#1 Absolute Best Meal Plan To Lose Weight Faster

Hello Health Champions we keep hearing about  how important carbohydrates are and how bad fat  

is and how losing weight is all about creating  a calorie deficit but if it's that simple then  

why is 80 of the population overweight and why is  it getting worse so quickly let's talk about that  

calories in calories out is often quoted as an  irrefutable law of physics and it is indeed true  

however that's not the whole picture and very  often more important than learning the truth  

is unlearning that which is untrue and here's  how the calorie story usually goes if you are  

hypothetically burning 3 000 calories per day and  you want to lose some weight you cut back to 2500  

now you have a deficit of 500 so with seven days a  week that's 3 500 calories per week so now you're  

losing one pound per week simple enough so you  keep that up and every week you lose one more  

pound and if you weigh 200 pounds then all  you have to do is to keep this diet up eat  

2500 calories for 200 weeks and you will weigh  exactly zero you will completely disappear now  

how many people think that's going to happen  I didn't think so because we know something  

changes along the way the body doesn't like to  disappear it likes to stay alive it likes its  

physical existence so somewhere along the way  it's something changes and in the beginning we  

might be losing weight nice and steady but  after a while after a few weeks the weight  

loss plateaus but we don't give up so easily so  now instead of 2500 calories we cut down to 2  

000 and again we have a 5 500 calorie deficit and  the story repeats so for a while we lose a little  

bit more weight but then after a while the body  has this sense of not wanting to disappear so it  

changes something it cuts back on the expenditure  it adapts it spends less energy because it doesn't  

like to disappear whatever perception it has of  the weight that it wants to keep is a set point  

and it doesn't want to deviate too far from that  set point so we cannot simply count the calories  

and do the math and think that's going to happen  and this is what millions and millions of people  

experience every day that they lose for a while  and then it plateaus and then it starts going back  

up and every time they do this it gets a little  bit harder so this is not the solution and yes  

the law of physics it's still true but what it  doesn't account for is that in a living organism  

that organism has the ability to change things  one huge key to losing weight is to eat more  

unprocessed foods but there's more to it than  the usual story which goes something like this  

that you should eat more whole grain instead of  white toast and if you do that we're told you're  

going to get so much more nutrients and so much  more fiber and it's absorbed much slower and you  

will lose the weight well here's the truth of it  that when it comes to vitamins and minerals there  

is a significant difference that for the most part  you lose anywhere from five to eighty percent of  

the vitamins and minerals when you go from whole  grain to White so there's a significant difference  

but short term that's not going to matter too much  for weight loss then they say that there's so much  

more fiber but turns out there's only 1.9 gram  versus 1.1 so it's not insignificant there is  

a difference but it's not a huge difference and  then we're told that their net carb difference  

is different but it turns out the net carbs  only go from 10 to 12 and a huge portion of  

what matters is the glycemic index which is  a measurement of how quickly does that bread  

become broken down and digested and turn into  blood sugar and here we see the whole grain has a  

glycemic index of 74 and the white toast is about  75. so there's a myth here that there's a very  

very small difference in terms of blood glucose  and the impact on diabetes and weight loss and  

Insulin they are basically the same so short term  there's really no difference long term it does  

matter with the vitamins and minerals but you're  really better off skipping both of these there  

are some grains though that are a good bit better  and some of them can get as low as into the 50s  

but what we're talking about here is bread that  looks like this it's heavy as a brick it basically  

sinks if you put it in water that's how heavy it  is and you can see all of the individual current  

journals because they haven't broken down the  kernels they don't grind the flower to make  

this kind of bread and it's the same thing if  you're going to do oats you want to do the steel  

cut oats where they don't grind it they don't  steam roll it it's still the whole grain and now  

it's absorbed much much slower you're also much  better off if you do some ancient grain that means  

something that we haven't destroyed with genetic  manipulation so Rye is a good example you also  

have things like barley steel cut oats you have  some old grains like Ember and einkorn and spelled  

