CORRECTION: ‘Dilute + Concentrate’ @ 7:57 There’s significantly more information on this topic that needs to be discussed, and I already wrote out my notes for the detailed analysis of both sides (I hope to record that this week), so I’ll release that soon. Beyond that, I may make a follow up to this video, as well, because I left out several studies used as proof in both camps, including the mechanism for why the metabolism was increased (they disagree there, too). Additionally, both groups cite one study as proof they’re right, which is odd… I’ll get into that, too.
You need yet another correction 😅. First you said "distil", which is a way to concentrate a solute, then you said dissolve, and finally settled for dilute, both of which reduce concentration. All good, after all you "only" have a PhD (or soon will) 😉
I've done my own investigation. When I stop eating, I lose weight. Shoot all the chickens or bust all the eggs and the results are still the same. You starve and the long term effects of that have been known for a very long time.
Dr Ben Bickman and Dr Lustig would be a great interview but I think you do reaction videos. Good luck once your channel grows to have an even exchange of ideas.
I am 66. I used to be considered morbidly obese according to two medical doctors who evaluated me. I also had a fatty liver condition, and was at one point diagnosed as being pre-diabetic. Throughout most of my life, i always had very good blood pressure, but later in life experienced occasional bouts of hypertension. I was also plagued with edema - excess fluids causing swelling in the feet and lower legs. That edema also led to those areas to be easily bruised, and injuries were slow to heal. Open wounds were prone to infections of cellulitis that required hospitalization on two occasions. I also developed a condition of peripheral neuropathy in the feet, and suffered the symptoms of COPD from decades of smoking, among other things. Just over two years ago, i changed what i was eating and even more importantly, the way i was eating. I began an aggressive program of intermittent fasting - eating just one big meal every day. I stopped consuming all sugars, and drastically reduced my carb intake. I have continued this way of eating with a little 'cheating' here and there, since late June, 2021. A typical daily meal consists of the following: A.) a variety of steamed fresh veggies - two bowls on average. I use generous amounts of real butter, garlic and several other herbs and spices as well. B.) a serving of high quality locally produced free range meat protein. If it is fish it is fresh caught, not farmed. If it is from eggs, it is eggs produced by local free range chickens. C.) Also included in the daily meals are servings of cheese such as goats cheese or cheese made from the raw milk of once again, local free range grass fed cows. D.) I will also consume a few handfuls of nuts or seeds daily for additional proteins and healthy fats. After just two months of eating this way, i lost about 60 pounds of excess fluids and body fat, and with no increase in any physical activities or exercise. And beyond that the real magic began to happen. All of the chronic health conditions mentioned above that had plagued me for decades began reversing until they were all gone completely. Even the symptoms of COPD. No more chronic coughing, wheezing or shortness of breath. And i am still a modest smoker to this very day. Imagine that. The most stubborn condition that finally subsided was the peripheral neuropathy - nerve damage in the feet that was the cause of great discomfort. But yes, even nerve damage can be repaired in some cases. I use absolutely no pharmaceutical products - prescribed or over the counter for any reason whatsoever, and have no need to see any medical doctor. No medical doctor in my life has ever helped me reverse any of those conditions. I know what i have experienced is anecdotal, but i am not alone. Many people, perhaps millions of people have experienced similar results from a combination of intermittent fasting while eating keto and / or carnivore diets. I attribute my personal success mainly to the information and advice i received on TH-cam from Holistic Dr. Sten Ekberg. My best wishes go out to all who have taken the time to read this, and those who did not. lol
Thank you for this comment. Sometimes all we have IS anecdotal while science catches up. Wishing you further progress in your dietary adventure! PS I'm a fellow traveller.
@@Eric3Frog Do you not live on this spinning Earth, orbiting around our Sun, while it goes who knows where in the Universe? "Remember, no matter where you go, there you are."
I have similar experience, keto and intermittend fasting (3/4) over 6 months led to 14 kg weight loss. I had to stop this diet because my Psoriasis went bananas (I assume that the weight loss freed mercury or other toxins from the Fan cells). With a less severe fasting I am now well again and my blood values improved a lot, especially the triglycerides and cholesterol dropped which seems counter intuitiv eating a lot of fat.
Personally I’ve lost a stone just by removing most sugar and cutting out high carbs from my diet. I’ve not reduced my calories but I do intermittent fasting which previously helped me lose a previous stone.
I was born in the late 60s, and in the early to mid 70s, people rarely went out to eat. McDonald's was a big treat about once every couple of months. Healthy home cooked, non processed foods were the rule. Things began to change in the late 70s and early 80s. Restaurants and fast food restaurants begin popping up all over the place. We got better TVs and started seeing all kinds of advertisements for fast food. Both parents began working, and there was less time to cook healthy meals. So there was a HUGE cultural shift to poor diets, fast food, and temptation from advertisements to eat fast food. So people started getting metabolic syndrome and were constantly craving more foods. In my opinion, it was clearly a cultural shift of eating more and eating more processed foods.
I don’t know, I herd after WWII in the 50s tv dinners were not only common place, but thought of as healthy. Processed didn’t have really any stigma like they do today.
There's also the fact that to go along with all of these convenience foods, the social stigma of eating outside of mealtimes has all but vanished completely in many places. When I was a kid in the 80's and 90's it was still kinda weird to snack a bunch outside of meal times, to eat in your car, to eat while walking around. At most I might get a granola bar after a particularly grueling swim lesson or the occasional gas station candy because I washed my Mom's windows. Now it's completely normal to be eating at literally any moment of the day and I think this definitely contributes another layer to this complex problem.
It was the early 80s, with drive thru places. People used to eat at the kitchen table with no snacking. Kids rode their bikes in the sun, with very little sunscreen Low fat= more sugar/corn syrup
As a type 1 diabetic, I can see a direct correlation between my insulin usage and weight. Also, when I switched to a low carb diet, I felt pretty crappy for the first few weeks, although my blood sugar was much better controlled. But after that transition, I felt much better on a low carb diet and I am taking less than half the amount of insulin I used to take, my blood sugars are much better controlled and I have lost 30 pounds and have kept it off for over three years. Not to mention I am much more satiated and can go much of the day without feeling hungry.
All wonderful news, Peter. What you described are aspects addressed in both models, although they sound more in-tune with the Carbohydrate-Insulin Model.
@@Physionic I would love to see glucose and insulin variability under both diets. I believe glucose and insulin variance is lower in low carb. I am an n of 1 with that. A CGM can track glucose in a trial however insulin testing needs some development. All I manage is fasting insulin which is interesting but not full story. Keeping these factors under control is important for diabetics and some cancer patients.
As a non diabetic I experienced a very similar history minus the need to inject insulin. I was prediabetic and heading to type 2. Now my health is much better. Always feel satiated.
@@mpoharper same here, I barely need metformin after adhering to a low carb diet and also feel less hunger and my energy levels are stable during the day, glucose has become very stable too.
I was a teenager in the 80s when we were taught to eat many small meals of high carb low fat foods. It was horrible and I developed an eating disorder. I am so much healthier now.
Over 6 years I went from 250+ lbs to 140 lbs by being patient, persistent, determined & WILLPOWER! Not by low-carb, high carb, keto or any other fad diet
Funny thing is that just as not all fats are created equal, not all carbohydrates are created equal. There’s a big difference between the way our bodies process whole plants vs. sugar or even wheat flour. I think it’s pretty important to know what the high carbohydrate diets contain.
You’re way above the pay grade of any registered dietitian and most nutritionist, who are stuck in the mindset calories are a real representation of energy available in a food.
Great point, Michael. Typically, studies make sure the proportions of fats across comparison groups are the same. There may be some missed nuance there, but that'll take another analysis, which I hope to do in the future. The same applies to carbohydrates - the researchers normally control for differences in diet composition (simple sugars, as one example). And, in metabolic ward studies, every macronutrient is accounted for and is 100% equal across comparison conditions. Either way, it's a great point, and something to look into in the future.
A factually wrong comment! There are NO essential dietary requirements FOR ANY carbohydrates in the human diet! Humans are essential carnivores ! Skip the toxic carbohydrates such as FRUITS , GRAINS , and potatoes!
Over 30 years I struggled following the conventional advice and trying to do this from a calorie perspective. So people close to me lose vast amounts of weight and short periods of time with a low carb approach. Dove into the research to show them how they might be hurting themselves And came to the conclusion that the one thing that changed in the environment while the world became obese and sick is the introduction of processed fats, the craze of going low to no fat and the consumption of processed foods that our great grandparents would not have recognized as food. Put 60 hours in late 2018 into researching this in November and December. Decided to go low-carb while continuing to study this because it became fascinating. Dropped 110 pounds in nine months. Since then while remaining very low carb I’ve been able to add 22 pounds of muscle without changing my waist circumference. Overarching big points learned and now studying this for over 5000 hours to years dedicated while we’re trying to write a book. Yes as mentioned in this video one of the keys is to understand time. It takes an average 4 to 6 weeks of very low carb intake to flip the metabolism back to our native metabolism that we are all born with. When in this fat adapted metabolism we can easily switch back-and-forth from processing carbs to processing fats as energy. This is why in short term you will find calories equal to or better than carbs. Once you flip the metabolism and you’re running off of stored body fat as your main energy source, And your fat intake with ancestral animal products is higher than most have experienced in the last 50 years, you become very naturally satiated. Most people who eat low-carb because they naturally get full quicker wind up resist draining calories without ever feeling hungry. I believe this is the number one reason for long-term success. We learned during the biggest loser competition trying to maintain a calorie deficit that most people use under the conventional method leads to a major reduction in their metabolism. Because they’re always on the blood sugar roller coaster cravings never go away where they do on the low carb method. So low carb solves many of the reasons that people fail on reduced calories. I believe there are many other physiological reasons why low carb is very advantageous but that’s too much for this one comment.
