Got your back in Australia. Chris Jones is a hypocrite and has no ground to stand on when it comes to his comments about you. Keep up with the honesty and ignore the haters. You still have the majority and are doing good for the world when it comes to calling out inaccurate information online. Thank you.
Potatoes when eaten whole, plain made at home without adding heaps of fats, are often not a problem for overeating/obesity. It's hyper-palatable deep-fried binge-able potatoe chips and french fries and creamy mashed potatoes and fully loaded baked potatoes that people overeat!
Yep, I challenge anyone that "can't moderately eat potatoes" to put down the bags of crisps, fries, etc., and try a simply plain whole baked potato with nothing added but perhaps a little salt and eaten as part of a meal with say some simply prepared fish or beef or poultry and some leafy/fibrous vegetables, without adding tons of fatty and/or sugary sauces or toppings to make the dish hyper-palatable/extremely hedonic, then see if one can mindfully eat that meal and be satisfied.
High glycemic index foods cause larger spikes in insulin, which whites or whitens our adipose tissue which causes us to burn less naturally, or in other words, our basal metabolic rate decreases... When you do not eat carbohydrates, you allow for the release of glucagon which instructs the adipose tissue to brown which causes a higher basal metabolic rate....
Wow, what a summary of what is a healthy way to eat. Just a few minutes of pure high-quality advice, which took me a decade to extract from the various junk content out there (on UA-cam but also in books). Will be passing this one on! Thank you, Layne ❤
Been eating this way for a couple of years. Insulin resistance completely under control. Almost miraculously. Body weight down. Sleeping well. Fruits vegetables mostly plant based eating, mostly Mediterranean. No extremes. Well, works for me anyway.
I don’t know why people demonize carbs. Kale, broccoli, cauliflower, carrots, spinach, bananas, berries are all carbohydrates. But so are donuts skittles and Mountain Dew Carbs aren’t the issue, it’s where they come from
Humans are omnivores. They've been eating meat and vegetables since the dawn of man. It's literally written in ideograms on cave paintings. Hunter......Gatherer
@@BOBANDVEG ah yes, uneducated Neanderthals with no capacity for science or understanding human health and longevity ate what they could before the invention of agriculture. Ever notice that the places that eat higher concentrations of meat all have higher rates of obesity, diabetes, heart disease, atherosclerosis, and dementia? It’s the meat. There are no nutrients that you can’t get from plants. In fact, all protein comes from plants.
@@serban2139 That's one part of it. It's also related to my energy levels and physical output increases with the added carbs. Also, natural whole complex chain carbs are very high in fiber. Fiber fills you up thereby increasing satiety for less calories. Also, high fiber increases Basal Metabolic Rate as much as protein intake does. Keeping relatively high amounts of natural high quality protein and fiber in your diet is ideal for many reasons. But as it relates to fat loss, higher protein and fiber both satiate, and force your body to expend a lot of energy/calories digesting your meals. Its a win win.
I love how Layne takes things that seem complicated and shows us how they're actually not that complicated. For example, we can tie most things back to energy balance.
Thank you. I’m currently emerging from the haze of a keto kick fueled by desperation, and this helped flesh out that twinge of skepticism I’ve been feeling. Maybe it would have cured my depression, who knows, the stories are compelling. But it felt odd to be cramming in so many supplements every day, and my energy may be better spent in therapy and the gym. 🤷🏻♀️
I think it very much depends on your individual genetics and current state of health. Some people tend to feel better and have energy to work out and whatnot with more carbs, others tend to feel better with hardly any carbs. 👋🏻 for me, eating lots of carbs (even the complex ones) makes me feel bloated / constipated, and I STILL feel hungry not long after. Like, I would so much rather have bacon & eggs for breakfast than protein pancakes or waffles… they’re just way too bready for me and don’t keep me satisfied at all
I use the carbon diet app and I love it! My one critique is that the data base is not as “vast” as other apps BUTT.. you can creat your foods and meals ect. Scam the barcode , if it doesn’t exist the. Just quickly add the calories and macros, takes less than a minute Overall I highly recommend!!
00:00 Intro 00:09 Introducing A New Study 00:21 Results 00:31 Layne’s Interpretation These Results In Detail 02:10 Showing The Difference Between Cohort & Randomized Controlled Trials 04:00 Findings of Human Randomized Studies That Compare Between Low and High GI Groups 4:29 Don’t Be So Dogmatic About Guidelines 05:17 Layne’s Recommendations To be Leaner & Healthier 06:02 Carbon Diet Coach app Can help YOU! A big fan of you Layne
i think the human body can process both in excess, if its metabolically healthy. which makes elimination of non-foods like high fructose corn syrup and seed oils, a far better use of time, than counting calories or getting rid of carbs.
Problem is I can't look good with carbs. If I eat more than say 150 carbs in a day, especially if eating 400 carbs, my ab definition disappears, clothes get tight, watch gets tight, muffin top/love handles appear, veins aren't visible anymore. I hardly look fit anymore. I will add about 4lbs of water weight / glycogen. As soon as I cut carbs for two days, I look shredded again. Another strategy I've discovered for cutting body fat is cut carbs i.e. water weight, you'll lose a few pounds immediately (not real body fat). Then you just maintain that body weight while slowly introducing carbs. Eventually, you'll be eating normally, but at a lower weight. I have found this to be an easy way to lose psychologically-speaking and it doesn't feel like I'm restricting
If your ab definition disappears based on how many carbs you eat or water retention, it's simply because your body fat % is not as low as you think it is. The actual easiest way to cut body fat is to do cardio to boost your TDEE and the stationary bike is like a cheat code for that.
