The Best Foods To Lose Fat Without Starving - Dr Mike Israetel
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- เผยแพร่เมื่อ 5 ก.พ. 2025
- Chris and Mike Israetel discuss the best foods for fat loss. Are there key foods for fat loss according to Dr Mike Israetel? What does Dr Mike Israetel believe is most important for fat loss? Can you still eat junk food and lose weight according to Dr Mike Israetel?
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*_I just gotta say, 1lbs of strawberries is ca 20-25grams of sugar._*
*_1lbs of strawberries IS a lot for 1 person, in 1 sitting, but much better than having a single bottle of cola._*
If your food is boring Chris, you just need to learn how to cook exciting food.
It's as simple as that
@@RPRsChannelif I have the strawberries I'm not drinking cola but I'm probably eating ice cream because now the strawberries got me craving sugar. Just because you can resist the urge doesn't mean it helps by testing your will power. This is a bodybuilding chanel so most people here have a better understanding of how to diet etc. But I don't see why I'd you're obese or have an obese client you would cut donuts and replace with mango. I wouldn't give a meth addict Ritalin. But it all comes down to ability and personality. Even what I said would only hurt you if you get triggered by sugar.
@@michaelkoelsch146 *_Cola is so much more than just sugar. Look up the damage Cola can do to your body after a workout._*
*_Not sprite, Cola._*
Why are raspberries better than bluberries
One word: Spices.
It's amazing how freaking good you can make food taste without adding any calories to it. There's not much that isn't improved immensely by adding a bit of curry powder, chili powder or chipotle seasoning.
I used to _hate_ spinach. Now adding a bit of soy sauce, red chili flakes and garlic and onion powder to the water I boil it in, it's now legitimately one of my favorite things.
you BOIL Spinach? stir fry that thang with the afformentioned seasonings
@@watermelonhelmet6854 if you stop boiling it, you’ll hate less. Try wilting it instead. You’re welcome.
Bones and skin based stocks with veggies are super great too. They contain natural glutamates that enhance flavor, and they add in a ton of nutrients and collagen but virtually no extra calories. Every time I buy a rotisserie chicken, I cook the bones in water overnight!
Now you know why spice was one of the most valuable traded goods in the ancient world lol
Herbs brothers. Herbs. Basil, cilantro, rosemary, mint….that shit changes the game.
The amount of people in this comment section that didn't understand that the blueberry comment was a joke is absolutely astounding.
I haven’t watch dr. Mike in a minute but I do like his attempts at humor.
I had to listen twice to make sure ...
This is TH-cam.
@@NausicaaśBlade”attempts” haha
How is that a joke? How is that supposed to be funny?
Suffering from being obese and all the health problems that come with it is far worse than the suffering of eating healthy. Life is not without suffering but some suffering is good for you.
“Life is hard, choose your hard”
Great statement. I was obese and drank a bit, took terrible care of my diet and changed my life several years ago. Now I meal prep everything and stay consistent with sleep and workouts. For some it may seem like I’m a slave to such a regimen but I actually love it. It gives me something to continue working for. And YES I think being a little uncomfortable is important!
Yeah but a lot of people are weak to delayed gratification.
start walking every step will get you closer to your goal
Saying eating healthy is to suffer is insane to me. Either ones pallets must be so used to junk that they can't enjoy real food. Or you need to learn about spices, fruits and berrys. Maybe both? There are hundreds of healthy dishes that are enjoyable, even delicious. Not to speak of all sorts of fruits and wild berries.
Also, when you cut out processed, sweetened foods, your palate will adjust, such that foods like carrots and peppers will actually taste great.
A banana is incredibly sweet to me.
I've been bad recently but when im strict, i can smell the sugar in the bread if i walk down that aisle. Its almost repugnant
true. I cut out sugar and most sweet foods like a chocolate bar taste almost too sweet for me now. I wouldnt even enjoy it.
@@Jafmanz A banana is incredibly sweet. Not only is there the sugar but also the starch. Double whammy.
When peaches were in season, I got a huge basket for cheap and made jam. I intentionally put a minimal amount of sugar in it. The first time I tried it, I thought it was ruined because it didn’t taste like a peach Snapple. But the more I ate it, the more I loved it. I realized it actually tasted like peach instead of straight sugar.
Steaks, eggs, asparagus, avocado and cheese has been my way of eating. I have lost a crap load of fat and my muscles feel better thanks to the quality of foods I am eating.
I was 300 In 2023, today I’m 218 lean and shredded 😊 you’ll bounce back too bro
Dam! Good job!
I view mild hunger pangs like I view mildly sore muscles the day after working out-both indicate I am on the right path.
Definitely people are conditioned to eat every time they feel a bit hungry. It's actually healthy to allow yourself to feel some hunger.
@@djc9755 school trains kids to eat off a clock. Doesn’t matter when you’re hungry you have to eat at 9:00 and 12:00.
