Do carbs make you fat?
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- Опубліковано 2 січ 2023
- The debate over what causes weight gain has raged for years. Is it excess calories that cause weight gain, or do carbs make you fat? All the content I see on this topic seems to gloss over the effects fructose has on our bodies - which is key to understanding why we gain weight.
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- RESOURCES MENTIONED -
Effects of a low carbohydrate diet on energy expenditure during weight loss maintenance: randomized trial - www.bmj.com/content/363/bmj.k...
The carbohydrate-insulin model: a physiological perspective on the obesity pandemic - academic.oup.com/ajcn/article...
Fructose, insulin resistance, and metabolic dyslipidemia - nutritionandmetabolism.biomed...
Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans - www.jci.org/articles/view/37385
Global prevalence of non-alcoholic fatty liver disease and non-alcoholic steatohepatitis in the overweight and obese population: a systematic review and meta-analysis - www.thelancet.com/journals/la...
Public Health Collaboration (PHC) List of Randomised Controlled Trials (RCTS) Comparing Low-Carb Diets Of Less Than 130g Carbohydrate Per Day To Low-Fat Diets Of Less Than 35% Fat Of Total Calories - phcuk.org/evidence/rcts/
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The content in this video is not intended as a substitute for the medical advice of a primary physician. Please regularly consult with your physician in matters relating to your health, particularly with respect to any symptoms that may require diagnosis or immediate medical attention. Due to the variance of individuals’ lifestyles and bodies, the methods elaborated on in this video are not guaranteed to produce your desired result; therefore, the author does not assume any liability to any party for any loss, damage, or disruption caused by the choice to implement any of the following health strategies. - Наука та технологія
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QUESTION: If you've ever been overweight or obese, have you managed to maintain weight loss for over 3 months by calorie restriction alone?
No.
Absolutely NOT
No
Yes
No
I dropped cards down to 25-40 grams per day. Lost 60 of a total of 85 pounds while recovering from shoulder surgery. 22 weeks of doing zero physical activity. That was over 4 years ago and I still eat very little carbs and no simple sugars. The focus should be on better health and not weight loss then the rest takes care of itself.
Agree so much...just weight loss or gain hardly helps if a healthy diet and appropriate lifestyle is missing..
Since going on a low carb diet I have reversed my high blood pressure, chronic heart burn,acid reflux, indigestion, sleep apnea, and fatty liver. I have consistently more energy without the rollercoaster ride, I sleep better and I now want to exercise more. It was a struggle at the start since I was addicted to sugar and carbs but I battled through it. Keto flu as the only side effect other than losing 50 lbs!
Hi Doctor Dan, I'll give you 9 out of 10 for that. Two things you could have taken just a bit further; Firstly, Fructose cannot be utilised directly - it first has to be converted to Triglyceride and stored - then it is treated in the same way as all body fat. Secondly, Insulin does not CAUSE weight gain, but it does PREVENT weight loss by inhibiting the mobilisation of Hormone Sensitive Lipase, which is what instigates the chopping up of the Triglyceride and the release of the Free Fatty Acids into the bloodstream for fuel. So, Insulin present in bloodstream = no fat burning.
And what will the organism use as fuel? If I remember correctly, glucose can be stored as glycogen only in tiny amounts (enough for 15min of exercise).
I could understand if the problem was just the percentage of fat/muscles. But people are just obese.
@@pogolas Ketones
This is an excellent video. I'm in ketosis since almost a year, and I learned some new things.
I have to just say , I've been keto two years, listening non stop to keto and vegan videos, to try to learn as much as I can. YOUR SITE IS THE BEST CHANNEL I HAVE COME ACROSS!!!! Straight forward, no confusing side subjects, no saying HI to online live viewers, just on point information. I have not seen any conflicting info from what I've learned from other sites, but, you just get straight to the subject, in simple fashion. I will be recommending your site to people interested in low carb lifestyle. I to remember hearing early on the saying, "Don't lose weight to get healthy, get healthy, and the weight will drop as a result".
thank you for your kind words. Means a lot to me :)
Great explanation, as always. Thanks Dr. Maggs.
Great video Dr. Dan.
Another really useful video, thanks again Dan.
We need to stop talking about calories. They are essentially the amount of potential heat produced when burning a sample of food in a closed bomb calorimeter.
Our bodies are not a closed systems and we don’t metabolise heat (photons)!
We should be talking about food mass and nutritional ‘density’ of that mass.
Another great video, thank you. My story is that I started on the 5:2 a year ago, and in 12 months went down from 101kg to 88kg (crept back up to 90 over Xmas though!). In addition to intermittent fasting, I have made a general effort to reduce simple carbs, although not in a properly organised manner. I just eat less pasta, far fewer potatoes, less rice etc. I haven't eliminated them, just cut them down. I do still eat oats with (now full fat) milk on occasion, and do still have a sandwich for lunch. Only one hypo in 2022, down from what was becoming almost a daily event...and no migraines, either. Your videos, along with Jason Fung, have been so educational and have transformed my understanding - thank you so much!! I'm planning on continuing with the IF this year, hope to lose another 10kg or so.
If you put on so much weight over christmas, this says your set point is high, which is high fasing insulin level.
Hey, Dan. Happy new year. I can only answer the question from my own experience. And yes, carbs are the enemy as far as I'm concerned. When I'm on Keto with a 40-50g carb boundary alongside a 20:4 fasting window, I'm dropping the weight, mentally alert, and sleeping like a baby.
