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If you want to learn how to lose fat then you are going to have to possibly re-learn how to eat carbs. Let’s face it, you have likely been told that eating carbohydrates is making you fat. While there may be some truth to the rumor, it is only because you have been eating them excess. That said, there are some built-in pitfalls that make including carbs in our diets something that we have to be mindful of, however I am going to show you what those are and how to work around them in this video. 60% off all AX programs - http://athleanx.com/x/178-workouts Subscribe to this channel here - http://bit.ly/2b0coMW The key to fat burning is that you need to be in a hypocaloric state. Due to the tendency we have of overeating carbs there is some logic to the fact that by eliminating them from our diets we will consume fewer calories overall. That said, the replacement of the carbs has to come from somewhere. In the case of keto diets it comes in the form of fats and proteins, mostly from dietary fats. The issue with this approach is that the macronutrient we are replacing them with is twice as calorie dense as the carbohydrates themselves. Not to mention, it is often the case that the method we use to lose fat and drop weight in the first place is the one we are going to have to continue to use if we want to see long term permanent changes. It is here that I find the keto diet approach difficult to sustain. So, instead of looking to exclude carbohydrates from your meal plan you need to learn to coexist with them. That doesn’t mean that there aren’t pitfalls that we need to be mindful of however. First there is no denying the fact that carbs taste better and create more cravings than say isolated proteins or fats. It is likely due to the fact that our brains are hard wired to seek out sugars and glucose to fuel its function. Beyond that however is the additional information that carbs are not nearly as satiating as fats or proteins. So there are definite reasons for why many people are trying to reduce them or even eliminate them from their diets these days but again, I do not believe this sets you up best for long term success. Any diet plan that is deprivation based, while it may help you to lose fat in the short term is not going to be something you can stick with forever. In general, there are three main categories; simple sugars, complex starches and fibers. Eating carbohydrates from the fibrous carb category will have the least pronounced negative impact on rapidly raising your blood sugar levels and resultant insulin spikes. The additional fiber present in these foods not only blunts this effect but also makes them more “bulky” food options. Add in the healthy nutrient boost these foods provide with them with plenty of vitamins and minerals and it is easy to see why the majority of the carbs you eat when you are trying to lose fat should come from here. The simple sugars are the nutrient low carbs that are worth eliminating from your diet if you want to be ripped and lean year round. It is here that many will reach for these types of foods when enjoying a cheat meal or day. It is here however that if you delve too often, you will find frustration in not being able to achieve the body fat levels you are after. The starchy carbs are the ones we perceive as generally “healthier” but can still present hardship if we overeat them. These are the oats, grains, pastas, breads, etc. This is the area that I believe we need to learn how to include in our meal plans and put to work fueling our bodies and muscles if we want to see the best results not to mention long term sustainability. Beyond the identification of the types of carbs however we need to employ additional strategies to keep them helping us and not hurting our fat loss efforts. Learn the composition of the carbohydrates you are eating. Aim for carbs that provide no more than 10-20 percent of their total carbs from sugars. This information is easily available online. Watch the video I have on dividing your plate for success and entertain the idea of a low fat diet as an alternative to low carb eating for a more sustainable plan. And lastly, don’t forget to train with weights to compliment your diet to lose fat. Building lean muscle is always going to help you in your efforts to lose body fat. The more lean muscle you have the more storage capacity you have for blood glucose in the form of muscle glycogen. The bottom line is, if you are looking for how to lose fat and want a step by step plan for getting it done permanently, you need a complete plan with workouts and meal plans laid out for you day by day. Those are all available for you at athleanx.com via the link below. If you are looking for more videos on jeff cavaliere’s meal plan or how to eat to burn fat fast, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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The Downsized: Weekly Weigh-In and Cruise Preparation In