Isn't "Cutting" what you're talking about, not body recomp? From what I know, body recomp is losing fat while building myscle. Cutting is losing fat while maintaining muscle which is what you started your video with.
I’m so happy she’s finally doing videos for people that want to lose fat. She has so much knowledge, but I feel like UA-camrs are afraid to bring up these subject for fear of being labeled fat-phobic or part of diet culture. It’s 100% okay for people to want to lose fat if they want to improve health or reach a certain ( healthy) aesthetic. When reputable nutritionists shy away from providing good info, it leaves everyone susceptible to fad diets and bad info.
@@hotwasabi1085you're right. but just a reminder: losing weight may not be the same thing as health in some situations, in others it's very necessary for health. besides, there's nothing wrong with losing weight for aesthetic purposes, as long as it's done properly. everyone is free to live in a body they are comfortable with ❤
That’s not true. Focusing on weight is NEVER important for health. Incorporating healthy behaviors like exercise, eating a variety of foods while listening to your body, etc are good for health and may in some cases cause weight loss but not always.
Okay? And so what if it's fat-phobic. Not everyone wants to be fat. Some of us actually want to look good and if you are mad about that then that's on you @@hotwasabi1085
This was the **mentally** healthiest weight loss video I’ve ever seen. I’ve lost 4 pounds recently still eating all my fav foods and trying to maintain a healthy MINDSET without getting sucked into diet culture. I’m a *~*science girly*~* so I’m so so so down for this
@@hinaqureshi7176 yes! I used to be a competitive athlete so I have some background but I do weight lifting and after losing slit 15-20 pounds I started running - I never lifted weights before and could never even run a mile all the way through :) weight lifting is fun and makes me feel powerful and running shows me how far I have come
If you want to lose fat and maintain muscle, evidence based tips summarised below: 1. Resistance exercises (strength and weight) is most effective but endurance is way better than nothing. Ideal sweet spot is 10 sets of exercises for each muscle group per week or 3 workout days per week, at high intensity so you’re training near muscle failure. This is ideal for professional style results, all movement is good movement. 2. Protein is important for maintaining and protecting muscle, 0.8 to 1 grams of protein per pound of body weight will be enough for most people. E.g. for a 160lb person, this looks like 120-160 grams of protein per day. All the best with your health and fitness goals 💛
Thanks for the sum up! 😀 I do however think it might be grams per kilogram...at least it would make more sense to me! 🙂So no worries if 160grams seems like too much. it would only be 72grams or 2.5oz!
@@tiyutsu4619thanks ☺️ I just watched the video back to double check and Abby said 0.8 to 1 gram of protein per pound of body weight will be enough for most people☺️
I find a lot of UA-camrs now are scared to mention intentional weight loss and act like it’s unhealthy/impossible/fatphobic, so thank you for presenting the facts 👌🏻
Thank you Abbey! I have been trying to boost my metabolism after my journey so I think this will help me get healthy. 1. Exercise (preferably resistance, but endurance or any exercise will do) 2. Protein Resistance exercise makes up 87% of fat loss, I repeat, fat loss not weight loss necessarily, and following a high protein diet with a caloric deficit (that ought not to be too high in order for you to maintain your weight loss, crash diets are not a healthy option for maintaining your metabolic rate) makes up about 13% of weight loss.
High protein diet in the long run could destroy your kidneys so... also there is almost no protein deficiency in the US or around the world, even 20+ protein deficient underweight vegans from birth (for example if they come from vegan families) even with terrible diets are still living and are not dead from "protein deficiency" they could die from severe anemia eventually but I don't know if protein deficiency even exist. I mean there is no medical term for protein deficiency you just became anemic from lack of iron. Almost everyone eat too much protein. Some people around the world eat like 6% protein 80% carbs and live 90 years old.
@@adamwalicki9958I realize you probably mean well, but what you’re saying isn’t very helpful. Your argument is one that has convinced scores of people to go vegan. It is not, however, the full picture. The protein needs for athletes are significantly higher than what would be considered a dietary “protein deficiency.” Vegans tend to quote these arguments (and have been doing so for at least 3 decades), but we’re not talking about the *minimum amount of protein necessary to not become ill,* (which is what you’re describing). We’re talking about reliable clinical findings demonstrating the *minimum amount of protein necessary to not ACTIVELY LOSE MUSCLE while reducing fat,* which is a very different goal. I’m not sure where you got the idea that a high protein diet can “destroy your kidneys,” but I’d love for you to drop your receipts on that claim.
@@MeloniousThunk I did look up „high protein diet kidneys“ on pubmed, but if that is too much hustle: pubmed.ncbi.nlm.nih.gov/25489333/, given I may post this reply containing a link. Its only the 5. or so result, but its got the relevant information in the abstract. That a high protein diet is putting strain on the kidneys is not contested at all :) One can mitigate the effects by drinking a lot, but that does also strain the kidneys. Best is to not completely overdose protein (as in staying in the recommended range), at least most days.
@@adamwalicki9958 fyi: the medical term for protein deficiency is kwashiorkor. It is usually only seen in cases of near starvation, and only in poverty-stricken regions of the world, generally in young children/babies. It's extremely rare in developed countries.
@@sini234so i read more of the article and its saying a high protein diet is "bad" only if you don't pair it with vegetables or get all your protein from low quality animal proteins (red meat, eggs or dairy) however this study doesn't address the quality of the meat, eggs and dairy. Was it 100% grassfed or the crap most ppl eat??
Awesome video, as always! As a former ed patient, I was so scared of dieting (and I was a couple of kilos overweight), as it had the potential of triggering old habits that I'd worked so hard to conquer... Let's just say that with a bit of discipline, more exercise and watching some of Coach Greg and your content; I've lost 9 kilos in 3 months, I feel great and I'm now at the lower end of my BMI, with toned arms, legs and no saggy skin, YAY!
Thank you for making a fat loss video. As someone whose goal is body recomp, I get tired of weight loss videos because it isnt for my goal. I dont think I need to lose any more weight lol my goal has nothing to do with my weight rather where my weight comes from. I wish we talk about this more because I feel weight loss is all the craze and it doesnt resonate for most folks like me
I cut my calories too much, it was so devastating I was tired, I loss muscle and my metabolism slow down. I been applying your information and I feel way better. I also get to eat more.😊
I really enjoy this channel and am thankful for all the advice and scientific insights. Also that it keeps being mentioned she doesn’t intend this for anybody and is just here to spread information and wants nobody to feel pressured. Very wholesome, thank you for your content!