But I've learned not to be over-zealous. I took a fortnight off for Xmas, embraced the feasting - and stuffed my face full of sugar.
But now, I'm so ready to head back into Keto and shed the pound or two I've gained.
I found most people who criticize the low carb diet have never actually tried it for themselves. They are mostly just repeating things they have been told from others who have also never done it themselves. Some people also do it wrong, a bit like how you get those vegetarians who wonder why they are not loosing weight but are mostly eating pizzas and junk food.
Your explanation of how increasing insulin resistance & higher levels of carbohydrate intake together tend to result in weight gain, especially with regards to age & lifestyle is spot on👍and the best I've heard. btw its pretty much ditto for my transformation, I did not struggle with weight until my late 40s. I'm 61 and keto/low carb for 5yrs & its worked literally like magic. That general message to fear fat, cholesterol & calories is such a misnomer and learning about gut health was huge! Our tasty/healthy low carb choices have quadrupled, even excellent subs like bamboo fiber & egg white powder for white flour 👍 Like most people struggling I focused mainly on cutting sweets/desserts & not understanding the massive enormity of carbs in so many foods like grains & certain veg/fruits. Cheers!
Great video. I've been low carb for around six months and I've not been this slim since I was 21 - I'm 58 now.
Love this channel. Since watching the first of these in March 2021 and creating my plan for reduced carbs I've lost 50kg. Phase I was just reducing carbs in general so that nothing I ate/drink was over 25% carbs. That was fairly easy, I just looked at all the things I would normally eat/drink in my life and eliminate the > 25% carbs items and eat/drink more of the < 25% carbs items. That alone worked great for many months. Then it started to slow down so I stepped up the game and started doing 16:8 intermittent fasting. Not sure if that helped because my next step started to reduce calorie intake. As things continued I of course reduced the calories to align more with my new weights. During the whole thing I was doing as much exercise as I could (walks, weights, stepper). Now in the final leg of my journey I'm going to introduce fat-burning cardio sessions which I hadn't done yet. I'm thinking either an exercise bike or a rowing machine. Nearly there.
One of the best videos on this topic
Far from it. Of the hundreds i've watched, Butter Bob is wayyy better at explaining the full picture.
really great stuff!
Excellent presentation. Congratulations and cheers from Uruguay, South América. I was able to recognize many ideas from Richard Johnson, Robert Lustig and Ben Bikman, although Last two differ in the cause of insulin resistance. Again, excellent work!
A Low carb/high fat diet and time-restricted eating works for me. My eating window is 11.00 am to 3.00/4.00 pm. Most days I fast for 19-20 hours a day. Two years ago I was pre-diabetic but I've managed to reverse that. My GP is happy.
My story; Mark Sisson turned me Primal (Keto) in 2019. That led to Ketovore and now I'm full-on Carnivore. A normal day of eating is 2 to 6 eggs, 500g fat juicy short ribs, and 200g of fresh cream for dessert. Salt to taste, water, mineral water and (my vice) a cup or two of Chai tea. And, NO, I do not get bored of eating the same foods each and every day. 61 yrs old and I look and feel the healthiest I've ever been in my life. A lifetime of eating a "Healthy Balanced Diet" (of excessive amounts of 'Carbage'. Lots of fruit, veggies and whole grains).
Videos like this one will thwart the population reduction agenda. 😮Oops! Can I say that? Eat Meat save The Planet. 🍳🥓🥩 / 💪💖 / 💪🌎 💖🙏💖
I have been following a low carb / keto diet since August 2022, I am a retired nurse, female, 65 and I have lost 8kg. Best thing about the diet is I am not hungry and can stick to the restrictions even in restaurants. I have more weight to loose but its a lifestyle for me now, not a diet. I think I can stick to this eating plan for the rest of my life. So glad it works for me as all my life I have had multiple long term and short term (but ultimately failed) attempts at dieting. There is a POWER over my body now with this keto / low carb eating plan
One thing that always make me cringe is when I read that nutritional fat makes you overeat because it has more energy per gram. I'd like to ask all these scientists where is the weight scale in our body. Do we stop eating after we've reached a certain weight of ingested food? No. There are two ways we get the signal of fullness: one is food volume and the other is hormonal, ghrelin and leptin in particular. Fun fact: in terms of kcal per unit of volume, carbs (except of course vegetables) are on par with fats. While in terms of hormones, fats allow a much quicker response.
Personal experience: if I eat a huge salad with plenty of oil, nuts&seeds, cheese, sardines, I feel satiated. But if I reach for just one biscuit or piece of bread after that, then I immediately get hungry again and it is very difficult to stop again.
The best saying I have seen is "eat to be healthy and you will automatically lose weight". The theory around insulin sensitivity is the way to go; to be healthy and to lose weight.
Excellent video. All very true. But one thing was left out - microbiome diversity can vary between people leading to different responses from the same foods.
Excellent video. I lost 70 lbs in 6 months, achieving my weight-loss goal, via a change to a low-carb lifestyle. Since then, I've been questioning the sustainment of keto-ish lifestyle because my ApoB and lipid counts are high. High cholesterol runs in my family, and I pretty strongly suspect that I am one of those people who seem to increase blood cholesterol from dietary cholesterol. I'm trying to decide if I need to back off on saturated fat in my diet. Processed foods, starches, and sugary foods are out of my diet for good. Anyway, your video has helped to reaffirm in my mind that I need to stay low-carb, animal based, and need to be careful as to the type of carbs that I allow back into my diet.
