create a 1500 calories weight loss diet following all the advices (follow all the advices)(the diet must be keto and must also have a good amount of protein) given in the transcription of the following video: hello health champions if you're one of the  millions of people who have tried various  
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diets to lose weight and lose belly fat but  without results or maybe you had some results  
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but the weight and the belly fat came right back  then this video is for you because today i want  
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to talk about the best diet to lose belly  fat to lose weight for good forever and i  
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want to emphasize i know you think this is sort of  self-explanatory but i want to emphasize a couple  
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of things in this phrase for good that means to  not gain it back because if you lose the weight  
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and then you gain it back then what was the point  of it all i know you're desperate and you just  
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want to lose it fast you want to lose it now i  don't care but yes you do care you do not want  
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to gain it back all right and the second word  is diet we want to get past the idea of a diet  
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so many people think i'm going to do this for  a while i'm willing to do anything for a week  
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a month three months but as soon as we have that  mindset then we're gonna do something for a while  
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we get some results and then we're gonna stop  doing that something and we're gonna go back to  
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doing the same thing that created the problem in  the first place and that's why we have hundreds  
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of millions of people who are yo-yo dieting  because they're doing something for a while  
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get over that idea what we have to do is adopt  a lifestyle adopt some principles around which  
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calories but we're going to cover this in some  detail because a calorie is not a calorie is not a  
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calorie it starts with high blood sugar high blood  glucose because that triggers high insulin levels  
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and insulin does many things in the body but  one thing it causes indirectly is fat storage  
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the insulin acts on the glucose the glucose gets  into the cell we can use some of it right now  
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but most of it we're going to store for later  and most of that storage is going to be as fat  
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but if we maintain that insulin high because we  keep eating frequent meals with high carbohydrate  
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now that high insulin prevents us from using  that fat storage so even though we store all  
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that energy we can't get to it as long as we  maintain high insulin one more thing happens  
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and this is low blood sugar right  so if we eat high glucose high carbs  
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frequently we teach the body to depend on that  but we also sort of confuse the body over time  
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and the body learns to make a bunch of insulin  and oftentimes that's going to overshoot and  
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it's going to push if we have high blood sugar  it's going to rebound and cause low blood sugar  
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that's a glucose roller coaster that is why  a lot of people even with insulin resistance  
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are going to have hypoglycemia so even though they  may have high blood sugar according to an a1c test  
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in between they're actually hypoglycemic and this  is extra bad when you can't get to the fat storage  
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because of high insulin so you have all this  energy stored you need some energy because of your  
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low blood sugar but you can't get to it because  of that high insulin and now what the body does  
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it says i gotta have some energy let's create  some cravings and a craving is an urgent need  
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to bring your blood sugar up and this is why  they put a vending machine and a soda machine on  
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every corner in every office and every business  in every school so that we can get a quick blood  
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sugar fix we can get some comfort foods and  now of course that creates high blood sugar  
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so we're sort of stuck in a loop and that makes  it very very difficult to get out of this loop  
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because we're constantly hungry we have high  blood sugar but the high insulin keeps us from  
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ever using that fat that we have in storage so  insulin is the first and most important thing  
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we have to understand the second one is that low  blood glucose creates a second hormone it triggers  
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the body's cortisol and cortisol is a messenger  that tells the body make more blood sugar  
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all right so there are two ways you can do this  you can eat it by cravings or your body can  
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generate it from glycogen or from protein  but you can't really get it from the fat  
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still and so this cortisol raises blood sugar and  now you have a second loop where you get stuck  
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and this is why it's so difficult to just eat  less because you're not really breaking this  
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pattern and for a lot of people there's one more  factor called stress because what does stress do  
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stress is a state where your body says i need more  energy because there's a threat there's something  
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i gotta get done i'm having heightened demand  so we have to make more energy so no matter what  
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your glucose levels are when you're stressed your  body still wants more because that's fast energy  
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so stress is also going to create cravings  and stress is going to raise cortisol and if  
