Love your videos, you talk well, love the video indexes at bottom. Very easy to watch and find what i want. You have a created a loyal follower, thank you
A healthy snack before going out to eat (which I greatly limit) has been a diet lifesaver for me!! I’m down nearly 150bs for nearly 1.5 yrs. (5’11, female, 47yo, 152lbs)
On my 110 pound weight loss journey, protein was essential for maintaining my muscle mass and it kept me extremely satiated. Thomas, you are the real deal! Thank you for all of your guidance along my transformation 💪🏻🙏🏻
I’m confused as to which protein I should take. I working out 4 days a week and want to lose 20 pounds of fat. I take GNC whey isolate now and creatine but after watching some of your videos I’m concerned with insulin spikes. What would you recommend?
You shouldn’t need to take isolate or creatine. The best way to get proteins is by Whole Foods. Everyone’s situation is different. Are you a body builder? Do you life weights? What’s the pups pose if so much protein?
@@christinasmith6390 What if you do not tolerate meat well?? I have to consume high protein/low cal bars, cereal, & shakes to meet my protein requirements. I lean more towards solids b/c my BMR is very low due to age, sex, & BMI. Solids keep me fuller longer, lol!! I work out daily & have been struggling to lose just 5 more pounds, eating 1000-1200 cal/day. (Yes, I measure & document meticulously & eat a lot of veggies & 1-2 avocados a day.)
Excellent video, Thomas - I appreciate your numbers-driven, science-based approach. I've been subscribed to your Channel since your Subs were < 500K - obviously, you are doing 'something' very right that resonates with your audience - congratulations to you - carry on!
This is good to know and confirms kind of my experience with the Carnivore diet that I’m currently trying to do. When you start doing it you start feeling so much better almost immediately and now if I eat junk food or just carbs in general I can tell how it is negatively affecting me because you get used to your food just nourishing without any real negative bloating or whatever. Everyone should try Carnivore for a few days just to see the difference. Once you do you’ll be a little less likely to feed on all the carbs and the nonsense we eat on a regular basis and I’m not saying Carnivore is a lifestyle for everyone. I’m just saying it’s a good way to experience what neutral is like for once and it will change your perspective on food. So many people are TRYING to be healthy that in some cases you can overdo something and it can be counter productive. Meat, eggs and healthy dairy just gives your body a break. This is especially true since our food in the US is so full of poison. Even if you don’t have the money to do organic grass fed it’s still better than just feeling miserable all the time. I feel like Carnivore is less about restricting yourself from foods and more about realizing all the things we think we need but don’t. I’m not doing everything perfect with it. I have cheat meals and stuff once in a while but I’m much better off than I was a couple months ago
With intermittent fasting as part of the daily routine, I thought that sustaining the fast even after you wake up was the prior recommendation. Now I'm seeing that being 'full' in the morning is preferred. When intermittent fasting is a necessity, are these rules the same or should I consider something else? Thanks so much.
@@Soul.Is.Willing According to the video, you eat one gram of fat pet every one pound if ideal weight. You can find your "ideal weight" through an Internet search. My ideal weight is 131 pounds, so I should eat 131 grams of protein per day.
Thomas you’re the best a constant flow of education. I have benefited so much from you I feel like I owe you a million bucks cause that’s what I feel like because of all of the education.
I've been bumping my protein intake with pure 3 scoops of protein powder. I've found when attempting to consume protein, I end up slowing down and not finishing, but getting super hungry later By having it all as a smoothie, I can down it without difficulty or feeling gluttonous. By doing it this way for both breakfast and dinner, I consume at least 150 g of protein and I worry less about satiety as well
Should this be applied to an OMAD (One meal a Day) routine and what would be the best cycling 4 weeks on and 1 week off or 6 days on and 1 off for the long term?
I am very intresting.I don’t understand everything ,but is that thermionic reaction ,If you get very hot efect after drinking protein shake?Sorry my English is not so good…
Supplements can supercharge your fat loss journey when combined with a balanced diet and consistent exercise. Look for those with fat-burning ingredients like thermogenics and metabolism boosters. Remember, supplements should complement, not replace, your healthy lifestyle. Stay dedicated to your fitness goals! 💪🔥:ua-cam.com/video/Pf8mTavb6AQ/v-deo.html
Damn Thomas, this video just answered so many questions about protein that I’ve become aware of since I started binging your videos the past month. Subbing
Yes. Protein % is key. And ditch refined carbs and inferior oils and... keep moving! And be careful at restaurants. Fire up that thermic effect. Great vid. I appreciate that you continue to work and stay current. i.e. You bust your ass. Also, I want to add.... stuff in powder or pulverized form will spike insulim a lot more vs eating whole food protein.
You're wrong about grazing. A protein bar full of sugar sure, shouldn't be grazing that. But a clean source of protein constantly through the day is amazing.
I am on keto diet, I do one meal a day for 2 days of the week. 100% Prolonged water fasting for 3 days everyweek for a year. Before that 2 day fasting for the last 3 years after my large weightloss. . Which on average is about 90 hours fasting every week. Stop eating 10am ish on a Thursday and end my water fasting on Monday mornings, maybe 6am 10am ish. For the last few years because of this fasting I no longer suffer from any hunger symptoms at all ever. Boredom of fasting means when I do eat I appreciate everything I eat. After Christmas last year to compensate minor fasting day lapses i ate for only 2 days a week for 4 weeks. Following this regimes over the last few I have increased my weight about 21lbs from my initial weight loss a few years back. I have now started a food diary and reduced the few carbohydrates I did have. cutting out diary and very greatly increased my protein. My calories have probably increased I think. Today Is the 2nd day of week 4. In this extremely short space of 3 weeks I have lost on average the 21lbs I have increased over the last few years just by increasing my protein. After watching this I now know why I works.
