5 Egg Rules That Burn 4X More Belly Fat (Most People Break All of Them) — Transcript

Full transcript

1. 0:00Eggs are already one of the simplest, most powerful fat
2. 0:03-burning foods that you can eat, but there is a
3. 0:05good chance you are leaving most of the fat loss
4. 0:08on the table without even realizing it.
5. 0:10Believe it or not, two people can eat the exact
6. 0:12same eggs every morning, and one burns nearly four times
7. 0:17more belly fat than the other, just from getting a
8. 0:19few small things right.
9. 0:21So in this video, I'm going to show you the
10. 0:23five most powerful rules to get even more fat loss
11. 0:27out of your eggs, how each one works, and the
12. 0:30pro tips that you won't hear anywhere else.
13. 0:32So to start, I want to show you why the
14. 0:34number of eggs you eat in the morning decides whether
15. 0:37your body burns fat or barely does anything at all.
16. 0:40Most people crack two eggs and think they're doing something
17. 0:42good for themselves, and they are, but two eggs actually
18. 0:45sits right below the line where the real fat burning
19. 0:48kicks in.
20. 0:49Here's what I mean.
21. 0:50Inside the yolk of each egg is a nutrient called
22. 0:53choline, and you can think of choline as the shipping
23. 0:56containers that your liver uses to pack up fat and
24. 1:00ship it out to your body.
25. 1:02Without enough choline, your liver can't build those containers, so
26. 1:06the fat just sits there packed in with no way
27. 1:09out, and that backed up fat in your liver is
28. 1:12one of the biggest reasons belly fat won't budge after
29. 1:14the age of 50.
30. 1:15The problem is two eggs doesn't give your liver enough
31. 1:18choline to do the job.
32. 1:20Three to four eggs does.
33. 1:22That small jump is what finally gives your liver enough
34. 1:25to start clearing the fat instead of letting it pile
35. 1:28up, and it's not just for your liver.
36. 1:30Those extra eggs also hit the amount of protein that
37. 1:33your muscles need to repair and grow, and more muscle
38. 1:35means a faster metabolism, which means you're burning more fat
39. 1:39around the clock even while you sleep.
40. 1:41So the fix here is simple.
41. 1:42Make it three to four eggs, not two, and I
42. 1:46mean whole eggs, yolk and all, because everything we just
43. 1:49talked about, the choline, the fat burning, the muscle, it's
44. 1:52all in the yolk.
45. 1:53The second you toss the yolk and eat just the
46. 1:56whites, you've thrown away the entire reason eggs burn fat
47. 1:59in the first place.
48. 2:00Now coming up, I've got four more egg rules even
49. 2:02more powerful than this, including one that can help you
50. 2:05lose almost four times as much belly fat while eating
51. 2:08500 more calories a day.
52. 2:11It sounds crazy, I know it, but it's true, so
53. 2:14stay tuned for that.
54. 2:15Now before we get there, I want to show you
55. 2:17how the way that you cook eggs decides how much
56. 2:19that fat burning power actually survives, because those nutrients that
57. 2:23are packed inside of that yolk are fragile.
58. 2:26Cook them too hot for too long and you destroy
59. 2:29a big chunk of them before they ever reach your
60. 2:32body.
61. 2:32Most people scramble their eggs hard.
62. 2:35They fry them until the edges go brown or blast
63. 2:38them in the microwave, and every one of those does
64. 2:40the same thing.
65. 2:42High heat oxidizes the yolk.
66. 2:44That's a fancy way of saying it damages the fat
67. 2:47and the cholesterol inside, which turns something healthy into something
68. 2:50your body sees as more harmful.
69. 2:52So the goal is to keep that yolk soft and
70. 2:55runny.
71. 2:55The white can be fully cooked.
72. 2:58In fact, it should be because that's how your body
73. 3:00absorbs the protein that's inside of it, but the yolk
74. 3:03needs to be protected and needs to stay somewhat loose.
75. 3:07That means poached, soft-boiled, over easy, maybe a little
76. 3:11bit towards over medium, but that's as far as we
77. 3:13probably should go.
78. 3:14For a soft-boiled egg, drop it into gently boiling
79. 3:17water for about six to seven minutes, and the yolk
80. 3:20stays slightly loose, slightly runny, with all that fat burning
81. 3:24payload intact.
