How to Burn Belly Fat EXTREMELY Fast with Dr. Berg’s 5 Expert Tips

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all right today we’re going to talk about how to burn off belly fat as fast as possible and this video is for beginners and i’m going to show you the basics of how to do it but there’s some very important details that you need to know there’s actually five vital and practical tips that you don’t really find in books and i’ve discovered these just with experience working with so many people for so many years so i’m going to break it down i’m going to make it very very simple because so many people get overwhelmed with all these details of how to do keto it’s over complicated and then some people just kind of give up so let me just show you the five most important things to focus on so you can be very very successful right from the beginning and not end up where a lot of people end up where they get this plateau and they just can’t seem to get past a certain point so it’s always very very important to learn from other people’s mistakes so you don’t have to make them and in this video i just want you to get the very important things you’re going to have other questions for those questions and additional details i have a million videos you can watch later but at least let’s get you started with the most important tips now what is the goal of getting on the ketogenic plan the goal is to bring your insulin levels as low as possible that is the goal if your insulin levels are low you have a maximum fat burning you have maximum ketosis ketosis is a state of producing ketones ketones are the byproduct of fat burning and so the more ketones you generate the more fat you’re going to burn and the faster you’re going to lose your mid section now at the very top level of keto we have these macros we have carbohydrates and you want to keep your carbs between people say between 30 and 50 grams but i’m going to tell you keep them below 20 grams or less especially if you want to speed things up and then we have protein we want to keep that between three to six ounces of protein per meal but that varies depending on your size and your metabolism and your age and how many meals you’re consuming if you’re just doing omad one meal a day obviously you’re gonna be doing more protein if you’re a bodybuilder if you’re exercising a lot you’re gonna need a little bit more but for the average person just consume the amount of protein per meal the size of the palm of your hand okay that’s it i just want to keep it really really simple now as far as fat goes you’re going to be consuming 75 of your calories of fat now what does that mean 75 of your calories how much is that in grams or ounces so for this video i’m not going to get into the complexities of measuring different grams to get your macros so when i explain the tips you’ll understand how much fat you’ll need all right tip number one instead of counting your grams of carbs it’s going to be much easier to consume certain carbs that you don’t have to count okay and i’m talking about leafy green vegetables salads because this is mostly fiber and the insulin response is almost zero because fiber is the only carbohydrate that does not affect insulin so when we’re talking about salad we don’t have to be counting carbohydrates in fact i want you to consume a larger amount of salad i want you to consume at least seven cups of salad per day it’s not hard to do that and one little tip on this point with salad to make it easier to consume is we use a salad cutter so we actually cut the salad down so we have this bowl of salad and then we cut it down and it just makes it even smaller and it’s easier to consume so instead of trying to be overwhelmed with all these carbs just use vegetable carbohydrates okay like salad and don’t even worry about counting your carbs and you can put other things on it as well like feta cheese definitely put the olive oil or vinaigrette and just make sure your salad dressing has like i don’t know one or less carbs okay there are so many salad dressings that are out now that are virtually carb free but there’s so many other salad dressings that are just loaded with sugar and that could be a hidden problem now why do we want to consume all this salad well keto is all about being low carb right keto doesn’t emphasize adding more nutrients the type of keto that i always recommend is the healthy version of ketosis so we’re not only reducing insulin we’re enhancing nutrients so you can actually be healthier at the end of the day there’s huge benefits of lowering your carb but there’s also huge benefits of having nutrient dense foods and the thing that salad has is it has a lot of potassium it has a lot of magnesium and it has a lot of vitamin c in addition to other vitamins like vitamin k1 and folic acid and has a lot of phytonutrients which are those things that go way beyond just the normal vitamins and minerals and trace minerals but consuming this large amount of salad on a keto plan will give you these nutrients to prevent keto cramps in your calves it can help prevent keto fatigue keto flu and it’ll improve a condition called insulin resistance so it’ll help lower insulin even more and it’ll even give you energy now as a side note additional tip i always recommend to do your salad first if you do your salad first you’ll definitely not overeat your protein if you eat your protein first and then your salad i find a lot of people can’t seem to consume that much salad after they eat the protein now if you’re having a hard time with doing that much salad do what you can and you can also enhance things with a good electrolyte powder now i’m not biased of my own electrolyte powder but i will say that it is the highest quality electrolyte on the market so the tip number one is consume the salad at the beginning part of your meal all right number two protein there’s a couple practical things about protein you need to know um first of all maybe you want to start with the protein the size of the palm of your hand and if you’re a bigger person or a younger person have more and if you’re a older person with a slower metabolism have a little bit less if you have too much protein then you’re going to find that you’re going to feel sluggish and that can slow down your ketosis as well now the same goes with not enough protein you can feel too tired because your body needs a certain amount of protein now the key with protein is don’t do low fat protein find a protein that has the most fat fat normally comes with protein and so if you’re going to do a hamburger which i actually eat a lot of hamburger get the fattiest hamburger if you’re going to do fish don’t get the leanest fish do the salmon or even sardines both of them are high in fat and that’s going to be much better than the lean protein if you’re going to do chicken don’t just do the skinless chicken breasts do the parts of the chicken that have the skin and the fat now why is that because when you consume lean protein you stimulate insulin a little bit more than if it was fattier protein in fact the thing that stimulates insulin a very high level is whey protein because there’s hardly any fat in whey and that’s the type of protein that i would not recommend but the point is try to get protein that comes with more fat pork has a lot more fat than other types of meat if you do steak try to eat the fat that normally comes with the steak all right that’s tip number two now tip number three is about fat now if you’re new to keto and you’re just starting out it’s very important to increase the amount of fat at each meal so that could be consuming more nuts i like pecans but you can do other types of nuts as well you can do macadamia nuts you have olives avocado you have more olive oil on your salad you have mct oil but the question is if you’re eating all this fat is that going to slow down weight loss and the an