but stay away as much as you can from the modern  wheat and stay away from things that are made from  

ground flour now if you're type 2 diabetic then I  suggest you leave grains out all together because  

even though 50 is a whole lot lower than 75 it's  still not really a low glycemic food however if  

you are insulin sensitive if you're metabolically  healthy and you'd like to have some grain once in  

a while then use these Ancient Grains but I still  don't think you should turn it into a staple have  

it once in a while in moderation like I use this  one occasionally to make garlic bread you toast it  

you spread butter and garlic on it and it's super  delicious but I might have that once a week so  

what's much much more important than calories  is how does this food influence your body and  

how does that affect your behavior so the first  thing we have to understand is one of the keys is  

called blood sugar blood glucose and this is super  super important for the body to keep it regulated  

to keep it within a very tight range so imagine  how tightly regulated this is if you can eat 10  

grams of carbohydrate and if you're metabolically  healthy see if everything is working then shortly  

thereafter whether it be 30 minutes or 60 or 90  minutes your blood glucose is going to be within  

that narrow range of 80 to 90 milligrams per  deciliter and if you're metabolically healthy and  

you eat 200 grams of carbohydrate then a little  bit later might take a little bit longer maybe  

90 minutes to two hours but you will still be in  that same range that is how incredibly powerful  

the body is and how important it is for the body  to keep it in that tight range and the body uses  

different hormones to accomplish this so when  you eat a carbohydrate and your blood glucose  

goes up the body releases a hormone called insulin  that acts as a guide for that glucose to get it  

out of the bloodstream and into the cell so one  of the keys to to losing weight is to stabilize  

blood sugar not just to lower it or keep it in  a certain range but to stabilize it and keep it  

from fluctuating too much because here's what  happens if you eat something that is quickly  

absorbed a lot of carbohydrate that's absorbed  quickly now you get a glucose Spike that food  

gets quickly into your bloodstream your blood  glucose goes up and now your body has to act  

on an emergency because if that glucose goes too  high that's very dangerous for your brain you can  

actually get into a coma if that gets totally  out of control so as soon as it starts Rising  

your body releases insulin and if you have  a glucose Spike you get an insulin spike a  

corresponding insulin Spike so here's basically  what that looks like so if this is the range  

where your body is doing okay and let's say that  it's a little bit lower because you have unstable  

glucose and then you eat something and your  glucose goes up and then shortly thereafter your  

insulin responds to that and you get this insulin  Spike and then when insulin is high it guides the  

glucose out of the bloodstream so now glucose  drops again but if we have a lot of insulin  

because we had a lot of glucose then it tends to  overshoot especially if this is going on for a  

while so now your glucose is low and now you get  hungry and you eat something so now your glucose  

starts going up again and the insulin which was  on its way down now responds to that new insulin  

Spike and it pushes the glucose down and so on  and so forth and every time that your glucose is  

really low now that's another emergency for the  body so now the body releases a hormone called  

cortisol to raise blood sugar so there's two ways  that you can deal with this low blood sugar that's  

to release cortisol to make new glucose in the  liver and the other way of course is to eat so  

you're going to make cortisol and you're going to  get cravings and so you keep this roller coaster  

going and this is why these blood sugar swings  also leads to more Cravings because every time  

that your glucose is low then your brain brain  doesn't have the fuel that it's used to because  

if you always eat carbohydrates then you're  teaching your body to only use carbohydrates  

so when it drops a little bit your body doesn't  know what to do you get a little light-headed you  

get a little irritable and you probably recognize  that when you're irritable is when you had the  

