The BEST And WORST Way To LOSE BELLY FAT

Summary

Highlights

• 93% struggle to lose fat due to misinformation. 🚫
• A ranking system from Superior (S) to Fail (F) tiers for fat loss strategies. 🎯
• Intermittent fasting offers multiple health benefits and ranks high on effectiveness. ⏱️
• Calorie counting aligns with energy balance principles but needs dedication. 📊
• Concerns about long-term effects of weight loss drugs like semaglutide. 💊
• The risks of surgical options like liposuction and why they're controversial. ⚠️
• Critiques on fad solutions such as fat burners and detox teas. 🔍
• Encouragement towards a personalized, mixed approach for sustainable fat loss. 🌟

Key Takeaways

• Science-backed fat loss strategies are crucial for effective weight loss. 🧬
• Intermittent fasting is highly recommended due to its broad health benefits. ⏰
• Calorie counting works but requires diligence and can be challenging. 🔢
• Avoid relying solely on fad diets like fat burners and detox teas. 🚫
• A combination of methods tailored to individual needs is often most effective. 🔀

Overview

Chapters

• 00:00 - 01:00: Introduction and Criteria The chapter discusses the difficulty people face in losing fat primarily due to misinformation and unqualified advice available online. It introduces the premise of receiving guidance from a qualified expert such as a doctor, scientist, or professional bodybuilder. The chapter proposes to evaluate and rank 20 fat loss strategies from best (S-tier) to worst (F-tier), leveraging a decade of experience to distinguish effective methods from ineffective ones.
• 01:00 - 04:00: Intermittent Fasting This chapter on 'Intermittent Fasting' explores various fat loss strategies based on the author's personal experimentation through multiple bulking and cutting phases. The author, who has coached thousands of clients, begins by establishing criteria for evaluating these strategies, highlighting scientific validity and effectiveness as critical factors. The content promises to delve into proven methods backed by peer-reviewed studies and reliable outcomes.
• 04:00 - 06:00: Calorie Counting This chapter discusses the effectiveness and safety of various dietary strategies for calorie counting and weight management. It emphasizes that a strategy is not viable unless it consistently yields measurable results across many individuals and remains safe with no significant health risks. Intermittent fasting, also known as time-restricted feeding, is introduced as a technique that focuses on cycling between periods of fasting and eating, rather than restricting specific foods.
• 06:00 - 08:00: Obesity Medications The chapter discusses the effectiveness of intermitted fasting patterns over traditional diets for weight loss in overweight and obese patients.
• 08:00 - 10:00: Liposuction and Fat Burners The chapter covers topics related to liposuction and fat burners, beginning with an introduction to the popular 16:8 method of intermittent fasting. This method involves skipping breakfast and eating within an 8-hour window, typically from noon to 8 p.m., followed by a 16-hour fasting period. This approach is suggested to aid in managing type 2 diabetes and improving glycemic control. The chapter also implies a personal anecdote about enhancing the fasting window for more aggressive results.
• 10:00 - 13:00: Keto and Cool Sculpting The chapter 'Keto and Cool Sculpting' explains the benefits and methods of intermittent fasting, emphasizing practices such as 20-hour fasts with a 4-hour eating window, and occasionally extending to 24-hour fasts. A systemic review from the New England Journal of Medicine is cited, which highlights the positive effects of intermittent fasting on health, aging, and disease. According to the review, intermittent fasting enhances stress resistance, increases autophagy for cellular cleanup, and improves mitochondrial function.
• 13:00 - 16:00: Weight Watchers and Vegan Diet The chapter discusses the benefits of a well-managed diet on health, highlighting how proper insulin sensitivity can significantly reduce inflammation, promote weight loss, and offer protection against various health conditions such as diabetes, cardiovascular diseases, cancer, and neurodegenerative disorders. It emphasizes the importance of fasting as a dietary strategy unless the dietary plan requires consuming an increased amount of food. In such cases, a 12-hour fast might be introduced as a starting point.
