As mentioned in the video, you can download your free copy of the fat loss meal plan here: builtwithscience.com/mealplan/ . Let me know how you like it!
You earned a sub in me from this vid Jeremy. Quality video production, absolutely awesome information, and you didn’t over complicate it or over simplify it. Can’t wait to see more!
I like how Jeremy didn't just say, "eat less, move more." He actually explains how you should substitute foods for higher volume, lower calorie, higher fiber foods. Also, I've had so many people say, "I can eat this right? It's healthy?" and I have to explain to them that just because it's "healthy" doesn't mean you can eat unlimited amounts of it! Yes, foods can be healthy but you can also overeat on healthy foods! I've also had clients who have had trouble with liquid calories. It's hard to ween them off it even though they know it's causing them to consume more calories than if they ate the fruit or veggies instead. Sometimes knowledge helps but being able to control emotions and habits around food is the effective part! Thanks again for all the knowledge, Jeremy!
Knowledge is power, willpower is secondary to that. It's easy to stick to a diet that makes you happy, you just gotta look at it from all angles and work around your weaknesses. My weaknesses are overconsuming fruit and vegetables since my parents used to highly limit those. (I was bloated 24/7 and missing essential fats by meeting protein goals and filling the rest with absurd amount of fruit and vegetables.) As well as liquid calories, I either overconsume coffee, tea, diet-soda (only at my parents, I'm too cheap for them myself.) And don't drink enough water. For veggies and fruit willpower is enough, since you'll always get to have them, just 'normal' amounts. I get rewarded by feeling way less bloated and my wallet is grateful too. For liquid calories I've allowed myself a 220kcal budget on it, 2x faux iced white chocolate mocha (10-15g white chocolate protein powder, sugar-alternative, vanilla extract, dash of salt, coffee, ice and 1/8tsp xanthan.) And 15g max chia seeds in my water throughout the day, it somehow makes me drink more and a little bit goes a long way. I'm aware it's tasteless, but I guess I love texture?
@@esmee6308 Wow, I never heard of parents limiting fruit and veggie intake while growing up! I remember I had a client who was doing weight watchers (WW) and WW considered fruits and veggies all ZERO points. So, guess what? She ate tons and tons of fruit to fill her belly with volume. When I asked her to log her food for three days, I found out she was consuming around 1000-1200 calories per day from fruit alone! Totally nuts! The volume of fruits must have been crazy for her to hit that amount. I'd never heard of anyone mixing chia seeds with water to increase their water intake. But if it works for you, that's great! I've never really eaten chia seeds either but I heard they expand pretty largely in water right?
@@TimothyLeeMSOTCPT Chia seeds expand in water and it kinda give this mini bubble tea effect. It's going to sound weird but I just like some texture in my mouth so it both makes me drink more and it's sort off this snack thing, due to the expanding it's ~70kcal on a high water day to last me the whole day. And my parents are just a bit mental, they're 200kg themselves and stuffed me as a child, demanded to decide my portions and what I ate. When I lost weight (as your typical teen I stopped eating except for dinner) they just upped dinner intake. I was forced to sit in the kitchen until I ate it, if I slept there I wasn't allowed to go to school until the meal was done. As an adult I realise my stepdad especially is a bit of a feeder and I grew up in an abusive home, not much to do about it now. On the bright side, all my 'cheat meals' are healthy stuff, veggies, fish, fruit and lean meats. We had tons of meat but always drowned in creamy sauces if it was lean. I practically only ever go over my calories when I purchase too much food and it's about to go off, so far I've only ever thrown away some zucchini (the peels even...) I'm obsessive about food-waste and it's a problem I'm working on, mostly through planning but I do remind myself rather straight in the trash than use my body as a trash-can.
@@esmee6308 Wow, you had an intense childhood but I'm glad you are taking control of your life now. The abuse you endured growing up in that household during formative years was not right. I'm sorry you had to go thru that :( But, it sounds like you are making really good choices now and treating your body better than ever before. Also, about liking texture in your mouth... lol... yeah, it might sound funny but it's actually pretty normal! I think texture plays a big role in what we choose to eat and we can use it to our advantage if we're aware! So, chia seeds in water is a great strategy to get you to drink more water. Better than the tapioca balls in full sugar bubble tea LOL now that's a calorie monster!
been doing keto for a year and a half; went from 280 in mar. 2019 to 180 in mar. 2020 dropped down to 165 by the summer of 2020 Now I am bodybuilding, floating between 180~190, and gained AT LEAST 15 pounds of lean muscle - - everything had changed for me
@@paladindanse98 why you picking on that guy ? He is not even advertising he just saying his opinion also he has good body but his channel is flagged for kids that's why he isn't really gaining subs .
I am currently in the process of attempting body recomp and lower body fat weight - this guide is amazing. I have just been being very conscious when I eat, but sometimes I end up not in a calorie deficit which completely defeats the purpose of what I'm trying to do. The research and data put in your videos give it so much more credibility. I will incorporate these tips into my diet - I never really thought of fiber as being important, now I do! If anyone has any other tips for fat loss, I'd greatly appreciate it!
Don’t you love when Jeremy Posts a video & you’re already spot on! I’ve switched my entire diet game to a caloric “bank” system with myfitnesspal & essentially cut out anything that isn’t low calorie dense or protein. As long as you are within your calorie target the only macro you should mind is protein, the rest will fall in line. 25lbs in, 20 to go!
I like the "invest" mentality versus the "deprive" approach to nutrition. Another great video with excellent use of graphics and meaningful comparisons. Keep it up!
@@Hagakure247 That's not necessarily true. Too much protein can negatively impact ketosis, but if you're weight training and looking to build muscle I wouldn't be afraid to consume more.
@@Hagakure247 But on fasting you just eat 1 or 2 meals a day where studies show that you should eat at least 3 protein meals during the day to gain muscles
Love the bank account analogy! When you get into a groove cutting, it becomes fun to think of the total amount of calories as something you can spend but you want to do so efficiently so that it blunts hunger, keeps you full and in a caloric deficit
What I really like about Jeremy is that he is inspirational and factual about his ideology of not just weight loss but how you go about it in order to achieve your goal and remain successful ...
Love this channel bc he actually sites research and talks about aspects of studies that give insight to the quality of the research. He doesn't just site some random article floating around.
Wrong. Boosting your metabolism and increasing leptin sensitivity IS the most rewarding thing. Because that way you'll oxidate energy faster and will be able to eat more, AND also will get full faster and stay full for longer.
Best tips for weight loss: Eat a high protein breakfast. Avoid sugary drinks and fruit juice. Drink water before meals. Choose weight-loss-friendly foods. Eat soluble fiber. Drink coffee or tea. Base your diet on whole foods. Eat slowly.
For me I have been Keto for 3 years down 65lbs and maintaining. I do carnivore for a week a month and my visceral fat has been going down big time and that is what I care about. I am 48 and my metabolic age is 42. The main thing is CALORIE DEFICIT! Coach Greg hates Keto but with all my food allergies its what I need to do for me . Great video Jeremy!
Yes, very true. But I think the very best diet isn’t a diet at all - it’s just making minor modifications (rather than big changes) to what you eat to make it healthier. As soon as you think “I’m on a diet”, that makes it sound like a chore, miserable, and you’ll be less likely to stick to it.
Exactly. For me I have a balanced whole food diet. I'm trying to up my protein intake though and manage natural carbs. I'm doing fine and am slowly making progress and it's a doable diet. Just stay fro.sugar and processed foods and you'll be fine. Then portion control of course for which I recommend green tea in the morning. The caffeine really works wonders by managing your sugar levels and reducing stupid cravings. Anyway to each their own but for real avoid sugar and processed foods and be discipline with your portions and the times you eat.
I’m on Keto for 3 months and intermittent fasting/OMAD for 2 month and Im ok with one meal or 2 meals a day. Yes I het hungry but don’t starve. It has been my lifestyle and from 210 lbs ive maintained 159-160 lbs. 👌
Started keto 3 years ago. Been off and on. Intermittent fasting is easier once the keto is done right. You really won't feel like eating once the fat and protein needs have been met.
I think 3 months is too short to say if a diet is really gonna be a 'lifestyle' long term. Lots of people feel great on keto anywhere in the first 6-12 months, then rapidly trend downward and crash like hell. Even harder once your down to low bodyfat %s IMO. It's probably a good diet to cycle...Not to mention - carbs are nice. For me at least, it's gotta be a diet you enjoy. Just my 2c.
JP I did just about the same, 205 - 160lbs (5'-9") in about 6 mos. on a plant based diet (doesnt feel like a diet been eating like that for 18 mos now) eating as much and as often as I wanted while still pigging out on oreos juice sickles IM NEVER HUNGRY....READ THE CHINA STUDY (Gonna have to cut the added sugars out to lose the last 10 lbs)
Jeremy, correct me if I'm wrong, but although intermittent fasting is nothing special for fat loss, it does have countless other health benefits that cannot be explained only by the loss of body fat. Had one NEJM review recently that seemed pretty interesting.
I dont know if you want special Jeremy's answer or if i could also help. Several Studys showed (with a little bit research you would find them), it's not the intermittend fasting what is the magic, it is the calorie defizit. Japanese as example in general eat low calorie meals (Soup, fish, loads of vegetables, rice). And like we know, there have a lot of old healthy person.
