I had to reshoot this many times, because I'm using my laptop, which struggles under load (DIEL?) - I had to record each segment in 2 minute videos (and then stitch them together into a full video) before the computer crapped out, so although the quality isn't quite where I would expect for these longer videos, I hope you still glean some information from it. Ultimately, I'd like to see more data on all this, but it is incredibly interesting - I'm more so interested in figuring out the mechanisms here, as they seem unclear.
Just from my anecdotal experience I think the biggest advantage to low carb., besides getting me off of sugar, is I don't go around hungry during a calorie deficit. Whether being in ketosis is some special kind of magic or not, I don't know. I've been able to turn a pee strip purple but was still stalled out on dropping pounds. I notice though if I eat carbs I crave carbs. My pear trees were loaded this year and my horse got most of them. I would eat a pear with her sometimes in the morning and I realized if I ate that sweet pear I went around hungry all day. When you quit sugar a pear or an apple tastes like a piece of candy.
Thank you for being so persistent. I remember having battery problems on my Mac in the middle of finals a couple of years ago. For me personally, I do better on a medium carbohydrate diet. On a high-fat low-carb diet my lipid numbers (including ApoB) are disturbingly high. If I drop out the sat-fats and add beans, quinoa, winter squashes, sweet potatoes, etc., my weight goes down and my lipids are much better. I have never been overweight but I like to see how changing my diet affects my energy level, lipids, sleep, and so on. Anyway, I have a bakery a short distance from where I live that makes an excellent baguette. Having that with some homemade pesto is one of the great pleasures in life!
My pleasure, Rose. Ah yes, technology issues - nothing that boils the blood more, haha. Interesting - again, consistent with much of the data I've looked into, glad to see it pans out anecdotally. I was always a huge fan of baguette in France.
This study was really well explained and presented. I enjoyed learning that breaking down fat required a higher amount of energy. That’s something I didn’t know. And great to see a study that asked for weight loss initially to ensure all participants were starting at the same place before collecting data on weight maintenance. Thanks for the effort in putting this together, really enjoyed it 🙏
Funny how people keep thinking that 3 months research would be sufficient. For me, I had perfect weight before and after. It took 3 years to get fully fat adapted. Now it's all good. I would never go back again.
Fair enough, but they aren't trying to be fat adapted, and the length of a study can always be critiqued. What we know is what we're given, and hopefully with many more studies, we can create a full picture. Glad to hear of your success, Victor.
Like carbohydrates, this experiment leaves me hungry for a longitudinal study of the same factors. There's a greater effect of the low-carb diet on people with high insulin. A low-carb diet reduces insulin over time, therefore the effect of a low-carb diet is theoretically attenuated. Thank you for a clear explanation of the published research.
- We already know nuts increase TEF because of its proteins high in arginine. while low-carbs(LC) had nuts, high carbs(HC) had flour(grains) kinds (which is not bad in itself). By the sample they gave high fat also had more greens (and no jam/muffin). - So they choose to fix 15% of carbs has ADDED sugar but not to equate glycemic index of carbs? Beside proteins the other limitations is how they (did not) account for waterloss with carbs change, pretrial diet was 40%fat, then: - LC water loss compensated (to stabilize weight) by kcal excedent so increase TEF especially from higher proteins especialy from its high TEF kind(nuts/arginine). - HC water increase compensated with tiny kcal deficit (on an insulinogenic diet from dairy proteins,flour,added sugar) so tiny decrease TEF especialy with no nuts/legumes. - 1 subject(2%) developped hypothyroidism in LC group (and excluded in data), what happen? - at the assement midpoint LC had skewed data toward increase TEE then came down at endpoint while it was opposite for HC. - one subject(2%) in HC had a weird -1500kcal/d change in TEE (not excluded), what happen?. The low sample, the not equating more for arginine and for glycemic index are totally understandable limitations. The disregard for waterloss implications in explications is slightly less understandable to me. BUT the 30% fat from saturated fat (and animal cholesrol/transfat,the rest of their problematic kcal) is even weirder especialy in a recommendation of LC model in aim of "development of appropriate behavioral and environmental interventions" for diabetes and public health in general.
saw this study from 2018. It did not mention white bread vs wholemeal bread. White rice. Type of carbs (as well as quantity) makes a difference to GI index. Being from the UK I know that the vast majority of people here eat white bread, white rice etc. So I imagine that was how this study was done. More here on how the type of carbs makes a big difference for some. search " bread study may shed light on diet failure"
That's why the Roman Empire's army was the strongest most feared in the world. Their main food was wheat bread, according to the historians.......hmmm.
