Overeating Doesn't Cause Obesity? | Educational Video | Biolayne | Layne Norton
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- Опубліковано 9 лют 2025
- Nutrition headlines were recently shaken up with a paper authored by several noted Low Carb Proponants (David Ludwig, Gary Taubes, etc) was published in the American Journal of Clinical Nutrition (Link: academic.oup.c... )
This paper was a narrative review (ie opinion piece) regarding the Carb-Insulin Model (CIM) of obesity and it's many criticisms. While this opinion piece received a lot of press, it STILL did not address the core criticisms of the CIM, nor does it change the overwhelming evidence against the CIM.
Briefly: The CIM argues that overeating is NOT what makes people fat. Rather that high glycemic carbohydrate consumption, leading to elevated insulin levels, traps fat in adipose tissue. This trapping of fat causes fuel to be less available to the rest of the body, and people overeat in response. In other words, we don't get fat because we overeat, we overeat because we get fat.
Intriguing theory (read: CONVOLUTED) but it is NOT supported by a plethora of data.
In this video I directly address Ludwig & colleagues claims regarding energy balance and their claims regarding the CIM
Fat loss is not different between low carb or low fat diets during controlled feeding studies when calories/protein are matched: pubmed.ncbi.nl...
Protein and carbohydrate have a greater thermic effect of food than fat: pubmed.ncbi.nl...
Inadequate caloric intake causes stunted growth in children: pubmed.ncbi.nl...
Dietary carb & sugar intake has DECREASED over the last 2 decades while obesity has continued to rise:
pubmed.ncbi.nl...
www.ers.usda.g...
pubmed.ncbi.nl...
www.ncbi.nlm.n...
Dietary Fats are the biggest contributor to increased caloric intake over the last 50 years: www.pewresearc...
Our caloric intake has increased by ~25% over the last half century and oil intake alone accounts for over half of the increased calorie intake
www.businessin...
Differences in glycemic load do NOT affect weight loss/gain when calories are equated: pubmed.ncbi.nl...
pubmed.ncbi.nl...
pubmed.ncbi.nl...
pubmed.ncbi.nl...
pubmed.ncbi.nl...
pubmed.ncbi.nl...
Sugar does NOT cause fat gain unless also accompanied by an increase in calories:
pubmed.ncbi.nl...
Low Carb Diets do not cause more weight loss than low fat diets when calories and protein are equated:
pubmed.ncbi.nl...
www.ncbi.nlm.n...
pubmed.ncbi.nl...
pubmed.ncbi.nl...
pubmed.ncbi.nl...
Insulin levels do not appear to predict future weight gain: pubmed.ncbi.nl...
Insulin secretion explains between 1-10% of future weight gain (though this has not been supported by other mendelian randomization studies):
pubmed.ncbi.nl... (1-10%)
pubmed.ncbi.nl... (no effect)
My previous video critiquing Ludwig's meta-analysis claiming low carb diets increase energy expenditure: • New Study "Proves" Low...
The Doubly Labeled Water method overestimates energy expenditure for low carb diets: pubmed.ncbi.nl...
pubmed.ncbi.nl...
Other critiques of of the CIM
Inhibiting fatty acid release from fat cells does NOT impede weight loss:
pubmed.ncbi.nl...
Semaglutide increases postprandial insulin secretion by 2-3 fold but DECREASES fat mass:
pubmed.ncbi.nl...
pubmed.ncbi.nl...
Overfeeding carbohydrate or fats are both equally fattening in humans:
pubmed.ncbi.nl...
pubmed.ncbi.nl...
A diet of primarily rice, sugar, and fruit juice was able to cause over 100 lbs of weight loss in obese type 2 diabetics in a calorie deficit: pubmed.ncbi.nl...
Get my new nutrition coaching app: www.joincarbon.com
My research based supplements: www.outworknutr...
Get my books on how to lose fat: www.biolaynesto...
Take my online course "The Science of Nutrition": chfi.click/lay...
Get Custom Workouts by me for $12.99/month: www.biolayne.co...
