The biggest problem with sugar is how addictive it is. I started changing my eating habits after feeling withdrawal symptoms from not drinking soda. When I want something sweet now I just eat kiwis lmao. I did not receive single notification for this comment.
It’s a hard one to break, maybe one of THE hardest. The way it affects your body and gives you a nice brain high can just keep the cycle going. I’ve been cutting down slowly but surely so you can do it!
Im back inside the spiral again, but in my previous experience when I have the cravings for something sweet I like to counter it with a cup of coffee, black no sugar.
Again Sean is back with no BS. I’ve always thought it’s about balance and tracking overall calories and that’s made this journey waaaaay more bearable than stressing over every single thing I eat.
Hope you guys found this video helpful. Comment below and let me know what you think. Don't forget to follow on Instagram as well for more daily informative content and updates: instagram.com/sean_nalewanyj Thanks for watching and see you in the next one! P.S. To find the exact step by step training and nutrition strategy I recommend for you based on your individual body type, goals and experience level, visit Quiz.SeanNal.com
Thank you again my brother! Instant fan for life! I just turned 44 and thanks to ur tips I’m in the best shape of my life due to ur NO B.S. approach. No fads ! Just results! Thank u my brother. You’re truly changing lives.🙏🏾
Hey Sean - a couple of topics I feel would be helpful for many people in videos regarding food. 1 - foods that increase cravings, i.e. foods that trigger a chemical response that gives pleasure receptors to the brain, thus making you crave more and more of them for "satisfaction" and how healthy foods along with exercise can give that same response to the brain to curb those cravings. I've found through my weight loss journey (through trial and error) that there are certain foods that make me feel the need to keep looking through the fridge for more, while better eating and exercise gives me zero cravings. 2 - how eating the healthier options allows you to eat to a level that maintains "fullness" without impacting your caloric intake. Again - in my own journey I paid very close attention early on to how I felt after eating - immediately after, a few hours after and by the time I ate my next meal. For this I looked at the foods I ate, coupled with how long it typically took to eat them - then crossed that with how satisfied (full) I felt immediately after the meal (ie did I want to go foraging again, or did I feel satisfied). I then looked at 2-3 hours later - was I feeling hungry again, or was I still satisfied. Next I looked at the next "traditional meal time" and did I feel hungry? What I found was that, when I mixed in 3-5 vegetables with a serving of protein (usually chicken), it took longer to eat, therefore my "fullness" response kicked in by the time my meal was over or close to over. It also stayed with me longer - leaving me with no desire to go digging for more food. This compared to when I just grabbed a sandwich, or similar, that took 5 minutes to eat and while it left me feeling full immediately after eating, that feeling wore off quickly and left me craving something else within a few hours. As my eating habits changed - I found that my lunch left me with the longest gap to the next meal. Working in a traditional office setting, I eat lunch at around mid-day, work the rest of the day, go home, exercise, then eat again. Often there's a 7-8 hour gap between my lunch and my dinner - so I needed something that sustained me through that time. This is the meal I switched to contain typically a decent sized serving of a protein source and usually 3-5 vegetables. When eating this for lunch, I have no food cravings through the rest of the day - and given that my evening meal is typically at around 8pm, I tend to have a sandwich or similar at that time, which leaves me feeling full and satisfied for the few hours before I go to bed - at which point I'm asleep and not craving anything else.
Lost 75 pound doing exactly the same when you try to create your own long term diet and really research your own body you become a master of calories and macros by accident and stop believing there are things you can’t eat ever. Moderation is key but of course there are just foods I avoid because the cons just far out weigh the pros. It’s all in the research my friend! Love it.
@@timothymcjury72 We all have those trigger foods that will likely lead to binge eating. If I decide to eat one little cookie then I will either empty the entire container or go and buy one of those 12" cookie cakes and yomp down the whole thing - but if I have a few squares of dark chocolate I feel satisfied and don't chase more.
That's not why you crave those foods. If you are hungry and eat food with sugar you will eat a lot of it because you are hungry and if that food doesn't provide good calorie to satiety ratio so you will overeat it. If I eat chocolate after lunch when I am no longer hungry I will never eat a lot of it, however, if I eat chocolate before lunch, when I am hungry, I might eat 1000 calories worth of chocolate and still be hungry (at that point I couldn't eat any more chocolate but I would be able to eat other things). " foods that increase cravings, i.e. foods that trigger a chemical response that gives pleasure receptors to the brain, thus making you crave more and more of them for "satisfaction". That's not how it works, the more I eat certain food, the less I want to eat it in the future. I can however develop a habit of snacking something between meals and I solve that problem by always having low calorie fruit near me instead of high calorie highly processed snack food like chips and other types of snacks that are endemic to my country so mentioning their names won't mean anything to you.
Sean has a cool look. He looks young enough to be an undercover school cop but looks mature enough that can lead a business meeting. Hard to tell his age.
@@Sean_Nalewanyj I would love to see you pull it off as a 65 year old postmenopausal woman. I have been lifting weights with the guys since age 18. I can still keep up with them. But my cute size 6 figure has gone from 125 to 200 when I hit age 58. I am down to 800 calories a day of nutritional food and still gaining. I am about to become a hermit because I see people looking at me thinking all the mean things I used to think when I saw an obese older woman. Any words of wisdom? I have gone to doctors, PubMeded myself to sleep, etc. Mary 🍒
@@Sean_Nalewanyj I was just gonna say he is 32..I listen to what you said was going on with you 10 years ago and I remember you said you were 22 back then. 🤔 lol
Omg spot on! I this bloke is great. . I must admit I was a bit worried when I saw the title ...but I should had known better!! Great video. Sean is my fav you tube training Chanel! so glad I found him.
I used to think like that. That's why I couldn't stick with any diet because I was avoiding foods I enjoyed and ate foods I hated. Been doing flexible dieting for 3.5 months now and never looked back.
What I discovered to be very helpful to keep and hold a way to eat in the long run was to eat things you really like and find ways to increase nutrients and decrease the calories. For example, adding more vegetables that you actually like to make you feel satiated, finding ways to make good sauces that don't contain the amount of fat you normally would find and to allow yourself to eat everything but learn how to eat the more calorie dense food in moderation. I also tried to identify behaviors, because I'm an emotional eater. So I also worked on my behaviors around food, the "why" of eating, if you could say. There's so much more to weightloss than the black and white people tend to look at. Calories in vs calories out is the base, and learning about food and nutrition and everything around that is also very important. And it takes time, doesn't happen overnight.
I ate less than 1500 calories / day on average during that time period and yet I would sometimes eat pizza, creampie (krempita in my native language), sometimes I even ate cheescake.
Hey man really appreciate the summary in the description. Not that I don’t want to watch the actual video I just find it very convenient and don’t see many others doing it. Really appreciate it
Your videos are the best fat loss videos I have ever seen. Only you have given real advice and it works and has even freed me to let me eat what I want during my diet without feeling guilty as long as I'm in my calorie deficit. I always try so hard to retrict and always fail and always say "I'm eating healthy" but binge on vegetables and Oatmeal and fruit and nuts and then I wonder why I don't lose weight even though I feel super restricted. Now I know I can eat those treats that I truly wanted to eat like cake and pie and sugary cereals once in a while and I don't have to feel bad but at the same time, your practical advice also tells me to make smart food choices and choose the things that will give my body the right nutrients and help me be strong and healthy. So I do enjoy eating my grilled chicken salads but I also can finally enjoy eating my cake, as well. I really wish more people would subscribe to your channel rather than all those fitness influencers that say, honor your hunger, eat what you want without giving the whole story. Thank you truly.