Could not have said it any better.! One glaring difference in all of these kind of studies, is that the conventional side KNOW that it takes time to convert, they know about "keto flu", the transition period involved, and they set parameters that they know will negate the advantages of low carb, and then say, " see we told you! " In particular, the amount of macros! 45% carbs or 40% protein is incorrect, and they know it. But, they can prove their point that way. A devious form of cherry picking!
I discovered that you can push your body into fat consuming from carb consuming by doing extreme cardio for 3 days on a normal diet. I discovered it while hiking in Montana. The first 3 days were awful and I felt sore, starved, and exhausted. But after the third day, it was easy and had no more cravings.
I tried both high carb low fat diet and low carb diet and lost about the same amount of weight. However on the high carb diet I used to have cravings and I was hungry most of the day while on low carb diet, after 2 weeks I stopped feeling hungry all the time and could easily use intermittent fasting to help me regulate my calorie intake so it is by far the better method for me which also helped me to revert type 2 diabetes.
It is interesting to see everyone’s experiences. I’ve been high carb plant based and lost tons of weight. I’ve been keto and lots tons of weight. The issue is that with both ways I eventually became bored, felt restricted, and always hungry. I could eat a plate full of fatty meat and still be hungry an hour later just the same as if I ate a plate full of whole plant foods. I’m thinking perhaps for me the key is somewhere in the middle. Not everything in moderation but everything in balance. Idk. 🤷♀️.
perhaps this is due to the nutritional value of the calories. high animal fat contains more fat soluble vitamins, which could in turn make you feel more satisfied, whereas empty carbs probably will still leave you hungry
I've done low carb/intermittent fasting and the weight loss feels effortless and gives me lots of energy. Vegetarian/vegan/high carb leaves me wanting to eat all the time.
The 3 things I would want to see in a study are 1)circulating insulin levels throughout the day on the opposing diets and daily DEXA scans and CGM readings.Water loss from glycogen depletion and glucagon inhibition are fluctuating confouders as is variable insulin response to carbs and protein.
64 years of struggling with being overweight…a mom lovingly shoving every low fat option down my throat…years of starving myself on salad veggies, chicken, no eggs…unending fat shaming, internal and external, finally I come across low carb Keto way of eating, two years later after keeping my insulin under control by eating low carb higher fat foods I am 105 lbs lighter…enough said
some people will never go on keto if they don't use something like erithritol to replace sugars in the transition period surviving it and seeing first results good enough to convince them it's worth a long term change it makes it also easier survive crisis on such alternative luckly some healthy stuff can also be sweet like glycine
@gonefishing7813 Good on you ! LOW CARB is the proper human diet ! LCHF/Banting /Keto/ Carnivore all are evolutionary appropriate human lifestyles! Humans are essential carnivores with absolutely no essential dietary requirements for any dietary carbohydrates!
Maybe it’s enough said for you. I lost 40 pounds after menopause without going low carb and I’ve kept it off for over 10 years. Did I cut way back on refined sugar and flour and alter processed foods? Absolutely. did I eat lots of grains, beans, and potatoes? Plus fruit? Absolutely.
what works for you may not work for all even with strict adherence. We are all different born with genetic differences. Having said that, I am so happy that you found what worked for you. Congratulations 👏
Dear Mr. Verhoeven. I really enjoy your excellent summary of this controversial subject. However, I will like to bring to your attention that in August 2022, I published in the Journal of Theoretical Biology a mathematical demonstration that shows that the energy balance framework is a FALSE theory. “The energy balance theory is an inconsistent paradigm” (Arencibia-Albite, 2022) In 2020 I also published that a mass balance model outperforms the energy balance model in predicting body weight fluctuations “Serious analytical inconsistencies challenge the validity of the energy balance theory” (Arencibia-Albite, 2020) Keep up your outstanding work!!
When I eat protein/fats, I get full, I’m satisfied, go on and do whatever. When I eat “processed carbs”, it seems the more I eat, the more I want. I can binge on carbs, have a full stomach and still be hangry. For me, it seems that I can feel “real food” vs. “fake food”, maybe I have a body/food connection. When I’m active, exercising I crave fats/proteins. When I was a sloth, I craved carbs. While 70 calories may not be much, that is an extra 350 calories a week. Over 50 weeks that is an extra 5 pounds per year. From age 20-40 the average American will lose 10 plus pounds skeletal mass which will slow metabolism even more. On average Americans could be annually both gaining 5 pounds fat while losing 1 pound of skeletal mass. Looking at a scale a person would only see a 4 pound weight gain, many of us would blow it off. However after 10 years, we find ourselves 40 pounds heavier and when we try to exercise, we have challenges because we lost 10 pounds of muscle. I know that my numbers are low balls, perhaps this could be the story for another video. Nicki
I think it really depends on the person, and maybe the source of the macronutrients. I actually lost a lot of weight and became underfat (technically I was normal weight bmi, but I had a lot of muscle. So I had too little bodyfat but wouldn't be classified as underweight) eating an almost completely fat free diet. Carbs satisfy me so much. I can get through the day on a bowl of rice and a regular soda. But if I eat something high in fat (even "healthy" fat dominant foods like nuts, peanut butter, et cetera) I will become ravenously hungry. Pretty much the only reason I stopped the low fat diet is because I wanted to gain even more muscle, and I was worried that with such a low fat diet I wasn't getting enough dietary fats to maintain enough cholesterol.
Thank you so much Nickie The important part to me was - When I was a sloth I craved carbs. - When I am active exercising I crave proteins and fats. I’ve had muscle turned to fat. My body does not want to fast anymore.
@@thalesnemo2841 Let me try to help. There’s some articles called beyond calories and calories out. There are two models described there. One is the carbohydrate insulin model CIM Two is the energy balance model EBM Those may be literature charms for Ludwig and Hall. (I said terms but charms is so much better.)
17:50 “If You binge on carbohydrates” - There is an amateur “study” on TH-cam in which a man spent a month on a really HIGH carb diet, a lot of sugar and fast food. The result - in a month he gained 8 (!Eight!) Kg, with the same calorie level as he lived before, except he just switched to sugars.
Let's talk about the ENORMOUS "average" American's sugar intake. It's in nearly every box or frozen item in the store, not to mention all the sweet treats available EVERYWHERE you look. This began increasing exponentially when the low fat craze started in the 70's - when all the big AG companies linked with the medical industrial complex & big pharma (because the tobacco industry profits were starting to become endangered and controversial) so they invested in sugar and started attacking ALL fats as the main culprit in diseases such as heart disease, cancer and our other terror inducing maladies. They started replacing wholesome, nourishing foods with addicting sweetness, simple carbs and unhealthy seed oils. They began putting it into literally everything we eat. Now we can rarely find foods without sugar, seed oil and at least 10 unpronounceable chemical additives. We now also have the added "convenience" of just throwing this garbage in the microwave. These big lies & the brainwashing propaganda (complete with mouth watering advertising ads) pounded into us constantly by big AG & their food production corporations, along with the millions of drugs the medical industrial complex and big pharma throw at us are only meant to keep us sick. An interesting fact is that there are only two countries in the world that allow pharmaceutical drugs to be advertised on television & radio - the U.S. and New Zealand. Basically we are nothing more than a $ sign for those intertwined corporations. They don't care about our health, they just care what our unhealthy brief existence on this planet can do for their bottom lines. "Let your food be your medicine" should be everyone's moto.
In English: distillation removes the desired pure substance while the impurities (as defined) remain behind. For what you do, I think concentrates is a better word. A use of the word distill that I think works better is “freeze distillation” which concentrates the desired product, and makes the undesired separate and able to be easily removed. Ok Nic, I posted this thinking you would enjoy it. it’s just a thought.
I hear both being brought up multiple times and thank you for making a video to explain the research. Kevin Hall's studies are interesting but he kind of reminds me of the bunch of researchers in Economics coming from Physics who is often less insightful but very defensive against any attacks to a simplified "physical" interpretation of things, either in nutrition or economy. I think he is moving towards a more inclusive direction right now.
Thanks for sharing your thoughts on the continued battle on nutrition. If the discussion is only about weight loss, there could a very long discussion. I don’t care about metabolic benefits but my strategy is to optimize healthy aging. My yearly current lab results are great and the Horvath clock which give me 15 yrs younger than my real age is plenty. Totally agree that the body needs time to adjust to another nutrition strategy. The time effect was required for me/wife to transition from the SAD diet to Keto. Currently we are adopting the PE Diet (Ted Naiman) which focus on more protein and it fills our needs with the 10-15 hrs of intense exercise (bike/weight) that I do every week. I am happy that we made the change to low carbs because now after 4 yrs I am rather happy to be fat adapted especially beneficial for biking. I have more stamina at 67 yr old on my bike than all my carb addicted friends. I totally respect the work done by DR. Warburg and Dr. Siegfried to make you aware of the damages of carbs.