You Rock !
The energy balance model seems to be the most logical
The carb theory sprouts many misconceptions such as certain food making you fat or "fattening"
Very interesting. 🙂
Dr. Jason Fung once mentioned in one of his videos, that our bodies does not know how many calories we eat, there is no organ in our bodies that measure calorie intake, that really blew my mind, because that means our bodies have no way of signaling when we are over eating, instead he stressed that our bodies know the source of the calories we eat and give an hormonal response, like you mention here.
This is so wrong. You really have no idea . Not meaning to be rude
Your body knows the quantity of food it's eating.
@Mike Parrott yes, the physical response to your stomach being full means you will stop eating, that is in no way a measure of how many calories you have eaten, that depends on the density of calories in the food, and also not a prediction of how soon you will be hungry again, as the food in your stomach moves on fairly quickly, how long it takes before you fell hungry again is determined by the hormonal response to the source of calories, eg carbohydrates, protein or fat, think about it, how many donuts can you eat and still feel like you haven't eaten anything?, for me it's several, and how many pork chops? For me it's 2 really small or one big, and i am completely full. Does donuts contain substantial less calories than pork chops?
@@colbyzurlini8740 no no you are completely entitled to contradict me, please explain what I have misunderstood, maybe we can both learn something, that is why we are watching these videos, isn't it?
@@jettec9411 your body is constantly burning both fat and carbs. In a fed state insulin rises to make you burn the food in your stomach vs using fat supplies. Think of a phone connected to charger vs using its battery storage. Insulin doesn’t cause weight gain eating too many calories causes weight gain. No food is bad, being fat is bad as it leads to insulin resistance. What I don’t agree with Jason is him cutting out 2 of the 3 main food groups or macros. What I would suggest is lowering calories for 12 weeks , then back to maintenance for 12 and then cut again all whilst doing weights. My personal opinion is Jason is full of shite but that’s me . Focus on eating 1g of protein for every cm of height, 10k steps and a balanced diet . The some reason carbs are bad is that their fake foods that have high calories and they do make your blood sugar crash and feel like shit and want to eat more. But if your diet is 80% good and your under calories and you want a donut then that’s fine
This was an excellent video and I learned a lot. Lots of food for thought (excuse the pun).
Another good video. I'd like to hear what you think about fat-shaming. I personally think there should be informal social controls, like fat-shaming. I'm not saying be obnoxious about it, but we should have standards and make them known. Especially when it comes to friends and family.
Dr Dan, could you please tell me the most basic gadgets or things you use to make UA-cam videos? For example, if you record on a phone do you keep it horizontally on a table and record with rear camera? Is it that simple to make UA-cam videos? I'm sorry for irrelevancy and out of context.
All my calorie-controlled or low fat diets failed. I put the weight back on The only thing that has allowed me to achieve long term weight loss (over 30lbs lost - and maintained loss for around two years at this point) is going low carb.
I'm in California and got to 271 pounds at 6'1", after spending nine years trying to lose weight after hitting 210. I have now lost 60 pounds in 13 months by doing three things CONSISTENTLY: More exercise per week, mostly walking; No more binging of "horrible" foods (sugary or salty highly processed snacks); No more beating myself up when I do binge or buy such foods. Plus the last six months I did intermittent fasting without following ot technically. I just drink mocha coffee home made that tides me over until the afternoon and I only eat two small meals a day with no specific time restrictions but it's roughly 8-10 hours fasting. Also better sleep. But these last two things are inconsistent. The first three are every week for 13 months. But in the past year, I've had plenty of jelly beans and potato chips and cookies and ice cream. Just no more pints of ice cream in one hour and similar binging, then recomitting to diet and then having a bag of jelly beans in two days.
NO,
I have never been able to maintain a good weight!
I am on a Keto
program now, and I intend to make it a
life style thing .
Because it suits my lifestyle .
DML
There are also high carbohydrate diets that work for weight loss. The important thing is the quality of the carbohydrates.
I try to go without sugar, sometimes hard - but i lost 85 lbs, never thought i could do, kept off 5 years - 🙂
I think it matters more about the quality of carbs and the type of fats you eat
In Japanese meal, you can find many white rice and tofu but almost no red meat such as beef and pork, they usually have eggs and fishes instead. More than 70% of their meal are carbs, starch and non starch. They also do 3 meals a day, no need to do intermittent fasting. They also don't need to do resistance training, just plenty of walking is enough to keep lean.
Could we get your take on resistant starches (Both refrigerated and reheated)? Can we really lose weight by eating them? Lower insulin resistance, create butyrate and short chain fatty acids, and so on? This is an essential question and there are “experts” taking extreme positions supporting or completely denying the claims. We really need a clear answer. Thanks.
I think it is modernisation of diet not westernisation of diet that has caused an increase in type 2 diabetes and obesity, we in the west did not have higher levels of these chronic conditions until food started to be produced in factories.
Exactly, four types of food introduced en-masse from 1917 onwards: sugar, grains, seed oils, cereal crops.