Off subject a bit but heads up about house of macadamia. Been waiting on delivery for 3 weeks + and now delivery has sat in usps pending since may 24. Has been a disappointing experience.
So after some back and forth was able to get a great resolution and appreciate the curtesy I was given. I will be giving them more of my business….kudos to them!
This is true! I just started tracking my macros 3 days ago. I actively increased the protein and decreased the carbs to 10g/day, eating 2x a day. When my meals are 50-60% proteins, I can survive on just under 1000 kcal/day. I am satiated and satisfied, and have been walking/easy hikes 2-3.5 hours/day. When I loaded up on carbs, I can eat constantly, and up to 3,000 kcal, and still be hungry.
@@kb1759 Currently... 1) bison (seared in beef tallow, served rare; and the rest I slow cooked on low heat) 2) eye of round beef roast 3) sunny side up eggs, cooked in beef tallow; I put this on top of the bison or beef. Keep the yolks runny, as they're good like dipping sauce for the meat. *** I alternate between bison and beef, with or without eggs. I measure the portions using Carb Manager App to make sure I'm not under eating. My hair falls when I don't eat enough protein. They are lean meat and can be quite filling. Also, I only use beef tallow, butter, sea salt and garlic to cook my food. Everything tastes delicious when your body needs you to eat for nutrition and not for entertainment. :) 4) Once a day, 1/2 cup frozen strawberries + 1 tablespoon English clotted cream = 10g carbs and 7g fat... To help me transition to keto. If I'm still craving in the evening, I'll have another tablespoon of clotted cream. I'm hoping to slowly wean this as my body adapts.
@@kb1759 I use lean meat for now, to make room for the fat in clotted cream. Once I'm weaned off of the cream, I can switch to chuck roast aka blade roast... It's the economical version of prime rib. Once I'm off the strawberries, I can reintroduce some liver (has some carbs). Shrimps, clams, certain fish, chicken breast have high protein and little fat content. I say that because if you don't watch it, your fat macros can get pretty high before you hit your protein goals. I hope this helps.
its been working well for me but latest blood test results show an overload of protein. I mean by that it states above recommended levels. Serum something or other.
I think this falls under the same category as "Your creatine levels are elevated" when supplementing creatine monohydrade. "Yeah, no shit". For creatine the numbers are completely irrelevant (when supplementing, natural levels is something else entirely).
I kind of see this. Whenever I had a weight plateau and can’t lose any more weight. I just start eating eggs for lunch instead of the salads with the carbs I’ve been eating. Normally, I pretty much go carnivore for two or three days and then I start losing again. Part of it may because I usually have eggs for lunch instead of the salad and usually cook it with some kind of meat. It’s hard to really cut carbs more because I’m only eating about 30 carbs a day anyway, so this may not apply to me, but I can see how it affects my body still. I think for your average person just cutting 25% of your carbs at all would cause them to lose weight but keeping muscle with the hard part for me. I lost 192 pounds in a little over a year and a half but though I was exercising more, I was finding it hard to keep muscle on, part of that might be that I’m 55 now but I wasn’t eating nearly enough protein and strangely I would just add two or three chicken wings or some extra beef to what I was already eating and I was able to put some muscle back on and it didn’t affect my weight at all which I found surprising because I spent the first year eating as little as possible and just meeting my base nutritional goals. I still want to lose about 40 pounds but at this point it pretty much stopped and been at the same plateau for about three months now so I guess I’ll try going carnivore for longer than just having no carbs for a while 🤔
I would love to have someone study what the amount of muscle to fat is lost during a calorie deficit diet in a person with above 25% body fat vs someone with below 25% bf. My assumption is until the body has used a specific amount of the bodies stored body fat it won't canibilize the bodies muscle.
13:30 Have to disagree 100%. If you wake up satiated, there is no point in cramming down a big meal for weight loss. Personally, I find it very easy to fast from 6pm to noon. But, if I eat breakfast, I stay hungry all day long.
No derp. I quit keto for high protein low carb a year ago and have lost over 80lbs while adding muscle. 360 grams a day and I get to subtract about 360+ calories from my daily total because of thermic effect. Weight drops fast with very high protein!
My GP told me that I eat too much protein and it’s the reason why I have kidney stones, is that right? I have been eating 135g per day, to support weight of 65kg(130lbs?) I’m am a super healthy female otherwise and CrossFit 3-5 a week
I appreciate all of your reference to studies. It would be really helpful to know if studies are done on men? Women? Premenopausal? Post? For example the loading of protein after a workout is VERY important for menopausal women. It helps shut down cortisol response and force feeds resistant estrogen deprived muscles. I bet a huge part of your audience is this demographic, so please help us by diving into female/male differences.
I've been following Ted Naimans advice for awhile and I've noticed significant gains in muscle. He suggest 1 gram per pound of lean body weight. And if you're cutting calories or doing very low carb, increase the protein. I weigh 170 and eat ketovore so I shoot for a minimum of 200gr protein.
