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I've watched a longer talk from Jason Fung, and his argument is actually that the hormonal response matters. Also he tend to look at 5 years outcome, which is why you can't look at bodybuilders. When he shows the calorie reduction diets, he shows that at the 5 years outlook people gained everything back, even though it worked at the beginning. His argument is that fasting is easier to do, because the hormonal response doesn't make people as hungry, and it has better control effects on your insulin. This is his main points, and I haven't seen them addressed here at all. I think this is an interesting take, and people don't often discuss hormones. But hormones that regulate hunger, fat storage, and resting metabolic expenditure probably do matter in a practical sense. If I'm more hungry, if my body maximizes expenditure efficiency, and I'm generally in a weird insulin state, it logically would make it a lot harder for someone to maintain a calorie deficit and a high level of exercise over multiple years. Now the point about Jason Fung that isn't great is that there's not as much study of fasting long term effects on these things either. And so even if fasting isn't any better, I do feel like more people should research and discuss what factors the hormones play, and what happens hormonally when you are at a deficit.
@@Larpeggio Well it would be easier to understand someone’s point if they didn’t say stupid shit like if you reduce by 500 you body reduces usage by 500. Also 5 year outcomes on people who lose weight through IF and low carb is also equally bad for rebounding.
Intermittent fasting for the average person is an easy way to restrict calorie intake without counting calories. It is simple and easy to understand: eat only in your eating window. Within your eating window it is easier to feel full. Sean, you are right. There are many ways to lose weight and IF is only one of them. Not everyone is disciplined enough to count calories and stick to it. IF was the easiest weight loss method for me, it works, for me, and it was natural. There are other benefits to IF such as reduced insulin levels, regular glucose level reset, higher growth hormone production, clear headedness, but these do not help you lose weight. In the end IF reduces calorie intake, and that is all that counts. If you can reduce calorie intake another way, then you will lose weight as well.
Actually Dr. Fung's entire point is that counting calories doesn't work because the body adjusts over the long term. This means that if you were burning 2000 calories a day and cut your calories to 1500, then over time your body will cut your expenditures to 1500. The body does this by reducing your basal metabolic rate, primarily. The body also reacts in other ways through hormones so that you feel hungry all the time, making you more likely to eat. The end result is that people who lose weight almost always gain it back. At least that is what Jason Fung is arguing. Personally, I think he's right to a degree. But I disagree with many points as well -- if you follow Fung's logic than anorexia shouldn't exist. One thing is for certain -- losing fat is much harder than maintaining weight, and the more fat you have to lose, the harder it is. As a society, the best response to obesity is to prevent people from getting fat in the first place.
@@2hot2handle65 "if you follow fungs logic then anorexia shouldnt exist". to add to Dr Fung defense, because anorexic people are in the state of ketosis, their body will continue using body fat as source of energy, making you lose weight more
@@hafizmuizz7269 Well, I actually finished his book The Obesity Code last week, and I 100% agree with Dr. Fung. But most people talking about him misunderstand what Fung actually said. (1) Your body can adjust caloric expenditure but of course, there is a limit. (2) Fung is talking about how to make clinically obese people lose weight. Not about losing a few pounds of fat so you can look hotter. (3) Body fat is primarily driven by hormones and genetics. For example, insulin controls how you metabolize food. He said calories do not matter to the extent that it is insulin controlling how you respond to calories (without insulin, you can't metabolize carbs, protein, or fat). He never said calories do not matter, per se. The reason you don't need to count calories by following his advice is because his advice is designed to control your insulin levels, which lowers your caloric intake (the calories your body actually processes). (4) He never says carbs are bad per se, or that you should be in ketosis for optimal health, or even that fasting is recommended for everyone. (5) Finally, his overall message is that obesity and other metabolic disorders are complex multi-faceted problems that should be viewed using a hormonal framework, not a simple calories-in / calories-out framework. Treatment for obesity should be tailored to the individual. So the people who are going around saying fasting will fix your life or that keto will fix your life are doing the exact opposite of what he said. Fung is talking about _obese_ people, who fail to keep off lost weight, and he explains why. Obesity is also time-dependent, meaning the longer you stay fat the harder it will be for you to lose weight. You should read the actual book because 90% of people on TH-cam citing Dr. Fung in the comments sections of TH-cam channels obviously have not read the actual books.
@@hafizmuizz7269 Also, it's very obvious ketogenic diets and fasting in themselves do not make you thin if calories are also not reduced as a consequence. The poster child for this was Steve Jobs, who had practiced fasting since college. He only started losing weight after getting cancer.
It's funny how pretty much everybody understands that if you eat too much you get fat, but when it comes to lose fat they just try to overcomplicate, when, well, it is pretty much overall the same process in reverse, eat less, lose fat. Some details may matter, but the main thing is still calorie deficit.
Keto and fasting are an means to losing weight because these diets often make it easier to cut calories but an caloric deficit is still the reason they lose it.
Honestly Jason fung is right. Weight management is about your hormones most people eat throughout the day spiking their insulin. And most things we eat are high carb, starchy food. So in order to reverse it you don’t necessarily need to eat less but to change the amount of times you eat and change what you eat. Instead of eating six times a day try just 3. And try to eat real food that won’t spike your insulin to much. Remember to eat when your hungry and stop when your full.
@@loosecannon6142 hell no not even close buddy. Weight loss can’t just be calories in calories out. The type of calories you eat will have a different effect on your body. For example Oreos will spike your insulin dramatically compared to broccoli. That’s why a calorie is not a calorie.
@11:00 nailed it. I started OMAD (one meal a day) intermittent fasting because it's more fool proof to ensure that I didn't over eat. Combined with an hour of low intensity training every day, I lost 30lbs and roughly 8% body fat. Is it magical? No. But did it work for me? Yes.
I also do OMAD and lost fat. My weight stayed the same but I lost inches. I don’t calorie count or watch my carb intake. I enjoy OMAD. Eating all day feels like a chore to me.
An update on this: now down over 50lbs from when I started (232 → 178). Going to get my bodyfat % measured again sometime soon to see whereabouts I'm at. Wanting to start some more serious weight training again, and I know I'll have to modify my eating to make progress, but overall, OMAD has worked really well for me.
Follow up: just got my BF% measured. Down to 175lbs and 14%. Had a lengthy conversation with the Med/Physiology Science guy that runs the BodPod that I use. Although I've lost an additional 20lbs , nearly half of that was muscle. The guy said that pretty common after a certain point with people who use IF techniques. Have to consume quite a bit protein when doing IF to not lose your muscle. So the game plan going forward is to get back into the strength training and to target 110g of protein everyday (1.62g/kg of fat free body mass) and then I'll be going back for another measurement at the end of the year. Wish me good luck, and I'll post an update then!
Dr. Fung: So if I take a bite of lettuce every 10 minutes throughout the day, my body won’t burn fat but if I binge eat once a day, I will lose weight. Awesome!
I think there is something to be said for using fasting to regulate hormone function in the body, which can help control things like appetite and cravings. I 100% agree with Sean that at the end of the day, a calorie deficit will produce results regardless of the specific diet, but for many people suffering from various metabolic diseases, the therapeutic benefits of fasting might help make long-term diet adherence easier/may help improve overall health
Omad and short IF is calorie deficit until you hit ketosis and autophagy. When your body starts using its energy reserves it is maintaining its metabolic state BMR and all BM's So let's say you're fasting for 1d+ your body still uses the same amount of calories as it needs and it is not in deficit of calories. Basically, we run on battery, the energy consumption is almost the same (lower Cal because it doesn't need the energy to digest food, but BMR stays basically the same).
Ive been watching all the wrong channels for years 😢 only myself to blame I guess. Its 2023 and Ive wqtched Seans vids for about two weeks. Really opened my eyes. Thanks Sean.
In the "Sam Feltham experiment" (he was an active athlete with a great metabolism) he consumed over 5,000 calories for 21 days of a high fat, low carb diet in which he gained 3 pounds but lost an inch off his waist. Mostly lean mass was gained. He did the same experiment using 5,000 calories of a high carb diet and gained 16 pounds and 3 inches around his waist in 21 days! His fast metabolism did not seem to help when consuming more carbs. Calories in, calories out obviously plays a role but the macros matter too.
I think you are missing Dr. Fung point here. What he is trying to achieve through his talks and videos is not that IF is the way to fat loss, but help people understand how human body works in controlling energy, which he usually refer fat loss as a two compartment problems which is calories deficit and insulin management. He also stated many times in his videos (I am not sure if it is this one), that calories deficit is very important and even if you run OMAD or fast a few days but eat all that calories later, nothing will be achieve. However, he also stated that you will also achieve nothing if you don't control your insulin level properly. Personally, Fung lessons have helped me a lot. Before, even when I am making sure that I am always eating about 700 - 800 calories deficit in my diet, I still unable to lose weight, and proper insulin control did help me solve that stuck point in just a few weeks. I think calling him out as misleading can affects people who tried to lose weight because they might see him as a fraud, as we are all come here for no bullshit advice. After all, I think Fung is still a very solid source to learn from for people who trying to lose weight.
He is misleading though. He keeps saying CICO doesn't work but if you listen to him talk for a while, it's obvious that he is still talking about CICO in his method, just that his approach is different.
I think Sean and Jason live in totally different worlds, and their advice caters to the respective groups of people they target. Jason's perspective is more geared towards those with insulin resistance, obesity, little or no physical activity. Fasting is a great way to get insulin resistance under control for those physically unable to get active to a sufficient level. Calorie restriction with small meals is nowhere near as effective as fasting to combat insulin resistance, without sufficient physical activity... Once you are able to be insulin sensitive again, and maintain it with increased physical activity, calorie restriction should be perfectly fine too...
Yes, I think you are right. Jason example of the body builders eating 5 times a day and losing weight is not applicable to 99% of the population. Intermittent fasting is a way to restrict fasting that minimizes the decrease in metabolism. Body builders don't need to worry about this because it is their job to train and most need to struggle to keep putting weight on.
I'll push back on this point a little noting that bodybuilding, and working out are 2 totally different things. 1 anyone can do. The other is a career or at least a time consuming hobby. Either way. The activity of either only makes up about 20% (and thats at max exertion) of your calorie expenditure. Meaning you burn more calories sitting down. Talking. Etc.. So even if you're a seditary individual. You're still burning a certain level of calories insulin resistant or not. How to combat that is more so of what you're eating along with the calorie deficit. Not necessarily by intermittent fasting. If you're insulin sensitive, you probably need to follow a stricter high protein lower carb diet at a calorie deficit. Regardless if you stick to a certain consumption window or not. Because your body is gonna burn what it's gonna burn. But that's why lifting is stressed. Especially to insulin sensitive people. Obese or not.
@@anthonygraham8122 If your goal is to reduce insulin resistance, duration under no insulin secretion is of highest importance... Proteins are only marginally better than carbs in terms of postprandial insulin spike... Fats cause the least spike, but are also very calorie dense and not as satiating, let alone the over processing etc... So not a good option... Just purely from an insulin resistance stand point, no better way than fasting... Once insulin resistance is reversed, or controlled, you can adopt calorie deficit or whatever other method you'd like to advocate...
Yes, quite right, Sean is talking to healthy people, Jason is talking to unhealthy people. The whole thing is, eating Carbs is not bad for our bodies, eating poor quality carbs are, and, eating these poor grade carbs for extended periods of time(years), is bad for our bodies.
Intermittent fasting does help use more fat for fuel and it also helps stabilize your hormones. In my opinion and in practice both ideologies have truths and merits that are very useful. I love Sean's and Jason's content.
Yes, you use more fat for fuel during the fasted period. Then when you condense a higher % of your calories into a shorter window, you store more fat during that time. In the end, the total energy in versus total energy out for the day as a whole is what matters.
@@Sean_Nalewanyj As a truck driver I was constantly having low calorie food and snacks eating under 2000 calories and I ballooned from 180 to 215, it wasn't until I did intermittent fasting that everything changed, it truly is a game changer for me. I can guarantee you that I am eating well above 2000 calories but I only eat 2 meals a day and within an 8 hour window, currently I weigh 160. I do believe in calories in and calories out but intermittent fasting has a huge impact on making that equation work for many.