I've been doing keto for a few months now, for me it has worked amazingly well. I'm down 40lbs, and I never feel hungry. I think that's the main difference to when I would just do calorie restriction. Just cutting calories would always leave me feeling starving, thinking about food constantly, until I broke down and cheated. Then I'd feel like crap, and give up. That was the cycle for 15 years. Keto is the first time I feel as if I could do this forever. I'll sometimes forget to eat lunch, because I'm just not hungry at all. That is not a thing that would have happened to me in the past. I think most people on the Keto side would agree that a calorie deficit is ultimately the only way to lose weight, they'd just argue that the standard model of exclusively looking at the calories hasn't worked for decades and people are getting fatter and fatter. We need to acknowledge that satiety and food quality are essential to reducing calories. Keto, at least for me, has been the best way to get me off of processed foods and has gotten me eating foods that are good, natural, and give me a feeling a fullness. I don't even think about the calories I consume, I just eat until I'm full. It just so happens that I'm full while still in a deficit.
All I know is that for 52.5 years I have doing SAD and peaked 4.5 months ago at 154kg. That’s when I started strict Lion/Carnivore. I reversed near cirrhosis of the liver, prediabetes, fatty liver, high blood pressure, severe cravings. Anxiety reduced, depression 99% gone. I’ve got my life back again and am so much more positive, less moody, think clearer. It’s got to be insulin model for me. However, there maybe something is a combined model that works as well as I no longer need to eat as before. So I go think insulin model is the winner, but there is something to be said for the calories in/ calories out model, but within reason and following the result of the insulin model effects. I hope this makes sense. Had I only reduced my food intake 4.5 months ago, like I have attempted before, for sure I would have had a small temporary weight loss, BUT it would have gone higher than it was before. This is exactly what happened to me to after starting OZEMPIC when at 144kg. I did lose 11kg, but when the Australian Government put a ban on it thanks to the manufacturer not keeping up supply (unsubstantiated claim as I just don’t know why I could not get my prescription filled for as I tried for a month or more) I put that weight back on and once I reached 154kg with my health getting noticeably poorer, I knew I had to either “pull the pin on life” or do something drastic. What a ride in only 4.5 months! I’m NEVER going back to the SAD (Standard American Diet)…in Australia it’s the same diet.
Since I began to apply both schools I am losing fat like I never did before. Fasting and low carb really helped me to get control, but when I then increased my exercise and removing some high calorie stuff from my diet I was able to do so without any problems. -60 pounds since february and I am able to walk 12.5 miles.
First of all, I’ll like to thank you, I’ve been following you recently and I like the topics that you present and how you do it!! Being a guy that once was 230 lbs. (I’m 5’9) I started by doing exercise ,I’m going into my 4th year doing CrossFit, that certainly helped, after that I tried the traditional method with a nutritionist, basing my diet plan on caloric density, caloric deficit and tried to do caloric surplus , I felt miserable, besides feeling weak, still had some GI issues, overweight etc, I simply knew that something was wrong, I started doing my own research, started with strict carnivore (this helped me with the most weight loss, my headaches and GI issues practically disappeared) but It was hard to sustain it after 3 months, then introduced fruit and raw honey (I felt better but started gaining weight and fat) then started focusing more on nutritional density, not caloric that much, my body entered in body recomposition, my weight didn’t fluctuate a lot but I gained muscular mass. I have been in this journey for a year now, basically in trial and error, and the last 3 months I have basically figured out my TDEE, I know what happens if I do an aggressive caloric deficit (500 per day) I tend to loose weight but eventually I’ll start to feel not so good, if I go over my TDEE but focusing on my macros (nutritional density and low carb approach, max 100grs of carbs per day), even though I’m over my TDEE I keep my same weight and feel really good, and most important (at least to my point of view) I’m doing my check ups and my triglycerides, fasting glucose, insulin, heart pressure and other metabolically healthy markers are within optimal range. I guess my point is that both approaches have their valid points and time is definitely a factor, and every body reacts differently, either approach is not a “one size fits all” suit, you have to grab the best practices of both and customize it to your benefit :) P. S I'm 176 lbs right now
My father (retired mechanical engineer) says it’s simple, eat less. He thinks of weight loss as a thermodynamic equation: if energy in is greater than energy out, fat is stored. That might work for machines, but we are a complex biological organism.
I switched from completely normal American restaurant/take out/processed food diet to a "high whole animal protein, some fresh fruit and some vegetables diet" and dropped my 35+ BMI/190 lbs body to 150 lbs--in just a few months. With ZERO exercise (bad knees). Don't know which model is best, but just switching to natural whole foods did the trick for me.
Ive been training for 20 years and have experimented with different diets and forms of weight control. Calorie counting works, i was able to maintain the exact same weight for 1.5 years, however it does nothing to stop cravings and takes the joy out of spontaneous eating. Intermittent fasting on a high protein/fat diet has removed all cravings, delivered the same consistency of weight control and allowed me to be spontaneous.
I am a fatty. I have lost lots of weight a couple of times, once by calorie restriction only and once with carb restriction. They both worked. Now that I am old (74) it subjectively is more comfortable to eat lower carb (under about 80 grams of carbs per day). I feel more satiated on higher protein, lower carb. BUT when I eat lower carb I am also controlling calories so I am eating higher protein than I would be with calorie restriction alone. So I thought your point about doing whichever feels easier to sustain was THE most important point. All in all, obesity is a HUGE risk factor for so many chronic illnesses, it seems like getting the body fat off is THE critical piece.
I think the predominate cause is the increase in widely available, cheap calorie dense food and snacks; the increase in demands for our attention by non-physical activities; and the resulting de-emphasis of cooking. In short, we spend our limited free time doing seated activities instead of physical activities and cooking, and eat less time consuming food which is higher in calories. I think this is exacerbated by increased carbohydrates, but that carbs are not the primary factor.
Male/33yrs, military - I eat 3-3500 cal a day in fat and protein. Usually just once per day. I went from 235lbs (25-30% body fat) to 180lbs (17-18% body fat) in just under a year. Zero excercise, work behind a desk. I spent years trying to get in shape after back surgery to no avail on conventional wisdom. Anecdotal...but I'll never go back!
I`m 82, a huge fan of your videos, on no meds and lost 75 lbs after watching Butter Bob`s videos, especially the Insulin one. Do you know him? He relied on a study showing lower basel insulin is the answer. to weight loss (and probably metabolic efficiency - he didn't say that as I recall, just my opinion).
@@Physionic I think B B is/was a mgr in a testile factory southern US. He was really obese but I think he nailed it with the study he relied on, to wit. get your inulin to a basal metabolic rate and you will be fine. Strategies for do do? Stop eating insulin spiking foods frequently in high amounts. Anyway it worked for me.
@@robertshuster2126 I have stopped eating spiking foods for the most part for over a year and it has hardly made a dent in my A1c. I was already at BMI 22.5, but my body fat is a bit high. It has dropped this year, almost amazingly, since I’m 69 and only started doing resistance work recently, but I really don’t like having to watch, what I eat so carefully and to be responsible for nearly all my food. I lost my first 50 pounds being able to eat some fast food and prepared foods but I don’t think that’s a good long-term strategy for me anymore. But I sure liked the freedom.
I wish that these types of videos would include the very critical data on the ratio of fat/carb/proteins and what types. everyone in the "Low Carb" community sees the 5% or less carb number. if this is higher and still considered Low Carb, this has a great effect and certainly skews the findings. I really like your content, presentation, and style...please continue!
I was watching a very interesting TH-cam video yesterday by Gardner who did the DIETFITS study around 4 years ago. Conclusion of the study: Quality of the food eaten in your diet matters although that was NOT the design of the study. I.e. real, whole foods matter. It was a "low fat" vs. "low carb" study over 12 months. Peeps in both groups both lost and and gained weight independent of insulin resistance or the 3 genes they targeted. IMO, weight gain is multi-factorial with my bias being what Hall has shown in one study- that ultra-processed food causes over consumption of "calories".
