The #1 Diet to Lose Belly Fat and Improve Insulin Resistance at the Same Time
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- เผยแพร่เมื่อ 1 มิ.ย. 2024
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This is the Best Diet for Diabetes & Fat Loss
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References
www.mdpi.com/2072-6643/13/12/...
diabetesjournals.org/diabetes...
link.springer.com/article/10....
academic.oup.com/ajcn/article...
pubmed.ncbi.nlm.nih.gov/16002...
www.ncbi.nlm.nih.gov/pmc/arti...
academic.oup.com/ajcn/article...
pubmed.ncbi.nlm.nih.gov/23739...
www.ncbi.nlm.nih.gov/books/NB...
www.mdpi.com/2072-6643/13/12/...
Timestamps ⏱
0:00 - Intro
0:43 - High Protein vs Moderate Protein Diet
3:30 - 25% off Your First Order from SEED
4:05 - Protein vs Carbs
5:28 - High Carb vs High Fat Diet for Fat Loss
6:05 - Protein & Appetite
8:25 - High Protein Diet & Muscle Loss
9:42 - Thermic Effect of Protein
10:24 - The Takeaway
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Here’s my newest FREE Meal Plan (High Protein Mediterranean with some Intermittent Fasting)- thomasdelauer.com/MediterraneanFasting/ Please enjoy it as a thank-you for subscribing to my channel and my newsletter!
Thomas, you do know that calling a high protein diet ketogenic have always been a lie. A high protein diet makes you produce much more sugar, its not ketogenic at all. Stop with this bs. How long are you gonna keep telling this lie?
Thank you
Thanks
00:01 Focus on adjusting protein and carbs for insulin resistance.
01:20 High protein diet led to significant improvements in glycemic control and insulin resistance.
02:40 Protein and gut microbiome affect glucose management.
03:58 High protein diet led to positive impacts on diabetic markers.
05:16 High protein and high fat diets lead to more fat loss compared to high carb diets.
06:29 High protein diet suppresses hunger hormones and aids in calorie reduction.
07:56 Higher protein intake can maintain muscle protein synthesis even at a 40% calorie deficit.
09:24 High protein intake is crucial for maintaining muscle and increasing metabolism.
Crafted by Merlin AI.
Thanks!
Thanks for that
🦸🏽
Waiting for BIOLAYNE to see this... he's been so defiant against claims of low carb diets leading to more fat loss when compared to high carb
@@joeyhomewoodlaine kinda contradicts himselfs, he says 1lbs of protein per bodyweight and 20% calorie reduction fir weight loss ,which technically is low carb lol.
My diabetic husband dropped his hbA1c from 10.6% to 5.2% in 10 months earing high protein and low carb. All cravings went away and so did the diabetes.
He could eat non refined carbs like carrots and raspberries and even sweet potato...
Amazing case study. Thanks for sharing.
@@ghost9-9ghost
OK. But.....why would he?
@user-km7tv7pz7m look at the research...eduxate urself about nutrition and biology....the human body benefits greatly from eating whole plant foods along with protein and fat.
You clearly aren't educated in biochemistry.
@@ghost9-9ghosthow do you know that, I don't seem to recall reading many comments or testimonies of people eating carbs and reversing diabetes
Literally nobody on the internet gets more use out of the yellow body fat prop than Tom!
Literally literally.
Do you mean Thomas? Learn his name AND some respect.
The no food diet seems to work best from what i hear
😂😂😂😂😂😂😂😂😂
72 hour fasts work pretty damn well
Some say fruits have to much sugar. Some say vegetables have to many oxicilates. Carbs are obviously the devil. Dairy prolly isnt good for some reason, and many meats are raised on grain and not grass.
It's cheap, too!
5 day fasting works wonders
#meatheals beef & eggs. Done 💪🏽
Vince Gironda knew :)
Add organ meat to that a couple times a week, and then you're "done".
@@Cosmo-Kramer My dinner right now. ended up being 250 gram sirloin, 2 eggs, and 50 gram beef liver.... I tend to add about 50-60 gram beef liver to every meal along with those 2 eggs. The remainder some form of lean meat...
Majority of the people in the world will never be able to eat like that for a long-term
I prefer 8 oz. bacon crumbles with 5 or 6 eggs scrambled and extra sharp cheddar on top. Green tea for drink.