Sean, it is cruel for people who should know better to tell, people who don't know better, information which is misleading in this area. It's an attack of a viewer's very physical health. You're right to correct this kind of incorrect information. Telling people the truth is admirable and correcting people who express incorrect information is courageous. Thanks for your work here and in numerous other videos. Such important work.
By the way: When you look at Dr Fungs Channel, you see that he has a whole different type of target group. This is a fitness channel. His clients seem to be people with REAL overweight that want to get lighter without going to the gym couple times a week.
That's how I see things. Dr Fung is trying to help the average overweight person who has wrecked their hormones from poor dietary choices. No reason to try and prove him wrong because his ideas don't 100% apply to dedicated athletes.
And they're people looking for all the excuses in the world to accommodate their horrendous lifestyle choices. Instead of them shoveling junk in their mouth all day within a tiny window and without exercising, they should consider balancing out their nutrition while taking exercise a lot more seriously.
@@Kevin.L_ Most humans aren’t athletes. That’s just a fact. By you stating their hormones are “wrecked” you’re just reiterating that weight loss is not as simple as CICO.
Well, I counted calories many years and always failed. For two years now, I'm following dr Fungs version of things and it's working. Sure I'm a lil out of track now cus I had my leave n wedding n enjoyed a lil too much cakes n stuff. I restarted with fasting again n it's getting better. There's sth abt fasting I can't explain but I know it worked for me after calorie counting failed me for a long time.
We are muslim fasting for 1 month in Ramadhan but actually we are not loosing weight infact we adding weight coz we are eating more during night time.. New hair cut sean 😊👍
@@gravewalker34 true if you just fast, eat and sleep. I have to wake up earlier to perform my workout and ensure I do get active during the day. It’s not the hunger / thirst but the fatigue
That’s rubbish, you will loose weight when u fasting, if not then eating like a glutton during the night, which defeats the purpose of fasting. During fasting we break with the the most unhealtiest, sugary, highly processed foods available. This is the reason why some people gain weight.
As a physician myself and a fan of Dr. Fung, I agree with you 100% on this… The calorie deficit is key. Metabolic adaptation results from insufficient protein intake and insufficient muscle activity. Metabolic adaptation can also occur with any form of dieting that results in a large calorie deficit. IF is a tool, not magic
I’ve tried IF before and it never worked long-term for me. My ghrelin always kicked in and I would get too hungry before my eating window and it would be too difficult to make good food choices. Now I just count calories and macros, exercise every day, and try to have the majority of my calories in the first half of the day. I’m much less stressed out.
Actually his whole premise is based on the starvation study, but it is not instant like what he said. If you fast, your metabolism actually goes up first then it starts to fall after 3 days (brad pilon ). So calorie cutting works if you cycle it.
I started fasting a year and a half ago. First 6 months I gained 10 pounds. Last 12 months I lost the gained 10 pounds and an additional 15 or so because I started tracking my calories. Keeping it simple and only being concerned about my protein intake to retain and build muscle. Fasting works great for me as I don't have as much time to east so being in a slight deficit is easy. Plain and simple. To each own.
Fasting won't do anything if you eat too much during your eating windows. So it all Comes back to calories in vs out. You probably were just eating too much in the 1st 6 months
I think you misunderstand mr Fungs argument. He is not saying you cannot lose fat effectively on cr, he is saying that cr has a history of failure and health risks. And that fasting is what your body is meant to do and has many health benefits, such as autophagy, that cannot be accessed via cr.
I just watched the man say that if you reduce calories your body will adjust done to that calorie deficit and you won't lose weight. Not sure who you are trying to fool. If you ate 1,500 calories without fasting you will almost certainly lose weight. If you intermittent fast and eat 3,000 calories during that one meal a day you will probably gain weight. Almost like calories in, calories out is the standard.
He addressed pretty much every argument in this video in his book, 'The Obesity Code'. His video is oversimplified, but don't kid yourself into thinking he hasn't encountered or addressed anything you've said here.
I just started reading his book today. All I can say is wow. He cites many fascinating studies. His point is nutrition matters because hormones matter. He mentions many studies showing the clear connection of drugs that increase insulin levels that raise weight and other drugs that lower it. He cites the studies of people gaining weight despite being on calorie restricted diets. He cites a study of someone eating something like 6000 calories and not gaining weight. It’s a theory of hormones causing weight. Why do women have higher fat percentage than men? Because of course hormones regulate their weight differently. We all know how important testosterone is for developing muscle. That’s a hormone. He cites the studies of people gaining weight simply because they took insulin medication. Of course weight lifters know which junk foods to avoid. The point he makes in the book is that the obesity epidemic was not always present. What changed? Can you really grow fat on a diet of chicken and broccoli? Not really because you will be satisfied and full. You always have “room” for junk carbs because they bypass normal hormonal response to eating. His theory is convincing just read through the studies and evidence. Just don’t misrepresent his arguments.
@@dann5480 my comment got upvotes which means people agreed with me. Instead of mocking my post or making insinuations I’m “Dr Fung” pay attention to the evidence. I have learned a lot since I posted this comment. From 2000-2020 calorie consumption rose a mere 1% in USA. Obesity rates doubled during this time. Still waiting for the calorie counting theorists to explain that one. I know the actual reasons it happened but go on, explain it to me genius.
I watched a lot of vids from Dr fung, Dr Berg and Dr Ekberg when I began my keto diet and fasting and I did lose quite a bit of weight. But at the same time, I also tracked my calories, from my experience, although not much, I think the ins and outs are the cake and all the others are the icing, the supplementary tools.
This vid is out of context. Fung has stated many times that for most ppl: 1. All diets work in the short-term 2. All diets fail in the long-term This is my own experience also over the last 22 years. I got to 8% bf in 2005 eating 7 perfect meals/day. Glad I did it n it isn't a good way to live life. IF has worked great IME and is Sustainable. Jason Fung deserves a ton of credit for popularizing IF
Nah it's just a gimmick. By his logic if you eat zero calories (fasting) then your body should also burn zero calories. That doesn't work because body will still burn something to stay alive and function.
Exactly!! This guy is literally cherry picking from a short 10 min video and yeah when you do that you will miss all of what he has to say. This guy is so off the mark and probably has never really struggled with weight
We all eat what we want with no care for the most part.. until we are much older and choose to be wiser that is lol.. i turned 41 this year and started experiencing health issues in my mid thirties! Still learning and applying! No one eats the same way and neither do they have the same stress level, breathing practices, exposure to sun, physical activity or sleep quality! These all factors in on our health! It is not just eating alone!!
Ever since I’ve started fasting and keto I’ve lost 50 lbs but I do agree that a calorie deficit is important. I think what Dr.Fung is saying is a bit misunderstood as in if you were to ask him he wouldn’t recommend you to overeat I believe he is trying to say rather than focus all of your efforts into just reducing calories put a good amount of focus into your hormonal changes which are influenced by fasting. Also fasting uses your fat for fuel unlike regular low calorie diets which use sugar, muscle and fat combined thus making fasting more metabolically active. Again tracking calories is important but I believe it’s not the end all be all
You're right. Some people do need to track calories...those who consume to many (of the wrong) carbs and some don't need to track calories...those who follow a LCHF or keto diet/lifestyle. When you're insulin sensitiv your body is burning fat for fuel at the max. When your insulin is high most of the day your body is storing fat.
You misconstrued what Dr. Fung is saying. He is medically trained and has treated thousands of diabetics. Please read his book. He's speaking about to regulate insulin. There are many diets. Not everyone has the discipline, youth nor health of natural (steroid-free) athletes. Calling Fung's intros to fat loss BS is disingenuous at the very least. Please interview Dr. Fung on your channel. He's quite knowledgeable and professional.
yes Dr Fung is an actual nephrologist who treats metabolic syndromes and is targeting an entirely different audience than those in the fitness industry. Fungs patients are usually very unwell, very overweight, and suffering tremendously and he uses these techniques to help cure the underlying conditions. He practiced as a doctor using mainstream medications for years but got fed up with only treating the symptoms and never having the actual underlying health of his patients improve which is why he moved to different methods. It's so sad to see people in the fitness industry misrepresent him as though he's trying to cater to the same people they are (young, healthy people who are trying to get fit or lose a little weight). Because his techniques genuinely work for his actual real-world patients, and many others with similar issues use his techniques from his youtube and website (all provided for free) to improve their own health conditions as well.
To be fair, in regards to people saying "A calorie is equal to a calorie", there are people who spout that, regardless of where those calories come from. That's a big problem, no..? They literally think that 2000 calories of fruits and vegetables is the same as 2000 calories of sugar. While the unit of energy is identical, the metabolic affects and how the body responds to the different sources of calories is anything but the same.
Yes it’s a problem. Some foods are converted directly to fat. That’s exactly the problem. And that’s not the only problem. Insulin levels also affect *how you store fat*. It’s metabolic syndrome. Studies show *insulin alone* increases your weight. There are also interesting studies on calories and intermittent fasting. Metabolic rate also affects how you process calories. So no, a calorie is not just a calorie. Weight lifters usually understand to not live on a diet of processed sugars.
Strictly speaking, a calorie is a calorie. It's a basic unit of measurement. To say a calorie is not a calorie is like saying an inch is not an inch. It's nonsensical. Whilst there is a marginal difference in the thermic effect of macronutrients, ultimately weight loss or gain is dictated by total calorie consumption, irrespective of where they come from. Now if we are talking about body composition, that's a whole different conversation.
Also, based on that premise we can construct another argument. 1) If you change your calorie intake, your calories out will change to match the change in intake 2) you changed your calorie intake by increasing it (3 - conclusion) Your calories out will increase to match the change in intake Using his logic, not only can we lower our intake and have our metabolism adapt, but we can also increase our calorie intake and our metabolism will adapt. Imagine if that were true 😂 I can eat 5000 cals a day and my maintenance will adapt from 2500 calories to 5000. Dirty bulks are no longer possible 😂 gym bros everywhere are pissed
Here’s the thing, I think what dr fung means by eating more equals larger energy expenditure is, when you eat more your body uses more energy(obviously). The thing is most people eat high sugar/starchy foods that will most likely be stored to fat, especially if they are eating multiple times a day. So even though more energy is used from increased energy consumption, your body won’t directly use body fat as energy until it has to.
Well, first, that's not how premises and conclusions in logical argumentation work. If A then B, is not the same as saying if B then A (which is what you have done). But with that, you're actually partially correct. A person who eats 5000 calories per day, will generally gain weight and in the process their metabolic rate will increase. The average person's metabolic rate is something around 2000 calories per day. When I was 375 pounds, mine was at close to 3000 per day (using RMR testing). So, yeah, when I ate more, I gained weight and as a function, my metabolism went up, though not at a rate to keep up with my caloric intake. But also, you'd have to agree that your body would deal with having fewer calories differently than having more calories, right? And as a last thought experiment, you'd also probably agree that not all calories are the same. So, 100 calories from a coke are different than 100 calories from chicken. But if they are different....why? And why does it matter. I mean, once your base nutritional needs are met, then by thus theory, it shouldn't matter where your calories come from. But it does matter. Why? And once you begin to go down the road of, calories in calories out doesn't tell the whole story, then where does that ultimately take you? Personally, I think that Dr. Fung offers a better explanation for the things we see in everyday life than this videos does (but to be fair, Dr. Fung actually cites data and studies when talking about this stuff in long form. This guy just reports to "well, we all already know this stuff.")
This is known as “oversimplification” resulting in misinformation. Fung says nothing at all like this. I’ve only watched a handful of his videos but he makes perfect sense how he explains his ideas and the science behind them.
I get where you’re going with this & I’m not a Fung fan myself but he didn’t really specify WHEN the adjust of the basal metabolic rate slows down to 1500 in the example. I get that it can happen over time, & not overnight but he’s right when he says it does so down.
But in his example he made it seem like going on a caloric deficit won't make you lose fat which is not true, there's a reason why crash diets make you lose fat even though it ain't the healthy approach, he also didn't specify other factors like resistance training or protein intake that helps increase your BSM, truth is he is pushing IF by selling a false argument about caloric deficit.
The same way you want to burn fat is you eat more calories. Let’s say, 2000, your BMR gets used to burning that amount & you go back down to eating 1500 calories. Sometimes you have to eat more food to burn fat. That’s why there’s “refeed” days. I get what Fung was saying. Calories do matter but the BMR is also important
There are many ways to increase your BMR, he didn't even go there, to just make a generalization like that if I'm a newbie I would've been misled with that info, didn't even mention TDEE instead he just based it on calories burned via BMR, people move too you know, it's so misleading to be honest.