I like this approach of “I’m not advocating you lose fat, but if that is what you want to do with your body, here is how you can do to have the best results on your long term health.”
OMG! This couldn't come any better time because I'm now trying to loose excess weight as fat and retain or gain a little muscle as well! Thank you Abbey!
your tips have been so important for me as i have been trying to (gradually) lose 10 pounds over the past couple of months. for me, the advice i need to follow is all about adding more protein, more veggies, and being intentional with meal prep to prevent convenience food overeating. thank you for all that you teach us. it has truly made me responsible with my diet and for the record, i never, ever feel deprived while i try to lose weight. in fact, i actually feel empowered because dieting gives me a reason to be more intentional with food :D
Thank you for the no-nonsense explanation. I have EDS and sometimes lose my muscle and gain more fat from long periods inactivity because of pain flares. I’m always concerned that as I get more active again and my weight starts going down, that I’ll lose the muscle and be at risk for more pain.
I know it doesnt apply to everyone, but bc I have a medical condition that requires regular steroid rounds and causes periods of extreme inactivity; what helps me personally is when I actually increase calorie intake as I return to activity and adjust my macros to do a build muscle phase first. Focus on exercise only and build up to a heavy exercise routine. Then I switch to slowly incorporating calorie deficits/ readjust macros as well when Im where I feel strong. I dont fully understand the science but if you have a lot of muscle to build back regularly, it is solid.
Omggg I haven’t watched you in 3-4 years and all I can say is. The makeup evolution?!?!? STUNNING!!!! I’m glad I’m rediscovering you and making sure to subscribe this time around ☺️
Thank you Abbey! I’ve been watching your videos for awhile now, and discovered just how poor my food mindset was, and your videos have really helped me improve that. I find myself constantly saying “food doesn’t have a moral value” whenever I catch myself thinking negatively. It’s my new mantra! 💛
Thank god for abi sharp. I'm so sick of 'nutritionists' and fitness instructors on social media flogging their protein powder and massive amounts of protein despite having little to no training in nutrition coaching. Please don't believe anything about diet on social media unless they're citing sources like Abbey does.
Been watching your channel for years. It feels like I'm watching a real TV special watching your vids. Your channel has come so far and I appreciate and enjoy all your vids. Plus you're glowing!! love u abbey
Losses and gains happen all throughout life. Have to be able to accept when we do well just as much as when we don't. If we can accomplish our goals and live within practical means that should be healthy to be able to live with purpose and fulfillment. Love yourself and others.
Wow, not sure what caused the change, but I'm glad Abbey is finally making videos to help people lose weight - and fat - rather than basically saying people should just accept their weight and size (even when those things are causing them a variety of difficulties). I hope she continues making these since the reality is that the medical community and insurance companies punish people for being overweight, while also giving conflicting information or no information or support at all to help people arrive at a healthier weight. Personally I'd love this kind of video on the topic of intermittent fasting, especially for women trying to lose weight - especially since she mentions here that it can cause increased muscle loss.
@@hotwasabi1085 Girl, please. I'm not thin by any means but being very overweight definitely causes issues and can literally kill you. We should definitely accommodate larger people more but let's not pretend that being obese is healthy
@@hotwasabi1085 would you explain that to my past 20+ kilos overweight self who experienced heavy breathing after a short walk and was at an early stage for insulin-resistance? I'm not too sure that society was the culprit, fat and unhealthy eating habits were. Stop spreading anti-scientific facts that are going to make others' lives miserable.
I had gsv surgery and can totally tell I’ve lost muscle.. it’s so hard to even pick up my 5 year old now. I definitely felt stronger 100 pounds heavier.
Thank you for sharing this. I want to lose weight for health reasons. My weight gain was a result of significant life changes and mental health healing so I want to learn how to take care of my body instead of dictate my body through disordered eating, shame, and restrictions. The protein part is going to be hard for me because I eat mostly plant-based
This was really good! Love seeing the studies! The "spot reduce" stuff was really interesting and totally makes sense - I have a friend who is overweight but commutes all year round by bike so has really low fat stores on their legs. It may be partly where they don't naturally store fat, but I think the cycling has an impact. I also liked that you made this accessible to beginners to exercise by saying that X is the ideal, but Y and Z are beneficial. I am 15 months post partum and I am currently trying to lose fat while gaining or maintaining my muscle mass. It has been really slow, but I'd rather it be slow and sustainable and easier rather than adding to my already higher cortisol levels from the reduced quality sleep. I aim for 180-200g of protein per day, 20mins of weight training per day and 4L of water (still currently breastfeeding if anyone thinks the protein and water is excessive, this is what feels right to my body). I have to assess my body each day and adapt my workout, or skip it and rest if I have had a rough night with the baby. It's such a balancing act doing all this with a kid!
Yeah it’s probably a combo of having more muscle in the legs to create definition and carrying weight in the upper body. I think most women do carry fat in the chest/torso/butt and not so much the legs
I bike a lot because I don't have a car and I also do a lot of cardio on the elliptical but I carry much more fat in my lower body than upper body. I am a normal weight, but my body has always had more of my fat in my lower body.
@@laurelpowell8536 Same here. My lower body just grows much faster in general. I store quite a lot of fat there and my muscles there react like crazy to any training stimuli. I call them my thunder thighs :D
Could you discuss oat milk soon? A lot of people are claiming it “makes you fat” and contains a lot of horrible additives. It feels a little fear mongering and ignorant of people with dairy allergies and intolerances, because their not offering alternatives, just calling oatmilk “evil”.
Hi Abbey! I love this chat and cook format! Could you please link the recipe for what you're making in the description? I am sure they're all on your website but some it isn't as clear what you're whipping up so I might not guess what to search. Thank you 🙂
As I am obese, the scale does matter for me. I wish people would only lose weight like if it was recommended by a doctor (in my case) instead of going for fad diets that aren’t the healthiest. I think we do need a culture shift in the areas of body shaming and fat loss, while still maintaining bodily autonomy.
