Hey, thanks for the tag! AVOCADO LOVERS UNITE! :D Yes, I really do love my avocados, and I've probably eaten more avocados than anybody else on earth... But here are my thoughts: I think people like Freelee the Banana Girl say, "the Fat you Eat is the Fat you Wear" to really hammer in the importance of carbs; high carb intake is critical for newbies who want to follow her diet plan and learn how to eat an abundance-type of diet. Maybe if she said, "You could eat fruit fat, too," people would be eating 50% fat without even realizing, going for the tahini, nut butters, etc, and therefore not following the high carb diet she promotes, and therefore not getting similar results. But yes, if each ounce of fat automatically accumulated into body fat, I would be obese by now for how many hundreds of avocados I eat. So how can this be? The source of fat is key, as you mentioned, and I think one's activity level plays a role, too. Even though I eat many avocados, my diet includes triple the amount of carbs in a year's time, and I always make sure this is well known in my videos. I think if you are eating a Whole Food, plant-based diet, some dietary fat might not make much difference, perhaps due to, as you mentioned, the Fiber, Fecal Excretion, Monounsaturates, & Flavenoids. Actually, I can think of more plant based athletes/bodybuilders who go out of their way for sources of plant fat than those who avoid them completely (Rich Roll, Brendan Brazier, Samantha Shorkey, Torre Washington, etc.) The fat from plants are on a different scale than the fat from animals because of the attached nutritional profile and the way in which it's processed. It makes sense that McDougall's, "the Fat you Eat is the Fat you Wear" phrase is applied more-so to the animal fat and oils. I'm sure Freelee knows this; she's a very smart woman and has been successful on a plant-based diet for much longer than many. Again, my guess is that she wants to stress the importance of carbs and eating foods that make you want to get up and move! At this point in time, most of the Western World is still afraid of Carbs, not Fats.
Orlin and Nikocado Avocado The problem is that most people can't read her mind and will take her word for word which is quite dangerous. It really feels like you are trying to defend her because you are grateful for her saving you from your previous lifestyle. Too many have been thrown under the bus for disagreeing with one little thing and she is becoming quite radical and extreme. And this coming from a person who has been vegan for over 3 years.
László Árvai I do see what you're saying... maybe I am too grateful to Freelee as you say (I will always support and appreciate her work, she is life-changing for so many, and I also see her as my friend)... But my comment was also in support of Earthling Nutrition. I am able to eat avocados without blowing up in weight, and I think she might be onto something here. Until Savy made that video about my diet a few weeks ago, nobody has EVER been able to explain to me (with some sort of scientific evidence) why I am able to eat more fat and not get fat from doing so. It's really not that big of a deal, as the animals don't care which fruits I do and don't eat, as long as I'm not eating them! ;) So I figured it was simply because avocados are unprocessed fruits, but that's really all I had to go by... I like what Savy is doing here because she's helping me understand why Orlin and I aren't obese by now from eating Avocados. She is also giving people more options to go vegan and stay vegan (another reason why I just love RawTill4 BTW), if they happen to be Avocado-Lovers to begin with, or if they enjoy a handful of nuts a day, like Dr. Greger from Nutritionfacts.org.
Orlin and Nikocado Avocado Thank you for the level headed response, I really overlooked the second part of your comment where you agreed with Savy. Just be careful because FL really is on a roll attacking and alienating anyone who disagrees with her. Oh well, whatever. By the way, I really love your videos and outlook on nutrition in general. (I'm also a gay vegan :P )
On the satiation part I can see that being 100% possible. I have notice in this community and on myself that when I would have a fruit smoothie for breakfast and absolutely no fat, no later than an hour or an hour and a half I would be STARVING. Not regular hungry, but it was more of a hunger that came out of no where and just punched me in the face. My sugar would go down and I was just famished. On the other hand when I have toast with vegan butter (made with coconut oil) and some refried vegan no fat beans I would feel great the entire morning and I am able to function until noon. And when I do get hungry it really just comes in gradually instead of BAM! On the eating nuts part, I wonder how these nuts and seeds are digested once they are blended into dressings? Are they absorbed better instead of being loss in the stool? would they be readily available for the body to absorb all the fat and cause weight gain? Something to ponder on And one more thing people forget, how important fats are for hormonal balance, specially for people 40+ Great video and thanx for taking the time to do the research
Great video. It explains what happened to me. I was eating a Kind bar with fruit for breakfast and it filled me up just fine until lunch. My fat intake was between 15-25% depending on what plant fats I ate. I heard the whole "fat you eat" saying and saw so many people say you should keep fat intake to 10% or lower. So I did that, avoided nuts and noticed a few negative things. Eating oatmeal and fruit for breakfast just didn't fill me up and I was starving by lunch time. I ate bigger lunches which caused my weight loss to plateau. Next my skin dried out, no matter how much extra lotion I used it always seem dry and itchy. My hair dried out too as well. I went back to eating my Kind bar and walnuts and everything went back to normal after a week or so and I was back on my weight loss path.
great! after our talk i started to add in some chia seeds to my smoothies! was missing those omega 3's. thanks! feels good to rewire the programming that all fat is bad for you. you're definitely clearing up myths and doing the community good with releasing this type of information :)
+The Microvore Diet thank u for clearing up this fat phobia I get so pissed off when freelee and other vegans tells people that all fat will make them fat when that's not true fat will keep you healthy and your mind sharp
Once again, thank you Savy ^^ You are amazing and you're changing my life. I was scared of fat and started to count calories again and be afraid to gain weight. Because of you, this has disapeared!
I love you're videos, they are so informative. Much better then raw till 4. All they do is hate on everyone who has a different opinion. But you are just a kind chick who knows what she's on about.
You are quickly becoming my preferred reasoned resource on the complex arguments for a plant based diet. Thank you! Two comments: I can second your experience on the clearing up of dry, cracking skin with the introduction of additional healthy fats into my diet. Nearly miraculous! Also, an additional benefit for type 2 diabetics: The progression of T2 diabetes is characterized by insulin resistance followed by pancreatic fatigue/failure. That is, insulin resistance makes the pancreas work so hard that it eventually begins to fail. If and when a T2 diabetic finally manages to bring their insulin resistance under control, they may still be faced with an inability to adequately process sugars for lack of insulin PRODUCTION not resistance. Both carbs and protein demand insulin for processing. Fats do not. So it may be that the only way for a recovering T2 diabetic to fully manage their disease is to do exactly what you are now advocating: increase their fat consumption sufficiently to ease the workload on their pancreas while continuing to eat a (low glycemic index) high carb diet. Thank you for your rational, non-accusatory approach to these sometimes complex issues!
I really needed to see a video like this. For the past couple of months I've been so stressed about how much fat I eat it's only after watching I made the connection between my low fat diet and newly developed dry skin. Went straight to get some nuts, clearly I needed a slap of common sense!
The fat you wear is the fat you eat plus the fat that is made (by bacteria in the small intestine and the human body) minus the fat you burn minus he fat that is utilized for other purposes (building cell walls etc.). Dr. McDougall's phrase is easy to remember and highlights the most important aspect of this equation: A surplus of eaten fat leads to more stored fat. If you do not burn it, all the fat you eat that is not utilized for other purposes is stored at an efficiency of ~93%. Unless you reject the law of the conservation of energy, you have to accept that. Dr. Greger by the way does not recommend making your diet hypercaloric by adding fat on top of what you need. Since glucose is the primary fuel of the body, calories should mean carb calories. The only ways to get away with a high percentage of fat calories are to reduce your carb intake and/or restrict calories altogether. So if you do not want to go low carb or restrict yourself for the rest of your life, you have to pay attention to the amount of fat you eat. Fat also reduces the efficiency of insulin. Therefore, you can become insulin resistant on a "balanced" vegan diet. High carb, high fat or low calory, you have to make a choice. "High everything" does not work!
You should definitely have more subscribers than you do... Personally I am always looking for the science and reasoning behind things and that is exactly what you provide and it is perfect. All of the other vegan channels make all of these claims but never provide any proof... Thank you thank you thank you!! :)
I thought you posted a video like this while ago? I was looking for it, then I saw this one my feed! I used to follow the 90/5/5 ratio, and was scared of fats too. However I am leaner and more satiated following 80/10/10. Sometimes I eat more like 15% fat, but I just don't feel as good. I personally feel better eating higher protein at about 12-15%.
Tami Torossian I posted sort of an introduction, but wanted to get a better video out explaining the mechanisms behind whole plant fat metabolism ;) I have no idea how much fat I'm consuming now, or protein, or anything! I've just been eating whole plant foods until fullness and am feeling amazing! I do consume a lot of nuts now, so I'd guess my fat is around 20% or more. It's so much easier to eat when we're not concerned about meeting calories or ratios, just choose the foods you like, and eat 'em! ):D
Earthling Nutrition I think the goal should be to train ourselves to listen to our body and eat as healthy as we can without focussing on numbers. I was afraid of eating too much fats too, but I found out that it was more the processed fats/oils that are not being processed by my brain (if you'd like to call it that) to stop eating it when I've had enough. I saw a documentary about low carb diets, and a study about what makes them so successful. Turned out to be the amounts of protein that basically made the subjects to be more satiated and in the end eating less calories. The fat/oils had no influence on the feeling of satiation. (i didn't watch the video yet) I believe that fats in whole foods are satiating because of the fact that these foods are harder to digest, your body has to extract the fats first. In the meantime you stay full longer. But, I might be wrong, trying to use logic doesn't make it true ;). However, at days I really feel like eating nuts and avocados, other days I'm slightly repulsed. Isn't that a way my body tells me what it needs? As long as they are the healthy choices right? And stop when you are full, eat when hungry. Anyhow, think I might better watch this video first before commenting :D.
Thanks for another great video. I appreciate your effort and willingness to combat the dogma. It's not a popularity contest, people just need better information with references.
He's incredible. He talks about the importance of healthy fats for your body (seeds, nuts avocado). As well as how white starches (like white rice) has zero nutritional value. His book 'Eat To Live' really changed the way I look at food. I lost about 15-20lbs after following his lifestyle plan. Highly recommend!!