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@3:13 - "as if we don't have hundreds of controlled trials"
Layne reminded me of the time Taubes and Attia went through 13 (or was it 17?) met ward studies and found reason to reject every one.
When Hall's study (which addressed many of their "genuinely[1] held concerns"), proved Taubes wrong as usual of course Taubes moved the goal posts.
[1] nothing about Taubes is genuine.
He's also incredibly lazy. Recycles the same stupid anecdotes over and over again. Gary dude, it's been well over a decade now, even people that are not in the low carb cult have heard this one like a dozen times already. Put some fucking effort into your grift.
Also, that 'model' is hilarious. Looks like something from Eric Berg's white board.
Leme guess.
“But dey wasn’t fat adapted”
“But that study wasn’t long enough, low carb would be just starting to kick in then”
You posted on IG a while back about how you are not sure how you make a difference, this is how you make a difference. As a previous follower of Taubes and Ludwig and Fung and them all, including reading many of their books. When I stumbled across you and started watching your content, it helped me go with what my gut was telling me. I'm someone who loves oatmeal and sweet potatoes and just like the guy you referenced I believed that it was my insulin and carbs that made me fat and yet I kept gaining weight eating only 25g of total carbs a day. So thank you. And it is amazing how when I buy into an idea how delusional and prejudiced I become.
Same! Found Layne on a Joe Rogan pod and he saved me from Keto Zealot land.
Every time you stumble upon someone who is 100% sure how everything works, it's a dead giveaway of Dunning - Kruger.
Unfortunately... many of their fans are still hanging on their beliefs
Same. Fung, Taubes, Jimmy Moore, Ludwig… followed them all. Got nowhere and made myself terrified of carbs. All carbs. Literally figured I would get fat eating things like carrots, tomatoes and apples.
I sat spinning my wheels and carrying a lot of excess body fat for a few years while I beat my head against the wall and kept on following these guys.
Started including more carbohydrates and more protein in my diet and…magic.
The fat started coming off and the muscles started developing well, even on a 54 year old woman. I was able to clear the size 14s and 16s out of my closet, and two weeks ago bought a size 2 dress.
I am healthy and happy with lots of energy!!
Its alot easier the moment you prepare your own food. Use low calorie ingredients that you enjoy eating and you can eat alot without exceeding your calories. I achieve my leanest bodyfat eating intuitively. I do not stick to a fix number of meals. I eat whenever i am hungry and have cravings. However, i ensure its low in calories, high fibre and protein. Some days, i am having 8 meals including my protein coffee, my vanilla diet coke using unsweetened whey. I ate my own low calorie pizzas, french toasts, wraps and soft served ice cream. I still eat with my family but taking smaller portions of regular food and supplementing with lots of vegetables and fruits. Downside of high fibre diet, you poop a lot more.
Watching this while I eat my protein oatmeal with a side of cookies :). I used to be so afraid of carbs and always struggled with food (and used to be overweight). Once I educated myself and followed people like you, I am now able to eat all foods I want in moderation while hitting my body composition goals and strength goals at the gym 💪
This should be a series. Call it: Layne roasts stupid papers.
I did low carb for about 3 years and it helped. I did however realized that the main reason why it did was because of an overall reduction of calories not so much because of the low carb itself. Now I am, based on what I have learned and personal experience, being more conscious on food quantities and of course quality as well as my level of activity on a particular day.
Another gorgeous evisceration. I’ll be having a cookie after my turkey chili dinner tonight. 💖
Lmao the sarcasm in this is great. 😂😂😂 It’s been a while since we’ve gotten a 30 minute debunking. Thank you Layne.
Great to see you here cream king/dough daddy
What a breath of fresh air!
This explains why Asian cultures stay slim as traditionally , they eat less. The social etiquette of stopping to eat before your plate is empty.. I saw a wonderful Korean documentary where overweight people who admittedly were obsessed with eating large quantities of food, a tiny minority, submitted to the sparse and thoughtful monks' diet. Of course they lost weight.
Consumption of noodles and rice as a staple does not result in obesity without over eating. Portions are smaller. The satiety of many of Asian foods is based on an appreciation of delicate preparation and 'umami', satiation by great flavor instead of great volume.
