I am an older woman who started Keto then carnivore now Ketovore with IF 2MAD for 17 months. I love this way of eating. When I grew up, we did not snack and no one around me was overweight. Look at photos of people from 50-60-70's
Very similar to my set up. (2MAD) (18:6 IF) Intermittent fasting is relatively easier to obtain on either Keto/Carnivorous diet. I tried Intermittent Fasting on standard diet, and the hunger pangs and insulin spikes never let me complete the fasts due to ghrelin hormone calls to eat. My diet now consists mainly carnivore but on 3 days a week, I will have cauliflower/broccoli or 100g of Strawberries to boost my Vitamin C, which is difficult to obtain on Carnivore. This has been the most sustainable and manageable way for me to do IF and trigger weight loss.
Great video Dr Attia and Dr Layne Norton. 👏👏. I lost 65 lbs on keto seven years ago. Now I eat more healthy carbs, lower animal fat with some avocado and mct oils. I usually eat three meals a day now in a 10- 12 hr window. I am 66 yr old, do gotta get back consistently into my home workouts again. Hello from Canada 👋
-I'm starting to realize that each person needs to find their method. Turns out, for me, 2MAD and going very long term without sugar works well, I don't feel deprived at all. But when I do eat those two meals I feast. This strategy works very well for me to feel great and keep my bodyfat at ideal levels. WHAT I see is that people are unwilling to try different methods. They won't even try IF, low carb. They keep trying calorie restriction with a high carb diet and keep failing.
100% with you, I eat much better and I look forward to meals much more as well. I’ve done longer fasting and this feels similar but much easier and I love the structure it gives my day.
@@healthyhabits3406 I'm skeptical of that, mostly because humans have done just fine for 99.99% of history without any bloodwork. With 2MAD and no-sugar I lost my bodyfat, my asthma went away, and I feel better than in my 20's. I think my body is already telling me what it needs.
🎯 Key Takeaways for quick navigation: 00:00 🍽️ *The best weight loss strategy varies for individuals; there's no one-size-fits-all answer.* 01:39 🏋️♂️ *Consistency is key; if you have an indulgence or miss a workout, focus on getting back on track immediately.* 02:35 📋 *Weight loss requires some form of restriction, whether it's calorie counting, carb restriction, or fasting.* 03:33 💡 *Choose the form of restriction that feels least restrictive to you individually; what works for one person may not work for another.* 04:14 🥗 *Claims about specific diets should be taken with caution; individual experiences can differ from general guidelines.* 05:07 🚫 *Snacking may be less satiating; reducing snacking can help with weight loss.*
I lost weight on Keto and was a low-carb convert, now I'm doing intermittent fasting (20:4), limiting calories and not worrying about carbs, and losing weight faster. For me, it's easier as I don't have to find low-carb foods, but I am realizing the mechanism is pretty much the same. I have fewer calories coming in and have to dig into fat during my fasting period. I also find it liberating to not worry about what I'm eating for lunch, since I'm not eating it. I am realizing you can lose weight with whatever method works for you. I think part of the problem is there is so much money to be made that someone is always declaring the one true diet, which just makes it harder for people who are trying to figure out how to lose weight.
Well the insulin rollercoaster of metabolic hell if you haven't experienced it... You go "Ok asians are thin I'll eat like them" SMALL portion. Steamed chicken, a bit of salt and a low sugar sweet and sour JUST ENOUGH for palate it slightly colored the rice. It was a few TBSP. Eat my small portion of what's supposed to be 2 days of food. 30 minutes later still starving. Eat another small portion. 30 minutes later still hungry. Eat another small portion. Before I know it I'm like overly full, I'm SUPER thirsty, and I'm still freaking starving. I try to drink some tea with 1 TSP of honey in it or a tea I used to drink that had a nice after taste but nor real taste in mouth, but there's not enough room for a teacup's worth of tea. Yet I'm STILL f'in hungry. So I just have to swish it in my mouth, and then sip it slowly hoping that will make my mouth less dry. When I went on keto after losing weight doing the laziest diet I could possibly do a 2000+ calorie fast food diet, I said "Ok I'm gonna eat when I get hungry." I make 6 eggs, 1 pound of ground beef, and that's breakfast. Maybe some veggies thrown into the scramble or some off brand rotel tomatoes and chilies. 6 months I'm down like 50 pounds, and I barely even got to eat much keto food because it was just eggs and ground beef, and then I wasn't hungry for like 24 hours and I bought a bunch of eggs, so I can't just like not use them so I didn't even get to try that much. It was just eggs and ground beef, and maybe some sausage and jalepenos or barbacoa in a cup at work on the rare chance I DID get hungry (worked at a Taco shop) But the thing is when I was calorie restricting I had to use a knee brace and remove an ingrown toenail like every 6 months, and my gait was all screwed up cause I had to waddle constantly. Went off keto for 2 years, kept all but 10 pounds off, but I wasn't even trying. 10 pounds over 2 years not even trying isn't even a rebound. That's like a big poop, some water weight, and like 3 pounds assuming I didn't build ANY muscle that entire 2 year stint. I did gain weight when I binged on buttercream donuts after having tried one for the first time. But in Feb went back on keto and within 4 months I lost 44 pounds, and without trying to restrict calories. The guy who got me into keto he never really curbed his hunger, they were much bigger into fat bombs than I was, I found it worth more trouble than it was worth, but I wasn't a huge snacker to begin with. When I lost like 44 pounds in 4 months going back on keto, it's not like I didn't make peanut butter chocolate fudge (no bake variety) so mix 90% dark chocolate, with some allulose, stevia, butter, peanut butter, put it in the fridge, eat a 3rd of it. 1/3 of a stick of butter is still quite caloric. Still losing weight. My friend who didn't lose weight as easily would go to the gym and run for hours, I told him he's probably decreasing his metabolic expenditure because he was already a hospital housekeeper, so there's no way he's not getting enough exercise and he put on most of the weight over the past year or 2. When you follow the guidelines, I don't think it works well. He's determined that move more eat less is the key to success, and I think just working a normal job where you are on your feet every day, and being ok with monotonous meals without having to get fancy, and change up your meals all the time is easiest. They would tell me to eat more I wasn't getting enough calories, but it's like "I have protein, I'm not hungry, what's the point" I also use better salt than they do. 5 years of on and off keto and they still use that white salt without the electrolytes. One thing I've learned from fasting is that higher quality salt helps curb hunger during a fast. A lot of time your body is telling you "We need something" when you do keto, and I doubt they were getting everything they needed. I think it's the little things that matter on whether or not you are curbing your hunger and satiety. A $10 bag of salt lasts for months.
@@makaisenki great post. could you tell me what salt are you talking about so I can look for what it is. Thank you! I have been experiencing with lots of diets and for me. The no snacking aproach is very important and also counting calories helps with this. Furthermore, there is something that is essential that I don't get see talked about much. The people around you are very important for how you manage your weight. Even if you eat clean it's hard to not go off the rails if you don't have some kind of control system. Your co workers or family might nudge you into relaxing too much or cheating too much and depending on your personality, or personal or work situation that might be hard to work around.
1:42 Wow, that's so simple but really powerful. Never really thought about making this rule something that is super rigid, but it makes sense that it ought to be the one thing that is if you're only going to stick to one.
Extreme low carb/keto is the only thing that has ever worked for me. The reason, I assume, is simple: I'm not starving all the time. Everything else, the constant urge to snack is undefeated against my defenses.
True.... I can relate to this. And also, if you have one type of carb rich food, you then crave another type, and you then start checking off each subsequent desired food, or I do anyway. It's certainly a challenge
One thing that most nutrition and weight loss experts keep ignoring in their mindset is the power of habit, and addiction in general. Food addiction is real, and it is as powerful as any drug. Being habitually addicted to eating certain foods at certain times, especially in an environment where the said food is easily available, is incredibly a strong force to deal with. Couple that with low grade stress that mismanaged, then the result is this perceived great variability for diet regimens. Just pointing out a root cause that is often overlooked. It’s at least worth acknowledging addiction and stress.
It's there but it's nothing like you explain. Also they're encouraging people, not giving them weak excuses to use when they refuse to discipline themselves in the slightest bit. If it's like you say then it won't be any trouble to get yourself addicted to other foods and lifestyle changes.
Another valuable podcast. The female case study was most helpful to me. My goal is to gain weight. I fall ridiculously short of my daily protein needs - habitually less than half. This has given me a goal and some direction on steps to take in building up some muscle. Thank you!
