How to Lose Fat (EAT CARBS!)
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- Опубліковано 6 чер 2024
- If you want to learn how to lose fat then you are going to have to possibly re-learn how to eat carbs. Let’s face it, you have likely been told that eating carbohydrates is making you fat. While there may be some truth to the rumor, it is only because you have been eating them excess. That said, there are some built-in pitfalls that make including carbs in our diets something that we have to be mindful of, however I am going to show you what those are and how to work around them in this video.
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The key to fat burning is that you need to be in a hypocaloric state. Due to the tendency we have of overeating carbs there is some logic to the fact that by eliminating them from our diets we will consume fewer calories overall. That said, the replacement of the carbs has to come from somewhere. In the case of keto diets it comes in the form of fats and proteins, mostly from dietary fats.
The issue with this approach is that the macronutrient we are replacing them with is twice as calorie dense as the carbohydrates themselves.
Not to mention, it is often the case that the method we use to lose fat and drop weight in the first place is the one we are going to have to continue to use if we want to see long term permanent changes. It is here that I find the keto diet approach difficult to sustain.
So, instead of looking to exclude carbohydrates from your meal plan you need to learn to coexist with them.
That doesn’t mean that there aren’t pitfalls that we need to be mindful of however. First there is no denying the fact that carbs taste better and create more cravings than say isolated proteins or fats. It is likely due to the fact that our brains are hard wired to seek out sugars and glucose to fuel its function. Beyond that however is the additional information that carbs are not nearly as satiating as fats or proteins.
So there are definite reasons for why many people are trying to reduce them or even eliminate them from their diets these days but again, I do not believe this sets you up best for long term success. Any diet plan that is deprivation based, while it may help you to lose fat in the short term is not going to be something you can stick with forever.
In general, there are three main categories; simple sugars, complex starches and fibers. Eating carbohydrates from the fibrous carb category will have the least pronounced negative impact on rapidly raising your blood sugar levels and resultant insulin spikes.
The additional fiber present in these foods not only blunts this effect but also makes them more “bulky” food options. Add in the healthy nutrient boost these foods provide with them with plenty of vitamins and minerals and it is easy to see why the majority of the carbs you eat when you are trying to lose fat should come from here.
The simple sugars are the nutrient low carbs that are worth eliminating from your diet if you want to be ripped and lean year round. It is here that many will reach for these types of foods when enjoying a cheat meal or day. It is here however that if you delve too often, you will find frustration in not being able to achieve the body fat levels you are after.
The starchy carbs are the ones we perceive as generally “healthier” but can still present hardship if we overeat them. These are the oats, grains, pastas, breads, etc. This is the area that I believe we need to learn how to include in our meal plans and put to work fueling our bodies and muscles if we want to see the best results not to mention long term sustainability.
Beyond the identification of the types of carbs however we need to employ additional strategies to keep them helping us and not hurting our fat loss efforts. Learn the composition of the carbohydrates you are eating. Aim for carbs that provide no more than 10-20 percent of their total carbs from sugars. This information is easily available online.
Watch the video I have on dividing your plate for success and entertain the idea of a low fat diet as an alternative to low carb eating for a more sustainable plan.
And lastly, don’t forget to train with weights to compliment your diet to lose fat. Building lean muscle is always going to help you in your efforts to lose body fat. The more lean muscle you have the more storage capacity you have for blood glucose in the form of muscle glycogen.
The bottom line is, if you are looking for how to lose fat and want a step by step plan for getting it done permanently, you need a complete plan with workouts and meal plans laid out for you day by day. Those are all available for you at athleanx.com via the link below.
If you are looking for more videos on jeff cavaliere’s meal plan or how to eat to burn fat fast, be sure to subscribe to our channel via the link below and remember to turn on your notifications so you never miss a new video when it’s published. - Навчання та стиль
Losing body fat can be a simple process, if you know what to do. I can show you the best and fastest way to lose 5 lbs of body fat - ua-cam.com/video/8bshv_9HWw4/v-deo.html
Thankyou!
Is there a percentage you would recommend staying within for fat? I know you don’t track things but I do as it works for me, So knowing a rough percentage would be helpful.
50-35-15
Carbs -protein- fat..
I use that as a general guide always can make adjustments ..
And remember it matters the quality of carbs protein and fat your digesting..
Hope it helps
@@mralek15 15% - 25% is a good range if you're talking about body fat
Yeah. It’s not rocket science. Eat clean. Be in a calorie deficit. I did a 1700 calorie a day diet. With my weight in protein daily. Consistent workout routine. 260 to 180 in 9 months.
Shirtless = Workout video
Shirt On = Nutrition talk
Long Sleeve Shirt On = Business negotiation
Suit On = World War 3 Announcement
HAHAHHAHA LAST ONE GOT ME
😂😂😂
That third one 😂😂😂😂😂😂
😂😂😂😂😂
good one mate!😂
He's talking about carbs, but he's thinking about face pulls
😂😂
Haha
Funny
LOL
Kinobody approved
Jeff: "today I'm going to take a seat, and I'm inviting you to do the same."
Me, watching this video on the toilet: "way ahead of you, buddy."
Me too
Can’t, I’m doing the squat
Heeeyyyyy! #PoopNation
💯
Same
Jeff raises both arms at once when he's talking to avoid muscle imbalance.
Hahahahhahha
Hahahahahahaha facts
Jajajajajaja
This comment wins !