I cant stop wanting potatoes & cornbread & biscuits with that bacon, butter & eggs.😮
you'd be surprised, it just takes time to rewire your tastebuds and brain
Took me about 2 months, but yeah I love potatoes!!! Still have them once in a while, literally like one tiny red baby potato covered in bacon butter and cheese, but don’t crave them anymore.
I have been on Keto Diet, but decided to swap High Fat to low, with low Carbs. My protein is now high and I am just over 69KG and consuming around 150 grams of protein a day with food and suppliments (fast and slow acting protein shakes). I do gym work and cycling while fasted. I eat one to two meals a day. I have my last meal at 4PM and won't eat a main meal until 10AM. I just did a 2 hour 10 minute Hilly cycle today,. I had not eaten before the ride, yet myperformance on the bike was really good without consuming any food or shakes until 2PM today. I did not notice any hunger.
One of my easy go to recipes for the Mediterranean diet is
Baked Salmon with Lemon and Dill:
- Ingredients: Salmon fillets, lemon juice, fresh dill, olive oil, salt, pepper.
- Instructions: Preheat the oven to 375°F (190°C). Place the salmon fillets on a baking sheet. Drizzle with olive oil and lemon juice. Sprinkle with fresh dill, salt, and pepper. Bake for about 15-20 minutes, or until the salmon is cooked through and flakes easily with a fork. Serve with steamed vegetables or a grain of your choice.
I’m making it lol
Yummy 😋, I could eat this forever!!
mmm...
You’re better off with a glass baking dish. If you put it on a cookie sheet, the olive oil is gonna run all over the place.
I'll give that a try, thanks
So glad we get this info!
Good work Thomas, keeping the best info always. Tnx man
great video Thomas, appreciate all of your research
Thank you so much Thomas! Right on time! I'm going with the protein macro of the body weight I want to be.
I always enjoy your content. I take notes and quite often purchase products you recommend. Thank you.
Awesome vid. Straight to the point and super informative. Love your channel Thomas. Thanks for all the great advice!!
Good info! I will now be upping my protein.
thanks for doing all the reading and passing on info succinctly
Thomas. Bravo..Bravo.
relatively new to your channel. I take my nutrition and exercise pretty serious as climbing is an important aspect of my life. i find so much value in your videos, they have really added to my life, thanks! great family photo in the background btw
Yo Thomas. Thx for all the great info, i have finally sorted out my diet and now i am big on workouts and all that stuff. I would love to get some info about recovery for every joint and muscle.
Hi Thomas! Thanks for the new video and all of the great content in general. I've been watching your channel for a long time and it is a great resource that has immensely helped myself and I'm certain so many others. I have a question that I have not been able to find an answer to anywhere. I did a combination of OMAD keto followed by extended fasts for months and it was very effective. However, I started to get sick after 5 months so then I switched to doing 7 days of OMAD keto followed by 2 days of OMAD 5-10% of my fat take on keto, making sure to get in lots of fruit and grains before going on my extended fasts. I found that I felt much better in general and in doing extended fasts this way. As I got closer to my goal weight I slowly transitioned from doing 7 days of OMAD keto followed by 2 days of OMAD 5-10% of my fat intake on keto to doing 6 days of OMAD keto followed by 3 days of OMAD 5-10% of my fat intake on keto, and continued this pattern until I am at where I am currently. Currently I am doing purely OMAD 5-10% of my fat intake on keto followed by extended fasts. Not including the days I have spent doing extended fasts/not eating, I have been eating 5-10% of my fat intake on keto while doing OMAD for over 30 days. My question is, would it be safe for me to start eating normally now or do I first need to take the next 4 weeks to be eating 5-10% of my fat intake on keto with no fasting involved? I'm wondering this because although I haven't been eating a keto diet for quite a while now, I know that fasting puts your body into ketosis. Thanks again for all of the great content.
I am doing 66% protein 17% fat, 17% carbs with a 600 calorie deficit. I eat high fiber vegetables only, mostly asparagus. I never get hungry. High fiber carbs with low fat protein works for me.
According to a lot of experts, more than 50% protein is VERY hard to do. You may want to check your numbers.
