The benefits of tracking what you eat | Peter Attia with Layne Norton
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- เผยแพร่เมื่อ 21 ธ.ค. 2022
- This clip is from podcast # 235 ‒ Training principles for mass and strength, changing views on nutrition, creatine supplementation, and more | Layne Norton, Ph.D.
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I used to be over 300 lbs. I lost 100 of it. In decent shape now in comparison. Binge eating was and to a degree still is an issue but not as bad. The time when I would binge the most was in the night, when everyone was a sleep I would sneak into the kitchen and eat a bunch of junk. Once I stopped doing that things changed. There are certain small steps you can take instead of jumping right off the high dive. I stopped eating past a certain hour, I stopped having any sort of soda/sugary drink, just water and obviously there are things like tea/coffee don't add sugar in those. Stopped having treats and empty calories.
I counted my macros for about 2 months and realized I was eating 2, 3 and even 4 times what a portion size was on certain foods. I realized most whole foods are more nutrients dense and have less calories compared to processed foods, etc so I traded the macro counting for whole foods, I will keep track to see if that works, otherwise I will go back to macro counting.
Relate strongly to this deprive/binge issue
The other issue about binge eating disorder is that the food is often eaten very quickly and in secret. People eat an amount, and at a speed that they usually are not willing to do with witnesses. Of course, there are exceptions, but the majority of people who would binge on an entire cake, won’t do it at a party or even after dinner with her family with the family still there.
Yep, I could go to a buffet with a group of people and I'll sit there and eat a salad. Go home and I'll get an entire cheesecake, a pizza, bowl of ice cream. At least that's how I used to be
@@cimarronMC The mixup with virtue is what makes it a disorder in my book. I still marvel years later when I leave a social eating event and don’t stop for something else or just do something unrelated to eating at home, even though it felt unnatural at first. But that eating was dissolving my spirit.
I'd eat fast food in secret. McDonald's and jack in the box. It's interesting how you defined it. I think you're on to something.
@@Sjcstro84 It’s not my definition. Just passing along what I learned and observed in myself before turning the habit around-over time.
@@oolala53 interesting how you observe it then.
Interesting thing about the hard food rules. When the person goes through a process of really getting down to what price they pay for eating particular kinds of foods, and what the benefits will be for, not having it, they can eventually do without it, and not binge. But it takes really seeing the negative effects. And it may also include some relaxes. I would hold down my sweets, two weekends and a couple of days a month and then to only eating in social situations on weekends to only once on a weekend, and eventually, I just gave up desserts And limited myself to 10 g of sugar a day since the beginning of 2020. So I would say it’s a combination of restriction plus not really buying into the reasons for it. It also depends what the motivation is. I can tell you in the motivation is keeping your blood sugar low because you’ve seen it rise over a year and a half, a lot of things that seemed, like too much of a sacrifice before pale in comparison, with the sacrifice, that would be for a loss of limb or loss of eyesight, or a stroke. But it does sound like some of these guys and women to in bodybuilding are susceptible.
On the relationship between eating rules and eating, I never wanted to drink beer so badly in my life as when I was deployed to Saudi Arabia after 9/11. US SOUTHCOM’s General Rule Number 1 prohibited any alcohol consumption by US military. I don’t really like beer that much, but when I couldn’t have it, I wanted it very, very badly. Never experienced anything like it before or since.
Very well said from Layne. Tracking is an invaluable tool, particularly to revisit from time to time, as tracking can be a lost art if it isn't up kept. On the flip side however, it can be a trigger for people with eating disorders or even fuel disordered eating. Working with a Dietitian who understands and can identify these risk factors are crucial in determining if this tool is viable for them.
Great discussion! Super important!
I eat often from food only in my house. In less than 5 minutes, I weigh all of the food items that I MAY eat. At the end of the day, in less than 5 minutes, I weigh all of the items that I did eat. In less than 5 minutes, I input that data in a chart of calories, carbs, protein, and fat. I do that daily, via habit, so it is really easy. So any estimates are only when you eat out.
Also, the binge foods tend to be of the lowest nutrient quality, extremely refined, and therefore of the least satiety. Once again, there are always exceptions, but that’s all they are.
I’ve been tracking my eating for five years or so. Am a competitive cyclist, so not for reasons of weight loss. It’s an interesting mental challenge. Sometimes I’ll eat an entire bag of Doritos or other binge eating. Doesn’t bother me, and sort of humorous when I enter it into my app. But there is an interesting mental tug of war about entering it and going over my calorie limit. Coming to terms with it is half the battle and makes me feel good that I can do it without obsessing too much about it. I weigh every day, too. Sure, that’s obsessive compared to most humans, but whatever. It’s what goes on in your head and habits that matter. I’m trying to get maximum training effect through good sleep and nutrition, so that’s my motivation. 😅
May be helpful to track your protein and fiber intake on days you binge Doritos… I’ve often noticed on days I eat certain foods I’m less likely to binge.if it doesn’t bother you that much it may not be helpful but always interesting to see!
