This is What REALLY Makes You Fat! (NEW IDEA)

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what’s up guys Jeff Cavalier athlet next. com I know how tough nutrition can be people write to me all the time and they say Jeff what can I do to get my diet in check because I’m not sure how to lose enough fat or enough weight to look the way I want guys if there’s one thing that I know how to do it’s to be lean it’s to get lean and not just that more importantly it’s stay lean I’m going to show you today and prove to you exactly why you might be thinking of all this the wrong way and give you a solution so that this might be the last video you ever ever need in terms of how to lose and how to approach a nutrition plan all right and I say nutrition not diet for a key reason now what do these lines up here represent these represent the 24 hours in a day that you and I have okay now let’s say that we’re doing well and we’re sleeping for seven of those hours okay now if I were to ask you to work out because I’m going to that’s part of the equation here is you got to work out and I mean strength train maybe you get yourself to the gym to do that and it’s just one hour a day it’s somewhere in that part of the day whatever mightbe you’re training later it doesn’t matter but when you talk about nutrition it’s not just getting the dedication and commitment to show up for that one hour a day it’s making sure that you have the dedication and commitment to do the right thing in every single other waking hour of the day that’s a much larger commitment hence why people fail quite often when they’re trying to do the right thing when it comes to nutrition why we can’t get our weight under control so what do we have to do about this big commitment cuz actually some of us even extend this into the nighttime hours getting up in the middle of the night and eating it’s a problem well I think we’re focusing on the wrong thing so what is the right thing well a good friend of mine Dr Andrew huberman he talks about a method for losing weight and it really is simple right this is not complicated I didn’t say it was easy but it’s not complicated simple and he says in a diet plan if you just focused on the following things right eating chicken beef fish fibrous carbs right vegetables cauliflower broccoli asparagus fruit unlimited amounts coffee tea and water now what’s missing from this no alcohol right obviously very low sugar but if you were to just do this you’re going to lose weight there’s no doubt about it it works every single time you’re you’re actually built-in portion control here you’re not going to eat 10 steaks you’re not going to eat 10 fillets of fish you’re not going to have tons and tons of vegetables they’ll fill you up too fast and don’t worry about fruit guys it’s so calorically low eating in five bananas is not going to make you fat okay given the rest of your diet here however the problem is there’s a lot of deprivation in this right so what my problem is that over time while it will work will it work long term and likely the answer is no and a lot of the restrictions are based around again we mentioned alcohol and carbs or really starchy carbs right probably put like starchy carbs okay and I’ll throw another one in here that not pres and Dr human’s diet recommendation there but my own and that would be fats right because a lot of times we choose fats to be the the target of our calorie deprivation to lose weight and I was someone that did this myself I did that to my own demise as a younger guy in my early 20s I thought that targeting dietary fats was the way to go to get low body fat and I paid the price dearly couldn’t even see outside because the sun was too bright I was disrupting L cellular membranes in my body CU I didn’t have enough dietary fat not the right way to go but if I were to rank these three things in terms of their ease of cutting them down I’d start right there and say that dietary fats are going to be the ones that you and I could probably most live with because there’s swaps that we can live with if I said hey no fish and chips but you can have samon you could probably live with that if I said to you hey no fetuccini Alfredo tons of cream sauce but you can have pasta with red sauce you could probably live with that once again because the carbs are involved or if I said to you no zesty creamy ranch dressing would could have olive oil and vinegar you could probably live with that too you can live with cutting back the fats and it’s going to help you because of the overloading calories that we get on a gram per gram basis with with fat it’s nine calories per gram okay great the second easiest thing is going to be alcohol now I say second easiest because you’re going to say right off the bat but you don’t really need to drink alcohol and as someone who has never really drank alcohol at all it’s easy for me to say but I also respect and understand the fact that a lot of people out there watching this do like to drink for a variety of reasons just like to drink socially or they like to drink at at celebrations like there’s a lot of reason to have alcohol as part of your normal diet plan and I think that it’s something that we’re going to have a struggle with if I tell you you can’t do this at all ever again in order to remain lean the third thing and the most important thing and the most difficult thing you’re going to have a hard time with is getting starchy carbohydrates out because not only from the perspective of a of a trainer for lead athletes I’m going to tell you it’s a very important part of fueling their performance but beyond that they’re the most satisfying Foods they’re the ones that We crave the most and they don’t all have to be bad we’re not talking about highly processed carbohydrates things like sweet potatoes things like rice pastas as I mentioned they’re not things that we necessarily want to avoid or take completely out of our nutrition plan now I’ll ask you a question if I gave you a choice of one or the other if I said hey you can either take avocados out of your diet forever or you could take bread out your diet forever which one are you going to say likely even those that like avocado would probably say but I really need my bread I don’t think this is where you want to go however I think what you need is a different approach and that is let’s not focus over here right now let’s focus on the things that we need to start doing the things that will help these things become much more controllable because if all you ever try to do is control the things that you can’t do don’t do this don’t do that don’t do this it becomes the thing that becomes more the object object of your obsession even more and it makes it harder and harder for you to not do those things so what do I want you to do here’s what I need you to do first thing protein I need you to increase your protein intake okay now what does that mean 1 to 1. 2 grams per pound of body weight because I’m assuming that you want to build muscle you want to look good you don’t want to lose weight but you want to look good too so 1 to 1. 2 grams of protein per pound of body weight 200 lb person that’s 200 g of protein at a minimum next thing I want you to start training I mentioned it before but training comes in two different forms I want you to do weight training right strength training resistance resistance training and I want you to do conditioning cardio okay I want you to do this about three times a week at a minimum for the weight training I want you to do conditioning two times a week sleep I want you to sleep it’s not really a big ask right we all like to sleep at the end of the night but I want you to get good quality sleep and I want you to Prior Iz sleep I’m not going to make a recommendation and say you need to get S hours of sleep a night because I really do believe that there are pe