@@CarbageMan I have been experimenting with higher protein percentages over the last week. Usually end up at around 50-55 percent. Though I insist on including 4 full eggs per day, which usually contains most of the fat + 15 grams fish oil...Only one week, but i have been loving it so far. Despite less fat than what I did, and more grams of protein I just feel better and more energetic somehow. So I am continuing the experiment. A typical meal might be 300 grams sirloin, 2 eggs, some veggies (or not).... Whilst before the change it would be 100-200 gram sirloin and 4-5 eggs, some cheese etc. In other words the only way to hit such numbers is a lot of lean meats, though I suppose you could also use a lot of protein powders and such which I also do for an average of 50 grams protein per training day - less on rest days. Also for the record, I eat two such meals per day following intermittent fasting.
Pea protein 25g max
Serving
Whey 50g
@@kahinaloren So you're going with percentages by weight. That's wildly different than by calorie count, which explains it, since fat has more than twice the calories as carbs or protein.
@@CarbageMan I go by caloric percentages... Just also track overall grams of protein. Planning my evening meal/dinner right now actually. Will have 250 grams of reindeer steak which is very very lean, 2 eggs and 50 grams of beef liver which is also lean. And 15 grams of cod liver oil too, some red onion. Simples. Heck I love how it taste so :) yay.
good summary thnx
Great video!
This is great news for those of us who want to avoid bulking and cutting and just go for body recomposition.
This video articulates perfectly what I have learned to work best for me. ❤
See? Dr. Atkins was right ALL along, but he got resistance ALL along the way! Now, no one REALLY gives him credit for his diet strategy. We pretend that this is all new information!
True. They need a rebrand. 😂
Atkins pushed fatty meats, died of clogged arteries stroke 😮
@@dodgehemi5045he died hitting his head
@@dodgehemi5045 And you assume he adhered strictly to his diet makes you low iq
Dr. Salsbury knew before Atkins, but yeah same thing.
Hello Thomas, my bulking diet is a deficit one and I am building faster than everyone around me.
Other variables come to play like training volume and frequency and of course, a very good diet plan.
Happy birthday man, hope you have a good one 🎈🎁 🎉
Jah mon was thinking the same kinds of things. You Rock.
excellent video -high protein is the way to go !
thomas is sucha sweetie. thank u dude, appreciate u
Boom!! Great content!!
After -going- being keto for a long time and losing a lot of weight, I switched to high protein because I believed I was restricting it too much. Unfortunately, my weight and my blood sugar both went up (and it certainly wasn't all lean mass.) It goes back to insulin response. You need to keep insulin relatively low to lose weight. My conclusion is that I need to do a better job of dialing in protein without eating more protein than I need. As for carbs, they're not all bad. Some fibers are fine, especially in non-starchy vegetables.
Also maybe don't take advice from.thimas delauer...he's a fraud....not educated....he's clearly.on steroids and also in a constant state of deprivation....guys face looks older and tired...he's only here for money...mhe reads a script...he's not a scientist
Love you channel Thomas but that made my head hurt. I’ll just stick to my 6 hour eating window as this is my recipe for success and sustainability! Thanks man
Tack!
what do you think short term versus long term? Should all of these kind of eating programs that achieve a goal just be a useful first step? Then you start working out what carbs you can 'tolerate' depending on your activity levels and how you feel? I had almost entirely a half of a broiled wild salmon last night, basted in butter and olive oil, with greens (broccoli and beans). I was defiantly stuffed full no snacking after dinner!! felt great. slept great.
This is cool stuff, Thankyou for sharing Thomas!
ALLELUIA.. Finally someone that doesn’t talk about macros .. Iv been talking about gut micro biome for at least 3 years ..
Next milestone .. awake about fasting 😊
Thomas - do you have a probiotic brand to recommend? I’m confused as to which offers a good number of the probiotics & how they’re formed (refrigerated, etc)
Help?
I love ur videos..thank you for doing them. I feel great and I watch several of ur videos a day. I love the information. Thanks again!
Can you do a video on fat loss for Type 1 diabetes specifically?
Keto just helps with my OCD and intrusive thoughts. Night and day difference compared to eating carbs. It feels freeing to not be in a state of constant worrying, anger etcetera.
Low ferritin and iron is a huge culprit as well.
I enjoyed the picture with the dogs in the background
I am happy to hear more and more good stuff about proteins. Love my scrambled eggs for my first meal, and a decent steak or fish with veggies for my second meal. Leave the nasty processed stuff, hydrogenated stuff, and weird chemicals out, and you are good!