Thank you for your video. I searched for the balance in fats in my diet. I am looking for the best way to eat after being a junk food vegetarian and vegan. And decided to practice HCLF whole foods primarily starch based diet only for 3 weeks now. As I started to use cronometer 2 days ago to trace my ratios and nutrition, I noticed that in order for me to get the proper amount of nutrients I must incorporate more nuts and seeds into my diet (as well as greens and carrots, btw!), thus making my fats ratio 15-17%. Every morning I grind sesame seeds, flax seeds, pumpkin seeds, sunflower seeds and hemp seeds (any combination of them) and sprinke 1-2 tsp on my meals. And sometimes snack on 10-15 soaked nuts. Avocado is not available year round here (it is, but since it is imported the quality is not so good), but I like it too. My major step was to cut off all oils (which I loved). In 1,5 weeks I stopped missing them. I also believe in the power of fasting (I fast once a week), because I like the energy it gives me and that feeling of real hunger afterwards (when I definitely know the type of food my body is asking for).
Thanks Savy :) I spent almost 2 years fearing fats and never admitting to myself that I wasn't satisfied! Eating almond butter and seeds and avocado makes me much happier and grounded. I do have to be careful because of poor digestion and low blood pressure, so it's easy to feel very sleepy if I eat too much fat, but I think in due time I will understand how much my body needs. Funny how I've never paid attention to the fact that I was my leanest when eating the most fat--even french fries and vegan baked goods! But I do believe whole plant foods, oil free, are best!
I've read but don't know if it's true about the medicinal properties of coconut oil and the assertion that it helps the body burn fat. It is anti bacterial and anti fungal. It's substance is close to human breast milk. What are you thoughts on that particular oil.
Thank you for this.. I have been vegan for 11 years and never did raw vegan, Raw til 4, starch solution.... It simply wasn't around...same with 80 10 10. I don't count calories or calorie restrict but I eat plant based fats because they are good for your hair, and I like a variety in what I eat. Not sure how people can eat fruits and grains every day and not be terribly bored by this... Have always been lean and healthy with my diet as well
Thanks. I basically started as a vegetarian I've never really been a meat eater so I can't really put myself in their perspective but some of my loved ones are meat eaters. However, I get super annoyed in my day to day life when people ask about protein....like really????
dear Savy above all thanks! i'm having a look at all of your vids and you're making me wondering on how i behave with food a lot..what i've noticed in the past is that i get more liquids on introducing carbs in my diet, so i gain weight eating them, i wan't say all but most.actually i've never been a carb-goer since i can remember..may it be for my bacterias type? how to sostitute them with? i haven't yet understand if i'm to fixed my the raw style but i feel much more comfortable with. on the other hand i feel much more energized after having some fats with my meals and satisfied even though i don't eat them very often and in all my meals (and i drop weight pretty fast when i don't eat them even if i can't exercise that much because of my job) can you explain that?? thanks for sharing those precious informations with the world hugs from italyyy :) val
Thank you so much for this video and your research! It really helped me realize and learn many new things and I will now be incorporating a but more fats into my diet!
No one says a handful a nuts, a little soy etc is a problem, but when you start swapping out the whole grains, potatoes and legumes for coconut milk, oil, vegan ice cream etc it's a vegan diet but it's not so healthy and quickly becomes calorie dense..
ummm...I don't think Dr. Mcdougall was saying don't eat nuts. What I think he is saying is it's to easy for humans to OVER eat nuts. One of his quotes is "There's a reason nuts come in shell's" So I think he is basically saying that over eating on fats is easy to do!
I totally understand what you mean due to fat having 2x+ more calories per gram than protein/carbs. However, since nuts are so satiating (fiber, nutrients, etc.) wouldn't it be hard to over eat on them? >_< ah I'm still confused!
Shadow7Dreamer Well, maybe it's just me, but nuts aren't that filling to me. Mixing a little bit of nuts in with other high carb whole foods is great and satiating. But just snacking on nuts in and of themselves.. nope, I could go through 600-1000 calories easily, they don't satisfy me at all.
***** I found a tricker that I am subscribed to on a vegan video : ) What a small word. Good to know you're vegan and going hard at tricking. I am vegan and a tricker too but I am just doing basics because I also train calisthenics.
Great video! I remember seeing Dr. Greger's video on nuts, but I had no idea about the avocado. I've ben keeping my fat extremely low as well, even though I'm not RT4. Does this mean I can eat all the oil-free hummus I want now? :)
There was a time when I tried to gain weight with a bigger fat intake, and I was eating more then I should have daily. But it just COULD NOT HAPPEN! I was eating a little over my usual intake, but this came from healthy fat sources like nuts,seeds,avo... and I couldn't gain weight. So I needed to increase my carbs instead more. Because fat sources work totally different in our body system.
I really appreciate these videos and the information you are putting out!! My success began with the starch solution because it is so simple and affordable. I keep it as the foundation but after additional studying added more greens, nuts and seeds. For example I include 1 tbsp ground flax with breakfast, make sauces or dressings incorporating 2 tbsp of other seeds or nuts, and have a few avocados per week.
Most of the recent nut studies are industry funded, small amounts are healthful - but a lower fat plant (starch)based diet is the healthiest choice, excess fat weakens the immune system.
What's your opinion on peanut butter, cashew cream cheese (homemade, basically just blended cashews), and tofu? Do you consider them bad like oil and suggest only eating whole fats? Or are they good to eat?
A review of the evidence: nuts and body weight. Natoli S, McCoy P. Asia Pac J Clin Nutr. 2007;16(4):588-97. Food and Nutrition Australia, NSW, Australia. The findings show that the role of nut consumption in body weight management is varied. Nuts, when included as part of an energy-controlled diet, were found in some instances to assist with weight loss. However, when nuts were added to an existing diet without controlling for energy intake, body weight increased, although to a lesser extent than theoretically predicted.
+viveutvivas Hi, I've read your comments on this video, and appreciate your input! I'll look at the articles you directed me to. Also, feel welcome to email me or add me on Facebook if you think there is anything else I can learn. Thanks! :D (email is savymenke@outlook.com)
Once again, an amazing video! Your channel has quickly become one of my favourites. :-) I will definitely incorporate a fruit bowl with pecans, almonds and walnuts crushed on top as a tasty treat/snack during the day. I also love avocados with brown rice, so tasty and satisfying. How about olives in salted water, is that fine as long as they don't come soaked in oil?
MarilynFinland Nice, I love fresh fruit and nut bowls almost as much as I love dried fruit and nuts together! Olives are fine, lots of salt so use as a condiment/side ;)
Hey Savy quick question, in your last video about fats and about nikoavocado you said the reason why he was not gaining weight was because of his high consumption of fruits and not starches....so now are you saying that starches and fats such as avocados are ok? OR are you suggesting we keep fats with lower starch foods? And lastly is coconut milk ok then???? I have been missing curry! As always another great video please keep them coming.
Nah Chill Son Hi there! I took that video down as I realized I could have explained it much better. I replaced it with Fat, Fiber, and Why It All Matters and this video. WHOLE FOOD fats and starches are fine together. For coconut milk, because the fiber has been taken away this counts as a processed food. Processed foods are welcome to include in moderation. :)
yes my boyfriend and i can enjoy organic california avocados again ! :D i remember i used to eat 1-2 (small size) avocados a day and i had really great skin and felt a lot more satiated with a big cucumber avocado veggie sandwich, rather than just a super low fat leafy veggie sandwich that I eat now. I always go back to the kitchen to make more sandwiches when they only have low fat leafy veggies in them. ._. my boyfriend and i love vegan sandwiches even though the bread has more sodium... especially sandwiches with avocados :DDDDD!!!!!!