Personally I think we really need to separate health from body image. Because I don't think anyone should be shamed for their bodies, but at the same time people no longer even realize at what point excess fat becomes unhealthy (some people even in the healthy weight category can be overfat) we're still lingering in the wrong aspects of each extreme. Being lean isn't about being attractive, its about being healthy. Most people do not care about their health, and that's fine. But we've strayed so far that even those who do want to be as healthy as possible are not able to find the resources to meet those goals. Since the current climate sees even very overfat, yet not obese, bodies as being "healthy enough" a lot of people live under the illusion that they do not need to lose any more fat even if they are striving for optimal health. It's like telling a runner that the marathon is over when they still have another mile to the finish line. Their goal was to complete a marathon and by lying to them that robbed them of their achievement. And I think its perfectly fine when people don't want to care about their health. It's honestly the status quo to not sincerely care about our own health, that's what most people do. As long as it's an informed decision that people are making I think it should be a completely judgement-free decision.
Doctors tell people to lose weight for all sorts of bullshit reasons. My weight is also in the “obese” category and I have learned how to live a healthy life with no focus on weight. I hope you can too.
Abbey dropping some science here, gotta keep in mind recomp is temporary and only suitable for certain situations (such as mentioned here, a detrained status being another)
Hi Abbey! Huge fan and respect your content immensely! I’m really curious about part of this video though. So, around the 7:50 mark you say about fasted exercise and that it results in fat loss but not overall weight loss. Isn’t that the point though? That we want the loss to be in fat?
I've heard from expert bodybuilders that the recommended amount of protein for those considered overweight or obese was supposed to be based on "lean weight" and not their current weight? If you're 200lbs and trying to lose a significant amount of weight, should you still be consuming 200g of protein per day?
The unfortunate thing is that I really struggled to eat protein rich foods. I just don't Like most of them. Eggs, meat, tofu etc. Now the fiber, I can do 😂 all my favorite foods are packed with it. Fruits, veggies and whole grains
Hi Abbey, I love your videos ! I was wondering if you had science-based tips for healthy nutrition while eating less meat ? I want to reduce my carbon impact as much as possible and I'm having difficulty finding science to make choices on plant-based nutrition
I'm a 6'1 dude currently losing weight. My "ideal" range would be between 170 to 185lbs, and I'm currently around 230lbs down from 320 a couple years ago. My total protein intake per day is usually 70 to 100g, maybe 120g if I have extra servings of some meat curry. I have definitely lost some muscle mass in these couple of years but it's nothing critical and is something I will focus on as I approach 200lbs. Most of my health markers have massively improved (A1C, LDL, liver enzymes, blood pressure). I eat mostly whole plant foods with small amounts of meat, egg, and dairy. Getting anywhere near 150g protein a day would require me to significantly up meat intake. eating so much meat and dairy in a single day would not just be super expensive but also exhausting and constipating. I personally find protein recommendations from western doctors/influencers/dieticians/gym bros mind boggling. This is a recent phenomena, something that has increased in the past decade or so. First of all if you live in extremely hot and humid places, eating a lot of protein and fat is an arduous task. Imagine "meat sweats" but dialled up to 100. This is why cuisines in tropical areas have far more grains, legumes, fruits, veggies, fermented foods, etc. Second, protein is by far the most expensive macro nutrient (even if you are vegetarian/vegan) and very few people can afford to eat eggs, chicken, cottage cheese, shrimp, and protein powder all in a single day, let alone day after day! Legumes are cheap (but getting more expensive), but you'd need to eat about 1.5lb of most dry legumes (that's about 4.5lb cooked legumes) to get 150g protein. For soybeans that number comes down to about 1lb dry weight or 3lbs cooked weight, which is still a lot. The previous recommendation of 0.8 to 1g protein per KILO of ideal/lean body weight (not per pound) should be plenty for most people. Over 50% of the world doesn't even meet this requirement, forget more than double this. Muscle is absolutely important, but muscle growth can happen without stuffing yourself to the seams with protein.
Congrats on your progress! Just wanted to make a quick note/suggestion. I think 170 might be too low for you? My brother (5’ 11”) went into basic training at 190 and came out at 165. He was very lean and not “visibly muscular” like most men seem to want (he didn’t “look like he worked out”). Based off that, I think you might be aiming more for 180-190 unless you are trying to get a lean look and not a muscular one.
@@themagicknightress7132 thank you. 170lb is definitely on the lower side for me and I am also very unlikely to reach it. Hopefully I'll be able to "settle" somewhere around 180 to 190 in the next couple of years. I am not a big fan of the "swole" gym look, I am much more into professional athlete look, say a tennis/badminton/soccer player. But looks are second priority, my biggest priority is to continue to feel better, be more active, eat generally balanced meals, and have health markers under control.
@@plantahari Wow! Congrats! You seem to be doing it in a healthy way and I love how you concentrate on how you feel too! I hope your continue to get fitter and fitter.
There is no way to do that, and anyone that tells you different is trying to sell you something. Your skin can recoil to a degree, which is based on your age and how your personal skin is built (for example my skin has no elasticity, I get stretch marks from gaining 10lbs) If you have gotten fat enough to have grown extra skin tissue then it will not go away regardless of the method you use. This is not to dissuade you from losing weight, as loose skin is not really a detriment to your health like excess fat is. I'm just trying to keep you away from scam artists that are going to waste your money.
There are resistance exercises you can do even sitting down in a chair. Dumbells, but body is also a weight,just sitting and raising knees works the abs, or grip the arms of the chair to lift yourself up...just few eg.s
I did sitting workouts when I sprained my ankle last summer. There are quite a few on YT that are great and helped me break a sweat! I hope you recover quickly.
Thank you so much for this really helpful info! I'm busy trying to lose more weight around my midsection, and I have definitely noticed the biggest difference focusing on getting more lean protein and lots of strength exercises.
Basically to loose fat u just need build biggest muscle first, feed muscle, and its all coz big muscles burn fat/energy more then ab, and or lil muscles would. Also every body is different, so plz test what foods ur body can tolerate and is allergic to. Oh and cheak on what ur feeling more energised/full for longer like, are u feeling more full for longer with fats or carbs? I would recommend other YTber trustworthy girl, but not sure if can or should.. Anyways I've been subbed for months or even year or 2, but didn't see most vids still.. :( one day tho! One day.. binge on Abbey's vids all day!😅
I’ve been weight training and trying to recomp but what I’ve found is that I am very good at maintaining around this current body weight! But I have seen big gains in strength and muscle! So I guess that means it’s working??
