How To Lose 10 Pounds In 7 Days Using These Keto Egg Rules | Ben Azadi

0:00 I'm going to be sharing with you a 7-Day protocol for you to lose up to 10 lbs in the next week following these keto egg rules this protocol is perfect for the following people you've lost some weight but you still have the last 10 lbs to go The Last Mile that's the hardest weight to burn this protocol works really effectively for getting off those last 10 lbs it's also for the person who has an upcoming event a wedding an event that you want to look lean and you want want to drop 10 lbs in a week this will do it for you and lastly this is also for the person who has fallen off track with her diet and nutrition and want to get back on track to Kickstart their metabolism and burn fat for everyone watching and listening stay tuned because I'm going to give you the five-step protocol for you to burn fat

0:47 with a keto egg fast there are five key rules in order to get these amazing results let's go through those five rules in your protocol the first is to consume 14 eggs every single day yes you're going to be consuming the eggs with the yolk the yolk is actually where most of the nutrients lie and the reason I chose 14 eggs for you per day is because 14 eggs equal 77 gam of protein 65 G of fat with very minimal carbohydrates less than 7 gram of carbs what this is going to do the protein is going to help preserve lean muscle mass keep you satiated and full the fat will allow you to feel satiated and full and the fact that we're lowering in carbs it'll lower inflammation by lowering

1:32 insulin and allowing your body to make a metabolic switch to tap into stored body fat insulin is a key hormone we want to lower in order to achieve the 10 pounds of fat loss in the next seven days research backs this up the research suggests that eating the whole egg which includes the yolk May provide numerous benefits in effect insulin sensitivity particularly those who are overweight and have metabolic syndrome there was a 12we randomized control trial and the participants consuming just two eggs per day showed improvements in insulin sensitivity measured by the hom IR this study found that fasting glucose levels and insulin resistance significantly decreased in the group consuming eggs compared to the group who did not

2:19 consume eggs another study demonstrated that eating three whole eggs per day as part of a low carbohydrate diet led to improvements in their lipoprotein profiles their cholesterol panel and greater reductions in insulin resistance compared to the yolk free egg substitute this suggests that egg yolks rich and bioactive components play a significant role in positive metabolic outcomes your second step is to cook your eggs in grass-fed ghee research on grass-fed ghee suggests it can be beneficial for managing insulin resistance particularly due to its Rich content in butyrate which is a short chain fatty acid butyrate has been shown shown to improve regulate insulin sensitivity insulin

3:04 levels inflammation both are crucial for fat loss studies and animal models have demonstrated that butay can prevent and reverse diet induced insulin resistance and the current evidence on humans is very promising in human studies ghee made from grass-fed butter is rich in conjugated linol Lake acid CLA CLA has been associated with improvements in your cholesterol panel insulin Sensi sensitivity and weight loss consuming moderate amounts of ghee May support natural insulin secretion and healthy blood sugar levels so when you cook your eggs those 14 eggs per day you're going to cook them in grass-fed ghee combination of the eggs with the yolk the nutrients in the yolk and the nutrients in the grass-fed ghee are a

3:51 Powerhouse to lower inflammation lower insulin and help you burn fat the third step in your protocol is to cook the eggs as gently as possible soft scramble poaching or softboiled eggs are the best way to cook it so many people make the mistake when they cook eggs to overly cook them they do a hardboiled egg or overly scrambling them not overcooking your eggs helps to preserve their nutrients and prevents the oxidation of the beneficial fats and proteins here's what happens when you cook it the right way you retain protein quality when you overcook your eggs this can cause the proteins to become denatured reducing their digestability and bioavailability light cooking helps to keep the proteins intact for optimal absorption the Yol of