I too am shooting for 200g. But struggling with how much food that is and what to eat to get it all. I daily do double servicing whey protein shake that get me 48g, then I do couple servings of chicken breast for lunch, which usually get me another 50g, and I barely want dinner 4-5 hours later. But I still eat it, but then I am still looking at another 100g in one more meal. Even if I do another 2 breasts I am only at 150 for the day, and I am thoroughly stuffed. And that is the days I lift and do 3 meals. 2-3 days I am only doing 2 meals. How are you getting 200g???
@@marcclark6271 You're right it can be a challenge. For me, it involves eating several times a day even when I'm not hungry. Usually includes at least one protein shake. Poultry when I want to minimize calories, beef otherwise.
Pls Thomas can u help straight things up abt the sugar substitute , n tell us what is good , n what is bad For myself I use monk fruit , allulose , stevia n xylitol , correct me if I’m wrong pls
All of those are great! Your doing it right. Allulose is probably the best one, but its also the most expensive. It can actually lower blood sugar when you consume it with carbs because it is moleculatly similar to fructose and can offset some of the blood sugar spike
@@todds_ramblings bcaas are found in highly processed protein powders and have been found to be harmful in multiple studies, but eating meat with complete amino acids are healthier
“High-protein diet prevents fat mass increase after dieting by counteracting Lactobacillus-enhanced lipid absorption” ~ Nat Metab. 2022 PMID: 36456724 “This study suggests that after a short period of dietary restriction - such as intermittent fasting or very low-calorie dieting attempts - a high-protein diet may prevent weight [regain] by increasing Lactobacillus gut bacteria, which [limits] intestinal lipid absorption.”
I have trouble getting 0.8 grams/pound of body weight, because I'd need 165 grams! I'm having a 7.7 oz lamb chop tonight, and added to my total protein, is 130 grams. That's pushing it, for me!
Animal source protein is best - it has the best amino acid profile to suit what humans need. Whey protein is acceptable but you miss out on the 'extras' that are in the fresh animal foods - vitamins and minerals, good fats etc - hope this helps
Wish I could eat more protein. Limited to 50-75 grams per day as I’m on the kidney transplant list. Sucks but I deal with it the best I can. Wiped out on gym days tho. Starting ADF only eating on workout days. 56 years old. Got sick when I was 29 & stayed stable for 21 years but it’s slowly catching up with me. Great info & love the channel
So I weigh 111 pounds and I want to maintain how many grams of protein should I eat per day? Can someone please help me. Thank you and God bless you!🙏❤️
Thomas, it sounds like you have some rather profound disagreements with Christopher Gardner at Stanford and Valter Longo at USC who both recommend substantially less protein. For example, Gardner recently pointed out that the RDA for protein is set at a minimum of 0.8 grams per kilogram of body weight, but this number is derived from population studies, not individuals. He goes on to cite various researchers who say that in their research, they could not prevent research subjects from reaching their daily minimums because protein was so ubiquitous in our diets! Your formula at the end at 18:49 is more than double the current RDA standards, which most Americans already exceed.
Great video; absolutely great information! In my 2 1/2 year journey now, I’ve lost over 200 pounds and I’ve got another 40 to 50 pounds to go. I’m 6 foot and my goal weight is somewhere between 210 and 220. I work out religiously - it’s become my therapy 😉. My M/O is to try to get at least 200 g of protein in per day… Which means that sometimes, I am grazing, and/or struggling at 10 PM to get a double scooped protein shake in - is this method still OK considering the hypertrophy training that I’ve engulfed myself?
Congratulations on your amazing achievement! have the same protein goals. I have lost 70lbs over the last year and kept most of my muscle and even gained muscle in some areas. I would say, based on my experience it is acceptable. I sometime push my protein to 250 grams a day. I notice improvements in strength when I do that. Best of luck getting to your goal weight!
The dietary advice to eat no more protein than the size of a deck of playing cards has hurt so many people, including me. I appreciate these videos. Thank you.
Don't eat carbs they are not necessary keep your protein high plenty of animal proteins, and use healthy fats for your energy. Aim for a 1:1ratio .You will see a change in body composition. Stop talking calories, know the effect of food on your body.
At least someone else here realizes that calories are a stupid person's measurement. It's far too general in how it measures food to be useful. Micro measurements and understanding the timing of when to eat macros is far more useful
I weighed 498 lbs in January right now I have been stuck 434-437 for a month though..I am fasting between 14 to 18 hrs and doing low carb near keto diet. My daily intake is below 1600 calories (2 meals a day and rarely snacking). I do exercise 3 to 4 times a week. I finally switched from doing 90 min of pure cardio to cardio with incline and weights. I hope I am just building muscle..I did want to slow down on losing weight so I don’t get loose skin but I didn’t want to be stuck here.
Sounds weird, but try increasing calories with more protein and fat for 2 weeks, eating until completely full. Your metabolism can stall from lower caloric intake over time
@@likeomgitsjason I will give it a try but since I am on mounjaro, I really don't get that hungry. I don't even feel the need to munch on anything since my eating window is only 6 hours. I will try adding more fats to my diet since I do eat about 9oz of protein per meal. With the protein alone I get full 😅 then I eat usually about 2 cups of broccoli and 1 of asparagus or mushrooms.
