My husband (63) kicked T2 diabetes in 10 months doing the following lifestyle changes: 3 meals per day.....high protein diet....added healthy fats back in like nuts and olive oil.....no snacking.....no sugar or corn syrup (only Monk fruit or Allulose)no junk food.....low carb bread.....dessert right after a meal (usually Atkins candy). Walked around for 10 min. After each meal to pull glucose out of the bloodstream. Doctor was amazed.....also....it's okay to have high glucose spikes as long as they come back down. But you must eat less frequently. If you eat enough protein you won't be hungry. I promise. Just putting this out there in case it helps someone who may have received a prediabetes or diabetes diagnosis. It's possible to reverse things with proper diet. Reduce carbohydrates immediately. Go through your food and throw away all the sugar, chips, and baked goods. Good luck.
I'll vouch for two meals a day. I'm a 42yr old father and husband who got lazy and dad-bod from a decade of enjoying life. I have always skipped breakfast since I exited my teen years. I don't really like eating in the morning, it makes me feel sluggish and tired so I only have a black coffee. The last 3 months I've lost 10kgs (22lbs) of total body weight on two meals a day restricted to 600kcal lunch, 200kcal post workout of protein and coconut water and no more than 800-1000 kcal dinner. I also now workout 3-4 times a week, 1 hour of kettlebells(main) + plyo + calisthenics that are superset to keep my heartrate between 130 and 170bpm. My resting heart rate after 2 months dropped to 52 and down to 43-48 when sleeping. All my joint (knee) pain is gone, muscle pain is gone and life is just easier in every single aspect. All on 2 calorie restricted meals a day. I cut alcohol, especially BEER, almost out completely. Just a glass of wine or a few fingers of whiskey. Even then it's rarely because the workouts are so intense I don't want to then undo it all. Why would i bust my ass so hard to immediately undo it with junk food and booze? I also changed my sleeping habits from staying up to 1am gaming, to being in bed by 10-10:30 and reading (at which point i almost immediately pass out anyway). The hardest part so far, without any doubt in my mind, was making the decision to start the process of change and committing. So, SO many 'tomorrows' before it became 'today'.
Love kettlebells + calisthenics. I don't do plyo, but I do sprinting instead. Keep up the good work man. I definitely have been leaning towards two meals a day. It's actually easy on carnivore because I rarely get hungry unless I do something physically intense.
@@cynicist8114 If you haven't already, I would recommended subscribing to 'The Diary of a CEO'. Every interview is 2+ hours long and in-depth with qualified PHDs or experts in fields like sleep, diet, women's and men's health and any other biology/sociology field. A large portion of them all touch on the same subjects but from their own perspectives in their chosen fields. After you've watched 5 or 6 episodes, a common theme across them all begins to develop. Lift heavy (women and men), fasting, sleep, fat loss for longevity and modern diets. Not a one yet has said fasting or 2 meals a day is anything other than positive and ultimately caution against regular eating. Everyone seems to suggest that some period of fasting is ideal for detox and repair, that the body and gut need a break.
I can personally testify that 2 meals is very much better than six. I'm okay with one or two snacks per day as long as they are keto and don't spike insulin.
72 yrs old - no medical or weight issues.Mostly do breakfast and lunch with each meal containing approximately 50 gms protein and 0 to 100 gms of carbs - depending on the meal.Any other calories in the day come from buttered decaf coffee.Weight stays consistent (68 kgs) and no inflammatory problems. If dinner is on the social schedule, I take out breakfast or lunch.Works for me - fat intake seems to self regulate with activity level.Also do my best to get a 40 minute walk in before breakfast every day.
Nice Video Thomas! Keep up the good work. You seem to have a lot of viewers who do not pay attention or have poor memories. It could be some of both. I would not be where I am today with my Health and Weight without your information. I was 130 pounds overweight and completely disabled and could not walk 7 years ago. At 75 I have never been healthier or in better shape in my life and can out work most 20 year olds. THANK YOU!
Hell yeah! This comment just made my night. I do get frustrated with viewers that don’t pay attention. I put a lot of effort into the quality of these videos and to just have some people not pay attention and make clueless and hurtful comments sometimes gets to me 😬
Building up an appetite used to be a thing. These days people's heads explode if they're hungry for more than 10 seconds. Getting a bit hungry once in a while is no big deal and probably a good thing.
Great job, good for you! Do you take hormonal medication? If you don’t mind me asking. It looks like I might have hashimoto’s - hypothyroidism in the future. So I’m wondering if conventional medication helps at all.
Having done all of these protocols, I can say the following Fasting 24 hours of more (OMAD) is best for weight loss & recovery from illness. Warrior Diet (2 meals over 4 hours) is great for fat loss, while protecting muscle gains, if you walk daily 3-6 meals is best if you are taking in 1 gram of protein per pound, and looking to add muscle mass
same age, same experience. what helped. b3 (40mg ...300mg), quercetin 10mg, high dose b1 (50..100mg), pqq, vit C 600mg+, maca, dried ginger ( am biologist with pretty good understanding of physiology)
I eat one meal a day (dinner), and I've never felt better. In fact, if I eat lunch, I immediately get tired afterwords. My digestive system is flawless, energy high and regular.
Same for me, One meal at 5:30 pm and I am great. I have been doing this for 6 years. I lost 131 pounds and look and feel great with more energy than I know what to do with. I focus on protein when I do eat.
@@phinehaselohim7111 348 pounds 54 inch waist to 217 pounds 42 inch waist. 6'2 1/2 inches tall. Always a big muscular man. I have been at 217 for a little over 4 years. No hunger or cravings. I only eat food with one word in the ingredient list(Real Food). I exercise when I am 22 hours fasted. My energy level is the same 24 hours a day. My list of health problems I had before was two miles long. Today no health issues and no drugs and a female doctor in disbelief on how I have changed myself. She does not want me to lose another pound. Life is Good
I am on low carb diet and very thin. But I have a stubborn small lower belly. Since I started intermittent fasting 168 and 186 with two meals, skipping breakfast, my lower belly has almost disappeared 😊
OMAD works best for me plus I eat till I’m full, never get hungry. It all depends on what you eat. Low to zero carb has worked for me for 3 yrs and lost 98lbs.