I’m very happy that I found your channel! I have certainly followed both sides of the nutritionally complicated “Punic wars“ for sometime. In addition to find a Dr. Berg‘s videos, instructive simplistic apparently black thought to be generally credible. I’m happy to find that there’s somebody who will take him on, and clarify things that he may be Presenting because of rely more on his “enthusiasm overreach“ that on the actual science behind it. I also follow Dr. Ken Barry, Dr. Rob Cyrus, and a number of other functional medicine doctors. I understand the origins of the Carla region calories out simplistic model, as being in a way that the soda industries got you to stop believing that their products were harmful, and yet being an engineer who study thermodynamics it’s clear to me that the model isn’t completely false. In a close system it’s true, but it’s far more complicated than thinking of the human metabolism is equivalent to a metabolic dumpster fire it’s not. It’s a complicated calorie burning calorie storing machine That we all try to understand but don’t completely understand it even after all the effort. My take away personally is do what you have to do to cause significant weight loss without compromising nutrition, such as the electrolytes, polyphenols, vitamins, and minerals, and then find something that’s sustainable for you. I use the ketogenic diet a little more carefully and with a little less urgency and some people because I went from 283 pounds in 2013 down to under 210 pounds as late as the fall of 2020, after which time I had an accident broken shoulder tore all my ligaments caught Covid And had a cytokines storm almost killed me. What sustainable for me is a higher protein diet which consists of somewhat leaner cuts of meat like steak, and then heavier like fatty hamburger and eggs from my neighbor, who lets her chickens run wild in the pasture she’s about a mile from me, and then some extra-virgin olive oil from places like Morocco, which I put on salads, I don’t cook with all the coconut oil that goes in the coffee instead of heavy cream, or anything else and avocado oil or coconut oil to fry with And then single ingredient foods, tomatoes, broccoli, cauliflower, asparagus, fresh cabbage, sardines, which I’ve had to learn to like because of their omega-3 three profile ocean fish like cod, wild caught of course not farm raised wild caught salmon once a year or so a tuna steak butter. I personally don’t eat anything up That wants white no matter what how much process I have been through I consider a pig to be a scavenger. That’s another reason why I don’t eat shellfish because they’re these they’re there they clean up brigade in the ocean, so try to stay away from too much tuna or swordfish because all other things being equal they’re at the top of the food chain and if there’s any way to concentrate mercury, I think they found a way to do it. I get pink salt that’s mined primarily because every piece of sea salt now is probably contaminated with nano plastics and I do use a little bit of conventional salt. It’s been iodized as long as it doesn’t have anything else in it Because I know I might not be getting enough iodine from my seafood, and I only occasionally dried kelp and I’d rather take it from Food than three drops of Lugol’s iodine solution when I think about it. I got plenty of energy and I’m able to stick to my form of Keeping off insulin read system changes. My hemoglobin A-1 C over the last two readings went from 5.1 up to 5.4 which I don’t like. If I know it’s a logarithmic scale means somewhere along the line I got too many spikes in my blood sugar. so that’s the problem That’s not horrible but it’s just not where I want to be. I also have had my C-peptide taken which is a normal range, so I’m fairly confident that even the wife could keep my blood sugar either a little under 100 or a little over 100 my beta cells are killing themselves trying to make that happen because when you over work your pancreas bad things happen and if you catch cancer pancreatic cancer once and eventually it kills you in spite of everything, you try to do pig dead, ruins your day for a long time, so I want to avoid that. Anything I’m guilty of being a supplement junkie, mostly on minerals and supposedly nonessential amino acids which are probably nonessential when you’re 20 but they might be when you’re 50 years older Arginine, citrulline glycine and the new designer amino acid is taurine. If you want to help out a new guy to your channel why don’t you do some analysis of studies on those Shorter amino acid building blocks all the way up to college and because I’ve had one guy tell me you never should be bothering eating collagen well OK maybe for him that’s true but I don’t. I don’t swallow the ligaments on the end of a chicken bone as well assess dog does. So add to that a traffic accident on New Year’s Eve this past year which hit my vehicle 10 feet too far in front to kill me, but had it hit me on the drivers door I would be not here. So stressed us play a role of things that I am up to about 218 pounds now About three years from my healthy low point While I was in the hospital for six weeks I went down to about 179 pounds which I haven’t weighed since high school. Keep up the good work as a referee between the warring factions!
Everyone is correct! Now, focus on where you are today and the outcomes you would like to have in 1 week, 1 month, 6 months, 1 year, 5 years, 10 years and finally your target age. Using all this beautiful information, you put together a strategy that will insure those outcomes, which will include some periods of ultra low carbs, then low calories, then food quality, then finally high fiber, high protein, low saturated fat, reasonable calories and exercise based on the body look you want to have (ripped/jacked/lean/normal/etc). Depending on the outcomes you want, your timeline and where you’re starting will dictate how much or little of all these methods you will use. There is no such thing as the ONE right/best way for everyone, there is only the right/best way for you, right this moment based on the exact outcomes you want.
A nuance in the carbohydrate model is that carbs change the way we get satisfied. If you go low carb, not only do you reduce the effect of insulin in storing fat, you also tend to be low calorie because you are not perpetually hungry.
@Physionic As is almost always the case I tend to "think/believe" that the truth is somewhere in between the presented models. Though when it comes to "biology and medicine" I'm also "habitually inclined" to believe model that are complex more than ones that are ""simple""."Silver bullets" are in my uneducated opinion rarely the "whole truth", though it can "point the way" to it. And I can also believe that "individual differences" both geneticl, epigenetic and even other "external factors", could make either "model" be the one that was most correct in our "individual case". Best regards.
This is timely as I am in the middle of a personal health crisis where my blood pressure rapidly built up to where I could feel the pressure in my chest and throat. So I bought a BP monitor, began a 4 day fast, and visited the doctor where I learned that 207/201 wasn’t that alarming….did I want to see their dietician? I’ve been distressingly stuck, at 70+, on 95 kg for years. After the 4 day fast a week later I did a 2 day fast, and my blood pressure became less volatile and I was showing evidence of weight loss (I had to add an extra hole to my belt). A week after that I did a 5 day fast while doing my standard exercise of a daily stair climb which was for a longer time 6 stories but now I have increased up to now 20 stories. Yesterday I was able to record a BP reading of “normal” at 128/81 (79), certainly an aberration for the moment. I am eating this week and next and will do another 5 day fast in the following week. A 5 day fast starting on Sunday night and finishing on the following Friday night. That is easier to keep focus and keep track of. I am trying to eat Keto and have developed a Spinach smoothie formula that I can tolerate to pump in as much green goo as possible. I am definitely Over Weight, I definitely have a Fatty Liver, I certainly have Insulin Resistance, and have a deteriorating physical condition,….all of which I need to turn around in a short period. It seem to be working, and I am in the Lutig camp. If I can get a “Normal” BP reading 3 times each week I will have done a body rescue, and changed my habits in the process. It is very liberating to walk past all of the tempting food compulsions of the past and not be forced by habit to indulge. Still alive for yet another birthday next month.
Your doctor said a BP of 207/201 is not alarming? That's crazy - that's considered a medical crisis, by a long way. I'm glad you're feeling better, William.
What about the role of muscle mass in carbohydrate storage? Mostly Unrelated: Metabolic wards don't control for the effects of diet on behavior. Portions are measured, and only the most dedicated calisthenics folks will get any exercise during confinement.
Total mortality hits a minimum at about (for Americans) 10% higher weight than in the standard wight tables. Also, total mortality goes up about twice as fast for underweight vs. overweight. So, saying 140 lbs. is the standard weight for x height/age/sex, then 154 lbs = .90 relative mortality, 168 lbs = .95 relative, 182 lbs = 1.15 relative, while 140 lbs = 1.00 relative, 126 lbs. = 1.10 relative, 112 lbs. 1.32 relative (1.1 * 1.2). Numbers are illustrative, not an actuarial table.
I've been studying and reading about nutrition for about 35 years. I didn't believe in the conventional model back in the the late 80's. Likewise the food pyramid in my belief was sold to the highest bidders and apparently the wheat lobby bought the biggest piece.
Low Carb + Time Restricted eating solved my problems with weight loss. I have been tracking my weight since 2018 and in a matter of 4 months after watching a bunch of videos about keto, mitochondrial uncoupling and fasting my wieight went below what I had in 2018 so I can't even tell when was the last time I had this weight. My body fat is about 20%. I really enjoy these debates between different experts, scientists. I am definitely not a fitness guy who could go to the gym 3 times a week, somehow I manage to drag myself there twice a week. Sometimes I eat a lot at events but if I don't eat a lot of carbs I barely gain weight after these events.
Since January 2023 I've been on a diet. Initially not much happened until I downloaded chronometer and made sure I had a calorie deficit of at least a third of my recommended calorie intake for my age. I also restricted net carbs to less than 120g per day and also cut out completely all "added sugar" but didn't restrict protein or fat other than through my overall restricted calorie regime. Since then the belly fell off and I lost 5kg easily and I no longer feel tired at odd times of day. I'm 61 and walk for at least an hour every day but this has always been the case. It was interesting to me that the conventional chap talked in terms of feelings and generalisms, my gut feeling was to distrust him, he didn't sound like a scientist 🤷
For me calories in calories out does not work. I'm a Computer Engineer in Silicon Valley so trust me I love numbers I track numbers and I found through research and testing with my body that calories in calories out is not a linear function. For example if I consumed 400 calories of protein it does something different in my body than if I consumed 400 calories of carbohydrates or 400 calories of fat. Each of them causes different metabolic reactions they don't all produce the same effect. I can eat an excess of protein and not gain a pound however if I eat an excess of carbohydrates I can assure you I will gain weight and I will also gain weight but much less if I have a excess of fat. This is why I adopted a low carbohydrate Keto program it seemed to be best for my body's metabolism.
I find that when I stick to low carb, I have more energy and clear thinking, less itchiness and bloating, and my pants fit better, but when I break down and have carbs, I get a very unpleasant candida overgrowth that causes rashes and all kinds of side effects that make me feel yucky and fat and tired.
Never had an issue with weight (never had a huge appetite either) but I had to change my diet due to gut issues, so low carbs, low to no sugar. I am slowly transitioning back to see how much I can tolerate because my work outs are suffer too much. I am quite surprised how much bigger my appetite is now that I add carbs back
I’m Team Physionic! I found your channel recently, I subscribed after the second video. This is my first comment. I’m looking forward to bingeing on more of your videos, while looking forward to new content. I am a soon to be 60 year old, carrying 25 to 30 additional pounds. I have found myself becoming quite addicted to sugar. Growing up, we never had dessert, no gravy with roast beef. My grandparents followed a Dr. Jackson, who looks like he was part genius part madman. I ate so well growing up, medium, rare meat, baked chicken, nothing fried two veg and a starch. I rarely had dessert even when I went out to eat. This all changed in my mid 40s. I would love a video, if you haven’t already made one (which I will find if you have) on the evils of sugar addiction. Really enjoying your channel. I’m about the furthest thing from a science, nerd academically, one could find. I am however, fascinated and appreciative of your analysis of other content not to mention your own opinions and studies. Many thanks for making it easy for a non science person to understand these studies etc. ✌🏼🇨🇦🦖🙋🏼♀️😎
i ate whole chocolate given in gift in first 10 minutes, not because I was so craving despite not seeing shop sweets often but sister would eat it before me if I would save it for later 😂 anyway erithritol is best way to replace sugar in diet in transition
Ludwig, i lost 26 lbs reversing type 2 diabetes, with no intent or desire to lose wwight. I have always been too skinny for my hight. It took me 3 weeks to become fat adapted with stable ketones in the region of 1.2 to 2.0 mmols. The higjer satiety of low carb high fat and protien helped food cravings and enhanced cognition helped to stay the course as well as the health benifits of reversing long term diabetes.