@@sandro327 That's good conventional advice, but don't you think water retention makes a bigger impact the leaner you get? When you only have 20lbs of fat on your body, an extra 5 or 10lbs of water retention is a big deal. Water retention happens in the same place fat is stored and the amount varies between people. I really do have well defined, vascular abs. I've just learned I have to eat less sodium and more complex carbs. It's only when I eat a lot of simple carbs and lots of salt that I get temporarily soft looking. Ab training and extra potassium helps too. Looking soft from water retention is not an unusual experience, it's the reason actors and bodybuilders dehydrate themselves for performances. This really helps the veins pop and show more muscle definition. I also have pale skin which is not flattering and why bodybuilders spray tan if they aren't already dark Love the bike suggestion, stationary bike in particular is my favorite since it's low impact on joints, I do about 100 miles a week at home. Other than that, I like walking too
When I was a kid my parents told me to eat my fruits and vegetables. Now that I’m an adult Layne tells me to eat my fruits and vegetables. The more things change the more they stay the same
Hi Lane. When you are giving a summary on what someone should do to ensure that they are covering all the main areas that matter in regards to health and well-being, don't forget to add in the importance of getting all the required daily/weekly micronutrients from either food or supplementation. We have a great capacity to survive on any number of variations of the macros, but when it come to the micronutrients, we need to get it right, or we will suffer.
5:11 Dr Sten Erkberg and Ken Berry maybe listen to this about fruit. Its not the same as drinking soda pls listen and lets have your thoughts since that video you made on fruit how bad it is to eat fruit
The problem I have with sugar is NOT that it's not filling, but it makes me crave, hungry and overeat. How do I know this? Well, I can chug down 50ml of olive oil and I'm fine for hours, hunger goes away, no cravings ever.
With satiety, satiation and appetite it's easy to experiment for yourself. That's not necessarily where I would say we need nutritional science. We can get more personalized answers from just experimenting for ourselves. What's different is for long-term health. I can't experiment on that. Sweetness by itself or in fruits for example is satisfactory for me and I prefer to have a small dessert (fruit, sweet but dark chocolate mousse, ...) to every meal (for satiation). I eat more if I don't have dessert. And oil or fat by itself has no satiation or satiety effect on me (different to you). But also does not affect my appetite. Most people (me included) increase their appetite with salt and fat combination (sometimes sweet and fatty). Chips (vegetable or potato), fatty salty sauces, ... increase my appetite. I use this to eat more vegetables. For example: Vegetable puree with a savory salty nut mushroom sauce. Or I flavour my puree with sunflower butter and Maggie Seasoning. Or a peanut butter sauce with a lot of fresh vegetables and soba noodles, ... I think it's important to experiment for yourself and then use that information to eat more like you should eat health-wise (for example like Harvard's Healthy Eating Plate) from a scientific perspective.
@@robertauclair2278 no one. It's an experiment I've done for my own curiosity that is derived from people saying "all calories are same" so I wanted to know the truth. I knew quality of food mattered, but people underestimate that. I know it may sound gross, but more realistically, would you have a 30ml shot of olive oil or 2 cans of pepsi(sugar)?
Of course carbs from non starchy vegetables aren’t associated with weight loss. Fiber is considered a carb despite the calories from fiber being eaten by your microbiome and not you. And much of the carbs of non starchy vegetables are actually fiber! So yes it’s the non-fiber carbs that are making people metabolicly sick and over weight!
No they’re not bad. He said that the reason potatoes are number one vegetable in America is because fries count as potatoes. And obviously fries aren’t healthy. (: he didn’t mean that American population is obese from consuming regular potatoes. But obviously you should consume other veggies (not only root vegetables). In Finland (and in a lot of other countries as well) we have this guideline that you should eat 500g of vegetables and berries a day and for example root vegetables doesn’t even count into that.
Bad in what sense? _Concerning overeating (effects on satiety, satiation, appetite, ...):_ You can easily experiment for yourself. My partner and I have very different reactions to potatoes. I can overeat them easily. And whenever combined with fat and salt it increases my appetite. That goes for all potatoes and pseudo-potatoes like sweet potatoes for me. My partner can't even eat a small portion of fries (but burgers for example are their weakness). _Concerning health outcomes:_ For white boiled potatoes the evidence seems to suggest inconclusive compared to the background diet (that seems to indicate bad in my books because most food is better than the background diet). For sweet potato the evidence points to clearly healthy.
@@tofu-munchingCoalition.ofChaos I used to eat a lot of potatoes, as in dinner with two boiled potatoes and vegetables, or as I mentioned air fried potatoes without any oil. Now I eat more Jasmine Rice, and have started to vary that with barly. Trying to do small changes in a more healthy direction.
I eat about 80% carbs, lost 40kg/88lbs that way I love the starch solution Funny enough, I tried incorporating peanuts (a high fat, low-carb legume) some time ago and started seeing my weight increase, then I took them out and started losing weight again
@@niceadz6164 I eat very little fat, only the naturally ocurring in fruit and vegetables. So it's around 15% protein (which is already enough) I'm a runner, so I get a lot of protein (even from sources such as rice), but I think I'd be getting at least 0.8x per kg of body weight if I wasn't running
@K0YOT3 u really need to be careful. Remember RDA is a minimum. Plus check the DIAS scoring of the type of plant protein you use as the protein nutrient content is derived from nitrogen and plants also have natural nitrates which are measured erroneously as protein. (Crude protein) Don't be afraid of Fat, it is essential 👌. Carbs aren't. We make all the carbs (glucose) we need in the liver and benefit of thst is you liver never makes too much... so no sugar spikes
I've eating low carb for years it works for me. Lots of saturated fat, meat, eggs butter. Some low carb veg, green beans brussel sprouts. A little fruit, Mandarins apple avocado of course.Stone fruit is coming into season so I might get a couple of peaches. Fructose gets converted to fat in the liver like alcohol. I avoid it for the most part and I find fat helped with that. Never counted a calorie when I started my weight loss journey. Went off Dr Phinney's advice and it worked well. He eventually setups Virta health to help people reverse diabetes. I do think more about my protein intake now. Not getting any younger.
"Fast food french fries are likely to be higher in total fat and saturated fat. According to USDA data, McDonald's french fries contain 15.5g of total fat and 2.3g of saturated fat per 100-gram serving." So, looks like about 15 percent oil/fat, 85 percent "potato" which is mostly starch and a little bit of natural sugar, fiber and protein.
It’s the cooking oil that drives the calories up. Not to mention a lot of fast food restaurants salt the hell out of them. I love making homemade fries at home using a tiny bit of avocado oil, some light seasoning, and just using an air fryer. Much lower in calories and packs a ton of potassium.