It's amazing that people still have not realized that they are talking about two different things, health and weight loss. They are not the same thing. The best thing for fat loss may not be the healthiest option, and the healthiest option may not be the best option for fat loss. It all depends on your goal.
OMG so true! If I eat two meals a day, I lose weight at an appropriate rate. Nice and slow. But for the life of me, I cannot get enough protein and I can’t get enough vegetables either. As soon as I go back up to three meals in order to get more protein and vegetables, I start gaining weight. I can’t win. I’ve tried keto, low-carb and carnivore as well as intermittent fasting and I absolutely cannot get past that problem no matter what diet I do.
@@denisebrewer4437 I had a similar issue. In the process of losing fat but also trying to build muscle. That meant a very calorie restricted diet that had to be high protein and no excess calories. So I couldn't really use nuts or dairy as a snack because they're very calorie dense and high fat. The cheat is simply cottage cheese + whey. 200g low fat cottage cheese + 25g whey powder isolate. It's nearly 50g protein for 270 kcals. I just have mine with some salt and pepper after dinner. Or, light greek yogurt and whey for lunch mixed with chia, a few oats, shaved almonds, dark berries/banana and drizzle of honey. Fairly low cal, high fiber, high protein and tasty.
I find eating a huge breakfast, a decent lunch, then just something with protein at dinner works best, and i usually wait 12hr's between dinner and breakfast for a small fast... so basically eat like a king at breakfast, a prince at lunch, and a bum at dinner... (I went to Ibiza last fall, seems like they do this in Europe too)
What some experts say is to have 2 meals a day, with up to 8 hours between the meals. The meals also should not take longer than an hour to consume, so insulin levels can drop as soon as possible. The earlier you stop eating the better. Better to have a big breakfast, light lunch and little to no dinner with the same calories, than to skip breakfast 🥞 and have a big lunch and smaller dinner. Everyone's body physiology and genetics are different, however. Experts, too, often contradict themselves.
I am not countering any good advice. I just say that at 64 years old, I find that two meals per day , less carbs more fat and protein, have worked well to help me lose and keep off 25 lbs. I should point out that I had to give up all alcohol & 80% of package foods as a choice that had to be taken for me to make it happen & stop eating out by 60%. I did it slow and as healthy as I could and that took a year to get my body reset 25bls lighter giving my body a chance to shrink my skin to match my weight. Now I am embarking on the next year to lose the last 20lbs that I want to lose using the same approach which works for me. BTW: I do take mineral and vitamin supplements to augment my intake and that helps. My last comment is that I easily feel 200% healthier and more energetic than I did 25 bls heavier. I feel like I'm 15 years younger.
I watched 10 minutes of this and saw nothing about how many calories these people are eating. If you eat once a day and eat 1500 calories and I eat 3 meals a day at the same 1500 calories...which one is better for losing weight? If you're saying you will lose more weight with eating one or 2 meals a day but at a reduced calorie intake that the people eating 3 or 4 meals a day who eat more calories..that's common sense. There's no magic. Compare meals and calories.
This sounds kinda true. I’ve been struggling so much with fat loss…and also not wanting to lose muscle. But I have NO appetite on the weekends. So I have been just eating two meals on weekends. I was beating myself up over not getting the max protein in, but I’ve been feeling better….less inflamed…and FINALLY today the scale budged….and my hunger queues seem to be normalizing.
Just like a lion does that only eats three or four times a week. I can build muscle easily eating only once a day with the focus on protein. I have eaten one meal a day for over 4 years now and I am the most healthy and muscular that I have ever been.
Meal skipping works out for men but not women especially premenopausal women because we get too much stress signalling from fasting. If you suffer low stomach acid and digestive enzymes you'll do better with more and smaller meals. Fasting with one or two meals threw my blood sugar around so badly I had to lie down after eating and it took hours to recover. Listen to your body.
Very interesting. I myself don't think the hunger aspect should be an issue. People need to take some responsibility for themselves and use some willpower. We can't always have or expect everything to be easy, or done for us. WE got ourselves into the condition we are currently in, so we're only to blame. Why should we not have to do the work to get out of our situation. We're not little kids. Suck it up! No it won't be easy, but too damn bad! "Half of getting what you want is knowing what you have to give up to get it." On another note, what do we do/What's the best strategy if we want to lose Body Fat, AND Build Muscle at the same time?
The diet industry has been a failure for decades. Telling people they need more willpower is useless. You need to list what the specific behavioral changes are. Ex: make sure to eat 3 servings of vegetables a day. Use smaller plates. etc.,
@@davidalger5625 True. When blood glucose roller-coasters happen, traditional "diet industry" protocols will always lose out to the body's ingrained instincts. The day I learned that carbohydrates are a non-essential nutrient, was the day I started keeping the weight off for good.
🔥 This breakdown of 2 meals vs 6 meals for fat loss is incredibly insightful. The 2025 research you mentioned is eye-opening and clears up so many myths. Thank you for presenting it in such an easy-to-follow way. Which approach do you think works better for people with slower metabolisms? 💡💪
True about having a bigger meal early will reduce appetite. I started omad 5 days ago at first I was waiting to eat at 2pm-3pm I would still be hungry around 7pm and my meals were balanced. I changed to eating between 11am-12pm I was all good!
not many talk about the real struggles of pregnancy, but the book First-Time Blossoms by Emily Harper does, it helped me manage the journey with more peace
I eat OMAD ETRF meaning I stop all calories at noon. I am 55 and still struggle to lose weight. I am doing ETRF and only eating once a day because insulin sensitivity is best earlier in the day
My ex and I became all day grazers. Be at the correct calorie and was low fat and low carb. We both ballooned up. I changed to omad with same calories but added healthy fats, almost a keto style. Added a half hour walk and I lost 60 lbs over about 6 months with one penalty. If I got hungry and went to the refrigerator I penalized myself by walking around the block instead looking in the refrigerator
Keeping muscle mass is important. I’ve learned that on my own mistakes. I’d suggest to eat three meals, all with protein inside. 1000kcal deficit is easily achievable this way.