Mice subjected to if performed better at some mental tasks, had higher energy levels and slightly extended lifespan. Source is not out of my ass but too lazy to find. British doctor rangan chaterjee had on his podcast a researcher that focused on fasting and he described likely benefits and cleared some of the confusion. Though there is also something called fasting mimicking diet which you only do once in a while and effects are much more pronounced on the body.
Johann Schreiber actually it’s been shown that it’s the insulin lowering response that provides most of the benefits of intermittent fasting. Plus you are giving your gut and other organs a much needed rest. Trust me when I say that fasting is extremely beneficial for the body. Some people will benefit a lot more then others, if you’re already healthy then you may not benefit as much
IF matches well with the body's circadian rhythm so it should naturally work. If, for example, you do your eating of jeremy's recommendations during night hours i doubt the effects as he explains here would be the same.
@@kevinlochley6109 I think it's more accurate to say that fasting has some benefits, and some real not-benefits; depending on all common variables; duration of the fast. BMI profile of the individual. The jury is very much 'out' on this, but prolonged and habitual over-fasting can do some serious damage, eg, cortisol, ketone bodies, HGH and FFA's are also evolutionary signals to the organism that the environment is harsh, resources are scarce, and thus 'unnecessary' functions (like hair growth and muscle protein synthesis) should be slowed/halted until a food source can be found.
Good advice! I got burnt on tortilla shells. I bought one size that was "taco" size, it wasn't very big. I kept filling them with spicy lentils until I had 7 wrapped up. Only then did I look at the calories, 140 calories for EACH "taco" tortilla. For 7 that's 980 calories for JUST the bread, while they weren't very big and I thought I was being healthy by stuffing them with lentils. I found a BIG burrito tortilla that was whole wheat and just 200 calories each, so I made ONE big lentil burrito and cut out 780 calories per meal. Watch out for calorie count, even simple foods from the store might have TONS of oil or fat added into them.
I think it depends on the person. Ive been on carnivore diet for 7 months and due to feeling satiated after a couple lbs of meat it kind of naturally promotes intermittent fasting. I no longer have energy crashes, I've lost 50lbs, and feel healthier than ever. Inflammation is completely gone and my muscles have never grown this fast while also trying to lose weight. People need to figure out their body. Also I hated calorie counting and always feeling bloated
Thanks Jeremy for this video. As someone who fell off keto and gained all the weight back, and has been going insane trying to find the right diet, this video is exactly what I needed. Thanks again.
For years I was confused by all the different diet fads, and I tried most of them but now I understand why some work for me and some don't. Thank you!!!
I am doing this at the moment, I am an ex keto person, I love and do still keto like diet but higher carbs, and I love it, I doubled my veg intake and reduced fat from food and my belly got smaller but the scale hasn’t moved, and satisfied, more fuller since I eat cauliflower broccoli and carrots frozen veg every day, it’s delicious with knorr veg seasoning, again, instead of butter. And I eat clean clean clean
One change I've made is I'm using extra light virgin olive oil and safflower oil mixed together in a squeeze bottle as my oil source. They're both have a light taste they have a high smoke points they can be used in baking without altering the flavor and they are high in both poly and monounsaturated fat.
Why does everyone focus only on calroies and not the nutrients. Knowing how vitamins, other nutirients etc play their part in our diet is crucial to overall health. It also is important to know how the vitamins can correct certain health issues, espcially if a person has a fatty liver, insulin resistence, bone issues etc.
I felt like I was the only one in the comment section who noticed that. There's so many nutrients he's telling people to drop by suggesting they drop certain things like walnuts
His physique is actually super ideal and attractive to me. If I could wish up my own boyfriend I would choose to make him look like this 😂 And I’m sure that most girls would also agree. This body type is super classy and healthy and sexy. Never found extremely buff guys that attractive
Laura Vandzura well you got that right ! . Those big buff roided out guys u know are never good . Their ego is too high and they look unhealthy with fake muscles . I also heard they don’t perform well in bed 😂
Lost 100lbs/45kg (im 195cm) with intermittend fasting and daily cardio (at least 10km/d). So yes it works and I keep doing that and I didn`t regain the fat in the last 3 years. But I can totally understand, that this is not the way for most people. For the last few % body fat I want to loose, I'll focus more on healthier food and more weight training (and keep the 18/6 eating window).
This is all good but the problem is I don't want to feel full and bloated, I want to feel satiated and not hungry. the only foods that managed to do that for me so far was fatty meat and saturated animal fats. I feel satiaty for the first time in my life and I can't even over eat on them its impossible. Even if ate more I wouldn't be bloated and I wouldn't gain weight, but the best part is that I have no bloating without all this fiber. Fiber can make you feel full in a bad way but the moment you go to the toilet you ll have to eat again the hunger is always there. P. S. My skin is glowing and I got rid of cystic acne I also wake up in the morning instantly without crashing and I cured my chronic constipation. Lastly I managed to cure my allergies just by removing carbs I couldn't believe how inflammatory they were that they fired up my allergies instantly to the point I got anaphilactic shock, even high fiber vegetables and fruits triggered them .
Yeah Anti Inflammatory diet is the way to Alkaline Body PH & achieve total Nutrition. 100 Essential Minerals & Phyto Nutrients. Also, you can detox Aluminum & Mercury from your body with Herbs such as Ginger, Ginseng, Turmeric, Elderberry, Astragulus, Eleuthero Root, Macha Root, & Kratom. Omega 3 & 9 Fats are the only ones worth consuming.
I faving the same problem , I'm always hungry so i jump on low calorie food aka veggies and fruits but always feel terrible from bloating and gas I'm struggling from Constipation from past 1.5 year , i have eliminated much fiber from my diet and started initiative eating but my hungry levels are always up 🥺
@@CuDerRaGer right now I keep my meals simple. Since I live in Europe and specifically in Greece in a small island our meats and meat products like cheese and dairies are pretty good quality and clean, they re pasture raised and grass-fed from a local farm near my house. I basically eat beef ground 85% lean 15%fat or 75%lean 25% around 1000-1100gr 100gr I season it only with raw sea salt and oregano, mussels 90-100gr, liver chicken or beef around 100gr and 250gr cassein whey high fat goat cheese its called manouri you can Google it. I split all these into 2 meals per day 6 hours gap and I fast the rest time, my total calories are around 4k. I m 193cm tall and I weight 85kg. Every 2 days I change the beef with fish I prefer salmon or sardines wild caught. I cook them in the oven lightly so I can get my omega 3 pumped. That's pretty much it. I used to eat eggs, pork and ghee but my omega6 were too much and the combination made me lethargic and sluggish so I removed them. For me this meal plan works pretty good I can feel satiety and I never get bloated. I keep my allergies in control and my autoimmune diseases never flare up so my skin is clean and clear. As a bonus I found out that my hormones regulate better now so I make more vitamin d, which I was deficient for years and I noticed with this diet I can lean bulk without getting fat. Also I no longer have any burps, farts or problem with bowel movements and my sweat doesn't smell at all. The best thing is that I have stopped every single supplement and I feel great. I don't even use cod liver oil anymore.
@@umekulsum3172 you should try to remove any raw vegetable and see how you feel. I would stay away completely from carbs if I were you at least for a month to see how you feel. If you can't give carbs at least eat only crussiferous vegetables and boil them or cook them as much as you can so they ll be easy for you to digest.Also I would remove any plant based fat and I would add more animal saturated fat like more fatty meats and fishes and dairy like hard fermented goat cheeses kefir and feta cheese. I hope you can find a good diet for you needs that would keep you satieted.
I was never fat but tried out if and keto for a little bit. All your cravings disappear and you never really feel hungry, but you still have a healthy appetite once you get food. For me it was more a problem to get enough calories. So these are really some great points if you want to loose weight. You don’t have to torture yourself with caloric deficit. Doing IF is really easy once you get used to. No easier way to cut calories than just leaving out a meal. Also supposed to be quite beneficial for health, that’s why I tried it out.
If I’m at my parents home where there’s plenty carbs and especially sweets (which I can’t resist when they’re in front of me) I get really strong craving after eating that for a few days. Doesn’t bother me that much since I’m not fat, but just doesn’t feel right having these cravings for sweets non stop.
As you said, the common thread across all the diets that you mentioned fail long term is they find a way to manage hunger so you stay in a calorie deficit. You also mention they fail because they aren't sustainable? How is this one different? What guarantees it is more sustainable than the others? I see it a bit differently, what's common in dieting is calorie restriction. Calorie restriction as a fat loss method is flawed. The body adapts its metabolism/energy requirements hence weight loss plateaus. This requires even deeper calorie cuts that the body will adapt until you give up and reset hence gaining all the weight back. Perhaps look into the impact of what you eat on your sugar control/fat access/satiety hormones which will give you a different perspective on why eating certain foods is recommended and is sustainable because it has no detrimental impact on your metabolism.
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Hi Jeremy. I just wanted to mention that fiber not only makes you hungry due to slowing digestion. It actually feeds bacteria at the end of the GI tract. It seems that those bacteria can trigger mechanisms in humans that make us feel hungry. By eating fiber the food travels longer before being absorbed, hence stopping the bacteria’s signals.
Yeah, he has a great understanding of what works and what doesn't through his years of coaching. He preaches low calorie dense foods to help suppress hunger. It's hard to think of any bad advice he has stated.