What’s restrictive to you may not be restrictive to me…I honestly like eating the low carb lifestyle because it also helps me feel like I wasn’t dieting while reversing my pre diabetes & other health issues….it really comes down to what is more important to you & what can you stick with long term..I’m 47 & take no meds & feel great so I feel less restrictive to actually not worry about meds & bad health outcomes like losing limbs because of diabetes like other family members , be blessed 😊
For the longest time, I always thought keto was the answer. I was never overweight myself, so I didn't have personal experience, but the only two people I ever knew that lost massive amounts of weight did so under keto. Then I tried eating oatmeal for late breakfast, baked potato for lunch, and limited meat and dairy. I weighed myself to make sure I wasn't gaining, and I actually lost like 5 lbs I never knew I had. Now I just don't even pretend to know what's right :)
Love this. I completely agree on the keto. Did it for 2 yrs and tried again several times after but only gained even more weight. Now I'm perimenopausal and the 20:4 is phenomenal and I need small treats every day. Keeps me sane... lol
My sister followed a Keto diet for over a year, she lost 35 kg and she was very pleased. Unfortunately she gained twice as much the following year and swear to never go back to Keto as she realised was extremely deprived of food in general.
Its true. I used to say "I am eating more" on Keto. When in reality I was more satiated from the increase in protein. My meals were larger but were less frequent.
100% agree as the same works for me too, as soon as I feel satisfied I stop eating, no soda or sugary foods or eating between meals, 3 meals a day & lots of water
Well I notice that when I gain weight it doesn't come on quickly, more of a gradual gain. So when I want to lose a few kg (I'm a cyclist so for hill climbing sometimes I like to be lighter than what I am) I just cut back slightly, for example, among other things I usually have two eggs for breakfast, cut back to one, cut back my cheese to one slice a day not two or more, cut my peanut butter to one serving a day, not two or more, this way I drop about a kg a week and its not hard, I might eat an extra serving of oats a day (3/4 of a cup) instead, or a small bag or two of popcorn, no other changes are necessary, for me. So yeah, cut back on fat, increase carbs works for me, more energy for better rides.
Intermittent fasting was the only thing that worked for me. I started over a year ago and just eased into the schedule only eating from 1pm-6pm window daily. This really works but if you want to really kick it up a notch, then eat more veggies, little to no sugar, and get exercise and then do larger intervals of fasting in between days. Everyone is different so you’d have to try this yourselves. ❤️
To balance out the keto eaters in the comments - I do best at getting and keeping at goal weight with high carb low fat. Suits my current life as I run and live in Asia where life is rice based and the dehydration from keto is a killer in tropical heat. Fruit, rice and fish keep me full and happy and give me the energy to run. But back when I was recovering from thyroid medication in the U.K. Atkins got rid of three stone of fat. I think we all know which is the healthiest method of weight loss. The CVD risks of long term keto are higher than high (whole foods) carbs and low saturated fat. Layne is bang on about the snacks. Snacks tend to be junk food and easy to mindlessly overeat.
At the moment, for me, the thing that works is intermittent fasting with a 4 hour window. It aggressive, very restrictive, but it's what works for me. I tried 8/16 but I can eat too much in 8 hours. To easy to eat junk food too. Now, the next step is to improve what I eat. I'm not that bad but I do eat too much carbs and I know it.
I went from 202 lbs to a range of 175 - 179 lbs now in about 8 months. I did this after reading Dr. Michael Greger's book on How not to Diet. I am 6'1" and 69 years old when i did this. Basically i went to a plant based diet strictly for about 7 months till i hit my target weight. I ate as much as i could eat of plant based products and the weight just melted off. Now I have to say i was a dedicated carnivore all of my life. So doing this was intimidating. Now i have to say that i really do not crave large amounts to meat. Now that i have hit my target weight range, i eat some meat but the quantities are much less and i have to say i really do not feel that good if i eat too much of it at any one sitting which is way less than i used to eat. So i am a believer that a diet heavily oriented towards plant based food works if you want to lose weight. You can eat all you want, but not everything you may want to eat. I also exercise, lot of cycling. I have to say that exercise alone was not enough for me to lose weight. I was consuming too many calories. My rides were consuming about 500 to 600 calories which is about what i have time for. In addition my cholesterol dropped to a normal range and blood pressure is now pretty normal. By the way, i snack quite a bit but restrict it to healthy food. I have kept the weight off now for months. I weigh myself every morning! This is critical. After awhile you know exactly what is going to happen to your weight based upon what you ate the day before. This becomes a reinforcing cycle.
I believe in everything that you wrote except for weighing yourself everyday. I think people become discouraged if they don’t see the scale move. I think once a week is adequate enough. Plus I love waiting until the end of the week to see what progress I made.
The snacking thing is huge for me personally - cutting them out has made managing my weight significantly easier and I don’t miss it at all. I saw this video not long after I started and it wholly reinforced it, if anyone’s struggling and eats outside meals I’d wholeheartedly recommend trying it.
I think this would be a situation where you go completely restrictive because you have an unhealthy relationship with said thing. And some things make that harder than others like addictive drugs, cigarettes, alcohol. But as far as food I think you can induldge in cheat meals but try to restrict something else in the process like on cheat meal day restrict it to a leg day and fast until you eat. That helped me a lot because after that meal I typically wouldn’t eat again because I was so full.
I stopped drinking all alcohol and I only eat 1200h-2000h. It’s very easy for me to maintain except the rare occasion I’m in a hotel where I’ll grab breakfast. Otherwise in 8 months I’ve lost 18kg, from 99 to 81. (I’ve been 98-108kg for 30yrs). Now at 53 I’m running for the first time ever and have a RHR of 44 and great blood pressure so much I’ve stopped meds for the first time in 25+ years. Diet and training routine is easy. ADHD might help hyper focus on times and structures.
My biggest problem concerning weight loss now is PMS. For 1 week every month, I simply cannot control my appetite, at least not at the cost of my emotion and function, even though I don’t really have a severe form of PMS. I tried most tricks to relieve PMS, but I hope someone can really take a deep look at it.
Try not to eat less but to eat better. Base your diet on fresh plant based products for 90% and just add the carbs and protein you need to sustain energy and athletic levels. If you binge, you binge healthy and you won’t gain weight. Cyclist Phil Gaimon introduced me to the daily big bowl of health. Look it up.
I do 5 days of calorie counting and 2 days of trying to make decisions which are not too bad. So Sunday to Thursday I count, Friday I plan to stay largely on track but if theres a social event in the evening I might take a few more calories, and on Saturday the same.
I’ve lost 13kg in two months from 2MAD and counting calories. If I have a “cheat” day I find it very hard to get back on track so I rarely deviate from it. I’m 137kg now, trying to get to 100kg.
After trying Paleo with CrossFit, Carnivore, Keto, the only thing that started moving the scale was high protein/low fat. I had success with a vegetable juice fast, but that isn’t sustainable.
After I decided I was finished having kids I wanted to tighten things up. Abt that time they were pushing 3 meals & 3 snacks. If I was eating 1500 cal I found I was hungry. The 100 cal snacks breakfast 300-350 lunch 400-450 etc. I wasn’t eating enough at 1 meal to carry me through to next without snacks
Best thing for me if I want to lose a lot of weight is calorie counting with a tracker app. I’ll try to eat mostly high fiber and high protein foods, but can also fit in a couple sweet things every day which is important to me to feel satisfied. It’s hard to stick to calorie counting for long periods of time, but if I combine with preparation for an upcoming event (bike race, vacation, etc) that gives me the motivation to stick to it.
I got lean by rucking 3-4 hours a day at work, 30 mins cross trainer and weights every day, diet was half healthy half trash, week days in a deficit, weekends surplus. I’ve tried restricting calories down and being less active and all I can think about is food until it sends me to the point of eating 6000 calories worth of sweets, cardio is the way with slight diet tweaks imo
Everyone is unique. But it’s so much harder for most people to stay disciplined. My best advice is to give people advice on foods they can eat. Hard to eat too much broccoli. Very easy to eat too much pizza.
yh i do imtermittent fasting coupled with a large calorie restriction and also eat the right macros on a high protien with zero carb and low fat diet. for me it works, craving come and go but generally im not hungry throughout the day and find it quite easy. at 12 i eat a three scoop protien shake with almond milk and berrys and at 4pm i eat 300 grams of chicken breast with carrots, brocollie and spinage. I basically eat that every single day without fail and no snakes or cheat days. its hard at first but honestly after 2 weeks its really easy, come 4pm im so hungry that my bland same meal i eat every day is the best thing in the world, and i eat so much protien relative to my calorie intact that it keeps me full all day until lunch time the next day. I have a couple of black, no sugar coffees in the morning as well jsut to keep me going until my shake at 12
I am a rules person. I need structure. If you tell me you can eat what you want in moderation, I am lost. I cannot eat 1 cookie. If I start with cookies or any processed sweet I do not have an off switch till I make all gone with the sleeve of cookies lol....I do know that avoiding sweets is best for me. Keto way of eating is better for me. You don't snack on keto because you are always full from your last meal. If you spike insulin you store fat...that's all i had to hear. I now eat late bkfst and early dinner..
