There are so many different diets out there that it can be hard to know what will or won’t work. However, if shrinking your stomach is the goal, these practical tips from Dr. Eric Berg, can teach you how to burn belly fat fast and keep it off for good.
It is possible to lose weight and feel healthier when you do keto. You can achieve your goals when you have the knowledge.
Starting a new keto diet can be exciting. But it can also be overwhelming.
Therefore, the following 5 pro tips will help you to burn belly fat fast so that you can see visible results quickly.
The Goal Of A Keto Diet?
Basically, the goal of a ketogenic diet is to reduce your insulin levels. When insulin levels are low, your body can go into ketosis.
Ketones are produced when the body is in ketosis. The more ketones you have the more fat you are burning.
The keto diet has been studied in its effectiveness to reduce obesity and its unhealthy side effects. Most obesity is a result of unhealthy diet and lifestyle choices.
What Are The Benefits of Low Insulin?
Low insulin levels will help you to maximize fat burning in the body.
Other healthy results of low insulin include: less inflammation in the body, reduced risks of diabetes, high blood pressure and high blood lipids, weight and fat loss.
Keto Basics
It’s important to know your macros when doing a keto diet. However, don’t let it become overwhelming.
Carbohydrate consumption should be around 30-50 grams per day. If you want to speed up your results, Dr. Berg recommends you aim for 20 grams or less per day.
For protein consumption, you should target 3-6 ounces per meal. However, this will depend on your individual size and the amount of meals per day you are eating.
A good general rule of thumb is to keep your protein serving about the size of the palm of your hand.
The amount of fat you would eat is around 75% of your calorie intake.
Let’s take a look at the 5 pro tips you can use on your keto diet to maximize your belly fat burning.
Dr. Berg’s 5 Tips for How To Burn Belly Fat Fast
Tip 1: Eat Lots of Salad – 7 Cups Per Day
Leafy green veggies contain the kind of carbs that you don’t need to worry about counting. Salads are mainly fiber.
Fiber is very important to eat, as it does not alter your insulin levels. Therefore, fibrous carbs are a good thing.
Vegetable carbs can be your main carb intake. Top it with things like cheese and olive oil. Just be careful not to use a high carb salad dressing.
Salads that contain many different types of leafy greens are also nutrient-rich. As a result, you will be consuming many vitamins, minerals and antioxidants that have incredible health properties.
Leafy green vegetable-rich diets will also help reduce any symptoms of fatigue, muscle cramping and insulin resistance.
According to Dr. Berg, he suggests eating your salad first in order to make sure you consume enough as eating protein first may fill you up too quickly.
Tip 2: Eating Protein
It is important to eat adequate protein on a keto diet. However, if you eat too much protein you may feel tired. It may also reduce your ketosis.
You should aim to eat a protein serving about the size of your palm. Eat a bit more if you are younger or super active, and a bit less if you are older.
Dr. Berg recommends you eat a high fat protein portion over lean. Lean protein can activate insulin more, which is what you want to avoid on keto.
In fact, he suggests avoiding whey protein, as it triggers insulin due to its incredibly low fat content.
Tip 3: Increase Your Fat At Each Meal
On keto, it is critical to eat more healthy fat with each meal. For the best results, Dr. Berg recommends combining intermittent fasting with keto for the best belly fat burning results.
There are many different ways to increase the amount of fat you eat with each meal. Some ideas include nuts, olive oil, avocados, and MCT oil.
Adding fat with your meals helps provide satiety so that you will feel full longer. This will help reduce appetite. This allows you to begin intermittent fasting.
You may choose to eat between noon and 6pm, or even go to one meal a day. To learn about the OMAD diet, you may enjoy reading our review, What Is The OMAD Diet – Weight Loss Fad or Fix.
After a few days of this new eating pattern, you will have less appetite and more satiety which will push your body into maximum fat burning.
However, eat only when you are actually hungry. Listen to what your body is telling you.
And don’t eat too much fat especially in the middle of your weight loss journey, as your body will choose to burn that dietary fat over your belly fat first.
Tip 4: Adjust Your Nutrients
While you are on the keto diet, you may need to supplement certain vitamins. Eating fewer meals and snacks can alter your nutrient intake.
