7-Step Protocol for Losing Belly Fat

Overview

• A simple protocol to lose stubborn belly fat in 14 days.
• Effective for beginners, those who have hit a weight loss plateau, or those tired of calorie-counting diets.
• Developed from personal experience (80 lbs lost in 9 months).

Step 1: Dietary Exchanges

Foods to Remove

• Insulin Spiking Foods: Wheat products, grains, dairy, spinach, kale, almonds, peanuts.
  • These foods cause inflammation and insulin spikes leading to fat storage.
• Unhealthy Fats: Canola, corn, cottonseed, soybean, safflower, sunflower, rice bran, grapeseed oils, fish oil.
  • These vegetable oils have long-lasting inflammatory effects.
• Sugars: Raw, processed sugars, fruit juices, agave, sucralose, aspartame.

Swaps to Make

• Grains: Replace with squash, cauliflower rice.
• Dairy: Substitute cow milk with sheep/goat milk; almond milk with coconut/macadamia nut milk.
• Fats: Use butter, ghee, tallow, duck fat, lard (from healthy sources), coconut oil, avocado oil, olive oil.
• Sugars: Use stevia, monk fruit, allulose, erythritol, xylitol.

Step 2: Meal Timing

• 18:6 Meal Timing: Eat all meals within a 6-hour window (e.g., 12 PM - 6 PM) followed by 18 hours of fasting.
• Helps to lower insulin levels, aiding in belly fat loss.

Step 3: 24-Hour Water Fast

• Perform once per week.
• Benefits include lowering insulin, enhancing autophagy, boosting brain-derived neurotropic factor, and resetting gut microbiome.

Step 4: High CGA Coffee

• Choose medium roast coffee beans rich in chlorogenic acid (CGA) for fat loss.
• CGA enhances fat burning, especially beneficial for liver and cardiovascular health.
• Opt for organic coffee to avoid contaminants.

Step 5: Daily Steps

• Aim for 10,000 steps daily, particularly effective when taken after meals to manage blood sugar and insulin levels.
• Walking is a highly effective yet underrated fat-loss strategy.

Step 6: Deep Sleep

• Aim for 90 minutes of deep sleep each night to activate fat-burning hormones.
• Promote sleep by maintaining a cool, dark room, using mouth tape, and avoiding food 5 hours before bed.

Step 7: Vitamin G (Gratitude)

• Practice gratitude daily to reduce cortisol, a stress hormone linked to belly fat.
• Gratitude is associated with improved blood pressure, weight management, and emotional well-being.

Additional Tips and FAQs

• Exercise: Incorporate high-intensity sprints and compound movements like squats and burpees.
• Carbohydrates & Protein: Keep carbs under 50g/day; consume 1g of protein per pound of desired body weight.
• Alcohol: Best avoided during the 14-day protocol, but if necessary, opt for clear spirits over beer/wine.
• Stress Management: Engage in enjoyable activities and practice gratitude to lower cortisol levels.
• Applicability for Women: Safe and beneficial for women with PCOS or menopause.

This protocol is designed to reboot your metabolism and is suitable for different lifestyles. Prioritize consistency and adhere to each step for optimum results.