Man I wish I could contribute to these studies, I used to be obese from 10 to 21 years old, gaining weight up to 300 pounds, I lost 150 pounds in around 12 months, and managed to maintain the weight from 21 to 29 years old, the truth is however, I was pretty miserable, I was doing a lot of strenuous exercises (sprinting, badminton, crossfit), and my hunger was through the roof, I couldn't control my hunger at all, mind you at the time I was sleeping terribly, consumed way too much caffeine, and consumed a decent amount of added sugar in my food. At 29 I gained all the weight back up and more, up to 375 pounds, I started another weight loss journey June 2020, and I'm now back to 185 and still going down, the difference this time being 1- I don't consume added sugar anymore 2- I don't consume caffeine anymore 3- I still exercise a lot but integrated resistance exercise and reduced high intensity cardio by a lot 4- I introduced intermittent fasting/fasting. I can't tell you which variable did the trick, but my hunger signals are close to none, I consume 1700 calories (around 300 caloric deficit) while making sure I get at least 150g of protein, and I am barely ever hungry compared to before. I feel so little hunger that it worries me sometimes, my plan is to go back down to around 140 (I'm 5'5) and start very slowly "bulking" (going just a bit above maintenance) and get more serious in resistance training from there. I'm curious to see how much my hunger signals will react as I'm getting closer to >12% body fat. I'm thinking of doing a full blood test (my MD won't let me do a full one through the Canadian health care system so I'm gonna have to find a private clinic) just to have some data on my hormones and everything, as a baseline for the future and spot potential issues. Anyway thanks for your video as always Nicolas!
This is amazing - thank you for sharing, VR. I'm blown away by the highly intelligent shift you made by assessing the situation and adapting, accordingly. Congratulations on your hard work - truly impressive. Thanks again for sharing.
For residents of BC, the MedWeight Clinic is publicly funded with GP referral. They do a thorough assessment including blood panel, sleep apnea screening, resting metabolism....then they offer group educational programming.
@@heksogen4788Why do you recommend a higher fat diet? Just curious. For me, I saw much easier muscle gain when I was on a higher protein and higher fat diet.
How can one focus on the contents when this voice is sooo deep and pleasant? I watched the video twice, because I got easily distracted by it. As always, great vid, Nicholas ✌ Waiting for more!
Good research. What it tells you is that, if is difficult to stay lean after shedding weight over a short period of time. My guess is that one has to take a gradual approach to be leaner.
Having dropped a significant amount of my fat reserves through low carb moderate protein and high fat (mostly EVOO) and intermittent fasting, I’m of the opinion that my new ‘set point’ was achieved after I had been fasting for three days. By that time my Glucose/Ketone index was low (about 1.5) and I can now comfortably manage my hunger and eat one meal a day…!! But it took me a while to become ‘fat adapted’…and supercharge my mitochondria.
I'm pretty sure that the macros of the diet one used to lose weight matters significantly. For my simple n=1 study - I've been obese since childhood, morbidly obese since teenage years and the highest weight in my 20s was 145kg/320 pounds. All of that as a 182cm/6"0' woman. Naturally, I've been trying to lose weight since childhood, but could never stick to diet for longer than a few weeks. I would become very tired, hungry, couldn't focus at school etc. All of that despite reasonable caloric deficit and standard "healthy diet" - eating a bit less of everything, mainly unprocessed and homecooked food, more vegetables. The kind of diet used in the study you cited, just with a much lower caloric deficit. Still, it was always intolerable. I also had sugar addiction, PCOS and acantosis nigricans. Not even pre-diabetes, though, despite several tests. And then I lost about 50kg/110 pounds within one year. With very little discomfort, good body composition and especially significantly lowered visceral fat. How? I focused on eating as few carbs as possible - about 20g a day, from vegetables, had moderate-high protein intake and fair amount of fat. By far the easiest and yet most successful diet I've ever tried. Then I went back to eating the regular healthy diet - everything in moderation and lots of vegetables, some processed food as well and no calorie counting. I was able to fairly easily maintain my weight for years - I could feel my body could use carbohydrates better now and didn't have to think about my diet almost at all. But I no longer lost any weight either. Then I went through a period of stress where I was eating lots of processed, carbohydrate-rich and sugary food on the daily. Mainly things like white bread, pasta, fruit and sweets. I regained 10kg within a few months. So I tried to lose the weight by simply counting calories, but eating the regular everything in moderation, prefer whole foods diet. Once again it was impossible - I felt just as terrible as when I was a child, I even struggled with insomnia and when I managed to lose a little weight, it was equal amount of body fat and muscle. So I went back on keto and immediately I was able to start losing weight again, while feeling great and eating about 200kcal more than when I was trying to lose weight through CICO only. All of that tells me that hormones are indeed the key and that while calories matter, what may be the most important is how one's diet affects their metabolism. Because that will always decide one's weight in the long term.