You will want to take extra caution to avoid nutritional deficiencies. It can be more difficult to get proper nutrition when you eat fewer meals, or even just one meal a day.
Ketosis will also mean that your body is burning up nutrition at a faster rate. Therefore, Dr. Berg says that you will need more B vitamins, electrolytes and sea salt (to help prevent weakness).
Nutritional yeast is a good way to consume extra B vitamins.
Tip 5: Make It A Lifestyle
Some of the reasons you should consider this way of eating are that you will think more clearly, feel more energetic, have improved moods and a flatter belly.
However, always check with your doctor before starting any new diet plan to make sure it is a safe choice for you.
In addition to feeling happier and healthier, you may also feel a sense of deprivation. In order to avoid this and keep you on track, a little low carb chocolate can be eaten after your first meal.
You may also want to try making a keto dessert to enjoy a few times a week. This way you will add a little variety into your diet, stay on track and reach your goals.
Any dietary changes should be enjoyable so that you can stick with it and make it a new lifestyle.
Make Keto Easy
To learn more about the keto diet made easy, you may be interested in reading our review on What Is The Custom Keto Diet.
This 8 week keto diet makes weight loss easier, as it is completely customizable to your needs and tastes. Simply take a quick quiz to get a custom keto weight loss plan delivered to your inbox!
How To Burn Belly Fat Fast Conclusion
Losing your belly fat can be easier than you think when you follow a keto diet that is combined with intermittent fasting.
Dr. Eric Berg’s 5 easy tips are simple to follow. He believes that in order to lose weight, you must get healthy first.
If what you are doing what works to lose weight, then keep at it and don’t change. Conversely, if what you’re doing doesn’t work, then make the necessary adjustments.
Overall, keep it simple. Stop overcomplicating things. Once you learn the basics of keto and intermittent fasting, you can quickly start to lose your belly fat.
Have you ever tried keto and/or intermittent fasting to lose your belly fat? Tell us about your experience in the comments below.
Hey Lee!
This is an awesome and well written article on the 5 easy tips on how to burn belly fat fast! I have done keto a couple times in the past and it was one of the times that I have lost a lot of weight in a small amount of time. Instead of burning carbs as energy, you’re burning fat as energy or stored fat cells. I would recommend this to anyone looking to lose weight or burn fat fast!
Hi Lorenz…it’s great to hear your results with the keto diet and know that it worked well for you. You are correct in how fat is burned. It’s a different approach, but many people are getting awesome results with it. Thanks so much for commenting!
Getting rid of belly fat is something that so many people want to do, and as I am getting older, I find it more of a challenge. I have heard so much about the keto diet, so to find that it can also be used to get rid of belly fat, is great.
Dr. Eric Berg’s tips seem to be easy to follow and it is very interesting to see that he recommends around seven cups of salad every day. As a fruit lover that has fruit for breakfast every day, would I be able to eat fruit on the keto diet? Or are there some fruits that should be avoided? Thank you.
Thank you for dropping by…it certainly can be more challenging to lose our tummies as we age, but keto combined with intermittent fasting can get solid results. Fruit is very high in sugar which works against fat loss. So, if your aim is to shed weight, low glycemic fruit is best in small portions (think strawberries, blueberries). Fruit is generally avoided on the keto diet and the emphasis is heavy on leafy greens for fiber. A salad cutter can help with breaking down that massive 7 cups Dr. Berg recommends.
It’s hard to lose belly fat and I am trying to do that now.
Your post crosses my path right in time. I am happy to see it from Dr. Eric Berg.
I am more of a vegetarian and can eat eggs and cheese.
I eat a fresh salad with leafy greens with olive oil and vinegar dressing with cheese.
I eat my dinner preferably between 5-6 pm and try to fast 15 16 h.
I am good and probably reduce or eliminate brown rice from my diet.
It sounds like you are familiar with Dr. Berg’s approach. Although it can be difficult to reduce carbs to that extent, with the right tactics, it can be super helpful for quickly shedding belly fat. Thanks for commenting and best wishes with your weight loss journey!