😆
Wife: he’s probably thinking about other women
Jeff: I carried the shopping bag with my right arm, now I need to go back and buy some stuff and carry it with my left arm to avoid muscle imbalance
Edit:My reply comment section involves people arguing over if my comments underrated or not, and they literally had a aggressive argument pretty sure that’s more funny then my comment
underrated comment
@@km3946 how is the comment underrated? It has 170 likes in the first hour... You dumb, aren't you?
@@dominicvanniekerk5457 my guy chill, the disrespect was not needed.
@@dominicvanniekerk5457 is there a cap on how many likes you should get in an hr? you're ignorant aren't you?
@@km3946 dude.... My point is that you can't call something underrated in the first hour from posting, it just doesn't make sense. It's like calking a movie or new song underrated after a day or 2. We are now clear, aren't we?
I eat carbs everyday and I shock my body by not going to the gym every day. You know...need to confuse my body.
Right!! I shock my system too, by drinking Mountain Dew code red every once and a while instead of just regular Mountain Dew!
No, bro, you're doing it all wrong!!! You're supposed to shock your body by going to the gym once a month in order to slowly walk on a treadmill while eating pizza and tootsie rolls!!!
Muscle confusion by just not working them
Lol
work out every day non stop 24/7 till you pass out that's how to shock your body then repeat the process
When I started lifting regularly, I found inconsistencies in my energy and lift. I had to develop a routine for what I ate and when. After lifting heavy, I also felt like crap for a long time until I ate rice. I was taking in a lot of protein, but not enough quality carbs - rice has really hit the spot. If I eat rice one to two hours before lifting, I get maximum energy at the gym, and quick recovery afterwards. Rice is key for me.
Have you tried oatmeal?
@@jameshenry2656 I used to eat oatmeal, but haven't in a long time. Rice is just so much quicker and I don't get sick of the taste and texture.
Thanks guys. I love rice and oatmeal and sweet potatoes.
Does it matter if it's brown rice or white rice?
Brown or white rice?
When Jeff wears a shirt, you know he is gonna have a serious talk with you.
S\aaaax
ua-cam.com/video/5-5CD6bTZyQ/v-deo.html
LMFAO
T shirt 😳
When Jeff's doesn't wear a shirt you know he's gonna have an even seriouser talk with you. Hahaha this guy is absolutely amazing
Jeff is never as passionate as when he's talking about nutrition & not hurting one's body with incorrect form. He's the real deal.
Wait are you saying he is more passionate when he's talking about proper form and nutrition
Ain’t with talking about face pulls
A man that chases our success before his own. He knows that giving honest information will keep people coming back better than "cheap hacks and fitness secrets" will. Which isn't a bad thing. With his way everyone can win.
Him ngl, never had any health issues or any women that got a problem with the turtle neck.
Some mfs just lack hygiene, and that is a detriment regardless of whether or not you’re circumcised lol
@@youraveragehotdog6836 there is no proven health benefits but is easier for hygiene purposes. In some countries/religions is a cultural thing.
Excellent video, thank you. Your speaking style is direct, confident and honest. It's easy to stay interested in what you're saying. So glad i found this video at this particular time.
Jeffs son sees his dad with a shirt on: “I’m in trouble”
😂😂😂😂😂😂😂
Time for the nutrition talk, son
Without his shirt on:
Lol you’re funny
@@mango1570 hmm...
Jeff’s body doesn’t have muscles.
Jeff’s muscles have a body.
Ew lmao
😂
Hilarious
Lmao
LOL
Wow this was such a great and comprehensive video. Exactly what I was looking for. Thanks so much!!
Thanks, Jeff. I think your perspective on a sustainable diet is ultimately the right approach. Great video.
Jeff: carbs are addictive & bad for you
Also Jeff: we can’t avoid them because of all the modern shops with processed carbs so might as well eat them! They make you feel good!
Class A Drug addict: drugs are addictive & bad for you
Also drug addict: we can’t avoid drugs because of all the drug dealers are everywhere so might as well take them! They make you feel good!
@@HowDidIGet3700Subs
Also Jeff: we can’t avoid them because of all the modern shops with processed carbs so might as well eat them! They make you feel good!
He literally never said that. That was not his reason for eating carbs at all.
Jeff: eat carbohydrates.
Me: way ahead of you on this one.
Fred - pasta and potatoes gang rise up.
Lolol
Yup. The carb phobia nonsense needs to stop.
Late 50's, 5' 10", 175lbs, about 18% body fat, pretty muscular, pretty lean. Eating spaghetti with a ton of sauce at work. The circle guy looks at me and asks is it wise to eat so many carbs. Before I could answer, I heard someone else in the background say, Look at him. Looks to me like he's doing something right! :)
@Bernd DasBrot The video is about eating carbs. Telling people to not fear carbs. This discussion is about the same thing. My comment was in the vein of the conversation...that is, one CAN eat carbs and not think they're going to make you fat. Nowhere in my comment did I say anything about how frequently I eat pasta, and nowhere was I suggesting it was 'healthy'. But thanks for cherry picking a comment and twisting it to fit your perspective.
Even when explaining the pull of carbs, he's doing face pulls.
Hah, it's true
He would be appalled at everyone’s face pull form at my gym.
SUPRISE! I am the funniest YTer evah!!!! Just kidding, it was no surprise. Everybody knew already. HAHAHHAHA!!!! That was an amazing joke (it was real talk though). WAWAWAWAWA!!!! Good afternoon, dear daniel
@@AxxLAfriku and that's on mental illness
lol
You are probably the most respected fitness guru out there Jeff. Love your stuff.
bruh
Watching Athlean have probably been the best thing I've ever found on YT..!