@@obie7827, if you keep your calories constantly at a certain level your body will just lower your metabolism to make that your new maintenance level. Also, same goes for constant fasting... Your body will simply make that 'the new normal' and the benefits of fasting will be severely diminished
The video titled "Protein is the MOST Important Thing for Weight Loss | 11 Comprehensive Studies" provides a comprehensive guide to understanding the role of protein in weight loss and maintenance. Here's a summary of the key points: Protein for Weight Loss: The video discusses the importance of protein in weight loss. It cites a study published in the American Journal of Clinical Nutrition, which found that a high-protein diet led to more fat loss than a high-carb diet, even when calories were matched. The high-protein group also had lower triglycerides, indicating better fat utilization. Protein for Weight Maintenance: The video highlights a study published in the International Journal of Obesity, which found that increasing protein intake by 15-18% after a weight loss journey can decrease the chances of regaining fat by 50%. Thermic Effect of Protein: The video explains the thermic effect of protein, which is the energy required to metabolize food. Protein has a higher thermic effect (20-30%) compared to fats (0-3%) and carbs (5-10%), meaning it burns more calories during digestion. Satiety and Protein: The video discusses how protein can help control hunger and reduce calorie intake. It cites a study that found that participants on a high-protein diet consumed 441 fewer calories per day when left to their own devices. Protein and Muscle Mass: The video emphasizes the role of protein in preserving and building muscle mass, which can help burn more calories in the long run. It cites a study published in the Journal of Nutrition, which found that a high-protein diet, with or without exercise, led to more fat loss and muscle preservation. Practical Recommendations: The video provides practical recommendations for incorporating protein into your diet. For weight loss, it suggests replacing 25% of your carbohydrate intake with protein. For weight maintenance, it recommends increasing your protein intake by 15-20%. It also advises starting your day with a high-protein meal to capitalize on the thermic effect and satiety benefits of protein. Please note that these are the views expressed in the video and may not necessarily reflect the reality or consensus among experts.
I'm emotional after watching this - I wish I could tell it all on here. But just know that this was great, man. Thomas, you're my guy, bro.
This is one the best TD videos I have seen …. Very practical and easy to follow
Love your videos, you talk well, love the video indexes at bottom. Very easy to watch and find what i want. You have a created a loyal follower, thank you
Perfect timing - Im down way over 100 lbs since 2016. Just started protein big time to dial myself in.
This was the best video I have ever seen!
Outstanding video.
Thank you for speaking on weight maintenance + the importance of protein.
And the importance of taking all the protein in one shot
Thomas - Saw you jogging down lake tahoe blvd awhiel back.
A healthy snack before going out to eat (which I greatly limit) has been a diet lifesaver for me!! I’m down nearly 150bs for nearly 1.5 yrs. (5’11, female, 47yo, 152lbs)
Thanks for elevating your delivery instead of just stating scientific articles but also providing real world activities experience and knowledge
One of your best, Thomas. Clear, concise, and with great notes added in at the bottom. Well done!
On my 110 pound weight loss journey, protein was essential for maintaining my muscle mass and it kept me extremely satiated. Thomas, you are the real deal! Thank you for all of your guidance along my transformation 💪🏻🙏🏻
Dis you ever have protein shakes? The ones i’m finding they have carbs…? Perhaps pure whey protein?
@@kentuckyburbon1777Isopure has protein powders with 0 carbs
@@kentuckyburbon1777 I used orgain, I talk about it on many of my videos *not sponsored
@@kentuckyburbon1777 just consume eggs
I’m confused as to which protein I should take. I working out 4 days a week and want to lose 20 pounds of fat. I take GNC whey isolate now and creatine but after watching some of your videos I’m concerned with insulin spikes. What would you recommend?
You shouldn’t need to take isolate or creatine. The best way to get proteins is by Whole Foods.
Everyone’s situation is different. Are you a body builder? Do you life weights? What’s the pups pose if so much protein?
@@christinasmith6390 What if you do not tolerate meat well?? I have to consume high protein/low cal bars, cereal, & shakes to meet my protein requirements. I lean more towards solids b/c my BMR is very low due to age, sex, & BMI. Solids keep me fuller longer, lol!! I work out daily & have been struggling to lose just 5 more pounds, eating 1000-1200 cal/day. (Yes, I measure & document meticulously & eat a lot of veggies & 1-2 avocados a day.)
Excellent video, Thomas - I appreciate your numbers-driven, science-based approach. I've been subscribed to your Channel since your Subs were < 500K - obviously, you are doing 'something' very right that resonates with your audience - congratulations to you - carry on!
This is good to know and confirms kind of my experience with the Carnivore diet that I’m currently trying to do.
When you start doing it you start feeling so much better almost immediately and now if I eat junk food or just carbs in general I can tell how it is negatively affecting me because you get used to your food just nourishing without any real negative bloating or whatever.
Everyone should try Carnivore for a few days just to see the difference.
Once you do you’ll be a little less likely to feed on all the carbs and the nonsense we eat on a regular basis and I’m not saying Carnivore is a lifestyle for everyone.
I’m just saying it’s a good way to experience what neutral is like for once and it will change your perspective on food.
So many people are TRYING to be healthy that in some cases you can overdo something and it can be counter productive.
Meat, eggs and healthy dairy just gives your body a break.