Hey, Earthling Nutrition. I don't know if this is the right place to ask a question, but I'll try and ask it here anyway. Not related specifically to the topic of the video, but TLDR: This is a question about how can I get less puffed up from eating food during the day, if it's at all possible? Because I really like how my body looks in the morning having a nice waist curve, but when I eat something, especially starch based, I get puffed up until the next morning and it removes the waist curve I have in the morning. If I eat raw food I can often still retain that waist curve for a while, but if I eat something heavier more starched based it goes away and also if I eat a massive enough amount of raw food it goes away. I'm a trans woman, on male to female hormone replacement therapy for 19 months already. I was vegan for about a year when I started hormones but I ate a lot of fake burgers and fatty sauces with my pasta, ate a lot of things that are fried in oil like falafel and french fries and drank a lot of coca cola. I was always skinny despite this until I started taking the hormones, and then I was still skinny overall in my body because I was used to eating one highly calorie dense meal a day and just drinking coca cola for the rest of the day, often an entire 1.5 liter bottle a day. That's how much I felt like eating back then, I didn't force it on myself... but my belly puffed up like a balloon once I started taking hormones. As a result, I got interested in healthy eating, hoping to help my body transition more to a female shape while minimizing the ill effects of HRT on my body. I wound up eventually with a whole plant foods based diet which for the past year I would have cheat days on every week or two. As time went on in the past year those cheat days became less and less frequent because my digestion was better when I ate healthy and my belly also shrank when I ate healthy, and whenever I ate something processed at a restaurant (because I stopped bringing those foods home) I would balloon up and it would take me weeks to lose the weight just from one junk food meal, plus my digestion would be horrible for the next day or two after eating processed meals. I'm now eating through the whole day a lot of raw food, in addition to 1 or 2 cooked meals so there is no such thing as one meal a day anymore. I used to have a folate deficiency when I was a junk food vegan, which is now sorted ever since I went on whole plant foods. Otherwise, no problems in my blood tests. I also started running over a year ago and the longest distance I've done so far is 24km in 3 hours. So I'm eating as much as I want, until I'm full, and in my case I eat only whole foods and the only processing I do for some of them is cooking: apples, bananas, grapes, purple cabbage, broccoli, potatoes, brown rice, lentils, chickpeas, mushrooms, cherry tomatoes, onions, etc. I don't juice them. I don't eat bread or smoothies. I don't use salt, oil or sugar. I grind some flax seeds in a coffee grinder once a week (42 grams) and eat those immediately after grinding. I take a sub lingual B12 supplement of 1000 mcg once a week. Again, I'm eating as much as I want of these whole plant foods. No calorie restriction. The more consistent I am with this nutrition, the more weight I lose and the smaller my waist gets, even though I'm not trying to lose weight, I'm just eating whole plant foods until I'm full. It's gotten to the point now where I have had no cheat days since June 9th 2015 (today is July 28th 2015) and I weigh in the mornings around 57.3-57.8kg and when I'm done eating for the day I often end up weighing around 59.5kg. The former being underweight by BMI standards (my height is 179cm) and the latter being an ok weight by BMI standards. I have been pretty stable at this weight in the last 10 days but before that I was 62.3kg in the morning on June 9th and 63.5kg in the morning on June 3rd, which were cheat days, and over the course of the month since then I lost a bit of weight every day up to this point where I am now stable in the last 10 days. In general, before eating whole plant foods I fluctuated between 65-70kg in the mornings, and as I ate more whole plant foods I started dropping to a baseline of 60kg in the mornings and going over that on my cheat days up to 65kg then gradually coming down back to 60kg over the course of a week or two. So I've been ping ponging a lot between whole foods and junk this year but this time I've been the most stable and I might be at a point where I might not be having any more cheat days at all and I think it's largely due to having more starches in my diet for a stable fuel source (i.e. more days where I eat 2 starch meals a day, although on more relaxed days when I am less active I tend to feel like eating only 1) when at first I tried eating mostly raw all the time. Now as a trans woman I don't care much about the weight as much as I care about my waist size, because when my waist is smaller compared to my chest and hips then it makes me look more feminine. Many people said I should gain more weight to achieve this, but from my experience on hormones for the past 19 months, my hips and chest do not get much bigger from gaining weight, mostly my belly gets bigger when I gain weight... so I have more of a feminine waist curve when I lose weight rather than when I gain weight. For propotions, my underbust is 80cm, my hips are 92.5cm, and my waist size in the morning is 72cm, and after eating all my food for the day is 77cm. That's the best I've got so far, with a couple of days where it was recently 71.5cm in the morning. I'm relatively happy with these proportions in the morning, but after eating as I said the waist curve disappears, 77cm is not narrow enough compared to 80cm underbust to maintain the waist curve which deforms and disappears at this waist size. Previously on cheat days I could get as high as 65kg in the morning, start in the morning at a waist size of 78-80cm and after eating be at 88-90cm waist size... and my chest and hips would only have another cm or two tops compared to what I have now to show for it, so they did not compensate for the hugely inflated belly from junk food, which would take me weeks to deflate. So the whole plant foods made a massive improvement. So I basically like how I look in the morning, but I don't like how bloated I get, especially after eating starches... but I know eating raw food instead doesn't work either to avoid bloating because then I just eat more raw food and get just as bloated and it costs me more money to eat so much raw food, and I'm better off eating more starches because then I am less tempted to eat junk food and I save money when I eat more starches, although there are still days where I just don't feel like eating more than one starch meal so I eat more raw food on those days. I don't think I'm not eating enough food. Starting the day at ~57.5kg and ending it weighing almost ~59.5kg is evidence that I do eat a substantial amount of food. And anyway, I eat until I'm full only whole plant foods. I don't know if I will lose any more weight if I continue to not have cheat days or if it would be healthy for me to lose more weight, but my plan for now is just to continue eating this way until I'm full and let my body decide what weight to be. Do you think if I keep eating this way my waist will get even smaller and I might enjoy a feminine waist curve even after eating a starch meal? (from my experience the waist curve deforms and disappears when I get over 74cm waist size) Or is this as good as it gets in my case because I was born male so there is a limit to how much my waist size can change due to my ribcage width? And do you have any tips on how to reduce bloating from eating during the day? Because if I could look during the day the way I look in the morning that would be great, but there's no way in hell I'm starving myself or avoiding food just to enjoy how I look. Perhaps more relevant to this video, I don't eat any overt fats beyond the 42 grams of ground flax seeds once a week. Do you think I should try to have more nuts and avocadoes? I am afraid of gaining weight in my belly and it not going to my chest or hips, as it always does when I gain weight... and even if what you say is true that these won't make me gain weight, then it doesn't really matter for how I look, it won't change anything. I don't especially like or crave avocadoes and nuts. They are okay, but I don't feel like I'm missing out on not eating them, and I feel physically great and my digestion problems from before I ate whole plant foods have pretty much been resolved by eating whole plant foods. An avocado doesn't have the same alure to me as a vegan pasta rose with a fatty sauce or a vegan pizza or oil fried falafel and french fries, so I just didn't bother to incorporate it and I don't feel like I miss it. I think I have broken my physical addiction to the aforementioned junk foods, but sometimes when I feel depressed due to struggling with my transition, I sometimes want to eat junk food as a way to hurt myself and "fuck the consequences" and also "maybe those people who tell me to gain weight are right, so let's have at it". I always felt worse after I did, physically and emotionally. This has happened so many times during this last year and I think it's part of the process that led me to this point where I haven't had cheat days for over a month, because I viscerally remember the many times it only made things worse, perhaps now on an instinctual subconcious level rather than just a concious level. I would love to have more fat in my cheeks especially to make my face look more feminine, and wouldn't mind having more in my hips and breasts, but unfortunately there is no way for me to tell my body where to store fat, and the only way I gain weight is by eating junk food which ruins my digestion and it all seems to go to my belly anyway. So I went whole plant foods, and it has led me to being the skinniest I ever was and getting a slimmer waistline. Still, I wonder, do you think there is any merit to people saying I should gain more weight, and how would you go about it in a way that could preserve or enhance the femininity of my body shape, digestion and general health? As far as I know there is no way to control the pattern of fat distribution and it just is what it is. The hormones are supposed to change that, but after 19 months I still seem to store fat primarily in my belly and I think it's not subcutaneous fat but the other type that goes around the organs, perhaps from all my ping ponging, even though these are perhaps not especially large weight fluctuations. So do you think I should try to gain weight and if so how would you go about that or just keep on doing what I am doing eating as many whole plant foods as I want until I'm full? And are there any tips you have to reduce bloating from eating during the day? I'm sorry this is very long but I wanted to share all the relevant information. Thank you for your videos, I watch a lot of them and they give me lots of ideas of things to try a bit differently with my nutrition.
I think the refined fat you eat is easily the fat you wear but its similar with refined sugar. I don't cook with refined fats, I rarely have breads or tortillas that are already made with oil, I make my own nut butters because they add refined fats. Overt fats are ok, I don't think they should be the foundation of the diet but they are important. Nuts, seeds, Avocados, and durian are good fats are super healthy, full of fiber and micronutrients you need. I don't do a lot of coconut because it is the rare plant that has saturated fat. I wonder if anyone sells olives without added salt.
About the metabolism, I am pretty sure it depends on the amout you consume. Because I recently was on a hiking trip where I had to bring all my food and I was obting for calorie dense and cheap out of weight reasons. I was eating about 400g of peanuts a day with some raisins. I lost 2,5kg over 5 days due to calorie deficit but besides that I wasn't really feeling well digestive wise..
***** Hi there :) I'd say it is a fine addition to cereals, oatmeals, smoothies etc. Keep in mind it is a refined food as the fiber from the almonds has been removed. Use as a condiment/ingredient rather than consume in large amounts :)
Earthling Nutrition How about if you make your own milk like say from almonds? Is that still a whole food or refined? I use sore bought oat milk to make porridge but use it minimally, so I guess that's ok but still wondering.
How about using sauces made from raw nuts as a topping for rice and/or potatoes? I know it's processed even though I do it myself. One I've made recently is really simple with cashews, acv and other spices in my kitchen. No oil at all. Would something like that cause weight gain or is it something to do in moderation?
I've been keeping my fat lower by not adding oil to my food at all. I have had days where I drank 3 litres of water yet my hands, lips and throat was so dry I couldn't work it out. Perhaps it's the fat I'm missing. As mentioned by another poster eating a sandwich with avocado and vegetables sounds like a yummy edition to my day today.
This is off topic, sort of, are you able to get a hold of a mic? I love that your videos are informative and just wanted to suggest getting a good microphone, or decent anyway.. by the sound of it.. I'm guessing you're recording on your laptop? It's sort of tinny and sharp. Rhode Smart-LAV works very well, it's roughly $80... a little spendy but so worth it. Sorry if this comes across as annoying lol.. just want to help!