• 16:00 - 19:00: Fat-Free and Carnivore Diets The chapter discusses different fasting strategies and dietary approaches, focusing on intermittent fasting as a method for weight management. It introduces a concept called Progressive Fasting, where fasting duration is gradually increased up to a 20-hour fast with a 4-hour eating window. Additionally, when intermittent fasting is no longer effective for weight loss, the chapter suggests transitioning to calorie counting as a strategy. This involves monitoring energy balance by tracking calorie intake versus expenditure.
• 19:00 - 23:00: Low Carb, Zero Carb, and Blood Type Diets The chapter discusses various dietary strategies that can aid in weight loss, specifically through maintaining a caloric deficit. It begins by acknowledging the common approach of avoiding calorie counting, despite its effective outcomes when done correctly. It mentions studies that substantiate the link between a negative energy balance and fat loss, drawing parallels to the first law of thermodynamics - energy conservation, to explain how calorie counting transforms energy intake to facilitate weight loss.
• 23:00 - 27:00: Paleo and Weight Loss Surgeries The chapter discusses the concept of energy balance in the context of weight management, emphasizing the importance of tracking energy consumed versus energy expended. It notes that according to the first law of thermodynamics, energy entering a system must equal the energy leaving plus any changes stored within the system. It suggests that maintaining a caloric deficit will lead to weight loss while a surplus will result in weight gain, thereby placing calorie counting as a high priority (tier A) strategy for weight management.
• 27:00 - 30:00: Intuitive Eating and High Protein Diets The chapter discusses the challenges and effectiveness of intuitive eating and high protein diets. It highlights that while not effortless, these diets can be highly effective with diligence and accurate tracking of food intake. The process is compared to learning to ride a bike, where initial difficulties give way to ease with practice. Many people, including clients of the speaker, find the psychological aspect of food tracking particularly challenging. The use of apps like MyFitnessPal or Lose It is mentioned as tools to assist in this process.
• 30:00 - 31:30: Combination Strategy and Conclusion The chapter discusses the evolution of technology in relation to fitness and health management, suggesting a future where AI could simplify tasks such as calorie counting by analyzing food from pictures. It emphasizes the effectiveness of calorie counting if persistence is maintained, while also touching upon the use of semi glutide in achieving success in these endeavors.

The BEST And WORST Way To LOSE BELLY FAT Transcription

• 00:00 - 00:30 93% of people cannot lose fat in 2025 because of misinformation or they're following the wrong plan and everyone online seems to be a fat loss expert with zero actual qualifications but what if you could get a doctor scientist Pro bodybuilder giving you the right answer I'll be covering 20 of the best and worst fat loss strategies based on the latest science I'll rank them from s to F tier s for Superior and F for 100% fail I know what strategies work and won't work because in my decade of doing
• 00:30 - 01:00 this I've gone through five bulking and cutting phases to become a pro I've personally experimented with many of these on the list and not only that I've coach thousands of my own clients and all of them have tried some of these on the list and I know exactly what works and what doesn't let's not waste time let's live straight in the criteria for the 20 fat loss strategies are the following number one is going to be the scientific validity is this strategy supported by peer-reviewed studies and scientific data number two Effectiveness the method must be reliable to produce
• 01:00 - 01:30 measurable results across a range of individuals if it doesn't work consistently it's not a viable long-term strategy three safety even if the approach is effective and scientifically sound it's not worth recommending if it poses some significant health risk or side effect safety will make sure that this advice won't lead to other health issues down the road let's start with an easy one intermitted fasting also known as Tim restricted feeding in simple terms it Cycles your body between periods of fasting and eating so instead of of restricting the foods you eat it
• 01:30 - 02:00 controls when you eat it can be seen more of an eating pattern than a diet and a 2020 systemic review took 41 articles describing 27 trials addressing weight loss in overweight and obese patients all 27 intermitted fasting trials found weight loss between 8% and 133% of Baseline weight with no serious adverse effects 12 studies compared intermitted fasting to calorie restriction and found equivalent results the five studies that included patients