This is especially true since our food in the US is so full of poison.
Even if you don’t have the money to do organic grass fed it’s still better than just feeling miserable all the time.
I feel like Carnivore is less about restricting yourself from foods and more about realizing all the things we think we need but don’t.
I’m not doing everything perfect with it.
I have cheat meals and stuff once in a while but I’m much better off than I was a couple months ago
With intermittent fasting as part of the daily routine, I thought that sustaining the fast even after you wake up was the prior recommendation. Now I'm seeing that being 'full' in the morning is preferred. When intermittent fasting is a necessity, are these rules the same or should I consider something else? Thanks so much.
eat in the morning, fast throughout the rest of the day, you get metabolic benefits + no cravings in the evening
Eating once a day, how will you get all your protein requirements?
So how many grams of protein/kg/day for obese person wanting to lose weight and maintain muscle?
@@Soul.Is.Willing
According to the video, you eat one gram of fat pet every one pound if ideal weight. You can find your "ideal weight" through an Internet search. My ideal weight is 131 pounds, so I should eat 131 grams of protein per day.
@@kimbermountains7464 do you mean protein?
Explained very well
The studies I looked at show a very very small thermal effect of protein. Can you provide a link to those studies?
Excellent info Tom! Very few pages did deep with the info like yours
Thomas you’re the best a constant flow of education. I have benefited so much from you I feel like I owe you a million bucks cause that’s what I feel like because of all of the education.
What about the side effects of eating high protein diets? I been researching and many said it can damage your liver and kidneys 😢
I've been bumping my protein intake with pure 3 scoops of protein powder. I've found when attempting to consume protein, I end up slowing down and not finishing, but getting super hungry later
By having it all as a smoothie, I can down it without difficulty or feeling gluttonous. By doing it this way for both breakfast and dinner, I consume at least 150 g of protein and I worry less about satiety as well
Should this be applied to an OMAD (One meal a Day) routine and what would be the best cycling 4 weeks on and 1 week off or 6 days on and 1 off for the long term?
Dude, it's not complicated. Eat more protein.
You Sir, are a freakin scientist - finding- organizing and presenting all of this real world data into actionable eating behaviors. Thank you!
this is great
I am very intresting.I don’t understand everything ,but is that thermionic reaction ,If you get very hot efect after drinking protein shake?Sorry my English is not so good…
If there is an ideal protein ratio (1g to every pound I'm trying to achieve)
Is there an ideal fat ratio?
Thank you for this video.
I love this video mann, this help me alot ❤
Supplements can supercharge your fat loss journey when combined with a balanced diet and consistent exercise. Look for those with fat-burning ingredients like thermogenics and metabolism boosters. Remember, supplements should complement, not replace, your healthy lifestyle. Stay dedicated to your fitness goals! 💪🔥:ua-cam.com/video/Pf8mTavb6AQ/v-deo.html
Damn Thomas, this video just answered so many questions about protein that I’ve become aware of since I started binging your videos the past month.
Subbing
Thomas DeLauer's videos are they have improved a lot in the last couple of years !💪
Enjoyed listening to that
Yes. Protein % is key. And ditch refined carbs and inferior oils and... keep moving! And be careful at restaurants. Fire up that thermic effect. Great vid. I appreciate that you continue to work and stay current. i.e. You bust your ass. Also, I want to add.... stuff in powder or pulverized form will spike insulim a lot more vs eating whole food protein.
You're wrong about grazing. A protein bar full of sugar sure, shouldn't be grazing that. But a clean source of protein constantly through the day is amazing.
I love all you’re information you provide. Any suggestions for those of us that are on a whole food plant based diet. Thanks in advance!
william! Never try to rush things or this[ ua-cam.com/video/1nonDxjIMPM/v-deo.html ] could be the outcome.
I am on keto diet, I do one meal a day for 2 days of the week. 100% Prolonged water fasting for 3 days everyweek for a year. Before that 2 day fasting for the last 3 years after my large weightloss. . Which on average is about 90 hours fasting every week. Stop eating 10am ish on a Thursday and end my water fasting on Monday mornings, maybe 6am 10am ish. For the last few years because of this fasting I no longer suffer from any hunger symptoms at all ever. Boredom of fasting means when I do eat I appreciate everything I eat. After Christmas last year to compensate minor fasting day lapses i ate for only 2 days a week for 4 weeks. Following this regimes over the last few I have increased my weight about 21lbs from my initial weight loss a few years back. I have now started a food diary and reduced the few carbohydrates I did have. cutting out diary and very greatly increased my protein. My calories have probably increased I think. Today Is the 2nd day of week 4. In this extremely short space of 3 weeks I have lost on average the 21lbs I have increased over the last few years just by increasing my protein. After watching this I now know why I works.
Thank you this has been very informative. Is there somewhere I can go to get ideas of what protein to eat?
google.
Off subject a bit but heads up about house of macadamia. Been waiting on delivery for 3 weeks + and now delivery has sat in usps pending since may 24. Has been a disappointing experience.
So after some back and forth was able to get a great resolution and appreciate the curtesy I was given. I will be giving them more of my business….kudos to them!