You are a gift , Layne.
True. Give me a few mouthfuls of that umami rich Japanese food and I am happy. Traditional Japanese food is low fat. Shame that is changing now.
I blame the snacking culture.
Before 1980, if was rare for people to be 300 lbs or over
It took me seven months to figure this out. I stalled so bad on the keto, I didn't lose a pound for over 30 days, even going to the gym four days a week. WTF? As soon as I went CICO and added some carbs, my weight loss is back on track. Thanks for reinforcing physics! (I know this is anecdotal, but I'm not special!)
This is awesome! I saw this paper all over google news and was laughing as soon as I read the headlines. I was hoping Layne would do this video.
Me too, but I started to get worried about carbohydrates when I saw it as my ED brain started to think that maybe carbs were the problem, so I am glad that biolayne is doing a video on it.
been consistently losing 8-10 lbs a month ever since i started lifting and eating 1g protein per pound lbm spread out. glad i started watching you and similar videos. lotta bull out there to get through but this is one of my favorite series to remind me it’s really just about weighing/tracking that food deficit and getting that protein. rest falls into place pretty easily.
Potatoes have been a key food for me to continue my calorie deficit ling enough. Potatoes allow to add low calories volume while enjoying my food.
Compared with other high carb foods, potatoes are very filling. They scored nearly 7 times higher than croissants.
A scale called the satiety Index measures this effect. It was developed in a 1995 study that tested 240-calorie servings of 38 foods. In fact, boiled potatoes scored a 323 on the satiety index, which is the highest number of all 38 foods tested.
BTW… another awesome video! 💪🏻
Where I grew up potatoes are such a staple, we refer to basic dinner as potato, veg, meat, rather than filler-carb. Makes me happy they're part of a healthy balanced diet for me, only pre-workout I prefer rice and I think satiety is exactly the reason why. (Whilst working out my body prefers to think it's empty.)
Hey! Does this also include sweet potato?
Using this study to state “potatoes are the most satiating food” is very misleading though as the study had a very limited selection of foods. Four types of fruit only. “Ling Fish” as the only lean protein source. No salads at all. No dairy products other than “cheese”.
@@Morbuto I think you didn’t read my comment well. I said “compared with other high carb foods, potatoes are very filling”.
Lustig had me hook, line and sinker for a while. I think some of his concepts about eating real food and staying around the exterior of the grocery store are enlightening to some extent, but, I have had so much more success on my current cut by equating my calories. I have switched to a protein focused diet (180-200g per day) and filled in my remaining calories with food that is satiating. I have dropped from 205-195 over the last 5 weeks, finally breaking through a plateau I've been stuck at for quite a while.
The best thing that Lanye preaches is to have something you can adhere to and stick with long term. Right now I can sneak a keto style ice cream which has high protein or snack on popcorn and cheese when I build it into my day. I am looking forward to the next 5 weeks on my cut and trying to break into the 180's.
The best channel on UA-cam. Despite not having millions of followers. They're on their way, Layne!
To me that's all comes down to people don't want to be responsible for themselves and they want to come up with any any excuse to not take responsibility for overeating and not taking care of themselves
You nailed it bro
That’s ALWAYS what it is
And I dont want to add the political dimension to this (I dont care too much about left or right, you can vote whatever you want and I am totally ok with that of course) but its true that left is trying to eliminate the importance of personal responsibility, and the example is anti-fatphobic movement. I am talking mainly about my country Spain, I dont know the situation in yours, but its a very common political line in several fields.
@@salemsaleh9577 no it’s always finding something to blame.
Should we look at populations though and see where we can offer assistance as a community? We have a lot of private industry advertising 'sometimes' foods/drinks and trying to lose weight with so many super simple junk food options. Studies have shown proximity of food vs consumption plus satiety options and private companies being so available for food we shouldnt consume in high quantity is very irresponsible
This is the gold standard of research critiquing. If only academic institutions taught us how to interpret and analyze research the way Layne does it.