I found out I had inattentive adhd untreated for all my life. I think alot of people over weight might find they have impulse control issues from adhd, depression, or autism.
I cook my meals, don’t consume meds, drugs, alcohol, tobacco, and junk food; have no time nor wish for exercise or snacking, so here’s my input: completely cut on sugar and fat - lost some weight, gained some depression, frequent brain fog, and fear due to almost inability to study. Added back some sugar and a bit more fat - gained back some of the weight and a full ability to study, lost brain fog, fear and depression. I guess, it’s all about your priorities at a time, so go figure…
I haven’t had “ fast food” in over a year and I don’t crave it at all. I still go out to dinner and things like that but as far as a fast food joint it’s been 15 months
It's simply about being in a calorie deficit but doing it in a way that's sustainable and so the body kind of doesn't notice! For me it's eating less carbs (especially flour based), eating less often and eating more protein and fat. Sleeping more also helps!
@@Shvabicu I don’t disagree with thermodynamics. You also have to acknowledge that our hormones play a part in how our bodies functions. We are not perfect thermodynamic vessels, we have more than that going on.
@@Shvabicu It is not scientific to argue thermodynamics for the human body. It is NOT a closed system and you have hormones that you must take into account.
I’m doing all three - CR, DR, and TR - and coupled with exercise - cardio zone 2 and light weight lifting - I met my primary goals. In order to assure sustainability, I pursued all of these steps on the margin (no heroics) and cheerfully cheated on occasion. Although not a rules guy, I dropped sweetened beverages, found time to walk every day, and committed to sleep. I made a lifestyle shift, not a program commitment. Focused on Yeses, not Nos.
I'm one of "the all or nothing" types , and if I miss, I immediately put on weight.. So OMAD, Pure Keto, Nothing in a package, no fruit, no root veg, no sweet anything, attempt zero carbs, but can't quite do that (nuts). ACV on veg.. Even with all that, 1-2hrs of zone 2 exercise every day and of course zero snacking I barely keep my weight down. Damn you genetics! I can usually keep going until some major life event - home or work stress, sickness etc.. then I tend to fall off a while, then I start over. I think the getting fit again part is more satisfying that just staying fit, so probably has something to do with it as well. Its much more satisfying to just eat chocolate lol.
you are eating too much fat. the fat you eat is the fat you wear. cut down on your fat and up your carbs for your zone 2 cardio performance. Then you should be able to keep the weight down. with zero carbs it is inevitable that you will crash and burn
We need research on morbid obesity in women. The vast physiological differences in the sexes is so overlooked. Then we can begin to unpack the path to getting leaner for women vs. men.
Eat fat! Might seem counter-intuitive but fat is filling. There's no need to eat when you're full. If you're eating for emotional reasons, that's something else to examine. But fat is fabulous, despite what we've been told for decades. My theory? If you're full and not snacking, someone isn't making money off of you. Eat a 300-gram ribeye and you won't want Pringles and Oreos later. 🥩
Citations needed. Oils, butter, fatty cuts, etc. are empirically associated with low satiation -- which makes sense, because when calories are sufficient the main satiation mechanism is bulk/volume, meaning fiber + water; protein is second. Fatty foods are low bulk and low-medium protein.
@@TerriblePerfection fat isn't very satiating compared to the other macros. I say this as a low carber myself. Veggies and fruit keep me full more than steaks
There is fat satiation and protein satiation. Two separate mechanisms. And yes eating animal fat is very healthy and good. The ribeye is a nice balance
I like that Peter admits long term keto is difficult to sustain for him. If it works for you, great. For me after 6 months, I couldn’t do keto anymore. It did bring my diabetes under control. Now I follow a low carb, high protein diet. But when I say low carb, its not I don’t eat carbs. I eat plenty of fruits and vegetables. I don’t eat crap by limiting foods with added sugars. Also as Layne said, I don’t snack.
Drink still or water with gas and don’t snack and you’ll be fine. Anytime you feel like snacking grab a protein in the form of a drink or food and that will make you feel satiated.
The big question to me is how do you fuel for your workouts and at least keep the strength you had to work hard to get and lose weight. I find that if I try to cut down on calories I feel trash for the next workouts. If it's a zone 2 ride I don't even eat anything while doing it trying to rely on my fat stores as much as I can. But the thing is I don't see a difference on the scale even over a few weeks, I'm just stable. I'm far from overweight, but I'd love to climb a bit faster like I was 3-4kg lighter :)
I ate carnivore meals in a 5h Windows for two weeks. Weight train twice a week upper body. 10k Stepa a Day. My in body scale Said I gained half kg. I got more muscle and Lost fat and most importent My visceral fat went down as well. Im turning 63 next month. Word of The Wise, no scale, just measurements and mirror😀
you fuel for your workouts with carbs bro. your muscles require carbs for glycogen for performance... your breathing burns the fat on your body, the carbs that you eat are used as fuel (not converted into fat like many believe). working out with zero fuel is a sure way to burn out. not sure why people believe that your need to be in a fasted state to burn fat?
@@Loliipopis well, the way you feed yourself has an impact on your glycemia, if you eat a lot of simple sugars your insulin level will spike, turning these carbs into fat essentially. When you're eating right after a workout it is said that there's a metabolic window where basically everything you eat at that point replenishes your glycogen stores, but it's a much more challenging process to make sure you don't lack on any micronutrients while eating the right amount of food so you're ready for your next workout while creating a caloric deficit which in my mind is the only way to lose weight. These two things kinda go against one another.
@@xGshikamaru it's not that complex bro. eat starches/sugars/fruits/veggies until satiated. Do cardio and watch the fat drop off. no need to count calories
just eat meat and eggs for 30 days. Water, black coffee, unsweet iced tea. No other rules. No timing, fasting, snack on meat is ok. Never be hungry. Weight will come off and you will never be hungry.
Ayurveda’s principles have been working for me lately: importance of agni, don’t snack, eat smaller portions, don’t have cold beverages, eat whole foods, fast twice a month etc. And the best thing with it that it’s holistic, so I don’t have to read every new research and look for every new methods
Beautiful reminder, I feel like harmonizing the body is the best way to live, and desired body composition follows. The Ayurvedic philosophy beautifully guides harmony. Gut health ➡️ grounded emotional state➡️lowered stress ➡️hormonal balance ➡️energy➡️ability to make healthy choices ➡️ healing from the inside out, and outside in 🔄
I'm not quite sure I agree or understand what's being said here, and I'm surprised at how much they talk about diet here almost exclusively. Let's assume someone has gained weight in the past but they now consume and burn 2200 kcal a day doing no exercise or barely any. If they'd want to lose weight, they could just start exercizing and burn an average of 600 kcal a day (which is honestly not thaaat much for someone with that type of profile. They would lose weight at a rate of about 1.1/1.2 pound per week. Which is totally fine. Realistacally, they COULD of course cut a calories here and there, but it's really just an option and they should not cut THAT much in order to stay in the healthy range given their new activity profile.
I disagree with the idea that restricting is a necessary quality for weight loss. [esoteric explanation for the above statement]: If the body system is disconnected from self, then reconnection is going to cascade the weight loss (not a light undertaking- debatably Life’s Work) - bypassing the symptomatic view of attempting to control the extrinsic variables. Ultimately, the body is incredible at adapting. And disharmony begs maladaptive coping. Harmony will rewire the dis-ease. (Imho)
About 9 years ago they found arsenic in the water in the state where I lived a lot of the kids came down the diabetus. For 10 yr I gotten no sleep. I sleep great I have no problems falling asleep staying asleep. But I have some real Nocturnal neighbors That pace wash clothes in out all night opening closing door they live at night & they dont work. they're up from 11 until about 4:00am in the morning. For 10 years of it killing me, That life.
Three cleans, ample greens and in betweens. That’s the diet that has helped this lifelong fat guy keep his weight in check over the last decade or so. That’s three mostly clean whole food meals, ample greens just means lots of produce and then in-betweens which is just a little bit of the bad stuff one or two small snacks per day.