Pretty well explained. I have always had a bit of a sweet tooth. As a kid I occasionally had access to some pretty awesome pastries on a regular basis. Can't remember who it was but someone in the family was a hell of a pastry chef. When I was younger it seemed like I could eat anything I wanted? But I actually found junk food boring if I ate it more than say once or twice a month. In my fifties now and I have to be pretty careful. The problem is getting all the macro and micro nutrients my body still needs when my overall energy needs are so much lower. I still have treats though, even when cutting I can usually still manage something small once a week or even every few days. It's still a trade off though. Calories that could be protein or something with valuable micro-nutrients. I loose weight relatively easy but holding on to muscle is more of a struggle.
As always, 100% agreed with you, Sean. There are certain foods that I do try to avoid though, not because they're super fat storing or anything, but because they are trigger foods that lead to a desire to eat more food. For me it's potato chips and fries. This is not proven, but I think the food industry adds crack to food nowadays or something lol. Food is tasting better and better and triggering something in the brain to make it very addictive, bypassing the mechanism in our bain telling us we're full. Thank you for always putting things in perspective for us.
i 100% agree with fries it definitely has crack or meth cuz the aroma itself u can taste like mcdees fries ive been 2months sober from fast food hoping to keep it up
All foods have a hormone response. Because they are junk foods they don’t signal traditional response of fullness. Because they don’t provide energy that is used in a normal way and directly gets stored as fat. In other words some foods can only be processed by the liver.
I started cutting my own potatoes, spraying them with some olive oil spray (low calorie) and cook them for like 25-30 mins in the oven. They come out fairly crispy, taste really good, theyre much lower calories than regular fries AND they keep me nice and full! (Potatoes are actually one of the highest "satiesty index foods" meaning they fill you up for longer)
You're an underrated fitness personality on this platform been checking out your content and I have to say its well worth the subscription bless up Sean
You're literally the greatest fitness influencer out there, one of the if not the only one I can watch and be POSITIVE that everything you say is true.
Don’t even need to watch the video before I like it. Btw, I was about 190 in the afternoon January 1st when I started cutting and now I’m about 157.4 in the morning in boxers! Sean definitely helped with that. I have lost a good amount of strength but a very fair trade. I’m 5 9.
I love that you made this point about looking at the whole picture, first and foremost, before completely ruling out foods that are generally considered 'bad' for diet and losing weight. I've been living by this philosophy for years. But the one claim you made around the 3 minute mark, about making your diet "overly burdened and harder to stick to,... probably leading to binging excessively on those very same foods" isn't true in at least several important instances, and needs more information and clarification. When you give up sugar, highly processed carbs, and bad fats, over a short period of time, your body stops craving them, your tastes change, and eventually, you lose the psychological craving as well. Do a search on what happens when you give up sugar for a month. I discovered this by accident and then a doctor told me that it was normal. Nine years ago I started following the dietary recommendations from a book I read, that advised cutting out sugars, carbs, processed foods, and bad fats. I cut out all of that except for complex carbs. After not too long I stopped having cravings for these foods. At about three months on, I remember realizing that I just really didn't care, I didn't miss them. At one point, after having lost a lot of weight, I thought I'd indulge a little and then discovered that I couldn't get through these foods, and in some cases, was disgusted by them. My tastes had changed for the better. I tried eating a breakfast sandwich from Tim Horton's and couldn't finish it. All the preservatives and sodium in it tasted awful. The same thing with a pudding cup. It tasted way over-sugared. I couldn't finish it. In this latter example, I still liked pudding but couldn't handle nearly all that sugar. In the case of pizza, another notorious favorite, I still liked it but couldn't eat nearly as much. But some foods, like pizza, steak, a buttered baked potato, spaghetti, and chocolate I'd still eat, occasionally, but in much smaller proportions, and it was no burden to do so. I don't have the cravings.
I think this might work for certain individuals, but for the large majority of people it would be really hard to stick to cutting out most sugar and carbs because of social pressures and just the plain difficulty of avoiding these foods long term.
I can only comment on what I tried and what was successful, I am not overweight but have a little weight on my stomach area, I just simply gave up a few foods that i ate a lot of and that was bread, crackers, high sugared dry fruit and do not snack as often and it really worked. I am not a fan of diets, you will never sustain any diet if you have to deprive yourself of the food you like, so I did not give up sugar I just simply chose to eat foods that have less sugar. I snacked all day long and now I cut down on how often. I guess moderation is key, In today's world we have an abundance of food , you can go to the supermarket and get anything you desire, nicely conveniently prepared and packaged , all you have to do open it up and eat , it's easy to eat ourselves to death. Good to see a video such as this on a common sense approach instead of another complicated diet.
This was the single most informative and valued video I've ever seen for simplifying diet needs. I wish every Influencer out there was as honest and direct as this young man is.
His logic is completely in line with my methods. A weakness of mine is the "burger joints". To curb it, I may get a "Kid's meal" which is just enough of a cheat without going overboard. From this practice, I now might have 2 burger meals in a month. I didn't "cold turkey" anything, merely cut it down into a tolerance.
I like how you don't cut your video's at all. It really shows that you know what you're talking about. Not like people who have to cut after every sentence.
Wish it really were that easy.. and I'm speaking from my own experience.. I'm 60, 6 ft tall and now weigh about 225 and I have type 2 diabetes.. If I eat 1200 cals of Keto type foods.. meaning extremely low carbs, I do lose "some" weight... If I eat 1200 cals of "normal" foods.. meaning with things like rice and potatoes with meat and vegetables, not only do I not lose any weight, but I sometimes actually gain a pound or two.. plus I get high blood sugar, of course.. and in each case I'm eating 1200 cals.. and trust me, I weigh all my food exactly. I just mean that you're also generalizing just as the other "experts" you criticize do.. and we get lost in the middle. :)
Another great video! Please keep doing the simple to understand, no b.s. vids! Too many TH-cam fitness or diet videos have great information but seem geared toward a more advanced audience. So many more of the people who want advice need it in simple layman's terms. I have sent this video to clients of mine to explain diet. It's a great way for them to get the information without interrupting me every 5 seconds! 😎 The dieting part is one of the most confusing, and this video makes it easy to weed through and get to 5he main ideas. Thanks for making my job that much easier!
I feel like the biggest struggle for a lot of people is giving up fast food… for the first year of my exercise journey I still ate fast food for dinner, but I ate fruits for breakfast and a lot of protein and carbs for lunch… you don’t have to change every single thing all at once, ease into it at your own pace
Same here. Now it's few and far between. Today I had a spicy chicken, egg and cheese biscuit from Chic Fil A. Still don't mess with tots, juice or sweet teas.
Without stealing your thunder, I agree with your thought process. I have known there is both a science and art to fitness. The science is to reach a healthful state, while the art of fitness focuses on a particular event. Being military retired, the goals taught to me are more far more precise, as a standard. It permits the nightly sleep to be optional vs required. It drops my bodyfat closer to 10-12% as a standard vs training for an event. What you discuss is having a nutrition profile in a "pie plate". I'm talking about the various ways for that "pie plate" to be divided up. Endurance performers will have a different pie plate than a powerlifter, while both have a dedicated nutrition program to be followed. The more I watch your "classes", the more you confirm my existing logic. Thank you.
