Want To Lose Weight? Doctors Say It’s Time To Stop Counting Calories
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- เผยแพร่เมื่อ 5 มิ.ย. 2022
- A new report by a group of obesity doctors and scientists found that telling people to eat less could actually be causing more harm than good. NBC’s Morgan Radford reports for TODAY on the new approach called the carbohydrate-insulin model.
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#WeightLoss #Health #Nutrition
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Counting calories isn’t the problem. What people are eating is the problem.
and how much!!
I was diagnosed as a type 2 diabetic a year ago. I went low carb eating around 60 grams or less of carb a day because all carbs, irrespective of whether its 'healthy' fruit or sugar causes my blood glucose levels to spike. My body cant tell whether it's a low GI carb or a High GI carb, it just reads it as too many carbs in one sitting. Reversed my hba1c reading from the 120s to 32 in four months. The bonus was I lost weight and for the first time my life I wasn't feeling ravenous between meals because of all the good fats and high protein meals. I'm not on medication for my diabetes and even if by some miracle my diabetes disappeared and I could go back to eating carbs with no consequence, I never would because I feel better than I've ever felt. Good fat is our friend as well as protein. Oud body was designed to use that as fuel before farming made carbs in huge continuous quantity a possibility.
My cravings have gone and things I used to love like chips dont taste as good to me as before. Our body is lazy and tries to do the least amount of work and carbs are an easy source of fuel for our cells. It takes more work to break down fat to create glucose for our cells to use as energy.
@@DeeDee-xr9ml You lost weight because you reduced your calorie intake. It's that simple.
@@DeeDee-xr9ml congratulations on all that you have achieved you must be feeling really proud. It sounds like you made some really deliberate changes to your lifestyle and found a way of eating that has really helped you.
Why I hesitate with stories like the one in the video is we must know there is no holy grail for eating. There are many ways to eat for health and for weight loss. And they are usually not the same this. The reason why I decided to comment I just to bring up GI. You may already know this but GI relates to individual food in isolation. Therefore it really isn’t that valuable. How many times do we eat an individual food not part of a meal? GI is influenced by all the food we eat within in a meal. GI load would be more valuable. It also would allow more flexibility and variety. The body is a complex system.
And how often
Lost 55 lbs still eating carbs I just stopped overeating and worked out 5 days a week.
Hi there… thanks for your share. How long did it take you? What type of workouts? Did you do intermittent fasting?
@@itspossible3381 yeah I did intermittent fasting skipped breakfast and had two meals a day for like 8 months
@@marlainacerdas2569 People's bodies are so different, aren't they? I reduced the amount I ate for breakfast but found the rest of my day I was fighting hunger. Finally went back to my "big breakfast" (cup of oatmeal, cup of wild blueberries, tablespoon of flax meal, walnuts and maple syrup) and the rest of my day I wasn't as hungry and could stay at a healthy calorie rate. I've lost a slow, steady amount of weight like this.
@@marlainacerdas2569 Thanks for the share… Lastly did you do strength training?
@@JustTheTruth-Please that’s great! I agree we are all so different I’m definitely the type of person that breakfast slows me down because for some reason it just makes me sluggish. Then my whole day is off so I find not eating in the morning really helps my body and my metabolism. Once you find what works for you go for it.
Note that they said IF overeating isn’t fueling obesity, THEN cut carbs. For many of us, overeating IS the reason for being overweight. I can cut calories and lose weight without cutting carbs. I did try keto for 7 weeks. I didn’t lose any weight. Everyone is different. If you love carbs and process them well; and you are just simply overeating, just count calories. Do what works for you.
It's bold to say that "for many...overeating [is] the problem." How do you define overeating? Do you think everyone needs the same amount of food or something? Should they ignore signs of hunger? Just drop the calorie counting and restriction, and listen to your body.
@@diresalope Stop trying to reinvent the wheel and break the laws of thermodynamics. Eat less, exercise more you lose weight. Eat more exercise less you gain weight. It is not rocket science. Stop with the excuses and overcomplications.
The carb-insulin model states that as you consume carbs, insulin levels increase in your body. Insulin is the fat storage hormone. As insulin stores the calories from carbs in fat, the rest of your body is deprived of the calories it needs. This causes you to still be hungry, which causes you to overeat. The model suggests that weight gain is driving overeating, not the other way around. By reducing carbs and increasing fats and proteins, you reduce the insulin that is released so more calories get to where they need to go in the body. You stop feeling hungry, and your body starts burning the fat that is stored, thus leading to weight loss. There is a growing amount of evidence to back up this model. If you just count calories, your body will fight you by lowering your metabolism. This is a common experience people have when calorie counting.
Not only many of us but all of us. The low-carb thing is just a gimmick to trick people into consuming less. It may work for some, it may not work for others, but not a single person has ever become obese on fewer calories than he/she needs to stay alive. If that were not true, concentration camps would be full of obese people.
@@diresalope everyone should do what works for them. That’s my point. Cutting carbs didn’t work for me. Too many calories was my problem. I cut the calories and lost the weight. The answers to the questions you asked will differ depending on who you ask. I personally define overeating as eating too much more than your body needs to survive, leading to weight gain. In my post, I said everyone is different, so how can you assume that I think everyone needs the same amount of food?
During Covid I gained a lot of weight and had really bad acne. So what I did was changed my diet. I ate nothing but steamed veggies, fruits, chicken, and fish for a month and lost 20 pounds and my skin cleared up!!!!! Also I have bumps behind my arms and that went away as well! I went from 200 to 180 and currently weight 173 I couldn’t be happier with myself💛
How many calories do you consume daily and how many calories do you burn whil exercising if you don't mind me asking?
That's amazing! ❤
Easiest way to lose weight is to listen to weight loss subliminal tracks on a regular basis
Those bumps are caused by gluten. I noticed when I did a no carb diet…they went away for me as well.
@Daniel Aina I was 245 last year then I lost 27 pounds in 28 days. Then I went back to 239 then this year I lost 50 pounds. I was 189 this morning I might gain a pound. I am proud that now I am lower then I have been since I was in middle school. To be honest eating meat is not bad for you but its not the best but fiber really helps big time.
