Today, I’m going to talk about how to burn off belly fat as fast as possible. This video is for beginners, and I’m going to show you the basics of how to do it. There are five vital and practical tips that you won’t really find in books. I’ve discovered these through my experience working with many people over the years. Let’s break it down and make it simple, because so many people get overwhelmed with all the details of how to do keto. It gets over-complicated, and some people just give up. Let me show you the five most important things to focus on so you can be very successful right from the beginning, and not end up where many people do—stuck at a plateau. It’s always very important to learn from other people’s mistakes so you don’t have to make them.
In this video, I want you to get the very important things. You’ll have other questions, and for those questions and additional details, I have a million videos you can watch later. But let’s get you started with the most important tips.
The Goal of Keto
The goal of getting on the ketogenic plan is to bring your insulin levels as low as possible. If your insulin levels are low, you have maximum fat burning and maximum ketosis. Ketosis is a state of producing ketones, which are the byproduct of fat burning. The more ketones you generate, the more fat you’re going to burn, and the faster you’re going to lose your midsection.
At the top level of keto, we have these macros: carbohydrates, protein, and fat.
- Carbohydrates: Keep your carbs below 20 grams or less, especially if you want to speed things up.
- Protein: Aim for 3 to 6 ounces of protein per meal. This varies depending on your size, metabolism, age, and how many meals you’re consuming. If you’re just doing one meal a day (OMAD), you’ll need more protein. If you’re a bodybuilder or exercising a lot, you’ll need a little more. For the average person, consume the amount of protein per meal that’s the size of the palm of your hand.
- Fat: Consume 75% of your calories from fat. This means the majority of your calories will come from fat, but don’t get bogged down with measuring grams. The tips will help you understand how much fat you’ll need.
Tip 1: Focus on Certain Carbs
Instead of counting your grams of carbs, consume certain carbs that you don’t have to count, specifically leafy green vegetables and salads. These are mostly fiber, and the insulin response is almost zero. Fiber is the only carbohydrate that does not affect insulin. So, you don’t have to count the carbs in salads. Consume at least seven cups of salad per day. One little tip to make it easier to consume is to use a salad cutter to cut it down into smaller pieces.
Make sure your salad dressing has one or fewer carbs. Many salad dressings are low in carbs, but some are loaded with sugar, which could be a hidden problem. Salads are not only low-carb but also nutrient-dense, providing potassium, magnesium, vitamin C, vitamin K1, folic acid, and phytonutrients. These nutrients prevent keto cramps, fatigue, and flu, improve insulin resistance, and provide energy.
Tip 2: Protein
Start with protein the size of the palm of your hand, adjusting for your size, age, and activity level. If you have too much protein, you’ll feel sluggish and slow down your ketosis. If you don’t have enough protein, you’ll feel tired because your body needs a certain amount of protein.
Choose protein with the most fat. For example, get the fattiest hamburger, salmon instead of lean fish, chicken with skin and fat, and pork. Lean protein stimulates insulin more than fattier protein. Avoid whey protein, which is very lean and stimulates insulin the most.
Tip 3: Fat
If you’re new to keto, increase the amount of fat at each meal. This includes nuts (like pecans or macadamia nuts), olives, avocado, olive oil on your salad, and MCT oil. The initial goal of keto is to reduce insulin and get into ketosis, not weight loss.
Combine keto with intermittent fasting for fast results. Keto alone might get your blood ketones to 1-3, but adding intermittent fasting can get them to 4-6. This deeper state of ketosis leads to more fat burning. Start with two meals a day (lunch and dinner) and gradually move to one meal a day (OMAD).
When you eat fat, you’ll be satisfied and able to fast longer. Don’t eat if you’re not hungry. Eating when you’re not hungry can pop you out of ketosis, as eating stimulates insulin, which blocks ketosis. Once you lose your appetite and get into ketosis, cut down on added fats to encourage your body to burn its own fat.
Tip 4: Nutrients
Include all the nutrients you need to prevent deficiencies because you’ll be eating fewer meals. Ketosis increases the need for certain nutrients, like B vitamins and electrolytes. Nutritional yeast is a good source of B vitamins. Sea salt is very important to avoid feeling weak. If you’re consuming large salads, your need for electrolytes will be less.