NOTIFICATION SQUAD GIVEAWAY - It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!
giveaway.athleanx.com/ytg/eat-carbs
If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
Hi
Sorry for bad English.
I ate pancakes today with maple syrup along with skyr topped with roasted pears and a fiber supplement. I'm finally following Jeff's tips... kinda 🤣
lmao i won the first time
Do I win?
.
"I have carrot cake once or twice a year"
🤣 This guy kills me
He murdered you
Use to be 1x a year, only on his b day... Once or twice now... :O 😯
He can actually eat carrot cake and make it in a super healthy form with less than half the calories but that’s for a different time.
“I splurge once or twice a year”
Me every weekend:
Christian Benett half the calories is still too much
Always love your videos. Thank you so much for sharing this. Much appreciated.
I am so glad I found this channel.
Thank you Jeff!
Instructions unclear. Ended up doing 3 sets of face pulls
haha shit thats a good one man I laughed IRL
Garrett F 😂
Hahahahahahahahahahahhaahahahahahahahahahahahahahahahahahahahahahahhahahahahhahahahahahahhahahahahhahahahahahahhahahahahahhahahahahahhahahahahhahahahahahhahahahahhahahahahhahahahhahahahahahahhahahahahhahahahahahahhahahahahhahahhaahhahahahahahhahahahahhahahahahahhahahahahahahahahahahahahahahhahahahahhahahahahhahahahahhahahahhahahahahhahahaha
Changed my life ua-cam.com/users/postUgkxIUm04tAgSzlAhCWEr7VlRptRAMVsjeAC I will never eat the same ever again. "Unless you physically trip and your face lands in a box of donuts, there is no such thing as a 'slip'." Get that mind set and you'll win again and again.
I’m still waiting for the video where Jeff tells me I’m not eating enough ice cream.
Keep waiting.
You’re actually not eating enough whip cream*
@Sunbro I'm assuming you're joking cause damn that is dumb
@@xxlilraedexx8252 You might want to look up the nutritional profile of heavy cream.
@@AtlasJotun we're talking about Ice cream, not heavy whipped cream
Thanks Jeff for a difference of opinion. It’s wonderful to hear your view point as well!
I eat keto &.... I'm actually watching this to learn something if I feel it will improve my overall health and fitness. Your videos are extremely informative. KEEP UP THE GREAT WORK!
Jeff: We need to talk.
Me: slowly leaving the slice of pizza to listen to my master.
@Brian Babin whos mikey?
Yea I put the cheezits away. XD
@@valiantgamingOG turtle ig
Shrek dying
ua-cam.com/video/5-5CD6bTZyQ/v-deo.html
Does a veggie pizza count tho?
I personally appreciate this video. As someone who largely eats a ketogenic diet, this is a strategic move that I make as it fits the various goals that I am after. I applaud you for doing this video in a respectful manner. Hope all is well, Jeff. Keep on rocking!
I was scrolling down the comments wondering what Thomas would say about this... and then there you are!
The average American is obese and is going to die due to high carb intake.
the low carb diet is not at all about maintaining a lifestyle of low carbs. it's about reversing your diet long enough to let your kidneys, liver, and pancreas all get into a healthy enough condition to function properly again. 6 months of no carbs should do that to most people.
After 6 months of keto, I can now drink milk and have the same effect of an energy drink due to the sugars.
The keto champion has arrived
Both of these men ROCK! Though, I'm giving the nutritional edge to Thomas! I'm biased. I've personally experienced the healthy effects and sustainable approach of eating a low/lower carb diet. I'm glad Thomas chimed in. You guys should do a video together discussing these matters in greater length.
Wow nice to see thomas commenting. Thomas I lean more to your style of eating. No pun intended. I have lost 80 lbs keto,fasting with no working out. I follow Jeff more for the workouts. I work out hard but have slacked on the keto some. Still fast and plan to keep fasting. Fasting is best thing I have done. Anyway I hoped the working out would off set my not so faithful keto but even tho I need to lose 20 or more pounds I have lost no weight since cardio and heavy lifting. I have put on some muscle. 45 year old male here. I'm happy regardless. I feel better. I listened to what jeff said but I have learned my body and carbs even tho I love I cannot eat daily without weight gain.
Thank you so much. This video really helped me. I needed to know how to eat healthy carbs in moderation without having cravings for more carbs. Took me quite some time to find this information. Thanks again!
I really appreciate your voice of balance, reason and common sense!
2:23 "...and permanent success is the only thing I'm interested in." That explains a lot Jeff
It has to be a life style choice if it is going to last.
I mean, like, isn't that the only success that's actually successful...
Matthew Pursell this is based
@@coledorillo6685 u care to point out how...
I really enjoy how: 1) Jeff gets real. 2) His knowledge and both reliable and inspirational. 3) Make you feel motivated by how he preaches what he practices. Thank you Jeff for all your content!
Thanks Jeff, I keep telling all my friends all these crazy roller coaster diets about sustainability. I went from a 40 waist to 33 waist in three years I’ve maintained 16 pounds off. And a lot of help from you
Sustainability is all about making it a lifestyle change instead of a trendy thing to do every Jan 1.
833???
This is gold in form of knowledge. Thank you sincerely.
Jeff: Eat carbs
Asians: say no more
*ate a bowl of noodles and two things of rice*
THENX: Excuse me?
