hey this is dr. berry I'm a board
certified family physician with 20 years
of experience of taking care of patients
just like you and I want to talk for a
few minutes today with you about how to
eat fat to lose fat if you're overweight
if you're obese if you're morbidly obese
what you want to do is you want to lose
fat you don't want to lose muscle you
don't want to lose bone density or bone
strength you want to lose the stored
energy on your body which is the fat
that you carry on your booty on your
belly or worst of all inside of your
liver or inside of your pancreas the fat
inside your belly although it doesn't
look as bad in the mirror is actually
much more medically dangerous to you
than the fact that you see in the mirror
and that you may be perhaps hate so much
so in this video I'm gonna explain to
you how eating fat to lose fat actually
works and why you should do it and why
it's actually very healthy I'm gonna
leave link down below in the show notes
to all the research I use to make this
video so you can look these things up
and verify them for yourself now let's
jump into this so basically when you eat
every single meal you eat every single
snack you have consists of three
different macromolecules carbohydrates
proteins and fats those are the three
macronutrients and so every meal or
every snack or everything you drink has
those three things in it if it has any
energy at all that your body can use for
energy or to use to build your body
parts and so what we're gonna do with
this diet eat fat to lose fat is you're
gonna turn down the carbohydrate intake
knob and if the faster you want to lose
the fat then you need to turn down the
carbohydrate intake knob even more and
more and more if you turn it down to 20
grams of total carbohydrates a day or
less then that is a ketogenic diet if
you turn it down as close to zero grams
of total carbohydrate intake a day as
you can get it then that is a carnivore
diet
both of these diets are exemplary for
helping you lose fat while also
maintaining your muscle and some people
even even put on some muscle naturally
and then also helping to maintain your
bone strength but you want to burn the
fat if that's what you're after then
this is how you do it and so by turning
down the carbohydrate intake you're
gonna have to eat more protein or fats
you know I know that you've probably
been told by your doctor and your
dietician and your mama too that you
shouldn't eat fat that fats bad for you
but research that's been hidden for
decades is now coming out you some new
research is being done that shows us
that fat is actually good for human
beings if you're eating good healthy
types of fat which I go into in other
videos on this channel then you're
actually it's very beneficial for your
body in hundreds and hundreds of ways
most all of your your sex hormones most
all of your adrenal hormones come from
directly from cholesterol and so you
want to be eating lots of good healthy
saturated fat so that you have a good
source of cholesterol because if not
your hormone health will suffer so how
does this work well here's how it works
and I'm gonna give you seven ways that
this is going to help you lose fat and
keep the fat off in a fun healthy
fulfilling sustainable way the first
thing it does and probably the most
important thing that eating more fat
does and eating fewer carbohydrates does
is it lowers your insulin level in your
blood stream back to low normal insulin
does hundreds of things in your body but
one of the biggest things that it does
that concerns you right now is that it
helps your body store fat right and so
anytime your insulin is elevated it's
very hard to burn the fat that you've
already stored on your body
anytime you eat carbohydrates those
carbohydrates break down immediately and
sugars when the sugars hit your
bloodstream your insulin goes up and
that turns off your ability to
meaningfully burn fat that you've
already stored in or on your body and so
we want to keep the insulin level as low
normal as we can and by eating far fewer
behide rates then you're currently
eating and eating far more healthy fats
than you're currently eating you're
gonna keep the insulin level low normal
not dangerously low just in the low
range of normal which is that's kind of
the sweet spot for burning stored fat
which is what you're after next thing
that eating lots of fat and way fewer
carbohydrates does for you is it
optimizes the ranges of your two hunger
hormones they're called leptin and
ghrelin and you can google these and
read about these and quickly see that
optimizing these into the right levels
really makes it much easier to be on a
long term way of eating like this if
you're constantly hungry if you're
starving to death you are not going to
be able to continue that diet and indeed
that's why many people find that the
semi-starvation diets like Weight
Watchers Biggest Loser Jenny Craig
flexitarian Ornish all of these they'll
help short-term but you can't do them
long-term because you're starving all
the time because your leptin is low in
your grill in this high it's it's hard
you mean you can't starve a human for
the rest of their lives and indeed
that's why there will never be a reunion
show for the The Biggest Loser
television show because they've all read
the weight because that diet consisted
of starving them and you can't do that
for the rest of your life but if you are