I practised high caloric diet (not that I tracked it) but consists a lot of fat and protein, i lost 20kg like it's nothing, also, very minimal exercise. Eat a lot more than before. When i used to track my calorie intake, exercise a lot (1.5 hours every two days), i lost 10 kg and started to stall. So calories is 1880s science. Understanding hormones is the key for sustainable weight loss. This is what anti-calorie counting people are trying to tell you.
Interesting video, I think I've seen that Dr. Fung video as well, but I must say you missed the single most important factor that must come with a calorie deficit. I've been doing intermittent fasting for 6 months and I've lost about 25 pounds. I was only 180 to begin with and my struggle has always been with trying to lose stubborn belly fat. It took me a while to figure it out, there are so many " experts " on the internet and not a single one that I have seen has ever really talked about the one thing that is a absolutely essential for successful, lasting weight loss. I'm no expert but I can tell anyone with just two words how to successfully lose weight. Lifestyle change.
He didn't miss anything - he talks about this all the time on his channel. That wasn't in the scope of this video since this video is just a refutation of Dr. Fung's specific technical claims about weight loss, not a lifestyle video
Love your content but you missed the line of thought by referring to his over simplified video. His argument on long term metabolism slowdown on calorie reduction approach is undeniable (check the research). His larger approach to fix fat inducing hormone is though provoking. This approach along with calorie management can provide a long term stay lean solution
Theres no evifence of starvation mode its been debunked look up the min osota starvation expirement and if it exist explain anorexocs and hocaust conce ttation camp victims
The "special metabolic adjustment" you deny at 9:35 is that when you fast, your body releases growth hormone which prevents muscle being consumed along with fat for energy. Ergo, fasting does increase the rate of fat burning over restricted caloric intake.
It's unfortunate that "Cutting Calories vs. Fasting" is the title, as if it's an either-or equation, because it's not. But at the same time, Dr. Fung's advice is very valuable and I am living proof of it. Of course you can't just fast and pig out on an 1000 calorie surplus. But at the same time, the simple "in < out" equation without regard to how you achieve it, doesn't work either for some of us. Dr. Fung's work is specifically aimed at those with metabolic syndrome and those who are pre-diabetic or diabetic, and it works wonders, because in this case reducing insulin resistance is the key to success. If you're not resistant to begin with, then of course his advice will be of limited value. Most young people don't have to be aware/concerned of this as it takes decades of carb eating to develop it. HA1C numbers usually don't start rising until your 50's under most circumstances, and hopefully you catch it before it's too late. I tried continuous caloric restriction with relatively clean eating (400 - 500 calorie deficit) and an "on-point" exercise regimen, for 8 weeks, and barely lost any weight. Once I cut out almost all carbs and went into an intermittent fasting pattern, it came off rapidly (45-50 pounds) and hasn't come back since. I even ate more - my caloric deficit was also considerably less - maybe 100 calories, and some days at full maintenance. After a few days adjustment period, I never felt that I was starving myself and certainly didn't count calories as meticulously. In the process I got off blood pressure medication, reversed my diabetes, got off statins, and CCS score went down to almost zero. PS I am 61 years old. I hate all the emphasis on weight loss and BF %, because it should never be the END GOAL The goal is to BE HEALTHY. Once I focused on reversing my pre-diabetes, thanks to Jason Fung, the weight loss and recomp came along for the ride. Went from 180 to 135 lb and BF from 27% to 12%. You advice was very valuable for making sure I did not lose significant muscle mass (ie, enough protein, proper resistance training), for which I thank you. But I really have to disagree with you. I suspect most of your viewers are younger (under 50 years old) so they are not aware of insulin resistance and how much it changes the simple "calories in - calories out" equation. The most important misconception that he is trying to correct is that that it's a high-carb diet, not a high-fat diet, that is the reason why people develop cardiovascular/lymphatic/metabolic issues problems as we age. Statistics bear this out. The obesity epidemic in the US coincided with all the nutritionists advocating a low-fat diet starting in the 70's - 80's. People replaced fat with carbs and became obese. I know -- I was one of them.
Agreed. I tried ither calorie restricted diets and they did not work. IF works for me. It is simple to follow. I have used it with others and they have also lost weight. But losing weight is only one aspect of overall health.
The key to all diets isn’t a calorie deficit, its staving off hunger pains/satiation which then facilitates the calorie deficit... Also everybody fasts during sleep and we all know how regenerative that process is so im sure there is SOMETHING of a extra benefit to staying n a fasted state
Fasting works better than counting calories (6 meals a day) in terms of keeping weight off, for me. The physique athletes you mentioned tend to increase weight after a diet period (rebound). In both cases of course there has to be a calorie deficit. Simple case if you eat 1500 calories using omad vs 1500 by eating five 300 calorie meals in both cases you will lose weight but how you feel on those 2 approaches will not be the same. If all you can eat in one day is a sandwhich, would you rather eat the sandwhich in one go ? Or have 5-6 bites throughout the day until you finish that sandwhich? Think about it.
I think if you're going to make an argument about someone else's claims, it might help to show some actual studies. Because it's known that fasting increases ketones many many fold over just a ketogenic diet. So it makes sense that keeping your body in that state longer, either through straight fasting or IF, would result in less fat accumulation and more fat burn when consuming the same amount of calories. That's not to say the side benefit of IF is that most people do consume less calories overall, but that doesn't discount the first fact mentioned.
Having a boundaries is a must for those with food addictions. That is where fasting shines. Unfortunately heart disease is what ends a lot of folks, so diets high in saturated fat are not recommended. I follow a plant-based diet, free of added salt, sugar and fat. At 53, my goal is to spend my last days as healthy as possible. You really have to find the diet that works for you. You will know what is working when you get your annual physical.
Thanks to Coach Greg and Sean, if I hear someone talking about fat lost, I don’t mind their method of choice, but if I don’t hear calories in vs calories out is the GOAL...🤦🏻♂️, skip the video. P.S. The photosynthesis bit 😂🤣👏🏼. Are plants 🪴 natty?
Well, there are studies suggesting that there is something to what he says. First it was tested on mice where one group was given a certain amount of calories without time restriction and the other one only had access to the food for a limited amount of time. Both groups ate all of it so it was calorie controlled. The group eating in a shorter amount of time lost more fat than the other. I also came across 2 human studies that had similar results. I used to watch a lot of this youtuber's videos: th-cam.com/users/EVMysterious He covered a lot of studies around IF.
I want to ask one question, why are hormones treated inferiorly compared to calories? If a guy eats 400g of protein per day and trains like a beast but still has only 100 *testosterone* he will build no muscle. If a guy on the other hand eats 100g of protein but has 1000 *testosterone* he will get massive gains. In the same way that *testosterone* is important for muscle building, *insulin* is important for fat-building. With zero insulin you build like zero fat.
@@Camcolito how Fung explains it is the repeated meals cause repeated insulin spikes, and for people with insulin resistance and metabolic issues (the people he's catering towards) the repeated insulin spikes slow down or even completely halt any weight loss _due_ their metabolic issues. Whereas with one meal there's only one insulin spike which gives the body a lot more time to deal with it. Fung isn't catering his info towards healthy, young, fit people who are trying to sculpt their bodies or whatever, he's catering to people who have struggled with metabolic issues for years (his real-world patients are type 2 diabetics as he's a kidney specialist) and generally different methods work for them than for your average young relatively healthy person. That's why you often see testimonies from people who never had success with regular calorie restriction suddenly experiencing long-term success when they switch to IF and other dietary changes (less refined sugar etc) recommended by Fung :)
It's simple. Show me a calorie equated study comparing two diets with different macros or time restrictions. If you can't then total calories intake is the king 🙂
@@Alexor715 Look at obesity rates from 2000-2020 and then look at calories consumed. Start with Dr. Cate Shanahan’s book and proceed from there if you want the truth.
I understand some of your points but you can't say that Fung is oversimplifying things when you're trying to say that weight loss can be summed up in a single equation. Calories are also an oversimplification.
I’m trying to make sense of all the disagreements. I know that energy balance works. Works perfectly for me. However I do resistance training. Weight lifting helps to mitigate muscle loss during a calorie deficit, thus, helping to keep metabolic adaptation low. However, people who don’t lift have no good way of preventing muscle loss if they go into a deficit. Fung touts that intermittent fasting increases human growth hormone levels, which ( if it’s true) would help preserve lean mass. Obviously people have success with his method. Could it be that someone who does no resistance training, could lose fat easier Fung’s way, simply due to higher hgh levels? Perhaps that mitigates metabolic adaptation for them while they are in a deficit.
As a doctor. I am so happy that you aren’t afraid to say this with your chest. This method can be beneficial to diabetic patients, but it is not a panacea and his explanation is a gross oversimplification that doesn’t gel with observed results in real people.
What Dr. Fung may be saying is that reducing calories via IF doesn't trigger the homeostatic responses in the same way as reducing calories via "standard methods" (e.g. eating the same way but simply resisting hunger) which result in reduction of calories expenditure. If so, he's talking about how IF is a mediating factor that successfully maintains the expenditure level even when you cut the calorie input. Sean may be overlooking the complexity of the metabolic responses associated with IF/time-restricted feeding. For example, I think I've heard of studies same calories in different depth of fasting stages are not processed the same.
I prefer a higher protein and low carbs. I do moderate fat diet. I like this way of eating the best. I do not feel hungry all the time. Of course I can not eat a ton of calories. I do not tend to go over cause I get full. I am 52 year old... I do maintain my weight well. This was not always the case. Good video.
Sean generally gives great advice. Not sure about Jason. But from personal experience, time-restricted eating works way better than small meals spread throughout the day, even when eating the same amount of food. Not sure why, but Jason must be mostly right on this one.
The calories in calories out model is not effective long term, so says science. You can't mix physics with physiology. Dr. Fung has decades of experience as a medical doctor and researchers. Yet, Sean knows best.
This guy forgets why we store fat and what it is used for. The body can burn either fat or sugar and we can decide by how we restrict out food intake. It's all about INSULIN. You cannot exclude how the normal body functions with many hormones and how those hormones can change or be inhibited. It's much more complicated and as we all know most folks find it very hard to lose weight and keep it off.
I like Dr. Fung and don't mind him arguing that reducing calorie intake lowers overall calorie burn but you're right that it's likely not to the degree that Fung insists.
It's all about the insulin (AKA the fat storage hormone) not the calories. When insulin levels are elevated or high, your body is storing glucose in your fat cells. Your body only burns that stored glucose when insulin is low. Eating foods that spike your insulin will increase your glucose storage in your fat cells. 2000 calories of carbs is not the same metobolically as 2000 calories of fat and protien. Carbs really spike your insulin where as fat doesn't and protien spikes it to a much lesser degree. All carbs, simple or complex, eventually end up as glucose in your blood. If you want to lose weight, drop the carbs. It's really that simple.
(Isolated anecdote) I've dropped 120lbs of fat over the last 20 months by reducing my caloric intake while also precisely counting my calories. Counting my calories to make sure I was in a caloric deficit worked when I was dropping from 40% bf, and it worked to get me under 10% bf. Silly me, I didn't know that wasn't going to work. Woopsie. No diet is magical, it's simply a matter of energy balance, period. People like "Dr." Fung are con men, they want you're money and they'll tell you what you want to hear to get it.
120 lbs of fat of 120 lbs of weight? Secondly, can you share how your typical day went like? How many hours of sleep, how many meals (and their calories), when did you eat them, what kind of exercise did you get, etc?
Fung is misunderstood on the calorie issue. Watch his videos and see how he explains it because it seems many are misunderstanding his points. And while you are at it, read the comments of people on his videos. People are dropping their medication with his advice.
@@gajahsimha2848120lbs of fat loss, 275lbs down 183lbs while building muscle. I don't sleep much, 4-6hrs, I have insomnia but it's managed well enough. Normal day during this period of time: w/u, mobility, 0.5hrs cardio, breakfast, 60-70min weightlifting 4-6 days a week, normal daily business, light lunch, more normal life, 0.5hr cardio before dinner 4 days a week, dinner, relax, bedtime snack, sleep. The diet stuff is complicated as I used a stepped approach. Typically I eat between 200-250g of protein then fill the rest in with an even amount of carbs and fats to hit my calorie goal. I'd stay in a 500calorie deficit till I hit a goal, usually 10lbs, and then I'd eat at maintenance for a week or two before cutting again.