Which is the human RCT which shows no differences in body composition when controlling calorie intake for high sugar and low sugar diets? I’m not able to find it
if fruits contain mostly fructose, which is metabolized as liver glycogen- whats the point? why not consume limited starches around a workout- so that it is glucose instantly used by skeletal muscles? if we are talking optimal here, wouldnt this retain the benefit from consuming carbs as well as the benefit of being low carb all around? its undeniable low carb diets leave people leaner
@@FutureLaugh Actually no, the people who have lost the most weight are those with the largest calorie deficits. When you control for calories it's been demonstrated repeatedly that it makes no meaningful difference whether it's low carb, high carb, medium carb, etc.
Yes protein matters on rest days, no its not the biggest deal in the world. As for 1g per lb of body weight, you honestly don't need that much, not even layne's app recommends I eat that much. .8 per lb is fine unless you're like cutting for a competition
Here's my problem with the calorie theory: 1, calories are calculated by literally putting the food into a furnace and determining how much energy it takes to reduce it completely. How is that even remotely analogous to human metabolism? Secondly, it's been shown that calorie counts can be off by plus/minus 20%, so how can this be a reliable metric to base a diet on? Even if you make everything yourself, it's still best guess. Thirdly, calories doesn't take into account the thermic effect of protein and the inefficiency of pure protein to turn into energy. Have you ever heard of "rabbit starvation" or "protein poisoning"?. You can literally starve to death if you only consume protein with no other energy i.e. fats and carbs. I'm not against the idea of calories as a metric to watch, and in some cases I think people actually need MORE calories to meet their health goals. But I'm not convinced that calories is the end-all to manage body weight, at most I'd say it contributes 50% to your outcome, the other 50% being micronutrient levels, protein intake, insulin effects, and harmful additives. The calorie theory tends to make people neurotic as hell and blame themselves when they don't see results.
1) It doesn’t have to be analogous to human metabolism in order to be a useful metric. Energy is energy. Horsepower is used to measure how powerful an engine is , which isn’t the same thing as a horse. Until 2019 a metre was defined as how far light could travel in a vacuum in 1/299792458 seconds. This doesn’t mean the meter isn’t a useful unit of distance for a Olympic sprinter (who isnt a light beam and who isn’t travelling in a vacuum. ) 2) Caloric measurement can still be useful even if human error is present or caloric labelling is off by plus or minus 20 percent. This error can be averaged out over time as long as the measurement is consistent , and even if the error isn’t averaged out by the user it can still be useful - because what matters for changes to body weight is relative change in energy balance - not the absolute calculated caloric intake. For example due to user error or incorrect labelling a person may think they’re consuming 3000 calories but are actually consuming 3500. They notice that they arnt losing weight , so they reduce their perceived caloric intake from 3000 down to 2600 when in reality they’ve taken it down from 3,500 to 3100. What matters is the change in energy balance not the number on the calculator. 3) calorie’s definitely do factor into the thermic effect of protein. The amount of calories burned in order to metabolise protein is directly associated with the calories out part of the energy balance model.
I've lost a lot weight just eating stuff like homemade burgers and store bought French fries. All I did was make sure I was in a calorie deficit, mostly by doing OMAD. So I don't know why people still believe if you eat "too many" carbs you just won't loose weight lmao you could eat nothing but Bananas and as long as your calories are below maintenance you'll loose weight on a 100% carb diet lol
Okay my real question is, and for anyone else who's wondering, if I drink a straight half pint of vodka, which comes to about 500 cal, does that automatically mean weight gain? Or does it work differently with alcohol. By the way, most of this guys science psychobabble is super confusing. I found much better videos that explains it a lot quicker.
Actually not true. There are individual exceptions in general, but since many healthy high-carb foods exist that have quite a bit of fiber and/or high satiety, they can actually help *curb* your appetite for more calories while not having a huge amount in themselves.
I would love to know how animals in nature regulate their weight. They know inherently what foods to eat and their body weight does not reach obesity levels most times unless they hibernate. How is is people have no idea which foods to eat and how much? It seems like our bodies should know this, but we entangle in such desperate measures to control our bodies we dont even know how or what the human diet is anymore. Does anyone have any ideas? People argue against calories as a metric, but doubling a dogs kibble/food intake will also cause obesity. It seems like the more we obsess and tinker with our food intake, the more we move away from putting food in its place as sustenance for the human body.
A woman is supposed to get around 25 grams of sugar each day. If she is eating twice the amount of sugar from fruit alone, wouldn't she need to cut back the fruit? I would think that the daily sugar recommendations does NOT include fruit, but I'm reading that it does. I can see overeating fruit much easier than candy or a cookie because you're thinking, fruit is good for you so you keep eating it. I know that's how I am.
FYI that's the opposite of how most people are, because of the calorie density point that was made. Fiber etc. tends to make you feel fuller, so most people will stop eating fruit and other foods that have quite a bit of it *long* before they'd stop eating cookies. There are always individual exceptions ofc.
Quit all grain and sugar in july and dropped 40lbs in 2 months. Added running and weight training over the past few months. Adding up my calories yesterday I realized my intake is absolutely ridiculous to maintain my 150lb weight- 4tbsp peanut butter with 2 cups black coffee pre-workout - ~350 4 eggs fried in butter post workout. - ~350 1.5 servings pistachio - ~280 calories 4 slices sheepsmilk manchego cheese ~200 1/2lb 80/20 grassfed ground beef sauteed with onion, pepper, ginger, 2 eggs and spices for lunch ~ 750 calories. Epic Venison bar- 120 Bag of salted peanuts - 280 Dinner- ~1lb butternut squash boiled and squished with a generous slab of butter, cream and cinnamon ~450 calories+ 1lb haddock roasted with cauliflower smothered in half a block of kerrygold cheddar and cream sauce with garlic and paprika - 800ish+ calories? -1pt chocolate keto icecream 650 calories. Since I quit all grain and sugar this is a very typical day of eating for me. I still get carbs from sweet potato, squash and nuts, but eating 4000+ calories a day I am still struggling to maintain my 150lb target weight. I used to try starving myself when I ate rice and bread, but could never go below 180 and now I have to add 650-800 calorie pints of keto ice cream on days when I wake up at 146-147lbs. And I'm in my 40's, not some 18 year old in a growth spurt. I absolutely believe grain and sugar was poisoning my metabolism and mitochondria. I now eat like a raving lunatic all day long and can barely hold on to weight. My workout is every other day and relatively moderate- 5 mile jog, a couple sets each of bench press, bicep curls, lat pull downs, tricep dips, and the leg raise/ab crunch things while holding yourself up on parallel bars- i don't do a ton of weight/serious training, but somehow I now basically eat unlimited amounts of food.