I have IR and I work out home plus train hard 2x week. I struggle with fat loss and seem hungry all time. Most days I eat 2 meals heavy in morning light at night. My scale # isn't going down waist measurement is slowly. Would like to have 3 rd meal some days. I try this see if makes diff.
Anyone who studies metabolic health know that what’s best for your liver health and insulin levels knows that’s fewer meals withe intermittent fasting and / or longer fastings occasionally.
I work two jobs i also bodybuild and i eat 8 meals just to be slightly in surplus.. and i feel like i felt in keto.. is this because i am metabolically healthy?
Yknow what's nuts about Thomas? Dude went from fat to jacked and he's clearly ripped, but he's always got his shirt on. Dude doesn't have to sit here constantly showing off his abs to make us believe him. Straight facts. No tricks
@mybootscamewithoutstraps Funny, I've only seen him in those "smedium" t-shirts (tight around the biceps); here he has a loose-armed T. with a lightly-fitted body contour. I thought it was his new look for the New Year 😂. Visuals aside, Thomas's information is rock-solid and well-researched. That's what keeps me coming back; the rest is bonus material 🤫
Idk how body builders do 4-8 meals a day, it’s so hard. It’s so much easier OMAD or longer & feels better, jsut can’t build muscle easily lol. But for fat loss for sure it works too well controlling calories
Past 2 years I've been doing 1 meal per day.. veggie mix, onion, garlic, kidney & white beans, egg, chia and flaxseed. (sometimes I add a bit of white rice in it during winter cold days) + someday a can of tuna. I dont think I'm eating enough hahah. I eat everyday at 11 am and maybe I should add another smaller meal at 4 pm.. Dunno what thoo
The balance that seems to work for me is omad every other day and 2mad the other days. Front load fats and protein. Built in fasting. Thank you Thomas!
I really want to sit and starve myself, I have the willpower. I know I am not going to die or anything silly like that when I am hungry. Unfortunately my job requires me to have 110% focus, and do you know what completely destroys that? A little bit of hunger. It's an inescapable trap that prevents me from reaching the single digit body %
Matt appreciate your videos I did not see any videos on DMP. From what I "Heard" is DMP regulates the cell to not store fat. Could be total bs .. look forward to finding this info.
As far as comments and your responding to them, I imagine you upload too often, and all that data is too much for people to assimilate...unfortunately this is how TH-cam works so the schedule forces you to generate content. As for the video, i dont feel comfortable eating 3000 calories in such a short time. I rather eat about 5 times, 600 calories each over the 16 hours im awake. I fast for religious reasons regularly, long before all the health benefits of fasting were a thing. To the IF people who do otherwise, by all means, do your thing and enjoy.
reading the book First-Time Blossoms by Emily Harper completely changed how i approached my pregnancy. this ebook gave me the clarity i was looking for.
@thomasdelauerofficial Thanks for always keeping us up to date with the latest data and what you’re trying out on yourself. I’m intrigued by two meals per day - regarding protein, do you do any snacks or are you eating 100+ grams of protein per meal?
These guys sound like radiologist reports “could be, cannot not be ruled out, might be represented, not definitetivley demonstrated, appears to be. Dam!
Thomas stop with this wrong interpretation of what statistical significance means. Yes, a study may be underpowered in terms of sampling, but you cant just look at a mean difference and determine it's significant. If a study is underpowered to measure certain differences then you have to run another study properly powered. Please check with people who know. You have done this several times now and while it seems like an honest misunderstanding, the way you present data is very misleading.
meta-analysis without reference to physiological mechanisms are meaningless. ..and reliably you provide it! mechanistic evidence clearly favors 2 meals per day, once the target weight has been reached. 1 meal per day enforces to eat large amounts of protein, which very likely overwhelmes the digestive system, and leads to protein fermentation... which is very bad, as it produces nasty chemicals of the kind that damage the kidneys
I think he’s plainly telling us relevant studies so we can make our own decisions based on our individual needs instead of telling everyone to do the same thing which would be irresponsible.
WATCH THE VIDEO. Please explain to me how this contradicts? This is literally a study evaluating if eating more meals is better for fat loss….. and it’s NOT. Please try to check yourself with your emotions and your comments
@@ThomasDeLauerOfficial @ThomasDeLauerOfficial the contradictions in your content is a COMMON complaint on your content so I obviously struck a nerve.. Further evidence is your triggered response. Please check yourself with your emotions and replies.
It just gets frustrating when I’m not actually contradicting, but people think I am. It’s generally because they’re not watching the videos and seeing my actual stance (compared to the literature). Happy new year
@@ThomasDeLauerOfficial Nice Video Thomas! Keep up the good work. You seem to have a lot of viewers who do not pay attention or have poor memories. It could be some of both. I would not be where I am today with my Health and Weight without your information. I was 130 pounds overweight and completely disabled and could not walk 7 years ago. At 75 I have never been healthier or in better shape in my life and can out work most 20 year olds. THANK YOU!
You talking to me, or the study? Because I’m pretty sure my take hasn’t changed and the study confirms my take seems to be accurate. Or did you not watch?
We always test different titles. And the title still suggests the same thing lol. Only thing we’re split testing is “what the science says in 2025” and the current title which essentially say the same thing.