Love your videos. I am a 56 years old woman. I have been obese all my life with short periods when I would cut my calorie intake, loose a little weight then gain back even more after I stopped the diet. In my 30s I discovered the Michel Montignac method that talked about the glycemic index of food and how we should avoid food with over 50 glycemic index. I lost 100 pounds with this diet. Then I gained it back because I wasn't able to continue with that severe lifestyle. At 46 I started getting sick. After a fall I had to go to the hospital and there, I was diagnosed with high blood pressure and severe diabetes. Of course, this changed my life forever. Even if I took control of these problems very fast, the damage was already done. First my retinas filled up with fluid and I needed laser surgery and I still need to get injections every two months in my eyes to keep the swelling of the macula under control. Then I had a heart attack and had surgery on my heart. After that, my kidneys don't work anymore and I had to start hemodialysis. I will pass all the other problems I have with my nerves and my blood vessels. So I finally got a renal transplant last year and I still have issues with potassium and I still need to manage my liquid intake. I am also a vegetarian. So for me, the keto diet is difficult. I do eat a low carb diet and only once a day. This has helped me a lot to keep my weight under control even if I do still have to take insulin a few times a day even when I don't eat. I watch your video with much interest anyway. I wish I could have known all of this when I was younger. Thank you.
May I ask why you are a vegetarian? Please state all main reasons.
@@wocket42
At the age of 19 i realised it bothered me a lot to eat animals. Very simple really.
@@nathaliecha Have you ever considered the animals and other lives that are killed with modern agricultural practices? And the chemicals used in the production of crops? Which kills insect life and often birds that will ingest the insects? I don’t have any criticism of you choosing to not eat animals but it is important to understand how plant based diets are also damaging to the environment and the critters that are affected by it.
@@theskyehiker I read your comment and I wondered what to say. You are right. I recycle. I compost. I eat bio. I was a member of Greenpeace when I was young I cannot carry the weight of all the problems in the world on my shoulders. Eating vegetables may cause harm to the environment and the animals in an indirect way but If I want to live, I do have to eat. Not eating animals is not a sacrifice for me. I am not the type of person tthat will try to convince other people not to eat meat. It is just a choice I made for myself. But I do want to live! Anyway, thank you for sharing your toughts with me.
Ive lost tons of weight on a plant based diet. Plenty of fruits and veggies very little oil and in reality i am always satisfied. I also had significant weight loss on keto but i stopped when my heart started having irregular beats. It was scary..i also Intermittent fast from 8pm to 1-2 pm during the week....basically calorie reduction so i dont know what or why its working but it is AND i feel good
It depends on what kind of carbs too…I got fat eating a lot of bread, pasta, & cake🤣….it’s amazing how I cut back on carbs so much since January & now I can see me abs. But the key is consistency & have cheat meals (only if you’re in your desired maintenance weight) as opposed to cheat day or pay the price from my experience. Drink lots of water too! So I would stay away from processed foods since imo all that crap have more calories than specified on the label. So never believe everything you read since they have to sell their products off the shelves. Also be true to yourself & take accountability…if you know your fat or obese & want to lose weight..it’s up to you to change or die trying! Never too late to lose the weight!
It depends on your body type. Many dietitians don't understand these categories. Even a moderate amount of carbs make me bloated and fat very quickly. I also get gout. They also cause my blood sugar to crash the next day, due to insulin over-compensation. When I cut carbs, my blood sugar problems disappear and my body drops fat and I feel much better. My body isn't suited to metabolise carbs like other people can.
At last, someone talking sense but you will get people on here talking about data to try to disprove you and I know that from experience eating quality carbs and meats fish, and fats decreased my hunger making weight loss a lot easier.
Are there people who do better with high carb/low fat versus high fat/low carb? When I do high fat/low carb I get dizzy and don’t feel well yet I’m told ketosis is better for my body. I may just get keto flu but wonder if high carb is better for some people. What are your thoughts?
Also, just completed a three day fast. I only drank water with a little bit of Himalayan salt. I was not hungry although there were times, I had a desire to eat if I could smell food or was around people eating. I had to stop after three days, although I wanted to go longer. However, I became very dizzy whenever I tried to walk. I also felt sick most of the time. It wasn’t until I completed the fast and had something to eat that I had some relief from feeling sick (flu like symptoms and a bad headache). I felt the same way when I did keto sometime ago ( I switched to low carb from strict keto when I started losing hair, was always low energy and had headaches).
I am thinking that not everybody can feel best on ketones. It is very confusing for me. I really don’t know what to do anymore. My husband is primarily using glucose and is more high carb low fat. At the same time, he is very athletic. He always has been. He is at a healthy weight and has no trouble keeping trim.
I very much would like to know how to stay trim myself without working so hard at finding the right formula for my own body. Can you help?
Superb
Yes, yes they do. Sugar does, too, though.
Done calorie restriction diets in my younger days. Always succeeded in losing then in a year back to where I started. Been on low carbs, maybe 40-80 grams net carbs a day, for 3 years now. Not only did I lose more than target, I'm now slightly under weight and have been for over a year. Despite increasing my fat and protein intake, I haven't been able to gain weight. So for me personally it's definitely not a case of number of calories. What and when I eat matter more.
Same here. Have you managed to gain weight brother?
@@Stinkyfisher No, still about the same weight. But I generally feel strong and energetic, so I suppose my body just wants to be lean. I'm female btw.