I had to quit the Hernried Center keto diet bc there was too much food, and they required participants to purchase a minimum amount of food packets (they formulated some special food replacements)
I use LMNT and love it!!! I put the unflavored one in coconut water and it’s amazing. It’s also helped me maintain normal electrolytes as my anti-epileptic drugs decrease my sodium levels.
Scr*w the scales! I said "goodbye" to the scales about 10 years ago: because I don´t give a poop about how many kilos I weigh, but focus on body fat percentage! Low body fat does not equal low weight! Looking into the mirror and taking measurements makes much more sense than stepping on the scales every day or week. You gotta ask yourself: Do you want a "pretty" number on the scales or do you wanna be and look fit and athletic?
So how does it work for exercise if you're on medication to control your heart rate? For example, I'm on such a medication and it's really hard (and probably not a great idea anyway) for me to raise my heart rate and so I wonder how I'm supposed to exercise particularly with those movements that increase heart rate? This is, by the way, probably my favorite of your videos...
I had baby #4 9ish months ago. Before my last few pregnancies, I got skiiiinnny running and naturally being a small eater. Im definitely at my non-pregnant heaviest and I have these amazing muscles from crossfit (and I'm stronger than I've ever been), but my belly isn't budging and I'm still 20 pounds overweight. I'm debating now if it's better to be skinny and no muscle or thick (especially around the belly) with muscle. Thoughts on which is healthier?
Thanks, Abbey, these are great tips! I’m currently trying to lose a few pounds after I had an injury and couldn’t workout. I’m already slim, just want to get back to my preferred body fat percentage, so it’s not a long journey m thankfully, but I need to be extra careful that I don’t lose too much muscle weight. I’m glad to see that I have already followed most of your tips, but I have also learned some new things. I’m especially surprised by the spot-reducing, that might explain while I don’t tend to store much fat in my legs - I’m a runner.
Oh! The difficulty after regular cyclical dieting and what it causes…I mean I knew it gets more and more difficult but I missed this piece of the puzzle! And just to think the culture I grew up in: my mother, grandmother, family friends, even classmates who didn’t need it were always on some crash diet! If only we knew… And about spot reduction - oh wow! This is completely new to me. Thanks for the info. Also for translating the article bc that title was Greek to me 😂
What exactly do you mean by the second stage of spot reducing fat, like for example if you want to loose fat in your legs and then you go running a lot/jogging, what do you mean by "you need to have a super high energy expenditure after your workout"? I don't get get, maybe its a language barrier, but I mean before the third stage where you say that you need to have less calories than you consume, what do you mean? Do I need to go running again straight after I do my workouts or do I need to do higher intensity muscle workout in my legs again??? I seriously can't understand what you are saying. Can you explain again please? Most warm wishes.
What if it’s a diet that is more of lifestyle for health reasons .. (migraines and hormone issues) that you lose a lot of weight and also muscle ? What can be done to gain muscle back without gaining weight .. ? Thanks so much !
Amazing as always Abbey i love your chanel!!! Helping us so much! Could you do an analysis about Bryon Johnson actually? People are hyping him with his project of reversing age. But as someone struggling with OCD and Anorexia, I am shocked about this is glorified! People should not take it as an example. Have a nice Day! :)
after a long work day i tend to watch videos on silent with automatic subtitles and throughout this video its "dies" instead of "when a person dieTs" 💀😂
Just curious, does muscle loss in "healthy BMI" individuals on a weight loss journey mean that only muscle tends to get lost more easily in this scenario, or if muscle and fat are getting lost at the same time (except muscle loss is a lot less desirable and therefore highlighted as a risk?)
There’s more fat in that bowl than protein. Egg whites for the win people! If you weight 300 lbs, sure you’ll loose weight on Abbey’s diet. If you only need to loose a few pounds, then you’re going to need less calories.
Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/ABBEYSHARP to get your free sample pack with any purchase.
How much of a difference do hormones play in the weight Loss/ muscle equation
Love LMNT!
I love LMNT too. I work in a special education preschool and need to to keep up with the kids! Their flavors are amazing!
Isn't "Cutting" what you're talking about, not body recomp?
From what I know, body recomp is losing fat while building myscle.
Cutting is losing fat while maintaining muscle which is what you started your video with.
I’m so happy she’s finally doing videos for people that want to lose fat. She has so much knowledge, but I feel like UA-camrs are afraid to bring up these subject for fear of being labeled fat-phobic or part of diet culture. It’s 100% okay for people to want to lose fat if they want to improve health or reach a certain ( healthy) aesthetic. When reputable nutritionists shy away from providing good info, it leaves everyone susceptible to fad diets and bad info.
Losing weight does not equal health
@@hotwasabi1085you're right. but just a reminder: losing weight may not be the same thing as health in some situations, in others it's very necessary for health. besides, there's nothing wrong with losing weight for aesthetic purposes, as long as it's done properly. everyone is free to live in a body they are comfortable with ❤
That’s not true. Focusing on weight is NEVER important for health. Incorporating healthy behaviors like exercise, eating a variety of foods while listening to your body, etc are good for health and may in some cases cause weight loss but not always.
And I disagree that there’s nothing wrong with losing weight for aesthetic purposes because that is rooted in fat phobia
Okay? And so what if it's fat-phobic. Not everyone wants to be fat. Some of us actually want to look good and if you are mad about that then that's on you @@hotwasabi1085
This was the **mentally** healthiest weight loss video I’ve ever seen. I’ve lost 4 pounds recently still eating all my fav foods and trying to maintain a healthy MINDSET without getting sucked into diet culture. I’m a *~*science girly*~* so I’m so so so down for this
I’m using the term **science girly** from now on ☺️
Cut to me 5 months later and I’m 37 pounds down with so much energy feeling incredible 🥹🥲
Are you doing some sort of exercise too?
@@hinaqureshi7176 yes! I used to be a competitive athlete so I have some background but I do weight lifting and after losing slit 15-20 pounds I started running - I never lifted weights before and could never even run a mile all the way through :) weight lifting is fun and makes me feel powerful and running shows me how far I have come
If you want to lose fat and maintain muscle, evidence based tips summarised below:
1. Resistance exercises (strength and weight) is most effective but endurance is way better than nothing. Ideal sweet spot is 10 sets of exercises for each muscle group per week or 3 workout days per week, at high intensity so you’re training near muscle failure. This is ideal for professional style results, all movement is good movement.
2. Protein is important for maintaining and protecting muscle, 0.8 to 1 grams of protein per pound of body weight will be enough for most people. E.g. for a 160lb person, this looks like 120-160 grams of protein per day.