Thank you so much Savvy, your videos are so informative and interesting, it really is a breath of fresh air! I'd love to hear your take on Supplements: my partner and I have just started taking an Omega 3 supplement every day after finding our levels low on Cronometer. (As well as B12 and Vitamin D) However, when we were researching optimum Omega 3 levels we found it really tricky to find out what the RDA was. We finally checked the WHO website and they recommend "1-2 servings of 200-500mg of EPA and DHA through fish" - they suggest vegans ensure "adequate intake of plant sources of ALA " which apparently convert to DHA/EPA in the body ( I have no knowledge of the efficiency of this.) We ended up buying vegan capsules that contain 150mg of EPA and 250mg of DHA per capsule which come from mainly Microalgal oils, and have been taking these for a few weeks. What concerns me most is that in various studies we read that wanted to test the effects of adding ALA or EPA/DHA via supplements, the results were inconclusive as to their benefit. I notice also that many articles on the subject read that they "may be" beneficial to our health - but nothing is particularly certain. This makes me wonder; how much Omega 3 do we really need? Are we being influenced to think we need more than is really necessary? Also, it seems very difficult to get enough though whole plant food sources to meet WHO recommendations. (I used to take Chia Seeds for Omega 3 but stopped because a) they're expensive and b) I read that they weren't an efficient Omega 3 source due to absorption issues.) I'm quite stumped on this one. I'll continue taking the supplement for now but it is quite expensive and I prefer to get my nutrients from whole food sources. What do you do to take care of your Omega 3? I'd love to hear your thoughts on vegan supplements in general, such as B12 and also Calcium - I find that we are often low on Calcium when checking Cronometer and it seems fairly tricky, unless consuming "fortified" foods (which I consider to be like supplements) or bag-loads of Kale (yum! :P) to get WHO-approved levels. Sorry for the essay... Thank you for all the videos! Looking forward to seeing more from you :)
Great video. What do you know about consuming higher fats and trying to detox? Most say the lower the fat the better the detox. Would love to see one of your videos on this subject and hear what you have to say on it! : )
Help I love rice. Maybe too much and I get constipated. .. any advice? I've been on this lifestyle for 18 months. I gained 6kg since 10 months I'm losing 1kg gain it back... I eat around 1900cal last week and 1600cal/d last month. I go to the gym 4-5 days/w for an hour doing cardio or heavy weight lifting. I don't know what to do to lose the weight I feel like restricted again! Once a week I eat bread 500g I love bread (baguette... I m french) and about twice a month I eat nuts. The rest of the time it's rice banana and coconut sugar (7g )in the morning rice and veggies lunch and banana diner rice veggies and fruits no oil no salt. So what can I do Thanks everyone I use to workout like crazy because I was binging before u went vegan I'm 1.67m and 67kg
Thank you for this video. I am a vegan who found McDougall didn't make me feel good and adding fats in, losing the grains and lowering the carbs *feels* muuuch better for me. It sucks how controversial this is in the vegan community, but it is.
How the nut industry dupes some doctors and dietitians (from author Jeff Nelson) The Review first lists 4 studies on nuts and weight, as I'm about to show you. And those studies show that nuts cause weight gain. Then the Review lists 18 more studies, but they aren't 18 studies on nuts and weight. They are 18 studies on nuts and cholesterol. As part of these cholesterol/nut studies, study subjects' weight was recorded before and at the end of the studies. What may be surprising, since it's well established that nuts cause weight gain, is that looking at the data from theses nut/cholesterol studies, many of the subjects who started eating nuts - have the same weight at the end of the studies as they did at the start. They ate nuts for 2, 4 or 8 weeks of the cholesterol/nut study, and didn't gain any weight! You would think, if nuts cause weight gain as is well known, that the cholesterol study subjects who added nuts to their diets would have gained, right? But since most of them did not, but were the same weight at the start and finish of the study, maybe nuts do not cause weight gain, right? And when you look at the fact that only 4 nut/weight studies in the Review showed weight gain, while 18 nut/cholesterol studies show NO weight gain, it starts to look like the nut-lovers finally have a study to back them up. And that is probably as far as the nut-advocate doctors read in this Review before they started screaming the “results” from their rooftop. But here's the problem. Cholesterol researchers cannot permit their nut-eating study subjects to gain weight. Ever. Gaining weight can influence cholesterol levels. If you're trying to test whether nut consumption influences cholesterol levels, you had better make absolutely certain people in your studies do not gain any weight, lest your cholesterol results be influenced and your study rendered worthless by that weight gain. So what do cholesterol researchers do? Simple: they use a scale with their nut-eating study subjects. And they don't allow them to gain any weight at all. You see, cholesterol researchers design their studies so that the nut-eating subjects are being weighed, usually every day. And usually right before dinner. And when the nut-eaters gain some weight, as of course they do - they're adding nuts to their diets after all - then the dietitian controlling the study subjects' food will feed that nut-eater less food that night. And those nut-eaters will continue to receive less food until their weight goes back down to normal. This isn't a secret. It's described in just about every cholesterol study in this Review of the evidence: nuts and body weight, as you are about to see.
When people like Freelee and Vegan Gains say, "the fat you eat, is the fat you wear" they are primarily talking about animals based fats. They are not saying don't eat plant fats. Well, I don't watch Freelee's videos but I know Vegan Gains eats nuts and makes nut butters. I am looking forward to your fat breakdown video.
Cooked Vegan Fitness Richard seems like a reasonable and informed individual :) I have watch several videos where Harley and Freelee discourage the inclusion of high fat plant fats ("overt" fats) for preference of high carb foods. The damaging effects of animal based fats is something we can certainly all agree on :)
Earthling Nutrition exactly! I got told that i was doing RT4 wrong because I tried to get my 5% fat from flax seed. So here I was still meeting the requirement for ratios but the mods on the rt4 Facebook page said only overt fats once or twice a week. Without flax my daily fat was at 1-2%! Which I knew was not okay and they argued it with me!
hitssquad She won't be able to fit the damaging effects in this comment section. If this is a sincere question, watch her other videos. She explains them in details.
Cooked Vegan Fitness I've watched about 20 of her videos, and haven't seen any detailed explanations of why we should believe the already-falsified lipid-hypothesis yet. Could you please suggest a specific video to watch?
The explanations from Dr.Gregor are not reliable at all. I was expecting a chemistry based explanation relating to fat metabolism and how people have misunderstood how our body uses fats, but these explanations are comical. I am a big fan of your evidence based approach, but this is nonsense. After I went vegan, I spent about 4 month running tests on myself. I kept exercise, diet, sleep, and overall activity level consistent through the months. The only thing I changed was the addition of peanut butter and bread at night after my cycling. Two month with peanut butter sandwiches and two month without, and the results were clear. I had gained about 7 pounds with peanut butter, especially belly fat and hip fat. And no extra fat when I didn't eat any sandwiches. Yes, I made sure to eat low sodium foods and weigh myself on an empty stomach to eliminate all the weighing scale errors. I have since eliminated all nuts from my diet and I have lost all the weight I gained and my abs are finally starting to show. I still eat other plant fat sources but nothing with more than 5 grams of saturated fats per serving. All you need is flax seeds, legumes, and beans for your fats.
Cooked Vegan Fitness Oh boy there are more videos to come on fat! This is the first of many :) This video includes clips from Nutrition Facts, and his interpretations of why plant based fats are not preferentially stored as fat, which I agree with. My next videos will cover the chemistry/biology more. What type of bread were you eating and what were the ingredients in your PB? Thanks :)
Earthling Nutrition I don't have the bottles anymore so I cant tell you the ingredients, because I tossed them out a while back but they were your basic peanut butter jars you can get at a supermarket. I got them at a market chain called Costco, not sure if they are in Canada. I thought that it might have been because of the fact that it was a processed food that I gained all that weight so I tried it with regular peanuts with no additives or processing, and I still gained weight and felt bloated the entire week. I didn't keep careful track everyday but after a week I had still gained about 3 pounds. I didn't go any further than that with the tests because I am trying to lean out before schools starts. I really wish you were right about nuts, because I love those nut mixes at Wholefoods. But, staying lean is much more important to me. For someone who jogs, weight lifts, cycles, and does calisthenics, a flabby belly is unacceptable.
Cooked Vegan Fitness Yes definitely the addition of oil, preservatives, and added sugars in conventional peanut butter would do you in, it was wise of you to go for natural PB. I myself typically don't combine starches and fats together as these are two "slow release" energies. Whole foods can be combined in whatever way but I do suggest going for energy combos like fruit+fat, fruit+starches and of course veg/greens whenever possible. Peanut butter sandwiches in the evening is a lot of energy within a time period that is short before bed yes, so I'd say try them out in the morning or afternoon. And feel free to have fats in the evening, but try to pair with fruits and veg. I have an evening salad with plenty of nuts and avocado. It's great :) What do you think?
Well ok nuts don't make you fat apparently. However, I don't want to maintain my weight. I want to lose weight :( I love nuts tho... sigh I'm so confused :(
Hey, thanks for the tag! AVOCADO LOVERS UNITE! :D Yes, I really do love my avocados, and I've probably eaten more avocados than anybody else on earth... But here are my thoughts: I think people like Freelee the Banana Girl say, "the Fat you Eat is the Fat you Wear" to really hammer in the importance of carbs; high carb intake is critical for newbies who want to follow her diet plan and learn how to eat an abundance-type of diet. Maybe if she said, "You could eat fruit fat, too," people would be eating 50% fat without even realizing, going for the tahini, nut butters, etc, and therefore not following the high carb diet she promotes, and therefore not getting similar results. But yes, if each ounce of fat automatically accumulated into body fat, I would be obese by now for how many hundreds of avocados I eat. So how can this be? The source of fat is key, as you mentioned, and I think one's activity level plays a role, too. Even though I eat many avocados, my diet includes triple the amount of carbs in a year's time, and I always make sure this is well known in my videos. I think if you are eating a Whole Food, plant-based diet, some dietary fat might not make much difference, perhaps due to, as you mentioned, the Fiber, Fecal Excretion, Monounsaturates, & Flavenoids. Actually, I can think of more plant based athletes/bodybuilders who go out of their way for sources of plant fat than those who avoid them completely (Rich Roll, Brendan Brazier, Samantha Shorkey, Torre Washington, etc.) The fat from plants are on a different scale than the fat from animals because of the attached nutritional profile and the way in which it's processed. It makes sense that McDougall's, "the Fat you Eat is the Fat you Wear" phrase is applied more-so to the animal fat and oils. I'm sure Freelee knows this; she's a very smart woman and has been successful on a plant-based diet for much longer than many. Again, my guess is that she wants to stress the importance of carbs and eating foods that make you want to get up and move! At this point in time, most of the Western World is still afraid of Carbs, not Fats.
Orlin and Nikocado Avocado The problem is that most people can't read her mind and will take her word for word which is quite dangerous. It really feels like you are trying to defend her because you are grateful for her saving you from your previous lifestyle. Too many have been thrown under the bus for disagreeing with one little thing and she is becoming quite radical and extreme. And this coming from a person who has been vegan for over 3 years.