Its not really "listening to greg". Calories in out is plain fact and the society and this industry is just too ignorant. Greg the doctor does an amazing job of a lead who speaks up the truth. Its great to see others follow the right thing
This is a very non-nuanced way of approaching the fitness industry. Yes, Greg has an impressive resume, but Jeremy has managed to get in good shape while holding a full time job (mentioned it in one of his previous videos), not using steroids, and perhaps not having the genetic advantage of a pro body builder like Greg. It's a hell of a lot easier building a great body when you use PEDs, don't have a real job, and have elite genetics. I'd argue that in context Jeremy's accomplishments are more impressive and his advice is more inspiring for Average Joes like myself.
@@jorjitbhullar5023 Greg has great genetics and as a natural in his younger days, built a very impressive physique. Greg didn't start using PED's til later on in life. He is very open about this. Greg also works his butt off w/all of his clients and videos he puts up on a daily basis. Inspiration doesn't really matter if the information is incorrect. Greg does appear to be right 99.5% of the time compared to Jeremy who needs to be a bit more thorough at times. That said, always best to hear all points of views and make your own opinion on what is right and wrong. But when in doubt, trust the Doc.
Jeremy, in the "liquid calories" study section(9:03), I feel the following should've been mentioned or noted somewhere by you or Jackson Peos: (1) the blood work: "we did not detect differences in glucose, insulin, and ghrelin concentration in response to the high‐protein liquefied vs. solid meals". (2) Subject ratings were subjective: "Subjects were instructed to make a single vertical mark at the appropriate point between the two anchors on each scale to indicate their subjective feelings." (3) "all subjects had to finish their meal within 20 min". ~19 minute average for both groups. liquefied version was eaten w/a spoon. (4) each person had the same amount of water (solid=glass of 750ml; liquid=mixed with 500 ml water and 250 ml water to drink). (optional) the study mentioned in the discussion section, that "the thickness of meal‐replacement diet shakes had a direct and significant effect on hunger intensity". Though I suppose that was implied in the video, I think viewers would've liked to have heard that tip. Also(10:22-10:40), what in the world would be the whole-food counterpart to 'soda', straight sugar? I know why you mentioned that, I just found it funny to be included there.
I lost 20 lbs on Keto, improved my eating, eating less and better, and have maintained it over a year. No problems. Plus I lift, swim, and train with KB’s. My blood numbers are great. Works as science says. LDL goes up and who knows for sure if that’s good or bad with new studies. So, sorry, have to disagree with some statements made here. However, we’re all different
Decal Tyr someone didn’t watch the video 👀 this is what he says in the first couple minutes, the rest of the video is how to feel full and avoid common pitfalls while doing this
Hey Jeremy, can you make a video on "how to correct scoliosis at the gym"? It would be awesome for poeple who have scoliosis and you would be the first on TH-cam to make a video like this because all the video for scoliosis are basic stretches that does not help, thank you you 💪 (like so that he sees this comment)
I just discovered your channel Jeremy, thank you. Have started strength training and eating healthy but struggling tp lose the weight. It is comforting to know how easy it is to step out of the calorie deficit when you don't track macros.
It's amazing - a young guy with no insulin resistance and a normal metabolism telling people not to eat low carb. Who would have thought? It's also amazing how many people say "eat this to lose weight" when not eating is exactly what you should do.
Best diet I've had success with is a whole foods diet with low carb for body building. You eliminate processed carbs for most of your meals and cut the sweets. You feel better eating tons of green vegetables and proteins without sugar. If I'm feeling weak I will refeed with complex carbs, but otherwise I'm pretty satiated with fatty meats and vegetables.
I have tried all different approaches and they all work if you make it your lifestyle and a daily habit. Thats it, calorie deficit, daily habit, diet you can do effortlessly. You also have to take things like social life, mental health, stress, etc into account when losing weight. The nutritional science is pretty simple, but the psychology of it its the most hard but the most important. From someome who was morbidly obese to now someone lean who can see his abs, I really found my stride and I hope other people do it as well, its possible but it takes patience, habit creation, and not being so unforgiven to yourself.
Fasted cardio and keto, helped me lose around 100lbs of body fat over a 1 year period, while visibly gaining muscle. I was pretty obese so maybe that had an effect on my end results. I have been able to retain my new wight over the years.
Makes sense. Eating a larger quantity of solid foods would stretch the stomach and inhibit ghrelin (the hunger hormone) but also activating all of the other metabolic enzymes like leptin giving a sort of fat burning effect from eating.
Hey Jeremy, could you maybe make a video of exactly what to look out for on food packages, and include ratios etc. For example, how much sugar/100g is too much, how much fibre:calorie ratio will keep us full. I’ve been looking for a video like this forever
As often the case, great video. I will however correct the reason for failing to remain at a caloric deficit. We do not, me included, fail to do so because of hunger. We fail to remain at a deficit because we enjoy eating. We eat because it tastes good, not because we are hungry.
That's exactly how I lost 130 pounds. Because IF was easier to sustain, I wasn't struggling losing weight at all and wasn't even hungry. Now that I stopped IF and eat 4 meals/day to build muscle it's a nightmare :). I think I'm gonna switch back to IF again because it was healthier and easier. IF is more like a way of living, a mindset more than a diet. It's been 6 months since I stopped IF and everything went to hell, I gained back 10 pounds because it's not sustainable for me, I eat low calorie dense foods like a whole salad/day with the famous anabolic ice cream etc but my body doesn't want me to feel full which is quite annoying :). And so, I developed some kind of binge eating disorder that I didn't have with IF. What's insane is the low calorie amount I eat a day with all the sport I do and the fact that I'm not gaining muscle, so frustrating. Problem with food is that in France we don't have low calorie tortillas or 0 calorie good tasting stuff like you guys have, which is why it's harder for me. In America you have all the keys to lose weight.
I do IF and did OMAD for over a year lost 60-70 lb's but I wasn't obese, I gained 30 lb in muscle mass on OMAD one meal a day, after I started lifting weights, I now do 20/4 but I still only eat one meal a day sometimes 2, and my weight stays the same, still have all my muscle and building more consistently. You shouldn't count calories, nobody should, the body doesn't count calories. Intermittent fasting is the best lifestyle of eating and mindset, it helps you form a good relationship with food, you should just eat till you're full.
@@Travis6414 I agree and that's what normal people should do, but if I eat until I'm full I'm gaining back those 130 pounds in a month. For now I'm focusing on going back to maintenance, keeping a stable weight and getting my energy back to train harder in the gym and gain muscle. Did you try eating 3-5 meals/day ? You will probably see good results in muscle gain even though IF is a really good way of living. Kids should never be obese, that'll fuck up everything in their life in ways you don't comprehend.
You can't gain muscle if you are eating a "low calorie amount" per day, you have to at least eat around the same amount of calories per day as your body is burning to start building muscle, if not a few hundred surplus calories per day. You should be gaining some weight if you are trying to build muscle, just don't gain weight too fast.
@@MonkeyKong38 I used to eat all day before a few years ago, before IF, when I do eat 1 meal a day, I'm usually never hungry again, but if I don't eat enough protein or fat I'll end up eating a 2nd meal to fill in the space. My one meal btw is always a plate of vegetables usually the same veggies, some protein like tuna salmon, egg and for fats, avocado, and some cheese, just cheaper and easier for me at this time, it's been enough food that I gained 30lb since starting weight lifting 30lb mostly muscle, also it's all from 2 10 lb dumbells, because that's all I had at the time. I made it work. And I have much more muscle now than I did before.
I tracked down the article here cause I was wondering if they all ate in the same time period(which they did, averaged 19 minutes, both groups): onlinelibrary.wiley.com/doi/full/10.1038/oby.2010.258
Btw, he did link his full written article in the video description above: builtwithscience.com/best-diet-to-lose-fat/ That article did provide links to his references, except he did not provide a link to the study he and Jackson Peos discussed in the video.
Fasting is not a diet, that's why it works, also a calorie is not a calorie, our body is not an oven that just burn calories they way they came in it responded differently to each macro.
Yes! Fasting isn't a diet, it's a way of eating, a lifestyle, and it's popular, because it works, just because it's popular, (which is a good thing, more people should be doing it) doesn't mean it doesn't work, a lot of, if not all fad diets don't work because they are just that a specific diet that works for that, specific person, just somebody trying to sell you their meal plan, book, guide or whatever, great comment btw👍
Man I had monster discipline when I lost 20kg, after that I'm stuck at 70 with a fat layer covering my abs because my will to lose fat is way way way weaker now. But when I lose it I know I won't get it back because even now I don't let myself gain weight.
Try out some delicious and filling meals: Long story short, I had to lower my calories so much because of quarentine and the absence of NEAT, so i decided to try out some recepies like oats-eggs-egg whites-fruit pancakes (💯), popcorn with greek yogurt (🔝), huge sandwiches with tuna, tomatoes and lettuce, wraps with chicken and lots of veggies... And I am really amazed with the results, and I even feel way fuller than in a surplus
@@alejandromayofret4526 Thank you for the advice man. I think I'll just force myself to not eat crap, that's my only issue I can't stop myself from eating crap.