My classes where I had to analyze research papers like this were such bullshit- they just instruct you to read and critique the research for yourself... without actually supplying us with examples where a research could go wrong. They still set you up to read a paper and accept what the paper was telling you instead of digging accurately to really see if the protocols were good ones.
I’m so glad I found this channel. My journey started with MPMD and Greg Doucette, and now I landed up here! Thank you for the well put together presentation
Coach Greg!!! Mike Mathews is good and on the same page if you are looking for a new one to follow as well.
“Buy the friggin’ cookbook”. 🤣🤣
Great stuff, Doc! I can attest to the fact that if you’ve never actually tracked your calorie intake, & live a sedentary lifestyle, it is definitely super easy to take in FAR TOO MANY calories. I think a lot of people simply aren’t aware of just how easy it is to take in a crap-ton of calories in our world today. Once you become knowledgeable of what you’re taking in, it becomes easier to cut back & thus begin to lose weight. Add in resistance training using progressive overload, & continue the process over time, you’ll be on the right track.
I have a lot of people in my social circles who love to hyper-analyse what I eat, often claiming I eat too much... Whilst they're consuming more calories. :/ I won't argue, it's pointless, but people have no clue and that's fine if you naturally maintain a healthy weight, but I think the whole reason I get hyper-analysed is because obese+ people want to scream life is unfair because of how much I consume compared to them, rather than do exactly what you say. It's so simple and it's relatively easy, if they'd just be willing to make small changes and admit so far, they've not been doing it right.
@@esmee6308 I'm there at work. I had a ham and cheese sandwich, a chocolate chip cookie with a Coke zero and a person who ate 2 sushi platters, a large mac and cheese, a whole pack of starburst and 3 bottles of cranberry juice is telling me the calories of my lunch is way too high and I'm gonna get fat. Like ..bruh, no one gets fat from a 600 calorie lunch one day.
I have to agree. The average person out there has absolutely no idea of what 200 cal worth of (insert any given food here) actually even looks like.
I agree, before my fat loss I ate normal and had 1 ben and jerry after lunch and ate cake etc. en masse. And boom I gained weight during lockdown. I didn't realize that a ben and jerries has over 1000 calories which was over half of my daily requirement back then.
Very well done review (and debunking) of this paper! Methodological, researched, thorough, and easy to understand. Hats off! And thank you.
Thanks. I found your presentation most helpful. I am mostly plant based and in my searching UA-cam, I am amazed by how so many people advocate the Carnivore died. It took me a long time to learn to cook and I refuse to limit my ingredients to just meat.
So much sighing! Layne, you are one of the best science communicators out there, IMO (as a science communicator myself).
UA-cam needs to add a new icon for a 2nd thumbs up or a “super” thumbs up. Norton’s info is not only educational but entertaining. Even my wife, who was within earshot, was cracking up. Love your stuff Layne. You should have 50 million subscribers
I think one criticism of some of the studies shown here is that human beings generally don’t count calories. When we equate for calories we see that it’s the deficit that matters. You could probably feed someone pure sugar syrup at a calorie deficit and they would lose weight but they would likely be extremely hungry. The appeal of the keto and fasting community is the idea that it’s possible to lose weight without counting calories. Strategies that focus on regulating hormones can be very successful for some individuals especially those with extremely impaired metabolic health. The problem with the calorie counting method is it still permits poor food choices and someone trying to eat in a deficit whilst eating poor food choices is going to be more likely to overeat or quit their diet altogether
You’re right - except now Keto has a whole host of highly processed junk so if you think carbs are the issue (as this paper asserts) you will still be fat eating all the processed keto foods.
If you’re going to eat “clean” keto foods then it follows that you might as well eat “clean” food in general and don’t need keto.
I'm slowly healing from low-carb/keto dogma. Thank you. I will reconsider to include oats into my overnight jar oatmeal.
I remember going low carb years ago and it seemed to work at first. Then I found my favorite low carb food. And ate a lot of it. And the weight loss stalled/went backwards. Then when I checked how many calories were in it, well.... It was a LOT. And mostly from fat.