László Árvai I do see what you're saying... maybe I am too grateful to Freelee as you say (I will always support and appreciate her work, she is life-changing for so many, and I also see her as my friend)... But my comment was also in support of Earthling Nutrition. I am able to eat avocados without blowing up in weight, and I think she might be onto something here. Until Savy made that video about my diet a few weeks ago, nobody has EVER been able to explain to me (with some sort of scientific evidence) why I am able to eat more fat and not get fat from doing so. It's really not that big of a deal, as the animals don't care which fruits I do and don't eat, as long as I'm not eating them! ;) So I figured it was simply because avocados are unprocessed fruits, but that's really all I had to go by... I like what Savy is doing here because she's helping me understand why Orlin and I aren't obese by now from eating Avocados. She is also giving people more options to go vegan and stay vegan (another reason why I just love RawTill4 BTW), if they happen to be Avocado-Lovers to begin with, or if they enjoy a handful of nuts a day, like Dr. Greger from Nutritionfacts.org.
Orlin and Nikocado Avocado
Thank you for the level headed response, I really overlooked the second part of your comment where you agreed with Savy. Just be careful because FL really is on a roll attacking and alienating anyone who disagrees with her. Oh well, whatever. By the way, I really love your videos and outlook on nutrition in general. (I'm also a gay vegan :P )
On the satiation part I can see that being 100% possible. I have notice in this community and on myself that when I would have a fruit smoothie for breakfast and absolutely no fat, no later than an hour or an hour and a half I would be STARVING. Not regular hungry, but it was more of a hunger that came out of no where and just punched me in the face. My sugar would go down and I was just famished. On the other hand when I have toast with vegan butter (made with coconut oil) and some refried vegan no fat beans I would feel great the entire morning and I am able to function until noon. And when I do get hungry it really just comes in gradually instead of BAM!
On the eating nuts part, I wonder how these nuts and seeds are digested once they are blended into dressings? Are they absorbed better instead of being loss in the stool? would they be readily available for the body to absorb all the fat and cause weight gain? Something to ponder on
And one more thing people forget, how important fats are for hormonal balance, specially for people 40+
Great video and thanx for taking the time to do the research
Thank you for genuinely caring about our well-being. Your time is much appreciated :)
Great video. It explains what happened to me. I was eating a Kind bar with fruit for breakfast and it filled me up just fine until lunch. My fat intake was between 15-25% depending on what plant fats I ate. I heard the whole "fat you eat" saying and saw so many people say you should keep fat intake to 10% or lower. So I did that, avoided nuts and noticed a few negative things. Eating oatmeal and fruit for breakfast just didn't fill me up and I was starving by lunch time. I ate bigger lunches which caused my weight loss to plateau. Next my skin dried out, no matter how much extra lotion I used it always seem dry and itchy. My hair dried out too as well. I went back to eating my Kind bar and walnuts and everything went back to normal after a week or so and I was back on my weight loss path.
great! after our talk i started to add in some chia seeds to my smoothies! was missing those omega 3's. thanks! feels good to rewire the programming that all fat is bad for you. you're definitely clearing up myths and doing the community good with releasing this type of information :)
+The Microvore Diet thank u for clearing up this fat phobia I get so pissed off when freelee and other vegans tells people that all fat will make them fat when that's not true fat will keep you healthy and your mind sharp
I'm so glad you're coming this video, I wish more ppl would see it
Once again, thank you Savy ^^ You are amazing and you're changing my life. I was scared of fat and started to count calories again and be afraid to gain weight. Because of you, this has disapeared!
Great video! I have been eating more plant fats and so far its all good. So HCPF! High carb plant fat.
I love you're videos, they are so informative. Much better then raw till 4. All they do is hate on everyone who has a different opinion. But you are just a kind chick who knows what she's on about.
You are quickly becoming my preferred reasoned resource on the complex arguments for a plant based diet. Thank you!
Two comments:
I can second your experience on the clearing up of dry, cracking skin with the introduction of additional healthy fats into my diet. Nearly miraculous!
Also, an additional benefit for type 2 diabetics:
The progression of T2 diabetes is characterized by insulin resistance followed by pancreatic fatigue/failure. That is, insulin resistance makes the pancreas work so hard that it eventually begins to fail.
If and when a T2 diabetic finally manages to bring their insulin resistance under control, they may still be faced with an inability to adequately process sugars for lack of insulin PRODUCTION not resistance.
Both carbs and protein demand insulin for processing. Fats do not. So it may be that the only way for a recovering T2 diabetic to fully manage their disease is to do exactly what you are now advocating: increase their fat consumption sufficiently to ease the workload on their pancreas while continuing to eat a (low glycemic index) high carb diet.
Thank you for your rational, non-accusatory approach to these sometimes complex issues!
David Mann Brilliant analysis my friend, I think we're on to it! :)
I really needed to see a video like this. For the past couple of months I've been so stressed about how much fat I eat it's only after watching I made the connection between my low fat diet and newly developed dry skin. Went straight to get some nuts, clearly I needed a slap of common sense!
Once again, some great research there. Thank you very much!
The fat you wear is the fat you eat plus the fat that is made (by bacteria in the small intestine and the human body) minus the fat you burn minus he fat that is utilized for other purposes (building cell walls etc.).
Dr. McDougall's phrase is easy to remember and highlights the most important aspect of this equation: A surplus of eaten fat leads to more stored fat. If you do not burn it, all the fat you eat that is not utilized for other purposes is stored at an efficiency of ~93%. Unless you reject the law of the conservation of energy, you have to accept that.
Dr. Greger by the way does not recommend making your diet hypercaloric by adding fat on top of what you need. Since glucose is the primary fuel of the body, calories should mean carb calories. The only ways to get away with a high percentage of fat calories are to reduce your carb intake and/or restrict calories altogether.
So if you do not want to go low carb or restrict yourself for the rest of your life, you have to pay attention to the amount of fat you eat.
Fat also reduces the efficiency of insulin. Therefore, you can become insulin resistant on a "balanced" vegan diet.
High carb, high fat or low calory, you have to make a choice. "High everything" does not work!
You should definitely have more subscribers than you do... Personally I am always looking for the science and reasoning behind things and that is exactly what you provide and it is perfect. All of the other vegan channels make all of these claims but never provide any proof... Thank you thank you thank you!! :)
I absolutely loved this video! Very useful information! Thank you so much for posting!
I thought you posted a video like this while ago? I was looking for it, then I saw this one my feed! I used to follow the 90/5/5 ratio, and was scared of fats too. However I am leaner and more satiated following 80/10/10. Sometimes I eat more like 15% fat, but I just don't feel as good. I personally feel better eating higher protein at about 12-15%.
Tami Torossian I posted sort of an introduction, but wanted to get a better video out explaining the mechanisms behind whole plant fat metabolism ;) I have no idea how much fat I'm consuming now, or protein, or anything! I've just been eating whole plant foods until fullness and am feeling amazing! I do consume a lot of nuts now, so I'd guess my fat is around 20% or more. It's so much easier to eat when we're not concerned about meeting calories or ratios, just choose the foods you like, and eat 'em! ):D
Earthling Nutrition I think the goal should be to train ourselves to listen to our body and eat as healthy as we can without focussing on numbers. I was afraid of eating too much fats too, but I found out that it was more the processed fats/oils that are not being processed by my brain (if you'd like to call it that) to stop eating it when I've had enough.
I saw a documentary about low carb diets, and a study about what makes them so successful. Turned out to be the amounts of protein that basically made the subjects to be more satiated and in the end eating less calories. The fat/oils had no influence on the feeling of satiation.
(i didn't watch the video yet) I believe that fats in whole foods are satiating because of the fact that these foods are harder to digest, your body has to extract the fats first. In the meantime you stay full longer. But, I might be wrong, trying to use logic doesn't make it true ;).
However, at days I really feel like eating nuts and avocados, other days I'm slightly repulsed. Isn't that a way my body tells me what it needs? As long as they are the healthy choices right? And stop when you are full, eat when hungry.
Anyhow, think I might better watch this video first before commenting :D.
Earthling Nutrition amen sista. Fist bump.
+Tijmen J it is believed that the FAT from animal protein (meat) is what's satiating. Not the actual protein itself.
Thanks for another great video. I appreciate your effort and willingness to combat the dogma. It's not a popularity contest, people just need better information with references.
YES! This is why I really trust Dr. Joel Fuhrman as well.
+Samantha Lindsey what does he say that you're referring to ? lately i have seen more of his stuff as well.
He's incredible. He talks about the importance of healthy fats for your body (seeds, nuts avocado). As well as how white starches (like white rice) has zero nutritional value. His book 'Eat To Live' really changed the way I look at food. I lost about 15-20lbs after following his lifestyle plan. Highly recommend!!
+Samantha Lindsey he doesn't get enough credit, I've never understood why.
Thank you for your video. I searched for the balance in fats in my diet. I am looking for the best way to eat after being a junk food vegetarian and vegan. And decided to practice HCLF whole foods primarily starch based diet only for 3 weeks now. As I started to use cronometer 2 days ago to trace my ratios and nutrition, I noticed that in order for me to get the proper amount of nutrients I must incorporate more nuts and seeds into my diet (as well as greens and carrots, btw!), thus making my fats ratio 15-17%. Every morning I grind sesame seeds, flax seeds, pumpkin seeds, sunflower seeds and hemp seeds (any combination of them) and sprinke 1-2 tsp on my meals. And sometimes snack on 10-15 soaked nuts.
Avocado is not available year round here (it is, but since it is imported the quality is not so good), but I like it too. My major step was to cut off all oils (which I loved). In 1,5 weeks I stopped missing them.
I also believe in the power of fasting (I fast once a week), because I like the energy it gives me and that feeling of real hunger afterwards (when I definitely know the type of food my body is asking for).
Thanks Savy :) I spent almost 2 years fearing fats and never admitting to myself that I wasn't satisfied! Eating almond butter and seeds and avocado makes me much happier and grounded. I do have to be careful because of poor digestion and low blood pressure, so it's easy to feel very sleepy if I eat too much fat, but I think in due time I will understand how much my body needs. Funny how I've never paid attention to the fact that I was my leanest when eating the most fat--even french fries and vegan baked goods! But I do believe whole plant foods, oil free, are best!