• 02:00 - 02:30 with typee 2 diabetes documented and improved glycemic control the most popular format of intermittent fasting is the classic 168 method and the best way to think of it is that you're basically just skipping breakfast here you eat in an 8h hour window so let's say from 12:00 noon and you have your last meal at 8:00 p.m. that's the 8 hours and then you fast from that 8:00 p.m. until the next day midday that's the 16 hours and you can get more aggressive by increasing your fasting window and I've personally done as much
• 02:30 - 03:00 as 20-hour fasts and eating in a 4-Hour eating window consistently and you can even go ahead and do 24-hour fasts once or twice per week this I rank as a tier and this is why a systemic review from the New England Journal of Medicine titled the effects of intermittent fasting on health aging and disease show that intermitted fasting enhanced stress resistance it increased autophagy which is the process where your cells clean up damaged cellular components it improved mitochondrial function improved your
• 03:00 - 03:30 insulin sensitivity reduced your inflammation and promoted weight loss while also offering protection against conditions such as diabetes cardiovascular disease cancer and even neurod degenerative disorders and I recommend this to everybody when I don't recommend fasting is when you're supposed to be eating more food for example let's say you start your dieting process at 2700 calories for example it can make it difficult eating all that food in that period so for example I'll start my clients on a 1212 fast then
• 03:30 - 04:00 progress them to a 1410 fast as we drop calories and then the 168 then an 186 and finally I'll do a 20 hour fast and a 4 eaten window period i coined this as Progressive fasting but if you're not losing weet on intermittent fasting anymore then what you need to do is the next strategy strategy two strategy number two is calorie counting now again there's 18 more so watch till the end and in short it will work it's based on energy balance calories in versus calories out by tracking the intake you
• 04:00 - 04:30 can create a consistent caloric deficit now strategy three is what most people do when they don't want to count calories at all but at a cost we'll get there but in strategy 2 with calorie counting Studies have shown that if you maintain a negative energy balance it will lead to Fat Loss calorie counting is most similar to the first law of thermodynamics the law of energy conservation the law states that energy cannot be created it can only be transformed from one to another when you count calories you're essentially
• 04:30 - 05:00 tracking the energy you consume via food versus the energy you expend through your basal metabolic rate your physical activity and your body keeping itself alive just as the first law of thermodynamics insists that energy entering a system must equal energy leaving plus any changes stored within maintaining a caloric deficit or Surplus will lead to either weight loss or gain because total energy balance determines your overall energy state of your body I'm putting calorie counting as tier a
• 05:00 - 05:30 because it's not effortless it's highly effective you need to be diligent this may be challenging for some people you need to track accurately and you need to track all of your food it's like learning to ride a bike it's hard at first but once you find balance and you can pedal at the same time after a few reps it becomes second nature and I noticed for a lot of my clients a lot of people that it can be a psychological challenge more than anything using an app like my fitness P or lose it or thousands of apps that are out there
• 05:30 - 06:00 today it can be tedious or maybe you're just lazy or forgetful it's a skill that you have to master I won't be surprised in the near future that you'll be able to just take pictures of your food when you eat it and you'll have an AI tell you everything that's in there and do the calorie counting for you I promise calorie counting works you just have to stick to the plan most people give up too soon let's talk about the infamous asmic or also known as semi glutide I'm grouping the success vendas the manaros
• 06:00 - 06:30 triptides all into this OIC category I want you guys to also remember this although I'm using scientific reasoning here I do have my personal biases with all of these points so yes there is a degree of subjectivity so take my list with a grain of salt a zic a glp1 receptor Agonist increases insulin secretion it delays gastric emptying and reduces your appetite leading to reduce food intake and fat loss in short AIC
• 06:30 - 07:00 Works research shows it works and there's a reason why the company that manufactures AIC Nova Nordisk is now more valuable than both Coca-Cola and McDonald's combined I know that's insane but in my opinion this is B tier and I'll tell you why I wouldn't brand it as entirely safe for a number of reasons number one compared to the other methods I've mentioned before information of a zic and its weight loss drug is still new we don't know the effects of these drugs in 40 50 years from now in the