All the best with your health and fitness goals 💛
Thanks for the sum up! 😀
I do however think it might be grams per kilogram...at least it would make more sense to me! 🙂So no worries if 160grams seems like too much. it would only be 72grams or 2.5oz!
@@tiyutsu4619thanks ☺️ I just watched the video back to double check and Abby said 0.8 to 1 gram of protein per pound of body weight will be enough for most people☺️
@@tiyutsu4619 it's not actually, it'd be 1.8/2g per kilogram haha. I know it's a lot but it's possible!
I find a lot of UA-camrs now are scared to mention intentional weight loss and act like it’s unhealthy/impossible/fatphobic, so thank you for presenting the facts 👌🏻
lots of these UA-camrs are just that... UA-camrs. They are not nutritionists, they do not know much science.
Never clicked on one of Abby’s videos so fast before
same 😂
Sameeeee
Yay welcome
Same! Just got out of the shower and am still dripping lol
Me too lol😂
Thank you Abbey! I have been trying to boost my metabolism after my journey so I think this will help me get healthy.
1. Exercise (preferably resistance, but endurance or any exercise will do)
2. Protein
Resistance exercise makes up 87% of fat loss, I repeat, fat loss not weight loss necessarily, and following a high protein diet with a caloric deficit (that ought not to be too high in order for you to maintain your weight loss, crash diets are not a healthy option for maintaining your metabolic rate) makes up about 13% of weight loss.
High protein diet in the long run could destroy your kidneys so... also there is almost no protein deficiency in the US or around the world, even 20+ protein deficient underweight vegans from birth (for example if they come from vegan families) even with terrible diets are still living and are not dead from "protein deficiency" they could die from severe anemia eventually but I don't know if protein deficiency even exist. I mean there is no medical term for protein deficiency you just became anemic from lack of iron. Almost everyone eat too much protein. Some people around the world eat like 6% protein 80% carbs and live 90 years old.
@@adamwalicki9958I realize you probably mean well, but what you’re saying isn’t very helpful. Your argument is one that has convinced scores of people to go vegan. It is not, however, the full picture.
The protein needs for athletes are significantly higher than what would be considered a dietary “protein deficiency.”
Vegans tend to quote these arguments (and have been doing so for at least 3 decades), but we’re not talking about the *minimum amount of protein necessary to not become ill,* (which is what you’re describing).
We’re talking about reliable clinical findings demonstrating the *minimum amount of protein necessary to not ACTIVELY LOSE MUSCLE while reducing fat,* which is a very different goal.
I’m not sure where you got the idea that a high protein diet can “destroy your kidneys,” but I’d love for you to drop your receipts on that claim.
@@MeloniousThunk
I did look up „high protein diet kidneys“ on pubmed, but if that is too much hustle: pubmed.ncbi.nlm.nih.gov/25489333/, given I may post this reply containing a link. Its only the 5. or so result, but its got the relevant information in the abstract.
That a high protein diet is putting strain on the kidneys is not contested at all :)
One can mitigate the effects by drinking a lot, but that does also strain the kidneys.
Best is to not completely overdose protein (as in staying in the recommended range), at least most days.
@@adamwalicki9958 fyi: the medical term for protein deficiency is kwashiorkor. It is usually only seen in cases of near starvation, and only in poverty-stricken regions of the world, generally in young children/babies. It's extremely rare in developed countries.
@@sini234so i read more of the article and its saying a high protein diet is "bad" only if you don't pair it with vegetables or get all your protein from low quality animal proteins (red meat, eggs or dairy) however this study doesn't address the quality of the meat, eggs and dairy. Was it 100% grassfed or the crap most ppl eat??
Awesome video, as always! As a former ed patient, I was so scared of dieting (and I was a couple of kilos overweight), as it had the potential of triggering old habits that I'd worked so hard to conquer... Let's just say that with a bit of discipline, more exercise and watching some of Coach Greg and your content; I've lost 9 kilos in 3 months, I feel great and I'm now at the lower end of my BMI, with toned arms, legs and no saggy skin, YAY!
Thank you for making a fat loss video. As someone whose goal is body recomp, I get tired of weight loss videos because it isnt for my goal. I dont think I need to lose any more weight lol my goal has nothing to do with my weight rather where my weight comes from. I wish we talk about this more because I feel weight loss is all the craze and it doesnt resonate for most folks like me
I cut my calories too much, it was so devastating I was tired, I loss muscle and my metabolism slow down. I been applying your information and I feel way better. I also get to eat more.😊
I really enjoy this channel and am thankful for all the advice and scientific insights. Also that it keeps being mentioned she doesn’t intend this for anybody and is just here to spread information and wants nobody to feel pressured. Very wholesome, thank you for your content!
I like this approach of “I’m not advocating you lose fat, but if that is what you want to do with your body, here is how you can do to have the best results on your long term health.”
OMG! This couldn't come any better time because I'm now trying to loose excess weight as fat and retain or gain a little muscle as well! Thank you Abbey!
Good luck!
your tips have been so important for me as i have been trying to (gradually) lose 10 pounds over the past couple of months. for me, the advice i need to follow is all about adding more protein, more veggies, and being intentional with meal prep to prevent convenience food overeating. thank you for all that you teach us. it has truly made me responsible with my diet and for the record, i never, ever feel deprived while i try to lose weight. in fact, i actually feel empowered because dieting gives me a reason to be more intentional with food :D
Thank you for the no-nonsense explanation. I have EDS and sometimes lose my muscle and gain more fat from long periods inactivity because of pain flares. I’m always concerned that as I get more active again and my weight starts going down, that I’ll lose the muscle and be at risk for more pain.
I know it doesnt apply to everyone, but bc I have a medical condition that requires regular steroid rounds and causes periods of extreme inactivity; what helps me personally is when I actually increase calorie intake as I return to activity and adjust my macros to do a build muscle phase first. Focus on exercise only and build up to a heavy exercise routine. Then I switch to slowly incorporating calorie deficits/ readjust macros as well when Im where I feel strong. I dont fully understand the science but if you have a lot of muscle to build back regularly, it is solid.
Omggg I haven’t watched you in 3-4 years and all I can say is. The makeup evolution?!?!? STUNNING!!!! I’m glad I’m rediscovering you and making sure to subscribe this time around ☺️
So glad you’ve stopped shying away from sensible videos about weight loss!