eating a diet that's high in healthy fat
and very low in carbohydrates your
leptin and ghrelin go right where you
want them to be so you're full you're
happy you're satiated you're not
starving all the time and that makes
this way of eating very sustainable the
next thing that eating lots of fat and
very little carbohydrate does is it
actually speeds up your metabolism
you're gonna actually burn fat faster by
eating more fat and I know I know I know
that may be backwards to everything
you've ever been told your entire life
but all the things you were taught in
your entire life about losing weight how
are they working for you
right we have an obesity epidemic in
modern society and it's because we eat
too many carbohydrates /or carbohydrates
in eat lots
more healthy fats and you're gonna speed
up your metabolic rate so we when you're
in bed asleep you're actually going to
be burning more calories than if you
were up walking around on your old way
of eating that is very powerful and very
helpful the next thing that eating lots
of healthy fats and slashing the
carbohydrates is going to do for you is
it's going to raise your human growth
hormone level and raise your
testosterone level in a good way and
women don't freak out this is not going
to make you grow a beard and have an
Adam's apple it doesn't work that way
it's just gonna move your testosterone
and your human growth hormone or your
HGH into the optimal ranges so that it
makes it easier for you to burn the
stored fat that you're trying to get rid
of the next thing that this way of
eating does is it helps you eat fewer
times a day when you eat a breakfast of
bacon and eggs
you're not hungry for hours and hours
and hours and so it in it kind of
inevitably effortlessly increases your
the amount of time that you're not
eating during the day which goes back to
the number-one point you're keeping your
insulin level very low normal for many
more hours a day by eating lots of
healthy fats and slashing your
carbohydrate intake and so you'll wind
up eating maybe two meals a day or maybe
even one meal a day some people are just
not hungry and as long as you feel good
your mental clarity is good your energy
is good you're sleeping good and your
skin and hair looks good you're getting
enough nutrition and so that that's
actually the ultimate test how do you
feel and how do you look on this way of
eating you're gonna feel great and look
great and you're just not going to have
to eat three four or five times a day
the next thing that this way of eating
does is it's gonna almost eliminate that
that thoughtless snacking you do if
there's something there you just reach
and get it needed it's almost a habit
it's almost an addiction for some of us
right but when you're eating lots of
healthy fat with each meal and you're
eating until you're comfortably full
you're not going to snack as much and
that goes back to the point one you're
going to keep your insulin level from
spiking all the time giving you the
opportunity to burn the stored fat on
your booty as fuel and that's how you
get rid of fat
only way to get rid of the fact that
you're trying to get rid of is to burn
it as energy and the only way to do that
is to not be snacking constantly through
the day even if they're keto snacks
they're gonna raise your insulin level
probably enough to really slow down the
fat burning that you're trying to get
going
the final way number seven is it's going
when you eat lots of healthy fat you're
gonna make your brain work better you're
gonna be in a better mood you're not
gonna be as anxious you're gonna have
more stamina and stability you're gonna
have more perseverance you're gonna have
more discipline think about that it's
much easier to do something if you're a
hundred percent in an all gung-ho to do
it but if you're tired and you feel like
crap and you can't think straight you're
gonna be reaching for the snacks and so
my advice to you if you want to lose fat
you have to eat lots more healthy fats
and you have to eat lots fewer
carbohydrates that's how you do it in
all those pictures you see on Instagram
and Twitter of people who have lost
crazy amounts of weight yet they don't
have any redundant skin left
that's keto that is that is high fat low
carb that is a carnivore diet that's how
that happens and so if you're interested
in burning fat and keeping it off for
the long term you've got to follow the
advice in this video and all the advice
on my other videos I'm gonna put a link
either here or here to my keto 101 video
series and so if you're brand new to
this way of eating you're like wait what
eating more fat what watch the first few
videos in the series and you'll
understand not only the science of it
not only the common sense of it but also
the ancestral appropriateness of this
our ancestors have been eating as much
fatty meat as they could get their hands
on for the last quarter of a million
years this is not a new thing this is
not a fad this is how human beings are
supposed to eat you might even call it
the proper human diet so I'm gonna put
all the links below to the research and
the link to my keto 101 video series so
you can start learning
do this properly so that you can get the
fat off and keep it off for the rest of
your life now if you enjoyed this video
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to know this is dr. berry I'll see you
next time