Hi from pueblo Colorado hope everyone is doing well.
hello Thomas
thank you for the video I wanted to ask you I have been fasting for 1 year omad for health reasons (very tiring reactive hypoglycemia) also problems with getting nervous when I eat late...etc. and from now on I would like to attack harder and start Keto Do you know if there are essential supplements to have to avoid health problems constipation hair loss? also we say that it takes 80% fat, 5% carbohydrates and ~20% protein but how to place your caloric maintenance? mine in nutrition called ^normal^ and approximately 2600/2800kcal kcal how much should i aim for keto eat my fill within the 6 hour window and that's it? THANK YOU SO MUCH for the rest I try to do a clean keto olive oil avocado nuts of all kinds although I of course add bacon and cheese and butter to make it more pleasant
Thanks again! Great stuff! Been following along for 2 months now using everything I can... I'm down 45 lbs! I feel great! I no longer need blood pressure medication!
But I'm probably overdoing it...
are there any days off from exercising completely?
What food you eating\avoiding?
@thelmaviaduct been mostly fish, chicken, eggs, raw vegetables, and 1 avocado. 5 days a week.
Avoiding carbs from bread and sugar stuff.
I'll go with keto bread and buns if I want a sandwich or burger.
@@Jeremiahlation Freeze some good quality bakery sourced bread. It changes the carbs in it so your insulin doesn't spike as high, even when you defrost or toast it after being frozen. That's an option, plus the bread will last a very long time stored. And yes, you need recovery days, I have at least one a week as a full day off. In fact I'm in it right now, back to work tomorrow.....
What about if you’re on a budget or low on time from fasting. Can 2 extra protein shakes a day make the difference or would the whey spike the insulin too much ?
What about the source of the protein, how does that impact bacteria and satiety? Protein powders, shakes, versus poultry, beef, fish or plant based protein?
Glad he cleared that up. Going to take a nap now
Like your channel Thomas
This is huge: Higher protein intake can maintain muscle protein synthesis even at a 40% calorie deficit.
With proper stimulus! AKA You need to do some weight lifting
@@jpm000001 Yep, only if you lift.
Don't forget that total muscle balance is muscle protein synthesis minus muscle protein breakdown.
Protein is very good at stimulating synthesis
Carbs are very good at reducing muscle protein breakdown.
using both intelligently is the road to optimal results.
can you do a video on how much protein per meal we should have and if age matters?
the old way of thinking was 20 grams was all body could utilize and rest would turn to fat... and 20 grams is what my mother was told by dr.. but now i see 30-40 is what is being recommended online on dif videos.
she is in 70's on Ozempic and i am concerned about her muscle loss adn her getting enough protein
I don’t eat fish/meat …..very little dairy also….is sprouted tofu and sprouted lentils good….i sprout my own/also cove radish broccoli and alfalfa blend
protein is the best. what's the best protein?
The key takeaways from Thomas DeLauer's discussion on the optimal diet for losing belly fat and improving insulin resistance are:
1. **High-Protein Focus**: Increasing protein intake while maintaining a moderate reduction in carbohydrates can significantly improve glycemic control and insulin resistance, particularly in the context of a Mediterranean diet.
2. **Impact on Microbiome**: A high-protein diet not only helps with glucose management through direct effects on metabolism but also influences the gut microbiome in ways that support better glucose control.
3. **Enhanced Satiety and Reduced Calorie Intake**: Diets higher in protein enhance satiety more effectively than high-carbohydrate or high-fat diets, leading to lower overall calorie intake and aiding in weight loss.
4. **Maintenance of Muscle Mass**: High protein intake is crucial during calorie restriction as it helps maintain muscle protein synthesis, even in severe caloric deficits, supporting better overall body composition during weight loss.
5. **Metabolic Benefits**: High-protein diets increase the thermogenic effect of food, potentially boosting metabolism and further supporting weight management and metabolic health.
6. **Long-term Effectiveness**: The benefits of a high-protein diet are evident in both diabetic and non-diabetic individuals, suggesting its utility as a general dietary approach for improved health outcomes related to insulin resistance and obesity.
7. **Broader Health Implications**: The findings support the broader application of high-protein diets not just for those seeking to improve insulin sensitivity or lose weight, but for overall healthier metabolic functioning.