Thank you Abbey! I’ve been watching your videos for awhile now, and discovered just how poor my food mindset was, and your videos have really helped me improve that. I find myself constantly saying “food doesn’t have a moral value” whenever I catch myself thinking negatively. It’s my new mantra! 💛
You're literally a Godsend to the entire internet
Thank god for abi sharp. I'm so sick of 'nutritionists' and fitness instructors on social media flogging their protein powder and massive amounts of protein despite having little to no training in nutrition coaching. Please don't believe anything about diet on social media unless they're citing sources like Abbey does.
Been watching your channel for years. It feels like I'm watching a real TV special watching your vids. Your channel has come so far and I appreciate and enjoy all your vids. Plus you're glowing!! love u abbey
Aw thanks love
Losses and gains happen all throughout life. Have to be able to accept when we do well just as much as when we don't. If we can accomplish our goals and live within practical means that should be healthy to be able to live with purpose and fulfillment. Love yourself and others.
Agreed!
yeah yeah fat acceptance, we get it
Body autonomy is the best form of body positivity. 💖
Wow, not sure what caused the change, but I'm glad Abbey is finally making videos to help people lose weight - and fat - rather than basically saying people should just accept their weight and size (even when those things are causing them a variety of difficulties). I hope she continues making these since the reality is that the medical community and insurance companies punish people for being overweight, while also giving conflicting information or no information or support at all to help people arrive at a healthier weight. Personally I'd love this kind of video on the topic of intermittent fasting, especially for women trying to lose weight - especially since she mentions here that it can cause increased muscle loss.
Weight does not cause difficulties. A world build for thinness does. Focusing on weight loss is so unhealthy
@@hotwasabi1085 Girl, please. I'm not thin by any means but being very overweight definitely causes issues and can literally kill you. We should definitely accommodate larger people more but let's not pretend that being obese is healthy
@@hotwasabi1085 would you explain that to my past 20+ kilos overweight self who experienced heavy breathing after a short walk and was at an early stage for insulin-resistance? I'm not too sure that society was the culprit, fat and unhealthy eating habits were. Stop spreading anti-scientific facts that are going to make others' lives miserable.
I had gsv surgery and can totally tell I’ve lost muscle.. it’s so hard to even pick up my 5 year old now. I definitely felt stronger 100 pounds heavier.
I’ve lost 20 pounds and became healthy weight but barely changed physically. Thank you for this.
Thank you for sharing this. I want to lose weight for health reasons. My weight gain was a result of significant life changes and mental health healing so I want to learn how to take care of my body instead of dictate my body through disordered eating, shame, and restrictions. The protein part is going to be hard for me because I eat mostly plant-based
This was really good! Love seeing the studies! The "spot reduce" stuff was really interesting and totally makes sense - I have a friend who is overweight but commutes all year round by bike so has really low fat stores on their legs. It may be partly where they don't naturally store fat, but I think the cycling has an impact.
I also liked that you made this accessible to beginners to exercise by saying that X is the ideal, but Y and Z are beneficial.
I am 15 months post partum and I am currently trying to lose fat while gaining or maintaining my muscle mass. It has been really slow, but I'd rather it be slow and sustainable and easier rather than adding to my already higher cortisol levels from the reduced quality sleep. I aim for 180-200g of protein per day, 20mins of weight training per day and 4L of water (still currently breastfeeding if anyone thinks the protein and water is excessive, this is what feels right to my body). I have to assess my body each day and adapt my workout, or skip it and rest if I have had a rough night with the baby. It's such a balancing act doing all this with a kid!
Yeah it’s probably a combo of having more muscle in the legs to create definition and carrying weight in the upper body. I think most women do carry fat in the chest/torso/butt and not so much the legs
I bike a lot because I don't have a car and I also do a lot of cardio on the elliptical but I carry much more fat in my lower body than upper body. I am a normal weight, but my body has always had more of my fat in my lower body.
So challenging with a new one. Take care mama❤
@@laurelpowell8536 Same here. My lower body just grows much faster in general. I store quite a lot of fat there and my muscles there react like crazy to any training stimuli. I call them my thunder thighs :D
Omggg I just started a deficit to shave off some extra fat because I want my muscles to pop more and it’s good to know I’m on the right track 🙂
We love a good (scientifically backed) chit chat about body recomp
Could you discuss oat milk soon? A lot of people are claiming it “makes you fat” and contains a lot of horrible additives. It feels a little fear mongering and ignorant of people with dairy allergies and intolerances, because their not offering alternatives, just calling oatmilk “evil”.
Hi Abbey! I love this chat and cook format! Could you please link the recipe for what you're making in the description? I am sure they're all on your website but some it isn't as clear what you're whipping up so I might not guess what to search. Thank you 🙂
It’s a variation of this recipe www.abbeyskitchen.com/caprese-egg-cups/
More like this please!! So informative ❤❤
Just ordered the electrolyte powders! Never actually bought from any of Abbeys sponsors but this one I think I'll use for running in the heat!
As I am obese, the scale does matter for me. I wish people would only lose weight like if it was recommended by a doctor (in my case) instead of going for fad diets that aren’t the healthiest. I think we do need a culture shift in the areas of body shaming and fat loss, while still maintaining bodily autonomy.
Personally I think we really need to separate health from body image. Because I don't think anyone should be shamed for their bodies, but at the same time people no longer even realize at what point excess fat becomes unhealthy (some people even in the healthy weight category can be overfat) we're still lingering in the wrong aspects of each extreme. Being lean isn't about being attractive, its about being healthy. Most people do not care about their health, and that's fine. But we've strayed so far that even those who do want to be as healthy as possible are not able to find the resources to meet those goals. Since the current climate sees even very overfat, yet not obese, bodies as being "healthy enough" a lot of people live under the illusion that they do not need to lose any more fat even if they are striving for optimal health. It's like telling a runner that the marathon is over when they still have another mile to the finish line. Their goal was to complete a marathon and by lying to them that robbed them of their achievement.
And I think its perfectly fine when people don't want to care about their health. It's honestly the status quo to not sincerely care about our own health, that's what most people do. As long as it's an informed decision that people are making I think it should be a completely judgement-free decision.
Doctors tell people to lose weight for all sorts of bullshit reasons. My weight is also in the “obese” category and I have learned how to live a healthy life with no focus on weight. I hope you can too.