Ppl saying cooking or meal planning is too much work... Living while not knowing how to cook or organize your meals is much more difficult than just learning some basic cooking skills. I know we talk about Ubereats and delivery but cooking is still a life skill and will continue to be for a long time
I cook my own food and I make myself high prptein meals that barely have 500 calories. But people dont wanna learn to cook.
@@nocapproductions5471 some people just don't wanna learn and they should still consider learning to cook. But if you decide to never cook or never learn to cook, it'll be harder to be an effective bodybuilder or athlete
I made sushi and steak for my family yesterday. It took 25 minutes. Kids said, "this is the best f*cking meal we had all year daddy!"
I respond with “yes. It takes work to be healthy and fit. Accept that or die early.”
@@markislivingdeliberately some people like my brother have already accepted death at 70. Literally they don't want to be alive after that. Weird.
I am 6 foot 297 pounds. I got out of prison in 2020 and I was 190 pounds and in good shape and I’ve just let myself go. Dr Israetel has been my go to when it comes to dieting and workout knowledge. Same goes for Nippard. Absolutely love those dudes. Just started my gym membership and today will be day 3. I’m sore but I’m going to get healthy again
Love and respect....... health Is everything! Best wishes from the UK. 😊
Wishibg you the very best. Keep going, the soreness goes away so try to work through it and nutrition is most important. Wishing you great health, confidence and happiness.
@@julieplummer6611 one love brudda
You got this hombre
@@tehsansara 15.4 pounds down!
I’ve been on an intense caloric deficit for about 3 months now , down 55 lbs and I found fruit is the best satiation for any craving you’ll have.
True. I have a bad sugar craving. I start buying grapes and strawberries and that helped cuve it.
Ease In, Ease Out of dieting. Thank you Dr. Mike for being the realistic and reasonable diet coach.
Once you do it for long enough you don’t even crave the “bad” foods because they make you feel SO shitty.
I'm in that boat that right. I keep buying all these lollies and chocolate but I never eat them because I don't want to. I buy them out of habit and they sit on my shelf lol. People keep giving me chocolate for presents too and they just sit in the fridge for years.
I haven't even touched by Easter chocolate from this year haha.
I feel the same. I’m not deliberately planning on diet, but i try my best to buy food I “need” than “want”. Just cutting out processed snacks for even just 2 week, I felt the differences. Sure I still crave burgers time to time. But instead of ordering out, cooking in your own food, makes huge differences
Bodies are weird ,you can cut all the bad shit out. Get into the best shape of your life by healthy eating and exercise. And if you go back to eating like before even if it's just to indulge , your body reacts like it's poison 😅
Definitely 🔥
That’s sort of true, especially when all you’ve ever known is junk food, and realize that whole foods actually taste much more complex and exciting, especially fresh herbs, vegetables cooked properly, different seafoods and meats. However, there’s plenty of “healthy” foods that are extremely easy to overeat, especially when you know how to cook. Olive oil, homemade dressings, mayos, fattier cuts of steak, cheeses, all are very good for you, but in a short term plan you might have to limit. And eventually you start to learn that it’s just about cals in cals out. A piece of junk here and there, of it keeps you in your deficit, is fine and welcome. Life’s to short to just eat under seasoned diet food all the time. Good food is good for the soul!
I restrict carbs stop eating refined sugar. Eat whole foods. No seed oils. After a week i feel great blood pressure drops, sleep better. The weight just falls off. No random cravings. You have to find what works for you. Tune your diet for your body.
I started eating fruit everytime i craved a soda , and the sugar in the fruit satisfied my sugar craving.
Have you heard about sugar free sodas? They have even less calories than fruits!
@@elijahrus5945in my experience, diet sodas make me hungrier.
@@elijahrus5945 And they likely also mess up your gut microbiome.
@@elijahrus5945they are bad for you
@@cat-le1hfI don’t get what’s your problem. Having a diet soda here and there is an absolutely legitimate option, especially during a fat loss diet. Even mine israetel himself is endorsing the idea.
It’s so true. I work for two months at a time where food variety is severely restricted and my appetite tanks.
I love that he always first has to answer with something stupid/funny and then comes with a really good answer after hahah
I wish that i knew this channel a couple of months ago,i am loving these types of podcast day by day
one thing that changed everything for me - a lot of the time your body is screaming “I’m hungry”, you have to remember that your body can’t always tell the difference between that and “I’m thirsty”. Try to recognise when you’re actually dehydrated and you’ll eliminate so much of that impulse snacking
Key thing for me is keep the "bad stuff" out of the house. It prevents mindless eating of garbage and it makes it harder to indulge in those occasional psychotic cravings. If I want something off the menu, I have it while im out to dinner.
Sometimes people avoid ‘suffering’ habitually only under the pretense that it’s self evident that it should be avoided, rather than an aversion to something that can actually hurt you. Enjoy your discipline.
Never lost weigh until I started very very low carb and no sugar ( including fruit). Just meat and eggs plus a little fish and just drank water. Weight fell off and my pre diabetes reversed, lowered blood sugars…and I feel great with vastly increased energy!
