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To apply for 1-on-1 Online Fat Loss Coaching visit: https://www.iwannaburnfat.com/online-fitness-coaching/ ------------------------------------- You may have seen online that you need a calorie deficit for fat loss. But how do you go about actually creating a calorie deficit? How many calories should you consume in a day and what about doing cardio? How to calculate your calorie deficit for fat loss? In today’s video, I will discuss how you can create a calorie deficit for losing body fat. I will also simply explain why a calorie deficit is the single most important variable that helps you lose fat. First of all, it is important to understand that calories are a unit of measurement for energy. If you consume a 300-calorie meal, this provides your body 300 calories worth of energy. This is relevant because your body fat is basically an energy reserve. If you do not provide your body enough energy from food to fuel your daily activities, your body has to burn off its internal energy reserves in the form of fat. On the flip side, if you consume too many calories in a day, your body has more energy than it needs and will store energy in the form of fat. So your calorie intake has a direct relationship with how much body fat you lose or gain. To achieve a calorie deficit, you can consume fewer calories, exercise more or a combination of both. Usually, a combination of more activity and consuming fewer calories works best. But the main variable to look into for most people is calorie intake. It may take 1 hour of intense running to burn roughly 500 calories, but you can consume those 500 calories back in a matter of 10 minutes. And assuming you already train multiple times per week, there is only so much more exercise you can do without running into recovery issues. So having tight control over your calorie intake is where most of the gain is in terms of creating a calorie deficit for fat loss. If controlling your calorie intake is that important, how do you know how many calories you should consume? There are multiple ways you can go about this. But I will show you one simple method you can start with. If you take your bodyweight in pounds and multiply it by 10-12, most people will be in a moderate-calorie deficit. So if we take a 175 lb. person as an example, this person can consume between 1750-2100 calories per day. Give the 10-12 calories per pound target a try for at least 3 weeks and track fat loss progress. If you do this and you lose roughly 1% of your bodyweight per week, that is great. You are in a calorie deficit and well on your way to achieve your fat loss goals. If for 3 weeks in a row your bodyweight stays stagnant and you notice your clothes don’t fit any different, you may need to change your calorie intake. Decreasing your daily calorie intake by roughly 10% is a good idea if you notice that you are not progressing after 3 weeks. Now, there are obviously more nutrition variables relevant to fat loss that we haven’t discussed here. For instance, the type of foods you eat are relevant because some foods are more filling than others and make it easier to maintain a calorie deficit. But the reason I focus on calories in this video is that it’s the single variable that by itself will produce fat loss progress. In the video, I also dive into topics like cardio for fat loss, lifting weights for fat loss and how to change your calorie intake over time. ------------------------------------- SCIENTIFIC REFERENCES: Calorie Deficit NEAT Research: https://jissn.biomedcentral.com/articles/10.1186/1550-2783-11-7 Importance Calorie Deficit Research: https://www.ncbi.nlm.nih.gov/pubmed/28765272 https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y Cardio and Fat Loss: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3771367/ Lifting Weights and Fat Loss: https://www.ncbi.nlm.nih.gov/pubmed/28871849 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5522839/ ------------------------------------- MUSIC CREDIT Music by Ryan Little - Matter of Time YouTube: https://www.youtube.com/channel/UCNNW... Instagram: https://www.instagram.com/iamryanlittle/ Soundcloud: https://soundcloud.com/iamryanlittle

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With the increasing popularity of the ketogenic diet, many people are turning to supplements to help them achieve their weight loss goals. One such supplement that has gained a lot of attention recently is Keto Apple Cider Vinegar (ACV) Gummies. These gummies claim to provide the benefits of apple cider vinegar in a convenient and tasty form, making it easier for people to incorporate into their daily routine. But are Keto ACV Gummies safe? In this article, we will conduct a comprehensive safety analysis to help you make an informed decision about whether or not to include these gummies in your diet.

What Are Keto ACV Gummies?

Keto ACV Gummies are a type of dietary supplement that combines the benefits of apple cider vinegar with the principles of the ketogenic diet. Apple cider vinegar has been touted for its numerous health benefits, including aiding in weight loss, improving digestion, and lowering blood sugar levels. The ketogenic diet, on the other hand, is a high-fat, low-carbohydrate diet that has been shown to help people lose weight and improve their overall health. By combining these two elements into a convenient gummy form, Keto ACV Gummies claim to provide a powerful tool for those looking to enhance their weight loss efforts.

While the exact ingredients can vary depending on the brand, most Keto ACV Gummies contain apple cider vinegar, MCT oil, gelatin, and various flavorings and sweeteners. The recommended dosage typically ranges from one to three gummies per day, taken either with or without food. It’s important to note that these gummies are meant to complement a healthy diet and exercise routine, not replace them altogether.

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Potential Side Effects of Keto ACV Gummies

As with any supplement, there is always the potential for side effects when consuming Keto ACV Gummies. Some people may experience digestive issues such as bloating, gas, or stomach cramps when first starting to take these gummies. This is because apple cider vinegar is acidic and may not agree with everyone’s digestive system. It’s recommended to start with a small dose and gradually increase as needed to minimize any discomfort.

Another potential side effect of Keto ACV Gummies is tooth enamel erosion. The acidic nature of apple cider vinegar can weaken tooth enamel over time, leading to increased sensitivity and a higher risk of cavities. To mitigate this risk, it’s important to rinse your mouth with water after consuming the gummies and to brush your teeth regularly to protect your oral health.

Interactions with Medications

If you are taking any medications, it’s important to consult with your healthcare provider before adding Keto ACV Gummies to your daily routine. Apple cider vinegar can interact with certain medications, including diuretics, insulin, and laxatives, potentially altering their effectiveness or causing negative side effects. Your healthcare provider can help you determine if these gummies are safe for you to take and can provide guidance on how to incorporate them into your existing medication regimen.

It’s also worth noting that some people may experience allergic reactions to the ingredients found in Keto ACV Gummies, particularly if they have sensitivities to any of the components like MCT oil or certain flavorings. If you have a history of food allergies, be sure to read the label carefully and speak with a healthcare professional before trying these gummies to avoid any adverse reactions.

Final Thoughts on Keto ACV Gummies

Overall, Keto ACV Gummies can be a safe and effective supplement for some people when used as directed. However, it’s important to be mindful of potential side effects, interactions with medications, and individual sensitivities before incorporating them into your diet. As with any new supplement, it’s always recommended to consult with a healthcare provider to ensure that Keto ACV Gummies are the right choice for you and to address any concerns or questions you may have. By taking the time to educate yourself and make informed decisions, you can maximize the benefits of these gummies while minimizing any potential risks.

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