Wonderful job! What works for YOU. I agree! If a person has success, that's what matters. And there's the issue of huge serving sizes, increased sedentary lifestyles, a lot more time on screens instead of being active. Surely those things have something to do with it. Also, highly palatable prepared foods on SOOO many store shelves have to contribute to increased caloric consumption. We are eating more calories than we used to. And moving less. That has to be a contributor. "Broadly speaking, we eat a lot more than we used to: The average American consumed 2,481 calories a day in 2010, about 23% more than in 1970." (DeSilver, 2020) This makes so much sense! I kept a healthy weight on a low fat vegetarian diet - cooked my own food, baked whole grain breads, ate oatmeal - all those healthy carby foods. I carefully measured all of my foods, calculating calories, implementing a feeding window of 4 hours/day with some 24 hour fasts. BUT - I was PAINFULLY HUNGRY several hours/day - and when I went to bed. I have a lot of willpower; it was worth it to me. In COVID quarantine, my marriage failed, I grew depressed, and ate a LOT of bread - gaining quite a bit of weight. Adopted a ketogenic diet and lost that weight quite easily and I am much more comfortable with my fasting pattern. So for me, the greater satiety eating a ketogenic diet works. I'm so much more comfortable - and my IBS symptoms completely disappeared. Big surprise there. I don't doubt that genetics play a role here. They just have to. So for me, this works much more easily than when I was eating a high carb/low fat diet. That's just me. I LOVE and appreciate your work! This diet war has become tribal - makes me a bit sad. DeSilver, D. (2020, May 30). What's on your table? how America's Diet has changed over the decades. Pew Research Center. Retrieved February 27, 2023, from www.pewresearch.org/fact-tank/2016/12/13/whats-on-your-table-how-americas-diet-has-changed-over-the-decades/
Oh, definitely. Unfortunately, it's difficult for me to get to all the causes in one video, so I expect to cover some of these in other content, but I think your overall point about increased caloric consumption due to processed, hyper-palatable foods is my #1 target for why we are experiencing increased weight gain. Thank you, Alice!
10:55 At this point it would be nice to define terms "low carbohydrate" and "high carbohydrate". Just as an example - Fatsecret app paid feature "meal plans" state low carbohydrate diet includes near 200g carb per day LOL
I am an endocrinologist... I saw every diet... everything works fine .. golden rules are Little coffie 50 ml with milk when hungry Non starchy veggies with spices Whole grains as carbs protein mostly plant based (occasionally animal based if interested in it) unprocessed fat ..walnuts or peanuts or seeds (never oil not even pufa ) little calorie deficit.. weekly one day fast No alcohol or very little if must Cardio and compound strength training Finally good sleep For past 16 years i have been following people with dexa scans... it works .its easy .
I’m a high protein, low-fat, low carbohydrate, high fiber guy. For me it’s simple. Foods high and protein stay with me longer. Less hunger means fewer calories. Two bagels checks in at 550 calories. An egg 72. That’s 7.5 eggs vs 2 bagels. I think it’s pretty clear which choice is best for holding off hunger longer. There are a ton of other examples. It works for me. I also exercise quite a bit. I’m 59, just a hair short of 2 m and weigh 89kg with 11% body fat. Choosing foods with the highest protein, highest mass, highest nutrition, and fewest calories works. Give it a shot.
So - You look around the world. Who eats vegetable oil, sugar and wheat products? Well, it's the folks in the countries with the fast food and processed food. Like the old Wendy's ad asking. "Where's The Beef?," I ask, "Where's The Fat." It's in the countries with the fast food and processed food. A couple of doctor visits ago, I had gained a few lbs. The nurse started to tell me about 3 meals a day and counting calories. I countered her discussion by asking if the body has 3 meals a day, "When will one burn the fat?" She had no answer to my query. Ketosis burns fat. It burns fat when the body has run out of carbohydrate fuel. Low carbs force the body to burn fat because that's all it has. Look at the cultures that forage and hunt. They have fewer carbohydrates. Green leafy vegetables, roots and wild meat are what these cultures have. These guys aren't fat. You get my point. Their argument is one where I'd say they are both partly correct.
50 years ago. Highly bioavailable carbohydrates simply did not exist in anywhere near the proportion that they do today. The first highly processed food stuff to show up was refined wheat flour, bread and cereals. And it's all been downhill since. Now then maybe merely correlation and not causality. But if you've tried to take on a low carb diet, you know how hard it is to avoid these foodstuffs with what's available today. It would be interesting to see the results of the long-term study showing weight gain, /weight loss effects of two groups of people, one being those who ate a so-called modern diet and those who ate nothing but "real" food.
It's true that I stopped overeating/being hungry by eating under 50 carbs per day. I love my food plan, which includes big green salads with shrimp, tuna, sardines, salmon, etc., and "snack" now and then on walnuts, Brazil nuts and and cashews. I've learned to eat less of the nuts because they do have some carbs, but I originally lost thirty pounds quickly on the keto plan.. Now I am really looking at tightening up my car count (or rather down) to a strict 50 to take off another ten pounds. I have more energy on this plan, and it's been easy to amp up my Pilates, yoga and walking. I feel far less anxiety and more emotionally balanced since I got off the carbs. I also sleep better and truly, I almost never feel hungry (or hangry lol). I appreciate your analysis. Actually, I have learned from being in meetings with hundreds of compulsive eaters (including anorexics) that everyone's body is different. Some can and cannot eat this, or that. I am in remission from compulsive eating, have been for several years now, meaning the cravings are gone. I think that has to do with not eating sugar. (I do Stevia, and on occasion a tspn of Manuka honey, because, simply, it's a health benefit.
I've been trying keto for the last month, and I have not left the basic 'calories in, calories out' model. What I'm learning is that the issue isn't necessarily carbs, it's all the processed food, which all contains either processed versions of carbs or oils. For example, ground beef is not necessarily the best food, but it beats breaded frozen chicken tenders all day. Bacon may be processed, but it has healthier fats and is still less processed than pancake mix.
pig fat is one that do not produce any toxic crap when used for frying also you can balance high omega6 intake with low but regular omega3 intake life from fish offsetting the crap and feeling well again
I wonder if they measured the insulin levels of these people and if there was an effect on the longer-term people between the high carb and the low carb diets.
IT IS THE CARBOHYDRATES-DuH !! Find your own carbohydrates threshold usually LESS THAN 100 grams total per day ! NO GRAINS NO FRUITS NO POTATOES WORKS FOR ME !
it's insulin that is the driver. 100 calories of broccoli doesn't drive up insulin the same as a 100 calories of a cookie. Your body responds to different types of food differently. So, insulin is the primary driver.
It took me about 90-180 days before I actually was able to lose weight on ad libidum keto. Like many others, going from 275 to about 230 was pretty easy once it started, but after that I had to use both serious time limits (usually OMAD) and being absolutely meticulous with Cronometer.
A 5 day FMD helps reset my diet if I find myself gaining weight. During the FMD most of the weight lost is water and comes back in a few days, but I do lose a lb of belly fat, and I find it easier to shift to a diet without high density carbs, and more vegetable protein. Adding fat and fiber to my diet at that point, in the form of avocados, nuts, and Olive oil, does help to keep hunger at bay.
I am Team Ludwig. I paid for and followed Noom for months without any weight loss. Noom is very “conventional” and CICO oriented. I went into 23/1 intermittent fasting and stopped calorie counting and stopped eating the grains and cut myself loose on the meats, and lost weight rapidly and am just 1 Kg over my ideal weight for my height. When I started snacking on sweet treats and a piece of bread or two here and there, my weight came back. It seems pretty clear on my body that it is the carbohydrates that lead to weight gain
If it comes to deciding between strict interpretations of “calories in/calories out” vs “carb/insulin” model, I would say I’m in neither camp. Calories matter, and so does what you eat. But it’s probably safe to say that each proponent of these models is also not suggesting there aren’t moderating nuances involved.
I think a huge piece of the puzzle being missed is the whole-system effects of particular diet approaches. Psychology in particular, because we live in the real world with easy access to food. I lasted one day trying to limit calories, because I ran out of willpower. I have been doing 20:4 fasting for over 6 years now, easy breezy.
Thank you for your wonderful presentation of these hypotheses. I actually believe in both theories. I was about 40 lb over my ideal body weight. I am 5 ft 5and I was 175 lb . I went on low carb/keto diet and I have lost 30-35lb. I’ve difficulty losing the last 5-10 lbs. I think I have to be in calorie deficit more in order to get that extra 5-10 pounds off. If I’m successful, I will try to let you know. 18:47
In your “Dr. Hall Responds” chapter you state that there is a +135 or +70 calorie use but don’t say “per what”. Per meal, per day, per week? Even. +70 calorie deficit per day could result in significant weight loss over time.
Binging on my new favorite, Physionic ! This topic in particular. I'm 68 and have been obese for 30. I am absolutely convinced it was caused by allergies but have never found any studies toward this. I will explain why I am convinced of this if you like but I have trouble typing and it's a bit of an explanation.
