The Fastest Way To Make Your Body Kill Visceral Fat

Doctor Mike Diamonds

183,051 views • 1 month ago

Video Summary

This video outlines five science-based techniques to eliminate visceral fat and achieve rapid body transformation. The speaker, Dr. Michael Diamonds, a scientist and medical doctor, emphasizes a personalized approach to fat loss, drawing from his own experience and client successes, including one client who lost nearly 100 lbs in a similar timeframe.

The core of the strategy involves the "gut fire protocol," which focuses on establishing an aggressive caloric deficit with precise macronutrient targets for protein, carbohydrates, and fats, exemplified by a detailed macro breakdown for a client named Harry. This is combined with a "double fasting approach" (one 24-hour fast and six 16:8 fasts per week) and a "cardio to build visceral fat" protocol that includes both informal step-based goals and formal Zone 2 cardio.

Finally, the video stresses the importance of optimizing sleep through a "10-3-2-1 method" and eliminating processed foods and alcohol, as these habits directly impede fat loss and increase inflammation.

Short Highlights

Five distinct techniques for eliminating visceral fat are presented.
The "Gut Fire Protocol" involves a personalized caloric deficit with specific macronutrient targets (e.g., 1 gram of protein per pound of body weight).
A "Double Fasting Approach" includes one 24-hour fast and six 16:8 intermittent fasting days per week.
Cardio recommendations include increasing daily steps to 12,000-15,000 and incorporating Zone 2 cardio (60-70% of max heart rate).
Key lifestyle changes include optimizing sleep using the "10-3-2-1 method" and eliminating all processed foods and alcohol.

Key Details

Technique One: The Gut Fire Protocol [1:25]

This protocol focuses on establishing the exact amount of protein, carbs, and fats an individual needs to consume to reduce visceral and subcutaneous fat.
It emphasizes an aggressive caloric deficit and prioritizing protein intake (e.g., 1 gram per pound of body weight) to stimulate satiety hormones like peptide Y, boost metabolism through the thermic effect of food, and provide building blocks for muscle.
The protocol also includes specific recommendations for fat intake (e.g., 50-60g for larger individuals to support hormonal balance) and provides a sample macro breakdown (2557 calories, 270g protein, 57g fat, 240g carb) for a client named Harry.
A free online "precision calculator" at sculptbyscience.com is available to help users determine their personal aggressive deficit.
The protocol includes a list of scientifically backed "gut fire foods" that aid in fat loss, such as plain Greek yogurt, kefir, sauerkraut, kimchi, berries, chia seeds, salmon, spinach, almonds, avocado, chicken, and whole eggs/egg whites.
An example three-meal plan (berry protein oats, chicken spinach wrap, steak and pumpkin with berries) is provided, designed to be easy, repeatable, and enjoyable while adhering to the macronutrient goals and incorporating gut-health-promoting foods.

"The first reason is this is the exact protocol, the exact amount you personally need to eat to light your gut fire and to kill the visual fat."

Technique Two: The Double Fasting Approach [13:27]

This technique combines a 24-hour fast once a week with a 16:8 intermittent fasting schedule for the other six days.
The 24-hour fast is structured such that the last meal is at 8:00 p.m. on Sunday, with the fast broken at 8:00 p.m. on Monday, effectively making it a 16-hour fast since 8 hours are spent sleeping.
Studies are cited showing that alternate-day fasting (30-hour fasts every other day) led to significant reductions in visual fat (12-13%) and hepatic fat (27-40%) in obese men, combined with weight loss.
During fasted periods, it's crucial to avoid anything that spikes insulin. Allowed beverages include water (still and sparkling), black coffee (with optional non-nutritive sweeteners like stevia or monk fruit), and plain tea (black, green, or herbal).
The benefits of fasting include creating a 3,500 calorie deficit to burn a pound of fat, enhancing insulin sensitivity, promoting autophagy (cellular repair), boosting human growth hormone (which enhances metabolism and muscle maintenance), reducing inflammation, improving blood pressure and cholesterol, and elevating BDNF (brain-derived neurotrophic factor) for improved mental sharpness and neuroplasticity.
Fasting also positively impacts gut health by modulating the microbiota and flushing out bad bacteria.

"The main goal in a fasted state is not to cause an insulin spike."

Technique Three: Cardio to Build Visceral Fat [17:47]

Visceral fat is highly responsive to fasted exercise, and two types of cardio are recommended: informal and formal.
Informal Cardio: This involves increasing daily steps, aiming to reach 12,000 to 15,000 steps daily. The strategy is to gradually increase steps from one's monthly average by 1,000, then 2,000, and so on. Tips for achieving this include standing for the last 5 minutes of every hour, walking to and from the gym, taking the stairs, parking further away, using a walking pad under a desk, and prioritizing walks over passive screen time.
Formal Cardio: Zone 2 cardio, defined as 60-70% of max heart rate (where one can still hold a conversation), is emphasized. This intensity level is ideal for fat oxidation because the body primarily uses stored fat for energy. It's recommended to do this 3-5 times per week, fasted if possible.
Calculations for Zone 2 heart rate (220 minus age, then multiplied by 0.6 to 0.7) are provided. Examples of Zone 2 activities include brisk walking, incline treadmill walking, cycling, and rowing.
Zone 2 cardio boosts mitochondrial density, improves insulin sensitivity, and enhances VO2 max, a key indicator of longevity and health span.
A sample cardio progression routine for a client named Harry is shared, detailing weekly increases in steps and formal cardio sessions.

"Visual fat has one weakness. It responds incredibly well to fasted exercise."

Technique Four: Sleep to Burn Visual Fat [25:55]

Optimizing sleep is presented as a crucial element for visceral fat reduction.
Resetting the Internal Clock: Direct sunlight exposure, especially in the morning, helps reset the body's internal clock and regulate melatonin production, promoting sleepiness at the appropriate time.
The 10-3-2-1 Method for Sleep:
- 10 hours before bed: Stop caffeine consumption due to its 6-hour half-life.
- 3 hours before bed: Have your last meal to allow digestion to complete before sleep.
- 2 hours before bed: Stop all liquid intake to avoid nighttime awakenings for urination.
- 1 hour before bed: Eliminate all screen exposure to prevent blue light from suppressing melatonin production. Blue light blocking glasses are recommended if screen use is unavoidable.
Meditation: Practices like journaling gratitude or focusing on breathing (e.g., box breathing: 4 seconds in, 4 seconds hold, 4 seconds out) help induce a relaxed state, lower heart rate, and improve sleep quality.

"Reset your internal clock so that 16 hours later you feel sleepy."

Technique Five: What to Cut Out [31:28]

Processed Foods: All highly processed foods, including chips, sodas, fast foods, and anything with added sugar and trans fats, should be eliminated. Foods with more than 5-10 ingredients that you wouldn't make at home are considered ultra-processed. These foods spike insulin and inflammation, directly contributing to visceral fat accumulation. A study in Nature Medicine indicated that switching to minimally processed foods reduced visceral fat in 8 weeks even without calorie restriction.
Alcohol: Alcohol provides empty calories (7 calories per gram compared to 9 for fat) and significantly burdens the liver. When alcohol is consumed, the body prioritizes detoxifying it, halting fat breakdown for 16-36 hours. Alcohol consumption is linked to increased visceral fat, cortisol spikes, disrupted sleep, and cravings for junk food. Reducing alcohol intake is presented as essential for visceral fat loss.