You don't have to count calories, but you probably want some awareness of how many calories you eat. You don't want to ignore calories altogether. In the same way, you may not need to count every cent in your checking account, but you want to be aware of how much money is in it.
exactly
This is the thing if you eat a low carbohydrate diet, your insulin levels will naturally drop and and your body will be able to access stored fat for energy. Since your body starts to run on your stored fat, you're naturally going to eat less because you won't be hungry because of the hormonal changes in your body. You don't have to count the calories that you consume.
When I 1st started trying to lose weight. I was walking 2 miles A-day and restricting my calories to 1600. I was 245 pounds at 5'7. I ate the 5 to 6 times A-day and followed the standard wait loss diet. I literally remember crying myself to sleep at night because I felt like I was starving. I would take sleeping pills so that way I wouldn't eat and go over my 1600 calories.
By chance, I found out about the key the ketogenic diet. I had bacon, eggs, cheese, green chili, low carb tortilla, and avocado for breakfast (500 calories because I still tracked and weighed everything) the next day. I wasn't hungry again until 6 PM. For dinner, I knew that I needed to eat 1100 calories so that way I did not send my body into starvation mode. I prepared an 1100 calorie dinner and could only eat half of it. I literally tried to force feed myself because I was so concerned about starvation mode. I couldn't do it. I went to bed with so much anxiety. I woke up the next day, down 2lbs. I never looked back.
The night before I was drugging myself and crying myself to sleep at night to stay under 1600. The next day, I couldn't consume more than 1000 calories!!!! That is the power of eating in a manner that keeps insulin low.
i disagree
@@ineedhoez Its not going to work for everyone. My friend did keto and lost weight, the moment she got off keto diet, she gained the weight back. Calorie counting and replacing unhealthy foods by cooking meals at home helped me lose weight long-term. I do count calories, I make it a habit because I'm trying to build muscle, which is critical to make sure I consume enough protein daily. Also, I eat bad food like hot cheetos but I do portion control. People, do what works for you but be cautious of any restrictive diets. Its all about willpower. If you can say no to your favorite junk food for the sake of your health, that's the lifestyle you should strive for!
@@ineedhoez one simply needs to track what they typically eat for a week just to maintain current weight.
Then "burn" 500 calories per day.
I can eat the same daily calories but when I jump on treadmill & simply walk a bit I loose weight
If I only burn 300 calories in treadmill I then only need to cut 200 cal that one day I wasn't walking to burn away fat etc.
These large calorie deficits are the bad guy. Don't need to be on a large calorie deficits to loose a few pounds ever.
I started counting calories back in February 2021, was 206lbs at 5'9, as a male. Combined with a strict weightlifting regiment, I've gotten down to 140lbs for this summer, put on about 10 lbs of muscle, and I'm shredded for the beach weather. Literally ate 1800 calories a day.
This is a great example. I train regularly (CrossFit mostly), I’m 5’9” and peaked at 208 four months ago. I’ve been eating 1500 calories daily and I’m at 196. It just goes to show that some will need much more dramatic changes to achieve far less. Your results were fantastic, and I think you should be even more satisfied knowing that not everyone could have attained the same thing.
140lbs as a man😒👀🧐
You can't fcking literally eat 1800 calories per day since most foods' calories are just estimates.
@@JT-bs2lm "Give me your Dark Soul."
Ayo I’m just like you but behind as I just began. 5’9, started at 193, now I’m down to 178. August 1st to September 12th. I consume about 1200 - 1800 a day, then run so sometimes that’s an extra -460ish. With a cheat day on weekends :) 1.8 - 2.5 cheat day
“I couldn’t stick with it” doesn’t mean it doesn’t work… it means you didn’t stick with it past the point of losing your addiction to your old habits. In the beginning, any change is depressing and difficult. You have to hold out for it to feel like the new normal.
Yes, exactly! The only way to lose weight is with a calorie deficit. All these other fad diets are just smoke and mirrors for a calorie deficit. If you go onto any major Keto forum, and tell them you are doing everything perfectly and not losing weight, they will ask you how many calories you are consuming each day, and if you made sure you are in a deficit. Diets are for 1 thing; to market things to your under the illusion that it's easier and will let you eat what you want.
sure, however the science behind all this is enough for me to forget she said trhat
Exactly. I always here “everybody’s body is different”, but it’s NOT. Every single human being burns body fat the exact same way, unless you have a rare medical condition that hinders fat burning.
Science shows for example that high fat - low carb diets are better than high carb - low fat diets for weight loss, but people will say “it didn’t work for me” because they didn’t have the mental strength and will power to stick with the diet, or didn’t like the taste / texture of the food, or didn’t see results fast enough.
This doesn’t change how the human body burns body fat.
All of you people I guessed glossed over this part of the video... 0:28
It can be more harmful for someone to change their lifestyle. It's not a matter of will power, but a matter of someone thinking that they are helping themselves, when they can be making themselves worse.
@@HTV-2_Hypersonic_Glide_Vehicleit CAN be. Not that across the board is. If you’re cutting too much, it can be. If you’re cutting the wrong foods, it can be. But let’s not throw out the baby with the bath water here.
Counting calories while improving the quality of my food has done wonders. I don't completely cut carbs out but saving the majority of them untill the end of the day has helped tremendously. I have around 60-125 carbs a day. I've noticed when I have heavy carbs early in the day my hunger bothers me more. I'm down over 70lbs in the last year.
@Bianca Ferreira correct but if I happen to go over that it's not a huge deal. Thats just where I've noticed the numbers line up on average. I feel completely satisfied and satiated at that level so I stick with it. My goal is to control my cravings and hunger while not feeling like I'm deprived.
Cutting carbs, in theory, is just one of the ways to cut calories.
Maybe so but a person isn't ravenous after eating. When I ate a bunch of carbs, I never felt full or satisfied. Plus, low carb for me meant that I didn't need medication when I found out I had Type 2 Diabetes, as a woman who normally weighed about 125 pounds but had seen my weight go up to 140 once my gallbladder was removed. Down to 110 which is a bit low for me but my blood sugar is great and I am in CONTROL of my hunger instead of vice versa.
