In this episode, Ben Azadi, author of Ketoflex and host of the Metabolic Freedom Podcast, outlines a seven-step diet plan to reduce visceral fat in 14 days.

The first step is to lower insulin levels by swapping carbohydrates for protein and fat. Ben emphasizes that carbohydrates cause the highest blood insulin response compared to protein and fat. He suggests replacing common high-carbohydrate foods, such as oatmeal, cereal, bread, fruit, and potatoes, with cauliflower rice, eggs, red meat, and vegetables.

The second step is to stop snacking between meals to avoid disrupting metabolism and preventing the body from burning visceral fat.

The third step is to incorporate sprints into a workout routine three times a week, as high-intensity interval training activates hormones that promote fat burning.

The fourth step is to eliminate or limit alcohol consumption, as alcohol prioritizes detoxification over fat burning and increases appetite.

The fifth step is to walk at least 7,000 steps a day, particularly after meals, to blunt blood sugar spikes and reduce insulin production.

The sixth step is to practice intermittent fasting on an 18/6 schedule to lower insulin levels, increase human growth hormone, and promote cellular cleaning through autophagy.

The final step is to get 90 minutes of deep sleep each night to activate fat-burning hormones and accelerate fat loss. Ben also recommends measuring visceral fat through a DEXA scan or, more accurately, an MRI.

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