• 07:00 - 07:30 case of fat loss the muscle loss of people on a zic compared to a regular caloric deficit is scary and it's the muscle that you need especially if you're entering your 40s and 50s Not only that but there's also reports of potential risk with cancer the nausea the vomiting the asmic face and the list goes on in the same breath there is research coming out that it can show to reduce addictions outside of just food right now my stance is that there should be more robust criteria for who is allowed to use a zic and isn't
• 07:30 - 08:00 fundamentally there are also skills that you want to learn losing weight without the help of drugs you want to learn that resilience persevering that consistency self-accountability Stress Management and so much more I do have clients who come to me on a zic and I teach them how to wean off and be self-sufficient which I think is a great way to go about it and let me know your STS on a zic should Everyday People be able to take it should it be banned have you taken it and did it help you or hurt you let's
• 08:00 - 08:30 move on liposuction it mechanically removes fat deposits from targeted areas through a surgical procedure it works it's effective for immediate localized fat removal but it doesn't treat the underlying cause of obesity or improve your metabolic Health it is an invasive procedure there's risks infection scarring and uneven fat distribution I've seen people who do lipo and the skin does look weird and you can tell when someone has done it that being said you still need to address your lifestyle
• 08:30 - 09:00 if you still haven't learned how to properly eat you're going to make multiple visits to the surgeon the risks are high doing a surgery compared to just learning how to eat properly it also hurts metabolically and I don't think it's sustainable long term tearless D fat burners instantly tearless death most of us know this but the people who are completely new to the gym and this lifestyle don't so the marketing is usually targeted to those people who've never St steing into a gym
• 09:00 - 09:30 oh by the way disclaimer there are nonnatural fat burners and they're extremely powerful they 100% work but I won't even talk about them in this video that you cannot pick up at a supplement store but if it's me I consider coffee a fat burner in this case and right next to fat burners I'm also going to put detox te's and they can join fat burners in the F category and they often include ingredients like laxatives diuretics promoting water weight loss and temp temp reduction in weight now clinical
• 09:30 - 10:00 evidence shows that while they may reduce water weight there is no evidence of sustained fat loss and any benefits are short live overuse can lead to dehydration electrolyte imbalance and potential long-term digestive issues that's why it's all an F let's move on into the next strategy the keto diet will always be an option for fat loss it's shown to induce rapid fat loss via ketosis and appetite suppression however the long-term benefits and sustainability are less certain to get into and stay in ketosis you have to not
• 10:00 - 10:30 eat a certain amount of carbs for 90% of the population it's difficult to not eat carbs imagine not ever having rice again or a piece of cake at your kid's birthday party or even your own now in short it's effective as a coach I've noticed this people love it because it gives them this quick win and just seeing the weight skill go down is motivating enough to keep you going and I think it's amazing for a small population of people who don't really care for for carbs and they love high
• 10:30 - 11:00 protein high fat foods like steak almonds chicken and salmon and usually those people don't care for fruits or any carbohydrates and that works for you perfectly I've used keto myself as a reset in the past if I've ever had sugar cravings and I want to wean off a little bit of the high carb foods I'm eating going on a week or two of Keto does work it just eliminates all of the Cravings that I have so to an extent when I'm 2 weeks out from a show I'm basically keto
• 11:00 - 11:30 when I'm eating less than 100 gr of carbs it can be safe if it's well planned but risks include nutrient deficiencies potential cardiovascular concerns if mismanaged and it's very difficult to sustain in terms of everyday lifestyle so keto gets a b from me in the tier list because yes it does work it will definitely help you get into a deficit because most people can't do it for the rest of their lives I'll put it into a b instead of an A so if you're an individual that you self
• 11:30 - 12:00 motivation is low you've tried many diets you just need to get the wheels turning starting off with keto can be great and then slowly reintroduce carbs I've done this plenty myself next cool sculpting also known as cryolysis it's a non-surgical fat reduction treatment that uses cold temperatures to freeze fat cells cryo cold like polyes break down a fat basically what happens is you take this gel pad and you apply it to an area that you want to treat this app replicator is set to a precise cold