As i read comments,there are lots of people these days don’t believe studies and researches.They went of in google and believe anything influencers says.
You shouldn’t believe just any study or researcher either… you can find all sorts of conflicting studies on the same topic. Depends very much also on how the studies are done, who they’re funded by, and what they are trying to prove. Some studies literally get bought off by companies to basically promote their crap and say something else is bad and is actually to blame for diseases. You have to be aware of who benefits from this research.
@@Romns1513 Also,I can’t understand why people trust influencers over other things so much that they ignore everything since these influencers are just people recording videos
It's all good, Layne, but are you intentionally ignoring Lustig or Rick Johnson? Also, what are your thoughts about the FASTER study, and other work by Volek, Phinney, etc?
A lot of low-carb folks actually believe that government nutrition guidelines made everyone go on a high carb low fat diet and caused the obesity epidemic to appear overnight (neither seems to be true).
Recently I've been trying to limit my potato intake to about two times per week. Otherwise I usually do broccoli in my airfryer, with a little low calorie sweet-chili sauce. Either that, or tons of mushroom the same way. Then I usually eat that with chicken breast, which I fry in a little bit of olive oil and sometimes olive oil and butter. Pepper, salt, usually, sometimes a chinese herb mix. It's pretty delicious, honestly, I can eat this easily about 4-5 times a week, then another day I do stir fry with some almonds, little soy sauce, rice noodles, low calorie sweet chili, broccoli, carrots, one or two types of onions, mushroom. I eat these for lunch, and I eat pretty much the same breakfast every day, about 300 grams of egg whites with one or two whole eggs and tomatoes. Either that, or egg muffins from pretty much the same ingredients. Then the other two "meals" are a protein bar and a banana with some peanut butter, and then usually one protein shake daily, after a workout. I've been doing this for about 5 months, but will definitely pig out for Christmas, although the plan is to actually lift heavy and continue my 10k daily steps. If I know I will not control the calories for that week, I have to put in more work. Then hopefully that cheat week does not turn into a cheat year. Or decade. Sorry for the super long comment.
Even if it’s just calories argument, it doesn’t negate the fact that higher carbs means higher hunger hormones leading you to eat more hence higher calories
Oatmeal is high in carbs but at least for me it has a satiation and satiety effect. Bread (even made with oat flour) increases my appetite. So it's complicated for me at least. For overeating you can experiment by yourself and get more personalized answers. I don't need nutritional science for that. I need that for long-term health because I can't experiment with that. Once you understand your overeating you can use it as your advantage. I overeat salty fatty food and need something sweet at the end. So I prepare my vegetables with for example a salty spicy peanut butter sauce to eat the amount that's recommended. And finish with some fruit to stop my appetite.
Except human studies tend to show that's not actually true: people lose weight on hclf diet about as well as hflc, and carb content is not a big factor in how satiating a food is (water and fiber content play a much bigger role).
Got your back in Australia. Chris Jones is a hypocrite and has no ground to stand on when it comes to his comments about you. Keep up with the honesty and ignore the haters. You still have the majority and are doing good for the world when it comes to calling out inaccurate information online. Thank you.
Potatoes when eaten whole, plain made at home without adding heaps of fats, are often not a problem for overeating/obesity. It's hyper-palatable deep-fried binge-able potatoe chips and french fries and creamy mashed potatoes and fully loaded baked potatoes that people overeat!
Potatoes are great for you. French Fries are only fattening because of the grease they cook them in. All things in moderation.
Very true. Can lose weight on potatos are its so filling when eaten without fat.
Yep, I challenge anyone that "can't moderately eat potatoes" to put down the bags of crisps, fries, etc., and try a simply plain whole baked potato with nothing added but perhaps a little salt and eaten as part of a meal with say some simply prepared fish or beef or poultry and some leafy/fibrous vegetables, without adding tons of fatty and/or sugary sauces or toppings to make the dish hyper-palatable/extremely hedonic, then see if one can mindfully eat that meal and be satisfied.
Don't potatoes increase triglycercides?
it's almost as if... its not the carbs... but peoples bad food decisions!
FOR THE ALGORITHM
NOT for the algorithm 🙃😉
Al gore rhythm
Will you sacrifice the algorithm to win?!
One of my new favorite channels
Thank you for another educational video!
High glycemic index foods cause larger spikes in insulin, which whites or whitens our adipose tissue which causes us to burn less naturally, or in other words, our basal metabolic rate decreases... When you do not eat carbohydrates, you allow for the release of glucagon which instructs the adipose tissue to brown which causes a higher basal metabolic rate....
Wow, what a summary of what is a healthy way to eat.
Just a few minutes of pure high-quality advice, which took me a decade to extract from the various junk content out there (on UA-cam but also in books).
Will be passing this one on! Thank you, Layne ❤
I appreciate your honesty and lack of sensationalist nonsense, Dr. Layne. Thanks.
Been eating this way for a couple of years. Insulin resistance completely under control. Almost miraculously. Body weight down. Sleeping well. Fruits vegetables mostly plant based eating, mostly Mediterranean. No extremes. Well, works for me anyway.
The "human randomized trials!!!!" kills me every time 😂😂😂
I don’t know why people demonize carbs. Kale, broccoli, cauliflower, carrots, spinach, bananas, berries are all carbohydrates.
But so are donuts skittles and Mountain Dew
Carbs aren’t the issue, it’s where they come from
Humans are omnivores. They've been eating meat and vegetables since the dawn of man. It's literally written in ideograms on cave paintings.
Hunter......Gatherer
@@BOBANDVEG ah yes, uneducated Neanderthals with no capacity for science or understanding human health and longevity ate what they could before the invention of agriculture.
Ever notice that the places that eat higher concentrations of meat all have higher rates of obesity, diabetes, heart disease, atherosclerosis, and dementia? It’s the meat.