Getting lean and fit is all about mental toughness, it really opened my eyes when Andy Frisella (the creator of 75 hard mental toughness program) said the shit foods you are craving are the ones that made you fat and unhappy in the first place, why are you craving things that don’t align with your long term goals.
Because they taste good why else? People like him freak me out not everyone in the world is going to have exercise and diet as their 1 and 2 on the priorities list.
@@zuvilla2733 that’s exactly why… Because they taste good. But that brings us back to the saying “CHOOSING BETWEEN WHAT YOU WANT NOW AND WHAT YOU WANT MOST.,,,,,” if what you want now is more important than what you want most, stop complaining, and enjoy yourself
It's definitely all in you're head. Unfortunately it's hard to stay tough 24/7
@@zuvilla2733Some of these gurus make it sound like there's some objective nobility in better body composition.
I choose a diet that I can stick to long term. I lost 25lbs in a span of a year then another 12lbs the past 2 months since I completely cut out alcohol and eating more fish and chicken now. I’m down to 153lbs at 5’8.
I don't know how everyone misses this about sugar and carbs but yes if you are in a caloric deficit you will most likely lose weight however if you are eating heavy carbs and sugar but staying within your calorie limit you still may lose the weight but the issue for many people is that once you start eating heavy carbs and sugar you don't feel as well and you get cravings for unhealthy Foods eat clean and be happy
Mike is a literal legend ! The way he puts things are incredible !!
I took chicken breast, broccoli and rice, put some cashew nuts in it, put it with a homemade garlic stir fry sauce with a half measurement of sugar, ate it and its leftovers for 3 nights, and *checks notes* lost 2.5cm (an inch in American) around my waist in 4 days. Taking my focus from my cut from eating as little food as possible to eating as filling food as possible that has a small level of enjoyment to it in trade off for pure gains is fantastic advice.
I'm 5ft 7 and have gone from 195lbs of mostly fat to around 160 lbs in just over 6 months.
I was drinking alcohol every day before I started out( nothing major just a couple of cans of beer) now I'm 100 days sobre. Since giving up the Alchohol I feel great and my anxiety and depression is much more manageable. Also about 2 months back I decided to cut out all processed foods and have been more wary of my sugar and carb in take focusing on mainly protein rich foods with small amounts of veg and the occasional piece of fruit. I don't drink soda anymore either, nothing but water and I do hiit training 4 times a week. I started off at about 30% body fat and have got to around 20%, I'm aiming for about 15% but my belly fat is stubborn 😂😂.
I have more muscle visibly on my arms, chest and back and I've gone from struggling to get 5 reps with a 15kg dumbell to being able to get 18 reps.
I'm hoping I can get rid of a liitle more fat but I'm worried about losing muscle mass.
Sorry for the long post, I just wanted you to know if you are just starting out that if I can do it then you can too. I'm 36 and have spent almost 20 years being massively overweight, occasionally dropping a little weight but then ballooning back up again in no time.
Stay strong, stay dedicated ( to your diet and exercise) and you can get where you want to be.
Don't overwhelm your self with the exercise, just do what you are physically capable of doing while slowly pushing yourself to do a little more. Also mixing up your exercise routine can be beneficial, i started off doing a lot of exercise with my nintendo ring fit and a little resistance training and now it's pretty much all resistance training. I walk to and from work and I have a job where I am on my feet and walking for most of the time which also helps.
Believe in yourself, you deserve to get where you want to be.
Also listen to guys like Dr Mike israetel, he is amazing and will give you so many pointers.
I read your whole post, amazing gave me motivation thanks
@@ericrodriguez4602 your welcome my friend, I'm happy that my words have helped you👍✌️
Today I ate boiled beets butternut squash zucchini and onions with plain tuna and it tasted great because I was hungry 😋
0:17 - 😂 Disturbing how many people don't understand humor 🤣
I have being watching so many video about the topic in the last 4 years (since I started exercising for real) and this is the best video I have seen so far, easy to understand and gives you exactly what you need to adjust the food you are eating based on your goal. Thanks!!
Man, all of that mental chatter about worthiness and weight and macros is SO true. I realized one of my parents was clearly showing signs of an eating disorder in her youth and had passed to us the issues she struggled with. It makes so much sense as to why my siblings and I struggled with this type of mental hurdle. I’ve done a lot of work to undo some of these thought patterns. It really helps to know they exist so you can address them. I use a scale that syncs to an app on my phone to track each morning, but I cover the display on my scale. I’m not interested in the number so much as the trend of the data going in the same direction. I measure progress by how my clothes fit. It makes more sense to me, and is what actually gives me a better indicator of success.
Drinks are the most important and overlooked part of the diet. Orange juice for example is often seen as healthy, but it's more like soda
Waiting for another troll to tell me ,we're talking about real diet stuff not obvious stuff. 🙄
@@MiyamotoMusashi9we’re talking about real diet stuff not obvious stuff 💀
@@Bminutes thanks 😊
Freshly squeezed orange juice is nothing like a soda which is full of corn syrup. I promise you that no one watching this particular video needs to be told that fruit juice sold on a shelf at room temperature with an ingredient list long that my arm is a false health food. I promise.
