How to Lose Fat (EAT CARBS!)

  • Publisert 6 dager siden

    ATHLEAN-X™

    Runtime: 13:10

    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.
    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.
    Build big, ripped triceps here - athleanx.com/x/my-workouts
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ATHLEAN-X™
ATHLEAN-X™

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5 dager siden
SANKEERTH AJITH
SANKEERTH AJITH

Sir I have a doubt When ever I do bicep curls I always get a strain on the opposite side of the elbow I need to know the reason and cire for it. 🙏❤️

2 dager siden
Troy TheMighty
Troy TheMighty

On your website a banana is listed as a starchy and fibrous carb. How???

2 dager siden
Azhar Shaikh
Azhar Shaikh

Please do a video on Indian diet

3 dager siden
gabaldoncarlos1
gabaldoncarlos1

Thanks Jeff u inspire me.

3 dager siden
marh
marh

Hi Jeff. What's your opinion on bro split vs upper/lower splits?

3 dager siden
Satchem
Satchem

JeffcavaliereatleanXdotcom

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St. Petersberg
St. Petersberg

"Dr" Berg has left the chat

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Moses Ogutu
Moses Ogutu

nope!

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Bobby Ocampo
Bobby Ocampo

Keto Diet is not zero carbohydrates. Keto is low carb, moderate Protein and high saturated fats.

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Alen Asenie
Alen Asenie

Scientific sources? I dont see any source in the description, any controlled reputable study that show that eating carbs is necessary, because there are a lot that shown the contrary, there is no need for carbs and there are studies about that, not to mention the obvious facts when we see our evolution and how we used to eat, carbs, and specially fructose, are available mainly in summer naturally, that is when we used to need to save fat for winter, while low carb high fat foods were the only thing available in winter, when we used to need to burn fat, 3000 years is the blink of an eye for evolution, and we really only start our now usual way of eat, high carbs, like 100 years ago, that is nothing for evolution, that is why we, as a species, can't deal with high carbs diets, that is why we get sick with high carb diets. We actually fell full before with high fat, we dont need to eat as much, and for people that usually don't eat enough and yet are still overweight that is what we need to do (personal experience, I started eating more calories, lost weight and body fat, gained muscle, got rid of a skin problem I had for 6 years in 2 weeks, etc. Carbs literally make me sick) if you have different studies to point out, share them, personal experience is a sample of 1, is not valid, we need real data to take informed decisions, not experiences, data, scientific method, reputable sources, something that is repeatable.

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Coruja do Carvalho
Coruja do Carvalho

I don't know who to trust. See, having a body that was mostly exposed to the neolithic way of living our metabolism is more used to a keto meat and animal fat diet and carb overload was just implemented in our way of living after we became sedentary a few thousand years ago (approximately 12.000) while we've been exposed to eat meat and animal fat for hundred thousands of years, maybe millions (literally ages). So it's not just important to look good and buff, what about your health?

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Valentin Torres
Valentin Torres

Complete bs about carbs. Don’t need it. Eat more fats and protein for better health outcome.

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Acaman
Acaman

Little did he know, that I was already sitting when the video started

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wyntera
wyntera

Thanks Jeff. Great video.

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laraib anwar
laraib anwar

Talk about loosing face fat plz

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Feardrinker
Feardrinker

Keto is a first world problem. The vast majority of the world's population is happily subsisting on a carb-heavy diet, with smaller amounts of animal protein. Weight loss is about calories, not carbs.

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Brian L
Brian L

Go ketogenic to learn the abundance of low carb recipes and what works for you but then don't be afraid of the carbs when you need that energy spike every so often to build muscle. I find fasting makes me feel weak, so I prefer eating more while upping my activity level. Fitness, fuck hate.

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Richard Schnoor
Richard Schnoor

BECAUSE WE ALL KNOW THAT THERE ARE ESSENTIAL CARBS....WRONG

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Abidi Youssef
Abidi Youssef

When it comes to exercising Jeff is my number one reference, although nutrition not so much I mean you speak about loosing weight and you have never been fat before (lucky genetics I think). I've been on keto and fasting for a year and a half now I lost over 40 pounds the first 6 months and I feel great. And the more you go in this diet the easier it gets to stick to it cause the cravings go away. So if you have tried them you would have known that instead of coming to tell people to eat carbs to loose fat cause it's easier to maintain. For anyone interested in loosing fat I suggest Dr berg's Channel he is a doctor and he knows what he is talking about.

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Andrew M
Andrew M

Simple carbs are death, I rock tomatoes at the most, but regularly broccoli, spinach or kale. Thomas DeLauer has the buffness and science knowledge high ground.

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Kibbles N bits
Kibbles N bits

Idk what the video is about but all the bodybuilders I watch say never cut any nutrient entirely out of your diet. Every nutrient has a purpose. As long as you hit your nutrient needs for the day and stay in a caloric deficit you’ll burn fat, absorb the nutrients you need, and keep building muscle (so long as you’re getting the required amount of protein).

