3 BEST Diets to LOSE WEIGHT & BELLY FAT
Today I’m going to share with you the three best ways to easily lose belly fat and overall body fat at home. Since there’s no way to Target the fat burn just from our belly area we have to burn fat from our whole body to tap into the fat stores around our midsection. And although exercise can increase the amount of calories that we burn and help us burn a little more fat the main driver of fat loss is going to be diet.
So I want to give you guys the best 3 diet approaches too easily burn fat fast. As you burn fat from your whole body you’ll definitely notice a difference around your waist and like I said these diet approaches are very effective for seeing results within a few days. 2 effectively burn fat we can’t just concentrate on calories in and calories out. Insulin is a fat storage hormone and it is directly linked too fat loss. If you want to burn fat the fastest way to do it is by controlling and lowering your insulin levels. Insulin is released to control your blood sugar by shuttling glucose into your muscles and your liver to be used for energy. When your insulin levels are hi your body cannot burn fat. In fact, It has no need to burn fat because your body can get plenty of energy from the glucose that’s in your bloodstream that triggered the insulin to be released, to begin with. The worst part is that not only does insulin block fat loss but it also causes the body to store excess glucose as fat.
However, all hope is not lost you have another hormone known as glucagon that pretty much has the inverse function. After depleting stored glucose from your muscles and from your liver your blood sugar will begin to drop. When your blood sugar drops too low glucagon can actually raise your blood sugar by converting glycerol in your fat cells into glucose for fuel. Glucagon also signals the fat cells to release free fatty acids in a process known as lipolysis. To put it simply glucagon signals the body to release stored fat to be used as fuel. There are many studies that compare the effects of these two hormones insulin and glucagon. But my favorite is one of the simplest where a group of researchers studied the effects of these two hormones on rats. The study was published in the Journal of Comparative and Physiological Psychology In this study half of the rats were injected with insulin and the other half were injected with glucagon. The rats that received the insulin gained body fat and ate more. The rats that received the glucagon lost body fat.
Now nobody’s going to be injecting you with glucagon but there are ways that you could naturally lower your insulin levels and increase your glucagon levels through diet. And these 3 diets that I’m about to go over do exactly that in the most effective way. As long as blood sugar is available your body will preferentially burn that for fuel over fat. So what is the best way to lower blood sugar in the shortest amount of time? The answer is the first dye method that we’re going to go over and that’s fasting. There is no better way to lower insulin levels and lower blood sugar levels then not eating at all. Now I’m not advocating for you to starve because that usually leads to a binge which leads to a very high spike in blood sugar and insulin storing any kind of fat that you might have lost right back if not more.
But I do highly recommend that you try a couple simple fasting approaches such as intermittent fasting which involves a 16 hour fast followed by an 8-hour feeding window. A little bit of a more advanced version of fasting would be a 20-hour fast followed by a four hour feeding period this is typically referred to as The Warrior Diet. And even more advanced than that would be the one meal a day diet where you would fast for the entire day and only eat one meal. After that comes your longer-duration fasts where you don’t eat anything for 2 to 7 days. Although I don’t recommend these for beginners fasting for longer durations is scientifically proven to be the most effective way to lower blood sugar and insulin levels while simultaneously increasing glucagon levels. Meaning there is no other diet approach out there that will lower your insulin and burn fat quite as much as fasting. And this makes perfect sense because even protein can be converted into glucose and can spike your insulin. But if you eat nothing at all the only thing that your body has to work off of for energy after depleting your liver and your muscles of glycogen is stored energy in the form of fat. Again don’t worry if you’re not willing to not eat for 7 days that’s something that I only recommend to people that have a lot of experience
My passion for fitness began when I was 14 years old. I naturally fell in love with training and haven’t stopped since. At 18 years I acquired my first personal training certification from ACE after which I opened my first gym in 2011, Gravity Training Zone. I'm now in the process of opening up my third location! I love to share my knowledge through personal training, my online courses, and youtube channel now with over 1,000,000 subscribers! I'm always here for my customers so if you need help don't hesitate to send your questions to firstname.lastname@example.org