@@90daydifference I promise you not "everyone "watching this video considers what they drink as diet ..
But yes you're correct about fresh .
I'm guessing you think all watchers here are collective experts ? No one here at all that could possibly see a positive in my quick advice?
Can't believe brownies did not make the list!
Processed
Not mine!
I like to add herbs and spices to healthy meals. Makes it taste great without adding calories!
I think that's why the keto diet is do powerful. You feel satiated after every meal
The two of you are a match made in heaven!
Thank you, thank you, thank you!
Yesterday I saw Mike wearing Crocs, today I see Chris wearing them. Also, with socks… perfection!
Add to cart… because to me they look amazing. Actually, I have to admit I never ever understood why people disliked them. Am I alone on this?
00:03 Individual foods do not stall fat loss, focus on overall balance.
01:50 Consider food palatability and fullness factor for fat loss.
03:28 Choose simple and less flavorful foods for fat loss.
05:01 Choose minimally processed, high-fiber, and filling foods for weight loss.
06:28 Easy food switches to aid fat loss
08:06 Gradually replace rice with veggies and fruits for fat loss.
09:41 Choose the most satiating starch choices for easy fat loss.
11:24 Different foods affect individuals differently.
Crafted by Merlin AI.
There is no bigger cheat codes to life than self control and self reflection
I lost 85 LB on keto and here's the point, I have kept it off. I now do a maintenance controlled eating programme. I only eat when i'm really hungry. I still avoid many of the foods that I found make made me fat WHICH WERE HIGH CARBS. So it is low carb with some fruit but mainly it's Meat fish eggs a few leafy greens avocados and salads. I am never hungers any more I don't count carbs or calories. At 66 years old I am in the best shape of my life
To me, the main advantage of keto is that it eliminates a lot of issues with modern bad diets like processed carbs. Your story is an awesome one, but the keto people saying you're unhealthy for eating blueberries or brown rice are insane.
@XeoMacNasty Almost no one says that though.
@@XeoMacNasty I don't listen to anyone else to be honest only what my body tells me. If I want to eat berries or rice I will. It's never about eating the odd carb or two our great ancestors ate fruit when it was available. But as I have said 95% of my food consumption is fish, eggs, meat,
That's sad
I believe carb addiction is real. The more carbs I eat the more I want.
This video contains the only information you need about fatloss!
Bodybuilder know about actual fatloss better than your local doctors! Trust me! 😅😅😅
Literally got a Keebler ad in the middle of this lmao
Super usefule concepts! Thanks for the reminder. If you want to eat for fat loss you need to actually have trouble finishing your meals but with veggies instead of fats and carbs !! The fiber keeps you feeling fuller longer too.
Native american here - we arent the ones pointing guns and going "boom" at ppl, but otherwise, great analogy and great information. Getting good ideas in the comments as well after talking to a coworker on how to switch up my go-to meal prep lunches.
Yeah, I didn’t get what he was doing there with that comment there on going Native American. It
that comment was wild
I was wondering what the hell he actually meant.
@tumelo7958 my jaw dropped and I had to rewind, not gonna lie LOL, but had to get back to the topic at hand.
Maybe he meant like 'a wild gunweilding American in their natural habitat' kind of thing but used the word native instead. I really have no clue lol
The analogy with the helmet in war is opening my eyes - tanks!
Total masterclass, those principles should be the foundation of any strategy targeting fat loss and caloric balance/deficit
Dr. Mike is so sarcastic I never knew it when I should take him literally… but I can’t stop listening
I make garlic mashed potatoes with just a bit of butter (somewhere between 1/4 and 1/2 a cup per pot), and a ton of fat free greek yogurt. That shit is delicious, nutrient dense, and not nearly as calorie rich as typical mashed potatoes.
I can't tell you how many Hundreds of Pounds I've Gained and Lost in my lifetime so far. Thanks for the Content
Big one for me was beer. I knew it wasn’t great but really didn’t understand until i started on a cut with calorie tracking. Let’s say i had 10 light beers on a Friday night. That’s at least 1000 calories!!!
Any alcohol really. No beer? How about wine? No wine? How about spirits? No? They all fuck my diets up.
@@scottduncan92 agreed. It was easier to get away with while i was on a bulk but always feel better in the gym regardless when i refrain from drinking
@@Beefcake-is2qs 10 beers is over the top but two is fine. An extra 300 calories on a weekend is acceptable damage.
@@mosesking2923 When you have 2 beers you want 3. When you have 3...
@@mosesking2923There is no point drinking two beers
I have a healthy diet because I dont eat processed food, simple as that, and I don't miss eating it. When I cook my food I boil rice, potatoes, eggs, and chickpeas, everything else I oven-bake (meats and veggies, potatoes), and you can season all of that and make it taste great, but eating it without seasoning is tasty as well, and people say whole foods are more expensive, they aren't if you know were to shop for them.