this episode of The Downsized, hosted by Laraine and Christopher Durham, the couple shares their personal weight loss journeys and tips for maintaining a healthy lifestyle on GLP-1 medications. Laraine, who has lost over 50 pounds on Tirzepatide, and Christopher, who has shed over 100 pounds, provide updates on their current weights from their 89-week transformation journey. The couple discusses their weekly routine, including the importance of consistent weigh-ins and maintaining progress with GLP-1 medications. Laraine talks about her transition to maintenance mode and her adjustments in medication dosages, while Christopher shares his steady weight maintenance and exercise routine. The duo also answers viewer questions on topics ranging from injection site reactions, insurance coverage for GLP-1 medications, and affordability issues, to exercise routines and dietary tips. They address the importance of checking with medical professionals for health concerns and share their personal strategies for recovery and muscle building post-workout. Additionally, the episode includes exciting news about their upcoming cruise, which will feature live broadcasts, meet and greets, trivia, and snorkelling activities with about 50 participants. The couple teases their readiness for the cruise and plans to produce extensive content during the trip. The episode wraps up with a discussion on the importance of accessible and affordable medication, addressing some aggressive comments regarding gray market alternatives, and reiterating the channel's commitment to safety and medically sound advice. Don't miss the announcement of their 2026 cruise details, set to be revealed next week, along with a live broadcast from the ship featuring a studio audience of their GLP-1 community. DOWNSIZED GLP-1 COMPANION PRODUCT STORE: https://thedownsized.org/downsized-store As an Amazon Associate I earn from qualifying purchases. Join CLUB DOWNSIZED: https://www.youtube.com/@thedownsized/join DOWNSIZED WEBSITE: https://thedownsized.org/ FOR SPONSORSHIPS, BRAND DEALS & COLLABS: https://thedownsized.org/contact/ 00:00 Introduction and Hosts' Weight Loss Journey 00:44 Weekly Weigh-In and Maintenance Update 04:20 Preparing for the Downsized Cruise 05:29 Christopher's Weight Loss and Maintenance 09:49 Exercise Routines and Nutrition 13:28 Q&A Session with Viewers 14:12 Discussing the Offense of Telling Someone to Smile 14:43 Addressing Injection Site Reactions 15:46 Availability of Vials in the UK 16:53 Insurance and Affordability Issues with GLP-1 Medications 20:07 Premier Protein Hot Cocoa Mix Back in Stock 21:41 Warning Against Using Gray Market Medications 24:32 Upcoming Content and Viewer Engagement 26:01 Conclusion and Upcoming Events

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Unlock the secrets of the Keto diet and transform your life! In this video, we delve into the Keto diet as a sustainable lifestyle choice. Discover how Keto can boost your energy levels, aid in weight loss, and promote better heart health. Whether you're seeking a healthier lifestyle or powerful dietary change, Keto has incredible benefits waiting for you. Give it a try and see the difference it can make! If you enjoyed this video, please like and share it with others. #KetoDiet #WeightLoss #HealthyLiving #HeartHealth #KetoLifestyle #DietTips

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Choosing the right diet is about more than weight loss—it’s about transforming your lifestyle. Today, we compare three popular diets: Mediterranean, Keto, and Vegan. **1. The Mediterranean Diet** Inspired by the traditional eating habits of Greece, Italy, and Spain, this diet focuses on whole foods, healthy fats, and lean proteins. It’s great for heart health and sustainable long-term. Foods include fruits, vegetables, whole grains, olive oil, fish, and dairy in moderation. A study in *The Lancet* (2024) found it reduces dangerous belly fat by 25%. However, it can be expensive and doesn’t promise rapid weight loss. **2. The Keto Diet** A high-fat, low-carb diet that puts your body into ketosis, where it burns fat for energy. It’s known for rapid weight loss and appetite reduction, but can be difficult to sustain and may cause the “Keto flu.” A study from *The American Journal of Clinical Nutrition* (2024) noted weight loss slows after 12 months. **3. The Vegan Diet** Eliminating all animal products, the vegan diet focuses on plant-based foods. It’s rich in fiber and antioxidants and can lower cholesterol and risk of chronic diseases. However, it requires careful planning to ensure sufficient protein and vitamin B12. A study in *Nature Medicine* (2023) found it led to 10% more weight loss over 18 months compared to traditional diets. **Bonus Tip:** The 80/20 rule—eat clean 80% of the time and allow flexibility 20%—helps with long-term sustainability. Choose the diet that fits your lifestyle. For heart health, go Mediterranean. For rapid fat loss, try Keto. For plant-based living, go Vegan.