How to Lose Fat (EAT CARBS!)

6 433
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.
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.
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.
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 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.
Build big, ripped triceps here -
Subscribe to this channel here -
Instruksjoner og stil
Runtime: 13:10


ATHLEAN-X™ - 14 dager siden
NOTIFICATION SQUAD GIVEAWAY - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
HighAway - Dag siden
Hey bro, could you do something about subtitle because this auto generated subtitle doesnt give out accuracy. I know this by a hearing friend. Could there be anything that you can do about it? Im sure you're giving out vital and interesting information for Deaf people out there. Like me. Please, and thanks?
Christopher Spohn
Christopher Spohn - 8 dager siden
So, a question: what is your view on the diet of like eating 4 or more times a day of protiens, likened to how actor's diet or bruce lee diet? I feel like chicken every meal an rice is dangerous, cortisol issue, that said i am way over weight an need to lower cortisol myself. Cortisol issue being to low one would have pain to high fat gain, maybe better approach is ketosis diet. Just tired of over weight.
SANKEERTH AJITH - 10 dager siden
Sir I have a doubt When ever I do bicep curls I always get a strain on the opposite side of the elbow I need to know the reason and cire for it. 🙏❤️
Troy TheMighty
Troy TheMighty - 11 dager siden
On your website a banana is listed as a starchy and fibrous carb. How???
Azhar Shaikh
Azhar Shaikh - 11 dager siden
Please do a video on Indian diet
spraynpray - 8 timer siden
I'm super super fat and working out 5-8 times a week, depending on what my body allows. I eat almost no carbs.
I'm going to watch this later, but I think this may apply to people trying to bulk up, not lardos like myself.
Ahmed Tholal
Ahmed Tholal - 16 timer siden
I totally agree with Jeff ✌
biTri - 19 timer siden
Yo jeff, what about a making a vegetarian/vegan food plate division? 🙌
Isaac Huerta
Isaac Huerta - 21 time siden
Let me bring my guy Dr. David Perlmutter to talk about the brain & health affects from carbohydrates and gluten lol
Marz - 23 timer siden
Carbs for energy & my brain-since a child! (veggies, fruits, cereals..) I crave some protein "yogurt, kefir, togu, some meat.."
Candace Chan
Candace Chan - Dag siden
I am a living proof to your theory. I am always a meaty pear shape type of person. When I had a trainer that also set me up with a meal plan, he included white rice on it, so much so for having 2 cups of rice with 1 (2?) strips of bacon for one of the meals; beside white rice, there were also pasta...but you know what, I was ripped, lean and had definition.
Sergio Lopez
Sergio Lopez - Dag siden
"They test better" is an opinion.
Nico - Dag siden
you wanna lose weight? try do the opposite. Keto is for fat loss.
S. Ayala
S. Ayala - Dag siden
So at what time we do the face pulls during the meal?
Ângelo Dias
Ângelo Dias - Dag siden
Hey guys and kudos to your amazing channel Jeff, I've learned a lot from you in the past years, and I'm sure I will always keep learning from you in many lore years to come.
Regarding this video specifically, it's great that you post the "high fat approach" as something YOU don't consider to be the right choice, because it does work for a lot of people, myself included.
Now, for the high fat approach to work, I believe (and tested it myself, with amazing results, from 17-7% BF in less than 6 months), it's needs to be a compliment of intermittent fasting, and this IF approach ultimately makes the body consume and use fat as its main source of energy, so, if the main source of energy is fat, it only makes sense to use fat as the biggest food source in the meals, a long with protein of course.
Science proves a lot of things and if we search enough, we will find scientifical data that proves one approach is the best, and the university right next to it will prove exactly the opposite!
Ultimately, what you said in this video, "if it works for you, keep at it", makes the difference between being flexible and open minded, to begin a total douche, and I believe you are definitely not the latter.
Thank you again for you amazing videos!
Shelby V
Shelby V - Dag siden
Never combine carbs with fat.
Charlie J
Charlie J - 7 timer siden
Good joke
Speed Demon Does Youtube
I’ve seen a lot of before and after photos where people have really saggy excess skin from the fat that used to be there. Will that always happen to everyone who loses fat or is there a way to ensure the skin retracts as you lose fat?
aola wili
aola wili - 2 dager siden
Jeff is never as passionate as when he's talking about nutrition & not hurting one's body with incorrect form. He's the real deal.
Ike - 2 dager siden
One of my buddies pointed me to this channel because he swears you use steroids. Blows me away that so many people think that everyone that looks better than them is on drugs. You look literally exactly like what a regular person would look like if they had a career in fitness and dedicated your life to it. Sure, maybe you have good genetics for it, but it’s nothing unrealistic or unnatural. People be jealous
aola wili
aola wili - 2 dager siden
on that piece of steak before I eat it.