Eat rice, take it or leave it
Here all we have is rice
Yeah we need rice to live😂😂
Also I want to add here for the people who wants to loose weight. Get comfortable not feeling full all the time. A lot of people confuse not feeling full with hunger. I know because I felt like that too. You should be eating enough but you should not be eating until you are full all the time. I know it's hard but if you condition yourself like this long enough your body and mind will adapt to it. And good luck for all mu fellow lifters. 👍
Taking your time helps immensely. I always make it a point to eat slowly and give myself time to feel satiated. I see so many people shoveling food down as fast as they can instead of just slowly eating until they're satisfied. You can eat 2 pieces of pizza in 15 minutes or 6 pieces in 15 minutes. In 30 minutes you either won't be hungry or you feel like hell 'cause you're stuffed.
That is perfect common sense. If we eat as we are designed to eat and only eat nutritious meals in portions that sustain life and not eat all kinds of crap until you’re full or beyond full your body will respond accordingly.
if you like to feel full and satisfied just eat until you are full one or two meals a day with intermittend fasting
Yes this advice holds true.
That’s how I lost 10lb in 1.5 months last summer and got to a healthy weight
Wonderful message Jeff. When folks figure it out they will have the ah hah moment! I come back to these videos to share them to new people who are on the journey to self improvement in health and fitness. Don’t delete these videos anytime soon. Somewhere out there is someone who is on “day one!” And they need good folks in the industry with real advice.
Both work and both have their place in people's journey. If you are gut-healthy and metabolically healthy, carbs are awesome. But to heal the gut? No way. High-fat all the way.
I seriously can’t believe all this good Information is free. This really has changed my way of living for the better. Thank you!!
Jeff: *”Eat carbs to lose weight”*
General population: _”Impossible!”_
The general population eats the SAD. They don't care about diet.
But u have 15k(
General population have no clue what they are talking about they think anything that doesn't sound natural even if it is isnt good for you and they prioritize weight loss over being healthy at least 40 year old moms do
The SAD is mainly carbs
@@youraveragehotdog6836 not ALL 40yr old Moms, Dude. But you are so right about the General Population
People like Jeff should speak at schools. Let the students leave with some actual beneficial knowledge.
This
Hear hear!
Agreed!!
Brendan Tovey 🤣 That’s just what happens when you allow the government to get involved in public schools. I’ll probably have to homeschool my kids in the future. But my school isn’t too bad yet, I live in Texas, but with all these Californians migrating here, I expect Texas to only get worse
Human biology is literally talked in schools, a lot of which is centered around nutrition; big problem is that most people (like you apparently) never pays much attention in school.
Glad you said that people are different. I enjoy eating a moderately low carb diet, about 150 g per day. I also save my carbs till the end of the day, like after 6 to 7pm. This keeps my insulin sensitivity high all day. One day per week, generally Saturdays, I have a big carb day starting around 4pm till midnight. I'll eat 500 to 600 g of carbs, french bread with butter, pizza, ice cream, one or two beers. Yes, I'm four to five pounds heavier Sunday morning, but it's all mainly water retention. Once I get back to my regular diet, all that weight is peed out by Thursday. I've been eating this way for over 7 years, all my labs are great, I can deadlift 455lbs for three reps, and I'm 67 years old.
@Frederick Navarro, Sounds like you have a great plan that works for you. Thinks for sharing.
I think a re feed day is always good. Like a replenishment once a week
are you over weight?
Awesome bro! Keep it going you have changed my life brother!
"There is too much of a [face] pull of carbohydrates on us every single day..."
He even does the motion.
0:03
Oh, dear God... That can't be unseen
I love how he's so passionate about his job
another great video, thanks Jeff.
Great info. Thanks Jeff for sharing all this for frree.
the program athlean xero are kicking me, is very recomendable, thank you brodel. Greetings from Argentina!
Jeff - love your videos. Always informative and spot-on. What you put in your mouth far outweighs how much you work out. I changed my diet, did not go hungry, and lost 25 lbs without even trying
This is very useful - thanks Jeff
Very insightful! I had searched, "Replacing carbs w protein" but this approach seems pretty solid.
“keto crusaders” lmaoo
Lmao
ua-cam.com/video/5-5CD6bTZyQ/v-deo.html
Keto "followers".
Greetings from Slovakia. Jeff, as many other people around the world I really admire you. I´ve been watching your videos since 2011 and I wish one day I will look so good like you. On your appeal to let you know which topics we want you to cover here are my suggestions:
1. Can you do a video especially on type I and type II muscle fibres? How to focus on them, their ratio in each body parts, etc.
2. Thank to your advice we know that the leg extensions are a bad exercise. What is your opinion on legpress or hack squats? Are they a bad options, especially because of the pressure on spine?
3. In a 2015 video Quick shoulder mobility drill you used a resistance band and during this drill your arms were travelling behind your body almost to your glutes. Isn´t it a risky position for shoulders?
4. Hamstring stretch: anterior pelvic tilt vs. butt wink
5. Joint nutrition (glucosamine, chondroitin, MSM): real effects, benefits, dosing.
6. Tribulus, glutamine, carnitine. Do they really have some benefits or are they just waste of money?
7. Pros and contras of drinking plain water (chlorine, minerals)?
8. You showed us how to take dumbbells prior to doing flat benchpress. But what is the safest way for taking them before doing benchpress on negative bench with head down and then put them back on ground?
9. What is the best shoe option for wearing in the gym: sneakers, powerlifting shoes, bare foot?
10. We already know how to sleep in the right way. But what body position do you prefer while watching TV?
And last, but not least: Is there any way to get your autograph? Seriously. (And maybe Jesse´s as well.)
I can answer number 6: they are complete waste of money.
I'm interested in 9 and 10.
#10 - is a question Jessie might answer. Hard to imagine Jeff watching a lot of TV
Thanks
I don't want to be mean but you should ask different questions if you have been watching him since 2011 and wish you will look good "one day".
