How to tackle stubborn fat!

Dr Claude Chauchard

Today, most people wanting to slim down tend to want to lose between 5 and 10 kilos. This is too little to be considered for medical treatments but far too much for those who want to be slimmer.

Losing 5 to 10 kilos is relatively easy if you manage your diet, but when people want to lose fat from a specific place – buttocks, hips, arms, knees or back of the neck (the famous “hunchback“) – it is more difficult to shift. When writing my thesis, “A study into slimming with the help of low-calorie diets that are balanced or unbalanced in terms of carbohydrates, fats and proteins”, I realised that we can slim down by cutting our calorie intake right down, but at the same time I noticed that on some patients’ bodies it was hard to shift those extra kilos.

In my professional life, I have already seen thousands of patients with localised excess fat and I have worked with many different methods – low-calorie diets, high protein diets, etc. Until the day that the extraordinary book “Les Glucides maudits” (Wretched carbs) by Pr Boris Klotz and Marcel Perrault changed my perception of dieting. I used to work on the basis of a daily intake of 100g/day of carbohydrates, but after reading this book I changed it to a daily intake of 30g/day.

By reducing the daily intake of carbohydrates to 100g/day instead of 350 to 400g/day, I achieved good results. My patients lost weight, but there was still the problem of stubborn areas of fat to address. At the same time, ketogenesis started to become a popular method for losing weight. It is quick, effective and risk-free, whether you want to lose a large amount of weight (over 10 to 15 kilos) or smaller abouts of weight, which are nevertheless bad for health because the excess weight is not spread evenly across the body.

Little by little, I developed a method for slimming down stubborn areas with three pillars of action:

No.1: Intermittent fasting

Eat all 3 meals within an 8-hour period, 3 times per week. The first pillar concerns the time period in which we recommend eating: in 24 hours, two to three meals are eaten within an eight-hour period, and you fast for the other 16 hours. This intermittent fasting should be done 2 to 3 days per week, skipping either breakfast or dinner.

No.2: Make your insulin secretion crash

Insulin is the hormone that makes us gain weight when we eat too much sugar. It is responsible for storing and keeping fat inside the adipose cells (adipocytes). When you increase your sugar consumption (all kinds), it affects how the cells use up energy and the cells’ sensitivity to insulin decreases which, over time, leads to insulin resistance. Instead of being used up efficiently by the cells, the sugars are then transported in the blood to the liver, where they are transformed into fat then stored in the adipocytes (“fat reservoir” cells). This is called lipogenesis. Since glucose is our body’s primary source of energy, the liver and muscles store the excess sugar in the form of glycogen, with a storage capacity of around four days. Once this sugar store has run out, the body seeks out the fat stored in the adipocytes to send it to the liver which then transforms it into an alternative energy for the cells: ketone bodies or ketones. This is lipolysis. You will lose very little weight in the first few days, but the fat will start to be attacked after the fi fth day (on average): the body needs more energy and is forced to recycle the stored fat and transform it into ketones and free fatty acids via a process called ketosis.

No.3: Ketogenesis

The third pillar is ketogenesis, which turns you into a machine that burns its own localised body fat by eating fat and cutting out sugar. If you only want to lose 4 to 5 kilos, you are sure to lose them, providing you apply this method – which I call the Chrono Keto Slimming diet – to the letter and reduce your carbohydrate intake (carbohydrates and sugars) by 90% in order to put your body into ketosis. You should not consume more than 30-35 grams of sugar or carbohydrates per day. Most of your calories should come from high-quality fats (up to 70%) and 20 to 25% protein (1g of protein per kg of weight for women; 1.2g per kg weight for men). Carbohydrates and sugars (all types) should only make up 5 to 10% of your daily calorie intake.

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The Chrono Keto Slimming method guarantees the loss of stubborn, localised fat. For more information, read my latest book “Maigrir là où ça résiste” (Slim down stubborn areas), available in French from TREDANIEL editions.

Dr Claude Chauchard: A renowned specialist in nutrition, weight control and medicine for preventing aging. More than a million copies of 14 books sold in more than 5 languages. Founder of the anti-aging clinic concept La Clinique De Paris, established in China, Taiwan, Japan and Korea since 1992. Assistant professor at the universities of SEOUL and PEKING. Creator of the online Chrono Géno Nutrition method.

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