This is true! I just started tracking my macros 3 days ago. I actively increased the protein and decreased the carbs to 10g/day, eating 2x a day. When my meals are 50-60% proteins, I can survive on just under 1000 kcal/day. I am satiated and satisfied, and have been walking/easy hikes 2-3.5 hours/day. When I loaded up on carbs, I can eat constantly, and up to 3,000 kcal, and still be hungry.
X O what are your typical meals?
@@kb1759 Currently...
1) bison (seared in beef tallow, served rare; and the rest I slow cooked on low heat)
2) eye of round beef roast
3) sunny side up eggs, cooked in beef tallow; I put this on top of the bison or beef. Keep the yolks runny, as they're good like dipping sauce for the meat.
*** I alternate between bison and beef, with or without eggs. I measure the portions using Carb Manager App to make sure I'm not under eating. My hair falls when I don't eat enough protein. They are lean meat and can be quite filling. Also, I only use beef tallow, butter, sea salt and garlic to cook my food. Everything tastes delicious when your body needs you to eat for nutrition and not for entertainment. :)
4) Once a day, 1/2 cup frozen strawberries + 1 tablespoon English clotted cream = 10g carbs and 7g fat... To help me transition to keto. If I'm still craving in the evening, I'll have another tablespoon of clotted cream. I'm hoping to slowly wean this as my body adapts.
@@kb1759 I use lean meat for now, to make room for the fat in clotted cream. Once I'm weaned off of the cream, I can switch to chuck roast aka blade roast... It's the economical version of prime rib.
Once I'm off the strawberries, I can reintroduce some liver (has some carbs).
Shrimps, clams, certain fish, chicken breast have high protein and little fat content. I say that because if you don't watch it, your fat macros can get pretty high before you hit your protein goals.
I hope this helps.
@@xo7454 Thanks XO - interesting 😁
Thrive doesn't deliver to Australia
its been working well for me but latest blood test results show an overload of protein. I mean by that it states above recommended levels. Serum something or other.
I think this falls under the same category as "Your creatine levels are elevated" when supplementing creatine monohydrade.
"Yeah, no shit". For creatine the numbers are completely irrelevant (when supplementing, natural levels is something else entirely).
Great video!
I kind of see this. Whenever I had a weight plateau and can’t lose any more weight. I just start eating eggs for lunch instead of the salads with the carbs I’ve been eating. Normally, I pretty much go carnivore for two or three days and then I start losing again. Part of it may because I usually have eggs for lunch instead of the salad and usually cook it with some kind of meat. It’s hard to really cut carbs more because I’m only eating about 30 carbs a day anyway, so this may not apply to me, but I can see how it affects my body still. I think for your average person just cutting 25% of your carbs at all would cause them to lose weight but keeping muscle with the hard part for me. I lost 192 pounds in a little over a year and a half but though I was exercising more, I was finding it hard to keep muscle on, part of that might be that I’m 55 now but I wasn’t eating nearly enough protein and strangely I would just add two or three chicken wings or some extra beef to what I was already eating and I was able to put some muscle back on and it didn’t affect my weight at all which I found surprising because I spent the first year eating as little as possible and just meeting my base nutritional goals.
I still want to lose about 40 pounds but at this point it pretty much stopped and been at the same plateau for about three months now so I guess I’ll try going carnivore for longer than just having no carbs for a while 🤔
Love love this video
Protein is costly food for people like me 😢 please suggest me some cheap protein foods
bugs and insects
Fish and organ meats.
Where do you live?
sardines may be helpful~ I mix w eggs and a little salsa Good Luck!
Eggs
I would love to have someone study what the amount of muscle to fat is lost during a calorie deficit diet in a person with above 25% body fat vs someone with below 25% bf.
My assumption is until the body has used a specific amount of the bodies stored body fat it won't canibilize the bodies muscle.
So useful, Thomas. Thank you.
Great video 👍
13:30 Have to disagree 100%. If you wake up satiated, there is no point in cramming down a big meal for weight loss.
Personally, I find it very easy to fast from 6pm to noon. But, if I eat breakfast, I stay hungry all day long.
but ladies have a hard time getting in enough protein WHICH IS BEST EATEN TROUGHOUT THE DAY, not as OMAD or 20:4 Fasting
No derp. I quit keto for high protein low carb a year ago and have lost over 80lbs while adding muscle. 360 grams a day and I get to subtract about 360+ calories from my daily total because of thermic effect. Weight drops fast with very high protein!
Absolutely stellar and potentially life changing information my man, love it!
Unbelievable video Thomas, love the education, keep them coming!
My GP told me that I eat too much protein and it’s the reason why I have kidney stones, is that right? I have been eating 135g per day, to support weight of 65kg(130lbs?) I’m am a super healthy female otherwise and CrossFit 3-5 a week
that's an approproate amount of protein.
Thanks 😊
The information you provide is so interesting and applicable. We all benefit from your search and understanding of nutritional application. Thank you!
Excellent video about the protein intake and I also do high protein low carb while on a cut. GAINZ 💪🏼👊🏼💯
How about a video on Ka'chava? 😁
Appreciate the honesty around sponsored content.
Thank you 😊😊😊
I appreciate all of your reference to studies. It would be really helpful to know if studies are done on men? Women? Premenopausal? Post? For example the loading of protein after a workout is VERY important for menopausal women. It helps shut down cortisol response and force feeds resistant estrogen deprived muscles. I bet a huge part of your audience is this demographic, so please help us by diving into female/male differences.