82. 3:25The runnier the yolk, the more of those fat burning
83. 3:28nutrients make it into your body.
84. 3:30Now even if you cook your eggs perfectly, there's one
85. 3:32thing in the pan that can undo all of it,
86. 3:34and that's the oil.
87. 3:35Most people reach for vegetable oil, canola oil, or one
88. 3:38of those yellow bottles that says heart healthy, and that
89. 3:41oil doesn't just sit on the surface of your eggs,
90. 3:43it soaks in, and it gets into your body with
91. 3:46every bite.
92. 3:47Now here's the problem.
93. 3:48Those oils are loaded with fragile fats that break down
94. 3:51the second they hit a hot pan.
95. 3:53When they break down, they create the kind of inflammation
96. 3:56that keeps your fat cells locked shut.
97. 3:59So you can do everything else right, eat the perfect
98. 4:01eggs, cook the perfect way, and then drown them in
99. 4:05an oil that slams the door on fat burning.
100. 4:08Picture pouring premium fuel into your gas tank and then
101. 4:11dumping a handful of sand in right behind it.
102. 4:14That's what cooking your eggs in vegetable oil does.
103. 4:16So here's the easy fix.
104. 4:17Cook your eggs in butter, that's what I do, or
105. 4:19use ghee or even avocado oil instead.
106. 4:22These oils stay stable even when they're heated.
107. 4:25Now don't overheat them, but a low to medium heat
108. 4:28is what we want anyway to protect the yolk, and
109. 4:30then that way those oils don't break down and turn
110. 4:33inflammatory the way that the other fake oils do.
111. 4:36And butter and ghee come with an added bonus.
112. 4:39They're rich in a special fat called butyrate.
113. 4:41Butyrate flips on your body's fat burning systems and helps
114. 4:45calm down the inflammation keeping fat cells locked.
115. 4:49So instead of fighting your eggs, the fat in the
116. 4:51pan is working right alongside with them.
117. 4:53Okay next up, this is the one I promised you
118. 4:55back at the start.
119. 4:56The single biggest mistake that decides whether you lose fat
120. 4:59or you hold on to it.
121. 5:00Get this one wrong and it can cancel out almost
122. 5:03everything else that you're doing right.
123. 5:04Let me show you what I mean with a study
124. 5:06that still surprises me.
125. 5:08Researchers took two groups, put them on different breakfasts.
126. 5:11The first group ate the so-called healthy way, low
127. 5:15fat, cutting back on the fat, and leaning on carbohydrates
128. 5:18instead.
129. 5:18The second group went the other direction, keeping the fat,
130. 5:22dropping the carbs.
131. 5:23But that's not all.
132. 5:24The low fat group was also cutting 500 calories a
133. 5:29day, while the other group was eating those 500 calories.
134. 5:32So if calories were really what drove your belly fat,
135. 5:35the low fat group should have easily won.
136. 5:39But it was the second group eating more food, 500
137. 5:43more calories, that lost nearly four times more belly fat.
138. 5:48How is that possible?
139. 5:49It came down to one thing on the plate, carbohydrates.
140. 5:51When you eat carbs, your blood sugar shoots up and
141. 5:54your body releases a flood of insulin to deal with
142. 5:57it.
143. 5:57Insulin is the hormone that slams the brakes on fat
144. 6:00burning.
145. 6:00As long as insulin is high, your body physically cannot
146. 6:03burn stored fat.
147. 6:04Now here's where eggs come in.
148. 6:05Eggs are a zero carb food.
149. 6:07They're built to keep your insulin low and your fat
150. 6:10burning switched on.
151. 6:12But the moment you pair them with toast or hash
152. 6:15browns or a glass of juice or a bowl of
153. 6:18oatmeal, you flood your body with carbs.
154. 6:20Your insulin shoots up and all that fat from the
155. 6:24yolk, the fat that was supposed to fuel your fat
156. 6:27burning hormones, gets shoved straight into storage.
157. 6:30So you sit there eating eggs every morning, thinking that
158. 6:32you're doing everything right, while the toast next to them
159. 6:35is undoing the whole thing.
160. 6:37That's why those two groups got such different results.
161. 6:40The second group kept their insulin low.
162. 6:42So the fat they ate actually got burned instead of
163. 6:46stored.