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we want to lose belly fat for good we have  to be absolutely clear on what triggers  
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insulin and we already said that it's triggered  by blood sugar but then obviously the next step is  
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the foods that can become blood sugar and  carbohydrate is the obvious candidate but there's  
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more to it first of all there's enormous confusion  around carbohydrate we hear all the time that  
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white bread and processed carbs are  bad but complex carbs are good as in  
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white bread is bad and whole wheat bread is  good it's not true it doesn't work like that  
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high sugar things like candy and soda they're  out of the question everyone agrees on that but  
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things that are starchy like white bread or  whole wheat there's still eighty percent starch  
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they break down the same way the fact that one  has a smidgen of fiber makes no difference they  
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break down into glucose within minutes and they  have a huge impact on blood sugar and insulin so  
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any concentrated form of carbohydrate and starch  is a bad thing if you're trying to reduce insulin  
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and lose weight so if we compare the  insulin response between different foods  
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then high sugar and high starch we'd put  around a hundred okay there's some variation in  
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in that group but just to give an idea  high starch carbohydrates and high sugars  
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they're like a hundred how does that compare to  other foods well low sugar and low starch like  
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berries and leafy greens and cauliflower and  broccoli and brussels sprouts and asparagus  
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they're still all the energy that they have  pretty much is carbohydrate but there's so little  
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of it it's mostly water so in comparison  a non-starch or low starch carbohydrate  
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would only produce a fraction as much insulin  and that's why you can still eat those things  
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even though they're all carbohydrate because it's  mostly water and if you're counting carbs then  
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these are the kind of carbs you count but there  are other things that can turn into blood glucose  
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if the protein you eat is like egg or meat then  a fairly high percentage gets turned into tissue  
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because the composition matches the composition  of your body pretty closely but if you eat a  
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much much less of that protein gets turned  into tissue which means more of it gets turned  
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into glucose so protein can become glucose and  then it will affect insulin so on the low end  
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it might be like something like this which  is more than the non-starchy carbohydrate  
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and if it's on the high end it would be a little  bit more still but we have to understand that even  
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though it turns into protein it's not in the same  way that this does it's not nearly as much and it  
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is much much slower than carbohydrate so it has a  lesser and a slower impact which is very favorable  
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and even fat can become glucose the fat itself  can't but the way we package fat in the body  
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is called triglyceride three fatty acids on a  glycerol molecule and this glycerol is about  
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five percent of the weight so a few percent of  the calories in fat can actually become glucose  
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but again it's much much less and it's vastly  slower than either protein or carbohydrate so  
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if we have a relative relationship in how  much insulin is produced this is pretty much  
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what it looks like and why do we need to know  about cortisol why is that important because  
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cortisol is a hormone that's produced in response  to stress and when you're stressed your body puts  
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a break on the healing and inflammation so they  use that principle by giving you a medication that  
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is the same molecule but man-made of cortisol and  if they give you a shot like in a joint somewhere  
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they're going to call that cortisone cortisone  shot and if they give you a pill for a systemic  
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effect it's going to be something like prednisone  and there's many different names to these they're  
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called steroids and they're many different brand  names but what they all have in common is that  
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they are glucocorticoids and the only thing you  need to know there is that it affects glucose and  
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if there's any doubt as to how important how  profound this can be then just ask anyone who  
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has been put on prednisone and they will tell  you in many many cases the side effects are  
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weight gain high blood sugar increased thirst in  some extreme cases some more severe cases and also  
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frequent urination and if you notice if you watch  some of my videos or if you're a diabetic you  
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know that that's another word for diabetes high  blood sugar increased thirst frequent urination  
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is diabetes so this is something that contributes  very very strongly to weight gain and diabetes  
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so the best diet slash lifestyle is simply the  one that you can stick with right so we're not  
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trying to promote a special brand or a special  diet we just want to understand how do they work  
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and if you're in favor of calorie restriction then  you're probably going to get hungry so if you lose  
