Popular weight loss advice that may do more harm than good
ฝัง
- เผยแพร่เมื่อ 29 มิ.ย. 2024
- This clip is from Episode 103 of the Stronger By Science podcast.
TIME STAMPS
0:00 Intro
8:40 Characteristics of an effective long-term weight loss diet
9:51 Rigid macro counting
www.strongerbyscience.com/goa...
macrofactorapp.com/cheat-meals/
28:52 Really high protein targets
• How much protein do yo...
38:17 Eat bland foods
pubmed.ncbi.nlm.nih.gov/15930...
50:09 Focus on outcome
www.strongerbyscience.com/goa...
1:01:58 Summary and conclusions - กีฬา
Can we get more of the practical everyday advice on diet from Greg? He’s the only person in the fitness space that seems to share my attitudes and struggles around food, and he seems like he’s figuring it out.
You might want to checkout Josh Hillis's stuff. He really focuses on this sort of thing over the traditional bodybuilding methods.
Leaving on the fanny pack cliffhanger is a great way to build anticipation for the full pod.
The reason I prefer tracking macros over the more “laidback” dieting approaches (like Eric mentioned) is because I’m really really bad at differentiating between eating for satiety and hedonic eating. If I get the slightest twinge of hunger, and I’m not tracking, I have NO CLUE if giving into that hunger will keep me on track or derail me. I grew up obese and lost weight (over 115lbs) tracking macros, so I basically learned to completely disregard my body’s intuition around food because that intuition led to obesity.
So I’ll end up calling myself a little weenie and tough through the hunger no matter what if I’m not tracking. This leads to me drastically undereating, which then has gotten me into nasty binge/purge cycles. However, if I’m tracking and get a twinge of hunger, I’ll examine where I am with macros and seeing the numbers allows me to properly differentiate when I should eat to stay on track or when I probably shouldn’t and I’m just getting hedonic cravings.
I’m a math/stats nerd so tracking doesn’t bother me in the slightest and I actually get a lot of joy out of making the numbers line up and seeing progress (and have gotten joy out of this for years and years so it’s nothing new). So I’d have no problem with utilizing some form of tracking for life. MacroFactor actually makes this so super easy anyways that it’s just like keeping an eye on my bank balance. I’ll splurge from time to time, but if I keep an eye on it, I can make sure it never gets out of hand.
For me, calorie /macro tracking helps a lot because I mentally can tell myself that I'm well fed, on target, healthy and just power through the side effects. I tend to do better with yes/no than moderation when deviating though. What did help with me personally was being less obsessive with total protein and exact food weights though. Before I'd weigh every egg to the gram, every ounce of chicken to the gram raw etc... but now as long as its close, its fine (1 egg is just 1 egg, if a recipe is based on 1lbs of chicken breast, I don't lose sleep recalculating if the package is only .98lbs or 1.04lbs etc...
Do you guys read the comments? Because I really want you to hear this
Wanted to share how impressed I am at the quality of the segments you guys have been putting out lately. Just really thoughtful, constructive, incredibly interesting conversations and monologues you have put together. I’ve really enjoyed and found value within
@@jacknagy2233 jack are you associated with the channel?
@@jacknagy2233 I appreciate the thanks anyway
I wish the road to the stage segment was still around 😢
Timely episode. I've been fighting to bring my weight down for years. I have terrible genetics and habits for leanness. After years of dieting, I've decided to stop dieting within a certain time frame. I've decided that getting to a healthy weight is going to take multiple years to adjust my eating habits and lose weight while becoming comfortable eating at a smaller calorie levels at various weight points until I can diet again without causing serious diet fatigue and anxiety. I kept dieting and reaching a point where I said "Fuck it" like Greg and started eating crazy amounts of calories again and ballooning up. I can eat 4000 to 5000 calories a day without a problem. I feel better working out on a lot of calories. I feel like crap on low calories. So I'm trying to reach a balance point of not completely depriving myself of tasty crap food, but focusing on eating more tasty healthy food as I am one of those people that likes healthy food as much as I like crap food. I enjoy Brussel sprouts and tomatoes as much as I like ice cream and coke. It depends on the cravings for the day. I have found if I don't count my calories, I will overeat. I'm committed to constantly counting even during weeks I overeat to see what kind of damage I'm doing during those binge weeks to make sure I know when that is occurring and take action to reduce my calories back to a healthier level.
It’s all a mental game. Distract yourself from food as often as possible. Eat well when it’s time to do so, but don’t fixate on those moments until it’s time to eat.
This was absolutely a perfect conversation.
Eating bland foods is underrated. I find when start adding tons of sugar free sauces in my food I tend to eat more and feel less satisfied.
Love some reasonable diet advise from a foodie.
I was always to stubborn to track calories to my own detriment. But I finally started doing it and it has helped so much. Learning how to portion and cook food in batches is ultimately very convenient and conducive to succeeding with a diet. To make it easy I basically eat the same thing for 3 or 4 of my 4 to 5 meals I eat each day. These 3 meals are all very high in protein so I don’t have to worry that my daily protein will be insufficient.
Curious as to what books you guys have in the background?
I have to disagree with the sentiments here. I have found far more success with an all-in approach. If I give myself the option to cheat on a holiday or special event then that one event turns into two which turns into three which becomes every day. Same with the magnitude of the cheat. My "fuck it" point has a low threshold so I could easily binge back 1-2 weeks of progress in a single meal if I deviate a little.
You disagree with the sentiment that "The popular advice might very well work for you, but if it doesn't, it doesn't necessarily mean you're defective; it might just mean you need to try a different, not as widely promoted approach"?
I don’t believe people need as much protein as the standard recommendation and it’s more about consistently getting in daily quality protein than force feeding it.
Makes cutting much more than tolerable and enjoyable.
For the algorithm
I'm one of those weirdos who loves a diet high in lean protein🤣. It's not hard or boring for me at all.
I try for 1g protein per pound of Lean mass.
Rieasonable macro counting is a key for ongoing satiety. Satiety is a key for everyone interested in a long term solution. It might be *the* key. Satiety applies to everyone in a profound way.
However, this assumes one balances their macros correctly. The Zone Diet provides a reasonable process for dialing this in.
kinda disagree w greg- the diet u use to lose fat doesn't have to be the diet to use to keep the weight off;
-a slow steady sustainable fat-loss approach may not always work (lack of immediate gratification can result in quitting),
-some ppl do better w a focus, aggressive diet and then switch back to a more regular diet, they need that drastic change/difference b/w a fat loss and "normal" eating for that motivation
-slow+sustainable can work but so does fast+agressive;....I know greg didn't say aggressive dieting doesn't work, just that its perhaps less useful for the gen pop, that's where I disagree
The problem is that it can result in yo-yo dieting if people end their diet and then immediately go back to old eating habits. One issue we have is people losing weight, and then gaining it all back again. If you're an athlete losing and gaining weight in a controlled cut and bulk cycle it's one thing, but if you're just a hobbyist lifter that is trying to maintain a healthy weight, the yo yo approach is a multi-year roller coaster of frustration. It's better to find a good pattern that will let you maintain at a sustainable weight after you reach your goal than to do one notch above a crash diet (looking at you, protein sparing modified fast) and then go right back to eating take out every night when you're done.
Greg, why are you now running away from the road to the stage? You just giving up?