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One of the many nutrition program options out there. I break down how carb cycling works, how to set up your program and more!

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Discover how to eat LOTS of carbs and NEVER store them as fat: http://gl12.net/ythowmanycarbs4cs

Inside the short fat loss video, I’m going to teach you exactly how many grams of carbs you should be eating per day based on your activity level to lose belly fat as fast as possible. And I’m going to talk about three different levels– sedentary, moderately active, and then high intensity exercisers or endurance athletes.

So let’s quickly talk about how to manipulate carb intake for faster fat loss based on your activity level.

If you’re sedentary, your metabolic demands and needs are going to be totally different from people who are active. So if you’re sedentary, that’s why I recommend that you go very low carb and you keep your impact carbs under 50 grams per day about six days of the week.

If you’re moderately active, I recommend that you intentionally consume paleolithic type of carbs, so paleo carbs. So you can still have some potatoes. You can still have some yams. You can still have some squash. Just make sure you avoid processed foods.

The third category is a high-intensity exerciser or an endurance athlete. And this is the category that I fall into, where I’m going to be intentionally adding starches back into my diet, particularly white rice, potatoes, oatmeal, yams, squash, ripe fruits, especially bananas, which contain a lot of sugar. These are the carbs that are desirable by a high-intensity exerciser.

Because if you don’t eat these carbs and you exercise intensely six to seven days a week, you’re going to end up suppressing your thyroid, slowing down your metabolism, lowering your leptin levels, and decreasing your insulin sensitivity.

So as far as gram ranges go, if you’re moderately active, you want to be around 100 to 150 grams per day. If you’re in a high intensity category like myself, you’re going to up that to 200 to 250 grams per day if your goal is to lose weight. Remember, if your goal is to gain muscle, the approach totally changes.

Now, if you’re wondering how to do this the right way– the right food combinations, the right timing, the right portion control– these are all key elements that make this work. And somewhere around this video, you’re going to see a link that you can click or tap. And you’re going to learn all about my proprietary carb cycling method called Macro-Patterning. It teaches you how you can still eat lots of carbs and still lose belly fat.

Keep going strong.

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Are you stuck in your weight loss process? are you finding all these low calorie diets hard? Then Carb-cycling is the diet you should follow, it’s the world’s easiest diet to follow and adapted by almost all fitness athletes from around the world.

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Please watch: “BICEP WIDTH”

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Dr. Berg discusses how to bust through your weight loss plateau set point using several action, which go beyond low carbs. This webinar is for people with stubborn belly fat. You’ll learn about the insulin index and insulin resistance. Insulin is the hormone that acts as a switch between burning fat or burning sugar. There are many thing that are counter-intuitive about losing weight, esp. as it relates to dietary fats and protein.

Dr. Eric Berg DC Bio:
Dr. Berg, 50 years of age is a chiropractor who specializes in weight loss through nutritional and natural methods. His private practice is located in Alexandria, Virginia. His clients include senior officials in the U.S. government and the Justice Department, ambassadors, medical doctors, high-level executives of prominent corporations, scientists, engineers, professors, and other clients from all walks of life. He is the author of The 7 Principles of Fat Burning, published by KB Publishing in January 2011. Dr. Berg trains chiropractors, physicians and allied healthcare practitioners in his methods, and to date he has trained over 2,500 healthcare professionals. He has been an active member of the Endocrinology Society, and has worked as a past part-time adjunct professor at Howard University.

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Disclaimer: Dr. Berg does not diagnose, treat or prevent any medical conditions; instead he helps people create their health to avoid health problems. He works with their physicians, which regular their medication.

This video is not designed to and does not provide medical advice, professional diagnosis, opinion, treatment or services to you or to any other individual. Through my videos, blog posts, website information, I give suggestions for you and your doctor to research and provide general information for educational purposes only. The information provided in this video or site, or through linkages to other sites, is not a substitute for medical or professional care, and you should not use the information in place of a visit, call consultation or the advice of your physician or other healthcare provider. The Health & Wellness and Dr. Eric Berg, D.C. are not liable or responsible for any advice, course of treatment, diagnosis or any other information, services or product you obtain through this video or site.


Everything you want to know is right here…

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▼ Thrive Market is my favorite new online marketplace that sells the top organic and healthy products at wholesale prices shipped straight to your door. At Thrive Market, you can sort the entire catalog of products in one click by categories or dietary preferences like “vegan,” “gluten-free,” or “sustainably sourced.” Thrive Market’s mission is to make healthy living easy, affordable and accessible to everyone. Shop around and you’ll find all your favorite trusted organic and non-GMO premium brands at up to 50% OFF! ▼

▼watch in 1080 HD pls so it’s less potato-y▼

** I hope you guys like this video! I’ve never done a sponsored video before, and have held back on many opportunities but I love Thrive so much that it was a perfect fit 🙂 I hope you guys try it out and let me know what you get if you do! (cough CHOCOLATE CHIPS).
Even though it’s sponsored, I tried to make a video that would be useful for people who want to incorporate more plant based meals but want higher protein options. It’s a video I would make sponsored or not spons.
Also, I know the word cutting/fat loss usually = low carb, low fat, ultra high protein for many people (how I used to think as well). When I want to cut fat, I try to pack a lot of nutrients into a meal, because that is what keeps me satisfied and full longer! I just eat smaller portions of everything, I don’t cut out an entire macronutrient or food group.**

