How to Kill Visceral Fat in 30 Days

Introduction

• Speaker: Michael Diamonds, Medical Doctor, Pro-Natural Bodybuilder
• Objective: Get rid of visceral fat in 30 days for improved health and aesthetics.
• Warning: Method is simple but not sustainable long-term, intended for emergency use.

Understanding Visceral Fat

• Subcutaneous Fat: Fat under the skin, can be pinched, varies by genetics.
• Visceral Fat: Surrounds organs, metabolically active, leads to inflammation, insulin resistance, higher disease risk, and hormonal disruption.

Step-by-Step Approach

Step 1: Double Fasting Approach

• Research Support: Studies show significant visceral fat reduction with fasting.
• Protocol:
  • 1x 24-hour fast per week
  • 6x 16-hour fasts per week
• Benefits:
  • Establishes caloric deficit
  • Improves insulin sensitivity
  • Promotes autophagy
  • Boosts human growth hormone
  • Reduces inflammation
  • Improves gut health

Step 2: Eliminate Processed Foods

• Objective: Reduce insulin spikes and inflammation by avoiding processed foods.
• Foods to Avoid:
  • Sodas, chips, fast foods, white bread
• Gut-Friendly Foods to Consume:
  • Yogurt, kefir, sauerkraut, kimchi, blueberries, chia seeds, salmon, spinach, almonds, avocado
• Sample Meal Plan:
  • Breakfast: Greek yogurt with blueberries and chia seeds
  • Lunch: Salmon and avocado salad
  • Dinner: Grilled chicken, roasted veggies, 10 almonds

Step 3: No Alcohol

• Impact: Alcohol increases visceral fat, stresses the liver, raises cortisol.
• Recommendation: Opt for zero-calorie drinks like sparkling water.

Step 4: Zone 2 Cardio

• Definition: Maintain heart rate at 60-70% of max (130-140 bpm).
• Equipment: Bike, stairmaster, walking on incline treadmill, rowing
• Protocol:
  • Week 1: 2 sessions of 30 minutes
  • Increase frequency and duration weekly
• Benefits: Improves cardiovascular health, insulin sensitivity, and aids in fat loss.

Step 5: Stress and Sleep Management

• Stress:
  • High cortisol levels lead to visceral fat storage.
  • Practices to reduce stress: Mindfulness, meditation, journaling
• Sleep:
  • Poor sleep correlates with higher visceral fat.
  • 10-3-2-1 Tactic:
    • 10 hours before bed: Stop caffeine
    • 3 hours before bed: Stop eating
    • 2 hours before bed: Stop liquids
    • 1 hour before bed: Avoid electronic devices

Conclusion

• Measurement of Success: Tape measurements, DEXA scans, and MRI.
• Final Note: Focus on reducing insulin spikes, managing cortisol, and maintaining a caloric deficit for effective visceral fat loss.