4:38 the eggs contain healthy fats particularly omega-3 fatty acids overcooking them can oxidize these fats which may lead to the formation of harmful compounds eggs with the yolk are rich in antioxidants like lutein xanthine which support Eye Health overcooking the eggs May reduce these antioxidants found in the yolk eggs do contain cholesterol when you overcook them especially at high temperatures like frying eggs it can oxidize the cholesterol potentially leading to the formation of harmful cholesterol oxidation products which have been linked to cardiovascular disease when you damage the egg cholesterol eggs are a fantastic source of vitamins such as B12 d and a and when you overcook the

5:23 eggs it could degrade these vitamins particularly the heat sensitive ones diminishing the nutritional value the fourth step is to get the right type of eggs not all eggs are created equal there's a lot of confusing marketing terms out there when it comes to purchasing your eggs we see terms such as organic free range Pastor range I'm going to give you the protocol on how to shop for eggs and how to buy the healthiest eggs at your Supermarket avoid the buzz terms cagefree and free range these are confusing marketing terms while cage free and free range sound good they don't guarant guarantee the chickens had significant outdoor time and access or the healthiest conditions these terms can sometimes be misleading what we do want to look for

6:10 are pasture raised and organic eggs pasture raised organic eggs come from chickens that are allowed access to outdoor areas to roam freely they eat a natural diet including grass and insects they get plenty of sunlight these eggs tend to be higher in omega-3 fatty acids vitamin D and antioxidants like lutein and zanthin you could also check for The Organic certification on these eggs organic eggs come from chickens that are fed organic non-GMO feed and are raised without antibiotics and hormones chickens are some of the dirtiest animals out there along with pigs and you want to make sure you get a clean Source this ensures the eggs are free from harmful chemicals and pesticides you are what you eat and you are also

6:55 what you eat at the brand that I use and you could find at most supermarkets in the United States is vital Farms they have organic pasture raise eggs that are high quality the fifth step in your protocol is to pair your egg diet with intermittent fasting one of the most comprehensive and highlighted studies ever published on intermittent fasting was in the New England Journal of Medicine in December of 2019 the authors reviewed more than 85 studies and they suggest that intermittent fasting should be used as the first line of treatment for diab diabetes obesity cancer neurodegenerative brain conditions and cardiovascular disease the study also showed that intermittent fasting has anti-aging effects this meta analysis

7:41 highlighted several key cellular healing benefits with intermittent fasting which include the following an increase in antioxidant defenses an increase in cellular repair via autophagy autophagy is the process of your body's inate intelligence cleaning out the junk in your system similar to a refrigerator that has expired groceries in them your cells have expirations dates as well and if you don't ramp up autophagy those expired cells could run rampant turning into these zombie ccent cells creating inflammation disease and wake G when you fast you activate autophagy and get rid of these bad cells it's like Pac-Man going through your body cleaning out the junk study highlights that it increases

8:27 Ketone production that is very important because when you're in a state of ketosis your body those ketones are communicating with your mitochondria to tell your mitochondr these little batteries in yourselves to produce more energy with that energy you have more energy but you also have an increase in your metabolism your basil metabolic rate increases so you burn more fat just sitting on the couch there's also an increase in mitochondrial resistance to stress an increased in DNA repair decreased glycogen those those are your sugar reserves in your liver and muscle cells when you do the egg diet with intermittent fasting you burn through your sugar reserves this is important because once you deplete your glycogen stores then you tap into your body fat

9:13 for energy so you start burning visceral fat the fat around your stomach and organs that are very inflammatory your body uses that for energy with an egg diet paired with intermittent fasting there's also a decrease in mtor during intermittent fasting this helps to prevent cancer growth and of course a decrease in the fat storage hormone insulin the intermittent fasting schedule you're going to pair with your egg diet is an 186 schedule you're going to be doing this for the 7 days you're eating the 14 eggs per day how this works is out of a 24-hour period for 18 hours you're in the fasted State you're having just water coffee tea no food not even the eggs then you have 6 hours to

