How to Lose Fat (EAT CARBS!)

how many carbs a day on keto
how many carbs a day on keto

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Check the full video from the experienced user who explains in detail below.

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.

See also  LAZY KETO For Beginners (4 Steps for Easy WEIGHT LOSS!)

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.

See also  Quick Start Your Low Carb Diet: Steps 1, 2, and 3

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.

See also  4 Ways To Gain Weight On Keto

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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36 thoughts on “How to Lose Fat (EAT CARBS!)”

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  2. Question for Jeff,
    Why is it that some Europeans eat dessert first and then the proteins but they are less obese than Americans?

  3. Why is it everytime people talk about keto or paleo it's all about weight loss? Most people here want to pack on weight not lose it

  4. This helped me A LOT when I focused on Complex LOW Glycemic Carbs! Durum Wheat Pasta, Basmati Rice! If it's low glycemic, you won't get a blood sugar spike and you'll feel more stable. I ate a lot of them, but it still helped me!

  5. The only thing I don’t agree with this guys is how he is adamant on saying you can’t have a cheat meal ,like bro one cheat meal a week to keep your sanity won’t destroy your body having one bit of cake a year is so miserable just enjoy life

  6. I've never understood people that cut carbs out as a way to lose weight. Though I have also never understood when people are drawn to carbohydrates in a way that causes them to seek them out. Of course I have had issues with sugar consumption, but I have always been able to stop when I decide it's time for a change, and I have never been drawn to the starches, breads higher in carb vegetables, etc. In fact the vegetables you listed in the video are on the list of foods that are too bitter for me.

  7. I wish fitness gurus would tell us the different effects of starches like breads and pastas vs veggies and fruit carbs…cuz they r very different things

  8. I eat almost no carbs now, and I have more energy than ever, both on the gym and otherwise. I also lost alot of bodyfat.

  9. Hard working muscles are fueld by plant carbohydrates.

    Liebig's hypothesis that hard working muscles is fueld by animal proteins have been declared false several times since.

    The most Nutrition dense foods are high carb plant foods, so it is vitally important to eat plenty to avoid malnurishment

  10. Man soo much value, i dropped 50 pounds from the Keto diet, but now its time for me to have a sustainable way of eating for my life and this is it! Thank you !

  11. 6 years of not working out, drinking half of my calories and overeating carbs and sugars. Started working out daily with high volume to exhaustion and eating almost nothing but protein (200-220g per day) for 6 weeks (with vitamins to supplement). Lost 21lbs (187 to 166) gained some muscle and lost my love handles. Might not be good for long term, but was a great reset. Now reintroducing some carbs and snacking on vegetables between main meals and lowering workout volume, increasing weight and decreasing cardio. Seeing some results first and knowing how easily I can shred fat was helpful before starting to bulk.

  12. Did Keto for almost a year and didn’t notice that it was causing me anxiety and mid afternoon fatigue. I was doing OMAD as well and not counting calories. Although, it was great but I’ve switched back to carbs (oatmeal and sweet potatoes) and man! My mental and physical being has been awesome. I’m learning much faster and getting even bigger.

  13. I grew up in a butcher/ hunter's house, so when I discovered the carnivore eating regimen at age 47, I was elated to know that I could live on my favorite food (steak. venison, eggs, ets) forever! It has shed fat off me for the first time in my life and I feel super strong all day.
    Complex carbs literally make me feel like I swallowed ton of bricks and gives me gastritis.
    However, I do treat myself to a slab of dark chocolate every few weeks 😉

  14. One thing that this guy has not mentioned and this is vital. You eat an over abundance of Carbs and that in itself triggers insulin levels. Insulin is a fat storage hormone so if you eat too much carbs. Then chances are you will gain weight and in fact it’s impossible to lose weight. It’s all about the impact insulin has on the body. He’s right. Do your research. There’s plenty of experts on here that can give you first glass input on what’s best. The only carb that doesn’t affect insulin is fiber. This guy is certainly entitled to his opinion but there’s no way I’ll eat the level of carbs he does. Not a chance. There’s a very good reason why type 2 diabetes is at epidemic levels. Sugar and especially fructose. Is doing great damage to the body.