Cravings that's when you reach for something and  the more Cravings you have the more you tend to  

start snacking and the more snacking you do the  more you increase your food you increase your  

caloric intake and you also increase your calorie  storage of course especially when you have these  

blood sugar swings because every time that insulin  is high and it pushes this glucose down whatever  

glucose you can't use in that moment has to be  stored and you have a very limited ability to  

store carbohydrates you can only store so much in  the liver and when that storage is full all the  

rest of this glucose gets converted to Fat so this  insulin whenever it's high it pushes the glucose  

into a cell but this insulin is also promoting  the conversion of glucose to Fat so every time  

that you have this roller coaster then you're  promoting fat storage another popular concept  

is to front load your calories and what does that  mean well most people if we look at a 24-hour day  

then at midnight they're still sleeping then  they wake up in the morning and they tend to  

have a small quick breakfast because they're  in a hurry so they just grab something and then  

they sit down for lunch and they have a little  bit more time but they're still kind of rushed  

and then they come home for dinner and they  eat most of their food in the evening and the  

problem with this is that assuming that they eat  a certain percentage of carbohydrates through all  

these meals then for a small meal you get a small  insulin Spike for a larger meal you get a larger  

insulin Spike and for the biggest meal you get  the biggest insulin Spike and then you go to bed  

and then you might have some additional snacks in  between here because a lot of people do but this  

is what you don't want to do this is the opposite  of front loading because here you're back loading  

you're eating most of the food you're creating the  biggest insulin Spike just before you go to bed so  

it's going to take the body a good amount of time  to process this food and when you go to bed you're  

not really going to use a whole lot of it so front  loading means that instead you eat your biggest  

meal in the morning and then you have a smaller  meal for lunch and your smallest meal at dinner  

time and just like we saw before now you have the  biggest insulin Spike you can store the most in  

the morning early in the day and then you eat less  and less you store less and less so you have a  

chance as you go through the day to burn through  some of that and then as you go to bed there's  

not all this insulin that's going to start acting  on storing food for you into fat and this relates  

to how much time your body actually spends in fat  burning so if you eat your biggest meal toward the  

end of the day let's say at seven o'clock then by  midnight you've barely started burning fat you're  

still putting fat you're putting calories away  turning them into fat so let's hypothetically say  

that it gets to midnight before you start burning  fat now you have seven hours to burn fat and allow  

that insulin to drop throughout the night before  you wake up and start all over whereas if you  

start with the biggest meal and finish with the  smallest you've already processed through some of  

that and you get a couple of hours of fat burning  before midnight and then you still have the seven  

hours here plus there are much lower insulin  levels going into the sleep so you probably  

get more fat burning here than even you do in the  beginning of this period so here you have about  

seven hours of fat burning but with the other  model here with the front loading you might get  

nine hours of fat burning so there's two benefits  to that you get a longer period of fat burning but  

you also finish the day with a much lower level of  insulin so once you go to sleep that low level is  

allowed to continue to decrease and get lower and  lower so by the time you have your first meal you  

probably much lower insulin you've allowed your  body to reverse some of that insulin resistance by  

the time you get into having your first meal but  if we really understand these principles we can  

take this one step further so let's say instead of  having that breakfast meal we just skip breakfast  

all together because we still have some food the  body is not going to run out it's just a habit  

and instead we have a larger meal for lunch and  about the same size for dinner so depending on  

how hungry you are you eat until you're full right  you don't force food you don't eat excessively but  

you you also don't deprive yourself you eat until  you're full and if you understand what triggers  

insulin which is glucose now if you eat more  protein and fat and less carbohydrate now you  

can eat till you're full you can eat to satiety  and still only make about half as much insulin  

it doesn't take much insulin to process that food  because your blood sugar is much more stable there  

are no huge swings to respond to one analogy  is that if you eat high carb it's like putting  

gasoline on a fire but if you eat low carb it's  like you put a Log on the Fire it's going to keep  

you warm for hours instead of minutes and then  your second meal of course also will be low carb  

so you still get that low trigger of insulin and  now even though you ate a bigger meal because your  

insulin and levels are lower overall you get into  fat burning faster so you still get that couple of  

hours before midnight but now you have a full  12 hours from Midnight to lunch when you have  