@@gajahsimha2848 for cardio I use the elliptical or run. Then with the weightlifting: I was powerlifting when I started, and went into more of a power building style of training as I leaned down.
Think you're missing the Insulin factor - if you eat 6 times a day you're insulin will remain high throughout the day and you don't burn anywhere near as much fat in the presence of insulin.
Actually, Jason Fung do agreed that Fat=Calories In -Calorie Out. According to his video, starting at 1:23 seconds, He said, "while this (Calories in -calories Out) is true." Meaning, he agreed Beginning of the video he showed how majorities of dieters believe that Fat= CaloriesIn-CaloriesOut. The equation is always true, "but not the way they think" (his words). When people reduce calories and ignored other factors such as (timing, insulin and food choices, these he later explained) their metabolic basal rate (burn it) suffered, slow down. As a result, fat burning stall. BUT, the equation is still TRUE. Sadly, to make it true, their metabolic rates slow-down. He then showed how to manipulate your body using "science"(science, my word) to make the equation to your fat burning advantage. At around 2:46 seconds in, He said, "How do you think about calories to make THIS work? "THIS" meaning the equation, Fat =CaloriesIn- CalorieOut. So people please watch the video before you jump to conclusions.
Well also just because you are a "Doctor" doesn't mean you know a thing about nutrition. "Doctor" doesn't exclusively mean "medical" doctor and medical doctors actually are not required to study nutrition, it's an elective course of study as I understand it.
I like to track calories over a weekly basis. Maybe be in a 200 calorie deficit for 5 days, then for 2 days be around 200=300 over maintenance. Its only 400=600 deficit per week but I'm in no rush. Seems to be better in terms of metabolic adaption and very easy to do.
I’ve tried both methods. You know what has had the biggest effect for me? A two week holiday, with no stress, and loads more sleep. I’ve been eating more than I did while working 🤔
Good stuff as usual, Sean. Will you be sharing the intermittent fasting and Keto protocols you used to transform your body? I know it’s not a magic formula, but I’m interested to know the timeframe and meal plan you used.
Having done keto myself for a couple of years, I found that I never needed to count calories because being in a ketogenic state makes me feel satiated and provides plenty of focus and energy. I think this makes it unique from other "diets" and believe it's a survival mechanism from our hominid ancestors who sometimes had to go without food for days at a time. Obviously I'm eating less calories than when I used to eat 3 or 4 starchy meals a day. Now it's just 2 with a 16 hour fasting window (and the IF just is a natural progression). I'm not that strict now as I just think it's important to cut table sugar and processed starchy carbs as much as possible now I'm at a healthy weight and exercising regularly. I think most of this IF and low-carb advice is aimed at overweight or insulin resistant people who have no idea what the SAD diet is doing to their health. I used to be one of those people.
@Andrei Georgescu I'm just stating a scientific fact. I'm not anti carbs. I eat plenty of fruit and veg. You just cannot survive as long without healthy fats and proteins.
@Andrei Georgescu so before western civilization, the Inuit, who ate nothing but protein and fats died from organ failure? There are no essential carbs just essential fatty acids and proteins.
I generally accept Sean's way of thinking about this. Layne Norton is similar. Something I dont hear addressed in their discussions though is how people with unhealthy metabolisms differe tfrom those with healthy metabolisms. We know trained individuals and untrained respond differently to similar training stimulus so wouldn't we expect variability in responses between healthy metabolisms and unhealthy ones?
I love using intermittent fasting and even extended day fasts but even though I am very limited in my nutrition knowledge even I know that calories matter I don’t understand why Fung is so against counting calories when it is clearly a fact at this point that it works
@TravPitt But calories still count. It's one thing to say "with this method, you don't have to count calories" and another to say "calories don't count". I actually like count calories as it makes life a little simpler for me, fact is I am not going to be perfect everyday and always "eat clean" and perfect because life in the day to day just isn't that. So when I do have a meh or high calorie day, I like a metric for measuring it. I like my body data, I like data sheets. And when I gain, lose, or don't lose, I have the days/weeks/months info to support why I did/did not. And it gives me a very clear picture of how my body reacts to behaviors in eating and exercise. After I lose my 100-140 lb goal and am in maintenance, then I hope to use that data to transition to non-counting eating,with maybe some periods of tracking. But until then, I like my data points. Some people truly do not mind calorie counting and/or macro tracking. As it gives them a clear picture of what is going on in their personal journey. And compliments how their brain works. Every "diet" out there for the most part "works", it's really a question of sustainability and if the method actually works for the individual to sustain in the long term.
@TravPitt I gained 8lbs on keto in 1 month, was eating 3500 calories a day( zero carb). I started to lose weight again on my normal diet of 2800 calories with 250g of carb per day. Calories in calories out is absolute, most people highly underestimate how much calories they eat.
I admittedly fell for Jason's arguments about the insulin hypothesis for awhile, which led me to doing longer fasts and some low carb high fat for awhile. I am grateful in the sense that it exposed me to fasting and that I wouldn't lose all my muscle by not constantly eating and not constantly having protein. This enabled the start of my weight loss from 263 lbs to 230 lbs where it stalled. But it was the same realization you talk about with regard to natural bodybuilders and other fitness enthusiasts losing weight on a deficit and some of those people maintaining their weight loss after their cut that made me realize that it can't be the fasting itself but rather it's a net calorie deficit. This eventually led me to eating at a 30% deficit five days a week and maintenance for two days a week eating really anything I want and just tracking protein and calories. Realizing the importance of the calorie deficit brought me from 230 lbs to 210 lbs and I'm still losing very effectively. Still fast generally until 1030 or 1230 and eat a small meal then so I can get a large dinner, which I prefer, but it's simply preference and not magic. Great video and information!
Dr Fung tries to breakdown things as simple as possible to people so that they can understand the reasoning behind Fasting and his ideas and then gets attacked by yet another fitness CICO youtuber. Dr Fung tries to help the sick figting auto immune disease. These youtubers just don't want to see the bigger picture. Not everything is about losing weight to get ripped. There are folks that are fighting for their lives and Dr Fung is actually trying to help make their lives a little better
Stating miss-information, especially if you call yourself a doctor, to people who don’t have enough training or knowledge to know any better is just wrong and does not help anybody at the end of the day. You can tell people that using intermittent fasting for weight loss is a good tool, but if you tell them that IT is the reason why you’re loosing weight, then you are not helping them in the long run. Anybody will eventually abuse the system and want to eat a little too much than they did before and will then find themselves gaining more weight while not understanding why it happened. I don’t have a problem with simplifying for people who don’t have the time to study this info, but if you tell people that these tools are the soul “magical” reason for their fat loss, then in the long run, you are conning them.
@@lemontea000 completely understandable, which is why it is so easy for "successful" people to feed you with the wrong information. It's not their fault if they don't know any better and simply want to get the best advice from the best people. This is completely natural and normal when you are first starting out with loosing weight or with any fitness or nutrition related goals. However, Imagine if those successful people started telling you the correct information instead of the B.S that they use? I think people would be much better off and the "successful" people would be more respected by the rest of the legit fitness industry. It may not get as many views or as much attention, but at least you won't be messing with people's mental health.
@@connorkonen5770 My guy, Dr Fung isn't fitness guru therefore he has no intention on pleasing these fitness chads on TH-cam or even cares what they say about him. At the end of a day, he's a doctor - and a successful one at that - who primarily helps people with liver diseases which often goes hand in hand with diabetes. I would love to know if there are any fitness gurus who has walked someone in helping them lose 100 pounds? Or help others in reversing diabetes? It is incredibly sad that these "Gym bros" are using this platform to call out an actual fucking DOCTOR using out-of-context clips and flawed strawman examples for obvious clicks. Anybody can do this. You want to hold a debate? Bring Dr. Fung over and have a debate.
Misinformation like what that guy is peddling drives me crazy. It’s all very simple. Calories in vs calories out is the answer in the end, and yes, quality of foods and macro splits do play a role as well. Great video Sean! 👍
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I am really surprised how many doctors forget biochemistry and physics and basic nutrition principles. I know in med school is fast pace but dang.
Took the quiz two times already. Sadly, no response yet. Am I the only one?
@@Xbal1000 No. I filled out the questionnaire for a custom plan over a month ago and have yet to receive anything
Same here. Took the quiz about a month ago. No response.
@@nelzp Check the spam folder.
I've watched a longer talk from Jason Fung, and his argument is actually that the hormonal response matters. Also he tend to look at 5 years outcome, which is why you can't look at bodybuilders. When he shows the calorie reduction diets, he shows that at the 5 years outlook people gained everything back, even though it worked at the beginning.
His argument is that fasting is easier to do, because the hormonal response doesn't make people as hungry, and it has better control effects on your insulin.
This is his main points, and I haven't seen them addressed here at all.
I think this is an interesting take, and people don't often discuss hormones. But hormones that regulate hunger, fat storage, and resting metabolic expenditure probably do matter in a practical sense.
If I'm more hungry, if my body maximizes expenditure efficiency, and I'm generally in a weird insulin state, it logically would make it a lot harder for someone to maintain a calorie deficit and a high level of exercise over multiple years.
Now the point about Jason Fung that isn't great is that there's not as much study of fasting long term effects on these things either.
And so even if fasting isn't any better, I do feel like more people should research and discuss what factors the hormones play, and what happens hormonally when you are at a deficit.
Spot on, it’s amazing that people like to tear down others when they haven’t actually taken the time to understand their points
#WellStated 💯Facts
@@Larpeggio
Well it would be easier to understand someone’s point if they didn’t say stupid shit like if you reduce by 500 you body reduces usage by 500.
Also 5 year outcomes on people who lose weight through IF and low carb is also equally bad for rebounding.
What the Fung is Jason talking about 😂
I thought I misheard it. Lmao
That was a funny part. lol
That was amazing
😂😂
LMFAO
I was stuck in a loop for the longest until I started listening to you bro. Keep up the good work and thanks for all your weight loss insight!
Intermittent fasting for the average person is an easy way to restrict calorie intake without counting calories. It is simple and easy to understand: eat only in your eating window. Within your eating window it is easier to feel full.
Sean, you are right. There are many ways to lose weight and IF is only one of them. Not everyone is disciplined enough to count calories and stick to it. IF was the easiest weight loss method for me, it works, for me, and it was natural. There are other benefits to IF such as reduced insulin levels, regular glucose level reset, higher growth hormone production, clear headedness, but these do not help you lose weight. In the end IF reduces calorie intake, and that is all that counts. If you can reduce calorie intake another way, then you will lose weight as well.
That's what Sean said.
Actually Dr. Fung's entire point is that counting calories doesn't work because the body adjusts over the long term. This means that if you were burning 2000 calories a day and cut your calories to 1500, then over time your body will cut your expenditures to 1500. The body does this by reducing your basal metabolic rate, primarily. The body also reacts in other ways through hormones so that you feel hungry all the time, making you more likely to eat. The end result is that people who lose weight almost always gain it back. At least that is what Jason Fung is arguing.
Personally, I think he's right to a degree. But I disagree with many points as well -- if you follow Fung's logic than anorexia shouldn't exist. One thing is for certain -- losing fat is much harder than maintaining weight, and the more fat you have to lose, the harder it is. As a society, the best response to obesity is to prevent people from getting fat in the first place.
@@2hot2handle65 "if you follow fungs logic then anorexia shouldnt exist". to add to Dr Fung defense, because anorexic people are in the state of ketosis, their body will continue using body fat as source of energy, making you lose weight more
@@hafizmuizz7269 Well, I actually finished his book The Obesity Code last week, and I 100% agree with Dr. Fung. But most people talking about him misunderstand what Fung actually said.
(1) Your body can adjust caloric expenditure but of course, there is a limit.
(2) Fung is talking about how to make clinically obese people lose weight. Not about losing a few pounds of fat so you can look hotter.
(3) Body fat is primarily driven by hormones and genetics. For example, insulin controls how you metabolize food. He said calories do not matter to the extent that it is insulin controlling how you respond to calories (without insulin, you can't metabolize carbs, protein, or fat). He never said calories do not matter, per se. The reason you don't need to count calories by following his advice is because his advice is designed to control your insulin levels, which lowers your caloric intake (the calories your body actually processes).