It's so strange how all this stuff works and how different every person is. I made a program for my mother to help her lose weight because her cardiovascular health was terrible and her blood pressure was off the chart that the nurse called a doctor to double check. He laughed and then tried again and suddenly he wasn't laughing anymore, absolutely terrible and was very worried. Anyway so I made my mother a program and she lost 20kg and what is strange is that she now eats less food and feels full from very little volume of food. This is an anecdote but I can't help to think how strange it is since I always read in the literature that people tend to get more hungry when they lose weight. What I do have documented is that she lost 20kg over about 13 months She does 3 hours of medium-intense exercise per week No calories were ever counted She does 16/8 restricted eating most days I have a chart of her average weight every week which basically never went up, only down so very consistent We never did any blood tests Her description of her feeling is that she feels very full quite immediately when eating. My own idea of this is that it's just the stretching of her stomach muscles that make her feel that way. I don't know how long it takes post prandial for leptin to begin circulating but I think CCK comes quite a bit later after food is in the small intestine. I've seen studies that the stomach can shrink and so it will reduce the capacity of food. My first guess is that this has happened to her over the year. She can still have cravings for snacks some evenings but she's never so desperate that she doesn't have willpower to stop herself. It was a fun experiment though and my mother is in good health now Oh yeah and regarding the end, people going "hurr durr yeah obviously" to some study, they never seem appreciative of the science that someone just did and released to the public. People don't have the ability to say "well durr" without enough literature to essentially prove that it's a thing. It kinda gets to me haha
Thanks for sharing, Jesper. I have to say, it's difficult to motivate people to see a better health future for themselves, so kudos to you for succeeding with your mom (and fantastic work on your mom's part, too). I have family that don't take their health seriously, so I'm certainly glad you were able to achieve it, but I hope I can have similar success with those around me - no matter the amount of information I have in my head, it doesn't turn into endless motivation for others to take charge of their lives, hence the great work on your and your mother's part. I wish you both continued success. It gets to me, too - as you can see!
I recently found this channel. I appreciate it. There's so much information out there and much of it is contradictory. Also, some seem too cult like to take seriously.
Thanks for the review! very nice! maybe the fact that fullness an hunger are subjective and may have some psychological factors behind the answers? a full Year eating less, and not having all the goodies they like may be the reason they reported less fullness...
I wonder if there's some kind of "satisfaction" aspect to fullness too. Many of the diet foods that people recommend that have a large volume to calorie ratio fill me, but don't satisfy me, to the point where I want more food. I end up bloated and sluggish, whereas something like full fat yogurt, as an example, can fill me with 600 calories for hours with a ton of energy! Very odd.
I think the results would have been very different if exercise like strength starting or literally any from of consistent physical activity would have been included
It would be interesting to show average hormone levels for people who never needed to lose weight as well as compare them between obese people and not obese
In those with eating disorders particularly severe or long term anorexia, they often report not feeling full and it can intensify the 'out of control' feeling or binge eating cycle. I wonder if any of this is related to the gut microbiome or changes to the brain?
It could also be because they’re eating bad quality food. Often anorexics binge on nutrient low junk food. They’re not grilling a nice grass fed steak or anything like that.
Good article. What would be very useful and super interesting is to compare “elimination” diets with each other on a massive spreadsheet: Low Carb High Carb Lion Carnivore Keto Paleo Mediterranean. Personally, I don’t think it would be practically possible to do a similar study using groups over that same time frame. Adherence is another variable/concern as it will no doubt skew results. Biggest issue is the lack of interest and or funding since there is no money to be made. Aside from the above, I wonder if multi cycles of the above “method” of weight loss would be effective in resetting hormones in a multi year setting (perhaps reducing that maintenance year to 3 months) so that, say in 3 years 12 full test cycles can be completed. My gut feeling (sorry, lol;) is that similar results can be obtained regardless of diet (lifestyle in a 3 year study). Thoughts?
No idea how anyone can only eat 500 calories/day for 8 weeks and not go insane. You'd think it would be easier to not just eat at all. 500 calories a day would just not be enough to maintain your muscle mass. Do we know how much muscle mass they lost then regained when they started eating after the 8 weeks of dieting at the one year post diet mark? Any checks on their BMR before and after? ETA: Notice they said in the paper that attrition rate was high. Insulin being down doesn't surprise me as insulin levels are linearly correlated with BMI for some people.