@@hotwasabi1085 it's definitely a mind fuck
Abbey dropping some science here, gotta keep in mind recomp is temporary and only suitable for certain situations (such as mentioned here, a detrained status being another)
Health-minded, practical information on diet and exercise…who knew??!! Love this, Abby!
I like that she cites her sources
Hi Abbey! Huge fan and respect your content immensely! I’m really curious about part of this video though. So, around the 7:50 mark you say about fasted exercise and that it results in fat loss but not overall weight loss. Isn’t that the point though? That we want the loss to be in fat?
Aah this video showed up at an important time in my life. Going to be using this as a guideline. Thanks Abbey! 👏🏽
Love your no nonsense videos! Can you please post the recipe for the egg-protein muffins you made? Thanks in advance!
I've always liked Abbey's kitchen videos but lately i have LOVED them. Such a great and informative video. Thank you!
I've heard from expert bodybuilders that the recommended amount of protein for those considered overweight or obese was supposed to be based on "lean weight" and not their current weight? If you're 200lbs and trying to lose a significant amount of weight, should you still be consuming 200g of protein per day?
The unfortunate thing is that I really struggled to eat protein rich foods. I just don't Like most of them. Eggs, meat, tofu etc. Now the fiber, I can do 😂 all my favorite foods are packed with it. Fruits, veggies and whole grains
Hi Abbey, I love your videos ! I was wondering if you had science-based tips for healthy nutrition while eating less meat ? I want to reduce my carbon impact as much as possible and I'm having difficulty finding science to make choices on plant-based nutrition
Following- I’d love more on this topic too
I really like this one! Good stuff Abbey
Can you post about benefits or cons of fat free food like Diet Coke and yogurt
Abby, is it ok to eat rotisserie chicken every week? It’s my go to for salads but I’m scared of the health effects
I'm a 6'1 dude currently losing weight. My "ideal" range would be between 170 to 185lbs, and I'm currently around 230lbs down from 320 a couple years ago. My total protein intake per day is usually 70 to 100g, maybe 120g if I have extra servings of some meat curry. I have definitely lost some muscle mass in these couple of years but it's nothing critical and is something I will focus on as I approach 200lbs. Most of my health markers have massively improved (A1C, LDL, liver enzymes, blood pressure). I eat mostly whole plant foods with small amounts of meat, egg, and dairy. Getting anywhere near 150g protein a day would require me to significantly up meat intake. eating so much meat and dairy in a single day would not just be super expensive but also exhausting and constipating.
I personally find protein recommendations from western doctors/influencers/dieticians/gym bros mind boggling. This is a recent phenomena, something that has increased in the past decade or so. First of all if you live in extremely hot and humid places, eating a lot of protein and fat is an arduous task. Imagine "meat sweats" but dialled up to 100. This is why cuisines in tropical areas have far more grains, legumes, fruits, veggies, fermented foods, etc. Second, protein is by far the most expensive macro nutrient (even if you are vegetarian/vegan) and very few people can afford to eat eggs, chicken, cottage cheese, shrimp, and protein powder all in a single day, let alone day after day! Legumes are cheap (but getting more expensive), but you'd need to eat about 1.5lb of most dry legumes (that's about 4.5lb cooked legumes) to get 150g protein. For soybeans that number comes down to about 1lb dry weight or 3lbs cooked weight, which is still a lot.
The previous recommendation of 0.8 to 1g protein per KILO of ideal/lean body weight (not per pound) should be plenty for most people. Over 50% of the world doesn't even meet this requirement, forget more than double this. Muscle is absolutely important, but muscle growth can happen without stuffing yourself to the seams with protein.
You don't really need that much protein to be healthy unless you have very specific aesthetic goals.
Respect!
Congrats on your progress! Just wanted to make a quick note/suggestion. I think 170 might be too low for you? My brother (5’ 11”) went into basic training at 190 and came out at 165. He was very lean and not “visibly muscular” like most men seem to want (he didn’t “look like he worked out”). Based off that, I think you might be aiming more for 180-190 unless you are trying to get a lean look and not a muscular one.
@@themagicknightress7132 thank you. 170lb is definitely on the lower side for me and I am also very unlikely to reach it. Hopefully I'll be able to "settle" somewhere around 180 to 190 in the next couple of years. I am not a big fan of the "swole" gym look, I am much more into professional athlete look, say a tennis/badminton/soccer player. But looks are second priority, my biggest priority is to continue to feel better, be more active, eat generally balanced meals, and have health markers under control.
@@plantahari Wow! Congrats! You seem to be doing it in a healthy way and I love how you concentrate on how you feel too! I hope your continue to get fitter and fitter.
I love your content and genuinely appreciate this video so much! Thank you!
Your edits are always on par. Thanks for the laughs and the facts. 😊
Thank you thank you thank you ABBEY!! This information is a gift for me and I’m so grateful!
Can you take a look at Liz Seiberts video on her diet & what she eats in a day?
I see some affinity between your videos and Layne Nortons’. I like the grounding in science
THIS is the content I’m here for!!! Thank you Abbey, you’re the best ❤
Great video. Can you do a video about how to avoid loose skin when you lose a lot of weight.
There is no way to do that, and anyone that tells you different is trying to sell you something.
Your skin can recoil to a degree, which is based on your age and how your personal skin is built (for example my skin has no elasticity, I get stretch marks from gaining 10lbs)
If you have gotten fat enough to have grown extra skin tissue then it will not go away regardless of the method you use. This is not to dissuade you from losing weight, as loose skin is not really a detriment to your health like excess fat is. I'm just trying to keep you away from scam artists that are going to waste your money.
Helpful. I'm already doing all the tips except I can't exercise right now because I'm recovering from a broken ankle. Horrible timing!
There are resistance exercises you can do even sitting down in a chair. Dumbells, but body is also a weight,just sitting and raising knees works the abs, or grip the arms of the chair to lift yourself up...just few eg.s
Wishing you a speedy recovery❤️🩹❤️🩹
I did sitting workouts when I sprained my ankle last summer. There are quite a few on YT that are great and helped me break a sweat! I hope you recover quickly.
Thank you so much for this really helpful info! I'm busy trying to lose more weight around my midsection, and I have definitely noticed the biggest difference focusing on getting more lean protein and lots of strength exercises.
oo
I started following you a little over a year ago. So happy I did! Great information and delicious recipes! Geez wish I had found ya sooner.