@27:01 “not because of magic, not because of the insulin fairy” had me in stitches :-)
Love it! People love to give advice online that is dog 💩 and if you have no foundation knowledge in nutrition then it would be so easy to just jump on board somebody else's biased views. Keep doing these debunks bro! It's a good look because it gives people the opposite side of the story for them to then make their own educated decision 🙏🏻💯
Been following Layne since 2004. Absolute stud.
You’re doing great work Layne!
I used to believe some of these claims but once I focused on calories and protein I was able to lose 174 pounds going from 402 to 228. On average I ate about 40% of total calories from carbohydrates.
That's a massive amount of weight to lose, congratulations mate.
I put my info in a calorie calculator I'm 6'4 385 said I needed to eat 2807 calories to lose 1 pound of body fat and 2307 to lose 2 pounds a week of body fat according to your weight does these Numbers look familiar to you to lose your 174 pounds successfully or did you not count calories I'm kind of confused about what path I should take to start my weight loss
Layne I did the same thing I ate low carb and high fat, training strength/cardio and guess what put on more weight!!!! Great video nothing wrong with good carbs and finding a balance👌
Excellent tear down. I read Taube’s book when it was new and what resonated with me was the description of feeling both hungry and very tired whilst eating a lot of food. So the idea of trapped energy seemed exciting. Obviously this is not how it works but I know from my own eating habits that it’s the fatigue that gets me reaching for the calorie dense foods. The answer is to take a nap I guess.
And drink some water. It’s amazing how thirst can be misinterpreted as hunger. Drink a glass of water, and if you’re still hungry, you need to eat.
Layne, this is the best video you've ever done. Thank you
This is one of your best videos.
I enjoy these longer vids Layne keep em coming !
Idk why but this is my favorite video of yours. Thank you for all you do. Hopefully I can meet you at a nutrition conference one day
damn solid analysis, Layne. thanks for taking the time!
After gaining 20 pounds on keto/carnivore, thank you. Down 10 pounds on mixed and balanced diet thanks to you
One year I gained 25 lbs in two months during November and December. I hate the holidays. It's cool you listed all the studies.
Layne, can you explain how these authors can blatantly cherry pick data without acknowledging relevant and available studies and still be considered authority’s on the obesity epidemic ?
Two things. First one: Layne mention it. They blame gov, or food industry, not individual, and in current times you can't blame anyone problems on them, because that makes you right wing nut who's not care of pain of the "little" ones.
Second one: People think that degree make you smarter than people without it, so if someone have degree and say retarded shit people will believe in it because if you don't have one so it makes you are anti science, even then when you debunk garbage information using scientific methods.
Hey how are you doing how is your back I have been doing the big three and he has been helping so much thank you very much
those 9 people who give thumbs down must have some supraphysiological insulin level.
Can't see the thumbs down anymore because fee fees
I don't know why you don"t have million of followers just a great info and facts no bullshit and its free ...... keep rocking man
thank god your around to pull this bull shit apart Layne. The Industry needs you and your work. thank you
How is your back ? I have Been rehabbing mine with the big three thank you for everything I appreciate you very much
Time to learn and educate people around me.
layne, I don't think i can formulate how much we appreciate you. UGH!!!!
I used to believe this when I started my weight loss journey using intermittent fasting. I had to increase my fasting window more and more to eventually lose 50-60 lbs from where I started, but that was unsustainable for me. I tried keto as well, but that was also unsustainable for me. Now I eat a sustainable (for me) high carb, plant based diet, eat a good bit of fruit and starches, and am losing weight … because I’m in a calorie deficit.
Love those! Thank you very much for bringing some sanity into this, using science for what it is and not misusing it for a dogmatic belief. I remember having a little back and forth over a study on facebook with you and I unsubscribed right after HAHA. Not sure what it was but looking at everything, probably been a nuance or misunderstanding. Hope more people pick up on these things because it's just sad to see how many people are confused and dogmatic and don't succeed.
Thanks man!
Love and strength,
Thomas
Thank you for putting out great information. I love watching you destroy these disingenuous hacks!!!
Wow, this was amazing and I understood all of it. I consider this really good news. Thank you so much for all of that effort to help us understand.
your sarcasm and passive-aggressiveness crack me up!