  15. Low carb is necessary for some people like me. By doing low carb / high protein I’ve reversed type 2 diabetes and the way I’m eating today is the way I’ll eat for the rest of my life. For the rest of my life I’ll eat only meat and green vegetables (occasionally onion, garlic, tomato and carrots). No sugar, wheat, corn, potato, or rice at all in my diet. Once every 3 months I eat pizza and twice a year I’ll eat dessert (my birthday and wedding anniversary).

  16. So if i want to order supplements for a lean gain should i be ordering mass gainers since they have crabs in it and u supporting carbs or the regular whey isolate that don't have carbs at all

  17. 20% of the carbs max should be sugar… good bye all fruits? hello white rice, white bread?

    White Rice > Apple?

  18. Here is my question. How many carbs in too many? I usually consume anywhere's from .8g to 1.2g of carbs per lb. So most days I'm between 150g & 200g of carbs a day.
    I definitely have not eliminated them. I also consume about 230g to 300g of protein a day, and around 50g- 70g of fat in a day. Calories vary but are usually around 2500.
    I've become extremely vascular since I started counting my macros and my abs are becoming extremely shredded. My weight has maintained around 173lb -177lbs.
    My body fat content went down from 10.6% to 8.6%.
    I would love to be able to gain more muscle weight without adding the fat. I can definitely find more carbs in my diet lol. I love vegetables and rice

  19. Carbs are definitely important. I love pasta and fruit. Tough looking at pasta as sugar but you have to

  20. Almost everyone in my dad's family are big., mom was ultra skinny. I was 500lbs till I learned to eat better. And workout

  21. I was ketogenic. And I could not be consistent with it. However I did achieve results. But constantly trying to stay in ketosis when my schedule or life did not allow it was silly and stressful. No longer keto I enjoy my pasta and bread now but definitely to a minimum.

  22. It's all about blood sugar and insulin.
    Sorry your advice isn't for weight loss.
    Keto with Intermittent fasting is great but change up with a sweet potato, healthy rice, lots of low glycemic vegetables etc…
    Calories
    50% fat, 30,% carbohydrates and 20% protein is fine if you're hitting the gym everyday, very active and bulking while losing fat like the last 15 lbs.
    4 years ago I was 320 lbs, today 189 lbs with 18% body fat.
    I'm losing 1% body fat monthly but gaining 1 lb.
    Go figure

  23. Because of hormones, volume is not the only factor in satiation. In fact, in my experience it's a pretty minor factor in feeling satiated.

  24. I love you Jeff, you are brilliant but you don't really know how starch work! We have a ton of amylas to break down starch as fast as sugar. It's the fact that many starch rich food is also filling and or rich in fiber. But overall, this was a great video!

  25. Everything you said was all correct and nothing was false information. But most of all beginners who start working out have a dysfunctional body with one or many damaged internal organs that need to be fixed before doing a nutitional intake of carbohydrates. Those with liver damage need to avoid carbohydrates and protein becuase non alchoholic Hepatic Fibrosis or Cirrhosis will develop more ascities and edema in the lower extremities and the healing process is halted becuase the liver has to process the protein and carbs. people with both liver and panreatic problems need to focus on high fats, becuase those two endocrine glands/organs affect hormone production, since the digestive system and endocrine system communicate with the brain for homeostatic hormone release.

    i have done Keto since 2017, I learned that once i got healthy, and my organs were all working the way they were supposed to, i reintroduced some carbs like pasta, rice, potato chips, pizza, chinese food. and they provided me explosive endurance and energy when doing heavy weights. in fact, i reached a plateu in muscle size, but not strength untili introduced carbs again once i was healthy.

    I like the term Get healthy to lose weight, not lose weight to get healthy; every client ive started on keto, has had insane results on not just losing weight, but in healing their organs and restoring insulin function and liver function, as well as thyorid, thymus, and intestinal flora. I really think the medical research of keto is undeniably effective, but i also know the extremists will disagree with me saying that im breaking the "Cult" rules, by saying carbs are actually good for you once your internal organs are functioning the way they're supposed to.

  26. Replacing your carrot cake with grapefruit as a snack can lose you up to 90% of what little joy you still have left in your life.

  27. I eat full fat cream, lamb, mixed veggies, and a little handful of berries and am seeing all kinds of gains, all my numbers are better and I feel great. – every low carber ever

    Just kidding, low carb sucks

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