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weight and you want to be if you're okay with  being hungry for the rest of your life if that  
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works for you then that might be the diet for you  if you're okay with deprivation then that might be  
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an okay diet for you and if you want to do it  like the people on the biggest loser and exercise  
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four five six seven eight hours a day  and they lose enormous amounts of weight  
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if you are comfortable with keeping  that up for the rest of your life  
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then that might be the model for you but if you're  like most of us then we want to start applying  
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these principles in an intelligent way then what  is it going to take for diet success and when i  
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say diet i mean the principles governing your  food choices the proper food for humans well if  
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you want to lose weight first you have to create a  calorie deficit that's a given but it's not enough  
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because if that's all you do it will be short term  there'll be rebounds you can't keep it up and so  
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forth that's why 98% of diets fail in addition  to that we have to solve the hunger deprivation  
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problem we have to create a plan that will  keep us satisfied where we're full when we eat  
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and not so hungry between meals we have to solve  the problem of unstable blood glucose because if  
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it keeps being high and low every time it's high  you have insulin being high you can't burn fat  
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every time it's low you're going to get cravings  and you get hunger and deprivation you have to get  
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you to where you have metabolic flexibility that  your body can live off can create energy flexibly  
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from whatever you give it and it can burn the  fat when you don't feed it for a little bit and  
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when you feed it it knows what to do with it also  have to solve the problem of insulin resistance  
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because when we have insulin resistance we can't  burn fat that insulin has to come down before  
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the fat off the body is burned and  we also have to create a long-term  
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lowered insulin resistance we have to become more  insulin sensitive to change our set point because  
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if we can't change the set point then we will  have a rebound no matter how few calories you eat  
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and most importantly it has to be satisfying and  so easy that you won't go back you can't go back  
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because if you do then you're going to create the  problem all over again so let's talk through some  
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of these variables and the different popular diets  so when i say usda i'm talking about the standard  
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version standard recommendations that count  your calories eat low fat because fat is high in  
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calories avoid saturated fat eat skimmed milk eat  lots of fruits and vegetables lots of grain lots  
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of bread and all the other things that haven't  worked so initially you create a calorie deficit  
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but how about hunger and cravings well you're  going to have plenty of them and what about  
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stabilizing blood sugar no it won't do  that because you eat low fat and high carb  
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and frequent meals so your blood sugars can  keep being all over the place because of that  
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you're going to create some reduction in  insulin resistance just because you eat less but  
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because of the unstable blood sugar you're not  going to solve your insulin resistance problem  
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you're not going to be consistent enough you're  not going to be able to do it long enough to truly  
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change that insulin resistance and therefore  you're also not going to change your set point  
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and this is why almost every time this becomes a  yo-yo diet because the set point makes you rebound  
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and can you create long-term health maybe if you  eat all of the whole foods even if they're low-fat  
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you can probably create pretty good health but can  you stick to it probably not next we have low carb  
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high fat which if you take the carbs very low then  you get into ketosis your diet is ketogenic and  
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again you can create a calorie deficit now  the difference is you also address your blood  
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sugar your hunger and cravings and your insulin  resistance very profoundly it's going to be very  
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powerful in addressing all of these and because  of that it's much easier to create and to maintain  
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that calorie deficit and what about the set  point well i put a question mark here because  
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it depends on you for a lot of people doing low  carb high fat slash keto is going to be enough the  
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majority of people will lose weight permanently  and have find it easy to maintain that but if  
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your body is really stubborn what tends to happen  is you lose some weight and then you hit a plateau  
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so for some people that set point does  not change enough will this create  
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long-term health depends on the quality of the  foods you eat so you can eat low carb high fat  
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and you can eat food with a bunch of chemicals you  can eat processed foods you can eat margarine and  
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it will work for these four things but if you  put a bunch of chemicals and foreign stuff and  
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frankin food in your body then that's not going  to create long-term health you might lose the  