Calories are a budget. You have to pay your protein bill, fiber bill, and fat bill. Get more bang for your buck by eating lean sources like tuna, tilapia, shrimp, turkey, chicken breast, etc... If you have any calories leftover, that's like disposable income, enjoy yourself, have a good time. Eat your candy.
To anybody interested I would recommend to get informed on high volume low calorie foods to help you eat more and stay full. And also the low volume high calorie foods to keep an eye on how much you eat of those. A simple google search will get the right info
To everyone wanting to skip to the point: there is no such thing as fat storing foods. Its a click bait. Just dont eat a lot of junk food people, thats all, you can do it occasionally tho. You're welcome.
Keeping insulin low is important too. So you can't have that chocolate bar as a snack, since snacking increases average insulin levels, and chocolate is paired with a lot of sugar, which also raises insulin
types of food do matter. If you eat junk all day but keep in calorie deficit you won’t look good. The quality and macros massively affect your body composition.
You can also experience difficulty in losing bodyfat if you have insulin resistance, or alternatively if you have a high metabolism and insulin resistance, you may have a tough time putting on muscle. Just another piece of the puzzle.
Very good at logically sorting thru the subtle variables in how to be efficient with nutrition. Sean among the handful of TH-cam folks supported by fact-based content. Helps keep me on track!
"you could lose weight eating nothing but junk food". Say no more brother! I'm in! 😉 In all seriousness, love that you include some normalcy to eating. I eat as good as I can throughout the week, but on the weekend, there's just something special about cramming down a pizza with my kids that my can of tuna and Brussel sprouts doesn't match.
I know a personal trainer, who launched a "cake diet" just to prove that anything goes if you are in a calorie deficit 😉 He thinks eating cake, though, is not that nice when it's something you have to eat 😂
A lot of my stress and anxiety was based on what went in my body rather than what does it do. Thank you for clearing that up and keeping the bullsh.t out. 😎
Your videos are amazing. But as a doctor, sometimes I don’t have time to watch them all entirely. Could you please make a list of the components and make it in the description? That’ll be greatly appreciated
@@jamescee7906 Doctors get on-calls, working for 32 hours twice a week. I asked him to make a list of the things he say. I didn’t say I don’t wanna workout. Thanks for your careful reading and for your beneficial input.
Sean great content as usual. I think one thing which you did touch on , is eating “clean” is just better for your overall health not just in terms of weight. Also, in my experience I just feel better after I eat a piece of salmon or good protein vs inhaling multiple slices of pizza.
I want to thank you Sean. I started watching your tic toks because they were funny and eventually became informative. From there I decided to change my life and eat healthy and workout. Thank you for making the food and workout simple to understand..
i've been on perma-cut for over a year now staying lean 10% or under and i have never once binged or had cravings...why? because i eat wide variety of foods in my diet and don't restrict myself too hard.
Well its more important what the quality of ingredients is and how its cooked, bad oil, or grill marks for carcinogenic effects on meat, fast food, soda , quantity of sugar etc.
Making tasteless healthy foods is easy. It gets difficult when you need to make a tasty and satisfying diet that also happen to be healthy and dense in vitamins/protein. Most of the difficulty is just knowing how to cook/bake and writing down recipes for consistency though. 😅
Thank you Sean, I have always believed in this and that’s why we can have “cheat days” but all in all hard work and discipline pays off 💪 now get some!
Calories in calories out. However the foods mentioned are high in sugar and are not satiating whatsoever so eating them does cause to get hungrier and eat more calories throughout the day, which is what ultimately causes you to eat in excess and possibly store fat
I'm a cyclist on a high carb, low fat diet and there are some foods that will absolutely make me sick even if it fits my caloric allowance. Super high fat foods like bone marrow or a large fries. Too much oil/fat just makes you feel like your blood pressure is off the charts. Yes, I've tried Keto and is sucks for athletes. If your only sport is walking and sitting then it's enough but if you want performance, you need the carbs.
Ty, Sean,im 34 and lost 11killos in 2months; trainning at home, eating 1400-1600 calori max a day. I also have cheat meals when i go out, but not fast food. I fully agree with what you told here. Try eat as healthy as you can, but dont do a Nasa program of it Cheers
Exactly! Yesterday I eated a cheesburger and later eat a lot of rice and curry chicken, the cheeseburger is ok, I didnt had fries, coca cola but later the rice and chiken was a lot plus it had this curry sauce. So if one of those two meal would be a problem it would be second because way too big while the little cheeseburger, eated on its own wasnt a problem at all.
Except when fat loss is concirned, your hormone profile will be factored into your maintenance calories. Hormones don't change the laws of physics, but they can change your tdee and maintenance calories so you might need to eat less than what a calorie calculator says to lose weight, but you will lose weight by eating less than your body needs.
Nathan Niyazov That’s just simply not true. None of those specifically control whether or not you’re in a calorie deficit. They control blood sugar and hunger. You control what you put into your mouth. All that it takes to lose fat is to consume fewer calories than your TDEE. There are many things that can be done to either manipulate your calories in (leptin/ghrelin will make you hungry and could make you eat more) or your calories out (BMR, NEAT, EA, TEF etc..). If you manage your calories in to consistently be less than your calories out, you WILL lose fat 100% of the time.
This is so true, a lot of people say that you have to avoid certain foods to lose fat. I'm currently going through a contest prep 4 weeks out I'm still having french fries hamburgers bacon (homemade with an air fryer) even on my mock peak week I enjoyed three fudge brownies and some halo ice cream.
While it is good to have cheat meals in calorie deficit, some of the chocolate bars or snacks have ingredients that make you highly addictive and make you more hungry than eating something with high protein and less calories.
What did you mean at 4:46 when you said “you’d lose more high percentage of muscles relative to fat”? Does the volume of fat intake affect how much volume of muscle you’d lose? Say for example the same person would do these two diets one being the Junk food and the other the healthier way with less fat, but both diet would still give the daily required protein intake while being active and working out, my question based on these examples, would the junk food path really affect how you lose muscles vs the healthier path? I don’t know if you just worded the “lose” incorrectly, did you mean both diet will give you the same muscle volume but the junk food path will have more fat percentage relative to the muscle percentage because of the net calorie? I ask this because while watching this video you mention many times how there isn’t really a strict way to eat as long as calorie in = calories out, but then when you said “lose more percentage of muscles relative to the fat”, then there is definitely a strict way of how we should eat.
also another good point is if you do eat junk food/sweets you will crave it more. that's why i opt to try to eat clean more. i forget the lady's name that said it but a good general rule of thumb is "eat it if you crave it, don't just eat it because it's there." ie. someone bringing a dozen bagels into work and you have your prepped food around.
Here's the thing about "good" and "bad" foods: Imagine a Venn diagram, one circle is "macros I need (mainly protein for the bros)" and the other is "calories I shouldn't exceed". And yes, a Venn probably isn't the best way to represent this but here we are. There's precious little overlap if you're trying to get all your proteins but keep calories manageable. At this point, foods that don't get you to your macro needs are, by definition, bad. You can play semantic games, but they're bad, they're bad, they know it, they know it. That said, I'm not a calorie nazi, er, stickler, but then again, I don't look like our gracious host either.
Moral of the story: follow my lead. I.e. Prep meals the day before (sticking to your calory target), that way you can add in those “bad foods” without risking overeating. Easy. Thank you, Sean.
If you have IR problems, as most obese or overweight people tend to have- it can be a nightmare trying to eat high glycemic carbs and control your appetite/lose weight. I found low carb helped me when I had IR problems, and now that I have lost a bunch of fat and added muscle, I can tolerate starchy or even high GI carbs without the post- hunger response. I tend to leave them for the last meal of the day- I can eat rice or potatoes for lunch now, but if I eat oatmeal for breakfast, I’m hungry an hour later, no matter how IS I am.