When they weren’t pushing drink plenty of water people didn’t have weight problems, water stops the body from burning anything, water puts out the natural burning in the system, just look at people in the 1960’s and back nobody drank lots of water or a lot of fluids, they were slim and trim and had all their hair. Now no hair especially younger men, and bald is in, and big bellies like old men . All because of water which comes from thirst from sugar and spices.😮 it’s easy to loose weight just cut out all that water and fluid and eat your food bland ie pure and natural don’t add spices.
From time to time I also think that some videos contradict previous videos. However, I think I’m not picking up on the nuance, or, eg, other times I’m mixing up his advices regarding fat loss and (say) previous guidance on insulin resistance etc, but I’m possibly not noticing that difference at the time. However, in this video, I think it’s pretty clear in his final summary that 2 - 3 meals a day is optimum depending what you’re after.
He provides different studies and sometimes different studies will contradict with other studies that were given. It is great that Thomas provides studies and information from many reliable sources. Sometime they are on a little different page from each other but it is nice to hear all different information from theses different studies. Thanks Thomas.
@@dianeross4522 This is the biggest nonsense I always keep hearing... Fasting works for everyone. EVERYONE. We've evolved for millions of years, so you're not special where fasting wouldn't work for instance. Our bodies are evolved the same and it's pretty consistent for everyone. New studies keep coming, because the food industry has some stake in it. They can't have people eating a single meal a day. They're gonna fund studies that support gluttony
My husband (63) kicked T2 diabetes in 10 months doing the following lifestyle changes: 3 meals per day.....high protein diet....added healthy fats back in like nuts and olive oil.....no snacking.....no sugar or corn syrup (only Monk fruit or Allulose)no junk food.....low carb bread.....dessert right after a meal (usually Atkins candy). Walked around for 10 min. After each meal to pull glucose out of the bloodstream. Doctor was amazed.....also....it's okay to have high glucose spikes as long as they come back down. But you must eat less frequently. If you eat enough protein you won't be hungry. I promise. Just putting this out there in case it helps someone who may have received a prediabetes or diabetes diagnosis. It's possible to reverse things with proper diet. Reduce carbohydrates immediately. Go through your food and throw away all the sugar, chips, and baked goods. Good luck.
I'll vouch for two meals a day.
I'm a 42yr old father and husband who got lazy and dad-bod from a decade of enjoying life. I have always skipped breakfast since I exited my teen years. I don't really like eating in the morning, it makes me feel sluggish and tired so I only have a black coffee. The last 3 months I've lost 10kgs (22lbs) of total body weight on two meals a day restricted to 600kcal lunch, 200kcal post workout of protein and coconut water and no more than 800-1000 kcal dinner. I also now workout 3-4 times a week, 1 hour of kettlebells(main) + plyo + calisthenics that are superset to keep my heartrate between 130 and 170bpm. My resting heart rate after 2 months dropped to 52 and down to 43-48 when sleeping.
All my joint (knee) pain is gone, muscle pain is gone and life is just easier in every single aspect. All on 2 calorie restricted meals a day.
I cut alcohol, especially BEER, almost out completely. Just a glass of wine or a few fingers of whiskey. Even then it's rarely because the workouts are so intense I don't want to then undo it all. Why would i bust my ass so hard to immediately undo it with junk food and booze? I also changed my sleeping habits from staying up to 1am gaming, to being in bed by 10-10:30 and reading (at which point i almost immediately pass out anyway).
The hardest part so far, without any doubt in my mind, was making the decision to start the process of change and committing. So, SO many 'tomorrows' before it became 'today'.
Love kettlebells + calisthenics. I don't do plyo, but I do sprinting instead. Keep up the good work man. I definitely have been leaning towards two meals a day. It's actually easy on carnivore because I rarely get hungry unless I do something physically intense.
@@cynicist8114 If you haven't already, I would recommended subscribing to 'The Diary of a CEO'. Every interview is 2+ hours long and in-depth with qualified PHDs or experts in fields like sleep, diet, women's and men's health and any other biology/sociology field. A large portion of them all touch on the same subjects but from their own perspectives in their chosen fields. After you've watched 5 or 6 episodes, a common theme across them all begins to develop.
Lift heavy (women and men), fasting, sleep, fat loss for longevity and modern diets. Not a one yet has said fasting or 2 meals a day is anything other than positive and ultimately caution against regular eating. Everyone seems to suggest that some period of fasting is ideal for detox and repair, that the body and gut need a break.
Zero meals per day works too
😂😂😂
Dependes on your reserve
🤣🤣🤣🤣
It does … for awhile.
🤣🫡
It gives me something to go on, waist circumference is an extremely strong indicator of life expectancy. I'll stick with 2 meals in an 8 hr window.
I can personally testify that 2 meals is very much better than six. I'm okay with one or two snacks per day as long as they are keto and don't spike insulin.
72 yrs old - no medical or weight issues.Mostly do breakfast and lunch with each meal containing approximately 50 gms protein and 0 to 100 gms of carbs - depending on the meal.Any other calories in the day come from buttered decaf coffee.Weight stays consistent (68 kgs) and no inflammatory problems. If dinner is on the social schedule, I take out breakfast or lunch.Works for me - fat intake seems to self regulate with activity level.Also do my best to get a 40 minute walk in before breakfast every day.
Nice Video Thomas! Keep up the good work. You seem to have a lot of viewers who do not pay attention or have poor memories. It could be some of both. I would not be where I am today with my Health and Weight without your information. I was 130 pounds overweight and completely disabled and could not walk 7 years ago. At 75 I have never been healthier or in better shape in my life and can out work most 20 year olds. THANK YOU!
Hell yeah! This comment just made my night. I do get frustrated with viewers that don’t pay attention. I put a lot of effort into the quality of these videos and to just have some people not pay attention and make clueless and hurtful comments sometimes gets to me 😬
Thanks for talking about the differences between the needs of body builders verses the "Desk People".
