How to Lose Belly Fat as a Vegan – Dr. Berg

Do You Have Any Ideas For a Video: https://bit.ly/2R2NgYh

hey guys Dr Burke here now last week I did a video on how to eat bacon to burn off belly fat this week we’re going to reverse the flow and teach you how to burn fat if you are a vegan all right we’re going to use the same principle but we’re going to show you different foods all right now I asked you a question last time if you watched the video what is the hormone that determines whether you burn fat or burn sugar do you know there is a hormone that will determine this and I’m going to use a reference called gens medical physiology the Bible of medical physiology used in all the medical schools and also Premed um classes so on page 926 here it says actually 927 it says all aspects of fat metabolism are greatly enhanced in the absence of insulin so all fat burning is greatly enhanced when you don’t have insulin okay now over here the role of insulin in switching between carbohydrate and lipid metabolism where that’s fat metabolism it says right here when the glucose concentration is low when sugar is low insulin secretion is suppressed and fat is utilized almost exclusively for energy right and there’s many many references in here that talk about when you have insulin lack when you’re lacking insulin your body is forced to burn fat so insulin is the main hormone that we need to keep suppressed if we have any chance or hope of getting into fat burning okay so when insulin is high you’re going to S uh stimulate trigger when insulin is uh low you’re going to stimulate fat burning all right so that’s that now you probably heard of um the glycemic index right foods high in sugar you have to avoid those but there’s also something else called the insulin index okay and I’m going to show you that next all right so now we have all the glycemic index foods which are foods that turn into sugar fast which trigger insulin but there are other things that trigger insulin too and you can see those in the insulin index okay which I have right here so I have from low to high all the foods that don’t really trigger insulin and the ones that do what I did is I summarized all of the foods that are acceptable that are low on the list so what’s interesting are the fattier foods do not trigger insulin and they’re not on the glycemic index so our goal is to lower insulin forget about calories let’s just talk about hormones we need to keep insulin as low as possible if you’re going to have any chance of losing weight so these are the foods that are acceptable to consume olives very low on the list 3% that’s really low avocados very low on the list CH seeds nearly Zero Effect peans you can do macadamia nuts even peanuts are low on the list walnuts are low on the list but peans are the lowest and we have coconut oil and coconut meat very low on the list uh mushrooms low on the list seeds uh sunflower seeds pumpkin seeds are really really good peanut butter tahini butter that’s a sesame seed butter you can get that at the grocery store all brand now I don’t really recommend seros but all brand is low on the list it’s a fiber chickpeas as hummus kidney beans are low on the list other beans are very high in the list in fact baked beans is nearly uh like it’s 100% it’s way way out of the range oatmeal steel cut is like a moderate so you could probably do that occasionally tofu is low in the list but what’s interesting is highly concentrated protein like whey protein which is not vegan uh and especially soy protein icelet you want to stay away from that because that’s very high in the list I’ll talk about that in the next section vegetables we can eat all the vegetables except corn um and anything too sweet uh pea protein is fine and ghee even though that comes from an animal sometimes that’s acceptable in a vegan uh diet so these are the foods that you would want to consume now these are the foods that we want to avoid because they do trigger insulin and some of these uh glucose okay so fruits we want to avoid all fruits grains that includes breads pasta cereal crackers biscuits waffles pancakes juices of all kind especially the orange juice beans unless it’s the kidney bean or the chickpea okay and lentils we want to avoid that’s that’s a little bit higher in the list unfortunately uh berries we want to avoid potatoes and rice we want to avoid even brown rice is quite High uh all sugars of course in corn all right and then we want to also avoid uh any concentrated protein like the soy protein isolates now you could probably do um if you’re doing tofu it has to be organic or else it’s GMO okay so these are the foods you want to consume these are the foods you want to avoid now there’s a couple other principles the other thing that triggers insulin index is um gastrointestinal hormones so every time you eat you virtually trigger insulin to some degree so what got you in this position the first place is just maybe too much snacking eating the wrong foods and just the stimulation of insulin whether you’re a diabetic or not many people that have belly fat are it’s called insulin resistance which basically they’re pre-diabetic which they have a messed up insulin and they need to actually fix it so what we want to do we got breakfast lunch and dinner what we want to avoid are the snacks in between why because eating a meal triggers insulin so we want to start off with three meals a day now even though the insulin is spiked if you don’t need to have anything between the meal we have a chance for your switch to start switching more to Fat birning okay and especially at night now if you’re not hungry in the morning then don’t eat so therefore we have two meals lunch and dinner and what’ll happen when you’re not eating you can burn fat longer because the meal that we want to have your body consume is your own belly as the meal as the food and we wanted to switch over the fat breing and then eating now here’s the problem if you can’t go from one meal to the next without starving without needing a snack what we’re going to do is we’re going to add more fat maybe some olives to the meal the next meal we keep adding fat to the next meal until we can go longer and longer the fat is not necessarily going to help you burn fat but it’s low on the insulin scale and allows the it allows you not to stimulate insulin it allows you to go longer coconut oil avocado peans we want to add a little more fat to the meal for the purpose of going longer so you can do a little intermittent fasting which also greatly improves insulin resistance okay versus a low calorie grazing all day starvation that will not work because we have never have a chance to induce the the fat burning effect okay so we want to eat these Foods avoid these Foods have less frequent meal no snacking try to get a little bit more sleep if we add exercise that would be cool and then also add apple cider vinegar two tablespoons in a glass of water with each meal okay so those actions I think will help you more than anything else so go ahead apply this and give me some comments below I will see you in the next video hey thanks for watching listen I’m always trying to come up with new ideas for new videos but I just wanted to ask you personally what do you need help with so if there’s any topic or subject that you would be more interested in please click the link below and let me know thank you very much