I think abrupt dieting is a killer, gradually reducing your cal intake to ~2000 is way more sustainable than “I’m eating only apples from now on” like muscle building, it’s a marathon
Something worth saying is if you intermittent fast or fast aside from the multiple huge benefits you are going to naturally comfortably end up in a calorie deficit
Good advice and common sense amid all the misinformation about diet, out there. Wish more TH-camrs would chime in with similar advice on the topic. Many people are wasting their time and $$ on plans that don't help with weight/fat loss. Proper exercise is the other key, especially resistance training while embarking on a fat loss regimen.
Although what Sean states in his video makes a lot of sense, there are however some kind of food that will instantly spark an high insulin responce in order to metabolise their sugar content. Now it must be mentioned that insulin is a fat storing hormone, which over a period of time, if too much of it is present in the body on a regular basis, will cause the body to become insuline resistant, which in turn will become type 2 diabetes, which will also promote fat storage. We all know that simple and processed sugars, i.e. refined carbohydrates will do just that, and even if in an overall calories controlled diet where you can still lose weight provided you're in a caloric deficit, your aim would be to stay away from those foods like a plague. In a way Sean did do explain this state of affairs and the inbalance caused by it, and missing on essential micros if junk food is your primary sorce of your daily diet, versus proper food. Unfortunately he failed to explain the full story and the implications i mentioned above of consuming junk food versus good food. Bottom line is if you want to stay healthy and not just lean, (you can be lean and unhealthy) stay away from refined foods as much as you can. I know, i've been through it, i've had type 2 diabetes which i've managed to reverse by eliminating those foods, and an heart attack. In short i'm a surviver of the shit.
Could you make a video on the effects of Alcohol on body composition? Because while I feel the information in this video is sound, I have seen disproportionately adverse effects to body composition when consuming alcohol…even in moderation. I tend to avoid it at all costs even if it’s within my calorie range.
Well i agree that we can eat anything in terms of fat loss, but that doesn't mean it's a healthy way to lose weight. Plus, I can eat about 2 full meals in a day to the point of "exploding" my stomach, or I can pick to eat 2 burgers at McDonalds. I could eat it, so I'm not demonizing the burgers... But I know that if I do, I'm ultimately going to starve that day. And most people will give in to that hunger and eat more that day (ending up going off their calories limit). So I consciously choose to restrict those food sources, and only use them in extreme circumstances (e.g. all day off home for a road trip, special days, some strong and persistent cravings [that I don't necessarily have for anything apart for sweets every 2-3 months or so])... I end up sacrificing 1 day per month or so for such occasions which is not enough to set me off my diet or make me give it up: I'm following this diet for about 3 years now (I'm at maintenance stage).
lol that would be fun. I watched a couple of Dr. Berg's videos and could not stand him. He immediately struck me as being a) a snake oil salesman and/or b) a cult leader lol. Many of his followers really do sound like cult followers too IMO of course
CICO is the ultimate bottom line, yes, but you still have to make sure you're meeting your macro/micro/fiber needs and consuming enough total food volume to control appetite.
holy crap this hits home. I'm still working on allowing myself to treats. It's funny, half the time I don't know if I'm refusing b/c I'm stubborn or if I'm actually less tempted the longer I go without sweets.
I hate how people over complicating fat loss when it's actually very very simple, im glad i stick watching Sean Nalewanyj and Greg Doucette throughout my 1 year fatloss journey
Thanks Sean for these very relevant facts, human beings are not like grazing animals that only live on a single food. We like things that stimulate our senses & we can't just forget about foods we find tasty & restrict them for the rest of our lives whether if we might find them to be not so healthy but won't kill you if you have them once in a while.
I always understood that it was more down to calories - but the trick comes into the macros - balancing those in proportion. I don't have a problem with an 'off day' on occasion too, for example if we end up in a restaurant. I'll happily eat a good meal, but still making note of the calories (restaurants here often give approximate calories on their menus). That way I can plan the days after to compensate for it. It's liberating to know I could have those "bad" foods because it's going towards a total, but seeing the wider picture of CICO really does put things into perspective. Ditching added sugar has been tough though - although I managed to remove it from soda, and just today I've started not adding to my coffees. Sure, it's only 24cals per drink but like the nuts Sean mentions, it all adds up during a day.
I totally agree however is it true that some foods like processed carbohydrates because they trigger high insuline they “ tell” the body to store fat? I am confused! One said in youtube that in an experiment when they fed a group of people only 700 calories but they gave them supplementary insulin they ended gaining weight……
The biggest problem with sugar is how addictive it is. I started changing my eating habits after feeling withdrawal symptoms from not drinking soda. When I want something sweet now I just eat kiwis lmao.
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It’s a hard one to break, maybe one of THE hardest. The way it affects your body and gives you a nice brain high can just keep the cycle going. I’ve been cutting down slowly but surely so you can do it!
Im back inside the spiral again, but in my previous experience when I have the cravings for something sweet I like to counter it with a cup of coffee, black no sugar.
Try grapefruit!
Wtf is this,Jeff nippard 😈😄
I knew I won the sugar fight when I had a traditional flat bread which is supposed to be bland and it tasted like dessert
Again Sean is back with no BS. I’ve always thought it’s about balance and tracking overall calories and that’s made this journey waaaaay more bearable than stressing over every single thing I eat.
Toby K. Glad to hear you’re on the right track now
My doctor and my coach are both in their 70s they both said the same thing. Balance your diet and watch your portion size
Actually he has lots of bs
It would seem the only bs is the click bait titles
Exactly. I’m glad to have found Sean.
So many channels that will extend this into 20m videos
Straight to the point. No BS. Awesome
to be honest, he did not tell us "7 fat storing foods you should not eat"!
@@wizardOfRobots this.
Definition of clickbait title: this
@@wizardOfRobots The title is a question not a statement.
@@itsover9008 someone with a brain that processes grammar
Ok that’s this, get a podcast! This is good stuff that I could be listening to while I drive
Agreed
Podcast please
Podcast in 2021 come on!
That would be fantastic
Bump
Hope you guys found this video helpful. Comment below and let me know what you think.
Don't forget to follow on Instagram as well for more daily informative content and updates: instagram.com/sean_nalewanyj
Thanks for watching and see you in the next one!
P.S. To find the exact step by step training and nutrition strategy I recommend for you based on your individual body type, goals and experience level, visit Quiz.SeanNal.com
I can't believe how simple weight loss thermodynamics are....and how complex the internet makes it. Thanks Sean for keeping people on the path.
Thank you again my brother! Instant fan for life! I just turned 44 and thanks to ur tips I’m in the best shape of my life due to ur NO B.S. approach. No fads ! Just results! Thank u my brother. You’re truly changing lives.🙏🏾
At last... a dietary video that sticks to the facts and common sense - no BS. Spot on!!!
Thanks Jason
Hey Sean - a couple of topics I feel would be helpful for many people in videos regarding food.
1 - foods that increase cravings, i.e. foods that trigger a chemical response that gives pleasure receptors to the brain, thus making you crave more and more of them for "satisfaction" and how healthy foods along with exercise can give that same response to the brain to curb those cravings. I've found through my weight loss journey (through trial and error) that there are certain foods that make me feel the need to keep looking through the fridge for more, while better eating and exercise gives me zero cravings.