The point isn't just to cut carbs, it's to increase fat and protein consumption. Fat is loaded with calories, far more than protein or carbs. I don't count calories at all, but the weight is still falling off. I eat until I'm full, and I don't get hungry very much.
Nope! I eat way more calories eating keto than I did eating carbs and I'm still losing weight!
Cutting carbs does not equal cutting calories.
@@megadancefan that's just not possible lmao a lot of people fill up after just eating fats faster but loosing weight without being on a calorie deficit just brakes all sort of laws of nature and physics if it's true u should get to the hospital as fast as possible , it would literally be like magic like if people would reverse engineer you we could end world hunger !
Counting calories and exercising was the only successful way that I have ever lost weight. I also planned my meals and stopped eating white grains. I was also reading Dr. Phil's weight loss solution book. It has great suggestion for why we self-sabotage. The weight stayed off until I got pregnant. I have tried to get back on this track with little success, but not because it doesn't work, but because I am not working it.
what if there was a way to feel and eat healthy no matter what your life circumstances are? Like letting your health support your life
Can u pls tell me the book title
Can u pls tell me the book title
Cutting out rice lowered your carbs
the best way to lose weight is to be on a diet and exercise. Your success didn't come from counting calories, but from being on a diet which is lower in calories. People seem to forget most carbs are high in calories.
Losing weight is simply burn off more then you consume, create a calorie deficit. The method people use should be whatever method they can stick to that is healthy. Low Carb, Paleo, Keto, Lower Fat, counting calories. It does not matter the method you use all will cause fat loss equally according the vast majority of human controlled studies as long as calories are equated. Cutting carbs is a good idea for a lot of people. Because for lot of people most carbs that they are eatting are very calorie dense snack foods, soft drinks, fruit juices with tons of sugars, or highly palatable processed foods you want to just eat more and more of, replacing these with alternatives will put a lot of people into a calorie deficit without changing anything else lifestyle wise.
Well said!
The method does matter because counting calories can be difficult and stressful. High fat and high protein are simply filling. It’s just easier
You’re incorrect or incomplete. You’re clearly not female nor peri menopausal or menopausal. CICO doesn’t do it for everyone. It’s about what you eat and when and hormones and insulin.
@@himaureen
Hormones effect the calories out portion of cico, but it is still calories in vs out. For some people the out is just lower, it is why you cannot just use an online calculator those are simply estimates. You have to track for a bit to figure out your actual bmr especially if your hormonal levels are low or high. Not everyone's metabolism is the same.
As for being female period weight gain is primarily caused by water weight which is not effected by cico since fat is not involved. Menopause again comes down to hormonal imbalances which again just means you might burn less.
Certain foods can help with hormones if you have a nutrient deficiency i agree with that but it is not the underlying cause of fat loss/gain. Certain foods do cause more water weight gain such as those high in carbs and salt. But water weight goes up and down day to day. You can lose/gain pounds a day of water just by changing up what macro nutrients you are eating. Why going on a keto diets causes rapid weight loss on the scale the first week.
Insulin is the storage hormone. But if you eat 1k calories and burn 1k there is nothing to store. And even those on a low glycemic diet if you overeat you still gain weight. Law of thermodynamics applies here energy cannot be created or destroyed. You use more energy then you consume your body must burn fat or muscle to stay alive. You eat more then your body can burn you must store energy.
@@himaureen Female here and you are 100% incorrect. You probably just way over estimate your resting metabolic rate and eating more fuel than your body burns. Yes, hormones affect your body's functions, but they will NEVER have the body break laws of physics. I lose weight just fine eating high carb diet, my mother who is well into her 60's lost weight just fine eating tons of carbs.
You ever hear of Dr. Atkins? Jeez the guy was promoting this over 40 years ago. I love how they act like this is new and ground breaking!!
I know, crazy....
Exactly like wtf 🤣🤦🏾♀️
They mentioned the atkins diet in the video... The video was explaining the new science behind it: the carbohydrate-insulin model. That was not around 40 years ago.
@@cawheeler27 of course it was, just nobody cared.
Yeah what is old is new again. Was he no carb though… ? And this story was almost Ketolow carb, not sustainable. I think 75 to 100 carbs is sustainable and low carb.
counting calories works for me. That way I can eat whatever I want just in MODERATION.
I do both low carb and counting calories.
The way to go 💪
Interesting. Counting calories is the only way I could ever lose weight. And I could never stick to cutting carbs.
Same here. It's a lifestyle.
@@brendap8385 ok
then just remove the sodas and sugar sweetened soft drinks
drink the sugar free singles to go and on the go soft drinks
you remove 20 cups of sugar a day
you will lose weight
Yes! It works. I've lost 42 pounds and resolved my Type 2 Diabetes and Resolved my anemia of 37 years.
Me too. Doctor was shocked to see my hba1c from 120 to 32 in 4 months through low carb eating alone. I feel amazing and my heart markers are now perfect too despite eating high fat and high protein diet which is supposedly what kills your heart. Carbs are what was killing me and fat and protein are my friends and my craving are non existent now whereas before a packet potato chips would call me from miles away with their seductive song. I think the easy carbs cravings I'd get was my bodies way of trying to balance my insulin/ glucose response levels to provide that energy that my cells needed but could get because of my metabolic inefficiency.
All I know is that 40 years ago I first heard about calories in versus calories out. I started counting my daily calories and kept it around 1500 calories a day until I reached my goal. These days I consume 2000 to 2200 calories to maintain. I eat the foods that I like and eat mostly whole foods. That is simply because you get more satiety for fewer calories that way. I am never hungry. My weight has stayed at the recommended level of 185.
P.S. - I threw out my bathroom scale decades ago. I simply monitor the notches in my belt to see how I am doing. The only time I get weighed is when I go for my physical.
Easiest way to lose weight is to listen to weight loss subliminal tracks on a regular basis
you’re great sam
Controlling the added sugar you can find in cakes, soda, bread etc is important too.
Activity such as taking long walks or lifting all together will help you have a healthy mind and body.