Good point, Math. I think it would make things incredibly difficult. No, 500 calories wouldn't be enough, but they didn't report muscle mass, from what I recall. They also didn't check BMR.
It would be much easier for me to eat a single meal of 1000 calories every other day because I’d be a lot less hungry than I’d be trying to eat a tiny meal of 500 calories.
Very interesting. I lost about 80 lbs from 240 to 160 and my body fat is very low, visible 6 pack at rest. I would love to see if what I'm doing to keep it is even remotely sustainable or will I rebound back up or even higher than 240 with an even high body fat than before.
I'm honestly just looking at doing caloric restriction for life. Quick diets look NIGHTMARISH from the details shown here whereas you can just reduce by 15% your intake and get all the benefits without much suffering, I bet.
33:37 hunger stayed down over year? I would say because the bodies became accustomed to the lower caloric intake, and their body knows it doesn't need more food than they're getting on 'maintenance' ?
Occasionally sneaking-in some fundamentals of the science method and experiment design might be harmless, and help to explain the process of the experiment documented in the paper you're presenting. Thank you for being thought provoking and entertaining in the same moment.
Great video. My theory is that the body is not very smart. It is just an adaptation of an ecosystem that evolved to keep the ecosystem alive. The growth of different organs may have happened at different periods which may explanation the many hormones with parallel functions. The brain figures out a set point weight and triggers release of the appropriate hormones, by signaling organs, when it senses that the set point is not being met. It is not smart enough to say that 300 lbs is bad versus 160 lbs which is good. If the body is at 300 lbs for long enough, the body tries to maintain that weight. Adjusting the setpoint by diet and maintenance of the lower weight for long enough, may be the key to sustainable weight loss. It probably takes a year or so after the initial weight loss for the body to adapt to the new standard without encouraging the dietary pattern to regain the old weight. Probably sensitive both to the absence or presence of glucose as well as the amount of fat stores.
Excellent point about evolution happening over a long time of mutation and adaptation. Trial and error or success unmediated by any agency. After weight loss we face almost insurmountable social, cultural, and other factors to return to the fold, probably what caused us to be obese in the first place. Something our presapien and sapien ancestors never dealt with. Epigenetic (cultural) factors, which don't need outlining, override genetics all too often. Getting that straightened out is also paramount for wellbeing. This channel rocks!
Theory for sense of fullness... could it be anything to do with mindfulness when eating or calorie density in food? As we know eating lower calorie does not mean less volume necessarily. I understand they learnt how to incpriate old foods healthily nut no doubt some changes would occur to off set this
the difference after 1 year could be by lean mass?(you lose a good amount of lean mass so the body produce less or don't go back to normal because has less lean mass). what do you think could be that if the person re-gains some lean mass this effects will balance out?
1 year is kinda short, wish they had strictly maintained their weight for 5 years and then check up. I understand it would be hard to do it with proper controls, but that would be very informative.
Is there any new research on optimal weight restoration diet composition (following extreme weight loss)? I have seen some newer research challenging the conventional high carb 6 x a day approach in an effort to support hormonal and overall health markers and also mitigate the risks of refeeding syndrome. Welcome your expert dive on the matter
Just a curious lay person, but why are the "baseline" levels of the hormones considered to be the measurements in the obese state? what if those levels were considered elevated and the levels 1 year out were closer to "normal"? The levels at 10 weeks should be considered to be those in a "starving" state. It sort of looks like the the hormonal levels at 1 year as a % of the same levels in the obese state were pretty analogous to the weight itself at 1 year as a percentage of the initial obese weight. In interesting question would be the variability of these hormones among a healthy (non obese) population that has resistance to weight swings such as those people who can overeat and then just burn off the excess without gaining weight (I've heard that there are some such people).
There are many tricks to try. One is to front load your hunger by simply not eating the beginning of the day into the afternoon (intermittent fasting). Another is to make sure you load your foods that you do eat with proteins and fats. Third, I would eliminate every single processed food and only eat whole foods. Fourth, if you are consuming any calories from your liquids, stop it immediately. Fifth, I tend to keep my mind occupied, which is insanely effective to the point that I don't have to eat all day. Those are a few - hope they help, Maverick. Maybe I'll create a video on the topic.