Building up an appetite used to be a thing. These days people's heads explode if they're hungry for more than 10 seconds. Getting a bit hungry once in a while is no big deal and probably a good thing.
I fast and eat 2 meals, it’s worked for me. I’m post menopause and have hypothyroidism too. Back to my pre menopausal weight and size 4!
Great job, good for you! Do you take hormonal medication? If you don’t mind me asking. It looks like I might have hashimoto’s - hypothyroidism in the future. So I’m wondering if conventional medication helps at all.
@ get biodentical progesterone. Helps tremendously. I use a brand called Onas.
Having done all of these protocols, I can say the following
Fasting 24 hours of more (OMAD) is best for weight loss & recovery from illness.
Warrior Diet (2 meals over 4 hours) is great for fat loss, while protecting muscle gains, if you walk daily
3-6 meals is best if you are taking in 1 gram of protein per pound, and looking to add muscle mass
And your proof is exactly what?
@@neilgunns8391 I'm living proof, but your ignorance is duly noted. Carry on...
Happy New Year Thomas! Let’s get even healthier this year! Great information!💪🏾👑
I eat two meals, but I need to move them earlier for the new year, along with my bedtime. At 63, my metabolism has taken a nosedive in recent years.
same age, same experience. what helped. b3 (40mg ...300mg), quercetin 10mg, high dose b1 (50..100mg), pqq, vit C 600mg+, maca, dried ginger
( am biologist with pretty good understanding of physiology)
I eat one meal a day (dinner), and I've never felt better. In fact, if I eat lunch, I immediately get tired afterwords. My digestive system is flawless, energy high and regular.
Same for me, One meal at 5:30 pm and I am great. I have been doing this for 6 years. I lost 131 pounds and look and feel great with more energy than I know what to do with. I focus on protein when I do eat.
that's awesome!
how is your waist size on OMAD?
how has it changed since you started OIMAD?
thanks!
@@phinehaselohim7111 348 pounds 54 inch waist to 217 pounds 42 inch waist. 6'2 1/2 inches tall. Always a big muscular man. I have been at 217 for a little over 4 years. No hunger or cravings. I only eat food with one word in the ingredient list(Real Food). I exercise when I am 22 hours fasted. My energy level is the same 24 hours a day. My list of health problems I had before was two miles long. Today no health issues and no drugs and a female doctor in disbelief on how I have changed myself. She does not want me to lose another pound. Life is Good
How do you make sure you’re getting enough protein and calories when doing that?
@@matt10342 Same way that a lion does and they only eat three to four times a week.
I am on low carb diet and very thin. But I have a stubborn small lower belly. Since I started intermittent fasting 168 and 186 with two meals, skipping breakfast, my lower belly has almost disappeared 😊
don't forget to care about the strength of the lower abdominal muscles!
OMAD works best for me plus I eat till I’m full, never get hungry. It all depends on what you eat. Low to zero carb has worked for me for 3 yrs and lost 98lbs.
It's amazing that people still have not realized that they are talking about two different things, health and weight loss. They are not the same thing. The best thing for fat loss may not be the healthiest option, and the healthiest option may not be the best option for fat loss. It all depends on your goal.
Not to even mention bulking
OMG so true! If I eat two meals a day, I lose weight at an appropriate rate. Nice and slow. But for the life of me, I cannot get enough protein and I can’t get enough vegetables either. As soon as I go back up to three meals in order to get more protein and vegetables, I start gaining weight. I can’t win. I’ve tried keto, low-carb and carnivore as well as intermittent fasting and I absolutely cannot get past that problem no matter what diet I do.
@@denisebrewer4437stop weighing yourself! Weight/resistance train and prioritise getting protein and reverse diet, long term, you will win!
@@denisebrewer4437 I had a similar issue. In the process of losing fat but also trying to build muscle. That meant a very calorie restricted diet that had to be high protein and no excess calories. So I couldn't really use nuts or dairy as a snack because they're very calorie dense and high fat.
The cheat is simply cottage cheese + whey. 200g low fat cottage cheese + 25g whey powder isolate. It's nearly 50g protein for 270 kcals. I just have mine with some salt and pepper after dinner. Or, light greek yogurt and whey for lunch mixed with chia, a few oats, shaved almonds, dark berries/banana and drizzle of honey. Fairly low cal, high fiber, high protein and tasty.
I would “trust the science” but the science completely changes every few years, even “coming full circle” sometimes.
I find eating a huge breakfast, a decent lunch, then just something with protein at dinner works best, and i usually wait 12hr's between dinner and breakfast for a small fast... so basically eat like a king at breakfast, a prince at lunch, and a bum at dinner... (I went to Ibiza last fall, seems like they do this in Europe too)
Thank you for this video.
What some experts say is to have 2 meals a day, with up to 8 hours between the meals. The meals also should not take longer than an hour to consume, so insulin levels can drop as soon as possible.
The earlier you stop eating the better. Better to have a big breakfast, light lunch and little to no dinner with the same calories, than to skip breakfast 🥞 and have a big lunch and smaller dinner.
Everyone's body physiology and genetics are different, however. Experts, too, often contradict themselves.
wasn't OMAD the best??
gallon of milk a day?
@@NickHowell-tb9hd OMAD is One Meal A Day. GOMAD is Gallon of Milk A Day. Kind of silly how close they are.
@@TayCoMi My GONADS are fine
Good information. I got a lot out of this. Thank you.