(4) He never says carbs are bad per se, or that you should be in ketosis for optimal health, or even that fasting is recommended for everyone.
(5) Finally, his overall message is that obesity and other metabolic disorders are complex multi-faceted problems that should be viewed using a hormonal framework, not a simple calories-in / calories-out framework. Treatment for obesity should be tailored to the individual. So the people who are going around saying fasting will fix your life or that keto will fix your life are doing the exact opposite of what he said.
Fung is talking about _obese_ people, who fail to keep off lost weight, and he explains why. Obesity is also time-dependent, meaning the longer you stay fat the harder it will be for you to lose weight.
You should read the actual book because 90% of people on TH-cam citing Dr. Fung in the comments sections of TH-cam channels obviously have not read the actual books.
@@hafizmuizz7269 Also, it's very obvious ketogenic diets and fasting in themselves do not make you thin if calories are also not reduced as a consequence. The poster child for this was Steve Jobs, who had practiced fasting since college. He only started losing weight after getting cancer.
“Yes that is exactly what will happen” “unfortunately that’s not what happens” lmaoooo Sean you said it all perfectly, great vid🔥
How are you everywhere?!
Johnjohntv it’s a talent
Yeah this mama swole chick is scary I bet you could never cheat on her and get away with it
Noah Sadek 😂
(quickly) Come again?
Thx for the chuckle 😂
It's funny how pretty much everybody understands that if you eat too much you get fat, but when it comes to lose fat they just try to overcomplicate, when, well, it is pretty much overall the same process in reverse, eat less, lose fat. Some details may matter, but the main thing is still calorie deficit.
Well said Dr.Jake Sully!
Keto and fasting are an means to losing weight because these diets often make it easier to cut calories but an caloric deficit is still the reason they lose it.
Honestly Jason fung is right. Weight management is about your hormones most people eat throughout the day spiking their insulin. And most things we eat are high carb, starchy food. So in order to reverse it you don’t necessarily need to eat less but to change the amount of times you eat and change what you eat. Instead of eating six times a day try just 3. And try to eat real food that won’t spike your insulin to much. Remember to eat when your hungry and stop when your full.
@@themarkus6472 By your logic a starving person could survive on 100 calories a day as long as he split it up in 10 meals
@@loosecannon6142 hell no not even close buddy. Weight loss can’t just be calories in calories out. The type of calories you eat will have a different effect on your body. For example Oreos will spike your insulin dramatically compared to broccoli. That’s why a calorie is not a calorie.
@11:00 nailed it. I started OMAD (one meal a day) intermittent fasting because it's more fool proof to ensure that I didn't over eat. Combined with an hour of low intensity training every day, I lost 30lbs and roughly 8% body fat. Is it magical? No. But did it work for me? Yes.
I do omad.. Lost 16 lg in 2 months.. Never count calories, just lowering carbs... not doing any sports because have knee problem.. 😁😁
I also do OMAD and lost fat. My weight stayed the same but I lost inches. I don’t calorie count or watch my carb intake. I enjoy OMAD. Eating all day feels like a chore to me.
An update on this: now down over 50lbs from when I started (232 → 178). Going to get my bodyfat % measured again sometime soon to see whereabouts I'm at. Wanting to start some more serious weight training again, and I know I'll have to modify my eating to make progress, but overall, OMAD has worked really well for me.
Follow up: just got my BF% measured. Down to 175lbs and 14%. Had a lengthy conversation with the Med/Physiology Science guy that runs the BodPod that I use. Although I've lost an additional 20lbs , nearly half of that was muscle. The guy said that pretty common after a certain point with people who use IF techniques. Have to consume quite a bit protein when doing IF to not lose your muscle.
So the game plan going forward is to get back into the strength training and to target 110g of protein everyday (1.62g/kg of fat free body mass) and then I'll be going back for another measurement at the end of the year. Wish me good luck, and I'll post an update then!
@@ElapsusRealitate I am just leaving a comment here to see your incredible progress.. Keep updating my friend.
I LOST it at photosynthesis
😂
OMG! That was brilliant! 😂😂👌
The big push Dr Fung has, is the concept of Autophagy.
Dr. Fung: So if I take a bite of lettuce every 10 minutes throughout the day, my body won’t burn fat but if I binge eat once a day, I will lose weight. Awesome!
Exactly haha
Your body just says “no I’m going to stop burning calories now” lol you would die
I did the quiz but didnt get the program..
@@zoltanholczknecht7564 Check your spam folder. Also, it can take some time.
Insulin is why you must eat fewer times. It's worked for me. No sugar n less carbs n regimented fasting n exercise works great.
Is no one going to comment that fact that he looks clean in with that fade 🔥 also keep up the great vids coming 👌
Haha thx man
Now that you mentioned it that really is a clean ass fade.
I think there is something to be said for using fasting to regulate hormone function in the body, which can help control things like appetite and cravings. I 100% agree with Sean that at the end of the day, a calorie deficit will produce results regardless of the specific diet, but for many people suffering from various metabolic diseases, the therapeutic benefits of fasting might help make long-term diet adherence easier/may help improve overall health
Worrying about what you consume with the exception of actual poison, drugs, and alcohol is just bad for you. Just work out and do it right.
Omad and short IF is calorie deficit until you hit ketosis and autophagy. When your body starts using its energy reserves it is maintaining its metabolic state BMR and all BM's
So let's say you're fasting for 1d+ your body still uses the same amount of calories as it needs and it is not in deficit of calories. Basically, we run on battery, the energy consumption is almost the same (lower Cal because it doesn't need the energy to digest food, but BMR stays basically the same).
Ive been watching all the wrong channels for years 😢 only myself to blame I guess. Its 2023 and Ive wqtched Seans vids for about two weeks. Really opened my eyes. Thanks Sean.
I tried bulking by adding 1000 calories over maintenance, but couldn’t put on any weight as my body just started spending 1000 more, lol
I like that one🤣
How much calorie do you eat?
🤣🤣
Yeah why doesn't jason take that into account
Ha ha 😂
In the "Sam Feltham experiment" (he was an active athlete with a great metabolism) he consumed over 5,000 calories for 21 days of a high fat, low carb diet in which he gained 3 pounds but lost an inch off his waist. Mostly lean mass was gained. He did the same experiment using 5,000 calories of a high carb diet and gained 16 pounds and 3 inches around his waist in 21 days! His fast metabolism did not seem to help when consuming more carbs. Calories in, calories out obviously plays a role but the macros matter too.
@Andrei Georgescu No shit Sherlock...carbs make you retain water.
I think you are missing Dr. Fung point here. What he is trying to achieve through his talks and videos is not that IF is the way to fat loss, but help people understand how human body works in controlling energy, which he usually refer fat loss as a two compartment problems which is calories deficit and insulin management. He also stated many times in his videos (I am not sure if it is this one), that calories deficit is very important and even if you run OMAD or fast a few days but eat all that calories later, nothing will be achieve. However, he also stated that you will also achieve nothing if you don't control your insulin level properly. Personally, Fung lessons have helped me a lot. Before, even when I am making sure that I am always eating about 700 - 800 calories deficit in my diet, I still unable to lose weight, and proper insulin control did help me solve that stuck point in just a few weeks.
I think calling him out as misleading can affects people who tried to lose weight because they might see him as a fraud, as we are all come here for no bullshit advice. After all, I think Fung is still a very solid source to learn from for people who trying to lose weight.
He is misleading though. He keeps saying CICO doesn't work but if you listen to him talk for a while, it's obvious that he is still talking about CICO in his method, just that his approach is different.
I think Sean and Jason live in totally different worlds, and their advice caters to the respective groups of people they target. Jason's perspective is more geared towards those with insulin resistance, obesity, little or no physical activity. Fasting is a great way to get insulin resistance under control for those physically unable to get active to a sufficient level.
Calorie restriction with small meals is nowhere near as effective as fasting to combat insulin resistance, without sufficient physical activity...
Once you are able to be insulin sensitive again, and maintain it with increased physical activity, calorie restriction should be perfectly fine too...
Yes, I think you are right. Jason example of the body builders eating 5 times a day and losing weight is not applicable to 99% of the population. Intermittent fasting is a way to restrict fasting that minimizes the decrease in metabolism. Body builders don't need to worry about this because it is their job to train and most need to struggle to keep putting weight on.
I'll push back on this point a little noting that bodybuilding, and working out are 2 totally different things. 1 anyone can do. The other is a career or at least a time consuming hobby. Either way. The activity of either only makes up about 20% (and thats at max exertion) of your calorie expenditure. Meaning you burn more calories sitting down. Talking. Etc..
So even if you're a seditary individual. You're still burning a certain level of calories insulin resistant or not. How to combat that is more so of what you're eating along with the calorie deficit. Not necessarily by intermittent fasting. If you're insulin sensitive, you probably need to follow a stricter high protein lower carb diet at a calorie deficit. Regardless if you stick to a certain consumption window or not. Because your body is gonna burn what it's gonna burn. But that's why lifting is stressed. Especially to insulin sensitive people. Obese or not.
Evidence?
@@anthonygraham8122 If your goal is to reduce insulin resistance, duration under no insulin secretion is of highest importance... Proteins are only marginally better than carbs in terms of postprandial insulin spike... Fats cause the least spike, but are also very calorie dense and not as satiating, let alone the over processing etc... So not a good option...
Just purely from an insulin resistance stand point, no better way than fasting... Once insulin resistance is reversed, or controlled, you can adopt calorie deficit or whatever other method you'd like to advocate...
Yes, quite right, Sean is talking to healthy people, Jason is talking to unhealthy people. The whole thing is, eating Carbs is not bad for our bodies, eating poor quality carbs are, and, eating these poor grade carbs for extended periods of time(years), is bad for our bodies.
Intermittent fasting does help use more fat for fuel and it also helps stabilize your hormones. In my opinion and in practice both ideologies have truths and merits that are very useful. I love Sean's and Jason's content.
Yes, you use more fat for fuel during the fasted period. Then when you condense a higher % of your calories into a shorter window, you store more fat during that time. In the end, the total energy in versus total energy out for the day as a whole is what matters.
@@Sean_Nalewanyj As a truck driver I was constantly having low calorie food and snacks eating under 2000 calories and I ballooned from 180 to 215, it wasn't until I did intermittent fasting that everything changed, it truly is a game changer for me. I can guarantee you that I am eating well above 2000 calories but I only eat 2 meals a day and within an 8 hour window, currently I weigh 160. I do believe in calories in and calories out but intermittent fasting has a huge impact on making that equation work for many.
@@nickbuis3307 same experience with me. Intermittent fasting really helps me with my fat loss.
Me too, I've been using intermittent fasting and it has helped me more so than just straight up counting calories, not that calories don't matter.
@@nickbuis3307 theres no way this hapoened eating this little quit making shit up its the law of thermodynamics your body does not break physocs
Sean, it is cruel for people who should know better to tell, people who don't know better, information which is misleading in this area. It's an attack of a viewer's very physical health. You're right to correct this kind of incorrect information. Telling people the truth is admirable and correcting people who express incorrect information is courageous. Thanks for your work here and in numerous other videos. Such important work.
Dr. Fung looks like he could do a bit more of that fasting he’s talking about
Lmao right
Was thinking the same. Why is a guy with 20% body fat talking about calories not mattering? Yeah maybe if you wanna look average
I know I am treading on the line of body-shaming...but Dr. Fung's body is a good evidence NOT to implement intermittent fasting.
@@mmuhd you are wrong, he is preaching intermittent fasting for health in wich weight loss is a consecuence of a health improvement.
@@gustavobermudez1821 whatever rocks your boat, man. He is spreading misconception that calorie in / out doesn’t matter
6:17 😂i was drinking coffee while watching your vid i laughed hard and spilled all the coffee on my phone 😂
By the way: When you look at Dr Fungs Channel, you see that he has a whole different type of target group.
This is a fitness channel.
His clients seem to be people with REAL overweight that want to get lighter without going to the gym couple times a week.
That's how I see things. Dr Fung is trying to help the average overweight person who has wrecked their hormones from poor dietary choices. No reason to try and prove him wrong because his ideas don't 100% apply to dedicated athletes.