@@tripaloski_6971 maybe you should limit then, it is not going to be susteinable in the long run. Using myself as an example, every friday i eat out with my friends wherever, I simply eat a little bit less that day and thats it, fitness Journey is also about enjoying life Man. This doesnt mean to be eating crap all day long, but if you just want to eat a couple donuts, replace your carbs source with them and dont feel guilty!!
Most people only say "calorie deficit" But its more than that because I did that shit for months and I never lost my belly/hip fat and I even went to a doctor because of it and she said its genetics...
Love your content. As a cater and food stylist consider a colored plate to bring more color to your prepared food. Keep up the great content. David jenson Chicago
@@kuba197880 It's neither. It's neither trash nor a fad diet. OP is right, it's not a diet. Not sure why I feel the need to defend it when I don't do it and don't recommend it to people. However, it's not a trash fad diet. It's a way of eating that helps some people manage their calories. It's not going to make you lose weight, it's not detrimental. Personally, I prefer to do the exact opposite, which is grazing. Nothing magical about that either. Most people find it harder to manage with that. There's nothing magical about when you eat. It's not anything you said though.
@ 10:11, that is why when I used to use the Nutribullet, and I was all crazy about smoothies, I was probably taking in way more calories than I knew. Because after that smoothie, I was as satiated, and thus, ended up eating more, because my brain was signally for more. Cool study Jeremy. Thanks for posting.
IF and low carb aren't just about calorie restriction, or feeling full, Its also about keeping insulin low, regulating hormones and eliminating trigger foods. 1000 calories of chicken and brocolli act totally different in the body compared to 1000 calories of poptarts and twinkies. You can thrive off meat and fat, you can't thrive but can survive off oats and veggies. If I eat oats and egg whites, I'm going to be starving in an hour. If I eat whole eggs cooked in butter, I can go all day. One tablespoon of coconut oil barely spikes insulin while a cup of air popped popcorn will send insulin through the roof.
Wrong!! If you're trying to lose fat then caloric deficit is what you need yes. However when trying to gain muscle, there's no reason to go into a caloric surplus. Believe it or not you can build muscle at maintenance and a caloric deficit. Don't bulk main gain!! ( Watch Greg doucette on TH-cam he talks a lot about that kind of stuff and even the stuff mention this video that'm sure Jeremy got it from
Insulin matters, n-6 PUFA matters. Addiction to carbs matters. Meat heals, everything else is pretty much a waste of money. That’s what 3 years experience tells me.
Here's my point on this. What if instead of cutting calories, we focus on increasing our metabolism speed? That's a far better strategy don't you think? That's how I do it. I'm focusing on reverting my insulin resistance, and also boosting my leptin sensitivity so I feel full faster and for longer.
Very clear yet informative video ,I really like the fact that you always use scientific articles to backup the informations and the tips you're giving us.. I will definitely subscribe .
Ahmed Al Junaibi this video does not account for insulin spikes carbs give us. When insulin is high it’s hard for a lot of people to lose weight. Especially for people who are insulin resistant. I am the same way as buster. It just depends on your body type and what type of energy your body prefers.
1. SWITCH LOW DENSITY FOOD FOR HIGH DENSITY FOOD a. Activate stretch-receptors in gut b. More chewing + Longer mealtimes c. Typically high in fiber 2. Limit your fat-intake (of those healthy fats too - don't overdo them) a. Giver dårlig mæthedsfornemmelse b. Har det dobbelte antal kalorier per gram (compared to carbs) 3. Limit your intake of liquid calories
Intermittent Fasting & Paleo combined gives best energy & fills all Nutrition gaps. Getting just macros still makes you feel inadequate. We also need 100 Essential Minerals & over 800 Phyto Nutrients daily along with the Omega 3 & 9's.
Yes, it is definitely the most effective way to limit hunger and daily calorie intake. It's not magical, you still have to eat in a deficit to lose weight, but it is far easier to eat in a caloric deficit under intermittent fasting than most other diets.
No you cannot break the law of thermodynamics, but there is a lot more going on in the body. There are wasted calories and calories spent converting different forms of energy. Hormones also play a MASSIVE role, namely insulin. But hey, im not gonna argue, not worth it.
You’re not wrong, but doesn’t mean that’s the ideal way. As the other guy said hormones play a huge role. Way of eating can greatly affect metabolism for example. You don’t want to slow down your metabolism when wanting to loose fat, but way too often that’s exactly what happens.
As mentioned in the video, you can download your free copy of the fat loss meal plan here: builtwithscience.com/mealplan/ . Let me know how you like it!
I’ll check it out!
Me too..
You earned a sub in me from this vid Jeremy. Quality video production, absolutely awesome information, and you didn’t over complicate it or over simplify it. Can’t wait to see more!
Jebish Bhetwal ur overthinking it man it’s the same regardless of your posture. Lose weight
We appreciate the quality content and the consistency you put on here jeremy, we really do
Props to the people in that study that had to eat liquid chicken! 😂
Yeah, I'd guess that it was kinda like soup as they had to eat it with a spoon and had 250ml of water to drink as well... within 20 minutes
Натан Роберт Дззпроуз Здравствуй
My thoughts exactly!
Second that!
The tatoo kind of makes me take the scientist less serious.
I like how Jeremy didn't just say, "eat less, move more." He actually explains how you should substitute foods for higher volume, lower calorie, higher fiber foods. Also, I've had so many people say, "I can eat this right? It's healthy?" and I have to explain to them that just because it's "healthy" doesn't mean you can eat unlimited amounts of it! Yes, foods can be healthy but you can also overeat on healthy foods! I've also had clients who have had trouble with liquid calories. It's hard to ween them off it even though they know it's causing them to consume more calories than if they ate the fruit or veggies instead. Sometimes knowledge helps but being able to control emotions and habits around food is the effective part! Thanks again for all the knowledge, Jeremy!
Knowledge is power, willpower is secondary to that. It's easy to stick to a diet that makes you happy, you just gotta look at it from all angles and work around your weaknesses.
My weaknesses are overconsuming fruit and vegetables since my parents used to highly limit those. (I was bloated 24/7 and missing essential fats by meeting protein goals and filling the rest with absurd amount of fruit and vegetables.) As well as liquid calories, I either overconsume coffee, tea, diet-soda (only at my parents, I'm too cheap for them myself.) And don't drink enough water.
For veggies and fruit willpower is enough, since you'll always get to have them, just 'normal' amounts. I get rewarded by feeling way less bloated and my wallet is grateful too.
For liquid calories I've allowed myself a 220kcal budget on it, 2x faux iced white chocolate mocha (10-15g white chocolate protein powder, sugar-alternative, vanilla extract, dash of salt, coffee, ice and 1/8tsp xanthan.) And 15g max chia seeds in my water throughout the day, it somehow makes me drink more and a little bit goes a long way. I'm aware it's tasteless, but I guess I love texture?
@@esmee6308 Wow, I never heard of parents limiting fruit and veggie intake while growing up! I remember I had a client who was doing weight watchers (WW) and WW considered fruits and veggies all ZERO points. So, guess what? She ate tons and tons of fruit to fill her belly with volume. When I asked her to log her food for three days, I found out she was consuming around 1000-1200 calories per day from fruit alone! Totally nuts! The volume of fruits must have been crazy for her to hit that amount.
I'd never heard of anyone mixing chia seeds with water to increase their water intake. But if it works for you, that's great! I've never really eaten chia seeds either but I heard they expand pretty largely in water right?
@noel hopley moving more in my bowels haha
@@TimothyLeeMSOTCPT Chia seeds expand in water and it kinda give this mini bubble tea effect. It's going to sound weird but I just like some texture in my mouth so it both makes me drink more and it's sort off this snack thing, due to the expanding it's ~70kcal on a high water day to last me the whole day.
And my parents are just a bit mental, they're 200kg themselves and stuffed me as a child, demanded to decide my portions and what I ate. When I lost weight (as your typical teen I stopped eating except for dinner) they just upped dinner intake. I was forced to sit in the kitchen until I ate it, if I slept there I wasn't allowed to go to school until the meal was done. As an adult I realise my stepdad especially is a bit of a feeder and I grew up in an abusive home, not much to do about it now.
On the bright side, all my 'cheat meals' are healthy stuff, veggies, fish, fruit and lean meats. We had tons of meat but always drowned in creamy sauces if it was lean. I practically only ever go over my calories when I purchase too much food and it's about to go off, so far I've only ever thrown away some zucchini (the peels even...) I'm obsessive about food-waste and it's a problem I'm working on, mostly through planning but I do remind myself rather straight in the trash than use my body as a trash-can.
@@esmee6308 Wow, you had an intense childhood but I'm glad you are taking control of your life now. The abuse you endured growing up in that household during formative years was not right. I'm sorry you had to go thru that :( But, it sounds like you are making really good choices now and treating your body better than ever before.
Also, about liking texture in your mouth... lol... yeah, it might sound funny but it's actually pretty normal! I think texture plays a big role in what we choose to eat and we can use it to our advantage if we're aware! So, chia seeds in water is a great strategy to get you to drink more water. Better than the tapioca balls in full sugar bubble tea LOL now that's a calorie monster!
been doing keto for a year and a half; went from 280 in mar. 2019 to 180 in mar. 2020
dropped down to 165 by the summer of 2020
Now I am bodybuilding, floating between 180~190, and gained AT LEAST 15 pounds of lean muscle - - everything had changed for me
Congrats man
Keto is great to slow weight and it works, albeit that it’s restrictive; but I would always put the weight back on
It's satisfying to see Jeremy clear up dieting myths and give out some practical recommendations. Great video 👌🏼
Agree! Low calorie dense foods are just the way to go for 95% of the people
Love how you are everywhere commenting on other fitness TH-camrs to get your channel known.
