Don’t have time to exercise but still want to burn fat? Here is one tried and true method that will burn fat faster than any popular main stream diet.
By: Instagram Influncer Tim Ernst – Founder of 28 Day Fat Exterminator Challenge, Intermittent Keto Fasting, Get Lean In Quarantine, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes
One of the most stubborn areas to burn fat is the lower belly. Here is a FREE 14 day protocol to losing ALL your lower belly bulge and “target” stubborn fat.
The fact is, diet and exercise play a major role when getting into shape to burn fat, but what happens if you find less and less time to hit the gym?
Here is one tried and true method that does not get a lot of attention in main stream health circles, but has HUGE benefits for those who struggle with their weight.
Before I get into the specifics as to the method that will burn fat faster than any fad diet you’ve ever tried, I want to first discuss the importance of a very powerful hormone that can work for you or against you.
That hormone is insulin.
Insulin
Anytime you consume food the pancreas releases insulin. Insulin is a hormone made by the pancreas that allows your body to use sugar (glucose) from carbohydrates in the food that you eat for energy or to store glucose for future use.
Insulin helps keeps your blood sugar level from getting too high (hyperglycemia) or too low (hypoglycemia).
Every time you consume food your body releases insulin. Certain foods spike insulin more than others and spiking insulin at the wrong time of day can wreck havoc on your quest to burn fat.
Carbohydrates are the worst offenders of spiking insulin at a high rate. However, they can have big benefits for those who are building muscle. For that article, – See more at: 3 Powerful Carb Timing Tricks to Build Muscle
Consuming the traditional North American breakfast such as these 10 breakfast food killers are the worst kind of breakfast to have if your goal is to burn fat.
The reason for this is upon wakening in the morning your cortisol levels are elevated and when you spike insulin by consuming these popular breakfast items, you’ll store them as fat.
If that isn’t bad enough, here is one food labeled as “HEALTHY” that’s actually DANGEROUS and contributes to weight gain and a poor heart.
You should do your BEST to AVOID it at all costs if you really want to lose weight=>AVOID this one food labeled as “HEALTHY.”
Enter the Ketogenic Diet
The ketogenic diet was created in1924 by Dr. Russell Wilder at the Mayo Clinic. Despite being highly effective in treating epilepsy, it fell out of fashion due to the surge in new anti-seizure medications in the 1940s.
The Keto diet is not really a diet, but rather a lifestyle change. A Ketogenic diet is best described as a low carb, moderate protein, and high fat diet.
This combination changes the way energy is used in the body. Fat is converted in the liver into fatty acids and ketone bodies. Another effect of the diet is that it lowers glucose levels
and improves insulin resistance.
An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the occurrence of epileptic seizures.
Author and write John Kiefer designed a program called, “carb nite” that makes the keto diet work for anyone while letting you indulge in your favorite cheat meals once a week.
Ketogenic Diet Macros
- Typically, the ketogenic diet consists of only 30-50 grams of carbohydrates a day.
- High in fat (Here are 7 fatty food for a flat stomach that are delicious)
- Moderate Protein
The beginning of a ketogenic diet can be challenging for some who are not used to eating a very low carbohydrate diet.
You’ll probably experience a lack of energy and brain fog as your body is in the beginning stages of making a metabolic shift.
This shift is simply your body beginning to use fat for fuel rather than glucose.
Your brain and body actually prefers to run on keytones rather than glucose for energy.
The goal here is to use the fat on your body as fuel rather than glucose (from sugar or carbs) to burn fat and for overall daily energy requirements.
This method are for guys who are above the 12-15% body fat range and desire to drop fat quickly while maintaining muscle mass.
Basically you’ll start your week with a high fat, moderate protein diet ultra low carb diet.
Benefits of Keto Diet
- One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved. [1]
- Ketogenic diets reduce hunger and lower food intake significantly more than do high-protein, medium-carbohydrate nonketogenic diets. [2]
- Keto diet is currently being used to treat several types of cancer and slow tumor growth. [3]
- Study found that the ketogenic diet improved insulin sensitivity by 75%. [4]
- The ketogenic diet can improve risk factors like body fat, HDL levels, blood pressure and blood sugar. [5]
- Ketogenic diets can lead to weight loss and favorable changes in serum triglycerides and high-density lipoprotein cholesterol. [6]
- Studies show Keto Helps Improve Acne [7]
- The Effects of Ketogenic Dieting on Body Composition, Strength, Power, and Hormonal Profiles in Resistance Training Males. [8]
- Body composition and hormonal responses to a carbohydrate-restricted diet. [9]
- Ketogenic diet’s affect on strength and performance. [10]
Almost every diet out there relies on ketosis for fat loss! So...
How exactly do you get into ketosis? Simple!
All you have to do is eat the keto recipes in this brand new FREE cookbook called:
Cyclical Keto Diet
You should only consume 30-50 grams of carbs towards the end of your day, after resistance training between 3-7 p.m. Continue this regimen for seven days.
On your seventh day, you will continue to have your high fat, moderate protein diet for the first part of your day, as mentioned above. However, this time instead of consuming 30-50 grams of carbs after training, you’ll consume as many carbs as possible until bed time.
After your 4-6 hour re-feed day, you’ll revert to the high fat, moderate protein low carb diet for another seven days, only consuming 30-50 grams of carbs post p.m. training.
Simple Rules to Follow
- Consume a high fat/moderate protein breakfast
- Consume only 30-50 grams of carbohydrates between 3-7 p.m. (If you workout, post training only)
- Keep protein moderate (To much protein spikes insulin as well)
- Cheat on your diet every 7 days between 3-7p.m. (If you workout, post training only)
WHAT’S NEXT?
References:
[1] https://www.ncbi.nlm.nih.gov/pubmed/12679447
[2] https://www.ncbi.nlm.nih.gov/pubmed/18175736
[3] https://www.ncbi.nlm.nih.gov/pubmed/17313687
[4] https://www.ncbi.nlm.nih.gov/pubmed/15767618
[5 https://www.ncbi.nlm.nih.gov/pubmed/22905670
[6] https://www.ncbi.nlm.nih.gov/pubmed/14525681
[7] https://www.ncbi.nlm.nih.gov/pubmed/22327146
[8 http://journals.lww.com/nsca-jscr/Abstract/publishahead/The_Effects_of_Ketogenic_Dieting_on_Body.96026.aspx
[9] https://www.ncbi.nlm.nih.gov/pubmed/12077732
[10] https://jissn.biomedcentral.com/articles/10.1186/1550-2783-9-34