@@Physionic would u say eating low calorie high volume is the way since it stretches stomach example being less starches more chicken low flavored ice creams veggies high volume low calorie food I also heard adding muscle helps in not relapsing weight
@@MaverickArchAngel What worked for me won’t necessarily work for everyone but I found that eating low volume, nutrient-dense food with a focus on fat and protein was the most effective for controlling hunger. A ketogenic diet made it much easier to get used to intermittent fasting and greatly improved insulin resistance. I was hungry all the time when I cut calories eating a standard diet, and it was nowhere near as effective. But, everybody is different and I suspect that it depends on a whole host of individual factors.
Nicolas, you just described my way of doing things through your answer...never eating between around 7pm and 1pm ...keeping it low carbs, only whole food protein and fat, low carbs veggies....I did loose 50 pounds, maintening easily for 4 years , no hunger , no suffering....finally !!!!
This is interesting. I wonder if there are more parallels with the Dr Longo Prolon plan which promises long term benefits despite only doing the kit a few times per year (depending on health goals)
Based on this video you could probably just do it yourself. Knowing the hormones involved is probably how they developed it in the first place, especially pertaining to gastric emptying. If you've ever been on it, you will know that your stomach does not empty for hours after you eat even a little bit. Very little gastric emptying on semaglutide. It's actually kind of gross- you don't want to eat because the food is just sitting there in your stomach. I was on it for less than a month. As many report, I gained the weight right back. Now, I just eat scientifically by suppressing hunger naturally- eating proteins, fats, less carbs etc and just recognizing grehlin. I get hungry and I go, Oh okay grehlin. Nice. This is usually after fasted exercise. After cardio I try to prolong the fast by ignoring my hunger as long as possible, which is easy after cycling for 2 hours, but after weight training I will eat. Then I eat a little fatty protein and grehlin goes away. Lol
28:50 I wish everyone would use the other pronunciation of "satiety" Instead of SUH-TIE-UH-TEE sə-ˈtī-ə-tē use SAY-SHE-UH-TEE sā-sh(ē-)ə-tē BECAUSE many people know "satiated" and "satiation" and how they are pronounced but have rarely, if ever, heard of alternate pronunciation of "satiety"
I lost my menopausal weight gain with keto and have maintained the loss by eating low carb. A 500 calorie diet is horrible. People must have been so hungry. For me over 4 years and counting. Never hungry. I reversed insulin resistance completely. Even 9.3 is insulin resistant.
@@Physionic wow so I used that new thanks feature that UA-cam has and sent you £2 (I wonder how much of that UA-cam/Google takes) and it automatically makes me comment "Thanks"? How peculiar, it could at least let me finish watching the video lol
@@Physionic hey thank you for your comments, was nice to read. It is always nice to have a conversation. I love your work. The amount of studies you read and compile to make your own conclusions that takes an admirable amount of time and dedication. Your recent podcast where you made your own graphs, I really appreciate that so thank you.
I can't figure out how to change that comment lol it doesn't seem to be editable. Anyway I appreciate your work and your own graphs that you made for our easy reading, that is awesome
![Why we lose and regain weight, over and over again... [Science Explained]](http://i.ytimg.com/vi/ENEXdZzwuBU/mqdefault.jpg)
Man I wish I could contribute to these studies, I used to be obese from 10 to 21 years old, gaining weight up to 300 pounds, I lost 150 pounds in around 12 months, and managed to maintain the weight from 21 to 29 years old, the truth is however, I was pretty miserable, I was doing a lot of strenuous exercises (sprinting, badminton, crossfit), and my hunger was through the roof, I couldn't control my hunger at all, mind you at the time I was sleeping terribly, consumed way too much caffeine, and consumed a decent amount of added sugar in my food. At 29 I gained all the weight back up and more, up to 375 pounds, I started another weight loss journey June 2020, and I'm now back to 185 and still going down, the difference this time being 1- I don't consume added sugar anymore 2- I don't consume caffeine anymore 3- I still exercise a lot but integrated resistance exercise and reduced high intensity cardio by a lot 4- I introduced intermittent fasting/fasting. I can't tell you which variable did the trick, but my hunger signals are close to none, I consume 1700 calories (around 300 caloric deficit) while making sure I get at least 150g of protein, and I am barely ever hungry compared to before. I feel so little hunger that it worries me sometimes, my plan is to go back down to around 140 (I'm 5'5) and start very slowly "bulking" (going just a bit above maintenance) and get more serious in resistance training from there. I'm curious to see how much my hunger signals will react as I'm getting closer to >12% body fat. I'm thinking of doing a full blood test (my MD won't let me do a full one through the Canadian health care system so I'm gonna have to find a private clinic) just to have some data on my hormones and everything, as a baseline for the future and spot potential issues. Anyway thanks for your video as always Nicolas!