It’s true that I was able to lose a lot of weight still eating what you might call junk foods, but in smaller portions and less frequently, but the sweets continued to feel like a problem. They were never really satisfying. And it’s just very hard to believe that, even though you can change your body composition, I don’t believe you can create the same level of health over the long term when you’re eating low nutrient foods unless it’s very very infrequent. Oh, basically, these two are still young-ish men. And as they both pointed out and other videos or personal videos, a small habit over decades can have a major effect, positive or negative. I do use stevia. Maybe that is creating problems. Guess I will find out. BTW, when I did lose that weight, it was a few years after I had done a stent on Weight Watchers, but had relapsed from. I did learn on weight watchers, what kinds of foods at meals tended to be the most satisfying, and I found when I ate similar meals consistently, the calorie count was similar. So during that weight loss time, and for many years, I didn’t count calories, but I was very committed to certain meal patterns that had just enough flexibility to allow me a combination of pleasure and vitality. But my body has changed as I’ve aged and therefore I have adjusted what I eat.
Stevia is gross to me anymore. Used to use it all the time.
👏🏾👏🏾👏🏾
LOL
The science of fat loss and why humans are fat has changed over the past years. There is a history of the plant based diet, carbs and the history of the government dietary guidelines AKA the food pyramid. The history of the low fat high carb diet, and when people started to gain fat, should not be ignored.
Eat less and exercise more in my opinion has nothing to do with nutrition, and I call the starvation diet. When I have done this, and I have had years of experience doing it, eat less and exercise more, my body lost fat and muscle. Then because of the lack of nutrition because I cut calories, I would binge eat. Vince Gironda in my op[inion was right when he wrote in his book, "Unleashing The Wild Physique", That fat will only be burned as fuel in the absence of carbohydrates.
Layne is as nati as liver king
Exactly. But he's way fatter. Must be the pop tarts addiction.
You two guys deserve each other….i trust you both THE LEAST out of everyone I listen to on the internet.
Hell…..I’ll trust a save the world vegan before I’ll trust Attia and Norton on just about everything.
They both seem to exude an extremely dishonest vibe.
Sorry just my opinion.
Dr. Attia…YOU can’t track YOUR daily caloric amount within 500 calories?!👃💩.
⭕️🍿❤
I'm the same. It's hard when you're an athlete that works out a lot and eats a lot of food. Easier if you're restricting calories and eating like 1500 calories, much harder when you're up over 4500. I remember when he was on keto and swimming a lot he said he'd eat spoonfuls of sour cream just to keep his fat content up.
@@sparksdrinker5650 yes…and he was “fat” then. Lose in deficit, gain in surplus. Whether restricting feeding window or restricting a macro ultimately its a (calorie) numbers game. Thermonuclear dynamics…Doc knows, just not sexy selling CICO
Bart Kay debunked Layne Norton pretty bad. Not sure who is exactly right
@@RC-rk2xs Tbh I don't know Bart Kay, but the calorie counting bs is a joke!
Very good information. Paul Saladino, The fraudulent psychiatrist is mad.
He's not a fraud. He found that " for him" his body worked well eating fruit and meat. I suspect that he can get away with the fructose in fruit until he gets older. He has a great deal of knowledge about nutrition. However, as we have seen, everyone is different. Bottom line, people eat things that are not essential nutrients like carbs and sugar because they are addicts.
Because eating real food makes you a fraud
You are simply wrong. You have probably read less than 1 percent of the amount of studies Paul has read
@@dean7673 Yet this Layne Norton guy starts discrediting and "debunking" everyone.... And then he talks about calorie counting, and the guy has a calorie counting app lol. Total fraud!
@@dean7673 He's doesn't seem to be sick or in metabolic syndrome. He looks damn healthy to me and more active than most 10 year Olds.
So, what He's doing seems to work for him but may not work for others which is my point.
When he had issues with strict carnivore, he changed his routine and it worked for him. I think that's the take away from Paul's way of eating... we will see as time goes buy.
You eat when you're hungry and stop when you're full. The problem is people who eat primarily carbs. They eat much more than a person on healthy protein and fats...it's that simple. Do you think the hunters and gatherers were counting calories?
Not that simple.. Wish it was.
Do you think the hunter/gatherers shunned carbs?
@@Mr1Tanker,
Yes, if it is the kind of carbs that are highly refined, loaded with preservatives, emulsifiers, added sugar, etc. and come in a box. ;-)
"... Do you think hunter gatherers were ... ?"
Like I always say, WWCMD? (What would cave man do?)
Currently no other animal tracks what they eat . BUT makes their own food and stupid Enough to Eat it..😆 Eat---->🥩 Lame 😂😂😂
What do we eat in nature?
Meat and some seasonal fruits in nature. We are hunter gatherers, not supermarket addicts.
WTF is pizza? portion size? Carbs....etc?
You both disconnected from nature.
There is no internet and TH-cam in nature also. So you disconnected from nature.
@@perotal What that has to do with food?
so a wolf has to eat fake meat in the city? You give man made dry food, instead of raw meat to your cat or dog?
You have no idea how disconnected *you* are from nature. You're the type that's all "hunter gatherer" until you find a lump in your testicle, then you drop that hunter gatherer stuff real quick and get cozy with modern medicine. There's over 8 billion people on this planet, if you think it's possible to sustain a human population that by itself contains 4x the normal mammalian biomass on Earth without the aid of modern agriculture, food processing, storage, and distribution through a vast system of motorized transport, then you're an absolute vacuum for logic.