Transcription
At first, stop eating for a while and, uh, then go on a low-fat milk and cheese diet with a little bit of orange juice and an occasional egg and oyster. Okay. Uh, uh, calcium and vitamin D are, uh, supportive of the thyroid hormone. Uh, uh, it's good to check your thyroid hormone and vitamin D if you're at all overweight, uh, because, uh, a deficiency of those is extremely common and, uh, slows the metabolism. A high PUFA intake, uh, will, will suppress your vitamin D metabolism as well as your thyroid metabolism. So, making sure those are are good. And, uh, you you want to lower the phosphate in your diet relative to calcium. And so milk and cheese as a staple of your diet, uh, will, uh, tremendously increase your heat production and energy metabolism, oxygen consumption, uh, and make it much easier to lose weight. And then, uh, the foods, uh, moderate amounts of, uh, egg, uh, uh, shellfish such as oysters, and, uh, some orange juice will provide essential nutrients and anti-inflammatory, uh, things that, uh, support your background metabolism.
I think that's great. That's like the first time I've heard somebody describe a weight loss diet that isn't purely focused on calories, but instead focused on still getting the necessary nutrients that your organs need to function optimally. But would you still say that calories still do matter? He said eat like so eat less. Uh, uh, yeah, but the difference is that, uh, a person who has been dieting very often will be burning calories at a rate of 7 or 800 calories per day, and so they get fat on just a few snacks. But when you shift over, uh, making sure your vitamin D and thyroid are okay, but shift over to a, a high calcium to phosphate ratio in your diet. Not, not much meat, not much shellfish, not much ordinary fish, but, but enough shellfish and the trace minerals. The high calcium to phosphate ratio and high protein relative to fat, with the rest of a carbohydrate enough so that you, you handle the protein and fat metabolism without stress. Uh, that will, uh, very quickly increase your calorie consumption, uh, from 7 or 800 a day, uh, up to the normal, uh, uh, 2,000 per day. Uh, making it a tremendously easier to lose weight. And as you stay out of the stress condition, your muscles are going to recover. That you'll put on weight in the form of muscle as part of your ability to burn a,000 or 1,500 more calories per day. So your muscles are then going to take over the continuing weight regulation. So you just listen to Ray Pete on how to drop fat on the Ray Pete diet.
So, first of all, there's no such thing as the Ray Pete diet. There's just principles. And in this video, I really want to break down on how to accomplish that. So, in this video, I'm going to go through all the steps. First of all, I'm going to start with step one. So, I have a background in personal training and nutrition. And when I was getting verified, all of those things, they teach you to be in a caloric deficit, which may work, but it has a bad effect on your hormones, your metabolic rate, things like that. Increases adrenaline, cortisol, and all of the stress hormones, and it lowers your protective hormones. So, long-term, it's not a proper way, which is, you know, there's 3,500 calories in one pound of fat. So if you eat in a 500 caloric deficit per day for seven days, you lose one pound of fat per week. And now I just want to present to you how you can accomplish that without ramping up your cortisol, your adrenaline, how to actually lose fat specifically, not just weight, because you can lose weight on being in a caloric deficit, fasting, but you're losing muscle mass, so on and so forth. So the key operative, uh, part is fat loss. As you can see, here's some testimonials from clients who follow these approaches, which is you can see a drastic change here. This is 60 days staying lean. That's my own transformation. And I remember when I got into the Ray Pete sphere. So here I was like 18, 19, and that's when I got certified in personal training and nutrition. And I used to follow like caloric deficit, very low calories. And one time I remember just eating a lot of sugar, like just fueling my body, just following what it wants. And I, in the back of my mind, I knew this is going to make me gain fat. I'm going to lose my progress. But I was so stressed out. I needed the, the calories and from all because I was training six times a week, things like that. And when I was doing that, I got extremely lean and maintained muscle and things like that. So that was a pivotal point for me when it comes to really understanding, uh, endocrinology, how hormones affect your body differently. And there's more to your body than if I eat in a caloric deficit, I'm going to lose body fat. There's more to that than just, there's different foods affect your body differently, different foods boost metabolism, so on and so forth. You look into the farming industry, they're specifically, uh, choosing foods for their cattle, for their pigs to eat, to eat as little but to gain as much weight and fat as possible and spend as little money as they can. They, they tried doing this with coconut oil and they ended up seeing the pigs getting extremely lean and shredded versus feeding them soy oil got them extremely fat. So seeing things like that really make you question what's really happening here because you can come from an authoritarian mindset of like, oh, it's just a caloric deficit, uh, things like that. But there's more to that than just that. You can see here more in five weeks dropped 15 pounds of fat. Here as well is, um, 16 pounds of fat. You can see the drastic change. And the key thing here, you could see I have seen improving losing fat and gaining muscle more even that I'm eating 3 and a half to 4,000 calories. I see a lot of guys when I interact with, they're losing fat on 1,600 calories, 1,700 calories. And you're like, how are you even surviving? You're just running on stress hormones. So that's the key thing, keeping your metabolic rate high, being able to eat a lot of micronutrients because one of the problem with eating little amount of calories per day is that you're missing out on micronutrients, vitamins, and minerals, and that's what causes all of these issues.