your first meal so instead of seven or nine now  you get 14 hours so you get twice as much time  

in fat burning as the first example but you also  benefit from the overall lower insulin levels so  

if your insulin levels are already high if you  have trouble losing weight then this Top Model  

is going to be very difficult to reduce weight  width whereas if you drop to the bottom here  

that would be your best bet to really allow that  insulin to reverse the insulin resistance to drop  

long term so here's the meal plan first you  lower your carbs a little bit so that you can  

stop snacks you start stabilizing your blood sugar  and you cut out the snacks it might be a little  

uncomfortable for just a couple of days but your  body will get used to it very very quickly and  

then you start looking at the feeding window the  time period during the day that you're eating so  

let's say you're starting at 12 hours and then  you put your breakfast a little bit later and  

your dinner a little bit earlier so you're down to  10 hours now there is 14 hours without food that  

you can actually burn some fat instead and then  you keep doing this you put the breakfast a little  

later until it becomes lunch you put the dinner a  little bit earlier until you go from 10 to 8 to 6  

hours of feeding window then at the same time you  go from three meals a day down until you only need  

two meals a day and for most people that's going  to be plenty you're going to get great results  

there however if your body is super stubborn or  if you prefer to try it and see if it works and  

if you feel good at it you can go down to one meal  per day it also doesn't hurt to change things up  

a little bit so your body doesn't get stuck in  any one pattern so you can plan your actual meal  

a million different ways but you start with the  protein it could be beef but get the best quality  

that you have access to it could be fish try to  get wild caught if you can it could be poultry  

it could be chicken wild birds turkey could be  wild game could be venison elk buffalo bison you  

name it anything that is raised properly on food  that is proper for that species is a good source  

of protein if you're a vegetarian or a lacto over  vegetarian this could be eggs it could be tofu it  

could be nuts and seeds something that's a little  bit more concentrated in protein then you add some  

vegetables and these you want to emphasize the  leafy greens like lettuce and spinach and kale  

and collard greens or any leafy green that you  like it could be parsley or bok choy it doesn't  

really matter they're all mostly similar then  you can also have some non-starchy vegetables  

like bell pepper and cauliflower and broccoli if  you're a little bit more or insulin sensitive if  

your body is not so stubborn you could throw in  a little bit of sweet potato or regular potato or  

other tubers but if your body is pretty stubborn  or if you're a type 2 diabetic then you want  

to stick with a non-starchy vegetables and the  leafy greens so you start with a moderate amount  

of the protein and then you load up with as much  vegetables as you can eat basically and then you  

add in fat to satiety you add enough fat to make  it taste good you add enough fat to feel full and  

this fat could be natural fat as part of the meat  or the fish it could be added natural fats like  

butter or extra virgin olive oil things that have  been minimally processed coconut oil and ghee are  

also excellent choices and remember just because  you hear that low carb diets are high fat diets  

that keto you can eat a lot of fat that does  not mean that more fat is better it's not the  

fat that does it it's the lack of carbohydrate  that does it but you still need to eat enough  

fat to satiety but if you are eating this way and  you're stuffing yourself full of fat and you're  

not losing weight then you're probably eating too  much fat so remember moderate protein greens as  

much as you can eat and then fat to satiety so if  you notice that I sometimes say if you are very  

insulin resistant if your body is very stubborn  so how do you find out what do I mean by that well  

the best way really is to get some blood work and  to understand what the blood work means you want  

to understand your glucose your A1C levels your  insulin levels your triglycerides and how all of  

that fits into your metabolic health and how that  carries over to your cholesterol levels so I have  

recently released a blood work course where people  can learn more about that because unfortunately  

most doctors don't really have much knowledge  Beyond just measuring the glucose level and if  

it goes crazy then they say here's your metformin  or your medication but we can find out things 20  

years earlier that can save us a lot of time and  grief so put a link down below if you want to  

learn more about that course if you enjoyed this  video you're going to love that one and if you  

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