Encourage healthy habits but don't claim you can help people lose weight until you can prove you have a high success rate (and you also account for how many people drop from your program because it's not sustainable for them). Given the almost universal lowering metabolism and increasing of hunger hormones accompanying weight loss long term weight loss is the exception. Sadly most claiming to help people lose weight without fairly drastic intervention (medication or surgery) long term are at best misguided and at worst fraud. I hate that's how it is as those drastic interventions have considerable risk but so many have been misled and made to feel guilty about weight rebound when they are fighting biological obstacles that are almost unsurmountable.
CICO cannot work long term for overweight. Counting calories works for people at a healthy. Professional athletes count calories, Lance Armstrong took it further and started weighing his food. But if your 5 stone over healthy weight -visceral fat, insulin problems, metabolic damage, low blood sugar tolerance, to lose all that weight will take 6-months to a year. Counting calories for that long, restrictive, hungry all the time, elevated cortisol levels, nobody has that willpower. You will crack and binge, and then Yo-Yo. Dr Attia is right, you need an restrictive diet and that diet will be specific to you. One universal thing though everybody needs to lose weight........Exercise. Intervals followed by aerobic base days even walking is the best weight loss strategy with the proper diet.
whenever i watch health-related videos, it just frustrates me incredibly because inevitably and invariably there is advice which poor people cannot apply. the info is solid, but the advice is unfortunately fairly useless for the many, many people without monetary resources.
Filling healthy foods,,,,,Eat meat, seafood, dairy., eggs..No restrictions there..Cravings for sweets go away quickly. When you are full you don't want snacks and the such and the benefits are unreal. My native people ate meat, eggs, partridge, maple syrup, fruit ,( in season,) and my people survived. This is nothing new , people! Why complicate the eating. This counting calories & other things is totally unnecessary in my humble opinion. And the weight takes care of itself, slimming down and developing natural strong muscle without working out everyday, heck, i don't work out & never have. 66 yr old female living in rural Ontario, Canada raising our own meat, having our own eggs and if we want veg, we have a garden . ( Oh, and don't take supplements ...Should l be sick or in pain..eeks
Peter, you are very lean, so you had to eat a lot of weird fat filled meals to stay in ketosis. People with metabolic syndrome can eat meat and greens and use their body fat to stay in ketosis, so their meals are more palatable. Are you willing to eat Paleo or Paleo with raw dairy?
3:01 WRONG❌. The energy-conversion efficiency (and even absorption ratio) of foods varies wildly. As do the impacts on basal metabolic rate. SO NO, they didn’t necessarily eat less “calories” or increase activity.
An insane claim is that dieting is actually a reasonable treatment for obesity when the research has established that in the long run, the whopping majority of diets fail. It has the same success rate as metastatic cancer: around 3%.You won't hear this until you are in front of your bariatric surgeon. That operation, which is the only effective method to treat such disease, still has a failure rate of around 20%. These claims must be contextualized. People should focus on not gaining weight. You are talking about reverting a somewhat slight and recent weight gain. A person who has gained about 10 to 15 pounds in a span of 5 to 10 years and is over 30 has not a weight issue. He or she has an ageing issue.
For people reading the comments, calories are the answer. Its complex and has nuance but the hormone/insulin/non-calorie hypothesis for fat loss has been rather conclusively proven to be false via research. Fung, Lustig and some of the other heavyweight in the space even published a paper basically stating that their own research couldn't find any support for the idea outside of increasing satiation. The science also shows that losing body fat is one of the most important factors in health directly (its not just a symptom of other issues like carbs/anti-nutrients etc...). That isn't to say there aren't potential benefits to keto/paleo/AIP/vegan/carnivore etc... but you will have to eat less to lose weight and that as you get leaner sensations of hunger and other side effects will happen. If you are seriously overweight and want to get to a Norton or Attia level of leanness, it will take some real effort and chasing the mythical goose via a magic diet won't work. Almost inevitably claims of "I lost 50lbs on X" are from people who need to lose twice that to get to a optimally health range of body fat. Layne is right that there are numerous ways to experiment with diet to find the one that minimizes the downside/side effects/even makes you feel better than your current diet health wise but there is no magic mechanism that causes your body to burn more significantly more fat than other diets of roughly the same calories.
You’ve clearly never tried the carnivore diet. Fat absolutely melts off at caloric baseline or even a surplus. In fact, it takes significant calorie intake to gain weight in carnivore, and that gain is lean mass. Shawn baker eats upwards of 5000 calories worth of steak just to maintain. When the body knows it is ingesting ample amounts of animal fat, it no longer is in survival mode. It burns it off readily for energy. CICO is myth- trying to apply simpleton math to a complex system.
@@NotMyRealName1 that could be true. I re-evaluate every so often and sometimes something has just slipped in and I've had my blinkers on. I don't know how to move forward at the moment.
@@desertboot9755 Good man, keep up the good fight. I struggled for years and this may or may not be helpful but the dealbreaker for me was eliminating snacks entirely. Like absolutely nothing. It was only then I realised how much I ate between meals.
@@NotMyRealName1 thank you. I eat two meals a day, nothing else. I weigh/measure and never change it (never - every blue moon I do). I don't want to go so low in calories and reduce my metabolism long term (which I've probably already done from years of deficits).
@@desertboot9755 tough one. There is sadly a huge margin for error when calculating energy intake / expenditure (which us why it succeeds so rarely in helping weight loss). What are you eating? Is it mostly fresh, or mostly processed?
I am an older woman who started Keto then carnivore now Ketovore with IF 2MAD for 17 months. I love this way of eating. When I grew up, we did not snack and no one around me was overweight. Look at photos of people from 50-60-70's
Very similar to my set up. (2MAD) (18:6 IF)
Intermittent fasting is relatively easier to obtain on either Keto/Carnivorous diet.
I tried Intermittent Fasting on standard diet, and the hunger pangs and insulin spikes never let me complete the fasts due to ghrelin hormone calls to eat.
My diet now consists mainly carnivore but on 3 days a week, I will have cauliflower/broccoli or 100g of Strawberries to boost my Vitamin C, which is difficult to obtain on Carnivore.
This has been the most sustainable and manageable way for me to do IF and trigger weight loss.
I've found that with clients and patients long term it comes down to an approach they can actually stick with. More of a lifestyle than a diet.
Great video Dr Attia and Dr Layne Norton. 👏👏. I lost 65 lbs on keto seven years ago. Now I eat more healthy carbs, lower animal fat with some avocado and mct oils. I usually eat three meals a day now in a 10- 12 hr window. I am 66 yr old, do gotta get back consistently into my home workouts again. Hello from Canada 👋
-I'm starting to realize that each person needs to find their method. Turns out, for me, 2MAD and going very long term without sugar works well, I don't feel deprived at all. But when I do eat those two meals I feast. This strategy works very well for me to feel great and keep my bodyfat at ideal levels. WHAT I see is that people are unwilling to try different methods. They won't even try IF, low carb. They keep trying calorie restriction with a high carb diet and keep failing.
100% with you, I eat much better and I look forward to meals much more as well.
I’ve done longer fasting and this feels similar but much easier and I love the structure it gives my day.
U need to get blood work
@@healthyhabits3406 You are probably right, and not the first person to say it. It would be interesting to find out what it showed.
@@Lance54689 it tells u what’s your body needs.
@@healthyhabits3406 I'm skeptical of that, mostly because humans have done just fine for 99.99% of history without any bloodwork. With 2MAD and no-sugar I lost my bodyfat, my asthma went away, and I feel better than in my 20's. I think my body is already telling me what it needs.
🎯 Key Takeaways for quick navigation:
00:00 🍽️ *The best weight loss strategy varies for individuals; there's no one-size-fits-all answer.*
01:39 🏋️♂️ *Consistency is key; if you have an indulgence or miss a workout, focus on getting back on track immediately.*
02:35 📋 *Weight loss requires some form of restriction, whether it's calorie counting, carb restriction, or fasting.*
03:33 💡 *Choose the form of restriction that feels least restrictive to you individually; what works for one person may not work for another.*
04:14 🥗 *Claims about specific diets should be taken with caution; individual experiences can differ from general guidelines.*
05:07 🚫 *Snacking may be less satiating; reducing snacking can help with weight loss.*
I lost weight for 18 weeks in a row by eating the same thing every day. I don't think many people can do that, but it made life much easier.