I've just hit my weight target today on Mike's plan (playlist from RP). 98->88kg.
And last 2 months I was not really "dieting". I weigh myself everyday but I'm no longer counting calories but still had grasp that I was doing easy -100 maybe -200 kcal a day and lost last 2 kilos. I had improved food quality way before the diet (not with fads, cut the junk and cook) and beginning of deficit was rough. I think I did maintenance period after 10 weeks or so and if not that I'd probably fail. My motivation was running out. It was never very high as I'm in stable relationship, good work, decent health so it was not putting out a fire it was a want. But somewhere halfway of 8 months (3 diet periods and 2 maintenance) it really did click - i.e. I'm completely fine at this amt of food. I could probably go another 2 kilos because I don't feel like dieting and still have slight deficit. I won't. From now on, target is to keep this and do similar, stable, long term overall small improvement in exercises to be 88kg and fit decade after decade. Not getting shredded (though I'd go with RP if I wanted to), but optimal muscle and mobility to be fit middle aged man when I get there.
BTW I've tried fads in previous years and it was very quick and easy to drop 5-6kg but then restrictions were harder to maintain, I was hungry. I was very much feeling "under eating" not just at start of diet but afterwards. So every time I'd bounce back to 95-100. Will I bounce back now? I don't feel any deprivation or craving, I think I could eat like this continuously.
Not quite where you're at myself but I completely recognise what you write. For me step 1 I got from Dr. Mike is "eat as much as you want, but no junk". Then step 2 was starting to count calories and macros (no deficit yet). Then I followed the RP diet plan, counting macros and vastly simplifying my meals (basically 4 varied meals per day but every day the same).
My macro breakdown is ~100g Carbs, ~120g Protein, ~150g Fat. Cook 90% of my food and don’t do anything prepackaged unless it’s pork rinds. Haven’t gained any weight in the past 2 years of eating this way and now I don’t really crave “junk food” or any food that doesn’t have significant nutritional value
3:55 😂.. I had a freak injury that caused me to go for nearly 18 months slowly starving to literal death as my intestines closed up. ((It’s a long story and made me a medical weirdo, at the hospital, again..))
Anyway..
I immediately bust out laughing at the single digit body fat sniffing a cheeseburger 😂😂..
.. I had said I wanted one SO badly SO many times, when I recovered from the major surgery.. it was the first thing my family brought me 😂😂
..totally FELT that cheeseburger analogy 😂😂
perhaps the most dispassionate - aka - logic, reason, science. the 'suffering spectrum' analysis is spot on. we've had everything from 'eat to win' (80's) to paleo, to carnivore, etc. for my money this approach is the 'zen diet'.
Chicken and broccoli ... there's a simple flavor solution; a good quality curry. There are many different curries, they never get old.
Bro.
I’m just a cowboy chef and I’m yet to be fit, but not fat in any way.
Veggies rock.
They’re delicious and easy to eat large amounts of. Roasted seasoned.
Better carbs, short grain rice and dried beans you’ve prepared yourself.
My passion has lead me down a road of great diet just because of the things I crave.
Oh, curry.
Yeah that’s what I didn’t say.
Squash is so sweet, all of them used in muffins or pancakes for a satisfying sweet treat that’s a vegetable?!! Whaat??
And squash makes delicious seasoned curry. It’s my friends favorite dish, squash chicken curry over shorthrain (sticky) rice.
Love curry
Dr. Mike literally said in the video that if fat loss is your goal, then avoid sauces. Every calorie counts when in a calorie deficit.
Weirdo. Not all sauces are high in calories. Mike is ok but he is not a know it all.@@chrisburton3571
One of the reasons I eat such a huge breakfast before I fast until the afternoon is that I cannot hardly make it if I don’t fill up. I tried eating light, healthy breakfasts, such as plain Greek yogurt parfaits with fruit, or just some toast and coffee, and I cannot do it. Getting to that 8-10 hour window is brutal if I don’t eat a big breakfast.
7:47 I am quite literally putting kewpie mayo and sriracha on rice with scallions as my pre. The coincidence.
Eat your protein before the starches. Also, cook the rice/pasta/potatoes and put them in the frig to become a resistant starch.
High volume, nutrient-dense foods for fighting calories is exactly right. That means vegetables. People would do very well to just throw in two pounds of steamed vegetables with every meal. Then work out their protein source. That’s a great way to do it. Maybe you have to reduce the vegetables a little bit to fit the protein you need into your feeding bag. Maybe you can handle a pound of fruit in your day, depending on where your calories need to be according to what you’re trying to do (calorie surplus to gain weight or calorie-deficit to lose weight).
You can’t beat vegetables. Raw they’re 100 calories per pound, steamed they’re 150-200 calories per pound. Topping them with rice vinegar or balsamic vinegar, garlic powder and paprika is a great way to make them taste good enough to eat without making them good enough that you can’t stop eating. The vinegar helps turn the nitrates (NO3) from vegetables into nitrites (NO2), which mix with our stomach acids and become reduced to nitric oxide (NO). You want more nitric oxide. It’s a vasodilator. It widens your blood vessels and arteries and improves blood flow. And blood flow is amazing for getting jacked. You want more blood flow everywhere. And I do mean everywhere (if you know what I’m sayin).