• 12:00 - 12:30 temperature the fat cells freeze and crystallize and then the body naturally eliminates the Frozen fat cells over time so does it work research released from Oxford shows that it does work it does reliably decrease subcutaneous tissue deposits but here's the kicker there are some rare side effects that I've seen it's called pah paradoxical adapost hyperplasia where instead of reducing fat cells in the treated area cool sculpting can sometimes cause them
• 12:30 - 13:00 to grow larger resulting in this visible bulge on where this applicator was placed and it becomes this hardened mask at the treatment side now yes that's rare it would be cool to add but this method doesn't address metabolic issues and also in one spot of your belly like your lower belly or your arms it can look weird if you just lose fat in that area now I do know in certain small cases the 1% of people who just want to lose that last bit of fat sometimes they do it I don't recommend it in my list tier D Weight Watchers it's extensively
• 13:00 - 13:30 researched it operates on a point system where each food is assigned to a point value based on its nutritional content like its calories protein fats saturated fats allowing users to track their daily food intake by staying within a personalized Point budget based on their goals age and weight essentially encouraging healthier choices by assigning lower points to nutrient-rich foods and higher points to less nutritious options all managed through
• 13:30 - 14:00 their app where you can log meals and track their progress I would put this in tier list a it's another method of calorie counting the downside to this is that much like calorie counting you need to stick to the system it can be mentally draining for some and I personally have never tried this myself but I know clients who so success doing Weight Watchers they gain the weight back but that's because they stopped entirely their own fault next vegan diet I've gone full vegan for a week in the past day four or vegan for a week a
• 14:00 - 14:30 well-planned vegan diet you eliminate all animal products which typically results in a lower overall calorie density higher fiber greater intake of fruits and veggies studies link vegan diets with a lower body mass index and improve cardiovascular health however success depends on avoiding highly processed vegan foods and ensuring adequate nutrient intake adequate planning is essential so you avoid the deficiencies of vitamin B 12 iron
• 14:30 - 15:00 omega-3 fatty acids these are the ones you want to add into your diet in terms of supplements and there are many people who find a pl-based approach sustainable for long term for fat loss and overall health I know many people who feel dramatically different going full vegan and I would Place vegan diet for the general population at a B on the tier list now animal-based protein sources are superior to plant-based protein sources because of the ratio of essential amino acids especially Lucine
• 15:00 - 15:30 comparatively so you do typically need to eat more plant-based protein sources to hit the same protein intake compared to animal-based diets so that can become extremely challenging when you need to be in a deficit because usually those foods that are high in protein let's say lentils are also high in carbs now I've gotten plenty of clients to single digit body fat on the vegan diet it's definitely more effort compared to fat fting or calorie counting or just eating
• 15:30 - 16:00 a normal animal-based diet which is why it's in B now if you have other health conditions that support just coming off of all animal products absolutely go for it and just for that reason I would even if I had the category of put it in a B+ but there are people who should put it in a tier for their own unique case let's move on a fat-free diet a fat-free diet eliminates or drastically reduces all dietary fat intake and based on the premise that fat is inherently bad for
• 16:00 - 16:30 weight loss scientific evidence emphasizes that dietry fats are essential for hormone production like testosterone and estrogen cell structure absorption of fat soluble vitamins it can backfire causing your body to overcompensate with carbs leading to heavy insulin spikes sabotaging fat loss life will be miserable doing this and you'll feel extremely low energy it belongs directly in E the carnivore died it eliminates all plant-based food Foods focusing exclusively on animal products
• 16:30 - 17:00 which may induce fat loss through high protein low carb regiment I've had many entrepreneur friends of mine swear by this method which is why I've given a shot more recently they swear that the level of mental Clarity you get being on a lower carb is there and I did feel that and honestly I felt the same comparing it to fasting and long-term data is sparse and while some individuals report fat loss there are risks of nutrient deficiencies like fiber vitamins and minerals it's high