Basically to loose fat u just need build biggest muscle first, feed muscle, and its all coz big muscles burn fat/energy more then ab, and or lil muscles would. Also every body is different, so plz test what foods ur body can tolerate and is allergic to. Oh and cheak on what ur feeling more energised/full for longer like, are u feeling more full for longer with fats or carbs? I would recommend other YTber trustworthy girl, but not sure if can or should.. Anyways I've been subbed for months or even year or 2, but didn't see most vids still.. :( one day tho! One day.. binge on Abbey's vids all day!😅
I’ve been weight training and trying to recomp but what I’ve found is that I am very good at maintaining around this current body weight! But I have seen big gains in strength and muscle! So I guess that means it’s working??
I bike everywhere i go and do a lot of cardio on the elliptical but carry most of my fat in my legs and butt not my upper body.
This is such an interesting video, on an unrelated note i would love to hear your opinions on liz seibert and her content.
I love your shirt in the LMNT ad!
Can you go over Bryan Johnson's diet? I saw a video on it and it was bonkers.
This is one of the videos I saw of someone trying it for 7 days. (They lost 6 pounds.) ua-cam.com/video/jqAVkQbR9mo/v-deo.html
I had to quit the Hernried Center keto diet bc there was too much food, and they required participants to purchase a minimum amount of food packets (they formulated some special food replacements)
This is such good information. Thanks for posting!
I use LMNT and love it!!! I put the unflavored one in coconut water and it’s amazing. It’s also helped me maintain normal electrolytes as my anti-epileptic drugs decrease my sodium levels.
Oh that’s a great idea! It’s def helped me w my dehydrating medication I’m on
Walking most days , weights
2xweek, dancing, three x week. I’m trying!
Scr*w the scales! I said "goodbye" to the scales about 10 years ago: because I don´t give a poop about how many kilos I weigh, but focus on body fat percentage! Low body fat does not equal low weight! Looking into the mirror and taking measurements makes much more sense than stepping on the scales every day or week. You gotta ask yourself: Do you want a "pretty" number on the scales or do you wanna be and look fit and athletic?
The "20 minutes later.." voice, was that Nando from What We Do in the Shadows? 😄
Such great information!!! Thank you soooo much for sharing this ❤️🔥❤️🔥❤️🔥
Thanks for the informative video! These are my fave.
Thank you for this video. ❤
So how does it work for exercise if you're on medication to control your heart rate? For example, I'm on such a medication and it's really hard (and probably not a great idea anyway) for me to raise my heart rate and so I wonder how I'm supposed to exercise particularly with those movements that increase heart rate? This is, by the way, probably my favorite of your videos...
Does jumping the rope count as an aerobic exercise?
yes
I had baby #4 9ish months ago. Before my last few pregnancies, I got skiiiinnny running and naturally being a small eater. Im definitely at my non-pregnant heaviest and I have these amazing muscles from crossfit (and I'm stronger than I've ever been), but my belly isn't budging and I'm still 20 pounds overweight. I'm debating now if it's better to be skinny and no muscle or thick (especially around the belly) with muscle. Thoughts on which is healthier?
Thanks, Abbey, these are great tips! I’m currently trying to lose a few pounds after I had an injury and couldn’t workout. I’m already slim, just want to get back to my preferred body fat percentage, so it’s not a long journey m thankfully, but I need to be extra careful that I don’t lose too much muscle weight. I’m glad to see that I have already followed most of your tips, but I have also learned some new things.
I’m especially surprised by the spot-reducing, that might explain while I don’t tend to store much fat in my legs - I’m a runner.
Oh! The difficulty after regular cyclical dieting and what it causes…I mean I knew it gets more and more difficult but I missed this piece of the puzzle! And just to think the culture I grew up in: my mother, grandmother, family friends, even classmates who didn’t need it were always on some crash diet! If only we knew…
And about spot reduction - oh wow! This is completely new to me. Thanks for the info. Also for translating the article bc that title was Greek to me 😂
Would you be able to do more videos on insulin resistance/prediabetes
I agree Mango Chili is amazing, looking forward to this video.
Yesss
Abbey you really are a gem in the diet culture world. ❤
What exactly do you mean by the second stage of spot reducing fat, like for example if you want to loose fat in your legs and then you go running a lot/jogging, what do you mean by "you need to have a super high energy expenditure after your workout"? I don't get get, maybe its a language barrier, but I mean before the third stage where you say that you need to have less calories than you consume, what do you mean? Do I need to go running again straight after I do my workouts or do I need to do higher intensity muscle workout in my legs again??? I seriously can't understand what you are saying. Can you explain again please? Most warm wishes.
Can you do a video on a diet for someone with gastroparesis? Asking for my mom!!!
thanks abbey :) awesome science and stating facts as usual
Hi Abbey, could you break down going plantbased?
Didn’t expect a video like this from Abbey, but welcome
What if it’s a diet that is more of lifestyle for health reasons .. (migraines and hormone issues) that you lose a lot of weight and also muscle ? What can be done to gain muscle back without gaining weight .. ? Thanks so much !
Abbey! I love your content! Your videos are very very helpful. I just wanted to know why the palm of your hands often look a bit yellow? Is it tan? 💛
Most of the protein recommendations are in kg not lb. Even your chat is in kg.
So for a 160lb person that would be about 57g to 70g.
how can you gain weight healthily, especially with low appetite!
Amazing as always Abbey i love your chanel!!! Helping us so much! Could you do an analysis about Bryon Johnson actually? People are hyping him with his project of reversing age. But as someone struggling with OCD and Anorexia, I am shocked about this is glorified! People should not take it as an example. Have a nice Day! :)
I was just thinking about this and you made this video
after a long work day i tend to watch videos on silent with automatic subtitles and throughout this video its "dies" instead of "when a person dieTs" 💀😂
Hahaha
Yes! Finally something different!!
Just curious, does muscle loss in "healthy BMI" individuals on a weight loss journey mean that only muscle tends to get lost more easily in this scenario, or if muscle and fat are getting lost at the same time (except muscle loss is a lot less desirable and therefore highlighted as a risk?)
There’s more fat in that bowl than protein. Egg whites for the win people!
If you weight 300 lbs, sure you’ll loose weight on Abbey’s diet. If you only need to loose a few pounds, then you’re going to need less calories.
Thank you for talking about weight loss NOBODY should be offended that certain people want to lose weight
I want to increase my protein intake but I don't have that kind of appetite. PS: I do exercise a little