Coach bringing 🔥 💯
Thank for the great information. Very interesting. I have been following a low calorie diet but I am stalled. It’s frustrating
I am not countering any good advice. I just say that at 64 years old, I find that two meals per day , less carbs more fat and protein, have worked well to help me lose and keep off 25 lbs. I should point out that I had to give up all alcohol & 80% of package foods as a choice that had to be taken for me to make it happen & stop eating out by 60%. I did it slow and as healthy as I could and that took a year to get my body reset 25bls lighter giving my body a chance to shrink my skin to match my weight. Now I am embarking on the next year to lose the last 20lbs that I want to lose using the same approach which works for me. BTW: I do take mineral and vitamin supplements to augment my intake and that helps. My last comment is that I easily feel 200% healthier and more energetic than I did 25 bls heavier. I feel like I'm 15 years younger.
I watched 10 minutes of this and saw nothing about how many calories these people are eating. If you eat once a day and eat 1500 calories and I eat 3 meals a day at the same 1500 calories...which one is better for losing weight? If you're saying you will lose more weight with eating one or 2 meals a day but at a reduced calorie intake that the people eating 3 or 4 meals a day who eat more calories..that's common sense. There's no magic. Compare meals and calories.
Besides body weight LOSS, what is best for body COMP!!?? I'm more interested in strong body comp.
This sounds kinda true. I’ve been struggling so much with fat loss…and also not wanting to lose muscle. But I have NO appetite on the weekends. So I have been just eating two meals on weekends. I was beating myself up over not getting the max protein in, but I’ve been feeling better….less inflamed…and FINALLY today the scale budged….and my hunger queues seem to be normalizing.
This makes sense as i only eat on my 2 half hour breaks at work and I’m in the best shape of my life
Protein absorption: how do you absorb a days worth of protein in one, or two (or three), meals?
Just like a lion does that only eats three or four times a week. I can build muscle easily eating only once a day with the focus on protein. I have eaten one meal a day for over 4 years now and I am the most healthy and muscular that I have ever been.
Meal skipping works out for men but not women especially premenopausal women because we get too much stress signalling from fasting. If you suffer low stomach acid and digestive enzymes you'll do better with more and smaller meals. Fasting with one or two meals threw my blood sugar around so badly I had to lie down after eating and it took hours to recover. Listen to your body.
Very interesting.
I myself don't think the hunger aspect should be an issue. People need to take some responsibility for themselves and use some willpower. We can't always have or expect everything to be easy, or done for us. WE got ourselves into the condition we are currently in, so we're only to blame. Why should we not have to do the work to get out of our situation. We're not little kids. Suck it up! No it won't be easy, but too damn bad!
"Half of getting what you want is knowing what you have to give up to get it."
On another note, what do we do/What's the best strategy if we want to lose Body Fat, AND Build Muscle at the same time?
The diet industry has been a failure for decades. Telling people they need more willpower is useless. You need to list what the specific behavioral changes are. Ex: make sure to eat 3 servings of vegetables a day. Use smaller plates. etc.,
@@davidalger5625 True. When blood glucose roller-coasters happen, traditional "diet industry" protocols will always lose out to the body's ingrained instincts. The day I learned that carbohydrates are a non-essential nutrient, was the day I started keeping the weight off for good.
Great Job, big Fan!!!❤
🔥 This breakdown of 2 meals vs 6 meals for fat loss is incredibly insightful. The 2025 research you mentioned is eye-opening and clears up so many myths. Thank you for presenting it in such an easy-to-follow way. Which approach do you think works better for people with slower metabolisms? 💡💪
I listened diseegard the title. 1 or 2 meals is best. Eat bigger meal at beginning of day, don't snack let yourself feel hunger
Wait, are you insinuating my title isn’t accurate? It’s breaking down the study and the title is quite clear on that.
@@kerprice careful. Tom is touchy today.
I refuse to start the year with incompetence lolol
@ThomasDeLauerOfficial same.
@@ThomasDeLauerOfficial same.
True about having a bigger meal early will reduce appetite. I started omad 5 days ago at first I was waiting to eat at 2pm-3pm I would still be hungry around 7pm and my meals were balanced. I changed to eating between 11am-12pm I was all good!
Thanks for your time! As hyped as i am about getting more good content out! Don’t forget to like the video 🤍🤍sᴇɴᴅ🤍🤍ᴍᴇ🤍🤍ᴀ🤍🤍ᴅɪʀᴇᴄᴛ🤍🤍ᴛᴇxᴛ🤍±𝟷𝟽𝟻𝟺𝟸𝟸𝟿𝟹𝟼𝟽𝟹
not many talk about the real struggles of pregnancy, but the book First-Time Blossoms by Emily Harper does, it helped me manage the journey with more peace
Totally makes sense to me
I eat OMAD ETRF meaning I stop all calories at noon. I am 55 and still struggle to lose weight. I am doing ETRF and only eating once a day because insulin sensitivity is best earlier in the day
I'm doing 2 meals a day on a 20:4 intermittent fast everyday since the new year. I also try to train just before breaking my fast.
Thanks for your time! As hyped as i am about getting more good content out! Don’t forget to like the video 🤍🤍sᴇɴᴅ🤍🤍ᴍᴇ🤍🤍ᴀ🤍🤍ᴅɪʀᴇᴄᴛ🤍🤍ᴛᴇxᴛ🤍±𝟷𝟽𝟻𝟺𝟸𝟸𝟿𝟹𝟼𝟽𝟹
Im a fan of 4 to 5 solid meals . Idk i eat for fuel though. No way i m downing 3000 + in one meal . That would be insane.
My energy is in the tank if I don’t IF.
My ex and I became all day grazers. Be at the correct calorie and was low fat and low carb. We both ballooned up. I changed to omad with same calories but added healthy fats, almost a keto style. Added a half hour walk and I lost 60 lbs over about 6 months with one penalty. If I got hungry and went to the refrigerator I penalized myself by walking around the block instead looking in the refrigerator
so is autophagy out of the window... what the health !!!
Keeping muscle mass is important.
I’ve learned that on my own mistakes.