Probably the best vid on the subject! Absolutely good stuff. Thank you👍
I've found that carb cycling works best for me to lean out while still keeping muscle. Fri-Sat are high cal / carb days, sun - Thurs are low cal / low carb days. Too many carb days in a row makes me softer. Love your content Jeff
@Papo Nack carb loading on the weekends is probably the way to go.
I am started to do that bc I learned in another video that after you go low carb for several days, at first you burn body fat but then you taper off so you need carbs again to shock your body levels.
I am very disciplined so I don't care what I have to do, how little carbs I can have...all I care about is the most effective way to burn as much body fat as possible!
I am starting to do cardio while fasting right after I wake up. I heard that burns body fat.
@@MilkyWayGalaxyy I started a lean bulk since this post but I've also started intermittent fasting for 15 hours mon-saturday no fast on sunday. It really works well boosting the metabolism. Fasting hours are 8pm-11am makes it easier
@@apetheicon1337how has this been working for you
Jeff has carrot cake twice a year and sweet potatoes is like dessert to Jeff ....This is next level lol....
me two its easy
You get un-used to sugar in your diet (sorry but I'm assuming you're american because I am and you made it sound hard to cut sugar out) and the slightest bit is like OMG SO SWEET lol. Dude we go to a chili place pretty regularly and the corn bread with a bit of honey is my dessert! Most desserts are way too sweet for me now and I don't count that as a negative :)
@@kristinc6370 ^^^
After doing keto for a while , i had a bite of a bakery cake and almost vomited from the sweetness
@@r0e404 When you drop processed sugar intake, you'll find a supremely ripened strawberry is one of the sweetest fruits out there. Watermelon is both sweet AND heavy.
Sweet potato with some butter is just proper good. I weened myself off processed sugar by going with 50% unsweet tea 50% sweet, gradually reducing the sweet tea ratio until it was next to nothing (maybe 5% just because I wanted some taste for chilled tea, but hot teas are always unsweet).
After a while, you end up like this:
ua-cam.com/video/54GJA83JFI4/v-deo.html
I'm almost 60, female and never had an easier time in my life staying slim. I credit most of this to my diet which if full of complex carbs. I have told my overweight friends this for YEARS (the ones that ask me that is) They NEVER listen. So they still have no energy and they are still overweight. They are still starving themselves, doing fad diets and over dosing on cardio.
@@angelaolmos7318 I guess I'm blessed I don't have diabetes, cancer, autoimmune disorder or joint disorders, or any health issues at all. So I guess I can get away with just eating a healthy whole food diet, including complex carbs. I feel lucky that I don't have the damage that many do. I'm very grateful.
Some of us have a carb sensitivity, even to healthy carbs. In my case, my body hates them. I swell and feel horrible. I tried eating more good carbs and nope. Can't do whole grains nothing or I become inflamed. My feet swell up which makes walking uncomfortable. Not everyone is the same. I have great energy on low carb. I feel so much better. You have to listen to your body and go with what works for you. If your body can handle it, that's great. I wish mine could. Doctors have tried to guilt me into eating a lot more carbs, but it just doesn't work and I couldn't lose weight. I gained. Good luck to you.
What would a typical day's worth of food look like and do you have three meals a day, no snacks?
@@patc8735 It can very of course, but I'll give you a rough idea. I do eat 3 meals a day and typically don't snack but if I'm ever hungry at all, then I'll have some nuts or fruit or really anything but I don't usually get hungry between meals. So breakfast most often is oatmeal with fruit & nuts. Lunch might be brown rice or quinoa with some kind of beans (or tofu) with a couple kinds of steamed veges and some hot sauce (or if it's tofu, then I use some sesame oil and coconut aminos) or whole grain tortillia with chopped lettuce and chopped veges with some kind of sauce for flavoring, and again beans or tofu. I usually throw on some avocado 3 or 4 times a week. Or sometimes a sandwich, which always includes veges or a salad on the side. Nuts on salad quite a bit too .Dinner can be similar to lunch (if I don't have tofu for lunch then I might have it for dinner.) but both meals always include at least 2 vegetables and some kind of green leafy thing. I don't eat a lot of meat, but I do eat grass fed beef once a week. I also eat Sardines or canned salmon once or twice a week for the calcium and protein. I have chicken here and there. I eat A LOT of sweet potatoes, sometimes every day. Or regular potatoes too. So basically a whole food plant based diet, with meat here and there. So lots of veges, nuts, seeds, whole grains, potatoes, fruit, some healthy organic meat, tofu, beans, fish. VERY little processed food. I don't know if this sounds good to you, but I love every meal I have. Of course I use other seasonings etc too. My meals are pretty big so I think that's why I don't get hungry and snack.
@@patc8735 I also do eat cheese maybe once or twice a month (or whenever I want it) same with eggs. But nothing is off limits for me. If I want dessert or ? I'll have it. But my diet is so clean and I eat quite large portions of whole food, and it seems to make me feel so good, that I've kind of lost much desire for cake or icecream etc.......because after I eat those kind of things, I don't feel as good as I do, when I just eat clean.
Agreed. Been following your advice and I'm seeing great results. Thank you Sir. Mad respect.
Have you ever lied, lusted sexually, disrespected parents, stolen, thought bad thoughts, hated someone, sinned sexually (fornication, Adultery …) etc
All humans have sinned in thought, word or deed. Therefore, none of us are good and able to get into Heaven and will be justly judged and sent to eternity in Hell! But God out of His love sent his son Jesus (also God in Human flesh) to die on the cross for our sins and rise again from the dead (nobody can do that only God).