There are no nutrients that you can’t get from plants. In fact, all protein comes from plants.
The higher my natural complex carb intake, and the fiber that goes with it, the leaner and stronger I get.
Is that because the bad food goes down, I assume?
@@serban2139 That's one part of it. It's also related to my energy levels and physical output increases with the added carbs. Also, natural whole complex chain carbs are very high in fiber. Fiber fills you up thereby increasing satiety for less calories. Also, high fiber increases Basal Metabolic Rate as much as protein intake does. Keeping relatively high amounts of natural high quality protein and fiber in your diet is ideal for many reasons. But as it relates to fat loss, higher protein and fiber both satiate, and force your body to expend a lot of energy/calories digesting your meals. Its a win win.
You're awesome Layne! Keep spreading the message of reason!
I love how Layne takes things that seem complicated and shows us how they're actually not that complicated. For example, we can tie most things back to energy balance.
Lost 32lbs of fat this year while lifts in the gym improved significantly eating high carb low fat including high sugar
Love your app Carbon diet coach!
Fine, I'll come clean.
ACTUALLY I am making you fat. It was me all along.
I flippin’ knew it!
Thank you. I’m currently emerging from the haze of a keto kick fueled by desperation, and this helped flesh out that twinge of skepticism I’ve been feeling. Maybe it would have cured my depression, who knows, the stories are compelling. But it felt odd to be cramming in so many supplements every day, and my energy may be better spent in therapy and the gym. 🤷🏻♀️
I think it very much depends on your individual genetics and current state of health. Some people tend to feel better and have energy to work out and whatnot with more carbs, others tend to feel better with hardly any carbs. 👋🏻 for me, eating lots of carbs (even the complex ones) makes me feel bloated / constipated, and I STILL feel hungry not long after. Like, I would so much rather have bacon & eggs for breakfast than protein pancakes or waffles… they’re just way too bready for me and don’t keep me satisfied at all
I use the carbon diet app and I love it! My one critique is that the data base is not as “vast” as other apps BUTT.. you can creat your foods and meals ect. Scam the barcode , if it doesn’t exist the. Just quickly add the calories and macros, takes less than a minute
Overall I highly recommend!!
TY again, for sharing your knowledge. I've learned much from you, and a few others, ocer the last 10 months! 🙏
00:00 Intro
00:09 Introducing A New Study
00:21 Results
00:31 Layne’s Interpretation These Results In Detail
02:10 Showing The Difference Between Cohort & Randomized Controlled Trials
04:00 Findings of Human Randomized Studies That Compare Between Low and High GI Groups
4:29 Don’t Be So Dogmatic About Guidelines
05:17 Layne’s Recommendations To be Leaner & Healthier
06:02 Carbon Diet Coach app Can help YOU!
A big fan of you Layne
بارك الله فيك , شكرا
i think the human body can process both in excess, if its metabolically healthy. which makes elimination of non-foods like high fructose corn syrup and seed oils, a far better use of time, than counting calories or getting rid of carbs.
Problem is I can't look good with carbs. If I eat more than say 150 carbs in a day, especially if eating 400 carbs, my ab definition disappears, clothes get tight, watch gets tight, muffin top/love handles appear, veins aren't visible anymore. I hardly look fit anymore. I will add about 4lbs of water weight / glycogen. As soon as I cut carbs for two days, I look shredded again.
Another strategy I've discovered for cutting body fat is cut carbs i.e. water weight, you'll lose a few pounds immediately (not real body fat). Then you just maintain that body weight while slowly introducing carbs. Eventually, you'll be eating normally, but at a lower weight. I have found this to be an easy way to lose psychologically-speaking and it doesn't feel like I'm restricting
If your ab definition disappears based on how many carbs you eat or water retention, it's simply because your body fat % is not as low as you think it is. The actual easiest way to cut body fat is to do cardio to boost your TDEE and the stationary bike is like a cheat code for that.
@@sandro327 That's good conventional advice, but don't you think water retention makes a bigger impact the leaner you get? When you only have 20lbs of fat on your body, an extra 5 or 10lbs of water retention is a big deal. Water retention happens in the same place fat is stored and the amount varies between people. I really do have well defined, vascular abs. I've just learned I have to eat less sodium and more complex carbs. It's only when I eat a lot of simple carbs and lots of salt that I get temporarily soft looking. Ab training and extra potassium helps too.
Looking soft from water retention is not an unusual experience, it's the reason actors and bodybuilders dehydrate themselves for performances. This really helps the veins pop and show more muscle definition. I also have pale skin which is not flattering and why bodybuilders spray tan if they aren't already dark
Love the bike suggestion, stationary bike in particular is my favorite since it's low impact on joints, I do about 100 miles a week at home. Other than that, I like walking too
When I was a kid my parents told me to eat my fruits and vegetables. Now that I’m an adult Layne tells me to eat my fruits and vegetables. The more things change the more they stay the same
Hi Lane. When you are giving a summary on what someone should do to ensure that they are covering all the main areas that matter in regards to health and well-being, don't forget to add in the importance of getting all the required daily/weekly micronutrients from either food or supplementation. We have a great capacity to survive on any number of variations of the macros, but when it come to the micronutrients, we need to get it right, or we will suffer.
I make a fruit smoothie almost every day everyday! With protein powder!!
5:11 Dr Sten Erkberg and Ken Berry maybe listen to this about fruit. Its not the same as drinking soda pls listen and lets have your thoughts since that video you made on fruit how bad it is to eat fruit
French fries are no longer starch after they have been fried. They are high calorie fats.
Love your stuff-thanks!
Thanks for the good stuff
The problem I have with sugar is NOT that it's not filling, but it makes me crave, hungry and overeat. How do I know this? Well, I can chug down 50ml of olive oil and I'm fine for hours, hunger goes away, no cravings ever.
With satiety, satiation and appetite it's easy to experiment for yourself. That's not necessarily where I would say we need nutritional science.
We can get more personalized answers from just experimenting for ourselves. What's different is for long-term health. I can't experiment on that.
Sweetness by itself or in fruits for example is satisfactory for me and I prefer to have a small dessert (fruit, sweet but dark chocolate mousse, ...) to every meal (for satiation). I eat more if I don't have dessert.