Again amazing content w/ Science to back it up. Thank you Thomas!
Marvelous new knowledge!
Thomas you make the greatest teacher:)
Because I'm great too... Because of you. From Craig. GB.
I read that you must never eat meat with starchy veg, is that true?
Watching and eating a steak 🥩
Great video. Thank you!
I've been following Ted Naimans advice for awhile and I've noticed significant gains in muscle. He suggest 1 gram per pound of lean body weight. And if you're cutting calories or doing very low carb, increase the protein. I weigh 170 and eat ketovore so I shoot for a minimum of 200gr protein.
I too am shooting for 200g. But struggling with how much food that is and what to eat to get it all. I daily do double servicing whey protein shake that get me 48g, then I do couple servings of chicken breast for lunch, which usually get me another 50g, and I barely want dinner 4-5 hours later. But I still eat it, but then I am still looking at another 100g in one more meal. Even if I do another 2 breasts I am only at 150 for the day, and I am thoroughly stuffed. And that is the days I lift and do 3 meals. 2-3 days I am only doing 2 meals. How are you getting 200g???
@@marcclark6271 You're right it can be a challenge. For me, it involves eating several times a day even when I'm not hungry. Usually includes at least one protein shake. Poultry when I want to minimize calories, beef otherwise.
I'm first...yayyyyyy🎉🎉🎉
Pls Thomas can u help straight things up abt the sugar substitute , n tell us what is good , n what is bad
For myself I use monk fruit , allulose , stevia n xylitol , correct me if I’m wrong pls
All of those are great! Your doing it right. Allulose is probably the best one, but its also the most expensive. It can actually lower blood sugar when you consume it with carbs because it is moleculatly similar to fructose and can offset some of the blood sugar spike
This 2019 study says the opposite: Branched-chain amino acids impact health and lifespan indirectly via amino acid balance and appetite control
First sentence of abstract: Elevated branched-chain amino acids (BCAAs) are associated with obesity and insulin resistance.
@@todds_ramblings bcaas are found in highly processed protein powders and have been found to be harmful in multiple studies, but eating meat with complete amino acids are healthier
“High-protein diet prevents fat mass increase after dieting by counteracting Lactobacillus-enhanced lipid absorption”
~ Nat Metab. 2022
PMID: 36456724
“This study suggests that after a short period of dietary restriction - such as intermittent fasting or very low-calorie dieting attempts - a high-protein diet may prevent weight [regain] by increasing Lactobacillus gut bacteria, which [limits] intestinal lipid absorption.”
Thank you for your fabulous timestamps!!! ❤
Great informational video, you are a beast!! Thanks
1. 30% Protein of total calories
2. Don’t graze
3. Have maximal protein in morning
I have trouble getting 0.8 grams/pound of body weight, because I'd need 165 grams! I'm having a 7.7 oz lamb chop tonight, and added to my total protein, is 130 grams. That's pushing it, for me!
Should we break our fast with veggies or protein first?
Protein
Great recap. Protein is king!
So Atkinson was correct
Can we take Whey protein of amway or only protein from foods.I am a Doctor,Internal Medicine specialist,Dr Narasimhan
Animal source protein is best - it has the best amino acid profile to suit what humans need. Whey protein is acceptable but you miss out on the 'extras' that are in the fresh animal foods - vitamins and minerals, good fats etc - hope this helps
Another great video, Thomas! So many good studies to consider- thank you!!
Based on 2000 Cal per day is this good or bad: Protein 200/40% :carbs 150/25%: Fats 78/35%.
Great video
This is a great video. Wow. Love this breakdown.
I think you should start talking about fat loss instead of weight loss, because you do not want to lose muscle mass, bone strength etc
You are absolutely the best!
Tina Turner 🎶
Wish I could eat more protein. Limited to 50-75 grams per day as I’m on the kidney transplant list. Sucks but I deal with it the best I can. Wiped out on gym days tho. Starting ADF only eating on workout days. 56 years old. Got sick when I was 29 & stayed stable for 21 years but it’s slowly catching up with me. Great info & love the channel
Can you compare animal vs plant proteins?
Animal good - plant - vastly inferior... 😂, Next?
No
So I weigh 111 pounds and I want to maintain how many grams of protein should I eat per day? Can someone please help me. Thank you and God bless you!🙏❤️
I’m sure there are online calculators
@@Brickwilliams thank you
.7 grams of proteins per Kg of weights
100-111 grams of protein according to Thomas’s advice
@@ethan3942 thank you very much. God bless you!🙏❤️
Thomas, it sounds like you have some rather profound disagreements with Christopher Gardner at Stanford and Valter Longo at USC who both recommend substantially less protein. For example, Gardner recently pointed out that the RDA for protein is set at a minimum of 0.8 grams per kilogram of body weight, but this number is derived from population studies, not individuals. He goes on to cite various researchers who say that in their research, they could not prevent research subjects from reaching their daily minimums because protein was so ubiquitous in our diets! Your formula at the end at 18:49 is more than double the current RDA standards, which most Americans already exceed.
"the RDA for protein is set at a MINIMUM of 0.8 grams per kilogram" - ?