Tip 5: Make It Enjoyable
Make this a lifestyle change. Enjoy improved cognitive function, energy, mood, and a shrinking belly. Include low-carb chocolate (like Lily’s chocolate) or keto desserts after meals to make the diet enjoyable. Look forward to healthy versions of desserts and incorporate them occasionally.
Conclusion
If you follow these five tips, you’ll notice considerable results. Don’t get overwhelmed with details. Start now and search for videos to answer your questions as they come up. If something is working, don’t change it. If it’s not working, change something. Remember, you have to get healthy to lose weight, not the other way around. Focus on the healthy version of ketosis.
Step-by-Step Plan for Getting Started
Alright, let’s get into the step-by-step plan for getting started on your keto journey to burn off belly fat.
Step 1: Prepare Your Kitchen
Before diving into the diet, take some time to prepare your kitchen. Remove foods that are high in carbs and sugars, and replace them with keto-friendly options. Stock up on:
- Leafy greens (spinach, kale, lettuce)
- Healthy fats (avocado, olive oil, coconut oil, nuts)
- Protein sources (fatty cuts of meat, fish, poultry with skin)
- Low-carb vegetables (broccoli, cauliflower, zucchini)
- Keto-friendly snacks (nuts, seeds, cheese, olives)
This preparation will make it easier to stick to your keto plan and avoid temptation.
Step 2: Plan Your Meals
Planning your meals in advance will help you stay on track. Here’s a simple meal plan to get you started:
Breakfast (if you’re not skipping it):
- Omelette with spinach and cheese
- Avocado with a sprinkle of sea salt and a slice of bacon
Lunch:
- Large salad with mixed greens, grilled chicken, avocado, olive oil, and lemon juice
- Fatty fish (like salmon) with a side of steamed broccoli
Dinner:
- Grilled steak with a side of sautéed spinach and mushrooms
- Pork chops with a side of roasted cauliflower
Snacks:
- A handful of nuts
- Cheese cubes
- Olives
Step 3: Track Your Progress
Keep a journal or use an app to track your food intake, weight, and how you feel each day. This will help you stay accountable and see your progress over time. Note any changes in your energy levels, mood, and any weight loss.
Step 4: Stay Hydrated and Supplement Wisely
Drink plenty of water throughout the day to stay hydrated. You can also drink herbal teas and broth to help maintain your electrolyte balance. Consider taking supplements like:
- Electrolyte powder
- Nutritional yeast for B vitamins
- Sea salt for sodium
Step 5: Listen to Your Body
Pay attention to how your body responds to the keto diet. If you’re not hungry, don’t force yourself to eat. If you feel tired or weak, you might need to adjust your intake of electrolytes or add more healthy fats to your meals. It’s important to adapt the diet to fit your individual needs.
Additional Tips for Success
- Intermittent Fasting: As mentioned, combining keto with intermittent fasting can enhance your results. Start with a 12-hour fasting window and gradually increase it to 16 hours or more as your body adapts.
- Exercise: Incorporate regular physical activity into your routine. Even light exercise like walking can help improve your results.
- Stay Consistent: Consistency is key. Stick with the plan, even if you don’t see immediate results. Your body needs time to adapt to the changes.
Overcoming Plateaus
If you hit a plateau and your progress stalls, here are a few strategies to break through it:
- Adjust Your Macros: Re-evaluate your carbohydrate, protein, and fat intake to ensure you’re staying within the recommended ranges.
- Increase Physical Activity: Add more exercise or vary your workout routine to challenge your body.
- Try a Fat Fast: A short-term fat fast can help reset your metabolism and kickstart fat burning. This involves eating mostly fats (like avocados, nuts, and olive oil) for a few days.
- Consider Carb Cycling: Occasionally increasing your carb intake (while staying within keto-friendly limits) can help reset your metabolism and prevent plateaus.
Final Thoughts
Remember, the journey to burning off belly fat and achieving your health goals is a marathon, not a sprint. Be patient with yourself and stay focused on the long-term benefits. By following these tips and making keto a part of your lifestyle, you’ll not only lose belly fat but also improve your overall health and well-being.
For more detailed information and answers to any questions you might have, explore my other videos and resources. Start now, stay committed, and watch as your body transforms. Good luck on your keto journey, and I look forward to hearing about your success!