Been Keto for a while. Well mostly. I’ve bought into a lot of the hype all along (it’s actually very convincing, and I’ve seen some anecdotal evidence in my own experiences, so it wasn’t hard). That being said I’ve looked for counter arguments, and yours is the first relevant one I’ve come across. I also like that you don’t actually state it doesn’t work, just that it’s not the only method that works. I know he’s less popular, but I would love for you to examine Ben Bikman’s work. Both his talks, and his studies (he’s a researcher and a professor). It helps me to hear all sides of the story.
Again, thank you for your work.
Your hair and facial expressions remind me of Ace Ventura, Pet Detective. I enjoyed it. The content was good too.
I love the smell of keto tears in the morning! 🤠
I agree with everything you say 99.9% . I was low carb , felt great but looks too stringy. Now I'm carb based (low fat) I'm even leaner and look much fuller and still feel great.. I used to think carbs made me hungry when in actual fact it was seed oils. As soon as I cut them out I've never felt as hungry. I'd love to know you opinion on seed oils, I think they're the biggest contributor to most of our modern diseases.
Just follow a high protein LCHF or LFHC lifestyle, control for calories and lift some weights
I was hoping for a video from you about this. Layne, you should write up a formal refutation of this article and send it to AJCN.
I saw this article and have been waiting for this video. 👏👏👏👏
If you understand some basic thermodynamic law, the premise that obesity is not primarily caused by overeating is a bit asinine. The energy you put in can only be converted into another form of energy, but it cannot be multiplied. You literally cannot create an excess without an excess input.
So you're using [change in weight = energy in - energy out] and assuming the direction of causality is to the left? Why?
It's like explaining that a room is full because more people entered than left, that you will now realise is asinine.
gosh that reminds me if my brother who says he can't loose weight because of insulin (and then its cake and cereals) and i lost 65 pounds by eating pasta, bread and rice daily
I did the whole low carb thing for a couple of years. It really did help. I lost a bunch of weight, I felt really good and I got wrapped up in the whole keto cult.
Unfortunately it's impossible to do this forever, and I am pretty sure the whole high fat component contributed to the hypertension and hyperlipidemia I'm dealing with today.
Like Layne says here though, carbohydrate reduction is a useful tool. However, I think it's more incidental. With any sugary foods completely out of the question, treats like ice cream and donuts are 100% off limits. Snacking on chips or cookies is strictly forbidden. That probably has a lot more to do with the weight loss than avoiding potatoes or rice.
On the other hand, starchy foods make me feel gassy, bloated and tired. My doctor's advice? Don't eat starchy foods. One of the issues with these alternative diets is that they apply a condition like mine to everyone and assume that every single person is missing an enzyme, has celiac and is lactose intolerant.
What really snapped me out of the whole keto/lchf is when I noticed all of its proponents hop on other anti-science bandwagons. Science denial around covid-19, vaccines and other very well established medical facts made me really skeptical about some of these people and whether I should be listening to them.
I learned that most of - if not all of - these LCHF/Keto/Paleo people have one thing in common; they think EVERYTHING is a conspiracy. All these people who champion low carb, high fat diets have never met a right wing conspiracy they didn't like.
The entire low carb internet community is hinged upon the idea that ANY information that comes from the government must be a lie by virtue of the fact that it came from the government. They all think they found some secret that THEY don't want you to know. This is so deeply ingrained into their identities that they can't accept reality.
I realized that these are not people I should be listening to.
Thanks for the great info, Layne! I appreciate the help with snapping out of the dogma of LCHF conspiracy theories.
“ personal responsibility” is a dangerous sentiment nowadays.
Can’t I get someone else to take personal responsibility for me??
I've been eating high carb/high protein, but controlling fat intake since my return to the gym after the last UK lockdown finished on April 12th 2021. As far as carbs go, Nothing's off limits, not white rice, not breakfast cereal, bread, potatoes (etc). All the 'worst' kind of high glycemic load carbs.
My body weight has dropped 5kg (92 to 87) with a corresponding decrease in bf %, while seeing a modest increase in lean mass.