And oil or fat by itself has no satiation or satiety effect on me (different to you). But also does not affect my appetite.
Most people (me included) increase their appetite with salt and fat combination (sometimes sweet and fatty). Chips (vegetable or potato), fatty salty sauces, ... increase my appetite. I use this to eat more vegetables.
For example: Vegetable puree with a savory salty nut mushroom sauce. Or I flavour my puree with sunflower butter and Maggie Seasoning. Or a peanut butter sauce with a lot of fresh vegetables and soba noodles, ...
I think it's important to experiment for yourself and then use that information to eat more like you should eat health-wise (for example like Harvard's Healthy Eating Plate) from a scientific perspective.
Because you are consuming hundreds of calories of oil.
@@robertauclair2278 well hundreds of calories of sugar doesn't help though.
@@serban2139who told you to eat sugar instead?
@@robertauclair2278 no one. It's an experiment I've done for my own curiosity that is derived from people saying "all calories are same" so I wanted to know the truth. I knew quality of food mattered, but people underestimate that. I know it may sound gross, but more realistically, would you have a 30ml shot of olive oil or 2 cans of pepsi(sugar)?
I’m happy with my Keto diet.
Layne’s the man
One point, boiled potatoes with skin are not fattening, its when you add stuff that they become fattening
Trying to do my part. Science!
God bless the truth-tellers
so there is a truth at last?????
I can't beleive this still is a topic of confusion.
Of course carbs from non starchy vegetables aren’t associated with weight loss. Fiber is considered a carb despite the calories from fiber being eaten by your microbiome and not you. And much of the carbs of non starchy vegetables are actually fiber! So yes it’s the non-fiber carbs that are making people metabolicly sick and over weight!
I meant weight gain*
Excellent video. Thanks!
Are potatoes that bad, or is it stir-frying it? I use an Air fryer without oil, and would think potatoes in the self is ok.
No they’re not bad. He said that the reason potatoes are number one vegetable in America is because fries count as potatoes. And obviously fries aren’t healthy. (: he didn’t mean that American population is obese from consuming regular potatoes. But obviously you should consume other veggies (not only root vegetables). In Finland (and in a lot of other countries as well) we have this guideline that you should eat 500g of vegetables and berries a day and for example root vegetables doesn’t even count into that.
Bad in what sense?
_Concerning overeating (effects on satiety, satiation, appetite, ...):_
You can easily experiment for yourself. My partner and I have very different reactions to potatoes. I can overeat them easily. And whenever combined with fat and salt it increases my appetite.
That goes for all potatoes and pseudo-potatoes like sweet potatoes for me.
My partner can't even eat a small portion of fries (but burgers for example are their weakness).
_Concerning health outcomes:_
For white boiled potatoes the evidence seems to suggest inconclusive compared to the background diet (that seems to indicate bad in my books because most food is better than the background diet). For sweet potato the evidence points to clearly healthy.
@@tofu-munchingCoalition.ofChaos I used to eat a lot of potatoes, as in dinner with two boiled potatoes and vegetables, or as I mentioned air fried potatoes without any oil. Now I eat more Jasmine Rice, and have started to vary that with barly.
Trying to do small changes in a more healthy direction.
The answer: Carbories
I’m all for Al Gore’s rhythm
This comment made me laugh more than it should of
I eat around 400grams a day and stay very lean 🤷♂️
FTA ❤
I eat about 80% carbs, lost 40kg/88lbs that way
I love the starch solution
Funny enough, I tried incorporating peanuts (a high fat, low-carb legume) some time ago and started seeing my weight increase, then I took them out and started losing weight again
As along as you are getting all the nutrition requirements from 80% of carbs??? This seems too high tbh
@@niceadz6164 I eat very little fat, only the naturally ocurring in fruit and vegetables. So it's around 15% protein (which is already enough)
I'm a runner, so I get a lot of protein (even from sources such as rice), but I think I'd be getting at least 0.8x per kg of body weight if I wasn't running
@K0YOT3 u really need to be careful. Remember RDA is a minimum. Plus check the DIAS scoring of the type of plant protein you use as the protein nutrient content is derived from nitrogen and plants also have natural nitrates which are measured erroneously as protein. (Crude protein)
Don't be afraid of Fat, it is essential 👌. Carbs aren't. We make all the carbs (glucose) we need in the liver and benefit of thst is you liver never makes too much... so no sugar spikes
I've eating low carb for years it works for me. Lots of saturated fat, meat, eggs butter. Some low carb veg, green beans brussel sprouts. A little fruit, Mandarins apple avocado of course.Stone fruit is coming into season so I might get a couple of peaches.
Fructose gets converted to fat in the liver like alcohol. I avoid it for the most part and I find fat helped with that.
Never counted a calorie when I started my weight loss journey. Went off Dr Phinney's advice and it worked well. He eventually setups Virta health to help people reverse diabetes.
I do think more about my protein intake now. Not getting any younger.
Wait till you come to know what saturated fat does to the liver. Lol. Check rosqvist et al, salonen et al
@@ladagspa2008 considering I shifted a lot of visceral fat and my doctor is not concerned about my liver at all l think you don't need to worry.
How much of the ingredient in a french fry is actually potato? Do you have a video investigating this?
"Fast food french fries are likely to be higher in total fat and saturated fat. According to USDA data, McDonald's french fries contain 15.5g of total fat and 2.3g of saturated fat per 100-gram serving."
So, looks like about 15 percent oil/fat, 85 percent "potato" which is mostly starch and a little bit of natural sugar, fiber and protein.
It’s the cooking oil that drives the calories up. Not to mention a lot of fast food restaurants salt the hell out of them. I love making homemade fries at home using a tiny bit of avocado oil, some light seasoning, and just using an air fryer. Much lower in calories and packs a ton of potassium.
@@knutevidsit’s the seed oils causing the issues.