• 17:00 - 17:30 for me going to the bathroom became a challenge and I'll spare the details in my opinion it's too extreme it's unsustainable for most and you could increase the risk of a cardiovascular event or gastro issues if you're not managing it carefully but you can lose weight because it's high protein and fats and it can help you in a caloric deficit what I noticed with a lot of the people doing it is that when they again got into social Gatherings more social events it was hard to follow carnivore diet because of the limited options I'll
• 17:30 - 18:00 put this in tier list D the low carb diet so basically reducing carbohydrate intake that will help lower insulin levels or hormone that promotes fat storage and it can lead to increased fat burning and studies show that the low carb di can lead to Greater initial weight loss compared to low fat dietes especially in individuals with insulin resistance essentially when I've DED before I'll start at 300 G of carbs and over the next four to 5 months I'll go all the way way down to even 50 g of
• 18:00 - 18:30 carbs now this absolutely works but the carbohydrate decrease needs to be gradual making smarter changes instead of this high carb foods like rice switch it off for veggies can be amazing for fat loss the downside is that carbohydrates and namely glucose is the body's primary energy source so feeling weak and tired brain fog the side effects can feel unsustainable for most it's important to include non-star veggies nuts and seeds to ensure that
• 18:30 - 19:00 you have enough fiber and micronutrient intake while avoiding overly processed low carb foods they term low carb can also be subjective to some low carb for a bodybuilder can be 200 g and for a guy like myself low carb is 50 g and I would put this in a tier list but I don't think you can be at Peak Performance being on low carb always maybe having a refeed meal or cheat meal once per week can make it a bit more manageable so I put this in tier list B in my experience
• 19:00 - 19:30 with my clients is we work for five 6 months we'll start very high carbon we'll slowly wean it down in terms of carbohydrate intake and we will find a number where they're at Peak Performance so hypothetically they'll start at 300 and they will feel amazing at let's say 150 180 again it depends there'll be single digit body fat they'll feel amazing they won't feel like they're on a diet and everyone has that number so it's important you go through the process process and really discover what
• 19:30 - 20:00 is the number for you let's move on now what about a zero carb diet and immediately I put this in teer list e you will lose fat but you'll feel extremely weak you'll deal with nutrient deficiencies digestive issues the brain fog and I've seen people dramatically binge and gain even more weight doing such an extreme protocol once or twice a year I get people asking me about the blood type diet and I'm I was like what is that and the diet suggest that people should eat according to their blood type a concept that lacks any biological
• 20:00 - 20:30 mechanism linking blood type to an optimal dietary pattern multiple Studies have found that there's no correlation between your blood type and dietary efficacy for weight loss or health Improvement now following this diet may lead to an unnecessary food restriction without any proven benefit just because of zero scientific evidence I'll put this with the F the paleo diet this claims that you should eat the same foods that the hunter ga ancestors ate
• 20:30 - 21:00 before agriculture developed so how it works it emphasizes eating Whole Foods perfect the lean protein vegetables fruits nuts and seeds while discouraging processed foods like sugar dairy and Grains which all Mak sense now this is the downside the paleo diet will eliminate whole grains legumes and dairy which are healthy and nutritious some more flexible versions of paleo also allow for dairy like cheese and butter as well as tubers like potatoes and sweet potatoes now for weight loss
• 21:00 - 21:30 several Studies have shown that the paleo diet can lead to significant weight loss and reduce waist size in studies paleo dieters automatically eat much fewer carbs they eat more protein and 300 to 900 fewer calories per day the other benefits the diet seems effective at reducing risk factors like heart disease cholesterol blood sugar blood triglycerides and blood pressure tearless D for me what I found is that when people just decide that I'm going to eat Whole
• 21:30 - 22:00 Foods you're immediately just making better food decisions so paleo is something that you can try and it just makes it an easy decision-making process is this food processed or not should I eat it should I not it's a nice black and white one so moving on what about weight loss surgeries like bariatric surgeries gastric bypass sleeve gastrectomy or gastric banding those reduce the stomach size and or they'll alter the digestive process and this will lead to a decrease in caloric
• 22:00 - 22:30 intake and it changes in gut hormones that will favor weight loss long-term studies consistently show that bariatric surgeries do produce significant sustained weight loss and it can improve obesity related core morbidities including type 2 diabetes and hypertension surgery is typically reserved for the people who are dealing with severe obesity and have not responded to any non-surgical intervention it requires lifelong nutritional monitoring and it also is an adjustment post procedure for that reason I'll put it in B but only for