A little late to the party, but here's a story: after a heart attack at 37y old, I switched to a low fat diet along with a substantial reduction in ultra-processed food and reduced alcohol intake to about 3 drinks a week on average. At the time of my heart attack, I was obese at about 220lbs. I took up running for about 10 years, running about 150km / month. This resulted in moderate weight loss which was pretty frustrating. I suffered a lower back injury doing x-country skiing and this is where the real problems began. I couldn't run, much less walk for about 6 months and put on about 40lbs whilst on the low fat diet trying to lose weight. Through all of this, I was constantly hungry which resulted in eating more often, still following a low fat approach. I thought the low-card crowd was mostly nuts until a good friend whacked me upside the head and told me to try a low carb keto diet (he has lost about 50lbs himself.) In the fall of 2019, I tipped the scales at over 300lbs and this became the impetus. But it wasn't just the low carb diet - I also started intermittent fasting between 16 to 18 hours each day. The weight began to fall, and as I lost weight, I began to feel better and starting a walking program. From September 2020 to March 2021, I lost over 100lbs on a low carb keto diet with intermittent fasting and walking about 10km each day for a total of 120lbs since I started the program. There is a lot more to be said (keto diet wasn't all rosie ... cheese is my kryptonite and protein supplements caused satiety issues ...) but losing the weight was an eye-opener. I've read a ton of stuff in the past 3 years and I'm of the opinion that our general understanding of metabolic processes in the human body is in it's infancy. So, am I on Team Ludwig or Team Hall? Neither: the low carb keto definitely help me lose weight, but I'm not convinced I can live that way. We can't just focus on the diet itself, but also need to consider how to apply intermittent fasting and exercise and develop a complete healthy lifestyle. Thanks for your videos - they help to establish what we think we know, but more to the point, where our ignorance lies.
I’m in the Hall camp I think. For me, it’s all about calories in - calories out, regardless of type. I eat what I like, maintain a deficit, and lose weight.
I never thought about how short metabolic ward studies were. That was always the default argument in my mind. The whole “it takes time” (I’m guessing between ketones and metabolic machinery) is kinda hard for me to dismiss. Solid point (imo) if I’m being honest. My life is a lie 😂
Indeed - they tend to be extremely expensive and labor intensive. The "it takes time" is an interesting perspective, but there have been a few rebuttals - I may get into those, as well.
@@Physionic I hope so because right now I’m a little torn on what I thought I knew. Also, like I said, I’m in shock over metabolic ward testing. I literally never thought about it…..ever.
Something not talked about here but would be another puzzle piece to the CICO vs Carbs is the change over time of the micro-biome? I remember reading somewhere that since the 1980's the species make-up has shifted toward bacteria that can extract more energy from the same caloric intake. So, that teenagers eating the same diet from the 80's today would be less lean due to the extra calories extracted during digestion? Given the incredible array of highly processed foods available, the constant circadian effects of blue light, less exercise, antibiotics, etc., maybe there is some validity to this assertion.
In distillation, a small amount of distillate product (lower boiling point fraction) is typically collected from a larger volume of residue (higher boiling point fractions from the original liquid). So perhaps distilling information makes sense after all?
Keeping a steady weight is all about satiation. It's not about how much you eat but how much you want to eat. I've been dieting for 50 years using the calories in calories out. I've lost the weight of a large donkey in that time and always put it back on. It was not until I dropped the carbs that I was able to keep the 50lbs off. Carbs drive HUNGER. Carbs switch off fat buring, Calories in calories out is moronic. I am now the weight I was when I was 30, and after nearly 3 years the weight is still off. I now enjoy meat, fish and eggs without guilt. I have reversed by T2D, heart disease, fatty liver and stopped taking 4 medications.
It’s both. If you eat 6,000 calories, it doesn’t matter if they came from fat or from carbs, you will gain fat. Complex carbs keep you satiated as long as the fat does, so as long as your carbs don’t come from doughnuts and candy bars and your fats from deeply fried food swimming in liquid lard, you shouldn’t overthink. I am a big on moderation and balance and avoiding processed foods as much as possible. Before I put something in my mouth, I ask myself a question: “When our ancestors roamed the earth, was it the food they would encounter and eat? And if the answer is “probably not”, I don’t eat it”. I find it much simpler logic than carb/fat balance, because if evolution didn’t make this food, it should not be eaten.
Of course, the main driver of weight loss is a calorie deficit. The low-carb diet leads to a calorie deficit, which causes weight loss "EFFORTLESSLY". This means you don't need to be hungry all the time to lose weight and "KEEP THE WEIGHT OFF", making it "SUSTAINABLE" and less prone to rebound. On the other hand, the traditional low-fat diet has a rebound rate of over 90%, and most of the time, people gain more weight than they initially lost.
I reversed years of prediabetes by going low carb after a dozen years of being a vegetarian before that. Dr. Richard Johnson on TH-cam has done groundbreaking studies on fructose metabolism. Dr. Robert Lustig has also made amazing clinical discoveries about fructose. I avoid processed fructose in things like fruit juice because of their amazing work. Thanks for this fun debate. I'm team low carb. 😃
People need to get over their avoidance of normal hunger. It's normal to start feeling hungry a few hours after a meal. It's also normal to remain hungry for a few hours after the hunger begins, before getting a chance to eat the next meal. Eat good food at meals. I suspect this works with any balanced diet.
What confuses me about the studies mentioned is that they don't seem to counter Ludwig's hypothesis. Sure, you can get weight loss by controlling calories - but how miserable are you? How you control calories is an additional matter - one meal day is naturally fasting versus snacking all waking hours keeps glucose higher across time Ludwig's point seems to be, when left to their own devices, people will continue eating because their body is sending them the hunger hormone. Unless they restrict calories they will likely satisfy that hunger. When glucose is cleared and stored as fat, a while later the body is hungry again when blood sugar decreases. It's the roller coaster. People who are obese may be continuing to eat due to body signals. I've been on a lower carb diet for about five years and I can easily fast 24 hours without a problem - satiety is real.
This video looke at the perspective of low carb / high carb diets fot for the purpose of fat loss. I think it would he good to see an analysis of the diets looking at the perceived potential benefits other than weight loss. Clarity of mind, muscle mass, mental health, longevity ect ect Great video thought, you always remain objective and know when to say youre unsure about a particular aspect that is understudied. Thanks for all hard work you put into these videos 👍
Double weighted water can give a false impression of the caloric balance on low carbohydrate diets, which has to be accounted for when looking at the data. If the low carbohydrate diet involves eating more protein, the 70 kcal boost in metabolism might be accounted for by the thermic effect of food.
I am with team Hall. Satiety through high fat diet won’t work on most binge eaters because mindful eating is hard to achieve. On the other hand a whole grain high fiber complex carb diet is more sustainable and less calorie dense in the longer run even while accounting for the high glycemic load.
• The more I learn, the more I believe that we humans do not do well on carbohydrates. Frequent blood glucose spike seems to correlate with diabetes & heart attacks. A stable BG level is important. NO🚫SPIKE 👌
Then, why do so many cultures living on high starch diets have such long lived members? If humans didn’t do at least reasonably well on carbohydrates, not many of us would be here. It seems pretty obvious that the body is designed to be able to switch back-and-forth using fat or sugar or fuel. It would not have developed that if there hadn’t been some kind of advantage.
I have found the root hormone imbalance is key to unlocking fat loss: high estrogen responds better to a higher fat, low carb diet (20 net carbs per meal like Mediterranean diet) NAFLS (non alcoholic fatty liver syndrome) will WORSEN with high fat keto but responds to intermittent fasting with moderate carbohydrates) Leptin resistance responds to increase in caloric intake. Cortisol induced fat responds to keto and carnivore. Hypothyroidism responds to Pescatarian Mediterranean. Different solutions to different problems!
These doctors clearly appealing to the people who dont want to accept personal responsibility to sell books is criminal. They actually should be arrested.
I'm one of those for whom a ketogenic diet + 16:8 intermittent fasting has worked wonders for weight loss, the reduction of cravings, a heightened sense of well-being, and yielded significant improvement in blood pressure and blood glucose levels. While the carbohydrate-insulin model makes more intuitive sense to me and more closely mirrors my experience, I don't have any interest in promoting it over the old calories in/calories out model. I'll let the researchers get to the bottom of it.
Here's a proposal: Analysis of metabolic impacts of a controlled, long term sugar free diet. Elimination of all forms of sugar except fructose from fruits, and monkfruit and stevia. Monkfruit and stevia are included as (arguably) the safest sweeteners.
I’ve done both diets and I’m sticking with the high carb diet. I have way less cravings than the low carbs and I’m losing weight by reducing calories simply and have better energy.
I ate a higher carb dinner last night (tortillas) and now my blood sugar feels low this morning. I think I can eat a moderate carb meal and my body doesn't feel this way.
Good review of whether basically all types of Calories are the same. As long as you maintain a "Caloric Deficit" less than the BMR of your current weight you will lose weight. I very much agree with your emphasis that people continue doing whatever it is that's achieving sustainable weight loss and don't get too caught up in being a Keto Purist.
But does that model explain why in the first 50 years of the 20th century that obesity rates were very low when the population was not eating low carb? They may not have been eating lots of processed snack foods, but people did not fear, potatoes, and bread. if you look at cookbooks from I think the 40s, it was pretty much common to have potatoes and a roll at dinner, and sandwiches during the middle of the day and toast in the morning. But people were not obese.