Jesus said if you Repent of your sins and put your complete trust in Him for your salvation, you’ll have eternal life, given to you as a gift (this message is not to be ignored; seek God today). Your thoughts?
John 14: 6 Jesus said to him, “I am the way, the truth, and the life. No one comes to the Father except through Me.
I've been having great success with carb cycling, that is I eat high carbs on training days and then almost keto on the off days and I've been shedding crazy weight
“1-2 cheat meals per year” lmfao
What’s the point
"meals". it's a piece of carrot cake.
If you look at his food that he eats, each meal looks normal and not skimped in anyway. He's talking about indulging in shitty food. He's also saying that eating the right carbs and fats won't have negative effects like weight gain, but rather keep you health because your body needs carbs and fats to survive.
Birthday and thanksgiving 😁🍻🍗
thats my week
Carbs are NOT the enemy! (When used wisely.)
@J G Could you please elaborate on that or point on the right direction? Thnx
Okay so.. if you carry more fat than lean muscle tissue, at any weight.. than keto can have its advantages for sure. Because your body is like a warehouse of stored energy waiting to be distributed. This would also suggest (again assuming you have more fat than muscle tissue) you’re possibly carrying a surplus of sugar in your blood also. You need to spend that stored energy before you can consider using carbs as a fuel source. I was over 320 lbs twice in my life and the second time around I did research and applied it to my body as I went along with my progress. So with a bit of intermittent fasting and a low carb (keto) diet.. you can build muscle and lose weight at the same time, (this is in fact the best time to do both) which is why it’s easier to progress with your gains/loses at the start of your transformation. In time, you will notice the lean tissue take over the fattier parts of your body, and hopefully, you will eventually get to a lean figure (assuming you want to be lean and not bulky) and this is when weight loss becomes more difficult. All the stored energy in your fat cells are depleted or for the most part anyway, so now your need to go about reformatting your diet and consider using carbs to get leaner (sounds sketchy but very true) and have the energy to finish your training sessions without feeling like your struggling to get any progress done. This is when you have to be SMART about the type of carbs you take and how much you actually need to execute your desired physical performance/appearance . There is more details once your getting closer to 15% or less body fat, like what kind of hypertrophy, and progressive overload your gonna undergo etc.. but putting everything else aside. Strictly speaking about carbs, it’s complex carbs( rice, oats, potatoes) over simple carbs (cereal, candy, processed sugars) you really need to be eating for training purposes. Yes, you can eat simple sugars but that’s gonna be stored mostly in your liver (as fat) rather than in your muscle tissue (fuel, definition). Once your training upwards to 90 minutes a day, resistance training, cardio, heavy weights etc.. this is when those carbs are essential in my opinion. But again, knowing how many your gonna need is a trial and error situation per individual, and what you wanna look like.. (Bruce Lee, Arnold swartzenegger, or something in between). You also have to give your body time to absorb said carbs, I personally eat complex carbs 90 min or more prior to my workouts to allow digestion and distribution into my muscle tissue. But if it’s simple carbs, I only do cereal that’s high in fiber but candy bars (w/e) also, can be eaten roughly 30 min prior to a workout so it’s a quick energy boost and can be burned up quite easily if your doing a serious training session. So the leaner you get and the more shredded you want to be, Keto diets become useless and often hurt your gains because storing fat at a leaner build won’t get you the shredded physical appearance, especially if your trying to get visible abdominal tissue. People tend to overdo the fat consumption anyway, like eating all kinds of bacon and butter? If your over 15% body fat.. this is just gonna keep you from seeing more positive results. I’m not a doctor, or a certified blah blah blah.. I’m just someone who has effectively changed my physique after going through some serious shit that put me in a position where I needed to make some serious life decisions or.. ☠️☠️☠️. If you read this all the way, thanks for not wasting my time.
@@InsendoChavero and here I was wondering why the results have slowed down drastically and why I was feeling depleted rather quickly while working out. In other words don't fear the carbs but be smart about them.
thanks. was a good read and congrats on turning your life around.
I read this as (when used with whiskey)
Looks good! This is what I was looking for! Thank you 😊
Thanks so much for the knowledge you share!
Yes daddy Jeff.
Wait why and how are you here? You workout too?
Oh hellow chefpk fancy seeing u here as well hahaha
Oh snap fancy seeing u here king
Why are u gae
I'm gonna have to stop you right there.
You can tell Jeff really cares about his viewers. I love videos like this.
You always make so much sense Jeff.
Great recommendations, Jeff! Thank you!
Finally a person who presents diet in a more balanced way...appreciate your approach!
I don't avoid carbs, because I need them, especially during my workouts and other daily activities. But I don't over consume them, because I don't need unnecessary storage of it in my body system. So knowing the amount you need for your daily physical activities will definitely give you a benefiting outcome.
You don't "need" carbs, fyi.
@@michaelpearson2568 carbs is literally fuel for your brain. We live on carbs.
@@michaelpearson2568 Don't need "carbs"? Where you gonna get your glucose from which is literally used by your entite body?
@@Coldrockakatsuki ketones
@@asmith4657 ketones are not a susatianlable source of energy. Keto diet is supposed to be temporary for a reason.
Still my favorite fitness channel!! :)
I have just been watching keto diets on you tube and trying it for the last 2 months, and went keto-ish (dropped carbs since I am a little insulin-resistant), I have found that I can do 1-2 meals a day only but I felt a little down/depressed. Haven't been able to go to the gym at all since we are locked down here in ontario, but more recently started eating more than 2 meals a day but at the end of the day, the meals are more fat (nuts, avocados) and no carbs, and I felt a little better. My friend just told me about your channel so now that I am watching your video and you are saying the first thing out of the gate is the opposite of what they have been saying; which is: eat more carbs. I am going to watch the rest of your video. Thanks for a different perspective.