Our brains release dopamine when we eat things. That’s how our ancestors survived during regular periods of scarcity. The amount of dopamine your brain releases is correlated to how many calories per pound your food item contains. Oil is 4,000 calories per pound. Fruit is 200-350 cals per pound, potatoes are 400-500 cals per pound and meat is around 700-1300 cals per pound. Whole grains are around 400 cals per pound but bread is closer to 1300 cals per pound.
The good news is that just like all drugs, as you reduce the average calories per pound in your diet, you become more sensitive to less dopamine being released in your brain. And you will be happier with less calorie-dense foods. But as soon as you eat something that’s very high in caloric density, relative to what you’ve been eating up to that point, your brain will want that item for the next couple of weeks. This is part of our evolution to steer us toward the highest calorie-dense items so we don’t starve. We aren’t designed for a world where very calorie-dense things are everywhere all the time. Abstinence can be your best friend because the fun foods are designed to make it impossible to “eat just one.”
And white potatoes we ranked as the number-1 satiating food on earth in a study that I won’t pretend to have read. So having a little bit of white potato during big calorie defecit a can go a long way in protecting your sanity.
Have a great day!
Purple potatoes >>
@@HashPhantom hell YEAH purple potatoes (stokeys). But even better, imo: Hawaiians and Japanese. Especially Hawaiians 👊🏼
@@bitfinesse Stan Efferding echoes similar sentiment, and also orange ranked as one of them too
You could write a way shorter respond and it would be equally wrong and crazy stupid ;)
Wait...how does steaming add calories to vegetables? That makes no sense at all.
I find it much easier to fat loss on a boring diet rather than a diet with all kinds of fat/carb free tasty treats. I know what to expect every day and don’t experience nearly the same level of cravings when I keep things simple and clean.
Every person i ever known that gave up sugar,lost insane amount of weight in no time. It is what it is. EVERY person.👍
Did it come back?
In addition to potatoes, oranges, apples, and oatmeal are other carb rich foods that people find very filling/satisfying for a given amount of calories. Whole grain bread, whole grain pasta, and beans are also a good swap for white bread.
Have huge respect for Dr. Mike. Would be great to have him debate against the calorie counting deniers; Tim Spector, Jason Fung etc. who I have also learned a lot from.
Jason Fung would crush under pressure. The dude is a quack.
@@PickleRickDude Bart Kay has entered this chat
The impact of the number of calories ingested is highly dependent on the metabolic health and hormone levels and sensitivity of the person ingesting them. This is common sense. I haven’t heard any of these doctors you mentioned denying that calories in calories out is important, they do address the hormone issues that can affect different people. It’s easy for young healthy men to assume that it’s all calories in and calories out, but you aren’t the intended audience. Most women reach 30 and hormones start to change, and the calories in and calories out is a lot less effective than addressing hormonal issues through diet.
@@JONAC-CANOJ any studies from credible sources about this?
@@PickleRickDude I’m sure there are, Peter Attia speaks a lot about how hormonal health affects fat loss.
Yeah I eat mostly meat and veggies, plus some legumes, on a cut and it works great for me. I have very minimal starchy carbs. I find it very easy to eat this kind of diet consistently, I actually really enjoy it and it keeps me feeling full. Plus it allows enough calories that I don't have to eat super lean meat all the time, eg I can have chicken thigh rather than breast, and I find the slightly extra bit of fat makes it way more enjoyable and makes it more sustainable in the long run
Dr Mike, the rules are different for those of us not on enough steroids to kill a horse
Yesterday I had a major cheat day and now I feel bad watching this 😭
Cut 30 pounds over the summer down to about 15% body fat now. What made it easy for me is I ate boring healthy food all the time except for one halo top pint of ice cream per day. The flavor I eat is 310 calories for the whole pint and it also comes with 18 grams of protein and 18g fiber. I look forward to that each day and it kept me sane, and since it comes with protein and fiber it's not a total waste of calories.
I started eating a dense toasted high fibre high protien and fat cereal with a scoop of soy protien crisps in it for breakfast and have been struggling to eat the whole serving. Previously when I was just eating regular commercial cereal or porridge which I absolutely love I could finish the same quantity fast and go back for more.
Increasing protien and fibre content of meals in general will reduce the energy density of the meal and increase the energy used to process it, you stay full longer and blood sugar doesnt spike. It is very important to avoid having your blood sugar spike as that raises insulin which turns that sugar into body fat, you crash then feel hungry again and the process repeats.
So ive mostly been able to pare my diet down to more nutricious and higher protien meals but there is still points in the day where u get those carb cravings, fruit and water is a really good combo to stave off overeating as long as you can resist the temptation to eat while the fibre is absorbing water and expanding in your gut. Turning it into a smoothie helps, you can add a litre of water to a single piece of fruit, maybe add in some more healthy lower carb veges and it'll help your gut health.