It is calories in, calories out. You cant break the laws of thermodynamics. Cutting carbs is just one way to cut calories. But if you love carbs, this diet is not sustainable and has no point
The carb insulin model, for which there is now a substantial amount of evidence, says otherwise. The human body is not a math equation. Our bodies respond differently to different calories. When you eat carbs, your body turns it into glucose within minutes and insulin levels spike. Insulin is the hormone that stores glucose in fat cells. The more carbs you eat, the more calories are being directed to fat cells and fewer calories going to the rest of your body, causing you to feel hungry and to overeat. Given that calories from carbs are directed to fat cells, while calories from fat and protein much less so, this would suggest that not all calories are the same once inside your body. We are a biological system, and that has to be taken into account. Keeping insulin low allows more calories to get to where they are needed and allows your body to burn them without storing them in fat. We know insulin is the primary culprit in weight gain, and we can see this with children with type 1 diabetes. These children cannot produce their own insulin, and would die without insulin injections. They also cannot maintain their weight without insulin injections, no matter how many calories they consume. If they stop getting their injections, their weight will plummet. Insulin is key to weight gain and weight loss.
The only problem I see with CICO is that we can’t really know for sure how many Calories we expend… heck, even fitness trackers can’t agree on how many Calories we burn during a given exercise, let alone during an entire Day of Normal Activities. Add to that the fact that some people are just Genetically gifted Fat Burning Machines while others gain Fat really, really easily.
CICO alone ignores that the in and out are connected. When you put in less you get less out. Insulin controls whether you store or release fat.
@@mrpablomx The only way to truly know is by measuring one's CO2 expenditure. There are places that do this for a fee. Fitness trackers estimate through heart rate, which can be wildly off.
I've never counted calories accurately ( I just know roughly what would be too much food to prevent weight loss). It has to be sustainable and counting calories / weighing food would drive me nuts. I've lost 77 lbs in the last year with no exercise other than my normal day to day activity. I eat only in the evening and mostly have nothing after about 7-8pm ( gone off the rails sometimes but always got back on track) Eating within only 1 time frame in a day prevents insulin from rising all the time / too often and that idea definitely works. Keeping carbs very low or non existent will make your body burn off its own fat for fuel. I was strict with that at the start ( to give myself a good start, in order to motivate me to not give up), but do have more carbs now, though not excessive. Within the 1st 3 weeks my belly fat had reduced significantly and my waist is now about 15 inches less than it was originally....my BMI has dropped from 42 to 29 ( so far). I was in the morbidly obese category and am now in the overweight one. Alcohol hinders weight loss too, so I cut that out. It's not the calories in it, like I used to think, but the fact that the liver stops everything until it's got rid of the alcohol...therefore while it's removing the alcohol it's preventing any fat burning from happening. It's a lifestyle change...I had to cut out the alcohol and bad snacking that I used to do late at night. Obesity is dangerous...there's a reason you never see obese old people. No going back for me.
@Nina Palmieri No I actually eat very little meat ( if I lived alone I wouldn't even buy any).....in my case just checking either food packaging or googling the amount of carbs in various foods.
Easiest way to lose weight is to listen to weight loss subliminal tracks on a regular basis
@@mystic_subliminal Not much use unless you cut down what you're eating.
Awesome video! Very helpful tips and optimistic tone are genuinely encouraging. Much appreciated for providing your knowledge! 😀
Month after month, year after year for decades, many weight loss programs have come and gone with each one touting to be the best way. The big problem is that no matter which program you choose, major discipline is required to be successful and is something most people can’t seem to conjure up for the long haul, plus they lack the discipline to exercise regularly. We live in a world where people want instant gratification which is simply never going to happen with weight loss.
ok
then just remove the sodas and sugar sweetened soft drinks
drink the sugar free singles to go and on the go soft drinks
you remove 20 cups of sugar a day
you will lose weight
Five years ago I lost 75 lbs. I've kept it off since. In the summer months I ride my bicycle about 150 miles per week. In the winter I ride a bike on a trainer to keep my fitness level. Carbs are not my enemy. And I'm a 63 year old female with 2 diabetic parents.
Well, carbs ARE my enemy. They were poisoning me daily and most people aren't as active as you are. I weigh 110 pounds and aren't as active as you are. Good for you though.
@@gigilamoore2656 I think the carbs might be what caused my parents diabetes. They always had a Pepsi or Coke to drink. I don't think they ever drank just water!
I’ve been following a low carb lifestyle for several years and have kept 94 pounds off. After the first 3-4 months, I was no longer hungry all the time, so there was a natural progression to eating less - FAR LESS. I now practice intermittent fasting (18:6), and I’m still not hungry during my fasting period. I feel better than ever.
Do you have coffee/tea during fasting hours?
@@urvisharma683 Yes, I do…mostly tea since I can’t stand plain black coffee. :)
I started about 7 months ago. Sure wish I started 7 years ago. It’s great.
@@TheePrettyGirlSwag I did it for a while and didn't lose anything and I just started yesterday and did 23 hour's and I did a mile a day as well in my treadmill...I honestly don't know what to do, what to stick with...do I cut out all carbs, honestly I'm getting sick of the whole thing as it's consuming my life.
@@omadjourney count calories. Calories eaten < calories burned = weight loss
Intermiten fasting is effective for weight loss especially because it both lowers the amount of time you have to take in calories while also leaving your body empty to burn off excess fuel. If you also cut out out processed foods as a whole you will begin to see faster results in as quickly as a week. And they’re noticeable results I promise. I couldn’t lose more than 10 lbs on a crash diet without relapsing back to my old eating habits. But I made my mind up one day and found a diet consisting of very little if any processed foods, whole grains, lean protein and of course fasting combined with moderate daily exercise. You will see results if you try but you have to really be honest with yourself, are you really pushing yourself hard enough? I lost 40 lbs and am feeling amazing. I continue exercise but recently fell off of my diet but maintain my weight only because of the healthy eating habits I’ve formed. It’s a learning process for sure. You can do all the research possible but the only thing that will make it sustainable is practice.
I have lost 5 kg since starting to cook by myself. All ingredients can be controlled by myself. And also no need to worry about too much consumption as the portion also just in the right size. I was eating out almost every meals and the problem was I need to force myself to finish the food even though already feel full. No need to count the calories, just cook by yourself.