I’d suggest to eat three meals, all with protein inside. 1000kcal deficit is easily achievable this way.
As long as you get in the protein, it doesn't matter how many meals you get for muscle retention.
@
I’d disagree with that, although everyone can do what ever they want to
I have IR and I work out home plus train hard 2x week. I struggle with fat loss and seem hungry all time. Most days I eat 2 meals heavy in morning light at night. My scale # isn't going down waist measurement is slowly. Would like to have 3 rd meal some days. I try this see if makes diff.
I am NEVER cold, except when sick or sometimes fasting.
Anyone who studies metabolic health know that what’s best for your liver health and insulin levels knows that’s fewer meals withe intermittent fasting and / or longer fastings occasionally.
Healthy people are used to being hungry more.
i wish i had the book First-Time Blossoms by Emily Harper when i was pregnant, it gave me the confidence and calm i needed for my journey
I work two jobs i also bodybuild and i eat 8 meals just to be slightly in surplus.. and i feel like i felt in keto.. is this because i am metabolically healthy?
Yknow what's nuts about Thomas? Dude went from fat to jacked and he's clearly ripped, but he's always got his shirt on. Dude doesn't have to sit here constantly showing off his abs to make us believe him. Straight facts. No tricks
@mybootscamewithoutstraps Funny, I've only seen him in those "smedium" t-shirts (tight around the biceps); here he has a loose-armed T. with a lightly-fitted body contour. I thought it was his new look for the New Year 😂. Visuals aside, Thomas's information is rock-solid and well-researched. That's what keeps me coming back; the rest is bonus material 🤫
No. Fasting is for sure good. I do best on few meals and long, food free windows. I'm 42 and only fasting works❤
Thanks for your time! As hyped as i am about getting more good content out! Don’t forget to like the video 🤍🤍sᴇɴᴅ🤍🤍ᴍᴇ🤍🤍ᴀ🤍🤍ᴅɪʀᴇᴄᴛ🤍🤍ᴛᴇxᴛ🤍±𝟷𝟽𝟻𝟺𝟸𝟸𝟿𝟹𝟼𝟽𝟹
Idk how body builders do 4-8 meals a day, it’s so hard. It’s so much easier OMAD or longer & feels better, jsut can’t build muscle easily lol. But for fat loss for sure it works too well controlling calories
That’s what I feel too
Past 2 years I've been doing 1 meal per day.. veggie mix, onion, garlic, kidney & white beans, egg, chia and flaxseed. (sometimes I add a bit of white rice in it during winter cold days) + someday a can of tuna. I dont think I'm eating enough hahah. I eat everyday at 11 am and maybe I should add another smaller meal at 4 pm.. Dunno what thoo
That’s all you’re eating? Do you have any clue your calories? You must feel terrible eating that little
The balance that seems to work for me is omad every other day and 2mad the other days. Front load fats and protein. Built in fasting.
Thank you Thomas!
I have trouble hitting my protein eating only 2 meals a day
I really want to sit and starve myself, I have the willpower. I know I am not going to die or anything silly like that when I am hungry. Unfortunately my job requires me to have 110% focus, and do you know what completely destroys that? A little bit of hunger. It's an inescapable trap that prevents me from reaching the single digit body %
Thanks for your time! As hyped as i am about getting more good content out! Don’t forget to like the video 🤍🤍sᴇɴᴅ🤍🤍ᴍᴇ🤍🤍ᴀ🤍🤍ᴅɪʀᴇᴄᴛ🤍🤍ᴛᴇxᴛ🤍±𝟷𝟽𝟻𝟺𝟸𝟸𝟿𝟹𝟼𝟽𝟹
Matt appreciate your videos I did not see any videos on DMP. From what I "Heard" is DMP regulates the cell to not store fat. Could be total bs .. look forward to finding this info.
if more first-time moms read the book First-Time Blossoms by Emily Harper, pregnancy would feel a lot less overwhelming
This is wat he is saying bellow alot more on his page
Kind of hard building muscle with 2 meals daily.
I eat 5 to 6 small meals. I find my stomach will not hold much and it keeps me satiated
Thanks for your time! As hyped as i am about getting more good content out! Don’t forget to like the video 🤍🤍sᴇɴᴅ🤍🤍ᴍᴇ🤍🤍ᴀ🤍🤍ᴅɪʀᴇᴄᴛ🤍🤍ᴛᴇxᴛ🤍±𝟷𝟽𝟻𝟺𝟸𝟸𝟿𝟹𝟼𝟽𝟹
As far as comments and your responding to them, I imagine you upload too often, and all that data is too much for people to assimilate...unfortunately this is how TH-cam works so the schedule forces you to generate content.
As for the video, i dont feel comfortable eating 3000 calories in such a short time. I rather eat about 5 times, 600 calories each over the 16 hours im awake. I fast for religious reasons regularly, long before all the health benefits of fasting were a thing.
To the IF people who do otherwise, by all means, do your thing and enjoy.
reading the book First-Time Blossoms by Emily Harper completely changed how i approached my pregnancy. this ebook gave me the clarity i was looking for.
Can't imagine getting 200 grams of protein in two meals. Those are big meals.
I can easily do that eating one meal a day.
@thomasdelauerofficial Thanks for always keeping us up to date with the latest data and what you’re trying out on yourself. I’m intrigued by two meals per day - regarding protein, do you do any snacks or are you eating 100+ grams of protein per meal?
These guys sound like radiologist reports “could be, cannot not be ruled out, might be represented, not definitetivley demonstrated, appears to be. Dam!
Does Thomas ever have anything to talk about other than fat loss? Lol 😅
Thomas stop with this wrong interpretation of what statistical significance means.
Yes, a study may be underpowered in terms of sampling, but you cant just look at a mean difference and determine it's significant. If a study is underpowered to measure certain differences then you have to run another study properly powered.