Mark Galvan
Mark Galvan - 2 dager siden
How can this be adapted for insulin dependent diabetics?
Frank's Fiddle
Frank's Fiddle - 2 dager siden
Doesn't the fact that carbs DO have such a pull on us, indicate that the biology is such that we need them?
Ama Bos
Ama Bos - 2 dager siden
I suffer of steatosis and my medic told me to substitute concentrated sugars and starches for crude vegetables (which I already eat a lot, like a bucket (1Kg) each day). I can stay 6 months without carbs and lost 30Kg last time I did it, and I honestly don't know how to stay lean since I don't have time to exercise and around here everything gym closed because of the pandemic.
Dancin'King Room
Dancin'King Room - 2 dager siden
Wait wait he is talking about VEGETABLES I think everyone knows those carbs are ok, dont be stupid and try to turn his words of eat carbs by eating cookies and shit
neejoy sola
neejoy sola - 2 dager siden
Next family reunion gonna be a little awkward after he basically called several family members fat 🤷‍♂️
Jeff Cavaliere's Dumbbell
Jeff Cavaliere's Dumbbell - 3 dager siden
Wise words from a Chef Jeff
neejoy sola
neejoy sola - 2 dager siden
This guys is truly humble
Benedikts Johansons
Benedikts Johansons - 3 dager siden
Broccoli and cauliflower about 5% it even considered carbs?
K M - 3 dager siden
To watch this video! Had to watch a political ad. This better be worth it.
Ruchita Gawande
Ruchita Gawande - 3 dager siden
Rujuta Diwekar says the same thing ✌️✌️
Drip Wellington
Drip Wellington - 3 dager siden
“1-2 cheat meals per year” lmfao
SC Krolik
SC Krolik - 3 dager siden
I ate hella lot of carbs yes I'm gaining weight
eddie pan
eddie pan - 3 dager siden
OMAD and HIIT makes eating carb easy. Choose nutrients sufficient carb, accelerates recovery. On days no exercise, no or low carb, especially ones lacking nutrients
chris sowerby
chris sowerby - 3 dager siden
Atty EA
Atty EA - 3 dager siden
"The fat you eat is the fat you wear." Plus excess dietary fat impairs the cells' ability to absorb glucose, which causes the glucose to be dumped into the bloodstream instead
Dancin'King Room
Dancin'King Room - 2 dager siden
The extra sugar you eat is the fat you wear
Atty EA
Atty EA - 3 dager siden
Thanks for this! Our brains literally run on carbs (i.e. glucose)
monika laosi
monika laosi - 3 dager siden
Sorry Jeff but you can do as much face pulls as you like but you can keep your "carbs"!! Sincerely, "Keto Crusader"!!
{Supreme Moneygrip} Nathanos Hausladen
Jeff doesn't understand the keto diet, it's not about oils or fats per say, but eating more carnivorously because unlike what he said, people actual don't like carbs plain, they always be having to put sauces, dips and what have ya on it for it to taste good, while meat raw actually tastes good, even cooked meat, but I normally want me some seasoning on that piece of steak before I eat it.
monika laosi
monika laosi - 3 dager siden
Next family reunion gonna be a little awkward after he basically called several family members fat 🤷‍♂️
Howard Boyd
Howard Boyd - 4 dager siden
Lungiano Nova
Lungiano Nova - 4 dager siden
Nutrition is a walking contradiction
Hazz Boii
Hazz Boii - 4 dager siden
I love how he's so passionate about his job
FxR - 4 dager siden
If Jeff says drywall is good for gains, then it must be
Richard McGuire
Richard McGuire - 4 dager siden
Iggy - 4 dager siden
This guys is truly humble
Andrea and
Andrea and - 4 dager siden
Thanks, Jeff, and it's the same for women?
Rungeon - 4 dager siden
One thing I've learned from trying it all and knowing others who have also tried it all. And it turns out that we're all different! I'm MILES better on low carbs (I try keep it 5% of my calories) and it works fantastic for me long term.... however I know it doesn't for others. I know people who are amazing on vegan diets, yet it makes me so bloody sick(and yes I've done it right, so let's not go there)
I just think FIND what works for you! (like he says in the video really)
For me, I guess low carbs work better for me as I have a long term illness that makes it very difficult for me to exercise how I want.
I always thought, if you're active and working out etc then please eat carbs, but if you're stationary like myself, you'll find carbs quickly put weight on you(maybe not?) but this is just my view, I'm no expert , it just works for me.
Matthew Xu
Matthew Xu - 4 dager siden
Who is this bozo in the T-shirt