And ive started keeping small cans of tuna in stock for when I just cant help 'cheating, its not that energy dense but 17 grams of protien and 80 grams of 'other stuff' is just enough to satisfy the immediate hunger requirement and settle the cravings.
As someone who treats cancer patients, I can tell you the best food for weight loss is no food.
chemo is a good 2nd
100%! I am someone who generally eats very clean. But when I don’t count my calories, I still put on weight since I tend to eat big sized portions 😂
Mike is not mentioning the fact that most people have Insulin Resistance from eating too many carbs. In fact thoseo people looking to lose weight almost certainly do. This makes a huge difference in what foods are good or bad for you. Get rid of insulin resistance first, then lose weight later.
I love chili, but I usually eat it with a ton of rice. Now I make it differently. Still ground beef or turkey, but I also add sofrito, chopped spinach, riced cauliflower, dice up some zucchini, onion, peppers and shredded carrots. This way I’m getting all my veggies and fiber. I may still have the rice, but 3/4 less or a half cup depending on the time of day. In the evening I skip the rice
Wouldn’t the beans in chili be enough fiber?
I’m eating a double smash cheeseburger as I listen to this 😕
Steak, 3 eggs , and baguette
That’s about 1,200 calories in that alone.
and i’m eating a massive maple bar
If you get lean ground beef and fat free cheese and keto bread that could be very low cal high protein
Dude I’m eating two double smash burgers too 🤣🤣
For me it's about balance. I often eat rice because of these reasons but I am a big Gnocchi fan so while dieting I have these Gnochi meals to be happy ^^ . But I just have as much at home as I am "allowed" to eat (just talking about carbs).
It’s quite simple, in my opinion, and that’s simply avoiding highly calorie dense foods that don’t keep you feeling full, and avoiding foods that spike the shit out of your blood sugar levels - that’s it.
Steak, for example, has more calories per 100g than Vanilla Ice Cream (about 170-175cals to 145-150cals) and that’s before you cook it and choose to butter baste it etc. … but… a Steak doesn’t spike your blood sugar levels, and a Steak will have you feeling fuller for longer.
That’s just one example, I mean if you eat Cereal in the morning, even cereal that is “healthy” like Special K is 120cals for 30g, plus the milk calories on top of that (and nobody ever eats 30g either) … whereas a 3 egg omelette has around 200-220 calories depending on the size of the eggs used and again, keeps you full for longer, doesn’t spike the ever loving shit out of your blood sugar levels.
That’s what I do too…basically you can’t eat junk food because they are calorie dense and you don’t get full from eating them…if you take junk and sugary food out of the equation…you can eat a lot without overeating
and remember that when you have pizza once ecery three weeks instead of 3xs a week, that pizza will taste AMAZING. Doing a low-taste-reward diet resets your palette.
He talking about removing hedonic eating. Its a food minimalism.
Love to see the Bad Omens t-shirt 🤘🏾
Removing carbs, mainly high glycemic carbs, from your diet, is actually extremely beneficial to your overall heart health, blood sugar regulation and wellness. As you will cause your body to use fat for energy instead of glucose. Too much glucose in your bloodstream can lead to type 2 diabetes which in turn causes inflammation, therefore making you fat and making your blood thicker and your heart work harder to pump blood to the rest of your body and leading to heart disease and atherosclerosis otherwise known as a heart attack.
Learn about the glycemic index which a measure of how high a carbohydrate can raise your blood sugar (glucose) too quickly. Only foods that contain carbohydrates have a Glycemic index (GI). Once you know which carbs are actually good for you, you can implement them into your diet.
While it is true, that being in a caloric deficit is what causes you to lose weight, you would need to be mindful about what exactly you're putting into your body. If your maintenance weight is 2500 calories and they come from eating 3 cheeseburgers a day, and you remove one cheeseburger and you’ve reduced 500 calories from your diet, you will lose weight. However, at some point body will start to break down from eating this garbage.
People who are insulin resistant, their bodies don't respond normally to insulin, which is the hormone that transports glucose from the blood into cells. Insulin helps your body turn blood sugar (glucose) into energy. It also helps your body store it in your muscles, fat cells, and liver to use later, when your body needs it.
Learned all this because a family member had type 2 diabetes and was able to completely reverse it and get off the medication permanently. Talk to a nutritionist/dietician. Your primary care physician is only good for prescribing you medication and treating/managing your medical issues.
Telling people who may be prediabetic and who are insulin resistant to “never mind all that don't eat carbs nonsense” is totally reckless and irresponsible. Nutrition is key.
Almost all of that is actually false.
Look up Kempner rice diet. He cured kidney disease, hypertension and diabetes via loads of carbs, low protein and fat. It works. I've trained athletes and non athletes for over 30 years, and I've seen clients who thrive far more often with carbs than without, esp long term. And when it comes to women in peri-menopause or menopause, cortisol and hormones are working against most traditional diet plans.
