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EP 2/100: Full Day of Eating for Fat Loss – 1,900 Calories! Here’s a 1,900-calorie Indian fat loss meal plan with 4 simple meals – MEAL 1 to MEAL 4 – made with everyday groceries and minimal prep time. MEAL 1 – Rice, Egg Whites, Pickle, Curd & Salad – 375 kcal Carbs: 57g | Protein: 22g | Fat: 6g • Raw White Rice – 50g (uncooked): 179 Cal • Egg Whites – 5 medium: 68 Cal • Cucumber – 100g: 15 Cal • Carrots – 50g: 20 Cal • Curd (Whole Milk) – 100g: 61 Cal • Oil – 2.5ml: 21 Cal Note: I cooked double the quantities in MEAL 1 so I could split it across MEAL 1 and MEAL 3 to save time. MEAL 2 – Spinach Paneer Chapathi with Omelette – 570 kcal Carbs: 46g | Protein: 44g | Fat: 23g • Spinach (Raw) – 25g: 6 Cal • Milky Mist High-Protein Paneer – 100g: 204 Cal • Eggs – 2 medium: 126 Cal • Oil – 5ml: 41 Cal • Aashirvaad Multigrain Atta – 50g: 183 Cal Served as: 3 Spinach Paneer Chapatis + 1 Omelette Note: I cooked double the quantities in MEAL 2 so I could reuse it for MEAL 4 as well. MEAL 3 – Same as MEAL 1 – 375 kcal MEAL 4 – Same as MEAL 2 – 570 kcal TOTAL FOR THE DAY – 1,900 kcal ✔️ Carbs: 215g ✔️ Protein: 131g ✔️ Fat: 59g I used the same meals from EP 1/100 (2,700 Cal) and just adjusted the portions. By simply reducing the quantities, I created this 1,900-calorie fat loss version. You don’t need to change your foods – portion control is the game-changer. Keep it simple. DISCLAIMER & GUIDELINES: • These are just sample meals. You can adjust them based on your preferences and goals. • Feel free to mix and match meals from previous episodes to build your own plan. • Every individual is different – what works for one may not work for another. • Always consult a certified nutritionist or dietitian before following any diet plan, especially if you have health conditions.

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On this episode of Live Lean TV, I’m sharing the best protein sources to burn belly fat, as well as why these high quality protein sources help you build muscle and burn fat faster. ✔ Awaken The Abs Within (Amazon Paperback): https://www.liveleantv.com/awakentheabswithin ✔ Awaken The Abs Within (Digital Download): https://liveleantv.teachable.com/p/awaken-the-abs-within/ ✔ Eat Clean Live Lean Cookbook: https://bit.ly/3oGlwd8 ✔ Find The Best Program For You - Live Lean Body Quiz: https://bit.ly/38I2SMN ✔ FREE 7 Day Meal Plan and Recipes: https://bit.ly/2LHU7sQ Learn the best protein sources to burn belly fat and build muscle. Also learn why the protein content in bread, rice, beans, and other protein containing foods are INCOMPLETE and WILL NOT help you with your protein intake goals. 00:00 Intro 00:29 Essential Amino Acids vs Non-Essential Amino Acids 01:00 Why Muscle Is Key To Living Lean 01:13 What Are BCAAs? 02:00 High Quality Complete Protein Sources 02:12 Low Quality Incomplete Protein Sources Full Blog Post Here! https://bit.ly/3oJ1qz6 Subscribe Here! http://bit.ly/SubLiveLeanTV Check Out Our Top Videos! http://bit.ly/LiveLeanTVTopVideos WANT MORE DAILY TIPS ON HOW TO LIVE LEAN?: ✔ INSTAGRAM: http://www.instagram.com/bradgouthro ✔ INSTAGRAM: http://www.instagram.com/JessicaGouthroFitness ✔ INSTAGRAM: http://www.instagram.com/LiveLeanTV ✔ SNAPCHAT: http://www.snapchat.com/add/bradgouthro ✔ FACEBOOK: http://www.facebook.com/LiveLeanTV ✔ TWITTER: http://www.twitter.com/bradgouthro ✔ TWITTER: http://www.twitter.com/LiveLeanTV ✔ TIK-TOK: https://www.tiktok.com/@bradgouthro  ✔ TIK-TOK: https://www.tiktok.com/@jessgouthro #Protein #Nutrition #LiveLeanTV About Live Lean TV: Welcome to Live Lean TV. The online fitness and nutrition show, hosted by Brad and Jessica Gouthro, teaching you how to LIVE THE LEAN LIFESTYLE 365 days a year. Watch hundreds of fat blasting & muscle building workouts, easy and delicious recipes, as well as fitness and nutrition tips to get you your dream body (and maintain it 365 days a year). Make sure you click the SUBSCRIBE button for new fitness and nutrition episodes every week! Business Enquiries: [email protected] Best Protein Sources To Burn Belly Fat (COMPLETE PROTEIN) | LiveLeanTV https://www.youtube.com/watch?v=XGXRkb7tCpk Live Lean TV http://www.youtube.com/LiveLeanTV