I guess I'm just weird though, right?!
The EBM holds true, but people just suck at estimating, monitoring, and changing their energetic balance in the long-term. I wish I could overeat without getting too fat, but I've been obese before and that was no fun at all. How did I escape obesity? Hypocaloric diet (paired with exercise/more activity) for long enough, no duuuh! I now enjoy my diet model and exercise regimen. I occasionally have "ad lib" days of eating when I'm in a much larger surplus than if I am in a "lean bulking" phase, but that's fine as long as these episodes aren't too frequent or too extreme. Thanks to communicators like Layne, Mike Israetel, Jeff Nippard, et al., for helping me along the way.
Thanks for this video and references.
These videos you do are always awesome!! Thank you!
I’ve been using carbon coach and my carb intake is 369g carbs a day and that’s on a cutting phase and I loose weight just fine! 8 packs of oatmeal and 10 slices of white bread and a bag of pop corn everyday!
I was one of those guys who refused to eat fruits and vegetables because of keto. Caloric deficit definitely works and I'm happier.
"Caloric deficit definitely works and I'm happier."
What's this crap? It doesn't work. This is why people crash. And it causes depression. Don't life in a deficit. If you just eat right, you can eat all you want. I'm 53, I eat high-calorie carb foods: Potatoes, grain, bananas, dates, figs, mangoes, nuts & seeds.
@@GaryHighFruit
Congrats dude, but caloric deficits work. I can eat whatever the hell i want as long as I'm in a deficit. But I usually pack in meat, protein, veggies and fruit. Keto won't work unless you're in a deficit anyway so whatever.
@@GaryHighFruit
Also, i don't have to be in a 500 or 1000 calorie deficit, even though I can be. I'm not miserable and slowly losing weight, and lift weights. Nothing works if you're not watching caloric intake.
@@crusigala Yeah. That's why keto doesn't work either. People can't stay on it. But I keep forgetting I need to be more clear: caloric deficits work until they don't. They work at first. But the body will try anything it can to get you to stop. And that is not fun.
@@crusigala Well your issue may've just been over-eating; so going back to normal worked.
"Nothing works if you're not watching caloric intake."
What are you basing that on? Not on the people who eat...
The Fit-for-Life diet
80-10-10 diet
CarboRaider Diet.
They go from obese to thin eating 2500+ calories.
studies that control the calories don't take into account the endocrine profile of the person and thus, the hunger, which would lead to overeating
I would love Ted Naiman and Layne to have a Podcast together.
A 1hr+ discussion would be very interesting.
They are both on same page now
It blows my mind that fat gain/loss comes down to the very simplistic and easy to mathematically understand principle of a caloric energy balance, yet so many people try to contradict it and over complicate it. There are certain nuances and small biological variances to this principle, but if you understand the basics of calories in/calories out, you already have all the tools you need to lose weight.
This reminds me so much of journal club in grad school when you get a terrible paper and almost enjoy eviscerating it 😂 love it
I think if you take a wider perspective on the human diet over the millennia we’ve been on this planet, certain populations had access to primarily carb rich foods while others’ diets were more fat rich. Obesity was not a problem for most of human history because people have not had ease of access to calories like we do now, NOT because they were measuring their macros. lol
.... At no point did Dr. Norton say 'the only way to lose weight is to count your macros.' He DID point out that you could lose weight in low carb or low fat and that it's a matter of preference, which implies that some people's preferences may be influenced by their ancestry... which is what you're saying. The overall point of the video was to say that increased insulin isn't the cause of weight gain, but overeating is and the many ways that's proven in research. So that still goes in line with your point that people used to consume less and that was a form of weight management. He literally pointed this out in the Russian vs. Asian population- one population had less access to food and were moving more, so they had less susceptibility to gain weight. Wether you are counting your macros or not, if you're in a deficit, you can lose weight, wether it's low carb or low fat based.
Thanks for this, Layne.
Overeating is the 100% direct cause of weight gain
Great video as always.
