have too many hours between feeding times.
Happy that I answered no to all but still can’t lose a few pounds, although I do resistance training 3 days a week and walk 2 sometimes 3 times a week. I eat low carb and sugar, so what gives, I don’t know. BTW that was a milk truck not gasoline 😊. Thanks for all the tips.
You are doing great!! Make sure to prioritize your sleep and recovery too
After menopause my body completely changed. I do the same active lifestyle I've always enjoyed, eat smart, work hard cleaning houses, sleep long but increasingly gaining weight. Ugh!
@@carolj.3175 This is very common Carol. The goal here is to support your adrenal glands, lower cortisol levels, and find a healthy balance of fasting and feasting. I have an entire chapter on how menopausal women can accomplish this in my book Keto Flex
@@KetoKampThanks, just purchased it!
@@carolj.3175 thank you! I hope it helps.
what do you do with 2 tbsp of butter?
One in a coffee so 2 coffees
Use it in your cooking or use it in your coffee.
I did keto and lost 30 pounds, but after a year it was hard for me to keep up with the eating style. I gained the 30 pounds back.
Willie Cicci!!!
Are you saying to eat 6 tablespoons of those 6 fats with salt every day or any one combination with salt? How and when do you suggest it be done.
Eat those 6 tablespoons for the first 7 days, throughout the day with your meals (to cook food in, salad dressings, dips), and the salt is 2 teaspoons to season your food.
Been keto for 5 years the last 2 been stuck and need to lose 100 more lbs
Then go carnivore!!
watch the Frugovore diet channel and you can do a low fat switch - eat all the carbs - not the fat. If you are consistent with any of these you will results. Best not to mix fat with carbs either diet methodology.
Carnivore will improve weight loss much better than keto
is it ok to take ACV during the fast
Yes
Go Carnivor
This 2+2+2+2 is it like a fat fast or do you eat food to
You eat them with your meals
@@KetoKamp❤
Is that all Insulin is for, fat storage?
No, it impacts blood pressure a bit, too. But even going 0 carb doesn't get rid of insulin, it just lowers it to a normal level
this screwed up my body. I wanted to lose 5lbs and with this “fat adapted” and fasting, my body started to store everything I ate and you can count that is not sustainable, at some point you’ll eat carbs, unless you have no interaction with society! plus this duet gets in your head, cause eating disorders my body became a storing fat machine and now i’m trying to lose 15lbs! I started finally losing weight by swimming, stretching, and focusing on eating lean proteins, more veggies and low glycemic foods. Is more sustainable, I feel like a normal being.
You/We may still be eating food you/we like,- minus having an allergy but as we get older our/your bodies process different. Carbs make me bloated😮
Carbs are not evil..
Yes it is, when one is obese.
@@shayannesmith3953 false All that matters is if you’re in a calorie deficit your body doesn’t care if it’s a combination of fat, carbs or protein. It could be a high carb diet long as you’re eating less than your burning you’ll lose weight
Body will pull carbs from the muscle first, protein from the muscles second and last fat. I don't care how ketosis your state is.. that's why they are recommending to eat 25 grams of protein before a work out to blunt the cannabalistic nature of our metabolism.
Silliness
Lol 🤣 "apple cider vinegar is all the rage this days", your like at least a decade late
😂
Two teaspoons of salt???? That is a lot. I barely use salt, is that maybe what I’m missing reason why I can’t get to where I want even though I cut my carbs way to low?
Really not helpful for many people who have any kind of joint or muscle aches or mobility issues unless your super fit already so it’s a shame you haven’t suggested any alternatives for those 50% of the population
T3 and Clen. Just saying
This does not address the cause, and can actually be problematic for certain thyroid conditions. If someone hasn't done a full thyroid panel and reviewed it with a functional health practitioner, they have no business taking t3
is crystal lite ok to drink while fasting
Your meal will not digest properly if you walk after eating. Don't agree with that. wait at least 2 hours after a meal.
What the hell you doing with the 2222 thing?you put it in your food?
I would like to lose 10 lbs.
Want to lose body fat quickly?
Here is the best way:
1. Carnivore diet
2. High-dose vitamin D3 supplementation;
3. Sprinting
4. Intense weightlifting.
NOTHING will help you lose body fat any faster than this...
There are no healthy carb
Xylitol can be deadly. For dogs!
True
Step 0.5 make enough money to afford a healthy, low carb high protein and fat, diet.
Do you eat meat? I know that everybody is going "carnivore" nowadays...💡
My diet has a lot of meat in it
Also everyone is different, some people have a thyroid problem
Dude you literally must have clients with no jobs or no kids.. you said we should be fasting from 8-2pm but want to get our workout in fasted so it’s got to be at like 5am if anyone works and then proceed to do 60 mins low cardio session after the Tabata..but then also take apple cider vinegar before and after meals and then don’t forget you now need to walk for another 30 mins after each meal to help with insulin but also those now have to be during your eating window time since your eating window is 8-2 lol hahaha like let’s be real
alot of misinformation here...I eat everything Tons of carbs fat and protein...you do not need to eat fat to burn fat...you have alot to learn
Good for you your lucky you can eat tons of carbs fats and protein with out putting on weight, to many carbs are not good for you.