▼All Recipes are for 5 servings. You can search these exact recipe names in myfitnesspal if you want to track them!▼

▼SJ Oatmeal Cups▼
2 Banana’s mashed (or do 1 banana + 1/2 cup applesauce, depends how banana-y you want it!)
1/2 cup almond milk + 1 scoop vegan vanilla protein powder whisked together
1 flax/chia egg (1 tablespoon grounded flax seed + 3 tablespoons water, let sit until gel)
Vanilla extract

1.5 cups rolled oats (or you can do 1 cup rolled, 1/2 cup steel cut)
1 teaspoon baking powder
1/4 cup hemp seeds
2 tablespoons powdered peanut butter (optional, but adds more protein)
*also add in any combo of nuts, dried fruit, seed that you want*

Mix wet & dry separately and then combine. Bake at 350 for 15-20 minutes until firm in the middle.
BTW, I like my oatmeal cups on the “drier” side. After all the batter is mixed, feel free to add more milk!
Wrap each cup individually, refrigerate the first 2 days and freeze the rest!
I serve mine with a little bit of maple syrup + peanut butter heated in the microwave. You can also add more milk to thin it out and make consistency more of traditional oatmeal!

Macros for base oatmeal cup, no powdered PB or PB topping:
Macros including powdered PB and 1 T PB topping:
14F/35C/17P (8 fiber)
Macros without powdered PB and 1 T PB topping:

▼SJ Lentil Bean Soup▼

Garlic, Onions, Zucchini, Squash (whatever veggies you want to use)
Sauté in a little bit of olive oil
Add in
1 can diced tomatoes
about 1/2 can Cannelloni Beans
Season with salt + pepper and simmer for a few minutes
Add in
~1/2 cup veggie stock
1 cup green lentils
1 box Tolerant red lentil pasta
Cook for 8-10 minutes until al dente
Throw in some spinach/kale and fresh basil and just stir until wilted
Servings: 5
Macros per serving: 1.4F/54.9C/20.8P (15 fiber)

▼SJ Marinated Tofu▼
1/2 cup liquid aminos
2 tablespoons toasted sesame seed oil
1 tablespoon chili garlic paste or Sriracha
2 tablespoons agave or pineapple juice
Grated ginger or ginger paste
Grate garlic or garlic paste/powder
Salt n peppa

-Pressed tofu (for 5 days worth I would recommend using at least 2 blocks)
-Veggies (up to you!! try to get seasonal ones that will roast/grill well).
**Depending on how much veggies you use, you may need to make more marinade. I would suggest just adding more aminos and agave/pineapple juice + seasonings. Sesame oil is pretty strong so I wouldn’t go higher than 2 T. Adding more chili garlic paste/Sriracha is up to your spice preference.
Marinate together for at least 4 hours.

To roast: put on lightly greased baking sheet (no aluminum or parchment for maximum crisp)
425 for 15-20 minutes (keep an eye on it, each oven varies).
To grill: place in a grill basket, grill around 400 for 15-20 minutes.

Macros for tofu + marinade (this is including the exact measurements for the marinade, but I doubt the marinade will get completely soaked up so it’s a rough estimate):
12F/12C/17P per serving

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boobs were sponsored by aerie strapless push up bra in 3 sizes too small


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The ketogentic diet is the latest fad diet. In this video men’s style, grooming, fitness and lifestyle expert, Aaron Marino of IAmAlphaM, AaronMarino, and Pete & Pedro says that the lifecycle of the fad diet is that it goes away and comes back with a cooler name. None of these diets are new; however, Alpha’s going over the ketogenic diet.

How the Keto Diet Works
The body, including your brain, needs glucose to function. The glucose comes from carbs. But wthout glucose, your body will use ketones instead of carbs. The ketogenic diet takes your body into the state of ketosis where your body burns fats for energy. The object of the diet is to force your body to get into and stay in a glycogen deprived state and maintain a mild state of ketosis. You find out if you’re in ketosis by urinating on a keto-stick. Click the image below to see the percentage of macros for a regular diet, low carb, paleo, and keto diets:

The Up and Down Sides
The keto diet has no starches. The upside is that fat falls off, and you can eat as much fat as you want. It’s all about fat. Some claim that they think clearer and that cancer can’t thrive and grow in the absence of glucose. The downside is the keto-flu when starting the diet. Another downside is low energy levels – your body needs carbohydrates. Without carbs, you have a zero chance of gaining muscle because you need glucose and glycogen.

Educate Yourself
It’s crazy how little people know about what they’re consuming and why their body needs certain things. People need to educate themselves about what is important for your body. Alpha took nutrition in college, and it changed his world. He attributes his health to understanding food. 90% of what your body looks like is what you eat! You can learn from Skillshare without having to go to college. It’s an online learning community, featuring 150+ classes on nutrition. It’s incredible!

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