@@quatie yesss!!! true man, i too observed it.
😂😂😂;-):-D
@@paladindanse98 why you picking on that guy ? He is not even advertising he just saying his opinion also he has good body but his channel is flagged for kids that's why he isn't really gaining subs .
Freddy Mercury This guy just clout chases through the comment section, just seen him on Greg Doucette’s channel 🙄🤦🏻♂️
This guy just taught me more in 13 minutes than any paid fitness plan I’ve ever bought. Big thanks to making things free and accessible.
9:17 a moment of silence for the guy that drank a whole blended chicken with water for science......
Basically chicken soup. Delicious.
Ewww
No wonder their appetites went down 😆
Bodybuilder Chul soon did
Its just so hard to go on diet when you're at home and your mom is cooking all the time. And as Asian, we love to splurge on rice. RICE!
Maybe have a talk with her, my mum was surprisingly helpful when I explained I wanted changes to my diet
My dad is constantly bbqing and smoking food with his set up outside but I make my own food still
Try brown rice
You don't have to skip on that. Have a small portion of it and then add your own stuff on the side to fill you up, like fruits and vegetables
Learn to cook your own food and you'll have a way easier time.
I am currently in the process of attempting body recomp and lower body fat weight - this guide is amazing. I have just been being very conscious when I eat, but sometimes I end up not in a calorie deficit which completely defeats the purpose of what I'm trying to do. The research and data put in your videos give it so much more credibility. I will incorporate these tips into my diet - I never really thought of fiber as being important, now I do!
If anyone has any other tips for fat loss, I'd greatly appreciate it!
The way Jeremy explains everything & adds all of the articles & science in his videos is just top notch. 👌🏻
Don’t you love when Jeremy Posts a video & you’re already spot on! I’ve switched my entire diet game to a caloric “bank” system with myfitnesspal & essentially cut out anything that isn’t low calorie dense or protein. As long as you are within your calorie target the only macro you should mind is protein, the rest will fall in line. 25lbs in, 20 to go!
My boy Jeremy always posting exactly what I need, when I need it
I like the "invest" mentality versus the "deprive" approach to nutrition. Another great video with excellent use of graphics and meaningful comparisons. Keep it up!
Keto and intermittent fasting is the best thing I've ever done. Labs are all good, my skin and gut health are best they've ever been.
Isnt it mandatory though to eat more protein meals during the day to maximize muscle growth ?
@@simple-gadgets1409 On Keto you dont eat less Protein than normal people should.
@@Hagakure247 That's not necessarily true. Too much protein can negatively impact ketosis, but if you're weight training and looking to build muscle I wouldn't be afraid to consume more.
@@Hagakure247 But on fasting you just eat 1 or 2 meals a day where studies show that you should eat at least 3 protein meals during the day to gain muscles
@@simple-gadgets1409 but this vid is not about gaining muscles.
Love the bank account analogy! When you get into a groove cutting, it becomes fun to think of the total amount of calories as something you can spend but you want to do so efficiently so that it blunts hunger, keeps you full and in a caloric deficit
What I really like about Jeremy is that he is inspirational and factual about his ideology of not just weight loss but how you go about it in order to achieve your goal and remain successful ...
Love this channel bc he actually sites research and talks about aspects of studies that give insight to the quality of the research. He doesn't just site some random article floating around.
Diet has got to be the most challenging but most rewarding thing when it comes to weight and fat loss 💯
Wrong. Boosting your metabolism and increasing leptin sensitivity IS the most rewarding thing. Because that way you'll oxidate energy faster and will be able to eat more, AND also will get full faster and stay full for longer.
Best tips for weight loss:
Eat a high protein breakfast.
Avoid sugary drinks and fruit juice.
Drink water before meals.
Choose weight-loss-friendly foods.
Eat soluble fiber.
Drink coffee or tea.
Base your diet on whole foods.
Eat slowly.
insoluble fiber also works no? like apple skins and brocalli
@@healthyking5161 soluble ones are better, apple contains both.
what are some examples of foods that contain a high concentration of soluble fiber?
@@pandasensei4203 Root vegetables, such as carrots, parsnips and potatoes.
Celery, cucumbers and courgettes.
Can you drink smoothies?
For me I have been Keto for 3 years down 65lbs and maintaining. I do carnivore for a week a month and my visceral fat has been going down big time and that is what I care about. I am 48 and my metabolic age is 42. The main thing is CALORIE DEFICIT! Coach Greg hates Keto but with all my food allergies its what I need to do for me . Great video Jeremy!
The best diet to lose body is the diet that you can actually stick to
Yes, very true. But I think the very best diet isn’t a diet at all - it’s just making minor modifications (rather than big changes) to what you eat to make it healthier. As soon as you think “I’m on a diet”, that makes it sound like a chore, miserable, and you’ll be less likely to stick to it.
I can stick best to Candy and bars
And feels Like I'm dieting
@@dStayingAnonymous8476 haha yeah indeed!
Exactly. For me I have a balanced whole food diet. I'm trying to up my protein intake though and manage natural carbs. I'm doing fine and am slowly making progress and it's a doable diet. Just stay fro.sugar and processed foods and you'll be fine. Then portion control of course for which I recommend green tea in the morning. The caffeine really works wonders by managing your sugar levels and reducing stupid cravings. Anyway to each their own but for real avoid sugar and processed foods and be discipline with your portions and the times you eat.
This guy really knows what he's talking about... i haven't seen any other of these people talk sense before. You have helped me loose weight !
It’s a great vid but clearly inspired by Greg doucette
I’m on Keto for 3 months and intermittent fasting/OMAD for 2 month and Im ok with one meal or 2 meals a day. Yes I het hungry but don’t starve. It has been my lifestyle and from 210 lbs ive maintained 159-160 lbs. 👌
Started keto 3 years ago. Been off and on. Intermittent fasting is easier once the keto is done right. You really won't feel like eating once the fat and protein needs have been met.
It's not normal to be hungry
I think 3 months is too short to say if a diet is really gonna be a 'lifestyle' long term. Lots of people feel great on keto anywhere in the first 6-12 months, then rapidly trend downward and crash like hell. Even harder once your down to low bodyfat %s IMO. It's probably a good diet to cycle...Not to mention - carbs are nice. For me at least, it's gotta be a diet you enjoy. Just my 2c.
JP I did just about the same, 205 - 160lbs (5'-9") in about 6 mos. on a plant based diet (doesnt feel like a diet been eating like that for 18 mos now) eating as much and as often as I wanted while still pigging out on oreos juice sickles IM NEVER HUNGRY....READ THE CHINA STUDY (Gonna have to cut the added sugars out to lose the last 10 lbs)
best diet myth busting video ive seen in ages. clear, concise, evidence based and full of practical tips. well done!
Jeremy, correct me if I'm wrong, but although intermittent fasting is nothing special for fat loss, it does have countless other health benefits that cannot be explained only by the loss of body fat. Had one NEJM review recently that seemed pretty interesting.
I dont know if you want special Jeremy's answer or if i could also help. Several Studys showed (with a little bit research you would find them), it's not the intermittend fasting what is the magic, it is the calorie defizit. Japanese as example in general eat low calorie meals (Soup, fish, loads of vegetables, rice). And like we know, there have a lot of old healthy person.
Mice subjected to if performed better at some mental tasks, had higher energy levels and slightly extended lifespan. Source is not out of my ass but too lazy to find. British doctor rangan chaterjee had on his podcast a researcher that focused on fasting and he described likely benefits and cleared some of the confusion. Though there is also something called fasting mimicking diet which you only do once in a while and effects are much more pronounced on the body.
Johann Schreiber actually it’s been shown that it’s the insulin lowering response that provides most of the benefits of intermittent fasting. Plus you are giving your gut and other organs a much needed rest. Trust me when I say that fasting is extremely beneficial for the body. Some people will benefit a lot more then others, if you’re already healthy then you may not benefit as much
IF matches well with the body's circadian rhythm so it should naturally work. If, for example, you do your eating of jeremy's recommendations during night hours i doubt the effects as he explains here would be the same.
@@kevinlochley6109 I think it's more accurate to say that fasting has some benefits, and some real not-benefits; depending on all common variables; duration of the fast. BMI profile of the individual. The jury is very much 'out' on this, but prolonged and habitual over-fasting can do some serious damage, eg, cortisol, ketone bodies, HGH and FFA's are also evolutionary signals to the organism that the environment is harsh, resources are scarce, and thus 'unnecessary' functions (like hair growth and muscle protein synthesis) should be slowed/halted until a food source can be found.
Good advice! I got burnt on tortilla shells. I bought one size that was "taco" size, it wasn't very big. I kept filling them with spicy lentils until I had 7 wrapped up. Only then did I look at the calories, 140 calories for EACH "taco" tortilla. For 7 that's 980 calories for JUST the bread, while they weren't very big and I thought I was being healthy by stuffing them with lentils. I found a BIG burrito tortilla that was whole wheat and just 200 calories each, so I made ONE big lentil burrito and cut out 780 calories per meal. Watch out for calorie count, even simple foods from the store might have TONS of oil or fat added into them.