9:58 consume your 14 eggs so you could do it all in one sitting or you could spread it out and do seven eggs at one meal seven eggs at another meal that works better for most people getting the 14 eggs in that window you're not eating anything else this is also called an egg fast and when you have those 14 eggs from a high quality Source cooking it the right way within 6 hours and fasting outside of that you're going to ramp up your metabolism and burn fat you're going to notice the weight will come off within the first day of doing this protocol it may sound bizarre or difficult to eat just eggs every day for 7even days but once you start doing this protocol you're going to feel so incredible you're going to want to keep doing it the best way to burn these 10

10:44 lbs of fat is to lower the inflammation and your insulin levels and the Egg diet with the intermittent fasting accomplishes both these goals so you're going to be in a deep state of ketosis Within These seven days which has numerous benefits for the body and the Brain the quality of the protein and the fat in the eggs will keep you satiated and full and you're just going to be able to go about your day be productive have amazing energy levels while you're burning fat every single day now I'm going to address the common questions I get asked when I lecture on this topic first question is can I season my eggs you can put salt on your eggs a high quality salt is great if you choose to put black pepper that's okay as well and if you want to use other seasonings that's totally up to you the seasonings

11:31 are not really going to raise glucose and Insulin it's not going to create an inflammatory response for most people so if you want to season your eggs go for it personally I would recommend just seasoning it with some high quality sea salt next question is this 14 eggs a day is a lot of cholesterol and saturated fats should I be worried about that well not really because number one when you're cooking the eggs the right way as I explained and getting quality eggs the cholesterol and the saturated fat in the eggs actually prevent heart disease I don't know if you knew this but the total cholesterol in your lab report is absolutely meaningless more people die from heart disease with normal to low cholesterol than with high cholesterol cholesterol is important for the brain for your sex hormones for vitamin D

12:18 production it's important to burn fat it's important to feel incredible so yeah you're going to be eating cholesterol and saturated fat and that's actually a good thing saturated fats are the building BL blocks of your cells your cells are made up of protein saturated fat and cholesterol and when you give it the building blocks it lowers inflammation and allows your fat burning hormones to get into the cell and do the job of burning fat the next question is this does the color of the yolk of the egg yolks matter the answer is most of the time yeah when we see the egg yolk and we see a dark orange color that means that these are typically found in eggs from chickens that are pastured raised and eating a natural diet rich in carotenoids which are plant

13:05 pigments that give certain fruits and vegetables their orange yellow and red color carotenoid rich foods include grasses weeds flowers insects and foods like maragold petals or Al falfa darker yolks usually indicate higher levels of vitamins antioxidants like lutein and zanthin and omega-3 fatty acids pale yellow yolks can be a problem chickens that are fed a commercial commercial grain based diet often fed corn and soy that are GMO produce eggs with pale yellow yolks these diets are less diverse resulting in lower carotenoid content and thus lighter yolk color the eggs may have fewer nutrients compared to the pasture egg variety so look at the yolk make sure it has a nice dark

13:50 orange color this is important to look at because the color of the yolk can give you an indication of its nutritional quality darker yolks often contain more essential nutrients like vitamin D omega-3 fatty acids antioxidants like lutein zanthin which all support Eye Health and overall lowering of inflammation lighter yolks while still nutritious contain less levels of these beneficial nutrients you do want to be aware of this though some commercial egg producers may add synthetic colorance and natural pigments to chicken feed to enhance yolk color without improving the actual nutrient content of the egg this is why it's important to show for organic pasture raised eggs like the option I gave earlier the brand the company vital Farms the next question is this besides

14:38 stepping on the scale is there any other way to measure the progress during the 7-Day protocol yeah you're going to lose at least 10 lbs in the next seven days probably even more so step on the scale on day one and then on day seven not in between because there can be fluctuations for many reasons other things to pay attention to are non-skill victories these include your ener energy levels your skin complexion Your Sleep Quality how your clothes fit maybe even do some body fat percentages done get some metrics on that pay attention to these non-scale victories because they're actually even more important than just the number on the scale the next question is this I get loose stools and sometimes even diarrhea when I eat eggs what can I do this can happen when your liver is backed up your liver