I've read but don't know if it's true about the medicinal properties of coconut oil and the assertion that it helps the body burn fat. It is anti bacterial and anti fungal. It's substance is close to human breast milk. What are you thoughts on that particular oil.
You are truly the new freelee, Savy.
Great video!
Thank you so much for this video! There certainly is a lot of conflicting information out there about fats...thank you for sharing!
Which nuts would you recommend for the best quality in those factors such as fibre, fat burning?
***** I am not Savy but I 've heard that almonds and chestnuts are the alkaline forming
15:10 Did you read the Acknowledgement section of that review?:
*"This review was supported by the HASS Avocado Board."*
some people say; raw nuts and heated nuts are different. heated nuts are oxidized. raw is way better.
what do you think? Earthling Nutrition
Thank you for this.. I have been vegan for 11 years and never did raw vegan, Raw til 4, starch solution.... It simply wasn't around...same with 80 10 10. I don't count calories or calorie restrict but I eat plant based fats because they are good for your hair, and I like a variety in what I eat. Not sure how people can eat fruits and grains every day and not be terribly bored by this... Have always been lean and healthy with my diet as well
+Jessica Jancetic wow 11 years...thats awesome =)
Thanks lol my mom is plant based so it was easy
wow, that must be so nice, go you and momma =)
Thanks. I basically started as a vegetarian I've never really been a meat eater so I can't really put myself in their perspective but some of my loved ones are meat eaters. However, I get super annoyed in my day to day life when people ask about protein....like really????
dear Savy above all thanks! i'm having a look at all of your vids and you're making me wondering on how i behave with food a lot..what i've noticed in the past is that i get more liquids on introducing carbs in my diet, so i gain weight eating them, i wan't say all but most.actually i've never been a carb-goer since i can remember..may it be for my bacterias type? how to sostitute them with? i haven't yet understand if i'm to fixed my the raw style but i feel much more comfortable with. on the other hand i feel much more energized after having some fats with my meals and satisfied even though i don't eat them very often and in all my meals (and i drop weight pretty fast when i don't eat them even if i can't exercise that much because of my job) can you explain that??
thanks for sharing those precious informations with the world
hugs from italyyy :)
val
Thank you so much for this video and your research! It really helped me realize and learn many new things and I will now be incorporating a but more fats into my diet!
another thoughtful video. i love watching you
No one says a handful a nuts, a little soy etc is a problem, but when you start swapping out the whole grains, potatoes and legumes for coconut milk, oil, vegan ice cream etc it's a vegan diet but it's not so healthy and quickly becomes calorie dense..
ummm...I don't think Dr. Mcdougall was saying don't eat nuts. What I think he is saying is it's to easy for humans to OVER eat nuts. One of his quotes is "There's a reason nuts come in shell's" So I think he is basically saying that over eating on fats is easy to do!
I totally understand what you mean due to fat having 2x+ more calories per gram than protein/carbs. However, since nuts are so satiating (fiber, nutrients, etc.) wouldn't it be hard to over eat on them? >_< ah I'm still confused!
Shadow7Dreamer Well, maybe it's just me, but nuts aren't that filling to me. Mixing a little bit of nuts in with other high carb whole foods is great and satiating. But just snacking on nuts in and of themselves.. nope, I could go through 600-1000 calories easily, they don't satisfy me at all.
Thank you so much for your videos and tips! I'm definitely feeling so much better eating RA4 and more fats at night.
damm it
***** I found a tricker that I am subscribed to on a vegan video : ) What a small word. Good to know you're vegan and going hard at tricking. I am vegan and a tricker too but I am just doing basics because I also train calisthenics.
know
Jakub Kowalski
Hey nice man! Keep up with the good work!
yea
Great video! I remember seeing Dr. Greger's video on nuts, but I had no idea about the avocado. I've ben keeping my fat extremely low as well, even though I'm not RT4. Does this mean I can eat all the oil-free hummus I want now? :)
Of course! Oil free hummus is low in fat anyway (beans)
Sweet deal!
Thanks for another great video!!!
There was a time when I tried to gain weight with a bigger fat intake, and I was eating more then I should have daily. But it just COULD NOT HAPPEN! I was eating a little over my usual intake, but this came from healthy fat sources like nuts,seeds,avo... and I couldn't gain weight. So I needed to increase my carbs instead more. Because fat sources work totally different in our body system.
I really appreciate these videos and the information you are putting out!! My success began with the starch solution because it is so simple and affordable. I keep it as the foundation but after additional studying added more greens, nuts and seeds. For example I include 1 tbsp ground flax with breakfast, make sauces or dressings incorporating 2 tbsp of other seeds or nuts, and have a few avocados per week.
Great video - As always 👍🏻☺️
Most of the recent nut studies are industry funded, small amounts are healthful - but a lower fat plant (starch)based diet is the healthiest choice, excess fat weakens the immune system.
What's your opinion on peanut butter, cashew cream cheese (homemade, basically just blended cashews), and tofu? Do you consider them bad like oil and suggest only eating whole fats? Or are they good to eat?
A review of the evidence: nuts and body weight. Natoli S, McCoy P. Asia Pac J Clin Nutr. 2007;16(4):588-97. Food and Nutrition Australia, NSW, Australia.
The findings show that the role of nut consumption in body weight management is varied. Nuts, when included as part of an energy-controlled diet, were found in some instances to assist with weight loss. However, when nuts were added to an existing diet without controlling for energy intake, body weight increased, although to a lesser extent than theoretically predicted.
+viveutvivas Hi, I've read your comments on this video, and appreciate your input! I'll look at the articles you directed me to. Also, feel welcome to email me or add me on Facebook if you think there is anything else I can learn. Thanks! :D (email is savymenke@outlook.com)
Once again, an amazing video! Your channel has quickly become one of my favourites. :-) I will definitely incorporate a fruit bowl with pecans, almonds and walnuts crushed on top as a tasty treat/snack during the day. I also love avocados with brown rice, so tasty and satisfying. How about olives in salted water, is that fine as long as they don't come soaked in oil?
MarilynFinland Nice, I love fresh fruit and nut bowls almost as much as I love dried fruit and nuts together! Olives are fine, lots of salt so use as a condiment/side ;)
Great video. Thank you very much :) this was so helpful
Hey Savy quick question, in your last video about fats and about nikoavocado you said the reason why he was not gaining weight was because of his high consumption of fruits and not starches....so now are you saying that starches and fats such as avocados are ok? OR are you suggesting we keep fats with lower starch foods?
And lastly is coconut milk ok then???? I have been missing curry!
As always another great video please keep them coming.
Nah Chill Son Hi there! I took that video down as I realized I could have explained it much better. I replaced it with Fat, Fiber, and Why It All Matters and this video. WHOLE FOOD fats and starches are fine together. For coconut milk, because the fiber has been taken away this counts as a processed food. Processed foods are welcome to include in moderation. :)
Does it mean that I can eat as many "dates stuffed with almond butter" as I want and still maintain or lose weight??
yes my boyfriend and i can enjoy organic california avocados again ! :D
i remember i used to eat 1-2 (small size) avocados a day and i had really great skin and felt a lot more satiated with a big cucumber avocado veggie sandwich, rather than just a super low fat leafy veggie sandwich that I eat now. I always go back to the kitchen to make more sandwiches when they only have low fat leafy veggies in them.
._. my boyfriend and i love vegan sandwiches even though the bread has more sodium... especially sandwiches with avocados :DDDDD!!!!!!
i love peanuts...they taste good and make me feel satiated. i'm glad i don't have to feel guilty eating them.
Thank you for this!! Love my nuts and avocado! That was the only reason I didn't completely follow RT4
Yep. I became scared of fat too... now been eating seeds and nuts with salads.. its much more satisfying. :)
Hey, Earthling Nutrition. I don't know if this is the right place to ask a question, but I'll try and ask it here anyway. Not related specifically to the topic of the video, but TLDR:
This is a question about how can I get less puffed up from eating food during the day, if it's at all possible?
Because I really like how my body looks in the morning having a nice waist curve, but when I eat something, especially starch based, I get puffed up until the next morning and it removes the waist curve I have in the morning. If I eat raw food I can often still retain that waist curve for a while, but if I eat something heavier more starched based it goes away and also if I eat a massive enough amount of raw food it goes away.
I'm a trans woman, on male to female hormone replacement therapy for 19 months already.
I was vegan for about a year when I started hormones but I ate a lot of fake burgers and fatty sauces with my pasta, ate a lot of things that are fried in oil like falafel and french fries and drank a lot of coca cola. I was always skinny despite this until I started taking the hormones, and then I was still skinny overall in my body because I was used to eating one highly calorie dense meal a day and just drinking coca cola for the rest of the day, often an entire 1.5 liter bottle a day. That's how much I felt like eating back then, I didn't force it on myself... but my belly puffed up like a balloon once I started taking hormones.
As a result, I got interested in healthy eating, hoping to help my body transition more to a female shape while minimizing the ill effects of HRT on my body. I wound up eventually with a whole plant foods based diet which for the past year I would have cheat days on every week or two. As time went on in the past year those cheat days became less and less frequent because my digestion was better when I ate healthy and my belly also shrank when I ate healthy, and whenever I ate something processed at a restaurant (because I stopped bringing those foods home) I would balloon up and it would take me weeks to lose the weight just from one junk food meal, plus my digestion would be horrible for the next day or two after eating processed meals.
I'm now eating through the whole day a lot of raw food, in addition to 1 or 2 cooked meals so there is no such thing as one meal a day anymore. I used to have a folate deficiency when I was a junk food vegan, which is now sorted ever since I went on whole plant foods. Otherwise, no problems in my blood tests. I also started running over a year ago and the longest distance I've done so far is 24km in 3 hours.
So I'm eating as much as I want, until I'm full, and in my case I eat only whole foods and the only processing I do for some of them is cooking: apples, bananas, grapes, purple cabbage, broccoli, potatoes, brown rice, lentils, chickpeas, mushrooms, cherry tomatoes, onions, etc. I don't juice them. I don't eat bread or smoothies. I don't use salt, oil or sugar. I grind some flax seeds in a coffee grinder once a week (42 grams) and eat those immediately after grinding. I take a sub lingual B12 supplement of 1000 mcg once a week.
