5 Easy Ways to Lose Weight in 30 DAYS

Learn the 5 Easy ways to lose ​weight & belly fat in just 30 days to see a flat stomach with abs. You'll start seeing results in as little as 2 weeks. These are the best cyclical diet plans for weight loss to speed up losing inches and body fat without exercise. Reduce your love handles and melt belly fat away overnight every night.

Timestamps:
1. Calorie Cycling 0:53
2. Cyclical Ketogenic Diet 3:18
3. Carb Cycling 6:03
4. Alternate Day Fasting 8:07
5. Intermittent Fasting 9:50

If you want to lose weight fast without being on a very restrictive boring diet plan then you're gonna really like this video. Because while most diet plans will require you to constantly keep your calories really low or to avoid carbs almost entirely there are a couple dieting strategies that get you to lose weight in a short amount of time without having to constantly starve yourself. These are known as cyclical diet plans, and they have a lot of unique advantages over regular dieting. Today I want to go over what I believe to be the 5 most powerful cyclical diet plans that can really help those of you that are looking to kickstart your fat loss and even those of you that have already been dieting, but still can't get rid of that last bit of stubborn fat. If you stick with me through this video I can guarantee that not only are you gonna learn something new, but you'll be able to take this information and apply it right away so you can start seeing some fast results. Let's start with the very first one, which is the most basic form of cyclical dieting known as calorie cycling. When you start a diet you'll normally begin by figuring out how many calories you should be eating to create a deficit and lose weight. In case you guys don't know, a really easy way to do this is to multiply your body weight in pounds by 12, that should give you a pretty good starting point. To keep this simple let's pretend that the number of calories that I need to eat to lose weight is 2,000 calories. And let's pretend my maintenance number to maintain my weight is 2500 calories. With a regular calorie restriction type diet plan I'm cutting 500 calories per day so after 7 days I'll wind up with a 3500 calorie deficit. This is how most people approach dieting. However, there's another way, I can cycle my calories so I might start with 1700 calories on day 1 then the next day I would have 2,000 calories. then 2300, maybe only 1500 calories for the next two days, Then 2000 calories, and finally at the end of the week I could have a nice cheat day in which let's say I would eat 3000 calories. If you add all of these numbers up and divide the total by 7, you can see that by the end of the week I would still be taking in an average of 2,000 calories per day. The reason why you might want to do this instead of consistenly sticking to 2,000 calories everyday for the whole week,is because Cycling calories this way provides many benefits that may make it a better dieting strategy for you. For example some studies show that a calorie cycling diet might not slow your metabolism the way that a more traditional calorie restriction diet would. Especially when done for longer periods of time. This may help you keep the weight off better after you ...

Research:

Calorie cycling vs continuous calorie restriction

Thyroid issues occur if you restrict carbohydrates for too long:

Higher Carb diets stimulate More Muscle Protein Synthesis And Provide More Energy For High intensity activities when compared to higher fat diets:

Each gram of carbs will get stored in the muscles with 3 grams of water:

Metabolism and Leptin increases when Overfeeding on carbohydrates:

Meta Analysis on ADF Shows that compared to a continuous low calorie diet it may be easier to stick to, result in greater fat‐mass loss and less muscle loss.

Protein breakdown drops to 70g/24h when fasting and after fasting for 3-4 days drops further to only about 20g/24h:

ADF Does not lead to eating disorders:

Having a small meal makes ADF more sustainable:

Systematic review: Intermittent fasting just as effective as other diets for fat loss and muscle preservation:

[phiology]

These videos🤣. Lost 12 pounds the past 2 months thanks to your channel bro.

[tobybowers]

lost 70 lb in 5 months and have kept it of for a year thanks to this channel.

[benjaminkim]

i managed to lose 8kg! what i did was skip a meal per day, drink more water, no fizzy drinks

[mikeballer]

I lost 60 pounds by just eating less and eating clean most of the time. I did not give up everything but I had to pay more attention. 6'1" 238 lbs (Jan 2018) to 178 (March 2019) with 4 days weight training and 2 days of HIIT.