I’m an insulin dependant diabetic and lost weight on low carb. I’ve been Keto for around four years with great success keeping my blood sugar level, and my hb1Ac good. But over the last year I’ve put on weight steadily, on 20g net carbs, having 1g protein per kilo of desired weight and working to a deficit. I’ve been told it’s because my fat intake is low, and my body is into ‘starvation’ mode. Is there any truth in this from the studies? I’d be really interested in what you think, Thomas!
What does low carb mean? In terms of Different flours, Vegetables etc
I love starting my day with a grassfed ruminant!
I got my TMG yesterday on your recommendation, let’s see how it works
Another "Deep Dive" 👍
As usual, important and needed and very informative video.
Thomas, if possible, can you address the build up of lifetime iron when consuming red meat since it is accumulative according to what I have found.
Of course, the carnivore diet is very popular these days and many men are on it but for us ladies due to menstruation we don't have as much iron accumulated.
#LoveMeat
Anecdotal evidence here... i was carnivore for 2.5 years before my first child and from what my midwife told me my iron levels were the highest she ever seen (still in healthy levels) in 15 years of practicing, same with my second child as well 2.5 years later of eating a similar diet meat based.
@BrideofYahusha Thank you for sharing. As ladies, ours will not rise as fast but as we age it appears at some point with love of red meat the levels may go beyond a safe level.
How much percentage of protein from calories would u recommend
So if I am understanding the results from the section about High Protein and Muscle Loss, can you not just preserve muscle, but actually make gains as long as your protein is high, even if overall calories are a deficit? So you don't need to bulk, you can just increase total protein intake even if the calories are overall low?
High Protein is cool indeed!
Great video. Ok got it! More processwed carbs & less protein, thx. ;)
What is high protein though 25%30% or more ?
How much is High Protein? How many grams per body weight?
In terms of carbohydrates, have you looked into studies where people consume non-refined carbohydrates such as beans, legumes, whole grains , fruits? I recall watching a documentary called like to 100. Groups of people which were shown were consuming adequate amounts of carbs and had insulin control.
Was always worried about not making my gains by skipping the last meal because I wasn't hungry. It doesn't matter if I do that especially if I am loosing fat. Nice!
At 4:55 did you misspeak? You said long-term resting energy expenditure was better in the higher carb group.
Check out Paul Saladino, he talks about this and I'm trying his approach lately.
Huge difference between:
Refined carbs vs complex carbs (+ fiber)
Saturated fats vs polyunsaturated/monounsaturated fats
Animal proteins vs Plant proteins
Less of former, more of later works for me.
Agree more protein helps satiety.
In general I eat a Mediterranean diet but recently I started working out so I eat more protein … all is fine but I have problems going out like I did before ☹️ Before more protein, my body was going out clock wise immediately after I woke up, now is once every 2-3 day! Why is that and what can I do?!? Thanks in advanced 😊
Does “going out” mean defecating? Pooping? If yes, add more fibrous vegetables. 🥦 etc.
What does research say about how many grams of protein someone can consume in one meal?
What if you have gout and cannot eat high purine meats or shellfish???
You were actually doing the Atkins diet
Do you recommend whey protein shakes as an easy way to up protein intake?
Why are you asking Thomas questions? He doesn't answer questions...he's only here for his money.....he's a fraud...he has a team doing all the work...he just reads scripts and takes steroids and lies....
Why are you asking Thomas questions? He doesn't answer questions...he's only here for his money.....he's a fraud...he has a team doing all the work...he just reads scripts and takes steroids and lies....
You said the first group was 55% carb, 20% protein, and 25% fat (totaling 100%) @1:07; while the second group was 40% carb, 30% protein, and 20% fat (totaling only 90%) @1:13. What was the actual distribution for the second group? 40% protein? So doubling the protein of the first group? Or 50% carb, so only reducing carbs a tiny amount? Or 30% fat, which I would assume would happen when increasing protein from 20% to 30% anyway (with fatty meats or fatty nuts).
Wonder what the results would be animal vs plant protein.
Little over a month on carnivore diet. Lost 10kg, stopped snoaring, no ibs, no bloating or gasses. Can eat one meal/day and still have good energy over all day. Best diet ever.. so far!
I've been doing 40% protein, 55% fat and 5% carbs. Is that high enough? It's generally around 120g of protein. I tried to get it higher but I eat 6-8 whole eggs a day so that's kind of hard. I'm addicted to egg drop soup! 😂
Does anyone know what high protein is ?
The US RDA is for 50 grams per day.
This is often interpreted as the maximum not minimum.