I’m curious what it was lol
I lost weight on Keto and was a low-carb convert, now I'm doing intermittent fasting (20:4), limiting calories and not worrying about carbs, and losing weight faster. For me, it's easier as I don't have to find low-carb foods, but I am realizing the mechanism is pretty much the same. I have fewer calories coming in and have to dig into fat during my fasting period. I also find it liberating to not worry about what I'm eating for lunch, since I'm not eating it. I am realizing you can lose weight with whatever method works for you. I think part of the problem is there is so much money to be made that someone is always declaring the one true diet, which just makes it harder for people who are trying to figure out how to lose weight.
Well the insulin rollercoaster of metabolic hell if you haven't experienced it... You go "Ok asians are thin I'll eat like them" SMALL portion. Steamed chicken, a bit of salt and a low sugar sweet and sour JUST ENOUGH for palate it slightly colored the rice. It was a few TBSP. Eat my small portion of what's supposed to be 2 days of food. 30 minutes later still starving. Eat another small portion. 30 minutes later still hungry. Eat another small portion.
Before I know it I'm like overly full, I'm SUPER thirsty, and I'm still freaking starving. I try to drink some tea with 1 TSP of honey in it or a tea I used to drink that had a nice after taste but nor real taste in mouth, but there's not enough room for a teacup's worth of tea. Yet I'm STILL f'in hungry. So I just have to swish it in my mouth, and then sip it slowly hoping that will make my mouth less dry.
When I went on keto after losing weight doing the laziest diet I could possibly do a 2000+ calorie fast food diet, I said "Ok I'm gonna eat when I get hungry." I make 6 eggs, 1 pound of ground beef, and that's breakfast. Maybe some veggies thrown into the scramble or some off brand rotel tomatoes and chilies. 6 months I'm down like 50 pounds, and I barely even got to eat much keto food because it was just eggs and ground beef, and then I wasn't hungry for like 24 hours and I bought a bunch of eggs, so I can't just like not use them so I didn't even get to try that much. It was just eggs and ground beef, and maybe some sausage and jalepenos or barbacoa in a cup at work on the rare chance I DID get hungry (worked at a Taco shop)
But the thing is when I was calorie restricting I had to use a knee brace and remove an ingrown toenail like every 6 months, and my gait was all screwed up cause I had to waddle constantly.
Went off keto for 2 years, kept all but 10 pounds off, but I wasn't even trying. 10 pounds over 2 years not even trying isn't even a rebound. That's like a big poop, some water weight, and like 3 pounds assuming I didn't build ANY muscle that entire 2 year stint. I did gain weight when I binged on buttercream donuts after having tried one for the first time. But in Feb went back on keto and within 4 months I lost 44 pounds, and without trying to restrict calories.
The guy who got me into keto he never really curbed his hunger, they were much bigger into fat bombs than I was, I found it worth more trouble than it was worth, but I wasn't a huge snacker to begin with. When I lost like 44 pounds in 4 months going back on keto, it's not like I didn't make peanut butter chocolate fudge (no bake variety) so mix 90% dark chocolate, with some allulose, stevia, butter, peanut butter, put it in the fridge, eat a 3rd of it. 1/3 of a stick of butter is still quite caloric. Still losing weight.
My friend who didn't lose weight as easily would go to the gym and run for hours, I told him he's probably decreasing his metabolic expenditure because he was already a hospital housekeeper, so there's no way he's not getting enough exercise and he put on most of the weight over the past year or 2.
When you follow the guidelines, I don't think it works well. He's determined that move more eat less is the key to success, and I think just working a normal job where you are on your feet every day, and being ok with monotonous meals without having to get fancy, and change up your meals all the time is easiest. They would tell me to eat more I wasn't getting enough calories, but it's like "I have protein, I'm not hungry, what's the point" I also use better salt than they do. 5 years of on and off keto and they still use that white salt without the electrolytes.
One thing I've learned from fasting is that higher quality salt helps curb hunger during a fast. A lot of time your body is telling you "We need something" when you do keto, and I doubt they were getting everything they needed.
I think it's the little things that matter on whether or not you are curbing your hunger and satiety. A $10 bag of salt lasts for months.
@@makaisenki great post. could you tell me what salt are you talking about so I can look for what it is. Thank you! I have been experiencing with lots of diets and for me. The no snacking aproach is very important and also counting calories helps with this. Furthermore, there is something that is essential that I don't get see talked about much. The people around you are very important for how you manage your weight. Even if you eat clean it's hard to not go off the rails if you don't have some kind of control system. Your co workers or family might nudge you into relaxing too much or cheating too much and depending on your personality, or personal or work situation that might be hard to work around.
1:42 Wow, that's so simple but really powerful. Never really thought about making this rule something that is super rigid, but it makes sense that it ought to be the one thing that is if you're only going to stick to one.
Extreme low carb/keto is the only thing that has ever worked for me. The reason, I assume, is simple: I'm not starving all the time. Everything else, the constant urge to snack is undefeated against my defenses.
True.... I can relate to this. And also, if you have one type of carb rich food, you then crave another type, and you then start checking off each subsequent desired food, or I do anyway. It's certainly a challenge
One thing that most nutrition and weight loss experts keep ignoring in their mindset is the power of habit, and addiction in general. Food addiction is real, and it is as powerful as any drug. Being habitually addicted to eating certain foods at certain times, especially in an environment where the said food is easily available, is incredibly a strong force to deal with. Couple that with low grade stress that mismanaged, then the result is this perceived great variability for diet regimens. Just pointing out a root cause that is often overlooked. It’s at least worth acknowledging addiction and stress.
It's there but it's nothing like you explain. Also they're encouraging people, not giving them weak excuses to use when they refuse to discipline themselves in the slightest bit. If it's like you say then it won't be any trouble to get yourself addicted to other foods and lifestyle changes.
I would say that addiction to food is not just habutual addiuction. It is also as bio chemical as any drug. Its just as physical.
I’m with this guy 100 percent , great points made
Another valuable podcast. The female case study was most helpful to me. My goal is to gain weight. I fall ridiculously short of my daily protein needs - habitually less than half. This has given me a goal and some direction on steps to take in building up some muscle. Thank you!
What’s restrictive to you may not be restrictive to me…I honestly like eating the low carb lifestyle because it also helps me feel like I wasn’t dieting while reversing my pre diabetes & other health issues….it really comes down to what is more important to you & what can you stick with long term..I’m 47 & take no meds & feel great so I feel less restrictive to actually not worry about meds & bad health outcomes like losing limbs because of diabetes like other family members , be blessed 😊
For the longest time, I always thought keto was the answer. I was never overweight myself, so I didn't have personal experience, but the only two people I ever knew that lost massive amounts of weight did so under keto.
Then I tried eating oatmeal for late breakfast, baked potato for lunch, and limited meat and dairy. I weighed myself to make sure I wasn't gaining, and I actually lost like 5 lbs I never knew I had. Now I just don't even pretend to know what's right :)
Love this. I completely agree on the keto. Did it for 2 yrs and tried again several times after but only gained even more weight. Now I'm perimenopausal and the 20:4 is phenomenal and I need small treats every day. Keeps me sane... lol
My sister followed a Keto diet for over a year, she lost 35 kg and she was very pleased.
Unfortunately she gained twice as much the following year and swear to never go back to Keto as she realised was extremely deprived of food in general.
Its true. I used to say "I am eating more" on Keto. When in reality I was more satiated from the increase in protein. My meals were larger but were less frequent.
"Never miss twice" --Atomic Habits
For me what works the best is:
Eat when I'm hungry but a small portion ( not completely fulfilling your hunger)...
And no soda
100% agree as the same works for me too, as soon as I feel satisfied I stop eating, no soda or sugary foods or eating between meals, 3 meals a day & lots of water
Well I notice that when I gain weight it doesn't come on quickly, more of a gradual gain. So when I want to lose a few kg (I'm a cyclist so for hill climbing sometimes I like to be lighter than what I am) I just cut back slightly, for example, among other things I usually have two eggs for breakfast, cut back to one, cut back my cheese to one slice a day not two or more, cut my peanut butter to one serving a day, not two or more, this way I drop about a kg a week and its not hard, I might eat an extra serving of oats a day (3/4 of a cup) instead, or a small bag or two of popcorn, no other changes are necessary, for me. So yeah, cut back on fat, increase carbs works for me, more energy for better rides.
Simply put: you do you and create a calorie deficit.