Im an Endomorph with insulin resistance and im celiac went keto in October and i feel much better, but how many grams of carbs do you eat? I try to save my carbs for dinner
Can we just deep the fact that man said he has sweet potatoes as dessert
I can't stand sweet potatoes. Prefer white potatoes. Don't like how sweet sweet potatoes are. Same with beats. The sweetness gets me.
Shrek will die :(
ua-cam.com/video/5-5CD6bTZyQ/v-deo.html
I know dude - that part of the video had me in splits 🤣
lol
@@alanguest1434 I only eat beets because they are great pre workout.
Jeff's thumbnails are always opposite of what's the world tellin me
His physique gives him superior sight he just looks a general direction and knows what to upload next
That's the point, it gets more views.
The world wants your $.
The world is telling you that legumes and veggies are making you fat? Can anyone be more dumb to believe this nonsense?
Shrek will die :(
ua-cam.com/video/5-5CD6bTZyQ/v-deo.html
Best advice for success thank you!
Very good video. I used to eat a Keto diet for more than a year to lose weight without having to work out really much. But recently as I came back to Boxing I wasn't able to perform on my training at all without carbs. What i have learned from Keto is the awareness of the nutrition in the food we eat. People often overeat the tones of bad processed food and drink stupid sugary drinks and they blame the fact they cannot lose weight on carbs where the only thing they should be doing is change the type of carbs they eat and maybe the amount.
Drink salted water when you train in keto. You will be a beast.
@@varynhaze or eat a bowl of oatmeal 1-2 hours before workout? You need some carbs on keto too
@@eivindgjengstjohansen9625 search up Anthony Chaffee... interesting info from him
Exactly what y’all are saying. Keto isn’t zero carbs and carbs fuel muscles, timing is everything. Keto is great for jumpstarting a cut. I’d only recommend it for people with self control who can come off of it and maintain the results.
@@zelldon actually ketones can be fast fuel for intensive muscle work, while fat - for aerobic muscle work
I will vouch that this works 2 1/2 months ago I was 281 and was like whoa!! Quarantine wasn't nice to me. I was normally around the 250 260 range. I went the intermediate fasting route. I decided to change most of my eating habits and pay attention to how much I ate and didn't boredom eat either. Started doing some of the core exercises and others that I was able to do to work my whole body the first month.i gradually intensified the work out and lost 31 pounds in the first month. I took a break after that because i was feeling lightheaded all the time and took a break from working out to regulate my body. I was still eating the same food but started incorporating a little bit larger portion then I was before and I was still losing weight. Now is day 1 back to working out. I'm currently down 46 pounds and still losing weight.
Jeff: I pulled up a seat, and I’m inviting you to do the same.
Me: Nah, me bed good.
Sameeeeee
You better be laying on your belly. Back gang is wack, belly gang for life. And don't EVEN get me started on right side gang.
@@yoursexualizedgrandparents6929 haven't you heard Jeff? Laying on your belly makes you likely to develop rounded shoulders man
@@alessandrorampa5536 Tho you see more "wet" dreams when you sleep on your stomach 🤔
@@Masa. Someone gets it.
You make so much sense Lean Mean Machine. I now understand stand and this is how I serve up my dishes at mealtime. Thank you ❤
Your arms, legs and torso beautifully built. Keep talking 🤣
Wow this is great! I just stumbled upon ur channel with this video. I’m about to turn 50 and I am going for the next stage of life s an athlete. I always eat clean but worked nights and eating at midnight added inches to my waist. I have never had that happen. I fasted for 5 days to get into keto and I just did not feel the energy until I added starch. 1 boiled in broth potato and it was a game changer for my mood and energy.
Brilliant. Jumping straight into the topic. No BS.
The timing for this video is so perfect! I have done keto before and seen great success for maybe 2-3 months, however I could not maintain, so I have been pondering on whether or not I should include carbs and you definitely helped me make a decision. Thank you.
Lol
Check out the recommended foods from stage 2 and 3 of the South Beach Diet.
You are weak! Try again, and do it right this time!
You say you have done keto before which implies you are not now. If you aren't doing keto now doesn't that mean that you are already eating carbs? So what then did this video help you decide? Decide to eat even more carbs. 3 months and 30 pounds later you will rethink some more.
Thank you so much Jeff, a very balanced viewpoint with great info. PS I remember watching a video where the guy bought a big sack of white rice and lived of that for a period of time/weeks. He lost weight at the end of the experiment.
Man soo much value, i dropped 50 pounds from the Keto diet, but now its time for me to have a sustainable way of eating for my life and this is it! Thank you !
Thanks Jeff for another informative video! I would just like to add my two cents. As a middle-aged person, I came to realisation that the food that I enjoy the most is the food that I ate in my childhood. My granny was an amazing cook, and sure enough, there were plenty of carbs on the menu. However, that food shaped my palate and I realised that no diet will ever 'work', unless I incorporate the variants of those dishes from my childhood. We ate a lot of stews, soups, plenty of veggies. Those meals were very filling and made from good ingredients. Now I adapted those meals in a way that serves the purpose of my current diet. I don't lose weight very quickly (I am slightly overweight), but I like the way that my body is slowly changing, and I am happy overall! I think it is a good idea to add your favourite dishes on the menu, not as a cheat meal, but as an adapted variant that works well for your diet plan.