Easiest way to lose weight is to listen to weight loss subliminal tracks on a regular basis
Carbs are addictive too, limiting them helps tremendously. I'm on keto I stay thin now and my blood pressure is normal again
I’ve been doing IF since January and it’s definitely helped a lot! Lost 9 lb but I’m petite at 5’2”, so you can definitely see the difference. After a few weeks of doing IF, I learned that my stomach does not need as much food as I’d thought I needed to become satisfied. I eat clean and stop eating after 6-7pm, majority of the time. I lift 5-6 days a week and some cardio. I was stuck in a yo-yo between 145lb and 150 but now I’m 142 in the mornings which is a victory. Finally out of the 150 range. Baby steps people. Whatever works for you, keep going.
Easiest way to lose weight is to listen to weight loss subliminal tracks on a regular basis
Happy for u! Where are all the short peeps at! I’m with ya! 🎉 also doing IF and I don’t even find myself hungry until 12-2pm…
I can relate to this. Too much carbs makes me feel sluggish. The thing is, carbs are the most readily available and cheapest macronutrient for me. What does help me is working out before I eat breakfast.
I can absolutely be satisfied with brown rice, whole wheat bread, etc, but I CANNOT be satisfied with simply cutting out all carbs. As an aside, I finally lost the weight I wanted to lose (20lbs) when I stopped doing ANY dieting. I let myself eat whatever I wanted; zero restrictions. When I stopped stressing about it, the weight just came off. It was slow, but it was permanent.
I found this out too!! I’ve lost over 40 lbs. counting carbs.
I was into fitness for about 5 years, really good shape and shredded. The last two years I’ve been dealing with a lot of personal things and frankly got fat and out of shape. I decided two months ago that was going to change
Here’s how I cut weight:
I started at 6’2 230
I got a calorie counter, set my calories to 2200 and try to get at least 160-180 grams of protein a day. CARBS AND FATS DO NOT MATTER. You can eat 1500 calories worth of candy and you’ll lose weight. It’s all about calories. Try to get protein to keep muscle as well.
Your body will adjust to this, counter it by drinking a ton of water. And have one day you go above your calorie count a little bit.
I did 2200 calories with 180 grams protein monday-Saturday with a gallon of water a day. Sunday id eat 2500 calories and more carbs to fuel the body and also my biggest workout of the week.
Two months later I’m 6’2 200 and already got back to a great physique. These news articles are written by people that have never been into fitness.
All you need to do is be in a caloric deficit, eat protein and drink water and you will lose weight. If you’re hungry throughout the day, drink water. If you’re still hungry, have a protein bar. You will not starve and your body will feel so much better
I lost 75 pounds in one year following a ketogenic diet and not exercising. Just saying! Cut the sugar and carbs alone.
I do think some counting of calories and macros is helpful to get an idea of how many you are eating, which foods are a lot, etc. Also, most people new to weight control can't estimate food content, grams of carbs, serving size, etc. all that well so some initial recording is needed.
I think more than calories, is about portions, how much are we actually eating. I tended to underestimate how much I was actually eating. I would say, this seems like 100 grams of rice, when I actually weighted it, turned out it was more than that
I have been counting calories for 29 days and I have lost 4.5 pounds and I have been working out as well! I’m 5’3 147 when I started I am now 143.8. My calories are 1675 a day yes I feel hungry but I don’t cut anything out! Saturdays I work out but it’s my cheat day. I have my fast food for my dinner and my alcohol every Saturday. I’m doing just fine.
The great thing about low carb, is that by increasing fat and protein, you decrease your hunger. That's part of what makes it so sustainable. You won't want to overeat.
How many times a week do you work out?
I like counting calories and I reeeally appreciate a restaurant or food chain that does too. It helps me stop and question my portions and appreciate how much weight I can lose eating foods I love while making proper substitutions.
you can loose weight while u eat stomach full. just need to eat the right kind of foods.
I've been saying it's not how much u eat, it's what u eat. Ppl assume that overweight ppl eat a lot and that's not always the case. It's what u eat, the calories, carbs, etc.
absolutely untrue theres one fact and its calories in being under then calories out and you lose weight. you can eat insanely healthy but eat too much and you wont lose weight
The calories is literally how much you eat ;) Not in terms of volume but in terms of energy
@@xopurp i don't think that's Americans' problems though. Something tells me Americans are not eating too many "healthy" foods. Something tells me that Americans are eating too much pizza, cheeseburgers, ice cream, candy, processed food, etc. I'd rather have Americans over eat broccoli, beans, yogurt, and nuts than eating a single serving or more of the above processed foods.
A slice of pizza has the same calorie as like 3 kilos of lettuce. Of course it's about what AND how much you eat
Not everyone's body & genes are the same so a one size fits all approach will never work. Individual plans will.
The most effective diet that worked for me... Fasting and Keto.
I have no option but to calorie count. It just won’t budge or go down if I don’t. Once I started calorie counting I am finally beating my plateau, the weight is dropping. It’s hard. Going from Eating high cal to low cal is definitely hard. I have eaten my caloric intake of the day but im still hungry. It’s hard but it requires patience and discipline and consistency even when you see no results. You got to keep going and you will see results
I've tried Low Carb and Keto many times and they are NOT sustainable! Yes, you will lose the weight but it's not enjoyable and it's a chore to keep up. I enjoy my burgers with buns and my french fries! I'm much happier when I am able to eat carbs but also cutting calories. I usually keep my calories to 2000 per day so this allows me to have a McDonald's Big Mac Combo with a diet coke for lunch and later a sensible dinner. I don't usually eat breakfast so my first meal is lunch. I'm steadily losing weight eating this way. A diet that cuts out my favorite food does not work for me. My craving for carbs is too strong to ignore. It's easier for me to count calories than to cut out my favorite food.
Everybody (LITERALLY) is different. Do what works for YOU. Personally, I'm 26 and have tried a lot of diets, and I was FINALLY able to lose 70 lbs on keto. Everytime i would eat higher carbs, I would bloat and gain like 10 pounds of water weight. Do what works for yall, and plz dont let ppl put you down for doing what works for YOUR body. Make sure to talk to yalls doctors to be monitored.
