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how to lose weight super fast and super
easily at home without any exercise
today's video is all about the diet side
of weight loss and if you're someone
who's just feel because of the thumbnail
that said 5 kgs of weight loss in one
week don't worry I do have a solution
for you fast-forward that part of the
video but you also got to understand
that today's video is your ultimate
guide to weight loss especially when
we're talking about the diet side of
things
remember how you look and your weight
depends primarily on your diet exercise
does help you a little bit I'd say it's
about 20% to 50% of your overall weight
loss journey but primarily your weight
loss is dependent on your diet I really
get to the actual do's and don'ts when
it comes to weight loss dieting but
there's two ground rules you need to
know rule number one diets and
dietitians are a thing of the past
all the time I'm asked if we are biceps
diet slammed in a liquid diet diet I
want to diet diet I would deny it but in
truth weight loss isn't about following
a fixed meal plan weight loss is
learning about food science and making
better food decisions and also
understanding that you're living in 2017
you've already grown up in a time when
junk food and dessert and delicious food
has been all around you so if you want
to lose weight successfully you have to
incorporate those factors you can't
follow a diet unless it's actually a fun
diet to follow if you want to lose
weight in the long term you'll only be
able to stick to a plan if you're also
enjoying it along the way that's the
idea I promote on beer biceps your life
has to be a balance of fitness and fun
but the ground rule number two is that
the only key to losing weight is the
caloric theory your calories out need to
be more than your calories in every
single day up till the point that you
reach your target weight so your target
weight is 60 kilos till the point you
reach that 60 kilo mark on the weighing
scale you constantly need to create a
caloric deficit every single day now the
way I look at it the speed of your
weight loss is decided by a scale on one
side of the scale it's an easy
your version of weight loss you're able
to lose weight very easily and you don't
have to make that many sacrifices you
don't have to follow that many rules
you'd end up losing about 0.5 kgs every
single week and that's a very good
healthy way of losing weight and that's
what you should stick to as you move up
on the scale as you level up you reach
the end of the scale which is the
slightly harder versions of weight loss
now you have to follow certain protocols
certain diet plans like the keto diet
the I have diet which make it a little
bit more difficult for you which asked
for most sacrifices from your end
now it's entirely your call which level
of the scale you want to take up but you
got to understand that if you take up
say level 5 of the scale the other four
levels also rules in the other four
levels are also included if you take up
the level size plans so the plan you
gotta decide for yourself depends
entirely on your mental state are you
ready to make the sacrifices and get
very rapid weight loss or do you want to
do it the easy way and get some slow but
steady weight loss entirely your call
and level one the earliest part of the
scale we're talking about sugar but most
specifically desserts if you want to
begin your weight loss journey it begins
by starting off or minimizing on dessert
why because it's got sugar which is an
addictive substance that creates the
same reaction in your brain that cocaine
does second it got dirty carbohydrates
like maida which are again not meant to
be in your system and the third reason
is that any dessert has a lot of fat
added to it
remember this is staying in the cooking
world that says that fat is flavor so
when you add butter to a dessert that's
what makes that dessert delicious that's
what people enjoy it's a combination of
these three addictive foods that make
desserts very addictive if you want to
begin your weight loss journey give up
on desserts or at least minimize them
more information check out the BB 40
weight loss challenge and that's what
brings us to point number two the second
thing you want to cut out from your life
as an Indian is vegetarian junk food why
do I say vegetarian and not non
vegetarian junk food when you're eating
non-veg junk food your ex Lee is going
to get some protein macros so some of
those calories that you're consuming
some of it is protein but if you're
eating just vegetarian junk food so
that's everything from the killa or
faults on that
bring home to your palm to your
safe for either the pani puri for any
vegetarian junk food dish that you can
think of its primarily refined
carbohydrate simple carbohydrates along
with a lot of unhealthy fat so if you're
a vegetarian and you like eating outside
your protocol is to eat a lot of funny
based dishes remember from the Panera is
still getting a little bit of protein
you're also getting a little bit of
added fat from the malai funny that they
use in restaurants in India but it's
still better than having some vegetarian
junk food dish so level 2 is eliminating
both sugar as well as vegetarian junk
foods except for funnies
if you want more information on
healthier restaurant choices you've got
a video that covers exactly that topic
level 3 if you want to take the game a
little bit further it includes sugar
vegetarian junk foods and making better
carbohydrate choices at home so there's
good carbohydrates that complex
carbohydrate or low GI carbohydrates and
then there's bad carbohydrates that
simple carbohydrates or high GI
carbohydrates now what makes a complex
carb good a complex carb is difficult
for your body to digest so it keeps you
satiated longer and what does satiated
mean it basically means that it keeps
you full longer now your job at level 3
of the scale is to replace all the
simple carbohydrates which are these
with all complex carbohydrates which are
these that's what you got to keep in
mind now consider the case of white rice
and brown rice suppose if someone who
enjoys white rice you need a lot of
white rice to make you feel full but