@@whuang7994 my bad. Thanks for correcting me. Thats whats so inticing with keto and low carb, the clarity and energy. I just never seem to stop losing weight even when pigging out which is a problem as of late and my workouts rly suffer. Btw would you think of me as totally lame if i said sister (if i knew you were female) or just the same ammount of lame?
No aftr carb restriction I did not manage to maintain. I was exasperated so after six months added some very active exercise. It slowed down my metabolism |( which is already slow due to thyroid issues!) HELP!
How much time do you spend in fasted state - between meals?
I did keep my weight off over a year with calorie restriction alone. I lost over 100 lbs. I did eventually gain my weight back.
You will NEVER out-willpower hunger signals in the long term, that's not sustainable. The key to lowering your body's weight "set point" is addressing high fasting insulin, which is what controls set point.
Take it from a 60yo ex fat guy, you need to go see Butter Bob youtube channel to learn why fat people are always so hungry....
To your question: NO! I have tried calorie restriction m any times in my adult life and have NEVER kept my weight off. I have always been very active, making sure I had at least 5 days of concentrated workouts for most of my adult life. However, I could never keep my weight steady even though I have never had a huge weight problem. Only as I age I learned I have a tendency to slightly elevated morning glucose and not optimal A1C. Since doing keto and intermittent fasting for the last 3 years, I have lost 35 pounds (it just fell off without much effort, and I’ve kept it off) and have control of my glucose. I weigh less and more muscle than I did in my 20’s (I am 65) and feel energized and have a harder time finding clothes that are SMALL enough!!! I am 5’0” and weigh 104 pounds.
Yep, low fasting insulin is the key to getting it off, and low fasting insulin also controls weight "set point"
You answered your own question when you said that trials showed that when you account for calories, diets are equivalent. You require a calorie deficit to lose weight. Period. The human body obeys the laws of physics just like everything else. Period. There are different tools that you can use to lose weight. People respond differently to different tools. Tools include calorie restriction, counting calories, exercise, keto, Fasting, Vegan diets, keto diets, low fat diet. The one(s) that work for you are personal to you. Keto is a tool that I use and it works for me. I have also used calorie counting in the past and it worked also.
Rubbish. Clearly you've never lost 150lbs straight and kept it off, or would no longer believe most of those myths.
Take it from a previously morbidly obese person who took 59 of life to learn that, the ONLY tool that works is insulin control through fasting.
One CANNOT access the "fat locker" without lowering insulin, and fasting insulin also controls weight "set point".
The older one is, the longer it takes to kick insulin resistance, lower insulin levels and reset the body's response to insulin.
In my conversion to ZERO carbs/high fat, my metabolism is now DEMAND based, not SUPPLY based.
The flatter blood glucose levels are amazing for brain function and minimizes insulin spike events, which if one progresses to OMAD (which is easy on zero carb), it holds one in a near permanent state of ketosis for most of 24hrs in a day.
@@i-am-that-what-i-am hey - I am not denying your weight loss and agree that Fasting and low carb diets work. They work by creating a calorie deficit. These low carb doctors are pitching a mechanism that is not supported by the latest evidence. If you look at the evidence, the carb / insulin model is easily debunked! There is a trial I believe that showed the folks with high insulin could lose weight..
When I do very low carb I drop 25ish lbs in about 4-1/2 to 5 months. If I go back to cheeseburgers, chili dogs, fries..... and almost never eat correctly I gain it back in about 5 months as well. But I stick to this routine for some reason LOL I love watching the weight fall off and I also love 5 Guys, Sonic, and Whataburger.
Hi Dr. Dan.
I live in Italy.
I know a person who works as construction worker.
He is 58 y.o.
He eats very large bowls of pasta daily and low proteins and fats (some pieces of meat here and there).
He's very muscular with six packs and no abdominal fat at all.
That seems to confirm the "calories in calories out" theory.
Also there are the results of the Walter Kempner's Rice Diet consisting of white rice, sugar and fruit juice with very low proteins and no fat.
I'm very confused.
How could it be possible to lose fat with all those carbs and sugar?
Thanks.
Maybe that person doesn't have the insulin resistance like many do, maybe his construction job burns more calories than someone sitting at the desk most of the day, maybe he is genetically gifted. I'm sure there is more reasons why that is.
Speaking from my own experience, it seems my body is really really good at making carbs into fat. Even eating at a 1000 or so calorie deficit, I barely lose weight and if I go over at all I gain a pound or 2, but I don't think everyone is like that. I'm sure lots if not most people can just be in a calorie deficit and lose weight no matter what they eat, but for me I either need to be in a huge deficit, or low carbs. Much bigger of a deficit is hard when I'm already only eating 1000 or so calories a day, so low carb is much easier.
@@benstanfill363 Ben, you probably are not the ectomorph who can eat bowls of pasta without consequences. And also we are not the same as populations. Look at the chinese people and in general at the asian populations. They eat a lot of rice and other carbs, but they are fairly thin.
I’m trying to gain weight, so do I eat carbs??? I weigh 126 and 5’7
Refined and highly processed carbs are the main culprits
Surely the balanced viewpoint is twofold.
1) If your diet is high in fats, you don't want to be eating carbs as well because the carbs get used first and the fat just stays in the body
2) If your diet is high in carbs you don't want to be eating fat for the same reason - the carbs get used first and the fat stays in the body.