Sounds like the best way to me, even a flexible diet 80/20 works great in a calorie restricted diet
Intermittent fasting was the only thing that worked for me. I started over a year ago and just eased into the schedule only eating from 1pm-6pm window daily. This really works but if you want to really kick it up a notch, then eat more veggies, little to no sugar, and get exercise and then do larger intervals of fasting in between days. Everyone is different so you’d have to try this yourselves. ❤️
Works FOR you. I don't like it personally. But if it works for you, then good for you.
To balance out the keto eaters in the comments - I do best at getting and keeping at goal weight with high carb low fat. Suits my current life as I run and live in Asia where life is rice based and the dehydration from keto is a killer in tropical heat. Fruit, rice and fish keep me full and happy and give me the energy to run. But back when I was recovering from thyroid medication in the U.K. Atkins got rid of three stone of fat. I think we all know which is the healthiest method of weight loss. The CVD risks of long term keto are higher than high (whole foods) carbs and low saturated fat.
Layne is bang on about the snacks. Snacks tend to be junk food and easy to mindlessly overeat.
Low fat is extremely dangerous and unhealthy. Many people get gallstones from not emptying out the bile fully
At the moment, for me, the thing that works is intermittent fasting with a 4 hour window.
It aggressive, very restrictive, but it's what works for me.
I tried 8/16 but I can eat too much in 8 hours. To easy to eat junk food too.
Now, the next step is to improve what I eat. I'm not that bad but I do eat too much carbs and I know it.
I went from 202 lbs to a range of 175 - 179 lbs now in about 8 months. I did this after reading Dr. Michael Greger's book on How not to Diet. I am 6'1" and 69 years old when i did this. Basically i went to a plant based diet strictly for about 7 months till i hit my target weight. I ate as much as i could eat of plant based products and the weight just melted off. Now I have to say i was a dedicated carnivore all of my life. So doing this was intimidating. Now i have to say that i really do not crave large amounts to meat. Now that i have hit my target weight range, i eat some meat but the quantities are much less and i have to say i really do not feel that good if i eat too much of it at any one sitting which is way less than i used to eat. So i am a believer that a diet heavily oriented towards plant based food works if you want to lose weight. You can eat all you want, but not everything you may want to eat. I also exercise, lot of cycling. I have to say that exercise alone was not enough for me to lose weight. I was consuming too many calories. My rides were consuming about 500 to 600 calories which is about what i have time for. In addition my cholesterol dropped to a normal range and blood pressure is now pretty normal. By the way, i snack quite a bit but restrict it to healthy food. I have kept the weight off now for months. I weigh myself every morning! This is critical. After awhile you know exactly what is going to happen to your weight based upon what you ate the day before. This becomes a reinforcing cycle.
I believe in everything that you wrote except for weighing yourself everyday. I think people become discouraged if they don’t see the scale move. I think once a week is adequate enough. Plus I love waiting until the end of the week to see what progress I made.
Someone needs to send this to charles olivera...
Too late :c
Helps when every fighter prior to you is not switching from lbs to kgs and back, and then rezeroing every time....what could go wrong?
The snacking thing is huge for me personally - cutting them out has made managing my weight significantly easier and I don’t miss it at all.
I saw this video not long after I started and it wholly reinforced it, if anyone’s struggling and eats outside meals I’d wholeheartedly recommend trying it.
The diet that has wound up being best for me personally is basically snacking lol
I eat around 150-200 calories 10 times a day
@@EvilMAiqyeah everyone’s different, pleased that you’ve found a way that works for you - hope it continues!
I binge one day a week. Works perfectly and I love my binges.
Wellll--I quit alcohol completely for 29 years now. I would never "just have one". Because, here comes the cravings....
I’m 3 years in and I do not crave any drink at all
I think this would be a situation where you go completely restrictive because you have an unhealthy relationship with said thing. And some things make that harder than others like addictive drugs, cigarettes, alcohol. But as far as food I think you can induldge in cheat meals but try to restrict something else in the process like on cheat meal day restrict it to a leg day and fast until you eat. That helped me a lot because after that meal I typically wouldn’t eat again because I was so full.
You are a hero Tom!
You could train yourself to overcome this I did it. For years if I drank I drank 20 beers at once. Now I can have 2 beers every 3 months no problem.
I'm 3 days in and I'm bout relapse rn.
S
imple and direct, thanks. It was great
I lost 13k in 6 months , restrictive eating but only between 8am-4pm, and cycling a minimum of 35kms a day
You lost 13,000 pounds or kilograms?
I stopped drinking all alcohol and I only eat 1200h-2000h. It’s very easy for me to maintain except the rare occasion I’m in a hotel where I’ll grab breakfast. Otherwise in 8 months I’ve lost 18kg, from 99 to 81. (I’ve been 98-108kg for 30yrs). Now at 53 I’m running for the first time ever and have a RHR of 44 and great blood pressure so much I’ve stopped meds for the first time in 25+ years.
Diet and training routine is easy. ADHD might help hyper focus on times and structures.
You need to write a weight loss book. Seriously.
My biggest problem concerning weight loss now is PMS. For 1 week every month, I simply cannot control my appetite, at least not at the cost of my emotion and function, even though I don’t really have a severe form of PMS. I tried most tricks to relieve PMS, but I hope someone can really take a deep look at it.
Try not to eat less but to eat better. Base your diet on fresh plant based products for 90% and just add the carbs and protein you need to sustain energy and athletic levels. If you binge, you binge healthy and you won’t gain weight. Cyclist Phil Gaimon introduced me to the daily big bowl of health. Look it up.
You've tried Vitex ?
@@TSonemusic Thanks a lot, cheers
@@PaulRamen yeah didn’t work, at least not that I can notice any difference.
Consider watching Dr. Mindy fasting. She’s amazing with the female cycle.
pick a restriction that feels the least like restriction. genius!!
I do 5 days of calorie counting and 2 days of trying to make decisions which are not too bad. So Sunday to Thursday I count, Friday I plan to stay largely on track but if theres a social event in the evening I might take a few more calories, and on Saturday the same.
I’ve lost 13kg in two months from 2MAD and counting calories. If I have a “cheat” day I find it very hard to get back on track so I rarely deviate from it. I’m 137kg now, trying to get to 100kg.
How is it going?
@@classicalperformances8777 Not good, haha. Ended up losing 20kg, then fell off. Back up to 145kg.
Cheat days are good psychologically so long as you are getting mostly protein and not just gorging on sugar all day.
Have you tried walking?
After trying Paleo with CrossFit, Carnivore, Keto, the only thing that started moving the scale was high protein/low fat. I had success with a vegetable juice fast, but that isn’t sustainable.
After I decided I was finished having kids I wanted to tighten things up. Abt that time they were pushing 3 meals & 3 snacks. If I was eating 1500 cal I found I was hungry. The 100 cal snacks breakfast 300-350 lunch 400-450 etc. I wasn’t eating enough at 1 meal to carry me through to next without snacks
Best thing for me if I want to lose a lot of weight is calorie counting with a tracker app. I’ll try to eat mostly high fiber and high protein foods, but can also fit in a couple sweet things every day which is important to me to feel satisfied.
It’s hard to stick to calorie counting for long periods of time, but if I combine with preparation for an upcoming event (bike race, vacation, etc) that gives me the motivation to stick to it.
I got lean by rucking 3-4 hours a day at work, 30 mins cross trainer and weights every day, diet was half healthy half trash, week days in a deficit, weekends surplus. I’ve tried restricting calories down and being less active and all I can think about is food until it sends me to the point of eating 6000 calories worth of sweets, cardio is the way with slight diet tweaks imo
Everyone is unique. But it’s so much harder for most people to stay disciplined. My best advice is to give people advice on foods they can eat. Hard to eat too much broccoli. Very easy to eat too much pizza.
yh i do imtermittent fasting coupled with a large calorie restriction and also eat the right macros on a high protien with zero carb and low fat diet. for me it works, craving come and go but generally im not hungry throughout the day and find it quite easy. at 12 i eat a three scoop protien shake with almond milk and berrys and at 4pm i eat 300 grams of chicken breast with carrots, brocollie and spinage. I basically eat that every single day without fail and no snakes or cheat days.
its hard at first but honestly after 2 weeks its really easy, come 4pm im so hungry that my bland same meal i eat every day is the best thing in the world, and i eat so much protien relative to my calorie intact that it keeps me full all day until lunch time the next day. I have a couple of black, no sugar coffees in the morning as well jsut to keep me going until my shake at 12
I am a rules person. I need structure. If you tell me you can eat what you want in moderation, I am lost. I cannot eat 1 cookie. If I start with cookies or any processed sweet I do not have an off switch till I make all gone with the sleeve of cookies lol....I do know that avoiding sweets is best for me. Keto way of eating is better for me. You don't snack on keto because you are always full from your last meal. If you spike insulin you store fat...that's all i had to hear. I now eat late bkfst and early dinner..