• 22:30 - 23:00 people who really need it and in my experience I've had many clients come to me who've done the balloon who've done all the different type of surgeries and that can take you from a position of being severely obese to maybe just obese or in a healthier body fat percentage and in my experience if your goal is to get into a healthy into the healthy teens let's say 19 18 you do need to again go and focus on eating the right
• 23:00 - 23:30 Foods being in a caloric deficit so I'll put it in teer list B because the individuals who typically do the surgeries it's a life and death situation intuitive eating it's a simple idea it means that you make peace with all types of foods unlike traditional diets that restrict or ban certain foods intuitive requires you to stop looking at food is good or bad instead you listen to your body and you eat what feels right for you the problem with this is that you may not get into caloric deficit there isn't a scientific
• 23:30 - 24:00 strategy here to lose fat it's all on how you feel intuition some cases is if you're a seasoned Dieter you know what you're putting in your body it can work and it can help you maintain where you are and for this reason I'll put it in tearless Sea and this is great after you've reached the goal and maybe you want a more balanced approach in my experience with intuitive eating you want to usually take a break from dieting and that's why it's very psychological with dieting your tracking
• 24:00 - 24:30 you can get this mental fatigue and going in intuition can give you a bit of a break from this monotonous process now I wouldn't necessarily call it a strategy but it's something to do as a reset the final one the only one that I'm putting in tier list s high protein diet let me explain protein is extremely valuable in my books out of all the macronutrients it is the most important in Greek protein can be translated which
• 24:30 - 25:00 is called proteos as of the first order now protein has multiple benefits that can do all the things that are already in tier list a number one that I haven't mentioned is that protein will help you build more muscle we all know this not only that if you're eating more protein your body has to burn more calories increasing that thermic effect of food consequently actually helping you to lose more weight and helping you be in a caloric deficit not only that we know that protein is extremely satiating so
• 25:00 - 25:30 because you eat more protein that'll automatically put you in a caloric deficit functions as the foundation of many of the tier list A and B categories it's in counting calories it's in a paleo diet it is in the keto diet it is in all of the diets require and always state that you should eat high protein and I think this is an amazing place for most people to start if you were to ask me Mike what is your tier list s+ It's a combination of the following combining intermittent fasting with calorie
• 25:30 - 26:00 counting with a high protein diet those three things can be extremely useful now I and I always say this I'm not married to any particular diet but one that will serve my strategy the best and this is exactly what I do with a lot of my clients we're all super unique and if we utilize different aspects of every single diet we can find a formula that works perfectly for us so what I typically find is at base level
• 26:00 - 26:30 including intermittent fasting as a simple on and off when to eat when not to eat to manage hunger what I'll do for my clients is a I'll build them a meal plan I will show them how to track but let's say you build one meal plan I'll show them how to make the food and they should just eat that food the rest of the day those foods will typically all be very high protein and they'll just be on autopilot eating the same food for the whole week or maybe I'll give them two Alternatives so this combination of I've counted the calories for them already and they don't need to count it anymore cuz they just need to repeat and
• 26:30 - 27:00 eat the same food in the same quantity and they know when they should eat and when they should not eat and sometimes it can be a simple as that in many experiences if my client comes to me that they're vegan then I'll just make that substitute if I have a client who enjoys different foods I can make that substitute as well so in short you don't have to marry one particular diet you can use a combination of them all but i' would put s+ tier the combination of a high protein diet calorie counting and to a degree intermittent fasting but
• 27:00 - 27:30 I'll leave the video here let me know if you guys enjoyed this what diet did you follow and what gave you the best result do you agree with my tier list or not and if you want to see how to build your own plan have a training plan which recipes to use this video here is a master class and all of that it will give you all the info you need I'll see you in the next one cheers