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weight and you get skinny but skinny people get  headaches and cancer and autoimmune disease and  
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they suffer from a bunch of other things so you  want to look for the bigger picture and also look  
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at the quality so you can create long-term health  next is intermittent fasting and this is one of  
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the easiest ways to create a calorie deficit and  get good results because you eat fewer meals you  
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go longer between meals it's much easier to eat  less you train your body to expect fewer meals now  
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the rest of them as far as handling cravings and  blood sugar and insulin resistance and set point  
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it's going to depend on the person and it's  going to depend on the type of foods you eat a  
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lot of people can still keep eating pizza and ice  cream and not have cravings but for some people  
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you're gonna have cravings unless you also combine  it with foods that are low insulin stimulating  
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same thing with stable blood sugar some people  are going to be hyper and hypoglycemic unless  
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they teach their body with good foods with  low carb foods whereas others can actually  
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become metabolically flexible still  eating pizza and ice cream same thing  
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with insulin resistance same thing  with set point it's going to depend  
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on the person if you eat more carbs it can still  work but you're going to have more insulin swings  
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so it's going to be adequate for some people and  not for others same thing with long-term health  
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it's going to depend on the quality of the food  skinny people get sick too and what about paleo  
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paleo is where you eat like people ate before  agriculture before civilization so now you cut out  
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the dairy you cut out the grain you cut out sugar  and processed foods and if you're a more strict  
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version you also cut out beans and various forms  of legumes and this is going to give you a huge  
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advantage over the standard usda because you're  going to naturally eat lower carb not necessarily  
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super low carb but you're going to eat low carb  you're going to stabilize blood sugar you're  
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going to improve all of these but depending on how  sensitive you are it may or may not be enough okay  
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if you have stubborn metabolism you may have to  go lower carbs than that allows for paleo can be  
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a keto diet so then you would get more and more of  those benefits same thing with the mediterranean  
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diet what does mediterranean really mean it's  just more of the type of foods they eat around  
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the mediterranean but that's a huge variety so  for most people that just means that they eat  
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more whole foods and less processed foods so  it's kind of like the paleo but they do allow  
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some bread and the biggest difference is that  they eat more olive oil so in that sense it's a  
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higher fat diet than the usda and you're getting  it from a whole food source because the olive oil  
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that they're eating is still a relatively stable  and healthy fat source so how does it help with  
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all these other factors well it's exactly like  the paleo it depends on what you do with it if  
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you understand what we said about insulin and  cortisol then you can adapt it you can make it  
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low carb or you can make it high carb but the  advantage is it has more whole foods and it has  
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some good healthy fats in there then how can we  check off all of these boxes well now we go to  
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what i call ideal or clean keto we eat low  carb high fat to the degree that we need as  
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low as it takes to correct the problem in our  case and then we also understand that margarine  
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is not a good food chemicals are not good  processed high fat low carb foods are still not  
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great food and now we start addressing obviously  the same four as previously but we also getting  
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some long-term health what about set point well  for an even larger number we're talking probably  
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95 percent of people are now going to have  success in permanent weight loss they're going  
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to lose weight they might have a short plateau  but then they'll keep losing again but if you're  
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among the most stubborn then you'll hit that you  lose a little weight then you hit that plateau  
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and just getting in ketosis is not enough what  those people have to do if you're among the most  
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stubborn now you also have to add intermittent  fasting and now we get to check all the boxes how  
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much intermittent fasting depends on how stubborn  your plateau is if you do 16 or 18 or 20 hours and  
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it works great if not you got to do 24 or 36 or  48 and then once you have addressed all of these  
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now you can have permanent weight loss and  then you'll have some flexibility to vary  
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the amount of fasting period and the amount of  carbohydrates and so forth but you understand  
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what governs these principles you can eat  till you're full and you can have a satisfying  
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lifestyle for the rest of your life if you enjoyed  this video you're going to love that one and if  
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