It’s like if you have a box of mini donuts. Will eating 1 single donut satisfy anything? Not for me lol. I’d rather eat the entire box in a binge.
Always individual- personally low carb is my mainstay- I can eat more (2k calories) which is a lot for a post menopausal woman.
I found out I had inattentive adhd untreated for all my life. I think alot of people over weight might find they have impulse control issues from adhd, depression, or autism.
I cook my meals, don’t consume meds, drugs, alcohol, tobacco, and junk food; have no time nor wish for exercise or snacking, so here’s my input: completely cut on sugar and fat - lost some weight, gained some depression, frequent brain fog, and fear due to almost inability to study. Added back some sugar and a bit more fat - gained back some of the weight and a full ability to study, lost brain fog, fear and depression. I guess, it’s all about your priorities at a time, so go figure…
I haven’t had “ fast food” in over a year and I don’t crave it at all. I still go out to dinner and things like that but as far as a fast food joint it’s been 15 months
I love the, never do it two days in a row!
I love rice...i just pair it with great veggies and protein....long live..long grain rice!!😉👌🏿💪🏿
It's simply about being in a calorie deficit but doing it in a way that's sustainable and so the body kind of doesn't notice! For me it's eating less carbs (especially flour based), eating less often and eating more protein and fat. Sleeping more also helps!
I disagree on the calorie deficit. I think that getting and using a glucose monitor helps you understand what triggers YOUR weight gain.
@@sw6118 you cannot disagree with thermodynamics the same way you can't disagree with gravity and not expect to fall when you jump off a cliff.
@@sw6118 calorie surplus triggers EVERYONE'S weight gain. There is no way about it. This is basic physics. The laws of thermodynamics are universal.
@@Shvabicu I don’t disagree with thermodynamics. You also have to acknowledge that our hormones play a part in how our bodies functions. We are not perfect thermodynamic vessels, we have more than that going on.
@@Shvabicu It is not scientific to argue thermodynamics for the human body. It is NOT a closed system and you have hormones that you must take into account.
I’m doing all three - CR, DR, and TR - and coupled with exercise - cardio zone 2 and light weight lifting - I met my primary goals. In order to assure sustainability, I pursued all of these steps on the margin (no heroics) and cheerfully cheated on occasion. Although not a rules guy, I dropped sweetened beverages, found time to walk every day, and committed to sleep. I made a lifestyle shift, not a program commitment. Focused on Yeses, not Nos.
I'm one of "the all or nothing" types , and if I miss, I immediately put on weight.. So OMAD, Pure Keto, Nothing in a package, no fruit, no root veg, no sweet anything, attempt zero carbs, but can't quite do that (nuts). ACV on veg.. Even with all that, 1-2hrs of zone 2 exercise every day and of course zero snacking I barely keep my weight down. Damn you genetics! I can usually keep going until some major life event - home or work stress, sickness etc.. then I tend to fall off a while, then I start over. I think the getting fit again part is more satisfying that just staying fit, so probably has something to do with it as well. Its much more satisfying to just eat chocolate lol.
you are eating too much fat. the fat you eat is the fat you wear. cut down on your fat and up your carbs for your zone 2 cardio performance. Then you should be able to keep the weight down. with zero carbs it is inevitable that you will crash and burn
We need research on morbid obesity in women. The vast physiological differences in the sexes is so overlooked. Then we can begin to unpack the path to getting leaner for women vs. men.
The best weight loss strategy is to eat less or move more. Or even better, both. End.
Eat fat!
Might seem counter-intuitive but fat is filling. There's no need to eat when you're full. If you're eating for emotional reasons, that's something else to examine. But fat is fabulous, despite what we've been told for decades. My theory? If you're full and not snacking, someone isn't making money off of you.
Eat a 300-gram ribeye and you won't want Pringles and Oreos later. 🥩
Citations needed.
Oils, butter, fatty cuts, etc. are empirically associated with low satiation -- which makes sense, because when calories are sufficient the main satiation mechanism is bulk/volume, meaning fiber + water; protein is second.
Fatty foods are low bulk and low-medium protein.
@@doudline2662 No, but I don't come here to argue.
@@TerriblePerfection fat isn't very satiating compared to the other macros. I say this as a low carber myself. Veggies and fruit keep me full more than steaks
There is fat satiation and protein satiation. Two separate mechanisms. And yes eating animal fat is very healthy and good. The ribeye is a nice balance
Protein is way more satiating than fat
I like that Peter admits long term keto is difficult to sustain for him. If it works for you, great. For me after 6 months, I couldn’t do keto anymore. It did bring my diabetes under control. Now I follow a low carb, high protein diet. But when I say low carb, its not I don’t eat carbs. I eat plenty of fruits and vegetables. I don’t eat crap by limiting foods with added sugars. Also as Layne said, I don’t snack.
I find keto quite sustainable.
Drink still or water with gas and don’t snack and you’ll be fine. Anytime you feel like snacking grab a protein in the form of a drink or food and that will make you feel satiated.
The big question to me is how do you fuel for your workouts and at least keep the strength you had to work hard to get and lose weight. I find that if I try to cut down on calories I feel trash for the next workouts. If it's a zone 2 ride I don't even eat anything while doing it trying to rely on my fat stores as much as I can. But the thing is I don't see a difference on the scale even over a few weeks, I'm just stable. I'm far from overweight, but I'd love to climb a bit faster like I was 3-4kg lighter :)
I like to save preworkouts to get through those lows when I'm cutting
I ate carnivore meals in a 5h Windows for two weeks. Weight train twice a week upper body. 10k Stepa a Day.
My in body scale Said I gained half kg. I got more muscle and Lost fat and most importent My visceral fat went down as well. Im turning 63 next month. Word of The Wise, no scale, just measurements and mirror😀
you fuel for your workouts with carbs bro. your muscles require carbs for glycogen for performance... your breathing burns the fat on your body, the carbs that you eat are used as fuel (not converted into fat like many believe). working out with zero fuel is a sure way to burn out. not sure why people believe that your need to be in a fasted state to burn fat?
@@Loliipopis well, the way you feed yourself has an impact on your glycemia, if you eat a lot of simple sugars your insulin level will spike, turning these carbs into fat essentially. When you're eating right after a workout it is said that there's a metabolic window where basically everything you eat at that point replenishes your glycogen stores, but it's a much more challenging process to make sure you don't lack on any micronutrients while eating the right amount of food so you're ready for your next workout while creating a caloric deficit which in my mind is the only way to lose weight. These two things kinda go against one another.
@@xGshikamaru it's not that complex bro. eat starches/sugars/fruits/veggies until satiated. Do cardio and watch the fat drop off. no need to count calories
interesting stuff
just eat meat and eggs for 30 days. Water, black coffee, unsweet iced tea. No other rules. No timing, fasting, snack on meat is ok. Never be hungry. Weight will come off and you will never be hungry.
170g low fat protein, plenty of veg, some fruit, green tea, low calories, no ultra processed foods, your welcome ❤
Ayurveda’s principles have been working for me lately: importance of agni, don’t snack, eat smaller portions, don’t have cold beverages, eat whole foods, fast twice a month etc. And the best thing with it that it’s holistic, so I don’t have to read every new research and look for every new methods
Beautiful reminder, I feel like harmonizing the body is the best way to live, and desired body composition follows.
The Ayurvedic philosophy beautifully guides harmony.
Gut health ➡️ grounded emotional state➡️lowered stress ➡️hormonal balance ➡️energy➡️ability to make healthy choices ➡️ healing from the inside out, and outside in 🔄
What's agni?
@@mischievouscat296 the digestive fire
I'm not quite sure I agree or understand what's being said here, and I'm surprised at how much they talk about diet here almost exclusively.
Let's assume someone has gained weight in the past but they now consume and burn 2200 kcal a day doing no exercise or barely any.
If they'd want to lose weight, they could just start exercizing and burn an average of 600 kcal a day (which is honestly not thaaat much for someone with that type of profile. They would lose weight at a rate of about 1.1/1.2 pound per week. Which is totally fine.
Realistacally, they COULD of course cut a calories here and there, but it's really just an option and they should not cut THAT much in order to stay in the healthy range given their new activity profile.
wish they clipped it later, seems like the point didnt get completed haha
I disagree with the idea that restricting is a necessary quality for weight loss.