So that being said, um, the little commentary you heard, uh, I'm going to go over some of it here now. So this is Ray Pete. First, stop eating for a while. Then go. And by the way, if you're someone that needs help with this, I'm going to leave a link down below for a community that you can join. Or if you want personal help from myself, you can book a call down below. We can have a chat when it comes to accomplishing fat loss and things like that. So that being said, let's continue. First, stop eating for a while. They go on a low-fat milk and cheese diet with a little orange juice and an occasional egg and oyster. Calcium and vitamin D are supported for the thyroid hormone. It's good to check your thyroid hormone and vitamin D. If you're at all overweight because a deficiency of those is extremely common and slows the metabolism. A high PUFA intake will suppress your vitamin D metabolism as well as your thyroid metabolism. You want to lower the phosphate in in your diet relative to your calcium intake. This will tremendously increase your heat production. The key thing, heat production is a byproduct of a high metabolic rate and energy metabolism and oxygen consumption. The more oxygen you consume, the more metabolic rate is going and make it much easier to lose weight. And then the foods, moderate amounts of eggs, shellfish such as oysters, some orange juice will provide essential nutrients and anti-inflammatory things that support your background metabolism.
So, Ray Pete talks about boosting the metabolic rate from proper micronutrient consumption because the problem of just going on a diet is people really mess with their metabolisms and they're eating 1,300, 1,400 calories a day doing cardio and they're maintaining their body weight or they're barely losing any weight. The key thing is having a high metabolism and from that point, if your metabolic rate is 3, 4,000 calories, fat loss is much, much easier. Animals' obesity increased directly in proportion to the ratio of unsaturated oil to coconut oil in their diet and was not related to the total amount of fat they had consumed. This is animals which ate just a little pure unsaturated oil were fat and animals which ate a lot of coconut oil were lean. That's the example with the farms. Polyunsaturated fat inhibits thyroid and oxidative metabolism. Oleic acid stimulates prolactin secretion and prolactin acts on the thyroid gland to decrease its activity, also increases serotonin. The easily oxidized short and medium-chain saturated fatty acids of coconut oil provide a source of energy that protects our tissues against the toxic inhibitory effects of the unsaturated fatty acids and reduce their anti-thyroid effects, and I'll give you an example of how that occurred in a moment. Coconut oil is unique in its ability to prevent weight gain or cure obesity by stimulating metabolism. It is quickly metabolized and functions in some ways as an antioxidant.
So fat loss, and I'll break down the formula more so later in the video. I'll show you exactly how to numerically accomplish fat loss that that it's trackable. When you see in the bioenergetics field, they kind of give you principles, this and that, but it's kind of up in the air. It's not measurable. So fat loss equals energetic output minus maintenance intake plus hormonal optimization. So energetic output is like walking, warm thyroid, movement, maintenance intake, protetabolic foods like as example I showed you there. And then hormonal optimization, stable blood sugar, low cortisol, low PUFA estrogen. So one ways you can track this is track your post temperature daily. If either drops, you may be undereating or overexercising. Split your walks. Use sugar to before walks. But let's go deeper. So this is a quote from Ray Pete and fat loss, and this is his testimony. You can say, although I had stopped using the unsaturated seed oils years ago. So it's like polyunsaturated fats like, uh, vegetable oils, things like that. And suppose that I wasn't heavily saturated with toxic unsaturated fat. When I first used coconut oil, I saw an immediate response that convinced me my metabolism was chronically inhibited by something that was easily elevated by dilution. Deviated meaning, um, stopped by dilution or molecular competition. I had put a tablespoon full of coconut oil on some rice I had for supper. And half an hour later, while I was reading, I noticed I was breathing more deeply. Goes back to the higher oxygen consumption than normal. I saw that my skin was pink, meaning more blood flow, uh, metabolic rate, things like that. And I found that my pulse was faster than normal, meaning increase in metabolism, more oxygen to the brain, about 98 beats per minute. I think after an hour or two, my pulse and breathing returned to normal. Every day for a couple of weeks, I noticed the same response while I was digesting a small amount of coconut oil. But gradually, it didn't happen anymore, and I increased my daily consumption of the oil to about an ounce. I kept eating the same foods as before, including a quart of ice cream every day, except that I added about 200 to 250 calories per day as coconut oil. Apparently, the metabolic surges that happened at first were an indicator that my body was compensating for an anti-thyroid substance by producing more thyroid hormone. When the coconut oil relieved the inhibition, I experienced a moment of slight hyperthyroidism. But after a time, the inhibitor became less effective and my body adjusted by producing slightly less thyroid hormone. But over the next few months, I saw that my weight was slowly and consistently decreasing. It had been steady at 185 lbs for 25 years, but over a period of 6 months, I dropped to about 175 lbs. I found that eating more coconut oil lowered my weight another few pounds and eating less caused it to increase. Showcasing that he ate more calories, but because he prioritized hormonal optimization, he experienced fat loss.