I think it depends on the person. Ive been on carnivore diet for 7 months and due to feeling satiated after a couple lbs of meat it kind of naturally promotes intermittent fasting. I no longer have energy crashes, I've lost 50lbs, and feel healthier than ever. Inflammation is completely gone and my muscles have never grown this fast while also trying to lose weight. People need to figure out their body. Also I hated calorie counting and always feeling bloated
What’re your go to meals when on carnivore?
Thanks Jeremy for this video. As someone who fell off keto and gained all the weight back, and has been going insane trying to find the right diet, this video is exactly what I needed. Thanks again.
If you reading this, have a good day and be safe. God bless you 🙏🏻❤️
omg jeremy: your free, genius, amazing content is too much for me to handle. YOU ARE MY HERO - thanks for SAVING US ALL!
For years I was confused by all the different diet fads, and I tried most of them but now I understand why some work for me and some don't. Thank you!!!
Keto is pretty magical, lost 24 lbs in 13 weeks.
Top notch video, seriously a one stop video for anyone who wants to get started on losing weight.
I am doing this at the moment, I am an ex keto person, I love and do still keto like diet but higher carbs, and I love it, I doubled my veg intake and reduced fat from food and my belly got smaller but the scale hasn’t moved, and satisfied, more fuller since I eat cauliflower broccoli and carrots frozen veg every day, it’s delicious with knorr veg seasoning, again, instead of butter. And I eat clean clean clean
The best thing I like about Jeremy is his voice.
Planet Drew it’s very soothing.
One change I've made is I'm using extra light virgin olive oil and safflower oil mixed together in a squeeze bottle as my oil source. They're both have a light taste they have a high smoke points they can be used in baking without altering the flavor and they are high in both poly and monounsaturated fat.
Why does everyone focus only on calroies and not the nutrients. Knowing how vitamins, other nutirients etc play their part in our diet is crucial to overall health. It also is important to know how the vitamins can correct certain health issues, espcially if a person has a fatty liver, insulin resistence, bone issues etc.
Because that's not what makes you be hot.
Protein and calories and you can be hot.
Just take a multivitamin and eat an orange
I felt like I was the only one in the comment section who noticed that. There's so many nutrients he's telling people to drop by suggesting they drop certain things like walnuts
@@ej4667 because you can get those nutrients for less calories else whete
This video is perfect! It frustrates me when people with zero results preach these fad diets. Caloric deficit and high protein is the key to lose fat.
I can relate to This guy . doesn’t have the most impressive physique, but he knows what he is talking about 👍🏼 and he is natural
I actually like his physique the most out of all the dudes on here. It's nice and lean. The overly shredded body never appealed me
His physique is actually super ideal and attractive to me. If I could wish up my own boyfriend I would choose to make him look like this 😂 And I’m sure that most girls would also agree. This body type is super classy and healthy and sexy. Never found extremely buff guys that attractive
Laura Vandzura well you got that right ! . Those big buff roided out guys u know are never good . Their ego is too high and they look unhealthy with fake muscles . I also heard they don’t perform well in bed 😂
giancarlos119 hahaha I’m sure they’d just crush whoever they were sleeping with 😂
His physique is great.
Lost 100lbs/45kg (im 195cm) with intermittend fasting and daily cardio (at least 10km/d). So yes it works and I keep doing that and I didn`t regain the fat in the last 3 years. But I can totally understand, that this is not the way for most people.
For the last few % body fat I want to loose, I'll focus more on healthier food and more weight training (and keep the 18/6 eating window).
A six pack is made in the kitchen! Great content as always bro.
I always say a six pack is BUILT in the gym, but it's REVEALED in the kitchen.
Six packs are for boy bands and junkies.
@@richarddaniel6896 found the guy with no 6 pack
@@Jiggy609 fr 🤣 there he is
Thank you Jeremy. The clarity you provide in your videos is amazing. Now it’s time to get lean💪🏻
This is all good but the problem is I don't want to feel full and bloated, I want to feel satiated and not hungry. the only foods that managed to do that for me so far was fatty meat and saturated animal fats. I feel satiaty for the first time in my life and I can't even over eat on them its impossible. Even if ate more I wouldn't be bloated and I wouldn't gain weight, but the best part is that I have no bloating without all this fiber. Fiber can make you feel full in a bad way but the moment you go to the toilet you ll have to eat again the hunger is always there. P. S. My skin is glowing and I got rid of cystic acne I also wake up in the morning instantly without crashing and I cured my chronic constipation. Lastly I managed to cure my allergies just by removing carbs I couldn't believe how inflammatory they were that they fired up my allergies instantly to the point I got anaphilactic shock, even high fiber vegetables and fruits triggered them .
Yeah Anti Inflammatory diet is the way to Alkaline Body PH & achieve total Nutrition. 100 Essential Minerals & Phyto Nutrients. Also, you can detox Aluminum & Mercury from your body with Herbs such as Ginger, Ginseng, Turmeric, Elderberry, Astragulus, Eleuthero Root, Macha Root, & Kratom. Omega 3 & 9 Fats are the only ones worth consuming.
I faving the same problem , I'm always hungry so i jump on low calorie food aka veggies and fruits but always feel terrible from bloating and gas I'm struggling from Constipation from past 1.5 year , i have eliminated much fiber from my diet and started initiative eating but my hungry levels are always up 🥺
Whats an example of your daily diet?
@@CuDerRaGer right now I keep my meals simple. Since I live in Europe and specifically in Greece in a small island our meats and meat products like cheese and dairies are pretty good quality and clean, they re pasture raised and grass-fed from a local farm near my house. I basically eat beef ground 85% lean 15%fat or 75%lean 25% around 1000-1100gr 100gr I season it only with raw sea salt and oregano, mussels 90-100gr, liver chicken or beef around 100gr and 250gr cassein whey high fat goat cheese its called manouri you can Google it. I split all these into 2 meals per day 6 hours gap and I fast the rest time, my total calories are around 4k. I m 193cm tall and I weight 85kg. Every 2 days I change the beef with fish I prefer salmon or sardines wild caught. I cook them in the oven lightly so I can get my omega 3 pumped. That's pretty much it. I used to eat eggs, pork and ghee but my omega6 were too much and the combination made me lethargic and sluggish so I removed them. For me this meal plan works pretty good I can feel satiety and I never get bloated. I keep my allergies in control and my autoimmune diseases never flare up so my skin is clean and clear. As a bonus I found out that my hormones regulate better now so I make more vitamin d, which I was deficient for years and I noticed with this diet I can lean bulk without getting fat. Also I no longer have any burps, farts or problem with bowel movements and my sweat doesn't smell at all. The best thing is that I have stopped every single supplement and I feel great. I don't even use cod liver oil anymore.
@@umekulsum3172 you should try to remove any raw vegetable and see how you feel. I would stay away completely from carbs if I were you at least for a month to see how you feel. If you can't give carbs at least eat only crussiferous vegetables and boil them or cook them as much as you can so they ll be easy for you to digest.Also I would remove any plant based fat and I would add more animal saturated fat like more fatty meats and fishes and dairy like hard fermented goat cheeses kefir and feta cheese. I hope you can find a good diet for you needs that would keep you satieted.
I was never fat but tried out if and keto for a little bit. All your cravings disappear and you never really feel hungry, but you still have a healthy appetite once you get food. For me it was more a problem to get enough calories.
So these are really some great points if you want to loose weight.
You don’t have to torture yourself with caloric deficit. Doing IF is really easy once you get used to. No easier way to cut calories than just leaving out a meal. Also supposed to be quite beneficial for health, that’s why I tried it out.
If I’m at my parents home where there’s plenty carbs and especially sweets (which I can’t resist when they’re in front of me) I get really strong craving after eating that for a few days.
Doesn’t bother me that much since I’m not fat, but just doesn’t feel right having these cravings for sweets non stop.
As you said, the common thread across all the diets that you mentioned fail long term is they find a way to manage hunger so you stay in a calorie deficit. You also mention they fail because they aren't sustainable? How is this one different? What guarantees it is more sustainable than the others?
I see it a bit differently, what's common in dieting is calorie restriction. Calorie restriction as a fat loss method is flawed. The body adapts its metabolism/energy requirements hence weight loss plateaus. This requires even deeper calorie cuts that the body will adapt until you give up and reset hence gaining all the weight back. Perhaps look into the impact of what you eat on your sugar control/fat access/satiety hormones which will give you a different perspective on why eating certain foods is recommended and is sustainable because it has no detrimental impact on your metabolism.
Hi Jeremy. I just wanted to mention that fiber not only makes you hungry due to slowing digestion. It actually feeds bacteria at the end of the GI tract. It seems that those bacteria can trigger mechanisms in humans that make us feel hungry. By eating fiber the food travels longer before being absorbed, hence stopping the bacteria’s signals.
Yea everyone in the fitness industry is listening to Greg doucette now, and for a very valid reason (his insane bodybuilding and coaching resume)
Yeah, he has a great understanding of what works and what doesn't through his years of coaching. He preaches low calorie dense foods to help suppress hunger. It's hard to think of any bad advice he has stated.