Great video; absolutely great information! In my 2 1/2 year journey now, I’ve lost over 200 pounds and I’ve got another 40 to 50 pounds to go. I’m 6 foot and my goal weight is somewhere between 210 and 220. I work out religiously - it’s become my therapy 😉. My M/O is to try to get at least 200 g of protein in per day… Which means that sometimes, I am grazing, and/or struggling at 10 PM to get a double scooped protein shake in - is this method still OK considering the hypertrophy training that I’ve engulfed myself?
Congratulations on your amazing achievement! have the same protein goals. I have lost 70lbs over the last year and kept most of my muscle and even gained muscle in some areas. I would say, based on my experience it is acceptable. I sometime push my protein to 250 grams a day. I notice improvements in strength when I do that. Best of luck getting to your goal weight!
@@davidcourtney4885 Congratulations David and thanks for sharing!
Just eat steak and eggs for breakfast.
Me too
Don’t forget the A1 steak sauce…😜
@@JoshuaTrenge❤❤❤
Oh yeah I’ll just win the lottery first
@@sihi5634 or get a better job?
Love the GLP1 info!!!
2:47 😨 A 50% DECREASED ENERGY EFFICIENCY???😨😨😨 DOESE'T SOUND GOOD DOES IT???
The dietary advice to eat no more protein than the size of a deck of playing cards has hurt so many people, including me. I appreciate these videos. Thank you.
Never heard that, but it's typical for Asia and they're all in good shape doing it.
Don't eat carbs they are not necessary keep your protein high plenty of animal proteins, and use healthy fats for your energy. Aim for a 1:1ratio .You will see a change in body composition. Stop talking calories, know the effect of food on your body.
At least someone else here realizes that calories are a stupid person's measurement. It's far too general in how it measures food to be useful. Micro measurements and understanding the timing of when to eat macros is far more useful
Thanks for your videos Thomas. You are an inspiration to me at the beginning of my journey.
All good and well, but what about cost? Protein (especially quality protein) is expensive as fuck. I’ll go broke going more protein.
Thank you so much! This was very informative and easy to comprehend.
Any suggestions for breakfast protein besides eggs? 🍳
Bacon, quality sausages, cheese, fish - kippers / sardines / salmon - omelette with fish / meat / cheese - Good luck 😁
@@Hoojammyflip I avoid those bacon, sausages too much saturated fats 🤔
Read proteinaholic by Dr Berg....
I weighed 498 lbs in January right now I have been stuck 434-437 for a month though..I am fasting between 14 to 18 hrs and doing low carb near keto diet. My daily intake is below 1600 calories (2 meals a day and rarely snacking). I do exercise 3 to 4 times a week. I finally switched from doing 90 min of pure cardio to cardio with incline and weights. I hope I am just building muscle..I did want to slow down on losing weight so I don’t get loose skin but I didn’t want to be stuck here.
Check out Protein Sparing Modified Fast.
Congratulations on losing 60 lbs! Keep up the great work 💪🎉
Sounds weird, but try increasing calories with more protein and fat for 2 weeks, eating until completely full. Your metabolism can stall from lower caloric intake over time
@@likeomgitsjason I will give it a try but since I am on mounjaro, I really don't get that hungry. I don't even feel the need to munch on anything since my eating window is only 6 hours. I will try adding more fats to my diet since I do eat about 9oz of protein per meal. With the protein alone I get full 😅 then I eat usually about 2 cups of broccoli and 1 of asparagus or mushrooms.
@@obie7827, if you keep your calories constantly at a certain level your body will just lower your metabolism to make that your new maintenance level. Also, same goes for constant fasting... Your body will simply make that 'the new normal' and the benefits of fasting will be severely diminished
The video titled "Protein is the MOST Important Thing for Weight Loss | 11 Comprehensive Studies" provides a comprehensive guide to understanding the role of protein in weight loss and maintenance. Here's a summary of the key points:
Protein for Weight Loss: The video discusses the importance of protein in weight loss. It cites a study published in the American Journal of Clinical Nutrition, which found that a high-protein diet led to more fat loss than a high-carb diet, even when calories were matched. The high-protein group also had lower triglycerides, indicating better fat utilization.
Protein for Weight Maintenance: The video highlights a study published in the International Journal of Obesity, which found that increasing protein intake by 15-18% after a weight loss journey can decrease the chances of regaining fat by 50%.
Thermic Effect of Protein: The video explains the thermic effect of protein, which is the energy required to metabolize food. Protein has a higher thermic effect (20-30%) compared to fats (0-3%) and carbs (5-10%), meaning it burns more calories during digestion.
Satiety and Protein: The video discusses how protein can help control hunger and reduce calorie intake. It cites a study that found that participants on a high-protein diet consumed 441 fewer calories per day when left to their own devices.
Protein and Muscle Mass: The video emphasizes the role of protein in preserving and building muscle mass, which can help burn more calories in the long run. It cites a study published in the Journal of Nutrition, which found that a high-protein diet, with or without exercise, led to more fat loss and muscle preservation.
Practical Recommendations: The video provides practical recommendations for incorporating protein into your diet. For weight loss, it suggests replacing 25% of your carbohydrate intake with protein. For weight maintenance, it recommends increasing your protein intake by 15-20%. It also advises starting your day with a high-protein meal to capitalize on the thermic effect and satiety benefits of protein.
Please note that these are the views expressed in the video and may not necessarily reflect the reality or consensus among experts.
You just saved me 20 minutes!
Thank you
ThanksGPT
Thank you GPT😅
Freakin bot