15:24 produces a detergent we'll call it a detergent but it's a substance called this green substance breaks down fat and yes with 14 eggs a day or just eggs in general you're eating more fat the liver needs to break that down and if you have a sluggish liver that has been beat up through medications toxins alcohol High processed carbohydrate Foods you might have a difficult time breaking down the fat in the eggs leading to diarrhea and loose stools so what you can do is add in some liver support supplements that's always a good idea you could also spread out the eggs so you have a 6-hour eating window to eat the 14 eggs definitely do not eat all 14 eggs at once if this is an issue for you of the diarrhea and the loose stools maybe have four eggs four

16:11 eggs and kind of keep going until you equal the 14 eggs have it spread out throughout the 6 hours that's going to allow your liver to adapt produce the bile to break it down versus having seven eggs in one sitting or 14 eggs in one sitting spread the eggs out throughout the six 6 hour eating window that'll do the trick for you the next question is this are raw eggs safe to eat I mentioned the more you cook a egg the less nutrients it has so therefore you would think that consuming raw eggs is the best cuz it preserves the highest quality of that egg all the nutrients and you get all that and it's really bioavailable that is true however you want to be really careful with the sourcing of your eggs if you could find organic pasture raised eggs from a local

16:58 f armor I've seen people do it raw now I'm not giving you permission to do that this is not medical advice but I have seen some of my students do it raw they simply just take a shot of eggs personally I do not do that I cook my eggs either softboiled or soft scrambled in the grass-fed ghee just because uh I don't know I prefer it that way it tastes better and I'm not getting my eggs from an organic local farmer I'm getting it from vital farms and I do believe they have healthy eggs but I'm still not 100% sure I want to have it raw so you can if you choose that route you get the most nutrients just make sure it's a really good healthy chicken that you're getting the eggs from the next question is this what are the nutritional differences between the egg yolk and the egg whites the egg whites

17:44 are higher in protein lower in calories it's virtually fat free that's why we have unfortunately people who think egg white omelets are healthier because it minimizes the fat and the cholesterol but the yolks are where most of the nutrients are like God made eggs and he put the eggs yolk with the egg whites we want to consume the entire egg the yolks and the actual egg whites the yolks contain far more nutrients than the actual white so make sure you eat the whole egg don't fall into the lowfat craze of egg whites the next question is can this egg fast diet this keto egg diet help me build muscle and is it good for muscle building the answer is yeah it can be right you're getting 77 gram per day of high quality protein so you

18:30 can still strength train you can still exercise you can still build muscle with that amount of eggs but in this case in this 7-Day protocol the goal is to burn fat to lose those 10 lounds or more of fat and that is the overall goal here but by by having the 14 eggs you're preserving your lean muscle mass by pairing it with an intermittent fast fasting has been proven to raise human growth hormone which preserves muscle mass and helps you burn muscle mass which also helps you burn bur fat an anti-age so in a nutshell can you build muscle eating this egg diet yes but the overall goal is to burn fat and you'll get a lot of that in the next seven days and the next question is what should I do after the 7-Day protocol I worked with a food journalist for 6 months to

19:15 put together this fat burning keto recipe of the week program where every single week I send you a fat burning keto recipe that is seed oil free low implant toxins protein focused easy to make taste delicious and you can get access to these fat burning recipes for just $9.97 cents per month with a 30-day money back guarantee and cancel anytime policy and if you go to keto Camp recipes.com or click the link in the notes down below you can learn more about these fat burning keto recipes I would recommend just following the recipes I send you every week staying in ketosis continue to burn fat and have amazing energy levels if enjoy this video you're going to love a recent video I made on Carnivore weight loss

20:03 mistakes people make check out this clip I'll see you in that next video what is the best diet to burn fat and here's the answer the carnivore diet whether you're currently following a carnivore diet or thinking about doing it I'm going to share with you five weight loss hacks for the carnivore diet you need to know right now these tips work so well you can lose up to 20 lb in the next 30 days and it feel like an absolute health rock star