This is a well done video. I happen to believe both have good points. The only factor I wonder about is the metabolic flexibility of the study participants. As someone who has done both the high carb approach and the clean keto approach(to be distinguished from the generic low carb model) it seems to matter greatly whether or not your cells can use fatty acids effectively. There was a point in my life where the higher carb approach stopped working as well. I was never tested but it seems like my ability to burn fat for fuel mattered greatly when I was in a high carb cycling approach. Keto is the diet that fixes this inability to burn fat for fuel when your glucose gets low. However, once you're metabolically flexible you can return to eating more carbs and experience good results because instead of your body telling you "I'm hungry" it simply switches to fat through the ketone signals. So following maintenance calories becomes easier after all of this. The science of this whole thing is new to me but there is plenty more research to be done because ketones where thought to be burned for fuel by your cells but now we're finding out they act more like signaling molecules to your cells. I'm just trying to get to the bottom of metabolism itself so I can help others solve their problems too.
It genuinely surprised me how weak the link between sugar consumption and diabetes actually is. I've always been a big proponent of the view that sugar consumption greatly increased the risk of diabetes, even if total calorie intake is appropriate for weight maintenance. A review of the literature did not strongly support this view though, which i found extremely fascinating... complex stuff... I'm still skeptical, and maybe i just haven't found the papers that support this view, but it's eye opening all the same.
Type 1 diabetic here. Insulin causes weight gain, as my N = 1 experiment has shown repeatedly. Insulin shuts off hormone-sensing lipase in fat cells, keeping stored fat from getting out. My old clothes stopped fitting soon after treatment with insulin. Before treatment, and sans insulin, no amount of food could cause me to gain weight (I tried!). Before I lost beta cells, I weighed 165; during loss of beta-cells, down to 149; now after years of injecting insulin, I'm up to almost 200. I eat the same, sometimes less now, than I did at 165. I believe it's the insulin profile, not just how much insulin, that is to blame. If you have a spike of insulin, but it goes down rapidly later on, there is time for fat cells to release their contents back into the body on demand. But when insulin is constantly trickling into the blood (my current state with injecting it), fat cells get less of a chance to empty. A pulsatile sinus wave that looks like a seismograph profile leads to leanness; long waves with shallow troughs and spikes that never go low enough keep fat in place (that's what sumo wrestlers try to achieve through eating numerous small meals). It's frustrating. I can exercise, starve myself (don't run five miles while fasting-it's bad for your brain), and almost nothing causes my fat to leave, or barely shrink. "Diarexia" is the nickname for under-using insulin, letting blood sugar go unchecked. Great way to lose weight, teeth, kidneys, go blind . . . no thanks. I used to be able to run enough to shed the weight despite insulin overexposure (lowering insulin needs significantly, and burning fat in place with irisin browning my fat cells), but I'm getting too old for that. A strained pirformis muscle was an excruciating consequence of jogging while over my ideal weight. Anxious to lose weight, I tried two weeks of eating very little. At first it worked, but it caused me to get high blood glucose (even though I ate zero carbs). I believe this was due to insulin's role in waking up the thyroid. No insulin, no t4, low mitochondrial function, poor insulin sensitivity. When I started eating normal again, I gained back all the weight I had lost, plus and extra 1.5 inches of abdominal circumference. A video from a researcher at BYU named Bikman said that starving fat cells can reprogram them to overproduce lipoprotein lipase, up to 12 times more, the stuff they use to grab fat from the blood. So starvation dieting caused my body to gain weight in the end. I'm also convinced the immune system, inflammation, is a huge component. When the immune system is active, it produces resistin, which makes the body resistant to insulin. Enough resistin, and your body wastes away; a tiny smidge of it constantly pumping, though, and you gain weight because insulin never shuts off enough to let fat out of fat cells. Sugar feeds microorganisms that drive inflammation, so it's a double-hit for insulin increases. Visceral fat also makes inflammatory cytokines, and subcutaneous fat leaks estrogen and makes aromatase, so fat itself can promote its own proliferation. (Surgically removing the omentum improves insulin sensitivity.) 4:35 I confirm this every time my insulin is too high. I HAVE to eat, or risk brain damage, even death, from low blood glucose.
![The 4 Pillars for Fastest Muscle Growth. [8 Studies]](http://i.ytimg.com/vi/Scrc_ESFEqM/mqdefault.jpg)
![Long Term Effects from Fat Loss - Hormones, Weight Regain? [Study Breakdown]](/img/n.gif)
CORRECTION: ‘Dilute + Concentrate’ @ 7:57
There’s significantly more information on this topic that needs to be discussed, and I already wrote out my notes for the detailed analysis of both sides (I hope to record that this week), so I’ll release that soon. Beyond that, I may make a follow up to this video, as well, because I left out several studies used as proof in both camps, including the mechanism for why the metabolism was increased (they disagree there, too). Additionally, both groups cite one study as proof they’re right, which is odd… I’ll get into that, too.
You need yet another correction 😅. First you said "distil", which is a way to concentrate a solute, then you said dissolve, and finally settled for dilute, both of which reduce concentration.
All good, after all you "only" have a PhD (or soon will) 😉
My brain was scrambled! :-P
I've done my own investigation. When I stop eating, I lose weight.
Shoot all the chickens or bust all the eggs and the results are still the same. You starve and the long term effects of that have been known for a very long time.
Dr Ben Bickman and Dr Lustig would be a great interview but I think you do reaction videos. Good luck once your channel grows to have an even exchange of ideas.
I had to get off carbs and go vegan loosing 1-2 bls a day. now 180 vs 235
I am 66. I used to be considered morbidly obese according to two medical doctors who evaluated me. I also had a fatty liver condition, and was at one point diagnosed as being pre-diabetic. Throughout most of my life, i always had very good blood pressure, but later in life experienced occasional bouts of hypertension. I was also plagued with edema - excess fluids causing swelling in the feet and lower legs. That edema also led to those areas to be easily bruised, and injuries were slow to heal. Open wounds were prone to infections of cellulitis that required hospitalization on two occasions. I also developed a condition of peripheral neuropathy in the feet, and suffered the symptoms of COPD from decades of smoking, among other things.
Just over two years ago, i changed what i was eating and even more importantly, the way i was eating. I began an aggressive program of intermittent fasting - eating just one big meal every day. I stopped consuming all sugars, and drastically reduced my carb intake. I have continued this way of eating with a little 'cheating' here and there, since late June, 2021.
A typical daily meal consists of the following: A.) a variety of steamed fresh veggies - two bowls on average. I use generous amounts of real butter, garlic and several other herbs and spices as well. B.) a serving of high quality locally produced free range meat protein. If it is fish it is fresh caught, not farmed. If it is from eggs, it is eggs produced by local free range chickens. C.) Also included in the daily meals are servings of cheese such as goats cheese or cheese made from the raw milk of once again, local free range grass fed cows. D.) I will also consume a few handfuls of nuts or seeds daily for additional proteins and healthy fats.
After just two months of eating this way, i lost about 60 pounds of excess fluids and body fat, and with no increase in any physical activities or exercise. And beyond that the real magic began to happen. All of the chronic health conditions mentioned above that had plagued me for decades began reversing until they were all gone completely. Even the symptoms of COPD. No more chronic coughing, wheezing or shortness of breath. And i am still a modest smoker to this very day. Imagine that. The most stubborn condition that finally subsided was the peripheral neuropathy - nerve damage in the feet that was the cause of great discomfort. But yes, even nerve damage can be repaired in some cases. I use absolutely no pharmaceutical products - prescribed or over the counter for any reason whatsoever, and have no need to see any medical doctor. No medical doctor in my life has ever helped me reverse any of those conditions.
I know what i have experienced is anecdotal, but i am not alone. Many people, perhaps millions of people have experienced similar results from a combination of intermittent fasting while eating keto and / or carnivore diets. I attribute my personal success mainly to the information and advice i received on TH-cam from Holistic Dr. Sten Ekberg. My best wishes go out to all who have taken the time to read this, and those who did not. lol
Thank you for this comment. Sometimes all we have IS anecdotal while science catches up. Wishing you further progress in your dietary adventure! PS I'm a fellow traveller.
@@janinademetriou-warburton6427how do you know he is a traveler?
@@Eric3Frog Do you not live on this spinning Earth, orbiting around our Sun, while it goes who knows where in the Universe?
"Remember, no matter where you go, there you are."
I have similar experience, keto and intermittend fasting (3/4) over 6 months led to 14 kg weight loss. I had to stop this diet because my Psoriasis went bananas (I assume that the weight loss freed mercury or other toxins from the Fan cells). With a less severe fasting I am now well again and my blood values improved a lot, especially the triglycerides and cholesterol dropped which seems counter intuitiv eating a lot of fat.
Personally I’ve lost a stone just by removing most sugar and cutting out high carbs from my diet. I’ve not reduced my calories but I do intermittent fasting which previously helped me lose a previous stone.
I was born in the late 60s, and in the early to mid 70s, people rarely went out to eat. McDonald's was a big treat about once every couple of months. Healthy home cooked, non processed foods were the rule. Things began to change in the late 70s and early 80s. Restaurants and fast food restaurants begin popping up all over the place. We got better TVs and started seeing all kinds of advertisements for fast food. Both parents began working, and there was less time to cook healthy meals. So there was a HUGE cultural shift to poor diets, fast food, and temptation from advertisements to eat fast food. So people started getting metabolic syndrome and were constantly craving more foods. In my opinion, it was clearly a cultural shift of eating more and eating more processed foods.
Excellent point, Q. I tend to agree with you, wholeheartedly.
I don’t know, I herd after WWII in the 50s tv dinners were not only common place, but thought of as healthy. Processed didn’t have really any stigma like they do today.