^This^
Easiest way to lose weight is to listen to weight loss subliminal tracks on a regular basis
This. I don't even exercise and don't go on a certain diet but I do count my calories or OMAD ( tried not to overeat like I used to ) and in a week I dropped 10lb. Our bodies are different and the way we lose weight may work differently. Sometimes I lose weight quick, sometimes I lose it slowly.
Where has this guy been, under a rock?low carbs has been a thing for decades!
The medical community in America has been bashing the low carb for decades. Anyone that went on it and told their physician was chastised.
I am a 48 yr old that has been on and off the low carb train since my 20s. Since March this year I am slowly losing weight (8 kg so far) and I eat whatever I want. Pasta, meat, potatoes, chocolate BUT I do my best to chose high quality foods, cut out processed as much as possible and I estimate my calories (not going crazy with ist). I love making my own smoothies (no, not green, I love fruits), i often eat beans, lentils, quinoa, spinach, eggs, fish, I chose spelt instead of white flour whenever possible and I try to stay around 1600 cals (sometimes its 1800 cals), I prioritze quality sleep, hydrate very well and I do a lose intermitten fasting window between 4-8 hrs. I walk at least 10000 steps a day and I make sure I don't sit at a desk 8 hrs a day (got a standing desk and a walking pad). This is something I can do for the rest of my life. I will soon add strenght training and I will adjust my calories to a maintenance phase (probably 1800-2000 cals) once I reached my weight goal. If I want ice cream I have it but since I've been doing this the binging frequency has reduced and so have the cravings. At times (usually when I am stressed) I will overeat on bread for example I try to not go too crazy and the next day, when my scale has 2 kg more I remind myself that I did not have 140000 calories last night and that it's water weight. It takes usually 3-4 days to get back to the weight I was prior to "binge day" and that is okay. I do weigh myself every day but I am aware of how moody the scale can be and it doesn't face me like it used to. When I reach a milestone weight it usually takes me 3-4 weeks to "settle" the scale on it. Meaning, I learned to be patient and trust that what I am doing is working and just takes time.
In short: sorry, but low carb, low fat, low calories, etc is not working. Eat real food, chose little processed foods and if you like me and you like large amounts of food, try intermitten fasten and have one or two big meals a day. Be patient and lose it the sustainable way.
I only have 7kg to go but I already feel great because I finally have found a lifestyle and not a diet.
I think the first step is always to remove floury bread and pasta from the diet! I lost 12 kg in 4 months!
Dam, 12k in 4 Months
awesome ! i have always love eating and that made me lose weight super hard, tried a lot of diets and exercises along with it, but what made it possible was agoge diet. it changed my life. its always about the right diet for u
Thank you for sharing. May God continue to move you to help others🌺
37 carbs a day is really keto, FFS. Low carb is more like 50 to 100 carbs.
16 seconds in. And she says a lie. Eating less and moving more absolutely works and the key to losing weight. I lost 30 pounds in 3 months by doing so, without even trying. Simply walking everyday
"Takes the blame away from the patient" ... what? I'm overweight because I eat way too much. I was eating 3000+ calories a day , so that is my fault. I have cut my calories down to 2300 to 2100 and lost 30 lbs so far. I didn't cut out any food groups just watched how much I ate.
Been working with a doctor for 3 years and I’ve lost and kept off 75 pounds doing this method. Tenants of what I do are:
- low carb, moderate protein, and moderate fat. (Keto isn’t necessary)
- I don’t track anything. Not micros or calories
- My Dr says I should not be hungry. If I’m still hungry I need to eat more! Especially some healthy fats and proteins
- I’ve learned about the way blood sugar works and it makes sense as to why blood sugar spikes can be more important than calories. Fullness and satiation are also important and play a huge role.
I’m also 42, have also tried counting calories but also didn’t work for me. I’ve been on keto and omad since December, from 63 kg to 56 kg now. I’m sticking with keto because this works for me❤️
Awesome congrats!
Of course you're going to lose weight if you only eat one meal a day 💁🏻♀️
Do you have Acid reflux? Before or after this diet?
@@AmandaLovesOldFords not true....my body at the age of 56 holds onto to every calorie it can when I restrict it to one meal a day. I have found eating 2 meals properly portioned for me helps me lose weight. I have way more energy and I have zero cravings
@@Alexis_005 low carb got rid of my acid reflux. I was in pain daily and nothing else worked.
I started at 198 down to 158. I walk 10k steps a day. Make better eating choices. I drink at least 7 water bottles a day. I also like to do dance videos but not everyday or all the time. Slow and steady to win the race.
Being South Asian I have my family cooking rice all day everyday lol it’s so hard to give up
Keto/Atkins. Laughed at in the 90s, but now the golden ticket..,as if this is new information.
This too is gonna make the headlines of dieting journals.
The advice is not 'eat less', but 'eat less CALORIES'. People forget that carbs are high in calories so low carb usually leads to less calories.
congratulations, great content😀😀
*Prioritizing nutrient-dense, whole foods over calorie counting seems like a more sustainable and healthier approach.*
Calorie counting tends to be stressful for me.But it doesn't honestly matter what method is used.Its all cico but some people find some methods easier then others
I have one way to lose weight. Eat more fiber and skip dinner which I do now and I lost 3 extra pounds over night. Make you also drink enough water. Here are my tips
1 Eat more fiber
2 Eat no sugar
3 Eat more veggies
4 Drink water
learning portions is a good way. Once I actually learned how much is 100 grams of pasta or rice, it changed me, cause I actually thought I was in a calorie deficit, but it turned out I was eating more than I thought by not knowing how much I was really eating
This is me now. I have lost 15lbs in a couple of months by just weighing and measuring everything. I eat chips but a portion of chips in a cup. Rice, nuts, fruits, veggies, olive oil--all weighed or measured. I was shocked at how much I was overeating of all my foods. I haven't been hungry since that 1st week that it took my body to get used to portions. And yes, if I want two portions of snacks, I get two of them but I rarely do because hey, I am eating snacks and yummy foods AND losing weight? This has worked for me.
oversized portions are a top diet killer!
@@fitforfreelance not if it's meat
@@robinsss yes if it's meat.