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Harris Shahzad
Harris Shahzad

If your genetics are not that great then why are you so jacked at age 50? You sir are not natty just like Mike O hearn

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Jiri Wiesner
Jiri Wiesner

Jeff, I believe your approach would not steer most people wrong. There might be some people who have high insulin resistance for whom your approach would not work. Please read up on why eating fat makes one loose fat (try reading something from Jason Fung). Eating fat may make it easier to lose fat, at least in my experience. I am two years on keto and leaner than ever. And I do little in the way of exercise.

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dezo kun
dezo kun

I read on several sites that eating peanut butter (100%,no sugar) in the evening is perfect to provide the muscle with slow protein over night and supports you getting lean. Is that correct?

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Wielded
Wielded

But if I eat them then I gain a stone a year : >

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Edward Ingram
Edward Ingram

https://youtu.be/FZBXb_nWG3w

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Karl Hungus
Karl Hungus

When you live in farmer country and see all the chemicals dumped on grains these days (and especially Canola...not in my kitchen), there are more reasons than just the carbs to avoid them. Keto and Paleo work Jeff. That's all that matters. Paleo is easier to maintain long-term than Keto (see: Mark's Daily Apple). If carbs (especially grains) cause inflammation and 'water-weight'...uh, that's not natural either. That's your body's way of telling you you're doing it wrong.

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Marcelo Sestren
Marcelo Sestren

When I eat starchy foods, i quickly gain a lot of weight and a fatty look.

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Ben Crow
Ben Crow

this man is wearing makeup

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Cameron Sarmiento
Cameron Sarmiento

Can't wait for him to make a Anabolic French toast video😂

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New Something
New Something

Is this going to be a cooking channel then?

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Oscar Lohens
Oscar Lohens

Is the implication here that complex carbs do something for the craving of simple sugars? Because ime they hit totally different spots.

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Clogged Veins
Clogged Veins

You're correct, carbs don't make you fat, the problem is that they just make you eat more. I lost 30 kg (66 pounds) in about 6 months without going for a single run. Not a single one.

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Clogged Veins
Clogged Veins

@IcekoldCilla very rarely

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IcekoldCilla
IcekoldCilla

And in that time u ate carbs?

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Siddhant Samarth
Siddhant Samarth

Jeff: you love carbs too much, you can't avoid them too much long term, don't avoid them also jeff: the carbs that taste best like deserts and sugary shit, avoid it as much as possible

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knotaneedey
knotaneedey

It's just basic, common sense stuff. You don't hear it coming from too many today so I'm thankful that he has the guts to say it. How can you doubt him when he looks like he does?? 😳

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greghah
greghah

It’s calories in vs calories out. Also don’t eat calorie dence food. You can but if you do it makes it harder for you.

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Arnav Shah
Arnav Shah

I mean just eat a lotta protein I guess at this point.The debate between carbs and fats will keep on going but protein will only help

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Daniel Vielhaber
Daniel Vielhaber

This is a strange video. He says not to avoid carbs, which is good advice because, for most people, avoiding carbs isn't sustainable. But one of the biggest reasons it's not sustainable is because all of the most palatable foods contain a combination of carbs and fats; they are not the sweet potatoes and oats that he talks about here. I would guess it's sustainable for almost nobody to have "treats" once or twice a year and to generally avoid them. The good news is: you don't have to. You can have them regularly in moderation and still be shredded and strong. It may be harder to be in a hypo-caloric state with them, but that doesn't mean it's impossible. For many, having their favorite foods (e.g. ice cream, pizza, french fries, etc.) in moderation is what allows helps them to have a positive mindset about eating all of the veggies and lean meats. It's kind of baffling to me that he never talks about this.

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Travis Bathory
Travis Bathory

Very good stuff. Thank you.

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mesiroy1234
mesiroy1234

Jeff don't have big biceps Big biceps have jeff

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Stephanie Holbrook
Stephanie Holbrook

A ketogenic diet helped me get off all asthma and allergy medication. This saves me $80 dollars a month. I feel a MILLION times better without the carbs. You do you, but I am not ditching the carbs.

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calvin coleman
calvin coleman

Jeff have you ever addressed eating carbs if you are diabetic and how that plays building muscle?

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Oussama Otmani
Oussama Otmani

Less than 10 grams of carbs a day since August 2019 lost 200 pounds, diabetes, arthritis ,high blood pressure, depression all gone, so no thanks, keto works and is sustainable for a reason because as you've said carbs are so addictive

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Adrian Mannion
Adrian Mannion

You start of slowly? If not did you get keto flu?

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Divyank Rana
Divyank Rana

hey Jeff are those plates in the background real?

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AndrewEdwardRoss
AndrewEdwardRoss

There are fruits and wheats or grains that are ketogenic friendly. What do I mean? Low glycemic index, fibrous and slow absorption, antioxidants m, etc. Einkorn wheat Black and Wild Rice Goji berries, Raspberries, strawberries, blackberries Sweet potatoes And of course resistant starches from potatoes, and vegetables The carbs you should stay away from or limit drastically are anything refined, or processed.

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