This is amazing - thank you for sharing, VR. I'm blown away by the highly intelligent shift you made by assessing the situation and adapting, accordingly. Congratulations on your hard work - truly impressive. Thanks again for sharing.
If you already doing low sugar diet, try higher fat diet coupled with high protein intake.
For residents of BC, the MedWeight Clinic is publicly funded with GP referral. They do a thorough assessment including blood panel, sleep apnea screening, resting metabolism....then they offer group educational programming.
@@heksogen4788Why do you recommend a higher fat diet? Just curious.
For me, I saw much easier muscle gain when I was on a higher protein and higher fat diet.
@@tracymullane8818 less hunger, less inflammation, and yes better muscle gain.
How can one focus on the contents when this voice is sooo deep and pleasant? I watched the video twice, because I got easily distracted by it. As always, great vid, Nicholas ✌ Waiting for more!
Haha! Thanks so much - I've gotten that a few times, although I don't necessarily hear it. I deeply appreciate the compliment, though - thank you.
You could train to be a hypnotherapist
Or do voice-over work 😎
I enjoy the videos and find them very helpful especially since I don’t want to read studies lol thank you!
Good research. What it tells you is that, if is difficult to stay lean after shedding weight over a short period of time. My guess is that one has to take a gradual approach to be leaner.
Having dropped a significant amount of my fat reserves through low carb moderate protein and high fat (mostly EVOO) and intermittent fasting, I’m of the opinion that my new ‘set point’ was achieved after I had been fasting for three days.
By that time my Glucose/Ketone index was low (about 1.5) and I can now comfortably manage my hunger and eat one meal a day…!!
But it took me a while to become ‘fat adapted’…and supercharge my mitochondria.
I'm pretty sure that the macros of the diet one used to lose weight matters significantly. For my simple n=1 study - I've been obese since childhood, morbidly obese since teenage years and the highest weight in my 20s was 145kg/320 pounds. All of that as a 182cm/6"0' woman.
Naturally, I've been trying to lose weight since childhood, but could never stick to diet for longer than a few weeks. I would become very tired, hungry, couldn't focus at school etc. All of that despite reasonable caloric deficit and standard "healthy diet" - eating a bit less of everything, mainly unprocessed and homecooked food, more vegetables. The kind of diet used in the study you cited, just with a much lower caloric deficit. Still, it was always intolerable. I also had sugar addiction, PCOS and acantosis nigricans. Not even pre-diabetes, though, despite several tests.
And then I lost about 50kg/110 pounds within one year. With very little discomfort, good body composition and especially significantly lowered visceral fat. How? I focused on eating as few carbs as possible - about 20g a day, from vegetables, had moderate-high protein intake and fair amount of fat. By far the easiest and yet most successful diet I've ever tried.
Then I went back to eating the regular healthy diet - everything in moderation and lots of vegetables, some processed food as well and no calorie counting. I was able to fairly easily maintain my weight for years - I could feel my body could use carbohydrates better now and didn't have to think about my diet almost at all. But I no longer lost any weight either.
Then I went through a period of stress where I was eating lots of processed, carbohydrate-rich and sugary food on the daily. Mainly things like white bread, pasta, fruit and sweets. I regained 10kg within a few months.
So I tried to lose the weight by simply counting calories, but eating the regular everything in moderation, prefer whole foods diet. Once again it was impossible - I felt just as terrible as when I was a child, I even struggled with insomnia and when I managed to lose a little weight, it was equal amount of body fat and muscle.
So I went back on keto and immediately I was able to start losing weight again, while feeling great and eating about 200kcal more than when I was trying to lose weight through CICO only.
All of that tells me that hormones are indeed the key and that while calories matter, what may be the most important is how one's diet affects their metabolism. Because that will always decide one's weight in the long term.
It's so strange how all this stuff works and how different every person is. I made a program for my mother to help her lose weight because her cardiovascular health was terrible and her blood pressure was off the chart that the nurse called a doctor to double check. He laughed and then tried again and suddenly he wasn't laughing anymore, absolutely terrible and was very worried. Anyway so I made my mother a program and she lost 20kg and what is strange is that she now eats less food and feels full from very little volume of food. This is an anecdote but I can't help to think how strange it is since I always read in the literature that people tend to get more hungry when they lose weight.