2 - how eating the healthier options allows you to eat to a level that maintains "fullness" without impacting your caloric intake. Again - in my own journey I paid very close attention early on to how I felt after eating - immediately after, a few hours after and by the time I ate my next meal. For this I looked at the foods I ate, coupled with how long it typically took to eat them - then crossed that with how satisfied (full) I felt immediately after the meal (ie did I want to go foraging again, or did I feel satisfied). I then looked at 2-3 hours later - was I feeling hungry again, or was I still satisfied. Next I looked at the next "traditional meal time" and did I feel hungry? What I found was that, when I mixed in 3-5 vegetables with a serving of protein (usually chicken), it took longer to eat, therefore my "fullness" response kicked in by the time my meal was over or close to over. It also stayed with me longer - leaving me with no desire to go digging for more food. This compared to when I just grabbed a sandwich, or similar, that took 5 minutes to eat and while it left me feeling full immediately after eating, that feeling wore off quickly and left me craving something else within a few hours.
As my eating habits changed - I found that my lunch left me with the longest gap to the next meal. Working in a traditional office setting, I eat lunch at around mid-day, work the rest of the day, go home, exercise, then eat again. Often there's a 7-8 hour gap between my lunch and my dinner - so I needed something that sustained me through that time. This is the meal I switched to contain typically a decent sized serving of a protein source and usually 3-5 vegetables. When eating this for lunch, I have no food cravings through the rest of the day - and given that my evening meal is typically at around 8pm, I tend to have a sandwich or similar at that time, which leaves me feeling full and satisfied for the few hours before I go to bed - at which point I'm asleep and not craving anything else.
Just wanted to let you know this is an excellent addition.
better content in this post than the video imo
Lost 75 pound doing exactly the same when you try to create your own long term diet and really research your own body you become a master of calories and macros by accident and stop believing there are things you can’t eat ever. Moderation is key but of course there are just foods I avoid because the cons just far out weigh the pros. It’s all in the research my friend! Love it.
@@timothymcjury72 We all have those trigger foods that will likely lead to binge eating. If I decide to eat one little cookie then I will either empty the entire container or go and buy one of those 12" cookie cakes and yomp down the whole thing - but if I have a few squares of dark chocolate I feel satisfied and don't chase more.
That's not why you crave those foods. If you are hungry and eat food with sugar you will eat a lot of it because you are hungry and if that food doesn't provide good calorie to satiety ratio so you will overeat it. If I eat chocolate after lunch when I am no longer hungry I will never eat a lot of it, however, if I eat chocolate before lunch, when I am hungry, I might eat 1000 calories worth of chocolate and still be hungry (at that point I couldn't eat any more chocolate but I would be able to eat other things).
" foods that increase cravings, i.e. foods that trigger a chemical response that gives pleasure receptors to the brain, thus making you crave more and more of them for "satisfaction". That's not how it works, the more I eat certain food, the less I want to eat it in the future. I can however develop a habit of snacking something between meals and I solve that problem by always having low calorie fruit near me instead of high calorie highly processed snack food like chips and other types of snacks that are endemic to my country so mentioning their names won't mean anything to you.
Ugh...so much clarity, detail, and responsible advice. It burns us....
Hahah
Sean has a cool look. He looks young enough to be an undercover school cop but looks mature enough that can lead a business meeting. Hard to tell his age.
Haha thanks, just turned 33.
undercover school cop hahahahahahahah
@@Sean_Nalewanyj I would love to see you pull it off as a 65 year old postmenopausal woman. I have been lifting weights with the guys since age 18. I can still keep up with them. But my cute size 6 figure has gone from 125 to 200 when I hit age 58. I am down to 800 calories a day of nutritional food and still gaining. I am about to become a hermit because I see people looking at me thinking all the mean things I used to think when I saw an obese older woman. Any words of wisdom? I have gone to doctors, PubMeded myself to sleep, etc. Mary 🍒
@@Sean_Nalewanyj I was just gonna say he is 32..I listen to what you said was going on with you 10 years ago and I remember you said you were 22 back then. 🤔 lol
He looks like a gay bouncer at a gay club lol
Omg spot on! I this bloke is great. . I must admit I was a bit worried when I saw the title ...but I should had known better!! Great video. Sean is my fav you tube training Chanel! so glad I found him.
Thanks man glad you enjoyed the vid
Me too. I saw the title and thought “oh no, not Sean now too”...thankfully not the case.
Sean, Jeremy and Jeff are hands down the most no BS honest youtubers ever
The only 3 hands down!
Add the mountain dog as well if you like.
Alphadestiny
Which jeff?
I used to think like that. That's why I couldn't stick with any diet because I was avoiding foods I enjoyed and ate foods I hated. Been doing flexible dieting for 3.5 months now and never looked back.
MGTOW Monk I’ve been there. It doesn’t work for long.
What I discovered to be very helpful to keep and hold a way to eat in the long run was to eat things you really like and find ways to increase nutrients and decrease the calories. For example, adding more vegetables that you actually like to make you feel satiated, finding ways to make good sauces that don't contain the amount of fat you normally would find and to allow yourself to eat everything but learn how to eat the more calorie dense food in moderation. I also tried to identify behaviors, because I'm an emotional eater. So I also worked on my behaviors around food, the "why" of eating, if you could say.
There's so much more to weightloss than the black and white people tend to look at. Calories in vs calories out is the base, and learning about food and nutrition and everything around that is also very important. And it takes time, doesn't happen overnight.
I sign everything that you said here. That's exactly what I did to lose weight and I lost 9kg (20lbs) in 2 months.
I ate less than 1500 calories / day on average during that time period and yet I would sometimes eat pizza, creampie (krempita in my native language), sometimes I even ate cheescake.
@@student99bg Were you trying to gain muscle during this or simply lose weight?
This channel has the most straightforward fitness and nutrition advice on youtube.
Hey man really appreciate the summary in the description. Not that I don’t want to watch the actual video I just find it very convenient and don’t see many others doing it. Really appreciate it
Your videos are the best fat loss videos I have ever seen. Only you have given real advice and it works and has even freed me to let me eat what I want during my diet without feeling guilty as long as I'm in my calorie deficit. I always try so hard to retrict and always fail and always say "I'm eating healthy" but binge on vegetables and Oatmeal and fruit and nuts and then I wonder why I don't lose weight even though I feel super restricted. Now I know I can eat those treats that I truly wanted to eat like cake and pie and sugary cereals once in a while and I don't have to feel bad but at the same time, your practical advice also tells me to make smart food choices and choose the things that will give my body the right nutrients and help me be strong and healthy. So I do enjoy eating my grilled chicken salads but I also can finally enjoy eating my cake, as well. I really wish more people would subscribe to your channel rather than all those fitness influencers that say, honor your hunger, eat what you want without giving the whole story. Thank you truly.
Pretty well explained. I have always had a bit of a sweet tooth. As a kid I occasionally had access to some pretty awesome pastries on a regular basis. Can't remember who it was but someone in the family was a hell of a pastry chef. When I was younger it seemed like I could eat anything I wanted? But I actually found junk food boring if I ate it more than say once or twice a month. In my fifties now and I have to be pretty careful. The problem is getting all the macro and micro nutrients my body still needs when my overall energy needs are so much lower. I still have treats though, even when cutting I can usually still manage something small once a week or even every few days. It's still a trade off though. Calories that could be protein or something with valuable micro-nutrients. I loose weight relatively easy but holding on to muscle is more of a struggle.