So what is the core formula when it comes to fat loss? So fat loss equals energetic output minus energy intake from good fuel. We rise output by supporting the thyroid, avoiding stress, and adding easy movement like walking. The metabolic fat loss formula. So fat loss, one pound per week equals energy, extra energy burned per day times 7 divided by 3,500 because 3,500 that's in one pound of fat. So let's say you're an individual that weighs 100 kg and walks 5 kilometers. That will burn 500 calories. So 500 calories times 7 = 3,500 calories equals 1 pound of fat loss per week. So no calorie coding, just metabolic enhancement plus walking approved braided food formula, pro metabolic macros. So I'll go over how to set that up. This is just a range and avoiding the problematic foods. Check metabolism daily. Use pulse and temperature as metabolic scorecard. Pulse 75 to 90 beats per minute. Temperature 97.8 to 98.6 and then 98.6 to 99, um, in the afternoon. These mean your thyroid is active and you're in a fat burning mode. Stress-free fat, stress-free fat loss formula. So effective fat loss equals lipolysis minus stress hormone rebound. Stress like overexercising or fasting releases fat but also restores it if cortisol rises. Avoid this by eating sugar and protein frequently. Avoiding long fasts or HIIT. Keep keeping warm, calm, and nourished. Movement multiplier. So a multiplier you can use to track your caloric intake and not caloric intake but caloric expenditure based off of how much distance you've covered. So how much you weigh. So calories burnt equals body weight in kilograms multiply by distance in kilometers. So for example, if you weigh 100 kilograms, you walk 5 kilometers, you burn 500 calories per day, which equals if you eat in a maintenance caloric like your maintenance is two and a half thousand, you keep eating that and you keep avoiding problematic foods and you use approved foods and you just introduce this, you will lose one pound of fat per week. And you just have to readjust as your weight decreases because you weigh less and you burn less calories per kilometer.
So how to burn one pound per week bra style? Eat maintenance calories from pro metabolic foods. Walk 5 kilometers per day split into two to three sessions. Keep body temperature and pulse in an ideal range. Avoid grain stress hormones. Use sugar and protein to support thyroid, lower cortisol. So this is a website free.fiderski.com and here's a calorie and macro calculator. So for example, you weigh, let's do the kilograms this time. So 100 kilograms. Let's say you're 20% body fat and you do 10,000 steps per day. Um, you just want to do maintenance, just maintenance, calculate and it shows how much distance, but this is already calculated for you. So, um, let's say you do zero steps. So you do zero steps and this is your maintenance. So now if you eat this, if you're 100 kilograms, 20% body fat and you eat this from the approved foods here and you avoid these problematic foods as you can see here and you do the steps. So the five kilometers per day and you do that consistently. The biggest mistake people make when it comes to fat loss is not tracking properly. They're not weighing their foods. And this is where it gets into like where a coach comes into play, having a community, the support, because what I'm presenting to you in this video is just theory, the methods, but then to apply this, it's different based on your lifestyle, training, so on and so forth. Another factor to consider when you're training is you're, if you're trying to lose fat is having a proper training routine. So you train in a way to, because eating in a caloric deficit or just eating maintenance, introducing walking can still result in some muscle loss, right? But you stop that by having a proper training routine that tells your body, I need this muscle. Accomplish the increase in calorie need. Accommodate that by using fats for fuel rather than muscle because I need this muscle. Um, so when done, when done properly, you can accomplish that. So, so on and so forth. So, based off of the methods that I presented to you, following this and tracking everything you eat, because if you're not tracking a bit of butter, some juice, some rice, or you're eyeballing things, you're going to be overeating or some people overeat one day and the next day they, they try to hit their goal. No, you have to take away. So, you need to look at net calories per week, per month. Same with the walking. If you walk four kilometers one day, you want to make up for that the next day by walking six. So you want to look at net walking distance per week. And you have to do that for a prolonged period of time. Um, so this is where the discipline, the, the magic that you're looking for is in the work that you're avoiding. So upholding the foods, um, being disciplined and things like that. Um, so yeah, that being said, this was a video on fat loss on the Ray Pete diet. So these are the strategies I use, the strategies that I get my clients to follow. And yeah, hopefully you got some value out of this video. And yeah, peace.