when you compare to complex carbohydrate
like brown rice that includes the husk
of the rice it fills you up much more
with a smaller amount and fewer calories
and it's harder for you to digest so
treat you full longer that way you end
up eating fewer calories so if you
replace all the simple carbohydrates in
your life like a white bread made of
white rice potatoes with complex
carbohydrates like brown rice or whole
wheat sweet potatoes you will observe
that your energy levels are much higher
your satiated much longer and most
importantly you see a change in
warning wrong position why because
effectively you're consuming much lesser
calories and still feeling full so
replace all your simple carbohydrates
with complex carbohydrates at level
three of the scale and of course you
don't forget the first two level also
before we get to the next level keep in
mind that up to level three is the
protocol you can follow for life if you
follow these three rules you'll almost
never put on excess weight if you also
keep your cheat meals in mind when it
comes to cheating on your diet when it
comes to eating unhealthy food there's a
few hacks about getting around that
process you can eat what you want and
still lose weight if you want to know
more check out this cheat meal guide
video I've made earlier now moving on to
level 4 this is the part of the scale
we're not just talking about elimination
the kind of talking about diet protocols
you guys must have heard of this word
called the Paleo diet
it's an American concept I don't believe
in that entirely but what I do believe
in is Indian value you also include
dolls in this form of paleo dieting now
what is paleo dieting essentially it's a
low carb diet where you avoid all carb
sources so you'll avoid right potatoes
wheat any grain but you will include
meat you will include veggies will
include fruits and in the u.s. we don't
really include legumes like Dodge
because they contain a little bit of
carbohydrate that's why we're talking
about Indian value level for the scale
is Indian paleo where you'll eat fruits
for breakfast and through the rest of
the day you can have veggies and you can
have anything except for the
carbohydrates that we know of
that's this list moving on and level 5
the ketogenic diet
AHA job here bicep cachito bench yes
we're talking about ito again because it
is an effective weight loss diet
contries or whatever people might argue
a lot of people who think that sceeto
isn't effective of keto isn't a good and
healthy diet don't have a valid argument
so I made an entire playlist on the
ketogenic diet and fall you newbies a
keto diet is once again a very low carb
diet where your net carbs
can't be higher than 20 grams a day net
carbs all the carbs you get from even
your vegetables and those will be your
only carb sources for the entire day and
in strict keto that actually works your
vegetables can only
be green leafy vegetables you can't even
eat carrots beetroot all that if you
want more information on the keto diet
makes you check out the ketogenic diet
playlist I can't go over all the rules
of keto in today's video but that's
level 5
remember if you take up the keto diet it
can be absolutely life-changing it will
make you lose weight very rapidly this
is the kind of transformation I had in a
matter of two weeks through p2 now if
you're someone who doesn't want to
follow a low-carb diet your other option
that level six is intermittent fasting
once again and other protocols that I've
spoken about on the channel myself if
you want more information on it makes
you check out the video I made on
intermittent fasting and I've also put
up an if' diet plan for those if you
want a details guideline but let's talk
a little bit about level seven one I
spoke about in the thumbnail of this
video how do you lose 5 kgs in a week
level seven is all about combining
intermittent fasting with a ketogenic
diet the whole point of keto or
intermittent fasting and extreme
protocol like that is to increase the
speed of weight loss keto Hastings up
your rate of weight loss and so does
intermittent fasting and it's completely
safe to combine the two and get a super
fast rate of weight loss you will end up
losing 5 kgs in a week if you follow the
rules of if' and the rules of keto to
the tee remember it's a very difficult
protocol to follow combining these
already very difficult protocols but
it's entirely your own and the final
level I'm going to talk about is in
healthy at all it's only meant for
people we want to go for a photo shoot
or for people who want to look very slim
for a particular function it meant for
people primarily you want to go
shirtless or we want to show off a
bikini body that's when you take this up
that's going soilless for a couple of
days and also keep in mind this is a
very unhealthy protocol it is not
something I recommend but my job is to
put out information out then that's what
I'm going to do basically if you want to
get rid of all your water weight which
is what the GM diet is about you need
salt entirely for one or two days that's
what they do before bodybuilding
competitions you combine this with a
diuretic pill and a potassium supplement
and it saves to do this kind of horrible
protocol push the
what basically happens is that the lack
of salt combined with the diuretic
drained your body of all's water even
what we call water weight
all that is drained so you're left with
paper-thin ski and as people call it
remember this is a dangerous situation
for being because it's partial
dehydration for your body not something
I recommend but it is someone who wants
to look ripped for one photo shoot this
is a temporary solution so that's it
guys it's eight levels of weight loss
that we spoke about today on today's
weight loss scale if you liked today's
video make sure you give it a thumbs up
make sure you follow my own personal
fitness journey on Instagram and if you
want to learn a little bit more about
weight loss and weight loss science
makes you check out the weight loss
science playlist on their bike that
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until I send guys Ramadan we will see
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