What I do have documented is that she lost 20kg over about 13 months
She does 3 hours of medium-intense exercise per week
No calories were ever counted
She does 16/8 restricted eating most days
I have a chart of her average weight every week which basically never went up, only down so very consistent
We never did any blood tests
Her description of her feeling is that she feels very full quite immediately when eating. My own idea of this is that it's just the stretching of her stomach muscles that make her feel that way. I don't know how long it takes post prandial for leptin to begin circulating but I think CCK comes quite a bit later after food is in the small intestine. I've seen studies that the stomach can shrink and so it will reduce the capacity of food. My first guess is that this has happened to her over the year. She can still have cravings for snacks some evenings but she's never so desperate that she doesn't have willpower to stop herself.
It was a fun experiment though and my mother is in good health now
Oh yeah and regarding the end, people going "hurr durr yeah obviously" to some study, they never seem appreciative of the science that someone just did and released to the public. People don't have the ability to say "well durr" without enough literature to essentially prove that it's a thing. It kinda gets to me haha
Thanks for sharing, Jesper. I have to say, it's difficult to motivate people to see a better health future for themselves, so kudos to you for succeeding with your mom (and fantastic work on your mom's part, too). I have family that don't take their health seriously, so I'm certainly glad you were able to achieve it, but I hope I can have similar success with those around me - no matter the amount of information I have in my head, it doesn't turn into endless motivation for others to take charge of their lives, hence the great work on your and your mother's part. I wish you both continued success.
It gets to me, too - as you can see!
I recently found this channel. I appreciate it. There's so much information out there and much of it is contradictory. Also, some seem too cult like to take seriously.
Thanks. Glad to have you. :)
Thanks for the review! very nice! maybe the fact that fullness an hunger are subjective and may have some psychological factors behind the answers? a full Year eating less, and not having all the goodies they like may be the reason they reported less fullness...
Interesting - I do think the subjectivity of the test might be called into question, I like it - thanks, KK.
I wonder if there's some kind of "satisfaction" aspect to fullness too. Many of the diet foods that people recommend that have a large volume to calorie ratio fill me, but don't satisfy me, to the point where I want more food. I end up bloated and sluggish, whereas something like full fat yogurt, as an example, can fill me with 600 calories for hours with a ton of energy! Very odd.
I think the results would have been very different if exercise like strength starting or literally any from of consistent physical activity would have been included
Ye also wondering about that. And also about how this would be if the deficit wasn’t as big 😮
It would be interesting to show average hormone levels for people who never needed to lose weight as well as compare them between obese people and not obese
That would be great. I could probably do it.
Thank you for this video! I'm more than a year out, after losing 56.5 pounds!
Variability plays a role in significance. It would be interesting to see what happens in Year 2.
In those with eating disorders particularly severe or long term anorexia, they often report not feeling full and it can intensify the 'out of control' feeling or binge eating cycle. I wonder if any of this is related to the gut microbiome or changes to the brain?
It could also be because they’re eating bad quality food. Often anorexics binge on nutrient low junk food. They’re not grilling a nice grass fed steak or anything like that.
Bile emulsifies fat (mechanical digestion). It does not chemically digest fat
I experienced what you’re talking about
Good article.
What would be very useful and super interesting is to compare “elimination” diets with each other on a massive spreadsheet:
Low Carb
High Carb
Lion
Carnivore
Keto
Paleo
Mediterranean.
Personally, I don’t think it would be practically possible to do a similar study using groups over that same time frame.
Adherence is another variable/concern as it will no doubt skew results.
Biggest issue is the lack of interest and or funding since there is no money to be made.
Aside from the above, I wonder if multi cycles of the above “method” of weight loss would be effective in resetting hormones in a multi year setting (perhaps reducing that maintenance year to 3 months) so that, say in 3 years 12 full test cycles can be completed.
My gut feeling (sorry, lol;) is that similar results can be obtained regardless of diet (lifestyle in a 3 year study).
Thoughts?
That’s a pretty severe calorie restriction. I wonder if the data would look different if the weight loss was more gradual.
begins very nice and clear but ended up confusing.
I'll work on it - thanks for the feedback, Antonio.
No idea how anyone can only eat 500 calories/day for 8 weeks and not go insane. You'd think it would be easier to not just eat at all. 500 calories a day would just not be enough to maintain your muscle mass. Do we know how much muscle mass they lost then regained when they started eating after the 8 weeks of dieting at the one year post diet mark? Any checks on their BMR before and after? ETA: Notice they said in the paper that attrition rate was high. Insulin being down doesn't surprise me as insulin levels are linearly correlated with BMI for some people.