@@TaylorPhase Possibly, but probably not. www.google.com/search?q=biolayne+on+seed+oils&oq=biolayne+on+seed+oils&gs_lcrp=EgZjaHJvbWUyBggAEEUYOTIICAEQABgWGB4yDQgCEAAYhgMYgAQYigUyDQgDEAAYhgMYgAQYigUyDQgEEAAYhgMYgAQYigUyDQgFEAAYhgMYgAQYigXSAQkxNTI2OGowajeoAgCwAgA&client=ms-android-verizon-us-rvc3&sourceid=chrome-mobile&ie=UTF-8#fpstate=ive&vld=cid:14e4766e,vid:L2fSaFnt0FM,st:0
Which is the human RCT which shows no differences in body composition when controlling calorie intake for high sugar and low sugar diets? I’m not able to find it
An apple every breakfast is a binge every lunch.
if fruits contain mostly fructose, which is metabolized as liver glycogen- whats the point? why not consume limited starches around a workout- so that it is glucose instantly used by skeletal muscles? if we are talking optimal here, wouldnt this retain the benefit from consuming carbs as well as the benefit of being low carb all around? its undeniable low carb diets leave people leaner
It's extremely deniable. People have gotten lean on a wide variety of diets, not just low-carb.
@@strategicsage7694 statistically people have lost the most weight fastest on low carb
@@FutureLaugh Actually no, the people who have lost the most weight are those with the largest calorie deficits. When you control for calories it's been demonstrated repeatedly that it makes no meaningful difference whether it's low carb, high carb, medium carb, etc.
Does protein intake matter on rest days? If so, is it still 1g per bodyweight?
Yes.
It matters just as much, the amount is the same.
Yes protein matters on rest days, no its not the biggest deal in the world. As for 1g per lb of body weight, you honestly don't need that much, not even layne's app recommends I eat that much. .8 per lb is fine unless you're like cutting for a competition
Here's my problem with the calorie theory: 1, calories are calculated by literally putting the food into a furnace and determining how much energy it takes to reduce it completely. How is that even remotely analogous to human metabolism?
Secondly, it's been shown that calorie counts can be off by plus/minus 20%, so how can this be a reliable metric to base a diet on? Even if you make everything yourself, it's still best guess.
Thirdly, calories doesn't take into account the thermic effect of protein and the inefficiency of pure protein to turn into energy. Have you ever heard of "rabbit starvation" or "protein poisoning"?. You can literally starve to death if you only consume protein with no other energy i.e. fats and carbs.
I'm not against the idea of calories as a metric to watch, and in some cases I think people actually need MORE calories to meet their health goals. But I'm not convinced that calories is the end-all to manage body weight, at most I'd say it contributes 50% to your outcome, the other 50% being micronutrient levels, protein intake, insulin effects, and harmful additives.
The calorie theory tends to make people neurotic as hell and blame themselves when they don't see results.
1) It doesn’t have to be analogous to human metabolism in order to be a useful metric. Energy is energy.
Horsepower is used to measure how powerful an engine is , which isn’t the same thing as a horse.
Until 2019 a metre was defined as how far light could travel in a vacuum in 1/299792458 seconds. This doesn’t mean the meter isn’t a useful unit of distance for a Olympic sprinter (who isnt a light beam and who isn’t travelling in a vacuum. )
2) Caloric measurement can still be useful even if human error is present or caloric labelling is off by plus or minus 20 percent. This error can be averaged out over time as long as the measurement is consistent , and even if the error isn’t averaged out by the user it can still be useful - because what matters for changes to body weight is relative change in energy balance - not the absolute calculated caloric intake.
For example due to user error or incorrect labelling a person may think they’re consuming 3000 calories but are actually consuming 3500. They notice that they arnt losing weight , so they reduce their perceived caloric intake from 3000 down to 2600 when in reality they’ve taken it down from 3,500 to 3100. What matters is the change in energy balance not the number on the calculator.
3) calorie’s definitely do factor into the thermic effect of protein. The amount of calories burned in order to metabolise protein is directly associated with the calories out part of the energy balance model.
It’s a measurement guide line.
I've lost a lot weight just eating stuff like homemade burgers and store bought French fries. All I did was make sure I was in a calorie deficit, mostly by doing OMAD. So I don't know why people still believe if you eat "too many" carbs you just won't loose weight lmao you could eat nothing but Bananas and as long as your calories are below maintenance you'll loose weight on a 100% carb diet lol
Does the Workout Builder have workouts for men over 50 looking to build muscle?
Good review
Thanks for sharing
I just need a healthy balance of high fiber carbs and protein and healthy fats. If I just eat carbs I am hungry all the times
FOR THE ALGO 🙌🏽
Layne said it all. If i want to lose weight, i cut carbs, then fats. Gain weight.... Focus on carbs and fats from non whole foods.
You don't have to cut carbs to lose weight
No, eat whole food carbs and whole food fats if you want to lose weight, nothing processed
I clicked on this knowing the exact study he was going to cite lll
Thanks Layne 😀
Watching this video as I eat my apple with some peanut butter!
Poop is calories. Would dr Layne Norton eat poop. If a calorie only equals a calorie?
I thought brown rice (over white) was bogus
So if you eat bull testicles eat papaya too. Damn Paul saladino was right 😂
For Al. But love all of your videos ❤
Thank you 🙏🏻
Okay my real question is, and for anyone else who's wondering, if I drink a straight half pint of vodka, which comes to about 500 cal, does that automatically mean weight gain? Or does it work differently with alcohol.
By the way, most of this guys science psychobabble is super confusing. I found much better videos that explains it a lot quicker.
The problem is controlling calories on a high carb diet, yes you can do it but you'll be hungry and miserable and therefore it won't be sustainable.
Actually not true. There are individual exceptions in general, but since many healthy high-carb foods exist that have quite a bit of fiber and/or high satiety, they can actually help *curb* your appetite for more calories while not having a huge amount in themselves.
For the algorithm!! 🤘🏼🤩
FTA and great vid.
I would love to know how animals in nature regulate their weight. They know inherently what foods to eat and their body weight does not reach obesity levels most times unless they hibernate. How is is people have no idea which foods to eat and how much? It seems like our bodies should know this, but we entangle in such desperate measures to control our bodies we dont even know how or what the human diet is anymore. Does anyone have any ideas? People argue against calories as a metric, but doubling a dogs kibble/food intake will also cause obesity. It seems like the more we obsess and tinker with our food intake, the more we move away from putting food in its place as sustenance for the human body.
A woman is supposed to get around 25 grams of sugar each day. If she is eating twice the amount of sugar from fruit alone, wouldn't she need to cut back the fruit?