Again, I'm eating as much as I want of these whole plant foods. No calorie restriction. The more consistent I am with this nutrition, the more weight I lose and the smaller my waist gets, even though I'm not trying to lose weight, I'm just eating whole plant foods until I'm full. It's gotten to the point now where I have had no cheat days since June 9th 2015 (today is July 28th 2015) and I weigh in the mornings around 57.3-57.8kg and when I'm done eating for the day I often end up weighing around 59.5kg. The former being underweight by BMI standards (my height is 179cm) and the latter being an ok weight by BMI standards. I have been pretty stable at this weight in the last 10 days but before that I was 62.3kg in the morning on June 9th and 63.5kg in the morning on June 3rd, which were cheat days, and over the course of the month since then I lost a bit of weight every day up to this point where I am now stable in the last 10 days. In general, before eating whole plant foods I fluctuated between 65-70kg in the mornings, and as I ate more whole plant foods I started dropping to a baseline of 60kg in the mornings and going over that on my cheat days up to 65kg then gradually coming down back to 60kg over the course of a week or two.
So I've been ping ponging a lot between whole foods and junk this year but this time I've been the most stable and I might be at a point where I might not be having any more cheat days at all and I think it's largely due to having more starches in my diet for a stable fuel source (i.e. more days where I eat 2 starch meals a day, although on more relaxed days when I am less active I tend to feel like eating only 1) when at first I tried eating mostly raw all the time.
Now as a trans woman I don't care much about the weight as much as I care about my waist size, because when my waist is smaller compared to my chest and hips then it makes me look more feminine. Many people said I should gain more weight to achieve this, but from my experience on hormones for the past 19 months, my hips and chest do not get much bigger from gaining weight, mostly my belly gets bigger when I gain weight... so I have more of a feminine waist curve when I lose weight rather than when I gain weight.
For propotions, my underbust is 80cm, my hips are 92.5cm, and my waist size in the morning is 72cm, and after eating all my food for the day is 77cm. That's the best I've got so far, with a couple of days where it was recently 71.5cm in the morning. I'm relatively happy with these proportions in the morning, but after eating as I said the waist curve disappears, 77cm is not narrow enough compared to 80cm underbust to maintain the waist curve which deforms and disappears at this waist size.
Previously on cheat days I could get as high as 65kg in the morning, start in the morning at a waist size of 78-80cm and after eating be at 88-90cm waist size... and my chest and hips would only have another cm or two tops compared to what I have now to show for it, so they did not compensate for the hugely inflated belly from junk food, which would take me weeks to deflate. So the whole plant foods made a massive improvement.
So I basically like how I look in the morning, but I don't like how bloated I get, especially after eating starches... but I know eating raw food instead doesn't work either to avoid bloating because then I just eat more raw food and get just as bloated and it costs me more money to eat so much raw food, and I'm better off eating more starches because then I am less tempted to eat junk food and I save money when I eat more starches, although there are still days where I just don't feel like eating more than one starch meal so I eat more raw food on those days.
I don't think I'm not eating enough food. Starting the day at ~57.5kg and ending it weighing almost ~59.5kg is evidence that I do eat a substantial amount of food. And anyway, I eat until I'm full only whole plant foods.
I don't know if I will lose any more weight if I continue to not have cheat days or if it would be healthy for me to lose more weight, but my plan for now is just to continue eating this way until I'm full and let my body decide what weight to be. Do you think if I keep eating this way my waist will get even smaller and I might enjoy a feminine waist curve even after eating a starch meal? (from my experience the waist curve deforms and disappears when I get over 74cm waist size)
Or is this as good as it gets in my case because I was born male so there is a limit to how much my waist size can change due to my ribcage width?
And do you have any tips on how to reduce bloating from eating during the day? Because if I could look during the day the way I look in the morning that would be great, but there's no way in hell I'm starving myself or avoiding food just to enjoy how I look.
Perhaps more relevant to this video, I don't eat any overt fats beyond the 42 grams of ground flax seeds once a week. Do you think I should try to have more nuts and avocadoes? I am afraid of gaining weight in my belly and it not going to my chest or hips, as it always does when I gain weight... and even if what you say is true that these won't make me gain weight, then it doesn't really matter for how I look, it won't change anything. I don't especially like or crave avocadoes and nuts. They are okay, but I don't feel like I'm missing out on not eating them, and I feel physically great and my digestion problems from before I ate whole plant foods have pretty much been resolved by eating whole plant foods. An avocado doesn't have the same alure to me as a vegan pasta rose with a fatty sauce or a vegan pizza or oil fried falafel and french fries, so I just didn't bother to incorporate it and I don't feel like I miss it.
I think I have broken my physical addiction to the aforementioned junk foods, but sometimes when I feel depressed due to struggling with my transition, I sometimes want to eat junk food as a way to hurt myself and "fuck the consequences" and also "maybe those people who tell me to gain weight are right, so let's have at it". I always felt worse after I did, physically and emotionally. This has happened so many times during this last year and I think it's part of the process that led me to this point where I haven't had cheat days for over a month, because I viscerally remember the many times it only made things worse, perhaps now on an instinctual subconcious level rather than just a concious level.
I would love to have more fat in my cheeks especially to make my face look more feminine, and wouldn't mind having more in my hips and breasts, but unfortunately there is no way for me to tell my body where to store fat, and the only way I gain weight is by eating junk food which ruins my digestion and it all seems to go to my belly anyway. So I went whole plant foods, and it has led me to being the skinniest I ever was and getting a slimmer waistline.
Still, I wonder, do you think there is any merit to people saying I should gain more weight, and how would you go about it in a way that could preserve or enhance the femininity of my body shape, digestion and general health? As far as I know there is no way to control the pattern of fat distribution and it just is what it is. The hormones are supposed to change that, but after 19 months I still seem to store fat primarily in my belly and I think it's not subcutaneous fat but the other type that goes around the organs, perhaps from all my ping ponging, even though these are perhaps not especially large weight fluctuations.
So do you think I should try to gain weight and if so how would you go about that or just keep on doing what I am doing eating as many whole plant foods as I want until I'm full? And are there any tips you have to reduce bloating from eating during the day?
I'm sorry this is very long but I wanted to share all the relevant information. Thank you for your videos, I watch a lot of them and they give me lots of ideas of things to try a bit differently with my nutrition.
you could reasearch studies about olive oil and its benefits.
Earthling Nutrition what about the combination of starches and whole plant fats? doesn't this combination promote fat gain?
Skye Shauger No, refined sugars+refined fats (oils)=fat gain. Check out this video it should clear it up! :) ua-cam.com/video/oAX3aLcwswM/v-deo.html
thanks, darlin'! Earthling Nutrition
I think the refined fat you eat is easily the fat you wear but its similar with refined sugar. I don't cook with refined fats, I rarely have breads or tortillas that are already made with oil, I make my own nut butters because they add refined fats. Overt fats are ok, I don't think they should be the foundation of the diet but they are important. Nuts, seeds, Avocados, and durian are good fats are super healthy, full of fiber and micronutrients you need. I don't do a lot of coconut because it is the rare plant that has saturated fat. I wonder if anyone sells olives without added salt.
love your videos i would like to know which doctors and nutritionists you look up to and that who recommend what you believe in ?
About the metabolism, I am pretty sure it depends on the amout you consume. Because I recently was on a hiking trip where I had to bring all my food and I was obting for calorie dense and cheap out of weight reasons. I was eating about 400g of peanuts a day with some raisins. I lost 2,5kg over 5 days due to calorie deficit but besides that I wasn't really feeling well digestive wise..
Thanks for this video very informative another great video :)
Wow this is super interesting! What are your opinions on store-bought plant milks? For instance, almond milk :)
***** Hi there :) I'd say it is a fine addition to cereals, oatmeals, smoothies etc. Keep in mind it is a refined food as the fiber from the almonds has been removed. Use as a condiment/ingredient rather than consume in large amounts :)
Earthling Nutrition How about if you make your own milk like say from almonds? Is that still a whole food or refined? I use sore bought oat milk to make porridge but use it minimally, so I guess that's ok but still wondering.
MarilynFinland soak some almonds and dates in water overnight, then blend it. sweet delicious almond milk.
dragonchr15 Gotta try it! Thanks. :-)
Now, if you were to say eating fig roll cookies is good for you, my life would be complete :)
How about using sauces made from raw nuts as a topping for rice and/or potatoes? I know it's processed even though I do it myself. One I've made recently is really simple with cashews, acv and other spices in my kitchen. No oil at all. Would something like that cause weight gain or is it something to do in moderation?
Aura Gael What you mentioned were all whole foods, so yes of course include them! :D
Great video. I always wonder about the difference between raw and roasted nuts and seeds.
I've been keeping my fat lower by not adding oil to my food at all. I have had days where I drank 3 litres of water yet my hands, lips and throat was so dry I couldn't work it out. Perhaps it's the fat I'm missing. As mentioned by another poster eating a sandwich with avocado and vegetables sounds like a yummy edition to my day today.
This is off topic, sort of, are you able to get a hold of a mic? I love that your videos are informative and just wanted to suggest getting a good microphone, or decent anyway.. by the sound of it.. I'm guessing you're recording on your laptop? It's sort of tinny and sharp. Rhode Smart-LAV works very well, it's roughly $80... a little spendy but so worth it. Sorry if this comes across as annoying lol.. just want to help!
Thank you so much Savvy, your videos are so informative and interesting, it really is a breath of fresh air!