Good point, Math. I think it would make things incredibly difficult. No, 500 calories wouldn't be enough, but they didn't report muscle mass, from what I recall. They also didn't check BMR.
It would be much easier for me to eat a single meal of 1000 calories every other day because I’d be a lot less hungry than I’d be trying to eat a tiny meal of 500 calories.
@@PhysionicI would bet they lost muscle mass. Weight lifting would have possibly helped but they must have been hungry.
Yeah the study is flawed with this kind of suddent loss, but i guess its because they had no other way for a longer controlled study.
I wonder how this applies to illness related weight loss and weight restoration?
Eg cancer, eating disorders etc.
Cachexia (cancer) definitely throws a wrench in things, unfortunately, so I doubt it would apply.
@@Physionic and anorexia?
Very interesting. I lost about 80 lbs from 240 to 160 and my body fat is very low, visible 6 pack at rest. I would love to see if what I'm doing to keep it is even remotely sustainable or will I rebound back up or even higher than 240 with an even high body fat than before.
Different responses of hormones to weightloss , good video / thanks Nick
Yes, indeed, Mftah - my pleasure.
A lot to digest!
Pun intended? :-P
I'm honestly just looking at doing caloric restriction for life. Quick diets look NIGHTMARISH from the details shown here whereas you can just reduce by 15% your intake and get all the benefits without much suffering, I bet.
Hi Nicolas, could you do an analysis on gaining weight effectively?
Easily, happy to do it, Daniel.
It sounds like one of the conclusions is that weight loss is a losing battle?
33:37 hunger stayed down over year? I would say because the bodies became accustomed to the lower caloric intake, and their body knows it doesn't need more food than they're getting on 'maintenance' ?
Occasionally sneaking-in some fundamentals of the science method and experiment design might be harmless, and help to explain the process of the experiment documented in the paper you're presenting. Thank you for being thought provoking and entertaining in the same moment.
Thanks, wilmer - I appreciate the input.
Great video. My theory is that the body is not very smart. It is just an adaptation of an ecosystem that evolved to keep the ecosystem alive. The growth of different organs may have happened at different periods which may explanation the many hormones with parallel functions. The brain figures out a set point weight and triggers release of the appropriate hormones, by signaling organs, when it senses that the set point is not being met. It is not smart enough to say that 300 lbs is bad versus 160 lbs which is good. If the body is at 300 lbs for long enough, the body tries to maintain that weight. Adjusting the setpoint by diet and maintenance of the lower weight for long enough, may be the key to sustainable weight loss. It probably takes a year or so after the initial weight loss for the body to adapt to the new standard without encouraging the dietary pattern to regain the old weight. Probably sensitive both to the absence or presence of glucose as well as the amount of fat stores.
Excellent point about evolution happening over a long time of mutation and adaptation. Trial and error or success unmediated by any agency. After weight loss we face almost insurmountable social, cultural, and other factors to return to the fold, probably what caused us to be obese in the first place. Something our presapien and sapien ancestors never dealt with. Epigenetic (cultural) factors, which don't need outlining, override genetics all too often. Getting that straightened out is also paramount for wellbeing. This channel rocks!
Theory for sense of fullness... could it be anything to do with mindfulness when eating or calorie density in food? As we know eating lower calorie does not mean less volume necessarily. I understand they learnt how to incpriate old foods healthily nut no doubt some changes would occur to off set this
Thanks
Thanks Nick 😊
My pleasure!
the difference after 1 year could be by lean mass?(you lose a good amount of lean mass so the body produce less or don't go back to normal because has less lean mass).
what do you think could be that if the person re-gains some lean mass this effects will balance out?
1 year is kinda short, wish they had strictly maintained their weight for 5 years and then check up. I understand it would be hard to do it with proper controls, but that would be very informative.
Is there any new research on optimal weight restoration diet composition (following extreme weight loss)? I have seen some newer research challenging the conventional high carb 6 x a day approach in an effort to support hormonal and overall health markers and also mitigate the risks of refeeding syndrome. Welcome your expert dive on the matter
Haven't looked into it, but I'd be surprised to only see a carbohydrate focused 6 meals when the fats would be key, as well.
Just a curious lay person, but why are the "baseline" levels of the hormones considered to be the measurements in the obese state? what if those levels were considered elevated and the levels 1 year out were closer to "normal"? The levels at 10 weeks should be considered to be those in a "starving" state. It sort of looks like the the hormonal levels at 1 year as a % of the same levels in the obese state were pretty analogous to the weight itself at 1 year as a percentage of the initial obese weight. In interesting question would be the variability of these hormones among a healthy (non obese) population that has resistance to weight swings such as those people who can overeat and then just burn off the excess without gaining weight (I've heard that there are some such people).