And they're people looking for all the excuses in the world to accommodate their horrendous lifestyle choices. Instead of them shoveling junk in their mouth all day within a tiny window and without exercising, they should consider balancing out their nutrition while taking exercise a lot more seriously.
@@Kevin.L_ Most humans aren’t athletes. That’s just a fact. By you stating their hormones are “wrecked” you’re just reiterating that weight loss is not as simple as CICO.
Yeah in other words people looking for a magical pill without going off their couch
@@don8244 you should watch his videos and learn something. He explains the science very well…
Well, I counted calories many years and always failed. For two years now, I'm following dr Fungs version of things and it's working. Sure I'm a lil out of track now cus I had my leave n wedding n enjoyed a lil too much cakes n stuff. I restarted with fasting again n it's getting better. There's sth abt fasting I can't explain but I know it worked for me after calorie counting failed me for a long time.
We are muslim fasting for 1 month in Ramadhan but actually we are not loosing weight infact we adding weight coz we are eating more during night time..
New hair cut sean 😊👍
Agree. I am going to limit my intake to 2500 kcal insya-Allah through MyFitnessPal.
My boss is muslim and he gets fat during ramadan. We fight alot when hes fasting 😂
@@gravewalker34 true if you just fast, eat and sleep. I have to wake up earlier to perform my workout and ensure I do get active during the day. It’s not the hunger / thirst but the fatigue
That’s rubbish, you will loose weight when u fasting, if not then eating like a glutton during the night, which defeats the purpose of fasting. During fasting we break with the the most unhealtiest, sugary, highly processed foods available. This is the reason why some people gain weight.
@@ahmedrishaadshaik1786 true. I have made a ramadan eating plan. Cant eat all that fatty foods anymore
As a physician myself and a fan of Dr. Fung, I agree with you 100% on this… The calorie deficit is key. Metabolic adaptation results from insufficient protein intake and insufficient muscle activity. Metabolic adaptation can also occur with any form of dieting that results in a large calorie deficit. IF is a tool, not magic
How can u be a fan of that charlatan Fung🤔
I’ve tried IF before and it never worked long-term for me. My ghrelin always kicked in and I would get too hungry before my eating window and it would be too difficult to make good food choices. Now I just count calories and macros, exercise every day, and try to have the majority of my calories in the first half of the day. I’m much less stressed out.
Lost 11kg in 4 weeks on carnivore and feel fantastic 💪 no longer hungry all the time or craving bread. Thank you Doctor's Berry, Fung and Berg 🙂
All three of them are idiots. I had lost 11 kg eating more plant based foods and lots of bread.
Actually his whole premise is based on the starvation study, but it is not instant like what he said.
If you fast, your metabolism actually goes up first then it starts to fall after 3 days (brad pilon ).
So calorie cutting works if you cycle it.
Actually from a Nobel Prize winner that talks about autophagy.. yup Nobel prize ..
I started fasting a year and a half ago. First 6 months I gained 10 pounds. Last 12 months I lost the gained 10 pounds and an additional 15 or so because I started tracking my calories. Keeping it simple and only being concerned about my protein intake to retain and build muscle. Fasting works great for me as I don't have as much time to east so being in a slight deficit is easy. Plain and simple. To each own.
Fasting won't do anything if you eat too much during your eating windows. So it all Comes back to calories in vs out. You probably were just eating too much in the 1st 6 months
What the Fung man?
I think you misunderstand mr Fungs argument. He is not saying you cannot lose fat effectively on cr, he is saying that cr has a history of failure and health risks. And that fasting is what your body is meant to do and has many health benefits, such as autophagy, that cannot be accessed via cr.
Well said.
I just watched the man say that if you reduce calories your body will adjust done to that calorie deficit and you won't lose weight. Not sure who you are trying to fool. If you ate 1,500 calories without fasting you will almost certainly lose weight. If you intermittent fast and eat 3,000 calories during that one meal a day you will probably gain weight. Almost like calories in, calories out is the standard.
He addressed pretty much every argument in this video in his book, 'The Obesity Code'. His video is oversimplified, but don't kid yourself into thinking he hasn't encountered or addressed anything you've said here.
"Come again?" photosynthesis, "Hello jason" fucking lol
I've been using your videos for my main advice and I've lost 20lbs in this last month I've never felt better
I just started reading his book today. All I can say is wow. He cites many fascinating studies.
His point is nutrition matters because hormones matter. He mentions many studies showing the clear connection of drugs that increase insulin levels that raise weight and other drugs that lower it. He cites the studies of people gaining weight despite being on calorie restricted diets. He cites a study of someone eating something like 6000 calories and not gaining weight.
It’s a theory of hormones causing weight. Why do women have higher fat percentage than men? Because of course hormones regulate their weight differently. We all know how important testosterone is for developing muscle. That’s a hormone.
He cites the studies of people gaining weight simply because they took insulin medication.
Of course weight lifters know which junk foods to avoid. The point he makes in the book is that the obesity epidemic was not always present. What changed?
Can you really grow fat on a diet of chicken and broccoli? Not really because you will be satisfied and full. You always have “room” for junk carbs because they bypass normal hormonal response to eating.
His theory is convincing just read through the studies and evidence.
Just don’t misrepresent his arguments.
Hello 'Doctor' Fung
@@dann5480 my comment got upvotes which means people agreed with me. Instead of mocking my post or making insinuations I’m “Dr Fung” pay attention to the evidence. I have learned a lot since I posted this comment. From 2000-2020 calorie consumption rose a mere 1% in USA. Obesity rates doubled during this time. Still waiting for the calorie counting theorists to explain that one. I know the actual reasons it happened but go on, explain it to me genius.
"What the fung Jason is talking about here" haha that cracked me up
“Come again?” 😂😂😂
I watched a lot of vids from Dr fung, Dr Berg and Dr Ekberg when I began my keto diet and fasting and I did lose quite a bit of weight. But at the same time, I also tracked my calories, from my experience, although not much, I think the ins and outs are the cake and all the others are the icing, the supplementary tools.
This vid is out of context. Fung has stated many times that for most ppl:
1. All diets work in the short-term
2. All diets fail in the long-term
This is my own experience also over the last 22 years. I got to 8% bf in 2005 eating 7 perfect meals/day. Glad I did it n it isn't a good way to live life. IF has worked great IME and is Sustainable. Jason Fung deserves a ton of credit for popularizing IF
Nah it's just a gimmick. By his logic if you eat zero calories (fasting) then your body should also burn zero calories. That doesn't work because body will still burn something to stay alive and function.
Exactly!! This guy is literally cherry picking from a short 10 min video and yeah when you do that you will miss all of what he has to say. This guy is so off the mark and probably has never really struggled with weight
Diets work if you they create a calorie decifit and you stick to it if you gain weight it's because you ate to much
We all eat what we want with no care for the most part.. until we are much older and choose to be wiser that is lol.. i turned 41 this year and started experiencing health issues in my mid thirties! Still learning and applying!
No one eats the same way and neither do they have the same stress level, breathing practices, exposure to sun, physical activity or sleep quality! These all factors in on our health! It is not just eating alone!!
Ever since I’ve started fasting and keto I’ve lost 50 lbs but I do agree that a calorie deficit is important. I think what Dr.Fung is saying is a bit misunderstood as in if you were to ask him he wouldn’t recommend you to overeat I believe he is trying to say rather than focus all of your efforts into just reducing calories put a good amount of focus into your hormonal changes which are influenced by fasting. Also fasting uses your fat for fuel unlike regular low calorie diets which use sugar, muscle and fat combined thus making fasting more metabolically active. Again tracking calories is important but I believe it’s not the end all be all
You're right. Some people do need to track calories...those who consume to many (of the wrong) carbs and some don't need to track calories...those who follow a LCHF or keto diet/lifestyle. When you're insulin sensitiv your body is burning fat for fuel at the max. When your insulin is high most of the day your body is storing fat.
You misconstrued what Dr. Fung is saying. He is medically trained and has treated thousands of diabetics. Please read his book. He's speaking about to regulate insulin. There are many diets. Not everyone has the discipline, youth nor health of natural (steroid-free) athletes. Calling Fung's intros to fat loss BS is disingenuous at the very least. Please interview Dr. Fung on your channel. He's quite knowledgeable and professional.
yes Dr Fung is an actual nephrologist who treats metabolic syndromes and is targeting an entirely different audience than those in the fitness industry. Fungs patients are usually very unwell, very overweight, and suffering tremendously and he uses these techniques to help cure the underlying conditions. He practiced as a doctor using mainstream medications for years but got fed up with only treating the symptoms and never having the actual underlying health of his patients improve which is why he moved to different methods. It's so sad to see people in the fitness industry misrepresent him as though he's trying to cater to the same people they are (young, healthy people who are trying to get fit or lose a little weight). Because his techniques genuinely work for his actual real-world patients, and many others with similar issues use his techniques from his youtube and website (all provided for free) to improve their own health conditions as well.
@@Vexarax Well said, my friend.
To be fair, in regards to people saying "A calorie is equal to a calorie", there are people who spout that, regardless of where those calories come from. That's a big problem, no..? They literally think that 2000 calories of fruits and vegetables is the same as 2000 calories of sugar. While the unit of energy is identical, the metabolic affects and how the body responds to the different sources of calories is anything but the same.
Yes it’s a problem.
Some foods are converted directly to fat. That’s exactly the problem.
And that’s not the only problem. Insulin levels also affect *how you store fat*. It’s metabolic syndrome.
Studies show *insulin alone* increases your weight. There are also interesting studies on calories and intermittent fasting. Metabolic rate also affects how you process calories.
So no, a calorie is not just a calorie.
Weight lifters usually understand to not live on a diet of processed sugars.
@@disinformationworld9378so if I ate 2000 calories of sugar everyday would I gain weight?
Strictly speaking, a calorie is a calorie. It's a basic unit of measurement. To say a calorie is not a calorie is like saying an inch is not an inch. It's nonsensical.
Whilst there is a marginal difference in the thermic effect of macronutrients, ultimately weight loss or gain is dictated by total calorie consumption, irrespective of where they come from.
Now if we are talking about body composition, that's a whole different conversation.
Also, based on that premise we can construct another argument.
1) If you change your calorie intake, your calories out will change to match the change in intake
2) you changed your calorie intake by increasing it
(3 - conclusion) Your calories out will increase to match the change in intake
Using his logic, not only can we lower our intake and have our metabolism adapt, but we can also increase our calorie intake and our metabolism will adapt. Imagine if that were true 😂 I can eat 5000 cals a day and my maintenance will adapt from 2500 calories to 5000. Dirty bulks are no longer possible 😂 gym bros everywhere are pissed
So true! 👌
Here’s the thing, I think what dr fung means by eating more equals larger energy expenditure is, when you eat more your body uses more energy(obviously). The thing is most people eat high sugar/starchy foods that will most likely be stored to fat, especially if they are eating multiple times a day. So even though more energy is used from increased energy consumption, your body won’t directly use body fat as energy until it has to.
Well, first, that's not how premises and conclusions in logical argumentation work. If A then B, is not the same as saying if B then A (which is what you have done).
But with that, you're actually partially correct. A person who eats 5000 calories per day, will generally gain weight and in the process their metabolic rate will increase. The average person's metabolic rate is something around 2000 calories per day. When I was 375 pounds, mine was at close to 3000 per day (using RMR testing). So, yeah, when I ate more, I gained weight and as a function, my metabolism went up, though not at a rate to keep up with my caloric intake.
But also, you'd have to agree that your body would deal with having fewer calories differently than having more calories, right?
And as a last thought experiment, you'd also probably agree that not all calories are the same. So, 100 calories from a coke are different than 100 calories from chicken. But if they are different....why? And why does it matter. I mean, once your base nutritional needs are met, then by thus theory, it shouldn't matter where your calories come from. But it does matter. Why? And once you begin to go down the road of, calories in calories out doesn't tell the whole story, then where does that ultimately take you?
Personally, I think that Dr. Fung offers a better explanation for the things we see in everyday life than this videos does (but to be fair, Dr. Fung actually cites data and studies when talking about this stuff in long form. This guy just reports to "well, we all already know this stuff.")
This is known as “oversimplification” resulting in misinformation.
Fung says nothing at all like this. I’ve only watched a handful of his videos but he makes perfect sense how he explains his ideas and the science behind them.