It would be really interesting if you did a similar research review on some of the industry funded publications/studies e.g. those funded by the egg and dairy industry finding it has xxx positive effect on health. Or the keto products claiming research proven weight loss, metabolism or performance results... supplements are the same. But some companies seem to have very indepth R&D. So it would be good to have your critic 🤔
@@Physionic I come across them now and then, sometimes on company marketing, research blogs or cherry picked references in a misleading social media posting and news. The bias makes me question the study design but other times it really does seem to be legitimate. It is often the case with collagen supplements to improve/anti-aging of the skin, joint health and others mention gut healing too
Dr. Ludwig via his study found the same thing. There is a metabolic advantage to low carb. Hall would disagree based on his studies. Interesting study.
@@Physionic Oops:) Issues with the study? "Total energy expenditure (primary outcome) was assessed using the doubly labeled water method --> Carbohydrate metabolism produces more carbon dioxide than fat metabolism, so this is going to be reflected in methodology that measures carbon dioxide output." Posted by someone on reddit/ketoscience thread.
That was great! Thank you. Could you share your thoughts on metabolic adaptation relative to prolonged calorie reduction in the future? Do you believe this is a contributing factor in people's failed attempt to lose and/or maintain weight?
Hello my dear friend, I enjoyed watching your video, you have done a great job, thanks for sharing amazing video , Success has people who appreciate its meaning, and creativity has people who harvest it, so we appreciate your strenuous efforts. You deserve our thanks and appreciation .. therefore we have to appreciate you .. all the praise from u
Those poor Frenchmen. I don't eat much bread, mainly meat with tortilla, taco shell, chou mein noddles, or fried chicken with breading. I'll have an occasional pizza, waffles, or grilled cheese, but not too often.
Quelqu'un peut-il m'expliquer pourquoi le pain a été la base de l'alimentation de millions de personnes pendant des siècles sans problème particulier ? Je comprends que le pain blanc "moderne" ne soit pas le meilleur aliment mais cette façon de jeter l'opprobre sur un produit est parfaitement absurde.
But am I reading this right? Was the energy expenditure difference about 50 calories between groups? With the higher leptin, I'm banking that it's easy to maintain a 50 calorie deficit to make all things equal.
I’d need to look again (I’m on my phone), but I think it was greater than 50 calories. Something like 50 calories per 10% carbohydrate difference. Either way, you’re right, one could account for that, and many people (including myself) do.
Nice presentation Nic, my take (and not to sound too much like Layne Norton) these changes are still relatively small, so any progress a person makes would be more down to what a person can stick to. I personally stay fairly low carb, as I think there is more food choices which doesn't feel too restrictive. My opinion of mixing the two down the middle feels the hardest to stick with as the urge to over eat is higher when you mix the two (fat and carbs).
I'm quite surprised it takes more energy to digest fat compared to carbs. From most energy to least, i always thought it was protein, carbs, fat. Interesting.
What an interesting paper, can we assume carbs provide more satiety than a higher fat diet based on leptin/ghrelin levels? Also the average in TDEE changes between high carb vs low carb (135kcal vs 478kcal) doesn't seem that significant
Not based on this data, but from other data I’ve looked into, it seems fats are more satiating than carbs, if I remember correctly. I’ll need to double check, however. I think the evidence here is pretty striking. Several hundred calories is a big deal to some people. I don’t think it’s life changing for some, but others it may be a real world difference.