164. 6:46So keep your eggs in low carb company.
165. 6:50If you need to add something, add some spinach, add
166. 6:52some peppers, mushrooms, tomatoes, maybe a little smoked salmon or
167. 6:57cheese or some breakfast meats and keep the toast, the
168. 7:01potatoes and the juice off the plate if you can.
169. 7:04Now that said, if you want to add some carbs
170. 7:06with your meal, there is a simple trick that you
171. 7:08can use to keep insulin down.
172. 7:10Eat your eggs and your vegetables first and then save
173. 7:14those carbs for the very end.
174. 7:15Just by eating them last instead of first, you cut
175. 7:19the blood sugar spike from that meal by up to
176. 7:2244%.
177. 7:24You're eating the exact same food, but simply change the
178. 7:26order that you eat it in.
179. 7:28And that can have a massive impact on your ability
180. 7:30to burn fat.
181. 7:30Now there's one last thing that decides how much fat
182. 7:33burning power your eggs have.
183. 7:35And it's settled before you ever crack one open.
184. 7:38I'm talking about the kind of eggs that you're buying.
185. 7:40Here's what most people don't realize.
186. 7:42An egg is only as good as the hen that
187. 7:44laid it.
188. 7:45You are not what you eat, you are what you
189. 7:48eat ate.
190. 7:49Think about that one.
191. 7:49None of the fat burning nutrients that we've talked about
192. 7:52are made by the hen herself.
193. 7:54They come from what she eats and how she lives.
194. 7:58A hen out on a pasture eating grass, clover, bugs,
195. 8:03in the sunlight, lays a completely different egg than one
196. 8:07stuck in a cage eating nothing but corn and soy.
197. 8:10Same shell, sitting right next to each other at the
198. 8:13store, but inside they're not even close.
199. 8:16A true pasture-raised egg can have up to four
200. 8:19times the vitamin D, two to three times the omega
201. 8:22-3s, and far more of the antioxidants that your body
202. 8:25needs to fight the inflammation that locks fat in place.
203. 8:30And it actually shows up on the scale.
204. 8:32In one study people who ate omega-3 rich eggs
205. 8:35trimmed inches off their waist over three months without changing
206. 8:39anything else they were doing.
207. 8:41So when you're at the store, here's what you need
208. 8:43to look for.
209. 8:43The words you want on the carton are pasture-raised,
210. 8:47not just cage-free, not just free-range.
211. 8:51Those sound nice and they're better than conventional eggs, but
212. 8:54all they mean is that the hen wasn't in a
213. 8:56cage.
214. 8:57They don't promise that she ever set foot outside.
215. 9:01So the optimal is pasture-raised.
216. 9:03Pasture-raised is the one that tells you the hen
217. 9:05actually lived outside on the grass.
218. 9:08And here's a simple way to know that you got
219. 9:10the real thing.
220. 9:10You crack the egg open and look at the yolk.
221. 9:13It's a deep rich orange instead of a pale yellow
222. 9:17that you would oftentimes see at a diner.
223. 9:20That's the sign it's loaded with the nutrients that make
224. 9:23eggs burn fat.
225. 9:24The pale ones are the eggs that look the part
226. 9:27but leave most of the fat-burning power out.
227. 9:29So spend the extra dollar or two on real pasture
228. 9:33-raised eggs.
229. 9:34It's the difference between eggs that just look healthy and
230. 9:37eggs that actually do the work.
231. 9:39Okay, now you know how to get the most fat
232. 9:41-burning power out of your eggs.
233. 9:43But eggs are just one piece of your morning.
234. 9:45There are other breakfast foods that train your body to
235. 9:48burn belly fat as well.
236. 9:50And a few of them work even better when you
237. 9:52pair them with eggs that you're already eating.
238. 9:55So I broke down the 10 best ones in another
239. 9:57video which has now been seen by more than a
240. 9:59million people.
241. 10:00And I show you the foods that keep you full
242. 10:02for hours.
243. 10:03The ones that control your hunger hormones.
244. 10:06And a couple you've probably been told for years to
245. 10:08stay away from.
246. 10:09Put them together with what you've learned today and you've
247. 10:11got a breakfast that burns fat for you all morning
248. 10:14long.
249. 10:15I will include a link to that video here.
250. 10:17Click to watch it next and I'll see you there.