I get where you’re going with this & I’m not a Fung fan myself but he didn’t really specify WHEN the adjust of the basal metabolic rate slows down to 1500 in the example. I get that it can happen over time, & not overnight but he’s right when he says it does so down.
Yea, it was an example, Dr. Fung is right in what he was getting at in the bigger picture.
But in his example he made it seem like going on a caloric deficit won't make you lose fat which is not true, there's a reason why crash diets make you lose fat even though it ain't the healthy approach, he also didn't specify other factors like resistance training or protein intake that helps increase your BSM, truth is he is pushing IF by selling a false argument about caloric deficit.
The same way you want to burn fat is you eat more calories. Let’s say, 2000, your BMR gets used to burning that amount & you go back down to eating 1500 calories. Sometimes you have to eat more food to burn fat. That’s why there’s “refeed” days. I get what Fung was saying. Calories do matter but the BMR is also important
There are many ways to increase your BMR, he didn't even go there, to just make a generalization like that if I'm a newbie I would've been misled with that info, didn't even mention TDEE instead he just based it on calories burned via BMR, people move too you know, it's so misleading to be honest.
Would like to see some proof that if reduces metabolic adaptstion when compared to calorie-equated non time-restricted diet
I practised high caloric diet (not that I tracked it) but consists a lot of fat and protein, i lost 20kg like it's nothing, also, very minimal exercise. Eat a lot more than before. When i used to track my calorie intake, exercise a lot (1.5 hours every two days), i lost 10 kg and started to stall.
So calories is 1880s science.
Understanding hormones is the key for sustainable weight loss. This is what anti-calorie counting people are trying to tell you.
Thank you for dispelling this nonsense
Interesting video, I think I've seen that Dr. Fung video as well, but I must say you missed the single most important factor that must come with a calorie deficit. I've been doing intermittent fasting for 6 months and I've lost about 25 pounds. I was only 180 to begin with and my struggle has always been with trying to lose stubborn belly fat. It took me a while to figure it out, there are so many " experts " on the internet and not a single one that I have seen has ever really talked about the one thing that is a absolutely essential for successful, lasting weight loss. I'm no expert but I can tell anyone with just two words how to successfully lose weight. Lifestyle change.
He didn't miss anything - he talks about this all the time on his channel. That wasn't in the scope of this video since this video is just a refutation of Dr. Fung's specific technical claims about weight loss, not a lifestyle video
Love your content but you missed the line of thought by referring to his over simplified video. His argument on long term metabolism slowdown on calorie reduction approach is undeniable (check the research). His larger approach to fix fat inducing hormone is though provoking. This approach along with calorie management can provide a long term stay lean solution
Theres no evifence of starvation mode its been debunked look up the min osota starvation expirement and if it exist explain anorexocs and hocaust conce ttation camp victims
@@skylermccloud6230 Intermittent fasting is not the same as being in starvation mode.
The "special metabolic adjustment" you deny at 9:35 is that when you fast, your body releases growth hormone which prevents muscle being consumed along with fat for energy. Ergo, fasting does increase the rate of fat burning over restricted caloric intake.
It's unfortunate that "Cutting Calories vs. Fasting" is the title, as if it's an either-or equation, because it's not. But at the same time, Dr. Fung's advice is very valuable and I am living proof of it. Of course you can't just fast and pig out on an 1000 calorie surplus. But at the same time, the simple "in < out" equation without regard to how you achieve it, doesn't work either for some of us. Dr. Fung's work is specifically aimed at those with metabolic syndrome and those who are pre-diabetic or diabetic, and it works wonders, because in this case reducing insulin resistance is the key to success. If you're not resistant to begin with, then of course his advice will be of limited value. Most young people don't have to be aware/concerned of this as it takes decades of carb eating to develop it. HA1C numbers usually don't start rising until your 50's under most circumstances, and hopefully you catch it before it's too late.
I tried continuous caloric restriction with relatively clean eating (400 - 500 calorie deficit) and an "on-point" exercise regimen, for 8 weeks, and barely lost any weight. Once I cut out almost all carbs and went into an intermittent fasting pattern, it came off rapidly (45-50 pounds) and hasn't come back since. I even ate more - my caloric deficit was also considerably less - maybe 100 calories, and some days at full maintenance. After a few days adjustment period, I never felt that I was starving myself and certainly didn't count calories as meticulously. In the process I got off blood pressure medication, reversed my diabetes, got off statins, and CCS score went down to almost zero. PS I am 61 years old.
I hate all the emphasis on weight loss and BF %, because it should never be the END GOAL The goal is to BE HEALTHY. Once I focused on reversing my pre-diabetes, thanks to Jason Fung, the weight loss and recomp came along for the ride. Went from 180 to 135 lb and BF from 27% to 12%. You advice was very valuable for making sure I did not lose significant muscle mass (ie, enough protein, proper resistance training), for which I thank you. But I really have to disagree with you. I suspect most of your viewers are younger (under 50 years old) so they are not aware of insulin resistance and how much it changes the simple "calories in - calories out" equation. The most important misconception that he is trying to correct is that that it's a high-carb diet, not a high-fat diet, that is the reason why people develop cardiovascular/lymphatic/metabolic issues problems as we age. Statistics bear this out. The obesity epidemic in the US coincided with all the nutritionists advocating a low-fat diet starting in the 70's - 80's. People replaced fat with carbs and became obese. I know -- I was one of them.
Agreed. I tried ither calorie restricted diets and they did not work. IF works for me. It is simple to follow. I have used it with others and they have also lost weight. But losing weight is only one aspect of overall health.
Hello 'Doctor' Fung
The key to all diets isn’t a calorie deficit, its staving off hunger pains/satiation which then facilitates the calorie deficit... Also everybody fasts during sleep and we all know how regenerative that process is so im sure there is SOMETHING of a extra benefit to staying n a fasted state
This was very good video!
Fasting works better than counting calories (6 meals a day) in terms of keeping weight off, for me. The physique athletes you mentioned tend to increase weight after a diet period (rebound). In both cases of course there has to be a calorie deficit. Simple case if you eat 1500 calories using omad vs 1500 by eating five 300 calorie meals in both cases you will lose weight but how you feel on those 2 approaches will not be the same. If all you can eat in one day is a sandwhich, would you rather eat the sandwhich in one go ? Or have 5-6 bites throughout the day until you finish that sandwhich? Think about it.
And who do you think you are forcing us to eat a sandwich 5x a day?? 😂. OF COURSE WE CHOOSE DIFFERENT VARIATIONS MOSTLY SATIATED FOOD CHOICES. LOL.
@@nicksenseitv4922 do what works best for you is all i am saying.
Excellent video 👍
I think if you're going to make an argument about someone else's claims, it might help to show some actual studies. Because it's known that fasting increases ketones many many fold over just a ketogenic diet. So it makes sense that keeping your body in that state longer, either through straight fasting or IF, would result in less fat accumulation and more fat burn when consuming the same amount of calories. That's not to say the side benefit of IF is that most people do consume less calories overall, but that doesn't discount the first fact mentioned.
You don’t loose more weight per calorie on keto.
Sean / great video. Missing you on here. Get back to posting more!
Everything's so black and white with people now. Calories matter and have their place, but intermittent fasting also has its own place and uses
Having a boundaries is a must for those with food addictions. That is where fasting shines.
Unfortunately heart disease is what ends a lot of folks, so diets high in saturated fat are not recommended.
I follow a plant-based diet, free of added salt, sugar and fat. At 53, my goal is to spend my last days as healthy as possible.
You really have to find the diet that works for you. You will know what is working when you get your annual physical.
Thanks to Coach Greg and Sean, if I hear someone talking about fat lost, I don’t mind their method of choice, but if I don’t hear calories in vs calories out is the GOAL...🤦🏻♂️, skip the video.
P.S. The photosynthesis bit 😂🤣👏🏼.
Are plants 🪴 natty?
I'm a body builder, watch me debunk a doctor. 😂😂😂
Well, there are studies suggesting that there is something to what he says. First it was tested on mice where one group was given a certain amount of calories without time restriction and the other one only had access to the food for a limited amount of time. Both groups ate all of it so it was calorie controlled.
The group eating in a shorter amount of time lost more fat than the other.
I also came across 2 human studies that had similar results.
I used to watch a lot of this youtuber's videos: th-cam.com/users/EVMysterious
He covered a lot of studies around IF.
Can you link the studies?
Great video Sean
I want to ask one question, why are hormones treated inferiorly compared to calories?
If a guy eats 400g of protein per day and trains like a beast but still has only 100 *testosterone* he will build no muscle.
If a guy on the other hand eats 100g of protein but has 1000 *testosterone* he will get massive gains.
In the same way that *testosterone* is important for muscle building, *insulin* is important for fat-building.
With zero insulin you build like zero fat.
Totally right Sean. Speaking as a research nurse and fitness nutritionist, my experience leads me to agree 100% w you here.
Dr. Fungs fasting worked for me. Even when I ate low calories I never lost weight. Fasting is where its at.
💯
Hmm no. Fasting might work for you, but it's psychological.
@@Camcolito are scales for measuring weight also psychology?
@@disinformationworld9378 If you eat 3000 calories a day in 6 meals or 1 it's still 3000 calories, simple as that.
@@Camcolito how Fung explains it is the repeated meals cause repeated insulin spikes, and for people with insulin resistance and metabolic issues (the people he's catering towards) the repeated insulin spikes slow down or even completely halt any weight loss _due_ their metabolic issues. Whereas with one meal there's only one insulin spike which gives the body a lot more time to deal with it.
Fung isn't catering his info towards healthy, young, fit people who are trying to sculpt their bodies or whatever, he's catering to people who have struggled with metabolic issues for years (his real-world patients are type 2 diabetics as he's a kidney specialist) and generally different methods work for them than for your average young relatively healthy person. That's why you often see testimonies from people who never had success with regular calorie restriction suddenly experiencing long-term success when they switch to IF and other dietary changes (less refined sugar etc) recommended by Fung :)
It's simple. Show me a calorie equated study comparing two diets with different macros or time restrictions. If you can't then total calories intake is the king 🙂
I open up my body's flow a couple times a day. It depends on how much water/coffee I've drunk of course.
Now I finally understand why I can't lose weight. I didn't open my body's flow 🥺
@@Alexor715 Look at obesity rates from 2000-2020 and then look at calories consumed. Start with Dr. Cate Shanahan’s book and proceed from there if you want the truth.
I understand some of your points but you can't say that Fung is oversimplifying things when you're trying to say that weight loss can be summed up in a single equation. Calories are also an oversimplification.
I’m trying to make sense of all the disagreements.
I know that energy balance works. Works perfectly for me.
However I do resistance training. Weight lifting helps to mitigate muscle loss during a calorie deficit, thus, helping to keep metabolic adaptation low.
However, people who don’t lift have no good way of preventing muscle loss if they go into a deficit. Fung touts that intermittent fasting increases human growth hormone levels, which ( if it’s true) would help preserve lean mass.
Obviously people have success with his method. Could it be that someone who does no resistance training, could lose fat easier Fung’s way, simply due to higher hgh levels?
Perhaps that mitigates metabolic adaptation for them while they are in a deficit.
Correct, fasting long enough does boost you HGH.
As a doctor. I am so happy that you aren’t afraid to say this with your chest. This method can be beneficial to diabetic patients, but it is not a panacea and his explanation is a gross oversimplification that doesn’t gel with observed results in real people.
What Dr. Fung may be saying is that reducing calories via IF doesn't trigger the homeostatic responses in the same way as reducing calories via "standard methods" (e.g. eating the same way but simply resisting hunger) which result in reduction of calories expenditure. If so, he's talking about how IF is a mediating factor that successfully maintains the expenditure level even when you cut the calorie input. Sean may be overlooking the complexity of the metabolic responses associated with IF/time-restricted feeding. For example, I think I've heard of studies same calories in different depth of fasting stages are not processed the same.
I prefer a higher protein and low carbs. I do moderate fat diet. I like this way of eating the best. I do not feel hungry all the time. Of course I can not eat a ton of calories. I do not tend to go over cause I get full. I am 52 year old... I do maintain my weight well. This was not always the case. Good video.
Sean generally gives great advice. Not sure about Jason. But from personal experience, time-restricted eating works way better than small meals spread throughout the day, even when eating the same amount of food. Not sure why, but Jason must be mostly right on this one.