@@Physionic thank you for your answer as always Nic, do you have content or would be interested in producing content on long term fasting (10 days+) effect on muscle tissue loss, protein loss and other markers like HGH, I've read a few studies but there's contradicting data or it could also be that I have difficulty interpreting the data, I'm a big fan of fasting for spiritual reasons, but I'd like to know more how it impacts all the hard earned muscle I've worked so hard for
@@PhysionicSomething I've noted is that people doing keto or lower carbs seem to have more energy and are more likely to go on an extra walk here or there, thanks to perhaps more consistent energy levels.
Hi Nicolas. After starting a low carb low cal intermitting fasting diet my hba1c dropped from 72 to 44. My IR is though the Insuline is low, well within range. How do I measure my metabolism?
Once again … 🤦🏼♂️🤦🏼♂️🤦🏼♂️ A 60% carbs diet is NOT a high carb diet … All this “science” is junk … Because for a human body to function properly we have to eat at least 80% carbs and restrain our Fats and proteins below 10% … this is roughly the proportion of macro nutrients that Nature intended for our species and that we can find in most raw fruits and veggies All of us should go Vegan HCLF ( that is (very) high carb low fat ) 80/10/10 or 90/5/5
![Fasting and Overeating - How you Change your Mitochondria. [Study 32]](http://i.ytimg.com/vi/KQBmtzT4VTU/mqdefault.jpg)
![[LIVE] : ONE ลุมพินี 79 | คู่เอก "ก้องชัย vs อาเมียร์"](http://i.ytimg.com/vi/WfPSA1A0NHc/mqdefault.jpg)
I had to reshoot this many times, because I'm using my laptop, which struggles under load (DIEL?) - I had to record each segment in 2 minute videos (and then stitch them together into a full video) before the computer crapped out, so although the quality isn't quite where I would expect for these longer videos, I hope you still glean some information from it.
Ultimately, I'd like to see more data on all this, but it is incredibly interesting - I'm more so interested in figuring out the mechanisms here, as they seem unclear.
Just from my anecdotal experience I think the biggest advantage to low carb., besides getting me off of sugar, is I don't go around hungry during a calorie deficit. Whether being in ketosis is some special kind of magic or not, I don't know. I've been able to turn a pee strip purple but was still stalled out on dropping pounds. I notice though if I eat carbs I crave carbs. My pear trees were loaded this year and my horse got most of them. I would eat a pear with her sometimes in the morning and I realized if I ate that sweet pear I went around hungry all day. When you quit sugar a pear or an apple tastes like a piece of candy.
Thank you for being so persistent. I remember having battery problems on my Mac in the middle of finals a couple of years ago.
For me personally, I do better on a medium carbohydrate diet. On a high-fat low-carb diet my lipid numbers (including ApoB) are disturbingly high. If I drop out the sat-fats and add beans, quinoa, winter squashes, sweet potatoes, etc., my weight goes down and my lipids are much better.
I have never been overweight but I like to see how changing my diet affects my energy level, lipids, sleep, and so on.
Anyway, I have a bakery a short distance from where I live that makes an excellent baguette. Having that with some homemade pesto is one of the great pleasures in life!
My pleasure, Rose. Ah yes, technology issues - nothing that boils the blood more, haha.
Interesting - again, consistent with much of the data I've looked into, glad to see it pans out anecdotally. I was always a huge fan of baguette in France.
Man... I thought I was pretty smart, but then I met Physionic. This guy's prefrontal cortex is supercharged.
😂
This study was really well explained and presented. I enjoyed learning that breaking down fat required a higher amount of energy. That’s something I didn’t know. And great to see a study that asked for weight loss initially to ensure all participants were starting at the same place before collecting data on weight maintenance. Thanks for the effort in putting this together, really enjoyed it 🙏
I’m really glad. Thanks for letting me know, Silv. It’s important for me to hear if it translates well.
Funny how people keep thinking that 3 months research would be sufficient. For me, I had perfect weight before and after. It took 3 years to get fully fat adapted. Now it's all good. I would never go back again.
Fair enough, but they aren't trying to be fat adapted, and the length of a study can always be critiqued. What we know is what we're given, and hopefully with many more studies, we can create a full picture. Glad to hear of your success, Victor.
You are a fantastic speaker.
