The Best Way for a VEGAN to Lose Belly Fat
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hey guys dr. Berg here now last week I did a video on how to eat bacon to burn off belly fat this week we’re going to reverse the flow and teach you how to burn fat if you are a vegan alright we’re going to use the same principle but we’re going to show you different foods alright now I asked you a question last time if you watch the video what is the hormone that determines whether you burn fat or burn sugar do you know there is a hormone that will determine this and I’m going to use a reference called Guyton’s medical physiology the bible of medical physiology used in all the medical schools and also pre-med classes so on page 926 here it says actually 9:27 it says all aspects of fat metabolism are greatly enhanced in the absence of insulin so all fat burning is greatly enhanced when you don’t have insulin okay now over here the role of insulin in switching between carbohydrate and lipid metabolism that’s fat metabolism it says right here when the glucose concentration is low when sugar is low insulin secretion is suppressed and fat is utilized almost exclusively for energy right and there’s many many references in here that talk about when you have insulin lack when you’re lacking in Flint your body is forced to burn fat so insulin is the main hormone that we need to keep suppressed if we have any chance or hope of getting into fat-burning okay so when insulin is high you’re going to stimulate trigger when insulin is low you’re going to stimulate fat burning all right so that’s that now you’ve probably heard of the glycemic index right foods high in sugar you have to avoid those but there’s also something else called the insulin index okay and I’m going to show you that next alright so now we have all the glycemic index foods which are foods that turn into sugar fast which trigger insulin but there are other things that trigger insulin too and you can see those in the insulin index okay which I have right here so I have from low to high all the foods that don’t really trigger insulin and the ones that do what I did is I summarize all of the foods that are acceptable that are low on the list so what’s interesting are the fatty of foods do not trigger insulin and they’re not on the glycemic index so our goal is to lower insulin forget about calories let’s just talk about hormones we need to keep insulin as low as possible if you’re going to have any chance of losing weight so these are the foods that are acceptable to consume olives very low on the list 3% that’s really low avocados very low in list chia seeds nearly zero effect pecans you can do macadamia nuts even peanuts are low on the list walnuts are low on the list but keep pecans are the lowest and we have coconut oil and coconut meat very low in the list mushrooms low on the list seeds sunflower seeds pumpkin seeds are really really good peanut butter tahini butter that’s a sesame seed butter you can get that at the grocery store all brand now I don’t really recommend service but all brands low on the list it’s a fiber chickpeas as hummus kidney beans are low on the list other beans are very high in the list in fact baked beans is nearly up like it’s a hundred percent it’s way way out of the range Oh meal steel-cut is like a moderate so you could probably do that occasionally tofu is low on the list but what’s interesting is highly concentrated protein like whey protein which is not vegan and especially soy protein isolates you want to stay away from that because that’s very high in the list I’ll talk about in that in the next section vegetables we can eat all the vegetables except corn and anything to sweet pea protein is fine and ghee even though that comes from an animal sometimes that’s acceptable in a vegan diet so these are the foods that you would want to consume now these are the foods that we want to avoid because they do trigger insulin and some of these glucose okay so fruits we want to avoid all fruits grains that includes breads pasta cereal crackers biscuits waffles pancakes juices of all kind especially the orange juice beans unless it’s the kidney bean or the chickpea okay and lentils we want to avoid that’s that’s a little bit higher in the list unfortunately berries we want to avoid potatoes and rice we want to avoid even brown rice is quite high all sugars of course and corn all right and then we want to also avoid any concentrated protein like the soy protein isolates now you could probably do if you’re doing tofu it has to be organic or else it’s GML okay so these are the foods you want to consume these are the foods you want to avoid now there’s a couple other principles the other thing that triggers insulin index is gastrointestinal hormones so every time you eat you virtually trigger insulin to some degree so what got you in this position in the first place is just maybe too much snacking eating the wrong foods and just the stimulation of insulin whether you’re a diabetic or not many people that have belly fat are it’s called insulin resistance which basically are pre-diabetic which they have a messed up insulin and they need to actually fix it so what we want to do we got breakfast lunch and dinner what we want to avoid are the snacks in between why because eating a meal triggers insulin so we want to start off with three meals a day now even though the insulin is spiked if you don’t need to have anything between the male will have a chance for your switch to start switching more to fat-burning okay and especially at night now if you’re not hungry in the morning then don’t eat so therefore we have two meals lunch and dinner and what will happen when you’re not eating you can burn fat longer because the meal that we want to have your body consume is your own belly as the meal as the food and we want to switch over to fat-burning and then eating now here’s the problem if you can’t go from one meal to the next without starving without needing a snack what we’re going to do is we’re going to add more fat maybe some olives to the meal the next meal we keep adding fat to the next meal until we can go longer longer the fat is not necessarily going to help you burn fat but it’s low on the insulin scale and it allows the it allows you not to stimulate insulin it allows you to go longer coconut oil avocado pecans we want to add a little more fat to the meal for the purpose of going longer so you can do a little intermittent fasting which also greatly improves insulin resistance okay versus a low calorie grazing all-day starvation that will not work because we have never a chance to induce the the fat burning effect okay so we want to eat these foods avoid these foods have less frequent meal no snacking try to get a little bit more sleep we add exercise that would be cool and then also add apple cider vinegar 2 tablespoons in a glass of water with each meal okay so those actions I think will help you more than anything else so go ahead apply this and give me some comments below I will see you in the next video hey thanks for watching listen I’m always trying to come up with new ideas for new videos but I just wanted to ask you personally what do you need help with so if there’s any topic or subject that you’d be more interested in please click the link below and let me know thank you very much
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Dr. Berg demonstrates the best way for a vegan to get into fat burning correctly. This is based on the insulin index, which involves several actions of eating less meals and keeping insulin low. Reducing your sugars can then put you into ketosis (ketogenic diet).
Dr. Eric Berg DC Bio:
Dr. Berg, 50 years of age is a chiropractor who specializes in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning, published by KB Publishing in January 2011. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has been an active member of the Endocrinology Society, and has worked as a past part-time adjunct professor at Howard University.
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Dr. Eric Berg received his Doctor of Chiropractic degree from Palmer College of Chiropractic in 1988. His use of “doctor” or “Dr.” in relation to himself solely refers to that degree. Dr. Berg is a licensed chiropractor in Virginia, California, and Louisiana, but he no longer practices chiropractic in any state and does not see patients. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr. Berg and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. The Health & Wellness, Dr. Berg Nutritionals and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.
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