Is that too simplistic, or just how it is? After all there are a huge amount of people who do very well on a high carb, low fat diet, as well as plenty that seem to do ok on a high fat, low carb diet. Maybe what should be preached is that it is not good to mix carbs and fat in the same diet. High fat? Then have low carbs. High carbs? Then have low fat. It's that simple - do what works for you and don't try and discredit the other viewpoint, as there is science that supports both sides of the argument, as much as there is science that discredits both sides. Live and let live.
Sure, each to their own, but the difference are:
the body is designed to have a DEMAND based metabolism, where carb based is SUPPLY driven,
Take it from a 60y.o who had to lose 150lbs, the whole process of body fat deposits AND withdrawals is controlled by insulin levels.
High insulin levels is caused by uncontrolled blood sugar levels, eventually leading to an everincreasing rise in insulin levels.
Body weight "set point" is also controlled by fasing insulin level.
Dietary fat does not raise blood sugar levels, protein does but ith a lower GI than carbs it's not so harsh.
So yeh some people do okay on carb based, i used to when i was younger, but now i've converted to ZERO carbs and experienced all the benefits, i'll never go back to carb based. FAT is the only food i eat that sends the correct signals to me to stop when enough. I never in my whole life experienced satiety with carbs, only belly fulness, which by then is too much.
Amongst other benefits, high fat eating makes it easy to fast, and fasting is the ONLY way to cure high insulin.
Worked with a HCLF vegan..... Brain fog, depression, zero go about him, 20 years my junior...caught him out in the morning trying to jump start himself with cans of coke.... and his bloodwork was shite- not even in the recommended LDL range but HDL of just 30 and TGL/HDL of over 3...eating the same wee tub of microwave veg with some soy beans in it each day..... I used to bring in Chorizo, 4 strips of back bacon, 4 boiled eggs and a huge slab of butter for my late lunch just to piss him off....carbs are poverty junkie food.
@@i-am-that-what-i-am Excellent distinction - Demand versus supply based. Carbs in high supply (fruits in fall, and honey) for millenia resulted in a signal to store fat as quickly as possible for famine times, via insulin spikes. And that only happened seasonally. Great comment.
Energy balance model is correct. Everybody in the bodybuilding industry that has had period of controlled weight gain and weight loss understands this. We count calories and we do it year round.
It's that simple and yes it makes everyone responsible for their own weight, which I don't understand why this doctor tries to spin this in a negative way. It's empowering, but I guess there are always two ways to look at things.
There are people eating both high carb and low carb and both are losing weight IF the overall energy balance is negative. The studies when calories are equated demonstrate that. The macro nutrient breakdown is not relevant when it comes to weight loss (again, if the calories are equated). It doesn't matter what mental gymnastics we do or try to throw in other factors, it's still energy in vs energy out at the end of the day.
I am ex keto, and used keto in the past to lose weight in a controlled fashion, and guess what, I was under a calorie deficit when I did it. The same mechanism works with high carb.
The main selling point of keto is that it can be highly satiating, but so can any other diet as long as you eat high protein. A time restricted window of eating and a satiating diet usually create a calorie deficit hence why people often lose weight on Keto and keep it off.
yes
In all honesty we’ll balance diet, exercising 4 times a week and fasting with 2 meals a day works best for me. Keto diet affect my metal state: draining thinking about the next meal, always meal prep, preparing different food than partner or family, no social life and complete reduction of favourite foods like rice is a big NO FOR ME. It is affective tho but gosh what kind of life is this. You can achieve the same eating carbs.
Once converted from a SUPPLY driven metabolism, to a ZERO carbs DEMAND driven meabolim, my brain function eventually became amazing as brain function prefers to run on ketone. But it took me near twelve months of no carbs to kick insulin resistance and correct high fasting insulin. Even resricting to less than 50gms of carbs per day was not enough. I only eat beef, lamb, eggs and some types of fish.
Any tips for low carb plant based?
Good luck with that .. all plants contain some carbs.
I did low carb, portion control diet for 9 years. Lost 111lbs.
Then did keto and lost 20 gained 20. Yo-yo. Then I did carnivore and lost 17lbs. And I will continue to do carnivore. Have another35 lbs to go. I do low saturated fat because I do not have a gallbladder. Had my DNA done and found I am a slow carb metabolizer, lactose, gluten and legume intolerant. In my DNA it said to do a low fat diet. I have hunter gatherer genes.
Are there people who do better with high carb/low fat versus high fat/low carb? When I do high fat/low carb I get dizzy and don’t feel well yet I’m told ketosis is better for my body. I may just get keto flu but wonder if high carb is better for some people. What are your thoughts?
Also, just completed a three day fast. I only drank water with a little bit of Himalayan salt. I was not hungry although there were times, I had a desire to eat if I could smell food or was around people eating. I had to stop after three days, although I wanted to go longer. However, I became very dizzy whenever I tried to walk. I also felt sick most of the time. It wasn’t until I completed the fast and had something to eat that I had some relief from feeling sick (flu like symptoms and a bad headache). I felt the same way when I did keto sometime ago ( I switched to low carb from strict keto when I started losing hair, was always low energy and had headaches).
I am thinking that not everybody can feel best on ketones. It is very confusing for me. I really don’t know what to do anymore. My husband is primarily using glucose and is more high carb low fat. At the same time, he is very athletic. He always has been. He is at a healthy weight and has no trouble keeping trim.