I would think that the daily sugar recommendations does NOT include fruit, but I'm reading that it does. I can see overeating fruit much easier than candy or a cookie because you're thinking, fruit is good for you so you keep eating it. I know that's how I am.
FYI that's the opposite of how most people are, because of the calorie density point that was made. Fiber etc. tends to make you feel fuller, so most people will stop eating fruit and other foods that have quite a bit of it *long* before they'd stop eating cookies. There are always individual exceptions ofc.
Basically low fried foods.
For the Carborithm
...
the calories right?
I was just wondering this yesterday
Quit all grain and sugar in july and dropped 40lbs in 2 months. Added running and weight training over the past few months. Adding up my calories yesterday I realized my intake is absolutely ridiculous to maintain my 150lb weight-
4tbsp peanut butter with 2 cups black coffee pre-workout - ~350
4 eggs fried in butter post workout. - ~350
1.5 servings pistachio - ~280 calories
4 slices sheepsmilk manchego cheese ~200
1/2lb 80/20 grassfed ground beef sauteed with onion, pepper, ginger, 2 eggs and spices for lunch ~ 750 calories.
Epic Venison bar- 120
Bag of salted peanuts - 280
Dinner-
~1lb butternut squash boiled and squished with a generous slab of butter, cream and cinnamon ~450 calories+
1lb haddock roasted with cauliflower smothered in half a block of kerrygold cheddar and cream sauce with garlic and paprika - 800ish+ calories?
-1pt chocolate keto icecream 650 calories.
Since I quit all grain and sugar this is a very typical day of eating for me. I still get carbs from sweet potato, squash and nuts, but eating 4000+ calories a day I am still struggling to maintain my 150lb target weight. I used to try starving myself when I ate rice and bread, but could never go below 180 and now I have to add 650-800 calorie pints of keto ice cream on days when I wake up at 146-147lbs. And I'm in my 40's, not some 18 year old in a growth spurt.
I absolutely believe grain and sugar was poisoning my metabolism and mitochondria. I now eat like a raving lunatic all day long and can barely hold on to weight. My workout is every other day and relatively moderate- 5 mile jog, a couple sets each of bench press, bicep curls, lat pull downs, tricep dips, and the leg raise/ab crunch things while holding yourself up on parallel bars- i don't do a ton of weight/serious training, but somehow I now basically eat unlimited amounts of food.
As i read comments,there are lots of people these days don’t believe studies and researches.They went of in google and believe anything influencers says.
You shouldn’t believe just any study or researcher either… you can find all sorts of conflicting studies on the same topic. Depends very much also on how the studies are done, who they’re funded by, and what they are trying to prove. Some studies literally get bought off by companies to basically promote their crap and say something else is bad and is actually to blame for diseases. You have to be aware of who benefits from this research.
@@Romns1513 Also,I can’t understand why people trust influencers over other things so much that they ignore everything since these influencers are just people recording videos
thank you
[with a booming voice]: CHERRY-PICKED randomized control trials :)
AL-GO-RITHM
It's all good, Layne, but are you intentionally ignoring Lustig or Rick Johnson? Also, what are your thoughts about the FASTER study, and other work by Volek, Phinney, etc?
That what I said: what about Lustig?
Love fruit !!!! 🍎🍌🍐🍉🍇🥥🥝🍊
🎉🎉 Layne
I love my oatmeal! Plant based protein is healthier
Those hands waving just burnt 10,000 Kj.
Why everyone doing studies on carbs, they should do studies on dietary fat instead. Dont think any morbid obese folks are on high carb low fat diet
A lot of low-carb folks actually believe that government nutrition guidelines made everyone go on a high carb low fat diet and caused the obesity epidemic to appear overnight (neither seems to be true).
See “The Big Fat Surprise”
I can guarantee u as a nurse that they weren’t honest about what they really ate 🙄
The dosage makes the poison!!!!
FOR. THE. ALGORITHM!
Recently I've been trying to limit my potato intake to about two times per week. Otherwise I usually do broccoli in my airfryer, with a little low calorie sweet-chili sauce. Either that, or tons of mushroom the same way. Then I usually eat that with chicken breast, which I fry in a little bit of olive oil and sometimes olive oil and butter. Pepper, salt, usually, sometimes a chinese herb mix. It's pretty delicious, honestly, I can eat this easily about 4-5 times a week, then another day I do stir fry with some almonds, little soy sauce, rice noodles, low calorie sweet chili, broccoli, carrots, one or two types of onions, mushroom.
I eat these for lunch, and I eat pretty much the same breakfast every day, about 300 grams of egg whites with one or two whole eggs and tomatoes. Either that, or egg muffins from pretty much the same ingredients. Then the other two "meals" are a protein bar and a banana with some peanut butter, and then usually one protein shake daily, after a workout. I've been doing this for about 5 months, but will definitely pig out for Christmas, although the plan is to actually lift heavy and continue my 10k daily steps. If I know I will not control the calories for that week, I have to put in more work. Then hopefully that cheat week does not turn into a cheat year. Or decade. Sorry for the super long comment.
nice
Al Gore eats carbs.
Its carbs cause if i overeat carbs above my maintenance cals i gain weight😂
for the algorrithm
algo
Man I love French fries!
You mean fruit won't make me fat??
Lol NO.
Algo-smash
Even if it’s just calories argument, it doesn’t negate the fact that higher carbs means higher hunger hormones leading you to eat more hence higher calories
Or is it lower fibre and protein?
Oatmeal is high in carbs but at least for me it has a satiation and satiety effect. Bread (even made with oat flour) increases my appetite. So it's complicated for me at least.
For overeating you can experiment by yourself and get more personalized answers. I don't need nutritional science for that.
I need that for long-term health because I can't experiment with that.
Once you understand your overeating you can use it as your advantage. I overeat salty fatty food and need something sweet at the end.
So I prepare my vegetables with for example a salty spicy peanut butter sauce to eat the amount that's recommended. And finish with some fruit to stop my appetite.
Except human studies tend to show that's not actually true: people lose weight on hclf diet about as well as hflc, and carb content is not a big factor in how satiating a food is (water and fiber content play a much bigger role).