Its not really "listening to greg". Calories in out is plain fact and the society and this industry is just too ignorant. Greg the doctor does an amazing job of a lead who speaks up the truth. Its great to see others follow the right thing
This is a very non-nuanced way of approaching the fitness industry. Yes, Greg has an impressive resume, but Jeremy has managed to get in good shape while holding a full time job (mentioned it in one of his previous videos), not using steroids, and perhaps not having the genetic advantage of a pro body builder like Greg. It's a hell of a lot easier building a great body when you use PEDs, don't have a real job, and have elite genetics. I'd argue that in context Jeremy's accomplishments are more impressive and his advice is more inspiring for Average Joes like myself.
@@jorjitbhullar5023 Greg has great genetics and as a natural in his younger days, built a very impressive physique. Greg didn't start using PED's til later on in life. He is very open about this. Greg also works his butt off w/all of his clients and videos he puts up on a daily basis. Inspiration doesn't really matter if the information is incorrect. Greg does appear to be right 99.5% of the time compared to Jeremy who needs to be a bit more thorough at times. That said, always best to hear all points of views and make your own opinion on what is right and wrong. But when in doubt, trust the Doc.
@@mets185 Please explain to me what information Jeremy gave that was incorrect and also why it was incorrect.
Jeremy, in the "liquid calories" study section(9:03), I feel the following should've been mentioned or noted somewhere by you or Jackson Peos:
(1) the blood work: "we did not detect differences in glucose, insulin, and ghrelin concentration in response to the high‐protein liquefied vs. solid meals".
(2) Subject ratings were subjective: "Subjects were instructed to make a single vertical mark at the appropriate point between the two anchors on each scale to indicate their subjective feelings."
(3) "all subjects had to finish their meal within 20 min". ~19 minute average for both groups. liquefied version was eaten w/a spoon.
(4) each person had the same amount of water (solid=glass of 750ml; liquid=mixed with 500 ml water and 250 ml water to drink).
(optional) the study mentioned in the discussion section, that "the thickness of meal‐replacement diet shakes had a direct and significant effect on hunger intensity". Though I suppose that was implied in the video, I think viewers would've liked to have heard that tip.
Also(10:22-10:40), what in the world would be the whole-food counterpart to 'soda', straight sugar? I know why you mentioned that, I just found it funny to be included there.
Just eliminate sugar and fructose, limit "fried carbs" food like donuts and chips, and things will be much easier with whatever diet you choose.
No
I lost 20 lbs on Keto, improved my eating, eating less and better, and have maintained it over a year. No problems. Plus I lift, swim, and train with KB’s. My blood numbers are great. Works as science says. LDL goes up and who knows for sure if that’s good or bad with new studies. So, sorry, have to disagree with some statements made here. However, we’re all different
Calories in, calories out and meet your targeted protein macros for the day ( optional ) and eat low calorie dense foods, done ez as that
Decal Tyr someone didn’t watch the video 👀 this is what he says in the first couple minutes, the rest of the video is how to feel full and avoid common pitfalls while doing this
Bro you know nothing about nutrition
How do you know your protein macros for the day??
@@preventionalasante3209 lul
you have a simple understanding on how food affects hormones. people will see later in life when they have messed up testosterone or hgh levels
Incredible. I have actually noticed that drinking my oatmeal whey shake fills me less than eating microwave whey oats. Thanks Jeremy.
Hey Jeremy, can you make a video on "how to correct scoliosis at the gym"?
It would be awesome for poeple who have scoliosis and you would be the first on TH-cam to make a video like this because all the video for scoliosis are basic stretches that does not help, thank you you 💪
(like so that he sees this comment)
@noel hopley Yeah bro, however you can correct a functional scoliosis with gym exercises
@noel hopleyDo you even have scoliosis ?
The only thing you can do in a gym fore scoliosis are hangs, pullups and dips. Anything else will make it worse
@@atrumluminarium Yeah that's true
@@atrumluminarium And also working the abs
Absolutely amazing. You make fat loss science so simple to understand. Literally a life saver, thank you so much
one trick i do is say i’m eating an apple i cut it into small pieces so my brain thinks i’m eating a lot, therefore gets me more full
I think that has more to do with you eat it over more time giving your stomach more time to recognize it is filling
Matthew Read yeah that’s it
I eat pizza with a fork sometimes and when I do I get full fast sometimes I only eat one slice
I just discovered your channel Jeremy, thank you. Have started strength training and eating healthy but struggling tp lose the weight. It is comforting to know how easy it is to step out of the calorie deficit when you don't track macros.
Coach Greg Doucette will be very proud about this video
He will be very proud and satisfied
It's amazing - a young guy with no insulin resistance and a normal metabolism telling people not to eat low carb. Who would have thought? It's also amazing how many people say "eat this to lose weight" when not eating is exactly what you should do.
Best diet I've had success with is a whole foods diet with low carb for body building. You eliminate processed carbs for most of your meals and cut the sweets. You feel better eating tons of green vegetables and proteins without sugar. If I'm feeling weak I will refeed with complex carbs, but otherwise I'm pretty satiated with fatty meats and vegetables.
I am a BWS student. I love the program. I can't wait to post my pictures next week.
Ah, educational to listen to, and pleasing to look at, Jeremy's videos are a must watch!
I have tried all different approaches and they all work if you make it your lifestyle and a daily habit. Thats it, calorie deficit, daily habit, diet you can do effortlessly. You also have to take things like social life, mental health, stress, etc into account when losing weight. The nutritional science is pretty simple, but the psychology of it its the most hard but the most important. From someome who was morbidly obese to now someone lean who can see his abs, I really found my stride and I hope other people do it as well, its possible but it takes patience, habit creation, and not being so unforgiven to yourself.
IF & TRE did wonders for me.
What’s TRE?
Jessica Beca : time restricted eating....
@@geraldbrienza4474 oh OK. I do that too, it works.
I was searching this exact topic last night, again your videos couldn’t have come at a better time
1 hour of slow running. 30 mts of yoga. Fasting one day a week has worked great for me
Slow running?
@@Kurostyle21 keep your heart rate in zone 2. Below 120-125 BPS
Imma give it a shot....it sounds promising
best coach in youtube! pinoy pride!
if it being honest, whenever I watch Jeremy I fix my nutrition for a bit then go back to combining junk foods again 😂
Fasted cardio and keto, helped me lose around 100lbs of body fat over a 1 year period, while visibly gaining muscle. I was pretty obese so maybe that had an effect on my end results. I have been able to retain my new wight over the years.
What about when you have insulin resistance?
Thanks for the video btw
This is so so accurate. I’ve seen so much improvement after implementing this. I was smiling throughout the whole video 😀.
I am a simple man. I see a video pop up from jeremy. I watch it. I see two pop up. I watch two.
Makes sense. Eating a larger quantity of solid foods would stretch the stomach and inhibit ghrelin (the hunger hormone) but also activating all of the other metabolic enzymes like leptin giving a sort of fat burning effect from eating.
Hey Jeremy, could you maybe make a video of exactly what to look out for on food packages, and include ratios etc. For example, how much sugar/100g is too much, how much fibre:calorie ratio will keep us full. I’ve been looking for a video like this forever
It blows my mind that this content is free.
2:38 If this is a bank account I will never eat again 😂😂
As often the case, great video. I will however correct the reason for failing to remain at a caloric deficit. We do not, me included, fail to do so because of hunger. We fail to remain at a deficit because we enjoy eating. We eat because it tastes good, not because we are hungry.
Nice Explained jeremy.. 🥰From now diet started.......
easily best fitness vids on youtube
That's exactly how I lost 130 pounds. Because IF was easier to sustain, I wasn't struggling losing weight at all and wasn't even hungry. Now that I stopped IF and eat 4 meals/day to build muscle it's a nightmare :). I think I'm gonna switch back to IF again because it was healthier and easier. IF is more like a way of living, a mindset more than a diet.
It's been 6 months since I stopped IF and everything went to hell, I gained back 10 pounds because it's not sustainable for me, I eat low calorie dense foods like a whole salad/day with the famous anabolic ice cream etc but my body doesn't want me to feel full which is quite annoying :). And so, I developed some kind of binge eating disorder that I didn't have with IF.
What's insane is the low calorie amount I eat a day with all the sport I do and the fact that I'm not gaining muscle, so frustrating.
Problem with food is that in France we don't have low calorie tortillas or 0 calorie good tasting stuff like you guys have, which is why it's harder for me. In America you have all the keys to lose weight.
I do IF and did OMAD for over a year lost 60-70 lb's but I wasn't obese, I gained 30 lb in muscle mass on OMAD one meal a day, after I started lifting weights, I now do 20/4 but I still only eat one meal a day sometimes 2, and my weight stays the same, still have all my muscle and building more consistently. You shouldn't count calories, nobody should, the body doesn't count calories. Intermittent fasting is the best lifestyle of eating and mindset, it helps you form a good relationship with food, you should just eat till you're full.
@@Travis6414 I agree and that's what normal people should do, but if I eat until I'm full I'm gaining back those 130 pounds in a month.
For now I'm focusing on going back to maintenance, keeping a stable weight and getting my energy back to train harder in the gym and gain muscle.
Did you try eating 3-5 meals/day ? You will probably see good results in muscle gain even though IF is a really good way of living.