I very much would like to know how to stay trim myself without working so hard at finding the right formula for my own body. Can you help?
A third theory is that it is about protein. (Protein being reduced from junk food, means we eat more of it until we get to the amount of protein we want.)
Not based on the others' work directly but adopting a similar approach, Ted Naiman's The P:E Diet
There may be difference in the effectiveness of a keto diet with intermittent fasting between men and women; men seem to lose weight more than women possibly due to hormonal differences. Would like to hear more on this topic. Even with low carb, there may be gender differences and most experts on UA-cam promoting low carb are men.
No didn't work! If you look at low fat items they say less calories but are very high in carbs
Low fat items as a rule have lots of sugar content. At one time of day you could pick up diet foods which were low in both sugar and fat. On this basis carnivore eaters loose weight. They have full fat diets. So surely high fat does work. Just worries me if body damaged. It appears it is said it’s far more natural, and no report says it is bad for you.i am told. You therefore imagine like myself being a type 1 diabetic how hard buying food is.
If your body temperature is less than 98.6 F, does this increase the chances of metabolic syndrome?
I feel sorry for the majority of ppl who spend a ton of time at the gym, peel the skin off their chicken in the name of calorie counting and always feel hungry at night time .
No, I was unable... Only with severe but dirty keto I was able to get rid of a bit more than 50 kg
Please explain what you mean by severe and dirty ...
Can we boil this down? Cut carbs to 12 per day?
From a 60 yo m who had to lose 150lbs...
The key is controlling fasting insulin.
Fasting insulin levels are directly correlatable to the degree of overweightness.
Peak insulin levels (sometime after eating) are usually 5 to 7 times higher that the fasting levels.
In insulin resistant people the spike will be longer lasting than a metabolically healthy person, sometimes by several hours.
Insulin controls access to the body's fat-locker.
If insulin levels throughout the day are never low, there will be no withdrawals allowed from fat storage.
Fat people are hungry and have no energy because high insulin levels are forcing food eaten to be stored as fat, and not allowing withdrawals.
Fasting insulin also controls bodyweight setpoint.
The cure (assuming one's body is not too damaged), is intermittent fasting, which lowers blood sugar level, and hence insulin letvel.
It is WAY easier to fast on a high fat diet becaue fat is the only food that offers true long lasting satiety that makes fasting easy.
Also, fat has such a low GI that it will not spike blood glucose level. Protein will spike, but with a GI below that of carbs.
NO
Kicking the Stella to the curb 😔✌️
Carbs make you eat more 'cause they don't fill you up long enough. How often you eat matters 'cause turning on your insulin often is bad for you. If you eat at 6, 8 and 11am every day then ghrelin will tell you to eat at those times.
Eat three times before noon? Good luck with that lol
Protein intake is the main priority
Maybe a better question would be: if no one would eat any carbs and any seed oils, how many of the overweight people would stay overweight because of the other factors?
Until they address insulin resistance and high resting insulin, then all of them
One thing about the cultures that tend to eat a lot of white rice: they eat less, and work their buts off
I eat a very low carb diet. If I add in potatoes or drink milk, I pick on weight. I can eat less with potato and I'm still gonna gain weight. Steak doesn't have the same effect.
That's where fasting comes in.
It's important to note that ancient man, for the most part, didn't have access to fruit year round! Sure, if we lived in some of the tropics it would be around off an on, but anywhere outside...once a year!
Low carb, high carb is not necessary. Low carb admit when they eat too much fat they start storing it so calories do matter. High carb who eat too many carbs and do not exercise and do not severely restrict fats will also gain weight, so calories do matter. Both diets are unsustainable for most people
No not even once, not until keto that is
My partner has lost 2 stone over 7 months by calorie control
Let us know how they get on with that, because you cannot out-willpower hunger pangs in the long term... The body will just keep ratcheting up hunger until it wears their willower into oblivion.
Literally all u need to understand in a nutshell
Maybe part of the reason for the Asian paradox is the fact that they're unlikely to sit on the sofa 6 nights out of seven drinking 10-12 units of alcohol whilst 'healthy snacking'.
Calorie deficit is more difficult when you are stuffing your face with carbs.
Body fat gain is a survival mechanism, pure and simple. We gain fat mainly by eating fructose as a natural way to protect us against starvation. Seasonality has made us and basically all other animals gain fat to protect against starvation which happens usually in the winter. This has been proven by Dr. Richard Johnson. Fructose is our natural fat gaining nutrient that we evolved to help us survive a lack of food in the winter, true fact.
Where humans come from (the equator) there is no winter if you're educated about geography and there are lots of fructose rich fruits like mangos and papayas that grow in tropical areas all year, you forget that there's only what you call "seasonality" or drastic shift temperature relative to where you live but that doesn't apply everywhere, there's no hibernation where it doesn't get cold.
@@davfar459 That's not what I'm talking about. Humans did not evolve this along the equator. They moved there later.
But if your cells are already insulin resistant... then carbs (even at moderate amounts) keep holding your fat in, and when you get hungry the chances of binging on carbs tends to occur. You have to practice low carb and fasting to lose weight. Period.
The main issue as I understand it, is that science/medicine has FOCUSED on blood glucose and ignored insulin. Insulin drives fat storage so if you have high levels of insulin, you will store fat. Depending on where you are in the growth spectrum that will be a good thing or a not so good thing. We are all genetically fingerprinted = the spectrum of homeostasis is not a one size fits all. Each of us must determine how our body works and do that. Science/medicine are not on board with that notion.