As always, 100% agreed with you, Sean. There are certain foods that I do try to avoid though, not because they're super fat storing or anything, but because they are trigger foods that lead to a desire to eat more food. For me it's potato chips and fries. This is not proven, but I think the food industry adds crack to food nowadays or something lol. Food is tasting better and better and triggering something in the brain to make it very addictive, bypassing the mechanism in our bain telling us we're full. Thank you for always putting things in perspective for us.
@@trp2413 Yes, but being full doesn't stop me from eating lol ...that's how tasty food is nowadaus. ;)
i 100% agree with fries it definitely has crack or meth cuz the aroma itself u can taste like mcdees fries ive been 2months sober from fast food hoping to keep it up
All foods have a hormone response. Because they are junk foods they don’t signal traditional response of fullness. Because they don’t provide energy that is used in a normal way and directly gets stored as fat. In other words some foods can only be processed by the liver.
I started cutting my own potatoes, spraying them with some olive oil spray (low calorie) and cook them for like 25-30 mins in the oven. They come out fairly crispy, taste really good, theyre much lower calories than regular fries AND they keep me nice and full! (Potatoes are actually one of the highest "satiesty index foods" meaning they fill you up for longer)
Large food companies have teams of scientists working on doing just that; making food more addictive. So you ain't wrong.
You're an underrated fitness personality on this platform been checking out your content and I have to say its well worth the subscription bless up Sean
You're literally the greatest fitness influencer out there, one of the if not the only one I can watch and be POSITIVE that everything you say is true.
Don’t even need to watch the video before I like it. Btw, I was about 190 in the afternoon January 1st when I started cutting and now I’m about 157.4 in the morning in boxers! Sean definitely helped with that. I have lost a good amount of strength but a very fair trade. I’m 5 9.
I love that you made this point about looking at the whole picture, first and foremost, before completely ruling out foods that are generally considered 'bad' for diet and losing weight. I've been living by this philosophy for years. But the one claim you made around the 3 minute mark, about making your diet "overly burdened and harder to stick to,... probably leading to binging excessively on those very same foods" isn't true in at least several important instances, and needs more information and clarification. When you give up sugar, highly processed carbs, and bad fats, over a short period of time, your body stops craving them, your tastes change, and eventually, you lose the psychological craving as well. Do a search on what happens when you give up sugar for a month.
I discovered this by accident and then a doctor told me that it was normal. Nine years ago I started following the dietary recommendations from a book I read, that advised cutting out sugars, carbs, processed foods, and bad fats. I cut out all of that except for complex carbs. After not too long I stopped having cravings for these foods. At about three months on, I remember realizing that I just really didn't care, I didn't miss them. At one point, after having lost a lot of weight, I thought I'd indulge a little and then discovered that I couldn't get through these foods, and in some cases, was disgusted by them. My tastes had changed for the better. I tried eating a breakfast sandwich from Tim Horton's and couldn't finish it. All the preservatives and sodium in it tasted awful. The same thing with a pudding cup. It tasted way over-sugared. I couldn't finish it. In this latter example, I still liked pudding but couldn't handle nearly all that sugar. In the case of pizza, another notorious favorite, I still liked it but couldn't eat nearly as much. But some foods, like pizza, steak, a buttered baked potato, spaghetti, and chocolate I'd still eat, occasionally, but in much smaller proportions, and it was no burden to do so. I don't have the cravings.
I think this might work for certain individuals, but for the large majority of people it would be really hard to stick to cutting out most sugar and carbs because of social pressures and just the plain difficulty of avoiding these foods long term.
I can only comment on what I tried and what was successful, I am not overweight but have a little weight on my stomach area, I just simply gave up a few foods that i ate a lot of and that was bread, crackers, high sugared dry fruit and do not snack as often and it really worked. I am not a fan of diets, you will never sustain any diet if you have to deprive yourself of the food you like, so I did not give up sugar I just simply chose to eat foods that have less sugar. I snacked all day long and now I cut down on how often. I guess moderation is key, In today's world we have an abundance of food , you can go to the supermarket and get anything you desire, nicely conveniently prepared and packaged , all you have to do open it up and eat , it's easy to eat ourselves to death. Good to see a video such as this on a common sense approach instead of another complicated diet.
This was the single most informative and valued video I've ever seen for simplifying diet needs. I wish every Influencer out there was as honest and direct as this young man is.
His logic is completely in line with my methods. A weakness of mine is the "burger joints". To curb it, I may get a "Kid's meal" which is just enough of a cheat without going overboard. From this practice, I now might have 2 burger meals in a month. I didn't "cold turkey" anything, merely cut it down into a tolerance.
Thanks for the consistent, scientific, and well put together content. You are my way of finding my way around the chaos that is the fitness industry
He's dead wrong about calories. Look up Dr jason fung
I like how you don't cut your video's at all. It really shows that you know what you're talking about. Not like people who have to cut after every sentence.
Wish it really were that easy.. and I'm speaking from my own experience.. I'm 60, 6 ft tall and now weigh about 225 and I have type 2 diabetes.. If I eat 1200 cals of Keto type foods.. meaning extremely low carbs, I do lose "some" weight... If I eat 1200 cals of "normal" foods.. meaning with things like rice and potatoes with meat and vegetables, not only do I not lose any weight, but I sometimes actually gain a pound or two.. plus I get high blood sugar, of course.. and in each case I'm eating 1200 cals.. and trust me, I weigh all my food exactly. I just mean that you're also generalizing just as the other "experts" you criticize do.. and we get lost in the middle. :)
Another great video! Please keep doing the simple to understand, no b.s. vids! Too many TH-cam fitness or diet videos have great information but seem geared toward a more advanced audience. So many more of the people who want advice need it in simple layman's terms. I have sent this video to clients of mine to explain diet. It's a great way for them to get the information without interrupting me every 5 seconds! 😎 The dieting part is one of the most confusing, and this video makes it easy to weed through and get to 5he main ideas. Thanks for making my job that much easier!
I feel like the biggest struggle for a lot of people is giving up fast food… for the first year of my exercise journey I still ate fast food for dinner, but I ate fruits for breakfast and a lot of protein and carbs for lunch… you don’t have to change every single thing all at once, ease into it at your own pace
Same here. Now it's few and far between. Today I had a spicy chicken, egg and cheese biscuit from Chic Fil A. Still don't mess with tots, juice or sweet teas.
This should be taught in school as compulsory, can save so many lives seriously
Without stealing your thunder, I agree with your thought process. I have known there is both a science and art to fitness. The science is to reach a healthful state, while the art of fitness focuses on a particular event. Being military retired, the goals taught to me are more far more precise, as a standard. It permits the nightly sleep to be optional vs required. It drops my bodyfat closer to 10-12% as a standard vs training for an event. What you discuss is having a nutrition profile in a "pie plate". I'm talking about the various ways for that "pie plate" to be divided up. Endurance performers will have a different pie plate than a powerlifter, while both have a dedicated nutrition program to be followed. The more I watch your "classes", the more you confirm my existing logic. Thank you.
Man I don't understand why you only have 211k followers... you need to be on the 3m by now for real. I love your vids
On the plus side your comment is 3months old and he is now up to 239k
So well said and super helpful. Great great video. Thank you so much Sean!!!
Calories are a budget.
You have to pay your protein bill, fiber bill, and fat bill. Get more bang for your buck by eating lean sources like tuna, tilapia, shrimp, turkey, chicken breast, etc...
If you have any calories leftover, that's like disposable income, enjoy yourself, have a good time. Eat your candy.
