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0:00 Why you don't need to cut carbs to lose fat
1:27 Key principles: protecting lean muscle during a deficit
3:40 Why easy diet transitions matter (and why keto makes them harder)
5:33 Managing weight loss plateaus without going low-carb
7:25 Step 1: Assess your starting point and dietary history
10:06 Step 2: Account for health conditions and set realistic expectations
12:34 Step 3: Estimate your energy needs and set a deficit target
18:02 Step 4: Set protein, fat, and carb targets
22:05 Step 5: Structure your meals and distribute macros
26:40 Building a sustainable system for long-term fat loss

Disclaimer:
This video is for informational purposes only and does not constitute medical, nursing, or healthcare advice, nor does it establish a doctor-patient relationship. The use of this information is at the user’s own risk and is not a substitute for professional medical advice, diagnosis, or treatment. Users should not delay seeking medical advice and should consult a qualified healthcare provider before making any dietary, lifestyle, or medical changes. The views expressed are for educational discussion and do not constitute medical treatment or diagnosis.