[esoteric explanation for the above statement]:
If the body system is disconnected from self, then reconnection is going to cascade the weight loss (not a light undertaking- debatably Life’s Work) - bypassing the symptomatic view of attempting to control the extrinsic variables.
Ultimately, the body is incredible at adapting. And disharmony begs maladaptive coping. Harmony will rewire the dis-ease.
(Imho)
I hate being fat
At the end of the day we are all going to die. We can live an overall healthy lifestyle while still enjoying the things we crave most.
You’re absolutely right. Enjoy yourself.
About 9 years ago they found arsenic in the water in the state where I lived a lot of the kids came down the diabetus.
For 10 yr I gotten no sleep. I sleep great I have no problems falling asleep staying asleep. But I have some real Nocturnal neighbors That pace wash clothes in out all night opening closing door they live at night & they dont work.
they're up from 11 until about 4:00am in the morning.
For 10 years of it killing me, That life.
Please tell me you've talked to them about that
So many brilliant minds, and the menopouse is still make Women life miserable.
OMAD is the BEST
Three cleans, ample greens and in betweens. That’s the diet that has helped this lifelong fat guy keep his weight in check over the last decade or so. That’s three mostly clean whole food meals, ample greens just means lots of produce and then in-betweens which is just a little bit of the bad stuff one or two small snacks per day.
So in other words, what you’re doing doesn’t work for fat loss
Snacking can be a downfall!
You are right❤️
The question was 2 and a half minutes long 😲😲😲
There's an insane amount of keto snacks! They're in gas stations
Encourage healthy habits but don't claim you can help people lose weight until you can prove you have a high success rate (and you also account for how many people drop from your program because it's not sustainable for them). Given the almost universal lowering metabolism and increasing of hunger hormones accompanying weight loss long term weight loss is the exception. Sadly most claiming to help people lose weight without fairly drastic intervention (medication or surgery) long term are at best misguided and at worst fraud. I hate that's how it is as those drastic interventions have considerable risk but so many have been misled and made to feel guilty about weight rebound when they are fighting biological obstacles that are almost unsurmountable.
Dr. Attia,sir,....how can you put a "Taco Bell" commercial in front of this video???????????????????????????
Let’s have a think…weight loss strategy……uuummm
Oh that’s it burn more calories than you take in
It all comes down to eat less calories. You have to find a system that works for you.
not really....but that is the party line....but you will not be healthy and strong eating shit and cutting calories
@@soofitnsexy Nobody said eating shit. Weight loss is about being in a caloric deficit. You can’t deny the laws of thermodynamics.
@@dawnt5587 you are wrong...I do deny it..all the time the problem with your advice is its incredibly misleading...
CICO cannot work long term for overweight. Counting calories works for people at a healthy. Professional athletes count calories, Lance Armstrong took it further and started weighing his food. But if your 5 stone over healthy weight -visceral fat, insulin problems, metabolic damage, low blood sugar tolerance, to lose all that weight will take 6-months to a year. Counting calories for that long, restrictive, hungry all the time, elevated cortisol levels, nobody has that willpower. You will crack and binge, and then Yo-Yo.
Dr Attia is right, you need an restrictive diet and that diet will be specific to you. One universal thing though everybody needs to lose weight........Exercise. Intervals followed by aerobic base days even walking is the best weight loss strategy with the proper diet.
whenever i watch health-related videos, it just frustrates me incredibly because inevitably and invariably there is advice which poor people cannot apply. the info is solid, but the advice is unfortunately fairly useless for the many, many people without monetary resources.
Filling healthy foods,,,,,Eat meat, seafood, dairy., eggs..No restrictions there..Cravings for sweets go away quickly. When you are full you don't want snacks and the such and the benefits are unreal. My native people ate meat, eggs, partridge, maple syrup, fruit ,( in season,) and my people survived. This is nothing new , people! Why complicate the eating. This counting calories & other things is totally unnecessary in my humble opinion. And the weight takes care of itself, slimming down and developing natural strong muscle without working out everyday, heck, i don't work out & never have. 66 yr old female living in rural Ontario, Canada raising our own meat, having our own eggs and if we want veg, we have a garden . ( Oh, and don't take supplements ...Should l be sick or in pain..eeks
The editing on this to show peters head knotting along when Layne is talking is so weird. It’s just a loop of the back of his head
Peter, you are very lean, so you had to eat a lot of weird fat filled meals to stay in ketosis. People with metabolic syndrome can eat meat and greens and use their body fat to stay in ketosis, so their meals are more palatable. Are you willing to eat Paleo or Paleo with raw dairy?
3:01 WRONG❌. The energy-conversion efficiency (and even absorption ratio) of foods varies wildly. As do the impacts on basal metabolic rate. SO NO, they didn’t necessarily eat less “calories” or increase activity.
Lol no. These effects are minimal at best.
An insane claim is that dieting is actually a reasonable treatment for obesity when the research has established that in the long run, the whopping majority of diets fail. It has the same success rate as metastatic cancer: around 3%.You won't hear this until you are in front of your bariatric surgeon. That operation, which is the only effective method to treat such disease, still has a failure rate of around 20%.
These claims must be contextualized. People should focus on not gaining weight. You are talking about reverting a somewhat slight and recent weight gain.
A person who has gained about 10 to 15 pounds in a span of 5 to 10 years and is over 30 has not a weight issue. He or she has an ageing issue.
No. Lose weight. Not maintain. You can’t just accept being a fatty
So funny, but simple, yet challenging. Eat clean foods in moderate portions.
For people reading the comments, calories are the answer. Its complex and has nuance but the hormone/insulin/non-calorie hypothesis for fat loss has been rather conclusively proven to be false via research. Fung, Lustig and some of the other heavyweight in the space even published a paper basically stating that their own research couldn't find any support for the idea outside of increasing satiation. The science also shows that losing body fat is one of the most important factors in health directly (its not just a symptom of other issues like carbs/anti-nutrients etc...). That isn't to say there aren't potential benefits to keto/paleo/AIP/vegan/carnivore etc... but you will have to eat less to lose weight and that as you get leaner sensations of hunger and other side effects will happen.
If you are seriously overweight and want to get to a Norton or Attia level of leanness, it will take some real effort and chasing the mythical goose via a magic diet won't work. Almost inevitably claims of "I lost 50lbs on X" are from people who need to lose twice that to get to a optimally health range of body fat. Layne is right that there are numerous ways to experiment with diet to find the one that minimizes the downside/side effects/even makes you feel better than your current diet health wise but there is no magic mechanism that causes your body to burn more significantly more fat than other diets of roughly the same calories.
You’ve clearly never tried the carnivore diet. Fat absolutely melts off at caloric baseline or even a surplus. In fact, it takes significant calorie intake to gain weight in carnivore, and that gain is lean mass. Shawn baker eats upwards of 5000 calories worth of steak just to maintain.
When the body knows it is ingesting ample amounts of animal fat, it no longer is in survival mode. It burns it off readily for energy. CICO is myth- trying to apply simpleton math to a complex system.
Has anyone ever seen an overweight vegetarian or vegan?
yes
Metabolic flexibility
100%
Well there’s no best strategy.. just kind of said .. hey guys, it’s not a one size fits all, disappointing clip
I can't seem to manage eating at a deficit constantly. I don't snack, eat very strictly, weigh and count. No matter what - I can't lose.
I’m going to go ahead and suggest that you aren’t eating as strictly as you think you are…
@@NotMyRealName1 that could be true. I re-evaluate every so often and sometimes something has just slipped in and I've had my blinkers on. I don't know how to move forward at the moment.
@@desertboot9755 Good man, keep up the good fight. I struggled for years and this may or may not be helpful but the dealbreaker for me was eliminating snacks entirely. Like absolutely nothing. It was only then I realised how much I ate between meals.
@@NotMyRealName1 thank you. I eat two meals a day, nothing else. I weigh/measure and never change it (never - every blue moon I do). I don't want to go so low in calories and reduce my metabolism long term (which I've probably already done from years of deficits).
@@desertboot9755 tough one. There is sadly a huge margin for error when calculating energy intake / expenditure (which us why it succeeds so rarely in helping weight loss). What are you eating? Is it mostly fresh, or mostly processed?
Carnivore diet!
Is trash
Eat less!
You are lean. Keto is great for weight loss and reversal of metabolic syndrome.
♿️♿️♿️
It’s elementary Watson, eat less. Intermittent fasting is the best tool.
Bla bla bla I need more clean facts