They are the starting measurements for this study. Doesn't mean it's normal but it's the "before" to compare the "afters" to.
In your opinion what is the best way to deal with the hunger that comes post weight regain and how to stick 2 it all n maintain leaness
There are many tricks to try. One is to front load your hunger by simply not eating the beginning of the day into the afternoon (intermittent fasting). Another is to make sure you load your foods that you do eat with proteins and fats. Third, I would eliminate every single processed food and only eat whole foods. Fourth, if you are consuming any calories from your liquids, stop it immediately. Fifth, I tend to keep my mind occupied, which is insanely effective to the point that I don't have to eat all day. Those are a few - hope they help, Maverick. Maybe I'll create a video on the topic.
@@Physionic would u say eating low calorie high volume is the way since it stretches stomach example being less starches more chicken low flavored ice creams veggies high volume low calorie food I also heard adding muscle helps in not relapsing weight
@@MaverickArchAngel All true.
@@MaverickArchAngel What worked for me won’t necessarily work for everyone but I found that eating low volume, nutrient-dense food with a focus on fat and protein was the most effective for controlling hunger. A ketogenic diet made it much easier to get used to intermittent fasting and greatly improved insulin resistance. I was hungry all the time when I cut calories eating a standard diet, and it was nowhere near as effective. But, everybody is different and I suspect that it depends on a whole host of individual factors.
Nicolas, you just described my way of doing things through your answer...never eating between around 7pm and 1pm ...keeping it low carbs, only whole food protein and fat, low carbs veggies....I did loose 50 pounds, maintening easily for 4 years , no hunger , no suffering....finally !!!!
This is interesting. I wonder if there are more parallels with the Dr Longo Prolon plan which promises long term benefits despite only doing the kit a few times per year (depending on health goals)
Great point. I think so, actually. I was thinking the same just an hour ago.
@@Physionic worth a little video? 😉
Would you ever want to do a video on semaglutide and weight loss? :)
I'd consider a video on anything if someone wants to hire me to look into it for them or I get enough public support on the topic!
Based on this video you could probably just do it yourself. Knowing the hormones involved is probably how they developed it in the first place, especially pertaining to gastric emptying. If you've ever been on it, you will know that your stomach does not empty for hours after you eat even a little bit. Very little gastric emptying on semaglutide. It's actually kind of gross- you don't want to eat because the food is just sitting there in your stomach.
I was on it for less than a month. As many report, I gained the weight right back. Now, I just eat scientifically by suppressing hunger naturally- eating proteins, fats, less carbs etc and just recognizing grehlin. I get hungry and I go, Oh okay grehlin. Nice. This is usually after fasted exercise. After cardio I try to prolong the fast by ignoring my hunger as long as possible, which is easy after cycling for 2 hours, but after weight training I will eat. Then I eat a little fatty protein and grehlin goes away. Lol
I'm always hungry
You're gorgeous
I agree
Didn't this study shows that you need intermittent fasting?
28:50
I wish everyone would use the other pronunciation of "satiety"
Instead of SUH-TIE-UH-TEE sə-ˈtī-ə-tē
use SAY-SHE-UH-TEE sā-sh(ē-)ə-tē
BECAUSE many people know "satiated" and "satiation" and how they are pronounced but have rarely, if ever, heard of alternate pronunciation of "satiety"
I lost my menopausal weight gain with keto and have maintained the loss by eating low carb. A 500 calorie diet is horrible. People must have been so hungry. For me over 4 years and counting. Never hungry. I reversed insulin resistance completely. Even 9.3 is insulin resistant.
Thanks
Thank *you*, Jesper.
@@Physionic wow so I used that new thanks feature that UA-cam has and sent you £2 (I wonder how much of that UA-cam/Google takes) and it automatically makes me comment "Thanks"? How peculiar, it could at least let me finish watching the video lol
That's really kind of you, Jesper. I just noticed you sent it. Btw, commented back on your post about your mom.
@@Physionic hey thank you for your comments, was nice to read. It is always nice to have a conversation. I love your work. The amount of studies you read and compile to make your own conclusions that takes an admirable amount of time and dedication. Your recent podcast where you made your own graphs, I really appreciate that so thank you.
Thanks
I can't figure out how to change that comment lol it doesn't seem to be editable. Anyway I appreciate your work and your own graphs that you made for our easy reading, that is awesome
It was a long one, thanks, Jesper.