So 51 is high ?
What is low carb ?
The US RDA says 300 on labels.
This is interpreted as minimum.
Ergo 299 is low carb.
What kind of carbohydrates are they eating? Complex or Simple, Junk food or Fruit?
Great question, as the answer makes a big difference.
Ok so where is that polo from ?
This Last year alone I have taken several clients off insulin with carnivore diet, one was on insulin for 25 years
Way too many people think that’s impossible.
@@katydid2877 sadly majority of doctors do, all in the pocket of big pharma and multinational companies producing crap food
Interesting
Three counters for high protein - Impact on kidneys, cost, and insulin spiking. I personally agree with him, but those are the three arguments I hear. I agree with carbs out of your diet, but I disagree with some in the keto community pushing the fat bombs etc. Get just enough fat to satiate you and try to make it the highest quality you can (olive oil, small fish, avocadoes, butter, Greek yogurt, and sour cream. Typically try for leaner cuts when it comes to beef and chicken.
I agree with what he says but once ur obese you have higher serum bcaas which literally feed fat cells. I believe glycine is of importance if you are obese and prioritizing protein. The more I look into this stuff it seems obesity is not only energy sparing but protein sparing as well
The kidney thing has been debunked. The insulin thing, however, is real, though it is blunted by glucagon. In other news, eating low protein and high fat can make you hungry and it's easy to overeat. I'm still trying to find the right amount of protein while dialing back the fat and adding soluble fiber.
Being very insulin resistant, doing low carb high saturated fats lowered my a1/c levels, but my lipids doubled and weight loss stalled. Mediterranean style diet, with less saturated fats and leaner protein with weight resistance and walking and biking the weight loss is happening again.
@@prestomattwine Unless you're APOE4, LDL doesn't matter, and ironically higher is associated with lower all-cause mortality. Monounsaturated fats are good to have in the mix, though.
Weight loss surely may stall. Eventually things need to be changed up, including realization that lower weight means lower energy requirement (and usually, that's leaning up the food some.)
@@CarbageMan … may I ask what apoe4 is ?
Pork ok to eat?
What were the studies demographics? Is this applicable for perimenopausal women?
Is beef jerky a healthfully recommendable source of protein?
Most of it has a lot of added sugar.
Make your own maybe, use pink salt , and a sweetener if desired, but best meat if fresh cuts
@@daleval2182 Yeah, I used to make beef jerky, and I've been meaning to try it with monkfruit or something, but I still haven't gotten around to it. Damn! It's hard to believe I haven't make jerky in over five years.
Generally too much sodium and sugar.
Buy a sugar free variety. There's several out there.
I'm wondering now if there is a difference in the types of protein. Will vegetarians have the same type of effect or is this better for the low-carb carnivores? Gotta be better with the carnivores, IMHO due to completeness of protein and micronutrients in meat.
I'm a type 1 diabetic so I always followed a keto style diet until I started running and realized I am incredibly under fueled, so I stopped doing keto and swapped to a low fat diet (high carb/protein) and my performance increased significantly. I was worried about my HbA1c being high from all the extra carbs I was eating but it actually improved because the running increased my insulin sensitivity, which allowed my blood sugar control to be easier. My last HbA1c was 5.4 (previous before running was 5.7). So, why say all this? You shouldn't pick a diet and change your life around the diet to make it work it should be the other way around. Your diet should compliment your activities and taste buds.
I am healthy guy in my 30s, i feel 100 times better now eating mostly starches + some protein then when I was eating clean paleo.
Better mood, better sleep, better satiety, better libido, perfect skin, MUCH better gym performance, lower fasting glucose.
Also, I love the food I eat, I eat twice a day, in the morning and in the evening, never hungry.
i too think protein is cool
Doesn't it matter which carbs you are eating?
All this is great but what about cholesterol? Seems like the only foods to help cholesterol metabolism are fiber and whole grains and fruits
High protein, low carb, bit of fat…Dr Atlins was right!!!
Does drinking whey protein twice a day to consume around 100g protein a decent way to meet my daily protein reqs??
1-1.2g of protein per lb of bodyweight is what he and Paul Saladino usually recommend.
@@humansarenature lol i meant i drink whey protein twice, so i’m around halfway my goal of around 200g of protein.. and i weight around 162 lb..
Eat a lot of protein. Got it!
Plant or meat protein is better on high protein diets..God Bless