Very bad advice for most people. He’s unique in his carb tolerance. Grains are not healthy in any way. Lechtins, no nutrients, turn to glucose.
(We know because when young he ate m&m’s and sugar and junk food “like crazy” and was super thin. Only issue was he couldn’t build muscle.)
Never thought about eating food in a different order to avoid dulling the feeling of being full. Awesome tip.
I am Type 2 diabetic and carbs spike my glucose levels. I have to limit carbs if I want my blood glucose levels lower. Eating a high protein, low carb diet has worked wonderfully. Eating carbs last at a meal is a great way to help keep glucose levels low like Jeff suggested. In fact, when I eat carbs last at a meal my glucose levels don't spike as high.
If you add healthy fats to carbs it lessens the spike,eat fat protein then carbs 😊
Learning and Loving your videos
This guy has done more good and brought more happiness to people than almost anyone.
Thank u so much Jeff.. u have spent ur life learning and training and doing the footwork and the research.. and u share all that wisdom with us on ur channel.. I cannot express enough how grateful I am for what u do.. thank u so much.. I was 200lbs and I'm 5'6 half a year ago.. and today I'm 160lbs.. I feel great and looking not bad but getting better each day I feed that good wolf (with moderate portions and not excluding all carbs of course lol) anyways.. and also doing all this during gyms closed at home.. thank u for sharing ur wisdom with us and helping me to reach my goals.. much love from Toronto Canada 🤍🙏💪🥊
Bad advice. He’s unique in his carb tolerance.
(We know because when young he ate m&m’s and sugar and junk food “like crazy” and was super thin. Only issue was he couldn’t build muscle.)
Very informative video. Thank you.
I have the opposite problem; if I don't workout, I lose weight. I am near my ideal weight for my size and age, but I have been using Jeff's terrific techniques to get more ripped. My arms are larger than they have ever been and I will be 69 next month. In regards to this video, my diet is to the Keto side and when I want to gain weight, to the Paleo side versus vegetarian. I never get sick or have a lack of energy. Jeff is the Einstein of body building! I get much more results with the same amount of effort when I did not lift smart.
Nutrition in a nutshell: Eat what you need, not what you want.
Life: Take what you actually need for yourself, do what you want with respect for others and yourself
For the first time in my life i'm actually losing weight and being a healthier person thanks to your videos, Jeff. Thank you \OwO/
I went on a straight health food only diet a few years ago when I knew nothing about calories and macros and lost a ton of weight but also lost muscle, then went through bulking and half-assed cutting cycles, I put on muscle and fat on the bulk but I’d always end up failing when I came to consistently cutting fat. I did keto but I had no energy while working out, I tried to get on diets that really restricted my calories but I could only stay on it for a short while. I found some of Jeff’s videos a few months ago and finally started to consistently lose fat and am now on the right track to getting super lean.
Keto seems to work very well for people who are obese and have several dozen pounds to lose, for the average person i think a diet of meat and protein but also vegetables and carbs like fruit and grain is perfect, especially if you are working out; a slow consistent diet that doesn’t restrict calories so much that you fall off and end up gaining the weight back.
he has gotten so much better in argumentive & logical discussions. not so new information but in a wholesome approach 👍 ✊ 🤜🤛
Just quit keto after years and it negatively impacting my fibromyalgia and chronic fatigue. Yes I lost a lot of weight but made my chronic insomnia and fatigue 10times worse and negatively impacted my immune system and mental health, landing me in hospital. Have been vegetarian, Vegan and low carb for a couple years respectively in the past too...I've decided to quit all that because it never gave me energy and kept ending up in hospital.
I've decided to go opposite and go high carb (healthy carbs) for the first time in a decade and have never seen fat literally melt so fast off my body and quick muscle gains with training than ever before. Am so full of energy and mental clarity and improved my mental health/sleep drastically! I truly wish I'd started earlier and not experienced the negative impacts of all the other "healthy diets" that ruined my life!
sounds like you're in low carb. but not keto.. so your body never really enter ketosis maybe you're not eating fats or eating too much protein(you should get ketones test kit available in supermarket and test yourself in weekly basis) because when in your keto you shouldn't experience fatigue since fat is fueling you instead of carb
Appreciate you standing out of the massive keto-religion trend and “carbs are bad” - generalizations. You do excellent job to explain the differences between different sources and meanings of carbs. I loved the fact that you made clear points why we people DO need to include smart carbs into daily LONG TERM diet.
And the facts about carbs relation to certain hormones & mental-health is absolutely diamond! Of course we all can get lean in 4 weeks on keto, but if this cost one a social, mental and long term endurance and other life aspects, it is not really a health solution for a lifetime.
I find it’s important not only to realize a greate amount of micronutritions, that we consume with healthy carbs, but also a huge role of “carefree” social-life, wich eating brings to our everyday life.
If only we’d eat to live and not live to eat. 😉🤓
Big fan, Jeff. Been following for years, back when you only had a few thousand subs. Your advice/Instruction has been invaluable to my training.
As someone who has been on the carnivore diet and had great success I was compelled by your thumbnail. I thought it was a solid take but feel each body is different and I for one (at 51) am in the best shape of my life and down over 40lbs on carnivore. I add in veggies every now and again and of course drop a carrot cake down me throat on occasion.. (my favorite) . I find I lack cravings, have less inflammation and have more sustained energy on my current lifestyle. But prolly not for every.
Ye best not be on that lion diet
Explained so well!!! Thank you! 🙌🙌🙌
Amazing peace of advice!