[dirtyhandscleanmoney]

My maintenance number is 5805 calories. I’ve started my weight loss journey so I can play with my son when he’s older. Wish me luck everyone. I’m sticking to around 2, 000 calories a day and I’ve definitely been seeing some results. 🙏🏼 can’t get discouraged youre on this video for a reason.

[rockenrollbass]

Your channel rocks man, you don't seem biased pushing one diet or method just states facts. Thank you!

[geraldesterman]

Hey Max. Excellent production quality in the video. The editing effects are awesome. You are seriously talented. Thanks for the entertaining and informative content. I personally do meal prepping and calorie restriction and have lost 30 lbs over the course of the year. Cheers.

[floriancupsan]

i lost like 8 pounds in two weeks with the 16/8 approach, i'm happy, and greatfull, love the channel!

Your videos are brilliant! Just found your channel today. Love your delivery its informative, keeps my interest and you break things down in a way that makes it all feel achievable. Top quality vid with hilarious inserts! Great job! Excellent coaching/NLP delivery.

[grizzyroll]

I've lost 20 pounds doing alternate day fasting and working out 4 days a week it's easy as hell lol

[manuelolivaresjr]

thanks for your advice that intermittent fasting has helped me alot!!! lost 15lbs in 45 days

[newsman]

Shout out to all your videos. I lost 31 pounds!!! Big thanks to you!

[jesusgonzalez]

I’m not the most knowledgeable on fitness but I did play sports throughout my teenage years and was lean. Last few years I really didn’t care you Csn say I would eat, drink what I wanted and never worked out. Long story short I ballooned from 205 to 268 in a about a year and a half. Enough was enough and in the start of this month I started fasting cut off alcohol, sugary drinks, and portion control with work ping out. I have lost around 20 pounds in less than a month. I know it might be a lot of water weight. But with some change you can do it I still yes long way to go

[ebg]

I have FIVE pounds to lose and I swear it won’t budge. I’m absolutely going to pick one of these for this week and see

[sedricgeorge]

Your videos are always informational I’ve been trying the 16/8 fasting even being hard at first it’s been helping thank you gravity transformations

[williamoconnell]

Intermediate fasting rocks! It gives more time to excerise during the week, and more rest during the weekends. Plus intermediate fasting works much easier with complex carbohydrates like brown rice, oats, sweet, and regular potatoes in your diet.

[Tha-King-Arthur]

The first four weeks are easy, but then it's falling still and it goes very slowly.

[xxcrysadxx]

I cycle my calories based on whether or not I workout on that particular day. On workout days I'll keep at maintenance level or 100-200 above. On non-workout days I'll go into a 500 or so caloric deficit. This is a good strategy to hold on to muscle mass and be able to workout hard at the gym 3-4 days a week.

[ketoking]

Great vid, , This is what I've been doing since June 2017 with one non KETO meal a week, , , and I'm over 3stone down, , , , I'd mixed Keto, ADF alternate day fasting and water fasting, , , it worked and worked well, , , Monday, Wednesday, Friday 2 keto meal at mid day and 4pm, Tues Thurs eat one keto meal at 4 pm, , , after Fridays meal eat 4pm Sunday so a 48 hour water fast, , , But I'd say to anyone please research first, , , I did what I did out of desperation but didn't want to be over 40" waist nor 15+ stone, , , 32 waist plus 12 stone is fine in my 50s, , , I'm an ex gym instructor and tried most other main stream diets but what I've typed works for me, , , , Thank you for a great vid, wishing each and all a great

[LastEarBender]

Great video! When you've got a lot of weight to lose (like myself), it's great to have multiple options to be able to change things up every few months. Makes sustaining a calorie deficit a lot less difficult. I've been working on it for 9 months and down 70 lbs - have another 30 to go. This helps a lot.
Thank you