Please check with people who know. You have done this several times now and while it seems like an honest misunderstanding, the way you present data is very misleading.
I do better with small breakfest massive lunch and medium amount of dinner
meta-analysis without reference to physiological mechanisms are meaningless. ..and reliably you provide it!
mechanistic evidence clearly favors 2 meals per day, once the target weight has been reached.
1 meal per day enforces to eat large amounts of protein, which very likely overwhelmes the digestive system, and leads to protein fermentation... which is very bad, as it produces nasty chemicals of the kind that damage the kidneys
One meal a day for over 4 years has worked perfect for me. i am sure I am getting some autophagy which has also been a big help. Life is good.
What eats 6 meals pr day?!?😂😂
Flip flop, flop flip lol.
On what? Pretty sure I remained constant
I think he’s plainly telling us relevant studies so we can make our own decisions based on our individual needs instead of telling everyone to do the same thing which would be irresponsible.
@@SliceOLella Exactly. He gives us information from many sources which is good.
@ThomasDeLauerOfficial Your content CONTINUOUSLY contradicts itself. Exhausting.
WATCH THE VIDEO. Please explain to me how this contradicts? This is literally a study evaluating if eating more meals is better for fat loss….. and it’s NOT. Please try to check yourself with your emotions and your comments
@@ThomasDeLauerOfficial you are doing a fantastic job Thomas!
@@ThomasDeLauerOfficial @ThomasDeLauerOfficial the contradictions in your content is a COMMON complaint on your content so I obviously struck a nerve.. Further evidence is your triggered response. Please check yourself with your emotions and replies.
It wasn't my intent to hurt your feelings.
It just gets frustrating when I’m not actually contradicting, but people think I am. It’s generally because they’re not watching the videos and seeing my actual stance (compared to the literature). Happy new year
❤
1 meal every two days :P
Thanks for your time! As hyped as i am about getting more good content out! Don’t forget to like the video 🤍🤍sᴇɴᴅ🤍🤍ᴍᴇ🤍🤍ᴀ🤍🤍ᴅɪʀᴇᴄᴛ🤍🤍ᴛᴇxᴛ🤍±𝟷𝟽𝟻𝟺𝟸𝟸𝟿𝟹𝟼𝟽𝟹
Na, its calories people!
It’s both
Looks like Thomas is shrinking ohhh nooooo
🤦🏻♂️🤦🏻♂️🤦🏻♂️🤦🏻♂️🤦🏻♂️
Thanks for your time! As hyped as i am about getting more good content out! Don’t forget to like the video 🤍🤍sᴇɴᴅ🤍🤍ᴍᴇ🤍🤍ᴀ🤍🤍ᴅɪʀᴇᴄᴛ🤍🤍ᴛᴇxᴛ🤍±𝟷𝟽𝟻𝟺𝟸𝟸𝟿𝟹𝟼𝟽𝟹
Here we go again😂
With what?
@@ThomasDeLauerOfficial Nice Video Thomas! Keep up the good work. You seem to have a lot of viewers who do not pay attention or have poor memories. It could be some of both. I would not be where I am today with my Health and Weight without your information. I was 130 pounds overweight and completely disabled and could not walk 7 years ago. At 75 I have never been healthier or in better shape in my life and can out work most 20 year olds. THANK YOU!
That cut on your lips is distracting me from the info in the video
Thomas is running out of topics!!
Smh, make up your mind..
You talking to me, or the study? Because I’m pretty sure my take hasn’t changed and the study confirms my take seems to be accurate. Or did you not watch?
Coming full circle must be a euphemism for going back on all previous info lol
Maybe watch a video before leaving a comment like this
@ is there a better way than mine to describe some health science “coming full circle”?
Well, people are challenging it, and it’s not coming full circle
@@ThomasDeLauerOfficial did you change the video title because of my comment?
We always test different titles. And the title still suggests the same thing lol. Only thing we’re split testing is “what the science says in 2025” and the current title which essentially say the same thing.
No wonder people are confused! You keep pumping videos daily that contradict the previous ones.... 😩😩😩
What contradicts? This video actually confirms what I’ve said and challenges the opposite. Did you not watch the video?
When they weren’t pushing drink plenty of water people didn’t have weight problems, water stops the body from burning anything, water puts out the natural burning in the system, just look at people in the 1960’s and back nobody drank lots of water or a lot of fluids, they were slim and trim and had all their hair. Now no hair especially younger men, and bald is in, and big bellies like old men . All because of water which comes from thirst from sugar and spices.😮 it’s easy to loose weight just cut out all that water and fluid and eat your food bland ie pure and natural don’t add spices.
From time to time I also think that some videos contradict previous videos. However, I think I’m not picking up on the nuance, or, eg, other times I’m mixing up his advices regarding fat loss and (say) previous guidance on insulin resistance etc, but I’m possibly not noticing that difference at the time. However, in this video, I think it’s pretty clear in his final summary that 2 - 3 meals a day is optimum depending what you’re after.
He provides different studies and sometimes different studies will contradict with other studies that were given. It is great that Thomas provides studies and information from many reliable sources. Sometime they are on a little different page from each other but it is nice to hear all different information from theses different studies. Thanks Thomas.
The literature will forever be changing.
Absolutely. The biggest reason for this is we are all different.
@@dianeross4522
This is the biggest nonsense I always keep hearing...
Fasting works for everyone. EVERYONE. We've evolved for millions of years, so you're not special where fasting wouldn't work for instance. Our bodies are evolved the same and it's pretty consistent for everyone.
New studies keep coming, because the food industry has some stake in it. They can't have people eating a single meal a day. They're gonna fund studies that support gluttony
Science working as designed… thanks science!
Yes we are always learning and finding out something new.
Found that 1 full carnivore meal a day does a perfect job of appetite control.
The amount of complainers in the comments is astounding. Haha.
😂