in

How to Lose Fat (EAT CARBS!)

Body Fat Tip
Try not to snack between meals, but if you must have a snack make sure it is a healthy one. If you travel a lot try to find healthy snacks and not junk food. Veggies make great snacks. They can get you through the hunger pangs if you are having them. Carrots are great because they satisfy hunger and they are packed with nutrients.

In This Video:
If you want to learn how to lose fat then you are going to have to possibly re-learn how to eat carbs. Let’s face it, you have likely been told that eating carbohydrates is making you fat. While there may be some truth to the rumor, it is only because you have been eating them excess. That said, there are some built-in pitfalls that make including carbs in our diets something that we have to be mindful of, however I am going to show you what those are and how to work around them in this video.

The key to fat burning is that you need to be in a hypocaloric state. Due to the tendency we have of overeating carbs there is some logic to the fact that by eliminating them from our diets we will consume fewer calories overall. That said, the replacement of the carbs has to come from somewhere. In the case of keto diets it comes in the form of fats and proteins, mostly from dietary fats.

The issue with this approach is that the macronutrient we are replacing them with is twice as calorie dense as the carbohydrates themselves.

Not to mention, it is often the case that the method we use to lose fat and drop weight in the first place is the one we are going to have to continue to use if we want to see long term permanent changes. It is here that I find the keto diet approach difficult to sustain.

So, instead of looking to exclude carbohydrates from your meal plan you need to learn to coexist with them.

That doesn’t mean that there aren’t pitfalls that we need to be mindful of however. First there is no denying the fact that carbs taste better and create more cravings than say isolated proteins or fats. It is likely due to the fact that our brains are hard wired to seek out sugars and glucose to fuel its function. Beyond that however is the additional information that carbs are not nearly as satiating as fats or proteins.

So there are definite reasons for why many people are trying to reduce them or even eliminate them from their diets these days but again, I do not believe this sets you up best for long term success. Any diet plan that is deprivation based, while it may help you to lose fat in the short term is not going to be something you can stick with forever.

In general, there are three main categories; simple sugars, complex starches and fibers. Eating carbohydrates from the fibrous carb category will have the least pronounced negative impact on rapidly raising your blood sugar levels and resultant insulin spikes.

The additional fiber present in these foods not only blunts this effect but also makes them more “bulky” food options. Add in the healthy nutrient boost these foods provide with them with plenty of vitamins and minerals and it is easy to see why the majority of the carbs you eat when you are trying to lose fat should come from here.

The simple sugars are the nutrient low carbs that are worth eliminating from your diet if you want to be ripped and lean year round. It is here that many will reach for these types of foods when enjoying a cheat meal or day. It is here however that if you delve too often, you will find frustration in not being able to achieve the body fat levels you are after.

The starchy carbs are the ones we perceive as generally “healthier” but can still present hardship if we overeat them. These are the oats, grains, pastas, breads, etc. This is the area that I believe we need to learn how to include in our meal plans and put to work fueling our bodies and muscles if we want to see the best results not to mention long term sustainability.

Beyond the identification of the types of carbs however we need to employ additional strategies to keep them helping us and not hurting our fat loss efforts. Learn the composition of the carbohydrates you are eating. Aim for carbs that provide no more than 10-20 percent of their total carbs from sugars. This information is easily available online.

Watch the video I have on dividing your plate for success and entertain the idea of a low fat diet as an alternative to low carb eating for a more sustainable plan.

And lastly, don’t forget to train with weights to compliment your diet to lose fat. Building lean muscle is always going to help you in your efforts to lose body fat. The more lean muscle you have the more storage capacity you have for blood glucose in the form of muscle glycogen.

The bottom line is, if you are looking for how to lose fat and want a step by step plan for getting it done permanently, you need a complete plan with workouts and meal plans laid out for you day by day. Those are all available for you at athleanx.com via the link below.

If you are looking for more videos on jeff cavaliere’s meal plan or how to eat to burn fat fast, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

Build big, ripped triceps here – http://athleanx.com/x/my-workouts
Subscribe to this channel here – http://bit.ly/2b0coMW

Written by bodyfat52

12 Comments

  1. I eat my protein number every day with a gallon of milk. Salmon on Fridays. The carbs I want to burn and everyrhing else is vitamin levels and whatnot. The body gets used to eating the carbs and buildimg with the protein. Aside from that you can eat whatever in small amoumts thats the Dan diet 1 gal of milk a day. Half a avacado a day. Salmon on Fridays. Everything else is what you want just meals here and there tho the milk fills you up

  2. I'm so glad I watched this I've only been working out 4 months but it's a serious workout every 2nd day love it its turning into a lifestyle I've gained muscle and I believe I look better I'm definitely way stronger way way stronger and healthier but my fat is such a struggle I've actually been seriously considering keto diet then someone offered me to buy a cycle of roids saying I'll get were I want to be fast I've been seriously in a big way considering a cycle of roids the guy who offered is in better shape then anyone in the gym and say 100 percent results as long as I keep the workout I already do this video has changed my mind and before I try roids I'll try this if this works then I'll just keep doing this I'm going to do my best to follow this advice and see if I have any changes in the next 30 days

  3. I eat peanut butter ( thin amount) on sourdough toast with 3 eggs. Low-fat high protein cottage cheese w/ a little pineapple with a few nuts.

  4. I've been doing Keto for 3 and a half years, I recently had some cashews as a cheat meal, they we're great. But I do wonder, if I went on to carbs again if it would be easier to get more reps?

INTERMITTENT FASTING: HOW I LOST 30 LBS & ATE WHATEVER I WANTED || QUICK & EASY WEIGHT LOSS

10 Min Morning Routine to Burn Belly Fat | No Jumping