I'd love to hear your take on Supplements: my partner and I have just started taking an Omega 3 supplement every day after finding our levels low on Cronometer. (As well as B12 and Vitamin D) However, when we were researching optimum Omega 3 levels we found it really tricky to find out what the RDA was. We finally checked the WHO website and they recommend "1-2 servings of 200-500mg of EPA and DHA through fish" - they suggest vegans ensure "adequate intake of plant sources of ALA " which apparently convert to DHA/EPA in the body ( I have no knowledge of the efficiency of this.) We ended up buying vegan capsules that contain 150mg of EPA and 250mg of DHA per capsule which come from mainly Microalgal oils, and have been taking these for a few weeks. What concerns me most is that in various studies we read that wanted to test the effects of adding ALA or EPA/DHA via supplements, the results were inconclusive as to their benefit. I notice also that many articles on the subject read that they "may be" beneficial to our health - but nothing is particularly certain. This makes me wonder; how much Omega 3 do we really need? Are we being influenced to think we need more than is really necessary? Also, it seems very difficult to get enough though whole plant food sources to meet WHO recommendations. (I used to take Chia Seeds for Omega 3 but stopped because a) they're expensive and b) I read that they weren't an efficient Omega 3 source due to absorption issues.)
I'm quite stumped on this one. I'll continue taking the supplement for now but it is quite expensive and I prefer to get my nutrients from whole food sources.
What do you do to take care of your Omega 3?
I'd love to hear your thoughts on vegan supplements in general, such as B12 and also Calcium - I find that we are often low on Calcium when checking Cronometer and it seems fairly tricky, unless consuming "fortified" foods (which I consider to be like supplements) or bag-loads of Kale (yum! :P) to get WHO-approved levels.
Sorry for the essay...
Thank you for all the videos! Looking forward to seeing more from you :)
Whoops... just seen your video on the Omega 3 Myth - I'm about to go watch the supplements one... Thank you!! :)
Great video. What do you know about consuming higher fats and trying to detox? Most say the lower the fat the better the detox. Would love to see one of your videos on this subject and hear what you have to say on it! : )
Do you think eating a diet too low in fat causes permanent acne scars like indentation in the skin?
So your skin improved, but did you gain or loose any weight? Thanks!
Help
I love rice. Maybe too much and I get constipated. .. any advice?
I've been on this lifestyle for 18 months. I gained 6kg since 10 months I'm losing 1kg gain it back...
I eat around 1900cal last week and 1600cal/d last month. I go to the gym 4-5 days/w for an hour doing cardio or heavy weight lifting.
I don't know what to do to lose the weight I feel like restricted again!
Once a week I eat bread 500g I love bread (baguette... I m french) and about twice a month I eat nuts.
The rest of the time it's rice banana and coconut sugar (7g )in the morning rice and veggies lunch and banana diner rice veggies and fruits no oil no salt.
So what can I do
Thanks everyone
I use to workout like crazy because I was binging before u went vegan
I'm 1.67m and 67kg
what about tahini?
myteegeeful Choose oil free kinds, look for ones that just say sesame seed paste or you could even make your own! :D
What about Coconut-oil and olive oil over salads?
does this include organic peanut butter?
hmm very well explained i get like 20-30 gms fat a day but now will increase it to 40-50 gms a day
Thank you for this video. I am a vegan who found McDougall didn't make me feel good and adding fats in, losing the grains and lowering the carbs *feels* muuuch better for me. It sucks how controversial this is in the vegan community, but it is.
A little fat from nuts raw is fine (1oz per day). Any more is not needed and very caloric
How long has it been with your results from L@N?
Was this study done on raw or roasted nuts?
Did Freelee delete her mean comment Savy?
Gowan Dreadlocks you tell em :)
How the nut industry dupes some doctors and dietitians (from author Jeff Nelson)
The Review first lists 4 studies on nuts and weight, as I'm about to show you. And those studies show that nuts cause weight gain.
Then the Review lists 18 more studies, but they aren't 18 studies on nuts and weight. They are 18 studies on nuts and cholesterol. As part of these cholesterol/nut studies, study subjects' weight was recorded before and at the end of the studies.
What may be surprising, since it's well established that nuts cause weight gain, is that looking at the data from theses nut/cholesterol studies, many of the subjects who started eating nuts - have the same weight at the end of the studies as they did at the start. They ate nuts for 2, 4 or 8 weeks of the cholesterol/nut study, and didn't gain any weight!
You would think, if nuts cause weight gain as is well known, that the cholesterol study subjects who added nuts to their diets would have gained, right? But since most of them did not, but were the same weight at the start and finish of the study, maybe nuts do not cause weight gain, right?
And when you look at the fact that only 4 nut/weight studies in the Review showed weight gain, while 18 nut/cholesterol studies show NO weight gain, it starts to look like the nut-lovers finally have a study to back them up.
And that is probably as far as the nut-advocate doctors read in this Review before they started screaming the “results” from their rooftop.
But here's the problem.
Cholesterol researchers cannot permit their nut-eating study subjects to gain weight. Ever.
Gaining weight can influence cholesterol levels. If you're trying to test whether nut consumption influences cholesterol levels, you had better make absolutely certain people in your studies do not gain any weight, lest your cholesterol results be influenced and your study rendered worthless by that weight gain.
So what do cholesterol researchers do?
Simple: they use a scale with their nut-eating study subjects. And they don't allow them to gain any weight at all.
You see, cholesterol researchers design their studies so that the nut-eating subjects are being weighed, usually every day. And usually right before dinner. And when the nut-eaters gain some weight, as of course they do - they're adding nuts to their diets after all - then the dietitian controlling the study subjects' food will feed that nut-eater less food that night. And those nut-eaters will continue to receive less food until their weight goes back down to normal.
This isn't a secret. It's described in just about every cholesterol study in this Review of the evidence: nuts and body weight, as you are about to see.
i used to eat like 900 calories from peanuts a day , if anything i was leaner back then lol
When people like Freelee and Vegan Gains say, "the fat you eat, is the fat you wear" they are primarily talking about animals based fats. They are not saying don't eat plant fats. Well, I don't watch Freelee's videos but I know Vegan Gains eats nuts and makes nut butters.
I am looking forward to your fat breakdown video.
Cooked Vegan Fitness Richard seems like a reasonable and informed individual :) I have watch several videos where Harley and Freelee discourage the inclusion of high fat plant fats ("overt" fats) for preference of high carb foods. The damaging effects of animal based fats is something we can certainly all agree on :)
Earthling Nutrition exactly! I got told that i was doing RT4 wrong because I tried to get my 5% fat from flax seed. So here I was still meeting the requirement for ratios but the mods on the rt4 Facebook page said only overt fats once or twice a week. Without flax my daily fat was at 1-2%! Which I knew was not okay and they argued it with me!
Earthling Nutrition What are the supposed "damaging effects" of animal fats?
hitssquad She won't be able to fit the damaging effects in this comment section. If this is a sincere question, watch her other videos. She explains them in details.
Cooked Vegan Fitness I've watched about 20 of her videos, and haven't seen any detailed explanations of why we should believe the already-falsified lipid-hypothesis yet. Could you please suggest a specific video to watch?
Awesome video! Fats are not the enemy :)
Great video! i'll bet that Dr McDougall is rolling in his grave ;-)
He's still alive, just so you know.
durianrider and freelee eat fats what about all them "vegan cheese pizzas" they eat
I'm in love 😍😍😍
tofu and walnuts
The explanations from Dr.Gregor are not reliable at all. I was expecting a chemistry based explanation relating to fat metabolism and how people have misunderstood how our body uses fats, but these explanations are comical. I am a big fan of your evidence based approach, but this is nonsense. After I went vegan, I spent about 4 month running tests on myself. I kept exercise, diet, sleep, and overall activity level consistent through the months. The only thing I changed was the addition of peanut butter and bread at night after my cycling. Two month with peanut butter sandwiches and two month without, and the results were clear. I had gained about 7 pounds with peanut butter, especially belly fat and hip fat. And no extra fat when I didn't eat any sandwiches. Yes, I made sure to eat low sodium foods and weigh myself on an empty stomach to eliminate all the weighing scale errors. I have since eliminated all nuts from my diet and I have lost all the weight I gained and my abs are finally starting to show. I still eat other plant fat sources but nothing with more than 5 grams of saturated fats per serving. All you need is flax seeds, legumes, and beans for your fats.
Cooked Vegan Fitness Oh boy there are more videos to come on fat! This is the first of many :) This video includes clips from Nutrition Facts, and his interpretations of why plant based fats are not preferentially stored as fat, which I agree with. My next videos will cover the chemistry/biology more. What type of bread were you eating and what were the ingredients in your PB? Thanks :)
Earthling Nutrition I don't have the bottles anymore so I cant tell you the ingredients, because I tossed them out a while back but they were your basic peanut butter jars you can get at a supermarket. I got them at a market chain called Costco, not sure if they are in Canada.
I thought that it might have been because of the fact that it was a processed food that I gained all that weight so I tried it with regular peanuts with no additives or processing, and I still gained weight and felt bloated the entire week. I didn't keep careful track everyday but after a week I had still gained about 3 pounds. I didn't go any further than that with the tests because I am trying to lean out before schools starts.
I really wish you were right about nuts, because I love those nut mixes at Wholefoods. But, staying lean is much more important to me. For someone who jogs, weight lifts, cycles, and does calisthenics, a flabby belly is unacceptable.
Cooked Vegan Fitness Yes definitely the addition of oil, preservatives, and added sugars in conventional peanut butter would do you in, it was wise of you to go for natural PB. I myself typically don't combine starches and fats together as these are two "slow release" energies. Whole foods can be combined in whatever way but I do suggest going for energy combos like fruit+fat, fruit+starches and of course veg/greens whenever possible. Peanut butter sandwiches in the evening is a lot of energy within a time period that is short before bed yes, so I'd say try them out in the morning or afternoon. And feel free to have fats in the evening, but try to pair with fruits and veg. I have an evening salad with plenty of nuts and avocado. It's great :) What do you think?
Most store bought peanut butters have added oil to them. Plus the bread is another story....
Yeah, really strange how you gained weight by changing nothing else but adding more calories.
...
Well ok nuts don't make you fat apparently. However, I don't want to maintain my weight. I want to lose weight :( I love nuts tho... sigh I'm so confused :(
Do you eat raw till 4? And criticize Dr. Mcdougall which is not raw till 4, Oatmeal is 20% fat!