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Do Diet Breaks Enhance Metabolism? The concept of diet breaks began gaining popularity around 20 years ago with the concept of refeed days or calorie cycling. The idea that instead of eating the same amount of calories every day on a diet, you could do periods of lower & higher calories & perhaps this would help improve fat loss, muscle retention, & perhaps stave off metabolic adaptation. Metabolic adaptation refers to the slowing of metabolic rate beyond what is expected that occurs with weight loss. A study in 2018 called the “MATADOR Study” showed a significant attenuation of metabolic slowing using 2 week diet phases followed by 2 week diet break phases where people ate at maintenance. The diet break group also had better fat loss efficiency & lean mass retention. Subsequent studies however, failed to replicate some of these results This leads us to the meta-analysis being discussed today that attempted to come to a consensus of the literature examining people utilizing diet breaks (periods of eating at maintenance or more during a fat loss diet) vs those following continuous energy restriction (CER). PMID: 38193357 The researchers found that on average, utilizing diet breaks led to about a 50 kcal per day reduction in metabolic adaptation compared with CER & this was a statistically significant effect. However, there were no differences between CER & diet breaks for fat free mass retention or fat loss What is the take home? Diet breaks may help reduce metabolic slowing compared to normal dieting, but the effect is relatively small at ~50 kcal per day. So if you don’t like using diet breaks & prefer to just eat the same way every day, it’s probably not worth trying to force yourself to do diet breaks. But if you like diet breaks, then the attenuation of metabolic adaptation might be a nice bonus Get my research review REPS: biolayne.com/REPS Get my new nutrition coaching app, Carbon Diet Coach: http://onelink.to/9h4d62 My research based supplements: http://www.outworknutrition.com Get my books on how to lose fat: http://www.biolaynestore.com Take my online course "The Science of Nutrition": https://chfi.click/laynenorton_online Get Custom Workouts by me for $12.99/month: https://biolayne.com/workout-builder/ http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne

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#semaglutide #obesitymedicine #type2diabetes If you are interested in licensing this animation or creating a new one, visit our website: https://nmal.nucleusmedicalmedia.com/contact-form?f=misc MEDICAL ANIMATION TRANSCRIPT: Semaglutide is a medicine used to help control high blood sugar in people who have type 2 diabetes. It may also be used to help people with excess weight or who have obesity to lose weight. For those who have type 2 diabetes and heart disease, this medicine is also approved to help reduce the risk of heart attack, stroke, or death. In order to understand how semaglutide works, it's important to know how your body controls blood sugar levels. Your pancreas is an organ that helps control the amount of sugar in your blood called glucose. When your digestive track breaks down foods such as carbohydrates into glucose, it begins to release the glucose into the blood stream. The glucose in your digestive track triggers it to release a chemical called glucagon-like peptide-1 or GLP-1. GLP-1 slows the movement of food out of your stomach, which slows the movement of glucose into your blood. This helps slow down the rise in blood glucose after you eat. GLP-1 also causes your pancreas to release a hormone called insulin. Insulin helps your body's cells use glucose for energy, which lowers the amount of glucose in your blood. If your blood sugar is too low instead of releasing insulin, your pancreas releases a different hormone called glucagon. Glucagon helps your liver make glucose. Your liver releases it into the bloodstream which raises your blood sugar. If you have type 2 diabetes, your body can't control blood sugar levels properly. For example, your digestive track may release less GLP-1, leading to less insulin release. In addition, your pancreas may not be able to make enough insulin or your cells may resist its effect or both. And your pancreas may also release glucagon at the wrong times. This can cause your liver to release glucose into the blood even if your glucose levels aren't low. Since your cells can't use all this extra sugar, it begins to build up in your blood. This is called hyperglycemia. Over time, untreated hyperglycemia can damage your nerves and blood vessels. This damage can lead to disease in some parts of your body such as the feet, brain, eyes, heart, and kidneys. If you have type 2 diabetes and have excess weight, you may have hidden fat called visceral fat around the organs in your belly. This type of fat may cause your body's cells to resist the effects of insulin so that they can't effectively use the glucose in your blood. Semaglutide medicines are part of a class of drugs called GLP-1 agonists. You take them by injection or by mouth as tablets. GLP-1 agonists act like the GLP-1 that your body makes. In treating type 2 diabetes, the goal of semaglutide medicines is to prevent hyperglycemia or high blood sugar. They do this by acting like GLP-1 to cause your pancreas to make more insulin when blood sugars are high, which allows your cells to use the sugar in your blood. They can also help stop the inappropriate release of glucagon from your pancreas, which stops your liver from putting glucose into your blood stream at the wrong times. Semaglutide medicine for weight loss acts like GLP-1 to help slow the movement of food out of your stomach. Since this increases the feeling of fullness, it can help you eat less. Semaglutide may also act on the hunger areas of your brain to decrease your appetite. And if you have type 2 diabetes, semaglutide medicines can help you lose weight, including visceral fat. As a result, your cells are less likely to resist that effects of insulin to use glucose in your blood. Semaglutide's more common side effects are mild to moderate stomach and bowel problems such as nausea, vomiting, and diarrhea. There is a risk for low blood sugar called hypoglycemia if you're also taking other medicines that lower blood sugar such as insulin or sulfonylureas, but GLP-1 medicines like semaglutide are unlikely to cause hypoglycemia when taken alone or in combination with metformin, which is a medicine used to treat type 2 diabetes. To find out more about semaglutide, talk to your healthcare practitioner. ANH24276 Visit our website to learn more about using Nucleus content for patient engagement and content marketing: http://www.nucleushealth.com/

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