Kids should never be obese, that'll fuck up everything in their life in ways you don't comprehend.
You can't gain muscle if you are eating a "low calorie amount" per day, you have to at least eat around the same amount of calories per day as your body is burning to start building muscle, if not a few hundred surplus calories per day. You should be gaining some weight if you are trying to build muscle, just don't gain weight too fast.
@@MonkeyKong38 I used to eat all day before a few years ago, before IF, when I do eat 1 meal a day, I'm usually never hungry again, but if I don't eat enough protein or fat I'll end up eating a 2nd meal to fill in the space. My one meal btw is always a plate of vegetables usually the same veggies, some protein like tuna salmon, egg and for fats, avocado, and some cheese, just cheaper and easier for me at this time, it's been enough food that I gained 30lb since starting weight lifting 30lb mostly muscle, also it's all from 2 10 lb dumbells, because that's all I had at the time. I made it work. And I have much more muscle now than I did before.
Thanks Jeremy! Been following your workouts for a couple months and changing my diet. I’m glad that we have a comprehensive video for dieting now.
It would be great if Jeremy could link all the references in the description. In this age of misinformation it’s pretty important....
I tracked down the article here cause I was wondering if they all ate in the same time period(which they did, averaged 19 minutes, both groups):
onlinelibrary.wiley.com/doi/full/10.1038/oby.2010.258
Btw, he did link his full written article in the video description above: builtwithscience.com/best-diet-to-lose-fat/
That article did provide links to his references, except he did not provide a link to the study he and Jackson Peos discussed in the video.
Fasting is not a diet, that's why it works, also a calorie is not a calorie, our body is not an oven that just burn calories they way they came in it responded differently to each macro.
Yes! Fasting isn't a diet, it's a way of eating, a lifestyle, and it's popular, because it works, just because it's popular, (which is a good thing, more people should be doing it) doesn't mean it doesn't work, a lot of, if not all fad diets don't work because they are just that a specific diet that works for that, specific person, just somebody trying to sell you their meal plan, book, guide or whatever, great comment btw👍
The production value of your videos is incredible.
Man I had monster discipline when I lost 20kg, after that I'm stuck at 70 with a fat layer covering my abs because my will to lose fat is way way way weaker now. But when I lose it I know I won't get it back because even now I don't let myself gain weight.
Try out some delicious and filling meals: Long story short, I had to lower my calories so much because of quarentine and the absence of NEAT, so i decided to try out some recepies like oats-eggs-egg whites-fruit pancakes (💯), popcorn with greek yogurt (🔝), huge sandwiches with tuna, tomatoes and lettuce, wraps with chicken and lots of veggies... And I am really amazed with the results, and I even feel way fuller than in a surplus
@@alejandromayofret4526 Thank you for the advice man. I think I'll just force myself to not eat crap, that's my only issue I can't stop myself from eating crap.
@@tripaloski_6971 maybe you should limit then, it is not going to be susteinable in the long run. Using myself as an example, every friday i eat out with my friends wherever, I simply eat a little bit less that day and thats it, fitness Journey is also about enjoying life Man. This doesnt mean to be eating crap all day long, but if you just want to eat a couple donuts, replace your carbs source with them and dont feel guilty!!
Most people only say "calorie deficit" But its more than that because I did that shit for months and I never lost my belly/hip fat and I even went to a doctor because of it and she said its genetics...
Skinny Fat body type is a vicious circle
Love your content.
As a cater and food stylist consider a colored plate to bring more color to your prepared food.
Keep up the great content.
David jenson Chicago
Intermittent fasting isn’t a diet, it’s a schedule.....
Its trash
Just like all other fad diets
Thank you, I have realized thaat Jeremy has lot of misleading information in this video. IF is not a diet
@@kuba197880 It's neither. It's neither trash nor a fad diet. OP is right, it's not a diet. Not sure why I feel the need to defend it when I don't do it and don't recommend it to people. However, it's not a trash fad diet. It's a way of eating that helps some people manage their calories. It's not going to make you lose weight, it's not detrimental. Personally, I prefer to do the exact opposite, which is grazing. Nothing magical about that either. Most people find it harder to manage with that. There's nothing magical about when you eat.
It's not anything you said though.
Yeah but it’s still a fad. If it works for you great, but most people are likely to fall off and binge.
@ 10:11, that is why when I used to use the Nutribullet, and I was all crazy about smoothies, I was probably taking in way more calories than I knew. Because after that smoothie, I was as satiated, and thus, ended up eating more, because my brain was signally for more. Cool study Jeremy. Thanks for posting.
In other words.... "BUY MY FRICKIN COOK BOOK!!!!"😂😂😂
Jacob Byrd I am a moron!
IF and low carb aren't just about calorie restriction, or feeling full, Its also about keeping insulin low, regulating hormones and eliminating trigger foods. 1000 calories of chicken and brocolli act totally different in the body compared to 1000 calories of poptarts and twinkies. You can thrive off meat and fat, you can't thrive but can survive off oats and veggies. If I eat oats and egg whites, I'm going to be starving in an hour. If I eat whole eggs cooked in butter, I can go all day. One tablespoon of coconut oil barely spikes insulin while a cup of air popped popcorn will send insulin through the roof.
Bottom line of every diet irrespectiv of their fancy names
Caloric deficit when tryna lose and surplus if you wanna gain
Don't tell someone who intermittent fasts - they absolutely LOSE IT if you tell them that 😂😂
Wrong!! If you're trying to lose fat then caloric deficit is what you need yes. However when trying to gain muscle, there's no reason to go into a caloric surplus. Believe it or not you can build muscle at maintenance and a caloric deficit. Don't bulk main gain!! ( Watch Greg doucette on TH-cam he talks a lot about that kind of stuff and even the stuff mention this video that'm sure Jeremy got it from
Insulin matters, n-6 PUFA matters. Addiction to carbs matters. Meat heals, everything else is pretty much a waste of money. That’s what 3 years experience tells me.
Here's my point on this. What if instead of cutting calories, we focus on increasing our metabolism speed? That's a far better strategy don't you think? That's how I do it. I'm focusing on reverting my insulin resistance, and also boosting my leptin sensitivity so I feel full faster and for longer.
@@alexjulius69interesting btw how exactly
Very clear yet informative video ,I really like the fact that you always use scientific articles to backup the informations and the tips you're giving us.. I will definitely subscribe .
He’s trying too get on Greg doucettes good side😂
Yep hahahahaha
I thought the same as soon as he said "low calorie dense foods" haha
Maybe Jeremey bought his cook book
Haha good one
Love greg doucette!
For some reason I feel full after watching this, maybe I should watch it even more.
I still have to cut starches completely to lose fat, even in a caloric deficit - if I’m eating “healthy starches” my fat loss grinds to a halt.
It’s probably too much calories
Ahmed Al Junaibi this video does not account for insulin spikes carbs give us. When insulin is high it’s hard for a lot of people to lose weight. Especially for people who are insulin resistant. I am the same way as buster. It just depends on your body type and what type of energy your body prefers.
Ahmed Al Junaibi nah, I’ve been tracking calories for 18 months. It’s just my body.
@@ajunaibi99 same with me
@@brettmonarch2716 protein also spike insulin? stop this bullshit
1. SWITCH LOW DENSITY FOOD FOR HIGH DENSITY FOOD
a. Activate stretch-receptors in gut
b. More chewing + Longer mealtimes
c. Typically high in fiber
2. Limit your fat-intake (of those healthy fats too - don't overdo them)
a. Giver dårlig mæthedsfornemmelse
b. Har det dobbelte antal kalorier per gram (compared to carbs)
3. Limit your intake of liquid calories
I’ll stick to intermittent fasting. Seems way easier.
Intermittent Fasting & Paleo combined gives best energy & fills all Nutrition gaps. Getting just macros still makes you feel inadequate. We also need 100 Essential Minerals & over 800 Phyto Nutrients daily along with the Omega 3 & 9's.
Yes, it is definitely the most effective way to limit hunger and daily calorie intake. It's not magical, you still have to eat in a deficit to lose weight, but it is far easier to eat in a caloric deficit under intermittent fasting than most other diets.
I like the visuals! makes it easier to compare and grasp the concept 💡
Pretty much as Greg doucette says " ITS CALORIES IN VERSUS CALORIES OUT!!!" "YOU CAN'T BREAK THE LAW OF THERMODYNAMICS"
Excuse me! It’s Doctor Coach Greg! And he approves of popcorn 🍿
@@pasajerodelabrujula8261 apologies harder than last time sir. 🥴😂😂😂
No you cannot break the law of thermodynamics, but there is a lot more going on in the body. There are wasted calories and calories spent converting different forms of energy. Hormones also play a MASSIVE role, namely insulin. But hey, im not gonna argue, not worth it.
@@Guzbug911 if you don't wanna argue. Don't make the point bud
You’re not wrong, but doesn’t mean that’s the ideal way. As the other guy said hormones play a huge role.
Way of eating can greatly affect metabolism for example. You don’t want to slow down your metabolism when wanting to loose fat, but way too often that’s exactly what happens.
Jeremy you are a life saver. Now, I think I understand the notion of counting calories.
My diet consists of a whole food diet which would be considered "calorie dense foods." I'm not trying to lose weight I'm just broke lol