I love this kind of content! Thank you for making it 💓
Love your educational videos
Could you make a video on Lean Bulk vs Main-gain for building muscle? Which one is more effective? Main-gain is what Greg Doucette recommends, it's basically getting to a comfortable body-fat level (lets say 12-14%) and then to gain muscle while eating at maintenance.
I respect Greg but I have seen other people that I also respect (Like Mike Israetel) recommend Lean Bulk instead.
Is being in a caloric surplus a strong anabolic driver or not?
Here is Mike's take on it: ua-cam.com/video/8QpjX2K-JY0/v-deo.html
YEOWWW! I always love these. Thanks Layne!
Also.. on 340+g carbs atm haha woooo
@14.48 I'm currently on Saxenda (GLP1 agonist). It works! Best appetite suppressant ever. Only downside is it comes with some bad side effects, which you can get through if managed correctly. Also expensive.
Oh it’s from fat being trapped in fat cells and not from the fact that these foods are calorie dense and not satiating... therefore one eats more.. I hardly have any education on nutrition but..
I have always been a fan of low carb but after conducting my own trial on myself, it seems that I can still eat other things and maintain, drop weight. Does low carb work? Yes. Is it for the reasons most think? No. You indirectly give up on the bad stuff when doing low carb so of course it's going to work as natural whole foods are more filling and have less calorie density, as long as you're not eating a bunch of cheese and bacon. Plus I fast religiously so my calories are even more restricted doing that. Me and my wife were both glad we can reincorporate some of our favorite foods and not blow up. We still try out best to stay away from certain things as they are more for pleasure and don't really make you full.
Please go head to head with Dr. Jason Fung's "CICO doesn't matter" theory. I'd love to hear both sides.
Oh hey I just saw this paper and rolled my eyes
I saw a video the other day and the recommendation to lose weight was to increase your protein intake and decrease your fat intake by the same amount. So keep your calories the same. If you decrease your fats by more you will be in too much of a caloric deficit. The recommendation was to avoid a calorie deficit to prove their low carb statements.
Another video was to doctors are wrong that you shouldn't eat less and move more cause you can't keep decreasing what you eat. This guy promotes fasting which = eating less. He promotes not eating for up to 3 days. That = eating less and moving more.
Love the start of this video. This has already been disproven so they slightly change it to prove their point, gets disproven lets change it again.
Have you ever been to Asia? Most middle class and upper class people are either obese or skinny fat. Their diabetes and CVD rate is higher than Americans. It's attributed to enormous amount of carbs and sugars they eat. So your critique on that piece of the study is not really correct.
Love the content and the shared knowledge, but can't get past 8 minutes due to the delivery.
I love people being eternally clueless about weight loss despite all the information available because its a huge and evergreen market.
Occam’s Razor is widely regarded as inappropriate in regards to biological processes. The abject failure of the “eat less, move more” approach is proof enough if that.
The approach fails because people don't follow it, not because it wouldn't work if applied.
@@FronteirWolf, the approach fails because it’s not sustainable in the long term.
@@matthewhickok1906 Calorie deficit isn't sustainable in the long run, the idea isn't about continuously losing weight.
That messaging for losing weight simply being "eat less, move more" isn't effective, however any weight loss approach will involve one or both aspects of the saying, as energy balance drives weight maintenance, gain and loss.
There are many approaches and what is sustainable for one will be unsustainable for another.
I was listening to david talk about this stuff on hubermans poddy and just knew youd have a couple of videos addressing him😂
LOL I read this study the other day and my first thought was.... ohhh I can't wait until Layne tears this one apart! :-D
Layne did not disappoint!
I love this guys!
Hi Layne please review chiropractor Dr Berg’s clip on - There are no fat people in Colorado! 😅
Another solid content piece!
I’m so happy I know you! 👍
Funny how I read that article and you just made a debunk video on it. Now I don't have to do the work explaining how it's wrong myself lol. Great stuff.
Amazing video. I wish I could see the authors’ faces when they watch your video. 😂
"In this house we obey the laws of thermodynamics!"---Homer Simpson
I've got a headache now 😂
OK we get it - no need to SHOUT!
Also would love for you to link some studies that show that aspartame doesn’t cause massive weight gain.