Very astute, at last some truth... And not only does high insulin drive food intake to become fat deposits, high insulin also stops withdrawals from the fat locker. And fasting insulin also controls bodyweight set point.
Am I the only person in the world that just got high cholesterol from Keto and only lost 4 pounds in 3 months ?????
High cholesterol by itself doesn't mean anything. Cholesterol is the bodies way of producing gender specific hormones and even needed for repair. Blaming high cholesterol for heart disease is similar to blaming paramedics and firefighters for accidents because they are ALWAYS found at the scene of an accident. Of course they are there, they are there to help!
Particle tests to determine the size and density of your LDL(small dense) cholesterol is MUCH more significant to understanding your actual risk for heart disease or carotid artery disease. Your triglyceride numbers are also more important than cholesterol as well.
Speaking to your weight loss, I have had the greatest success of my life when I finally understood how critical it is to manage insulin spikes properly.
In the presence of insulin being spiked, the body WILL NOT access its fat stores. Insulin is like a switch, and every time that switch is turned on, your body will focus ONLY on the energy just added to the body/blood stream from the meal it just consumed. Everytime we snack, we spike insulin. If insulin is constantly spiked, we NEVER get to access our fat stores.
The easiest way to lower insulin is to eliminate snacks and eventually begin to practice intermittent fasting. Intermittent fasting while focusing on whole foods allowed me to lose 60 pounds in 5 months.
I have shared this information with others and they have all had similar experiences. Doctors I recommend to give a listen to for further study are Dr. Jason Fung, Dr. Sten Ekburg, Dr. Pradip Jamnadas, Dr. Eric Berg and Dr. William Davis.
No
Carbs make you fat? There's a lot of obese dogs and cats in my neighborhood that must be eating a lot of potatoes....not!
Well, if you read the ingredients label on animal foods you will understand why that is.
Age too plays an important role of what diet and lifestyle to follow...along with individual physiology...
It's safe to say though that carb overload is detrimental to most..
Here, again, i wish it was formula driven. As you have described in your video about the Asian paradox and rice consumption...
Why should it need to be formula driven.
Why are humans the only animal on the planet that has this problem.
On fructose: basically none of the "fresh fruits" we eat nowadays were available to humans 10000 years ago or even in existence. There is nothing natural about a banana anymore. Might as well be made in a factory. If you eat e.g. natural wild berries, it's much more difficult to eat 100g of carbs and even if, they wouldn't be as bad. Many zoos have stopped feeding modern fruit to wild animals, because the high sugar that makes them their favorite food and they get sick, just as we do. Consider this: feeding "fresh, healthy fruits from the markets" is now considered animal cruelty in some zoos.
True... You eat a banana or most other fruits grown in Thailad is wayyy less sweeter that what i get back here in the west.
Eat less and move more has been a failure? Maybe we should eat more and sit on a couch , watching tv all day. Would that be better? Lol
no
Just join the infantry of U.S. military and you will always look good!😊 They have routine field trips that keep you in tip top shape like carrying 80 lbs. + rifle and ammo and hiking 12 miles a day!😮 Say you quit the hike for some reason, not only do you get more exercise like 16 miles but your platoon will too!😊
Its got nothing to do with calories...as calories are heat...humans dont use heat as a derivable source of energy from food. We use chemical energy..however its really about the exchange of MASS..Mass is a form of energy. This is why people who reduce their MASS intake..overtime will lose FAT. This is very counterproductive because it depletes the body of essential nutrition. Weight loss is the wrong term. The ideal way to keep trim is to consume a species specific diet..just like every other animal and living thing does..we are no different. What is that diet...a carnivore diet. It does not activate the randle cycle...sparing oxidative stress and mitochondrial damage .. and is nutritionally very sound.
"mass is a form of energy" does not apply here, chemical reactions in our bodies are way too weak to have any relativistic measurable effect. We do "burn" the food in the sense that we oxidize carbon and hydrogen atoms found in food with oxygen from breathing. Contrary to popular belief, the most part of the weight we gain by food intake we lose not in the toilet but by breathing: expelled CO2 has atomic weight of 44 while incoming oxygen has 28. This is a well established fact and is used for example when measuring VO2 max or in the "double-labeled water" experiments.
@@markotrieste Yes i do agree with most of what you are saying. Mass is part of the equation. Prof Bart Kay goes into it in detail..when he talks about CICO.
Good post!
We are omnivores, not carnivores.
@@brassedoff2437 no actually we are obligate hypercarnivores. We have a stomach cavity baseline ph of 1.5 this puts us next to hyenas..lions..vultures. we were scavengers millions of years ago. We ate rotting flesh. Meat was the mainstay of our diet. Yes fibrous vegetable matter was consumed during lean times.
@@dombarton2483 It's pure speculation that meat was the mainstay of the diet millions of years ago. They undoubtedly ate some, but as with other primates, the mainstay of the diet was quite likely fruit, nuts, seeds, greens, insects and then any left over meat. Primates lived in forests and jungles and lived mainly on fruit - but as forests disappeared, they had to adapt to a more carnivore diet just to survive - but that doesn't mean we were programmed to eat a largely meat diet. We have evolved to be able to eat whatever we can get, but originally, we were fruitarians, supplementing with whatever else was available.