SOOO... We're just throwing out 100-150 years of documented science, validated by a few thousand years of success?
Ok, just checking.
What do you mean
You had me at "what the Fung?!?!" 🤣
The calories in calories out model is not effective long term, so says science. You can't mix physics with physiology. Dr. Fung has decades of experience as a medical doctor and researchers. Yet, Sean knows best.
This guy forgets why we store fat and what it is used for. The body can burn either fat or sugar and we can decide by how we restrict out food intake. It's all about INSULIN. You cannot exclude how the normal body functions with many hormones and how those hormones can change or be inhibited. It's much more complicated and as we all know most folks find it very hard to lose weight and keep it off.
Well said Sean! Great video.
I like Dr. Fung and don't mind him arguing that reducing calorie intake lowers overall calorie burn but you're right that it's likely not to the degree that Fung insists.
It's all about the insulin (AKA the fat storage hormone) not the calories. When insulin levels are elevated or high, your body is storing glucose in your fat cells. Your body only burns that stored glucose when insulin is low. Eating foods that spike your insulin will increase your glucose storage in your fat cells. 2000 calories of carbs is not the same metobolically as 2000 calories of fat and protien. Carbs really spike your insulin where as fat doesn't and protien spikes it to a much lesser degree. All carbs, simple or complex, eventually end up as glucose in your blood. If you want to lose weight, drop the carbs. It's really that simple.
Well said, my friend.
(Isolated anecdote) I've dropped 120lbs of fat over the last 20 months by reducing my caloric intake while also precisely counting my calories. Counting my calories to make sure I was in a caloric deficit worked when I was dropping from 40% bf, and it worked to get me under 10% bf. Silly me, I didn't know that wasn't going to work. Woopsie. No diet is magical, it's simply a matter of energy balance, period. People like "Dr." Fung are con men, they want you're money and they'll tell you what you want to hear to get it.
120 lbs of fat of 120 lbs of weight?
Secondly, can you share how your typical day went like? How many hours of sleep, how many meals (and their calories), when did you eat them, what kind of exercise did you get, etc?
Great discipline. One year on, how does it look now?
Fung is misunderstood on the calorie issue. Watch his videos and see how he explains it because it seems many are misunderstanding his points.
And while you are at it, read the comments of people on his videos. People are dropping their medication with his advice.
@@gajahsimha2848120lbs of fat loss, 275lbs down 183lbs while building muscle. I don't sleep much, 4-6hrs, I have insomnia but it's managed well enough. Normal day during this period of time: w/u, mobility, 0.5hrs cardio, breakfast, 60-70min weightlifting 4-6 days a week, normal daily business, light lunch, more normal life, 0.5hr cardio before dinner 4 days a week, dinner, relax, bedtime snack, sleep.
The diet stuff is complicated as I used a stepped approach. Typically I eat between 200-250g of protein then fill the rest in with an even amount of carbs and fats to hit my calorie goal. I'd stay in a 500calorie deficit till I hit a goal, usually 10lbs, and then I'd eat at maintenance for a week or two before cutting again.
@@gajahsimha2848 for cardio I use the elliptical or run. Then with the weightlifting: I was powerlifting when I started, and went into more of a power building style of training as I leaned down.
Is it okay to miss 1 day for begginers? Cause I'm feeling a little pain in my hand joints, been 2 days since I started the Gym.
Think you're missing the Insulin factor - if you eat 6 times a day you're insulin will remain high throughout the day and you don't burn anywhere near as much fat in the presence of insulin.
watch the video
Actually, Jason Fung do agreed that Fat=Calories In -Calorie Out. According to his video, starting at 1:23 seconds, He said, "while this (Calories in -calories Out) is true." Meaning, he agreed
Beginning of the video he showed how majorities of dieters believe that Fat= CaloriesIn-CaloriesOut. The equation is always true, "but not the way they think" (his words). When people reduce calories and ignored other factors such as (timing, insulin and food choices, these he later explained) their metabolic basal rate (burn it) suffered, slow down. As a result, fat burning stall. BUT, the equation is still TRUE. Sadly, to make it true, their metabolic rates slow-down. He then showed how to manipulate your body using "science"(science, my word) to make the equation to your fat burning advantage. At around 2:46 seconds in, He said, "How do you think about calories to make THIS work? "THIS" meaning the equation, Fat =CaloriesIn- CalorieOut.
So people please watch the video before you jump to conclusions.
I've seen this argument so much and it's just so silly. Are they just handing our Doctoral degrees nowadays?
Well also just because you are a "Doctor" doesn't mean you know a thing about nutrition. "Doctor" doesn't exclusively mean "medical" doctor and medical doctors actually are not required to study nutrition, it's an elective course of study as I understand it.
I like to track calories over a weekly basis. Maybe be in a 200 calorie deficit for 5 days, then for 2 days be around 200=300 over maintenance. Its only 400=600 deficit per week but I'm in no rush.
Seems to be better in terms of metabolic adaption and very easy to do.
I’ve tried both methods. You know what has had the biggest effect for me? A two week holiday, with no stress, and loads more sleep. I’ve been eating more than I did while working 🤔
Good stuff as usual, Sean. Will you be sharing the intermittent fasting and Keto protocols you used to transform your body? I know it’s not a magic formula, but I’m interested to know the timeframe and meal plan you used.
Having done keto myself for a couple of years, I found that I never needed to count calories because being in a ketogenic state makes me feel satiated and provides plenty of focus and energy. I think this makes it unique from other "diets" and believe it's a survival mechanism from our hominid ancestors who sometimes had to go without food for days at a time. Obviously I'm eating less calories than when I used to eat 3 or 4 starchy meals a day. Now it's just 2 with a 16 hour fasting window (and the IF just is a natural progression). I'm not that strict now as I just think it's important to cut table sugar and processed starchy carbs as much as possible now I'm at a healthy weight and exercising regularly. I think most of this IF and low-carb advice is aimed at overweight or insulin resistant people who have no idea what the SAD diet is doing to their health. I used to be one of those people.
CICO is a fact, but most CICO proponents don't understand the details of it. If they did, they'd never recommend "CICO" as weight loss advice.
@Andrei Georgescu the truth is that you can live without carbs indefinitely but not protein or fat.
@Andrei Georgescu I'm just stating a scientific fact. I'm not anti carbs. I eat plenty of fruit and veg. You just cannot survive as long without healthy fats and proteins.
Your missing the point about keto. It's just a tool and helps a lot of people who have issues with sugary carbs
@Andrei Georgescu so before western civilization, the Inuit, who ate nothing but protein and fats died from organ failure? There are no essential carbs just essential fatty acids and proteins.
All my life I tried to lose weight by counting calories. All I can say about this method is thanks for the eating disorder. I'm out.
never take weightloss advice from someone who's never been fat!
I generally accept Sean's way of thinking about this. Layne Norton is similar. Something I dont hear addressed in their discussions though is how people with unhealthy metabolisms differe tfrom those with healthy metabolisms. We know trained individuals and untrained respond differently to similar training stimulus so wouldn't we expect variability in responses between healthy metabolisms and unhealthy ones?
I love using intermittent fasting and even extended day fasts but even though I am very limited in my nutrition knowledge even I know that calories matter I don’t understand why Fung is so against counting calories when it is clearly a fact at this point that it works
I think it's ok to do I.F. and not count calories. But to ignore the fact that calories still count even if you are not counting them is just stupid.
@TravPitt But calories still count. It's one thing to say "with this method, you don't have to count calories" and another to say "calories don't count".
I actually like count calories as it makes life a little simpler for me, fact is I am not going to be perfect everyday and always "eat clean" and perfect because life in the day to day just isn't that. So when I do have a meh or high calorie day, I like a metric for measuring it. I like my body data, I like data sheets. And when I gain, lose, or don't lose, I have the days/weeks/months info to support why I did/did not. And it gives me a very clear picture of how my body reacts to behaviors in eating and exercise. After I lose my 100-140 lb goal and am in maintenance, then I hope to use that data to transition to non-counting eating,with maybe some periods of tracking. But until then, I like my data points. Some people truly do not mind calorie counting and/or macro tracking. As it gives them a clear picture of what is going on in their personal journey. And compliments how their brain works. Every "diet" out there for the most part "works", it's really a question of sustainability and if the method actually works for the individual to sustain in the long term.
@TravPitt I gained 8lbs on keto in 1 month, was eating 3500 calories a day( zero carb). I started to lose weight again on my normal diet of 2800 calories with 250g of carb per day. Calories in calories out is absolute, most people highly underestimate how much calories they eat.
I don’t think Dr. Fung is against counting calories, per se. He’s against eating throughout the day and having constantly elevated glucose levels.
I admittedly fell for Jason's arguments about the insulin hypothesis for awhile, which led me to doing longer fasts and some low carb high fat for awhile. I am grateful in the sense that it exposed me to fasting and that I wouldn't lose all my muscle by not constantly eating and not constantly having protein. This enabled the start of my weight loss from 263 lbs to 230 lbs where it stalled. But it was the same realization you talk about with regard to natural bodybuilders and other fitness enthusiasts losing weight on a deficit and some of those people maintaining their weight loss after their cut that made me realize that it can't be the fasting itself but rather it's a net calorie deficit. This eventually led me to eating at a 30% deficit five days a week and maintenance for two days a week eating really anything I want and just tracking protein and calories. Realizing the importance of the calorie deficit brought me from 230 lbs to 210 lbs and I'm still losing very effectively. Still fast generally until 1030 or 1230 and eat a small meal then so I can get a large dinner, which I prefer, but it's simply preference and not magic.
Great video and information!
Same exact thing happened to mw
E i even bought his stupid book
Dr Fung tries to breakdown things as simple as possible to people so that they can understand the reasoning behind Fasting and his ideas and then gets attacked by yet another fitness CICO youtuber. Dr Fung tries to help the sick figting auto immune disease. These youtubers just don't want to see the bigger picture. Not everything is about losing weight to get ripped. There are folks that are fighting for their lives and Dr Fung is actually trying to help make their lives a little better
Beautifuly said my friend.
Stating miss-information, especially if you call yourself a doctor, to people who don’t have enough training or knowledge to know any better is just wrong and does not help anybody at the end of the day.
You can tell people that using intermittent fasting for weight loss is a good tool, but if you tell them that IT is the reason why you’re loosing weight, then you are not helping them in the long run. Anybody will eventually abuse the system and want to eat a little too much than they did before and will then find themselves gaining more weight while not understanding why it happened.
I don’t have a problem with simplifying for people who don’t have the time to study this info, but if you tell people that these tools are the soul “magical” reason for their fat loss, then in the long run, you are conning them.
@@connorkonen5770 imagine calling a successful doctor, and a successful author as someone who don't have enough training or knowledge.
@@lemontea000 completely understandable, which is why it is so easy for "successful" people to feed you with the wrong information. It's not their fault if they don't know any better and simply want to get the best advice from the best people. This is completely natural and normal when you are first starting out with loosing weight or with any fitness or nutrition related goals. However, Imagine if those successful people started telling you the correct information instead of the B.S that they use? I think people would be much better off and the "successful" people would be more respected by the rest of the legit fitness industry. It may not get as many views or as much attention, but at least you won't be messing with people's mental health.
@@connorkonen5770 My guy, Dr Fung isn't fitness guru therefore he has no intention on pleasing these fitness chads on TH-cam or even cares what they say about him. At the end of a day, he's a doctor - and a successful one at that - who primarily helps people with liver diseases which often goes hand in hand with diabetes. I would love to know if there are any fitness gurus who has walked someone in helping them lose 100 pounds? Or help others in reversing diabetes? It is incredibly sad that these "Gym bros" are using this platform to call out an actual fucking DOCTOR using out-of-context clips and flawed strawman examples for obvious clicks. Anybody can do this.
You want to hold a debate? Bring Dr. Fung over and have a debate.
Metabolic adaptation is a very real thing. It may occur slowly but it does occur
Yes, that’s exactly what I said in the video
@@Sean_Nalewanyj explained it very well 👍
Skinny fat people.
Misinformation like what that guy is peddling drives me crazy. It’s all very simple. Calories in vs calories out is the answer in the end, and yes, quality of foods and macro splits do play a role as well.
Great video Sean! 👍
Hormones, Randall Cycle......
"But hes a doctor!"
Also, "opening up your bodies FLOW..."