Like carbohydrates, this experiment leaves me hungry for a longitudinal study of the same factors. There's a greater effect of the low-carb diet on people with high insulin. A low-carb diet reduces insulin over time, therefore the effect of a low-carb diet is theoretically attenuated. Thank you for a clear explanation of the published research.
I like your thought process, Wilmer. An even longer study would be great.
- We already know nuts increase TEF because of its proteins high in arginine.
while low-carbs(LC) had nuts, high carbs(HC) had flour(grains) kinds (which is not bad in itself). By the sample they gave high fat also had more greens (and no jam/muffin).
- So they choose to fix 15% of carbs has ADDED sugar but not to equate glycemic index of carbs?
Beside proteins the other limitations is how they (did not) account for waterloss with carbs change, pretrial diet was 40%fat, then:
- LC water loss compensated (to stabilize weight) by kcal excedent so increase TEF especially from higher proteins especialy from its high TEF kind(nuts/arginine).
- HC water increase compensated with tiny kcal deficit (on an insulinogenic diet from dairy proteins,flour,added sugar) so tiny decrease TEF especialy with no nuts/legumes.
- 1 subject(2%) developped hypothyroidism in LC group (and excluded in data), what happen?
- at the assement midpoint LC had skewed data toward increase TEE then came down at endpoint while it was opposite for HC.
- one subject(2%) in HC had a weird -1500kcal/d change in TEE (not excluded), what happen?.
The low sample, the not equating more for arginine and for glycemic index are totally understandable limitations.
The disregard for waterloss implications in explications is slightly less understandable to me.
BUT the 30% fat from saturated fat (and animal cholesrol/transfat,the rest of their problematic kcal) is even weirder especialy in a recommendation of LC model in aim of "development of appropriate behavioral and environmental interventions" for diabetes and public health in general.
Great presentation. Thank you.
saw this study from 2018. It did not mention white bread vs wholemeal bread. White rice. Type of carbs (as well as quantity) makes a difference to GI index. Being from the UK I know that the vast majority of people here eat white bread, white rice etc. So I imagine that was how this study was done. More here on how the type of carbs makes a big difference for some. search " bread study may shed light on diet failure"
Wholemeal bread is still ultra-processed food.
That's why the Roman Empire's army was the strongest most feared in the world. Their main food was wheat bread, according to the historians.......hmmm.
I’m an ER doctor I m glade that we have scientists like you Go on in this way good luck
An ER doctor who can't spell 'glad?'
FUNNY!!!@@elizabethk3238
I just realised that this channel is basically a Journal Club lol. Well discussed :)
Haha, that was the aim when I started doing these long form videos on studies. Glad it translates.
It would be really interesting if you did a similar research review on some of the industry funded publications/studies e.g. those funded by the egg and dairy industry finding it has xxx positive effect on health. Or the keto products claiming research proven weight loss, metabolism or performance results... supplements are the same. But some companies seem to have very indepth R&D. So it would be good to have your critic 🤔
Interesting. I’ve heard a bit on eggs and cholesterol - I reviewed that. Do you have any particular ones in mind you can send me the title, LV?
@@Physionic I come across them now and then, sometimes on company marketing, research blogs or cherry picked references in a misleading social media posting and news.
The bias makes me question the study design but other times it really does seem to be legitimate. It is often the case with collagen supplements to improve/anti-aging of the skin, joint health and others mention gut healing too
Dr. Ludwig via his study found the same thing. There is a metabolic advantage to low carb. Hall would disagree based on his studies. Interesting study.
This is from Ludwig’s lab.
@@Physionic Oops:) Issues with the study? "Total energy expenditure (primary outcome) was assessed using the doubly labeled water method --> Carbohydrate metabolism produces more carbon dioxide than fat metabolism, so this is going to be reflected in methodology that measures carbon dioxide output." Posted by someone on reddit/ketoscience thread.
That was great! Thank you. Could you share your thoughts on metabolic adaptation relative to prolonged calorie reduction in the future? Do you believe this is a contributing factor in people's failed attempt to lose and/or maintain weight?
I have content related to that and the Biggest Loser coming out in a few weeks, stay tuned, Sausen.
Great video.