You can eat pretty much an unlimited amount of high fiber and high water foods like veggies
Breakfast: Cinnamon Raisin French toast w/coconut maple syrup, applewood smoked bacon, diced cowboy potatoes. Sumatra coffee with coconut creamer. 8/28/22
Low carb works for most people because fat and protein are more satiating. So people, without counting, consume less calories than they did before. It's all about calories in vs calories out in the end
That's part of the reason it works, but the primary driver would be the fact that fat and protein do not trigger the same level of insulin response as carbs do. Calories do not get stored in fat cells without insulin. The goal of a low carb diet is to reduce the insulin in your body so your body will stop storing calories in fat cells and instead burn them.
Restriction is bad,, a few seconds later: cut carbs 🤷♀️
Indeed. If restriction was necessary, overweight and obesity would not exist.
The bodybuilding community wants a word with you
Lots of bodybuilders are very unhealthy...
I vary my diet by using different IF, OMAD, fast 24 hours etc. Eat low carb, cut sugar..the combination works well. Also find a good quality MCT oil. I prefer powder type, feel better and taste better than just liquid oil.
When I 1st started trying to lose weight. I was walking 2 miles A-day and restricting my calories to 1600. I was 245 pounds at 5'7. I ate the 5 to 6 times A-day and followed the standard weight loss diet. I literally remember crying myself to sleep at night because I felt like I was starving. I would take sleeping pills so that way I wouldn't eat and go over my 1600 calories.
I remember sitting in my doctor's office crying when she told me that I was fat because I was eating cookies, cake, candy and drinking soda. I consumed none of those things. I didn't like the taste of sweets. After listening to this medical professional tell me that I was eating things that I knew I wasn't, I stopped listening to medical professionals. I scoured the Internet for a solution. I actually came up with the idea about carbohydrates causing weight gain and diabetes because my dog had developed a medical condition. His veterinarian said that she need to test for diabetes. I asked if she was testing for type 1 or type 2 and she said both. I asked her why she would test for type 2 diabetes in a dog because dogs don't eat cookies and candy. She said that most dog food is incredibly high in carbohydrate and this can lead to diabetes. I remember sitting there with a surprised pikachu face Because no doctor or dietician had ever said that that was that was the cause of fat gain and diabetes. my dog didn't have diabetes but this information changed my life.
As I scoured the Internet for information regarding carbohydrates and diabetes, I came across the ketogenic diet. I was at the end of my rope. I couldn't keep drugging myself so I could try to stay under 1600 calories A-day. I bought the food and went in. The next morning, I had bacon, eggs, cheese, green chili, low carb tortilla, and avocado for breakfast (700 calories because I still tracked and weighed everything) the next day. I wasn't hungry again until 6 PM. For dinner, I knew that I needed to eat 900 calories so that way I did not send my body into "starvation mode". I prepared an 900 calorie keto dinner and could only eat half of it. I literally tried to force feed myself because I was so concerned about starvation mode. I couldn't do it. I went to bed with so much anxiety. I woke up the next day, down 2lbs. I never looked back.
I lost weight with very minimal exercise, due to an ACL and meniscus injury (happened at the very beginning of my keto journey), I dropped 45 pounds in a few months. Ironically around my cycle, I did start to actually crave cookies😂😂😂. I Indulged and Did a keto diet 3 weeks out of the month and then ate my cookies. Obviously, This wasn't optimal. But it's what I did.
I tracked all of my data and I consumed about 1000 calories per day. I didn't count calories but I tracked everything. I was a nazi about making sure I hit my 70% fat!!!! Is that part was non negotiable. I ate good AF!!! Bacon, steak, full fat fressing salads! I never felt deprived. Because my body was finally able to run on stored fat, I naturally consumed less. I simply ate until I was full.
The night before I was drugging myself and crying myself to sleep, to stay under 1600. The next day, I couldn't consume more than 1000 calories!!!! That is the power of eating in a manner that keeps insulin low.
Easiest way to lose weight is to listen to weight loss subliminal tracks on a regular basis
Keto is the BEST!
U say u ate low carb tortillas, what other types of low carb replacement foods did u eat? Can u give examples of ur meals on a day to day basis?
So they're just promoting a keto diet. Which results in massive water weight loss
All diets work essentially the same regardless of what you eat. Caloric deficit = weight loss! However as someone who has had an eating disorder I do best eating keto and low carb! Eating carbs just leads to more cravings for carbs which leads to binge eating!
Lol, yeah she lost 80+lbs of water weight. JFC...
No way. I need to know how much I’m eating.
I find listening to my body helpful.
@chronicreader I find it pretty easy to stay under 50 grams of carbs, but I don't eat anything but meat and vegetables, excluding all of the starchy veggies. I'm probably around 20g of carbs a day or less. I used to eat some of the low carb snacks and stuff, and that added up, so it really decreased when I cut out all processed foods.
But I lost weight eating potatoes but boiled or in oven made. Potatoes has alit of mineral ..potasium actually helps u loose weight.
Jeff Volek is one of the authors of the book The New Atkins For A New You, and it was published in 2010. Takes awhile for the news to get out there.
Yes, but stay away from Keto.
@@meghan42 Lots of people have done well on Keto. Maybe not for everyone but it has saved lives. Atkins introduction IS Keto. It is 20 Gm or less carb daily.
Thank you very much.
For me it’s significantly reduced my snacking when being on low carb
I do intermittent fasting 16:9 plan very easy to follow plus I cut on sugary snacks and drinks plus walking 3-4x a week works for me. I'm Asian so I still eat rice 2x a day (black or brown rice). I'm surprised it's working because I feel like it's not hard for me at all
Walking burns a surprising amount of calories. If you (just for fun) track for a few days what you normally eat you will find that you are eating less than your caloric maintenance given your activity level. Just a few hundred kcal above or below your maintenace will make a big diffference.
I’m also Asian and thanks for the comment and experience:)
@me2oct2021 - 16:9??? Do you live on Jupiter? How did you get a 25-hour day? Where I'm from, Earth, we only have 24 hours.
@@kevinp8108 wow...couldn't have been a typo could it??
