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Losing Body Fat Quickly Through Diet And Exercise

Wednesday, May 20, 2015 15:07

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EpigeneticsAndNutriton.com is a source for optimal health and wellness! When you combine a low carbohydrate diet or ketogenic diet with interval training you will be losing body fat rapidly!

First, look at the image here of my daugther, who is holding 5 pounds of fat. Losing body fat in this quantity can be done quickly and safely and that’s what I’m going to walk you through.

Let’s start with why you would want to move towards a low carbohydrate or ketogenic diet. So, what is a ketogenic diet? Well, Wikipedia defines it as;
“The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control (refractory) epilepsy in children. The diet forces the body to burn fats rather than carbohydrates.”

Now, let’s look at a ketogenic diet as it relates to losing body fat

It is what you consume that shifts your body’s metabolic engine from burning carbohydrates to burning fats. The cells in your body have the metabolic flexibility to adapt from using glucose from carbohydrates for fuel to using fat for fuel. Ketone bodies, which come from the breakdown of fats, hence the name “ketogenic”, is the ideal state to be in to burn fat. As a side benefit, many types of cancer cells do NOT have this adaptability and require glucose (sugar, bread, pasta) to thrive, which makes the ketogenic diet an effective therapy for combating cancer.

A ketogenic diet dictates that 50 to 70 percent of your food consumption come from beneficial fats, such as coconut oil, grass-pastured butter, organic pastured eggs, avocado, and raw nuts (raw pecans and macadamia nuts are the most beneficial in terms of healthy fats). So, stay away from completely or drastically limit your intake of sugar, processed foods, breads and pasta’s. Consuming these foods will sabotage your efforts towards losing body fat.

In addition to restricting carbs and limiting protein, you can also strengthen your ketone engine with splitting up your day, let me explain. Let’s breakdown a typical day and I’ll show you how losing body fat works. Upon waking up, the first you need to do, before ANYTHING else is drink 16-18 ounces of water. We are ALL dehydrated in the morning. Throw a lemon in your water to help your kidney’s and liver.

Next, around 8am, have a tablespoon of coconut oil or if you drink coffee, take your hot coffee and blend (in an actual blender) in some grass-pastured butter, yum, tastes so good. Losing body fat never tasted so good! Go one and a half to 2 hours after your coconut oil or butter coffee and have some protein only. This could be a serving og eggs, or a protein shake without carbohydrates and sugar. Now, it’s 10am and you have consumed no carbs and your brain is alive from those healthy fats! And, more importantly, you’re losing body fat as that fat burning furnace is a blaze!

Around noon time, it’s time for a second dose of healthy fats, either use coconut oil, avacado, or grass-pastured butter and have another tablespoon. This will satisfy until around 2:00 – 2:30pm where you would consume another serving of protein. If you eat poultry or meat, have some chicken, or steak and if you’re a vegan / plant based, have a protein shake or some eggs. Along with your protein, it;s important to consume some veggies whether it be broccoli, bell peppers, cucumber, etc. This will take you right to dinner.

For dinner, now it’s time to have some carbohydrates with your meal as you have been losing body fat all day long while avoiding carbs and leaving that fat burning furnace on! Have a balanced meal of protein, carbs and veggies. And, it’s important to consume healthy carbohydrates such as potatoes, brown rice, or brown rice pasta. And, beyond dinner, if you feel you need it, have a serving of oatmeal around 8-9pm as your last meal and then be ready for another day of losing body fat! Now, let’s tie into some high intensity short burst interval workouts and take losing body fat up several notches, shall we!

Losing Body Fat Is What Happens When Doing Interval Training

This is a video I did a few years ago and it is even more relevant today! I compare the difference between long boring cardio that tears your muscle down and makes it tough to stick to versus short burst interval training that makes it fun, fast and delivers results!

How to Lose Body Fat Fast

The beauty of interval training when it comes to losing body fat is that you have options to choose from in terms of what exercise you want to do. You could jump on your road bike, use a treadmill, use weights, go walking, there are many ways to do interval training. You can mix it up and do something different 3-4 times a week, whichever exercise you choose, you will be lsoing body fat, no question! It makes it fun and each workout is very short!

Didn’t someone once say that variety is the spice of life?

Cheers!