Hello my dear friend, I enjoyed watching your video, you have done a great job, thanks for sharing amazing video , Success has people who appreciate its meaning, and creativity has people who harvest it, so we appreciate your strenuous efforts. You deserve our thanks and appreciation .. therefore we have to appreciate you .. all the praise from u
Ah, thanks so much. Really kind of you to write out. Thank you, again.
Those poor Frenchmen. I don't eat much bread, mainly meat with tortilla, taco shell, chou mein noddles, or fried chicken with breading. I'll have an occasional pizza, waffles, or grilled cheese, but not too often.
Quelqu'un peut-il m'expliquer pourquoi le pain a été la base de l'alimentation de millions de personnes pendant des siècles sans problème particulier ?
Je comprends que le pain blanc "moderne" ne soit pas le meilleur aliment mais cette façon de jeter l'opprobre sur un produit est parfaitement absurde.
You are so smart.
Ha, thank you, Pia. I appreciate the kind word.
Yes, Nic is very intelligent. I have to agree.
This is so interesting. I wonder what percentage of the population is considered low/med/high insulin.
But am I reading this right? Was the energy expenditure difference about 50 calories between groups? With the higher leptin, I'm banking that it's easy to maintain a 50 calorie deficit to make all things equal.
I’d need to look again (I’m on my phone), but I think it was greater than 50 calories. Something like 50 calories per 10% carbohydrate difference. Either way, you’re right, one could account for that, and many people (including myself) do.
The difference between you and ekberg is he is out to get us healthier. You on the otherhand are out to boost your popularity.
The difference is that Ekberg has no idea what he's doing.
Any similar experiment with fruit?
Nice presentation Nic, my take (and not to sound too much like Layne Norton) these changes are still relatively small, so any progress a person makes would be more down to what a person can stick to. I personally stay fairly low carb, as I think there is more food choices which doesn't feel too restrictive. My opinion of mixing the two down the middle feels the hardest to stick with as the urge to over eat is higher when you mix the two (fat and carbs).
Completely agreed, Tom - the most important factor is sustainability, regardless of any of this evidence.
I'm quite surprised it takes more energy to digest fat compared to carbs. From most energy to least, i always thought it was protein, carbs, fat. Interesting.
What an interesting paper, can we assume carbs provide more satiety than a higher fat diet based on leptin/ghrelin levels? Also the average in TDEE changes between high carb vs low carb (135kcal vs 478kcal) doesn't seem that significant
Not based on this data, but from other data I’ve looked into, it seems fats are more satiating than carbs, if I remember correctly. I’ll need to double check, however.
I think the evidence here is pretty striking. Several hundred calories is a big deal to some people. I don’t think it’s life changing for some, but others it may be a real world difference.
@@Physionic thank you for your answer as always Nic, do you have content or would be interested in producing content on long term fasting (10 days+) effect on muscle tissue loss, protein loss and other markers like HGH, I've read a few studies but there's contradicting data or it could also be that I have difficulty interpreting the data, I'm a big fan of fasting for spiritual reasons, but I'd like to know more how it impacts all the hard earned muscle I've worked so hard for
@@PhysionicSomething I've noted is that people doing keto or lower carbs seem to have more energy and are more likely to go on an extra walk here or there, thanks to perhaps more consistent energy levels.
Hi Nicolas. After starting a low carb low cal intermitting fasting diet my hba1c dropped from 72 to 44. My IR is though the Insuline is low, well within range. How do I measure my metabolism?
There are a few ways, I hope to release a video on the topic in time. The most exact way would require equipment, however.
watching while eating some bread 🤫
You heathen!
NERD ON!
Once again … 🤦🏼♂️🤦🏼♂️🤦🏼♂️ A 60% carbs diet is NOT a high carb diet …
All this “science” is junk … Because for a human body to function properly we have to eat at least 80% carbs and restrain our Fats and proteins below 10% …
this is roughly the proportion of macro nutrients that Nature intended for our species and that we can find in most raw fruits and veggies
All of us should go Vegan HCLF ( that is (very) high carb low fat ) 80/10/10 or 90/5/5
Stupid is as stupid does
Thanks great info. Vegan sickly long livers but weak.