37g?!? Jesus no
So summary of this:
Counting calories isn’t the best strategy on its own to lose weight. Counting calories WILL help you lose weight but it isn’t sustainable because eating carbs on a restrictive diet causes you to be hungrier by spiking insulin levels. Calorie intake is important, but if you start by limiting regular carb intake, you will find it is easier to restrict calories without counting them.
34 carbs a day would be considered a keto diet. I don’t know why people think keto is zero carbs.
A friend of mine lost 100 pounds within a year. He said, "The only way to lose weight is to throw your TV in the trash."
This is still a roundabout way to restrict calories. Less carbs = cutting out high density calories. You can eat "more" and still lose weight. At the end of the day the end result of weight loss still goes back to calorie restriction or increasing activity.
For those who are interested, Dr. Jason Fung does pretty much all of his TH-cam content on low carb diets and the research behind why it works.
I do intuitive eating and try to eat protein at every meal. I don't cut out food groups and I don't count calories.
If there was a REAL ANSWER to weight loss then there wouldn't be 15,000 different theories. I lost 30 pounds in 4 months doing this every day. I ate a large bowl of Special K in the morning. I had a slim fast at lunch and a baked chicken and vegetable dinner. I worked out with weights and ran on a treadmill. Part of weight is lifestyle but part of it is genetics. I have an uncle, 80 years old. has eaten bacon or sausage, biscuits cooked with lard, twin cheeseburgers, mashed potatoes, fried squash, fried okra, cornbread and drinks probably a case of beer a day.. He is 5'10 and weighs 145 pounds. His blood pressure is great, his mind is healthy, he is still working and never has any pains due to inflammation or joint problems. He has never exercised or watched anything he ate. Sometimes its nature man. We're not all made to have slender bodies no matter what you do. Again, if there was a simple answer that worked for everyone there wouldn't be TV shows like this talking about the "newest diet craze". Be you. Be happy with you. Nobody on their death bed ever said I wish I was skinny.
Informative.
I follow somebody on Weight Watcher's whose been a member for years. She is now keeping track of macros and calories. I have recently been tracking my calorie intake, and find that counting calories works better for me than anything else. I also try to eat balanced and exercise more.
Eat less calories then you burn. Crazy thought I know. Low carb diets tend to lead to big water weight swings that people confuse for fat loss or gain. Keto style dieting is only a good choice for some people but not most
Yes. Keto is found to be very harmful if not short term.
😂😂😂 just ignore the science. Do you do that in every aspect of your life? Good luck with that.
@@meghan42 I eat keto for medical reasons and just had blood work done.. NO high cholesterol, my lipid panel was NORMAL! The only thing that came back abnormal was that I had a vitamin d deficiency because I ran out of my vitamin d drops!!
Exactly!! The first 7-10 lbs people lose on keto is all water. They're losing all the water stored in their muscles and they think it's fat.
@@cararacs this!!!
OMG, just stop eating junk. Carbs as in donuts...NO. Carbs as in sweet potatoes.....absolutely yes. Just eat real food. Get rid of processed food. Whole grains, vegetables, fruit, nuts, seeds. Eat real food.
I have a history of eating disorders…counting calories is the worst thing ever for me
I count calories and lose weight every time I reduce them. So yeah, whatever.
Same here
@chronicreader You don't have to cut carbs, just junk food which has a lot of bad carbs.
@chronicreader why is low carb better for metabolic syndrome ? It's not like a thyroid disorder. It's the name of when an overweight person has numerous weight related health issues
Something I have been able to Agree on the Carbs on Body Fat
Lose
What type of low carb diet should I do? Keto? diabetic?
I hope one day i can have a successfull story like her
Just do it
How can you participate in the study?
Love the knowledge behind this. Combine this with a sustainable weight loss approach and its sure to help increase your weight loss process. Not only are these approaches simple, but they are super beneficial long term and will help you maintain your weight once you have reached your goal.
Easiest way to lose weight is to listen to weight loss subliminal tracks on a regular basis
Keto is not an “extreme version” of no carb… Keto is less than 50-30 carbs a day.
I’m confused. She looks much thinner in the wedding photo and in the black dress. Doesn’t look like the same body comparing that to current body to be the same weight. Also didn’t Roker do bariatric surgery before? It’s hard to over eat when your stomach is the size of a golf ball. Carbs is the least nutrient dense food for the amount of calories. If you don’t want to count carbs, eat greens/salad with no creamy dressings. Even balsamic vinegarette is high calories for 2 tablespoons.
Plant food is supposed to be healthy. So why do they say don't eat many carbs.
And on the other hand there’s people like me who are tired of being so small! I’m 6’2 and I only weigh 132 lbs. I’ve been lifting weights but I just have no appetite, it’s always a hassle to finish my plate. I literally have to set alarms on my phone to remember myself I have to eat at noon and in the evening, otherwise I sometimes forget to cook! I don’t know what’s wrong with me seriously. I’m now 28 and I’ve been like this my entire life. I don’t have any health condition, I’ve done several checkups and doctors say my body is perfectly normal and healthy…
You're a hard gainer. Just drink and eat fats 😅
Too bad you weren't born a girl, you'd be a model. So what happens if you force yourself to eat your favorite food? You don't enjoy it?
@@saratemp790 I don’t really have any favorite food :( I do enjoy pizza and spaghetti but I alway have to force myself to finish my plate, and it can literally sometimes take me more than 1h to finish half a pizza…
Counting calories is the best method because you are not demonizing types of food that people enjoy and the numbers give you more confidence the process will work. I mean if you are on any kind of diet you are going to be eating less calories no matter what so why not just be transparent about it?
Combine this with daily intermittent fasting and resistance training to become a true health champion
I think it’s really fun when traditional news stations report on things like it’s new news but the internet has been saying so for years but the older generation needs to be told through “legitimate” new sources
You have to have balance I did a 1200 calorie diet year's ago lost 60lbs was always starving and gained it back almost immediately. I always thought low carb was to restrictive for me also I love sweets and potatoes so I think you can eat everything just in moderation but exercising is the key burn calories daily and I'm actually seeing small weightloss with that and I'm probably eating around 2,000 calories daily, I also do intermittent fasting 18:6 and it works.
1200 calories is crazy low.
Sorry. Not gonna give up mac n cheese😂
A disturbing new study says that studies are disturbing.