That's a good way of putting it.
It’s great to see good quality content consistently coming from you.
Sean I swear to everyone you are the best in the fitness game hands down
To anybody interested I would recommend to get informed on high volume low calorie foods to help you eat more and stay full. And also the low volume high calorie foods to keep an eye on how much you eat of those. A simple google search will get the right info
To everyone wanting to skip to the point: there is no such thing as fat storing foods. Its a click bait. Just dont eat a lot of junk food people, thats all, you can do it occasionally tho. You're welcome.
Keeping insulin low is important too. So you can't have that chocolate bar as a snack, since snacking increases average insulin levels, and chocolate is paired with a lot of sugar, which also raises insulin
types of food do matter. If you eat junk all day but keep in calorie deficit you won’t look good. The quality and macros massively affect your body composition.
Great content. Dude, you are always on point. You get right to the core on subjects with no BS
You can also experience difficulty in losing bodyfat if you have insulin resistance, or alternatively if you have a high metabolism and insulin resistance, you may have a tough time putting on muscle. Just another piece of the puzzle.
Very good at logically sorting thru the subtle variables in how to be efficient with nutrition. Sean among the handful of TH-cam folks supported by fact-based content. Helps keep me on track!
"you could lose weight eating nothing but junk food". Say no more brother! I'm in! 😉 In all seriousness, love that you include some normalcy to eating. I eat as good as I can throughout the week, but on the weekend, there's just something special about cramming down a pizza with my kids that my can of tuna and Brussel sprouts doesn't match.
I know a personal trainer, who launched a "cake diet" just to prove that anything goes if you are in a calorie deficit 😉
He thinks eating cake, though, is not that nice when it's something you have to eat 😂
A lot of my stress and anxiety was based on what went in my body rather than what does it do. Thank you for clearing that up and keeping the bullsh.t out. 😎
Your videos are amazing. But as a doctor, sometimes I don’t have time to watch them all entirely. Could you please make a list of the components and make it in the description? That’ll be greatly appreciated
I work 16-18 hours a day, yet I have time. Make time.
@@jamescee7906
Doctors get on-calls, working for 32 hours twice a week. I asked him to make a list of the things he say. I didn’t say I don’t wanna workout. Thanks for your careful reading and for your beneficial input.
Lol.
Someone feels a little self important.
@@Mexicobeanpole there is nothing wrong with either the question, nor how they posed it.
Giving it to us real. I cannot believe how silly and misleading some people are. The fitness industry is filled with it but this is real.
Since i started living healthy i never binged , if i am hungry i eat more satiating less calorie dense foods, may be it’s a gift
Sean great content as usual. I think one thing which you did touch on , is eating “clean” is just better for your overall health not just in terms of weight. Also, in my experience I just feel better after I eat a piece of salmon or good protein vs inhaling multiple slices of pizza.
Rip to those who are looking for timestamps for the 7 foods, without watching the video
I want to thank you Sean. I started watching your tic toks because they were funny and eventually became informative. From there I decided to change my life and eat healthy and workout. Thank you for making the food and workout simple to understand..
i've been on perma-cut for over a year now staying lean 10% or under and i have never once binged or had cravings...why? because i eat wide variety of foods in my diet and don't restrict myself too hard.
Well its more important what the quality of ingredients is and how its cooked, bad oil, or grill marks for carcinogenic effects on meat, fast food, soda , quantity of sugar etc.
Making tasteless healthy foods is easy. It gets difficult when you need to make a tasty and satisfying diet that also happen to be healthy and dense in vitamins/protein.
Most of the difficulty is just knowing how to cook/bake and writing down recipes for consistency though. 😅
Thank you Sean, I have always believed in this and that’s why we can have “cheat days” but all in all hard work and discipline pays off 💪 now get some!
You gotta be one of the best fitness youtubers because I can't think of another one I've learned this much from.
Calories in calories out. However the foods mentioned are high in sugar and are not satiating whatsoever so eating them does cause to get hungrier and eat more calories throughout the day, which is what ultimately causes you to eat in excess and possibly store fat
I'm a cyclist on a high carb, low fat diet and there are some foods that will absolutely make me sick even if it fits my caloric allowance.
Super high fat foods like bone marrow or a large fries. Too much oil/fat just makes you feel like your blood pressure is off the charts.
Yes, I've tried Keto and is sucks for athletes. If your only sport is walking and sitting then it's enough but if you want performance, you need the carbs.
Ty, Sean,im 34 and lost 11killos in 2months; trainning at home, eating 1400-1600 calori max a day.
I also have cheat meals when i go out, but not fast food.
I fully agree with what you told here.
Try eat as healthy as you can, but dont do a Nasa program of it
Cheers
Exactly! Yesterday I eated a cheesburger and later eat a lot of rice and curry chicken, the cheeseburger is ok, I didnt had fries, coca cola but later the rice and chiken was a lot plus it had this curry sauce. So if one of those two meal would be a problem it would be second because way too big while the little cheeseburger, eated on its own wasnt a problem at all.
Exercise not only changes your body. It changes your mind, attitude & mood
I hope you’re at 1 million subs I’ve lost a lot of weight doing more working out and reserving how much snacks I eat.
Hormones play a major role in body composition as well, insulin, leptin, ghreiln, glucagon .these all play a role much bigger than calorie restriction
Absolutely
Except when fat loss is concirned, your hormone profile will be factored into your maintenance calories. Hormones don't change the laws of physics, but they can change your tdee and maintenance calories so you might need to eat less than what a calorie calculator says to lose weight, but you will lose weight by eating less than your body needs.
Nathan Niyazov That’s just simply not true. None of those specifically control whether or not you’re in a calorie deficit. They control blood sugar and hunger. You control what you put into your mouth. All that it takes to lose fat is to consume fewer calories than your TDEE. There are many things that can be done to either manipulate your calories in (leptin/ghrelin will make you hungry and could make you eat more) or your calories out (BMR, NEAT, EA, TEF etc..). If you manage your calories in to consistently be less than your calories out, you WILL lose fat 100% of the time.
Best nutrition advice ever.... Keep it up and thank you for your content
Going plant based was the best thing I ever did.. Haven’t counted a calorie in almost 3 years now
I tried to eat more veggies for protein but I'm starving.
I don't count calories but I know I stay between 1,700 & 3,000 per day.
Please you
This is so true, a lot of people say that you have to avoid certain foods to lose fat. I'm currently going through a contest prep 4 weeks out I'm still having french fries hamburgers bacon (homemade with an air fryer) even on my mock peak week I enjoyed three fudge brownies and some halo ice cream.
While it is good to have cheat meals in calorie deficit, some of the chocolate bars or snacks have ingredients that make you highly addictive and make you more hungry than eating something with high protein and less calories.
What did you mean at 4:46 when you said “you’d lose more high percentage of muscles relative to fat”? Does the volume of fat intake affect how much volume of muscle you’d lose? Say for example the same person would do these two diets one being the Junk food and the other the healthier way with less fat, but both diet would still give the daily required protein intake while being active and working out, my question based on these examples, would the junk food path really affect how you lose muscles vs the healthier path?
I don’t know if you just worded the “lose” incorrectly, did you mean both diet will give you the same muscle volume but the junk food path will have more fat percentage relative to the muscle percentage because of the net calorie? I ask this because while watching this video you mention many times how there isn’t really a strict way to eat as long as calorie in = calories out, but then when you said “lose more percentage of muscles relative to the fat”, then there is definitely a strict way of how we should eat.