Did you copy and paste this from somewhere!
You need carbs ,.you’re entire body runs on carbs.
I know I am different, since I am autistic, but here is what's true for me: If it aint tasty I either not eat it at all or eat and eat and eat and eat non stop until something tasty comes my way
Parts of this I get...lots I don't...
I can't BELIEVE how much and how fast the weight came off doing carnivore. And I ate until I was STUFFED. I Never counted calories. Fully satiated. Never hungry.
And you learn just how much certain foods cause inflammation, etc. and having just salt and butter on your food is incredibly satisfying. Melt in your mouth decadent!
Watermelon is my go-to for curbing hunger. You can eat so much of it and it hardly affects your macros.
Porridge every morning, maybe a lil fruit feels so full and super awesome.
If you can master it, the move is to eat whatever you want but keep the caloric deficit. I eat bad food and lose weight. How? Caloric deficit. Meal portions and/or meal servings are what get me there.
Jell-O has been great for me. You can eat tons of sugar free Jell-O for basically 0 calories.
I used to do this till I really looked at food dye and aspartame. I couldn't do it knowing what was in it. But I made my own with a reliable source of Gelatin, and organic lemon juice and liquid stevia. Made lemonade to taste and dissolve gelatin. I'd add an ounce of coconut creamer right before I ate it and mimicked whipped cream.
The Ingredients in there are bad for you though brother, research on how to do your own just like the guy that commented above me
F that 😂 jelly is no good, sugar free or not, don't fall for fake advertising of "0 calories" when the stuff inside it is worse than 10'000 calories a day.
@@YogawithAliBealehold up man, you might have something here 🤔
The Dr. Is absolutely right. I’m dieting down right now and the deal is that I have to eat 200 grams of protein and at least 4 servings of vegetables per day, then I allow myself to eat whatever the heck I want! The protein and veg typically only equals about 1200 kcal prepared as meals and I’ve yet to be able to get more than 2000 calories in per day.
May I ask how you’re doing this? Im really struggling getting my protein over 100g and I’d like to up my vegetable intake too. Any tips welcome, thanks in advance!
@@ASeriesofTubeschicken breast, egg whites, TVP are king. Also some protein powder shake in the morning
@@tedarcher9120 I appreciate you 🙏
Filling your belly is a great feeling. And when you have to eat 20 strawberries, 2 giant carrots, a cucumber, and 30 raspberries in one sitting and also a lean protein, you may miss the junk taste, but you definitely appreciate that full feeling, and that feeling in your jaw after chewing a ton. I didn't realize how important all the chewing and amount of servings was to my overall pleasure from eating. Ever since chips and salsa when I was a kid, I love to just pound the food down and pack it into my belly. And doing that with fruits and veggies is super doable, and I dont feel a nasty hangover and heart-rate rush from consuming excess fat.
i love how jacked this guy is and he has the most calm voice. I aspire to be this calm with my loved ones…
You definitely missed out on the scooby youtube era hehe
My diet lunches tend to be 5 oz lean meat sautéed in a tsp olive oil with about 400g non starchy vegetables and spices, and a small amount of fruit. It’s a massive amount of food, tastes good if seasoned well, and takes forever to finish. I lost about 20 lb in six weeks of eating that a couple times a day and not snacking or drinking calories. I would occasionally throw in some potatoes and skip the fruit if I wanted some starch.
Love your podcasts Chris. I wanna ask did you come across popular book called The 21 Former Doctor Secrets Rachel Morgan, finished reading it and Im telling you its a must read.
I remained on white rice but reduced the serving to 210g 2x a day, drinking water while eating white rice also fills you up too.
Popcorn is my cheat code for ending cravings. Low calorie and filling
Really insightful video from Jocko!
❤ you Chris!
Wow, honestly thought a lot of people were going to be hating on this and disagreeing. TH-cam comments are WAYYY different than instagram comments LOL. Good to see though. As I've introduced more and more less palatable foods into my diet my cravings for highly palatable foods have deceased and when I actually eat them I feel like crap and they don't taste as good. That being said every now and then I still wanna devour a bigmac meal. And that's okay. But for the most part I'm loving eating healthy, less palatable foods because every time I eat I'm thinking "this is getting me results and I love it."
#1 Rule do not drink anything with sugar
This is actual diet talk. We aren’t talking about obvious bullshit like don’t drink soda. Lol.
@@mitchellcarter2799 we?
@@mitchellcarter2799 my point was about diet, alpha boy...
Everyone is different and ok in my experience I dropped my 1st 70lbs was drinking water and black coffee , I dropped mountain dew amd sweet tea. If I've wasted your time reading my original sentence please remember you had every chance to scroll on by. Bit since you stopped to save the world from my advice carry on
@@mitchellcarter2799 you saved the world from my terrible advice, hope your day is fulfilled
@@mitchellcarter2799 we ?
Excellent episode
beans are starchy and have a ton of fiber. You can probably eat all you want.