Trail mix is my weakness. It's so easy to eat a ton of it
What about sodas and sugar drinks? Those drink are almost all sugar, is all the sugar just going to fat storage even if your at a calorie deficit?
also another good point is if you do eat junk food/sweets you will crave it more. that's why i opt to try to eat clean more. i forget the lady's name that said it but a good general rule of thumb is "eat it if you crave it, don't just eat it because it's there." ie. someone bringing a dozen bagels into work and you have your prepped food around.
Here's the thing about "good" and "bad" foods: Imagine a Venn diagram, one circle is "macros I need (mainly protein for the bros)" and the other is "calories I shouldn't exceed". And yes, a Venn probably isn't the best way to represent this but here we are. There's precious little overlap if you're trying to get all your proteins but keep calories manageable. At this point, foods that don't get you to your macro needs are, by definition, bad. You can play semantic games, but they're bad, they're bad, they know it, they know it.
That said, I'm not a calorie nazi, er, stickler, but then again, I don't look like our gracious host either.
Moral of the story: follow my lead.
I.e. Prep meals the day before (sticking to your calory target), that way you can add in those “bad foods” without risking overeating. Easy. Thank you, Sean.
Don't forget the power of staying properly hydrated!!
I have noticed that sometimes I feel a craving for sweets, but what I actually am is thirsty. It is as if my body confuses one with the other.
Very,very,very important!🙏
If you have IR problems, as most obese or overweight people tend to have- it can be a nightmare trying to eat high glycemic carbs and control your appetite/lose weight. I found low carb helped me when I had IR problems, and now that I have lost a bunch of fat and added muscle, I can tolerate starchy or even high GI carbs without the post- hunger response. I tend to leave them for the last meal of the day- I can eat rice or potatoes for lunch now, but if I eat oatmeal for breakfast, I’m hungry an hour later, no matter how IS I am.
Biggest problem with the American diet: high fructose corn syrup is in EVERYTHING!!!
quality content here straight to the point
I think abrupt dieting is a killer, gradually reducing your cal intake to ~2000 is way more sustainable than “I’m eating only apples from now on” like muscle building, it’s a marathon
Something worth saying is if you intermittent fast or fast aside from the multiple huge benefits you are going to naturally comfortably end up in a calorie deficit
Good advice and common sense amid all the misinformation about diet, out there. Wish more TH-camrs would chime in with similar advice on the topic. Many people are wasting their time and $$ on plans that don't help with weight/fat loss. Proper exercise is the other key, especially resistance training while embarking on a fat loss regimen.
How do you know how many calories are going out?
Watching this in June 2022. Wow, Sean has grown up.
Although what Sean states in his video makes a lot of sense, there are however some kind of food that will instantly spark an high insulin responce in order to metabolise their sugar content. Now it must be mentioned that insulin is a fat storing hormone, which over a period of time, if too much of it is present in the body on a regular basis, will cause the body to become insuline resistant, which in turn will become type 2 diabetes, which will also promote fat storage. We all know that simple and processed sugars, i.e. refined carbohydrates will do just that, and even if in an overall calories controlled diet where you can still lose weight provided you're in a caloric deficit, your aim would be to stay away from those foods like a plague. In a way Sean did do explain this state of affairs and the inbalance caused by it, and missing on essential micros if junk food is your primary sorce of your daily diet, versus proper food. Unfortunately he failed to explain the full story and the implications i mentioned above of consuming junk food versus good food. Bottom line is if you want to stay healthy and not just lean, (you can be lean and unhealthy) stay away from refined foods as much as you can. I know, i've been through it, i've had type 2 diabetes which i've managed to reverse by eliminating those foods, and an heart attack. In short i'm a surviver of the shit.
What’s a good simple calorie counting app? I feel like most apps u have to count and just log it’s frustrating to use
You’re summarizing things that took me months to learn, all in one video. I’d subscribe but I already am
Could you make a video on the effects of Alcohol on body composition? Because while I feel the information in this video is sound, I have seen disproportionately adverse effects to body composition when consuming alcohol…even in moderation. I tend to avoid it at all costs even if it’s within my calorie range.
Well i agree that we can eat anything in terms of fat loss, but that doesn't mean it's a healthy way to lose weight. Plus, I can eat about 2 full meals in a day to the point of "exploding" my stomach, or I can pick to eat 2 burgers at McDonalds. I could eat it, so I'm not demonizing the burgers... But I know that if I do, I'm ultimately going to starve that day. And most people will give in to that hunger and eat more that day (ending up going off their calories limit).
So I consciously choose to restrict those food sources, and only use them in extreme circumstances (e.g. all day off home for a road trip, special days, some strong and persistent cravings [that I don't necessarily have for anything apart for sweets every 2-3 months or so])... I end up sacrificing 1 day per month or so for such occasions which is not enough to set me off my diet or make me give it up: I'm following this diet for about 3 years now (I'm at maintenance stage).
Yeah Sean i totally agree, but theres something in the background saying no to everything you say.
Can you do a video taking down Dr Eric Berg? He’s mates with Tom DL, he’s 52 and says ‘mmmkay’ a lot. Three great reasons to do him over.
I mean he’s a chiropractor so...
there are lots of berg fanatics. This guy will get bashed...
lol that would be fun. I watched a couple of Dr. Berg's videos and could not stand him. He immediately struck me as being a) a snake oil salesman and/or b) a cult leader lol. Many of his followers really do sound like cult followers too IMO of course
@@trazx8521 yeah because berg is into scientology
Tehnically, broccoli could get you fat if you eat it over your TDEE. Only thing you should worry is calories in and calories out.
CICO is the ultimate bottom line, yes, but you still have to make sure you're meeting your macro/micro/fiber needs and consuming enough total food volume to control appetite.
holy crap this hits home. I'm still working on allowing myself to treats. It's funny, half the time I don't know if I'm refusing b/c I'm stubborn or if I'm actually less tempted the longer I go without sweets.
Great video bro, but it would be a great idea to just post the actual foods for those people within several children and limited time. Thanks. 😊💪🏾
I hate how people over complicating fat loss when it's actually very very simple, im glad i stick watching Sean Nalewanyj and Greg Doucette throughout my 1 year fatloss journey
Thanks Sean for these very relevant facts, human beings are not like grazing animals that only live on a single food. We like things that stimulate our senses & we can't just forget about foods we find tasty & restrict them for the rest of our lives whether if we might find them to be not so healthy but won't kill you if you have them once in a while.
When they invented "Myth buster " , they had this person in mind. Thx mate, I rly try to follow your lead .
I always understood that it was more down to calories - but the trick comes into the macros - balancing those in proportion. I don't have a problem with an 'off day' on occasion too, for example if we end up in a restaurant. I'll happily eat a good meal, but still making note of the calories (restaurants here often give approximate calories on their menus). That way I can plan the days after to compensate for it. It's liberating to know I could have those "bad" foods because it's going towards a total, but seeing the wider picture of CICO really does put things into perspective. Ditching added sugar has been tough though - although I managed to remove it from soda, and just today I've started not adding to my coffees. Sure, it's only 24cals per drink but like the nuts Sean mentions, it all adds up during a day.
I totally agree however is it true that some foods like processed carbohydrates because they trigger high insuline they “ tell” the body to store fat? I am confused! One said in youtube that in an experiment when they fed a group of people only 700 calories but they gave them supplementary insulin they ended gaining weight……
It was Dr Jason Fung
This is the good explanation I've been looking for. Thanks bro