Logical analysis
There's also the fact that to go along with all of these convenience foods, the social stigma of eating outside of mealtimes has all but vanished completely in many places. When I was a kid in the 80's and 90's it was still kinda weird to snack a bunch outside of meal times, to eat in your car, to eat while walking around. At most I might get a granola bar after a particularly grueling swim lesson or the occasional gas station candy because I washed my Mom's windows. Now it's completely normal to be eating at literally any moment of the day and I think this definitely contributes another layer to this complex problem.
It was the early 80s, with drive thru places.
People used to eat at the kitchen table with no snacking.
Kids rode their bikes in the sun, with very little sunscreen
Low fat= more sugar/corn syrup
As a type 1 diabetic, I can see a direct correlation between my insulin usage and weight. Also, when I switched to a low carb diet, I felt pretty crappy for the first few weeks, although my blood sugar was much better controlled. But after that transition, I felt much better on a low carb diet and I am taking less than half the amount of insulin I used to take, my blood sugars are much better controlled and I have lost 30 pounds and have kept it off for over three years. Not to mention I am much more satiated and can go much of the day without feeling hungry.
All wonderful news, Peter. What you described are aspects addressed in both models, although they sound more in-tune with the Carbohydrate-Insulin Model.
@@Physionic I would love to see glucose and insulin variability under both diets. I believe glucose and insulin variance is lower in low carb. I am an n of 1 with that. A CGM can track glucose in a trial however insulin testing needs some development. All I manage is fasting insulin which is interesting but not full story. Keeping these factors under control is important for diabetics and some cancer patients.
As a non diabetic I experienced a very similar history minus the need to inject insulin. I was prediabetic and heading to type 2. Now my health is much better. Always feel satiated.
@@mpoharper same here, I barely need metformin after adhering to a low carb diet and also feel less hunger and my energy levels are stable during the day, glucose has become very stable too.
I was a teenager in the 80s when we were taught to eat many small meals of high carb low fat foods. It was horrible and I developed an eating disorder. I am so much healthier now.
Yup..the 6-8 small meals a day is a total disaster. Worst take ever! Humans NEVER ate like that in all of history!
80s pushed the "every 2 hour eating" instead of 3 meals only
By DOCTORS😔
you never drinked sugary fruit juices from grandma like me 😂
witches are real 😂
Sumo wrestler diet.
My daughter was a teenager in the 80's. There was no such teachings. Ever.
Over 6 years I went from 250+ lbs to 140 lbs by being patient, persistent, determined & WILLPOWER! Not by low-carb, high carb, keto or any other fad diet
Funny thing is that just as not all fats are created equal, not all carbohydrates are created equal. There’s a big difference between the way our bodies process whole plants vs. sugar or even wheat flour. I think it’s pretty important to know what the high carbohydrate diets contain.
You’re way above the pay grade of any registered dietitian and most nutritionist, who are stuck in the mindset calories are a real representation of energy available in a food.
Great point, Michael. Typically, studies make sure the proportions of fats across comparison groups are the same. There may be some missed nuance there, but that'll take another analysis, which I hope to do in the future.
The same applies to carbohydrates - the researchers normally control for differences in diet composition (simple sugars, as one example). And, in metabolic ward studies, every macronutrient is accounted for and is 100% equal across comparison conditions.
Either way, it's a great point, and something to look into in the future.
A factually wrong comment! There are NO essential dietary requirements FOR ANY carbohydrates in the human diet!
Humans are essential carnivores !
Skip the toxic carbohydrates such as FRUITS , GRAINS , and potatoes!
@@-astrangerontheinternet6687
It is the CARBOHYDRATES-DUH
@@PhysionicWhat’s your take on that study that showed people who ate a zero-fiber diet had zero digestive issues?
Over 30 years I struggled following the conventional advice and trying to do this from a calorie perspective. So people close to me lose vast amounts of weight and short periods of time with a low carb approach. Dove into the research to show them how they might be hurting themselves And came to the conclusion that the one thing that changed in the environment while the world became obese and sick is the introduction of processed fats, the craze of going low to no fat and the consumption of processed foods that our great grandparents would not have recognized as food. Put 60 hours in late 2018 into researching this in November and December. Decided to go low-carb while continuing to study this because it became fascinating. Dropped 110 pounds in nine months. Since then while remaining very low carb I’ve been able to add 22 pounds of muscle without changing my waist circumference. Overarching big points learned and now studying this for over 5000 hours to years dedicated while we’re trying to write a book. Yes as mentioned in this video one of the keys is to understand time. It takes an average 4 to 6 weeks of very low carb intake to flip the metabolism back to our native metabolism that we are all born with. When in this fat adapted metabolism we can easily switch back-and-forth from processing carbs to processing fats as energy. This is why in short term you will find calories equal to or better than carbs. Once you flip the metabolism and you’re running off of stored body fat as your main energy source, And your fat intake with ancestral animal products is higher than most have experienced in the last 50 years, you become very naturally satiated. Most people who eat low-carb because they naturally get full quicker wind up resist draining calories without ever feeling hungry. I believe this is the number one reason for long-term success. We learned during the biggest loser competition trying to maintain a calorie deficit that most people use under the conventional method leads to a major reduction in their metabolism. Because they’re always on the blood sugar roller coaster cravings never go away where they do on the low carb method. So low carb solves many of the reasons that people fail on reduced calories. I believe there are many other physiological reasons why low carb is very advantageous but that’s too much for this one comment.
Could not have said it any better.! One glaring difference in all of these kind of studies, is that the conventional side KNOW that it takes time to convert, they know about "keto flu", the transition period involved, and they set parameters that they know will negate the advantages of low carb, and then say, " see we told you! " In particular, the amount of macros! 45% carbs or 40% protein is incorrect, and they know it. But, they can prove their point that way. A devious form of cherry picking!
Did you determine if low carb dieters are harming themselves?
I discovered that you can push your body into fat consuming from carb consuming by doing extreme cardio for 3 days on a normal diet. I discovered it while hiking in Montana. The first 3 days were awful and I felt sore, starved, and exhausted. But after the third day, it was easy and had no more cravings.
Don't forget seed oils. That, sugar, and the processed foods you meationed are the big three that are expanding our waistlines.
I tried both high carb low fat diet and low carb diet and lost about the same amount of weight. However on the high carb diet I used to have cravings and I was hungry most of the day while on low carb diet, after 2 weeks I stopped feeling hungry all the time and could easily use intermittent fasting to help me regulate my calorie intake so it is by far the better method for me which also helped me to revert type 2 diabetes.
It is interesting to see everyone’s experiences. I’ve been high carb plant based and lost tons of weight. I’ve been keto and lots tons of weight. The issue is that with both ways I eventually became bored, felt restricted, and always hungry. I could eat a plate full of fatty meat and still be hungry an hour later just the same as if I ate a plate full of whole plant foods.
I’m thinking perhaps for me the key is somewhere in the middle. Not everything in moderation but everything in balance. Idk. 🤷♀️.
perhaps this is due to the nutritional value of the calories. high animal fat contains more fat soluble vitamins, which could in turn make you feel more satisfied, whereas empty carbs probably will still leave you hungry
So a moderate carb diet with protein and carb at each meal wouldn't occur to you?
Why all the extremism?
@@BO2trickshotingnot all carbs are equal. It really matters what you eat, not just the macros.
@@PinkieJoJo that’s the Mediterranean - see right in the middle.
I've done low carb/intermittent fasting and the weight loss feels effortless and gives me lots of energy.
Vegetarian/vegan/high carb leaves me wanting to eat all the time.
The 3 things I would want to see in a study are 1)circulating insulin levels throughout the day on the opposing diets and daily DEXA scans and CGM readings.Water loss from glycogen depletion and glucagon inhibition are fluctuating confouders as is variable insulin response to carbs and protein.
Daily radiation with DEXA would probably not be a good idea. But tha fat measurement is a better idea.
The changes in daily DEXA scans would be barely perceptible. Not worth it.
@@Eric3Frog yep Mr. frog. You’ve got the radiation and it’s a really expensive test.
64 years of struggling with being overweight…a mom lovingly shoving every low fat option down my throat…years of starving myself on salad veggies, chicken, no eggs…unending fat shaming, internal and external, finally I come across low carb Keto way of eating, two years later after keeping my insulin under control by eating low carb higher fat foods I am 105 lbs lighter…enough said
some people will never go on keto if they don't use something like erithritol to replace sugars in the transition period surviving it and seeing first results good enough to convince them it's worth a long term change
it makes it also easier survive crisis on such alternative
luckly some healthy stuff can also be sweet like glycine
Congratulations! And no better food than to eat fish ;)
@gonefishing7813
Good on you ! LOW CARB is the proper human diet ! LCHF/Banting /Keto/ Carnivore all are evolutionary appropriate human lifestyles!
Humans are essential carnivores with absolutely no essential dietary requirements for any dietary carbohydrates!
Maybe it’s enough said for you. I lost 40 pounds after menopause without going low carb and I’ve kept it off for over 10 years. Did I cut way back on refined sugar and flour and alter processed foods? Absolutely. did I eat lots of grains, beans, and potatoes? Plus fruit? Absolutely.
what works for you may not work for all even with strict adherence. We are all different born with genetic differences. Having said that, I am so happy that you found what worked for you. Congratulations 👏
Dear Mr. Verhoeven. I really enjoy your excellent summary of this controversial subject. However, I will like to bring to your attention that in August 2022, I published in the Journal of Theoretical Biology a mathematical demonstration that shows that the energy balance framework is a FALSE theory.
“The energy balance theory is an inconsistent paradigm” (Arencibia-Albite, 2022)
In 2020 I also published that a mass balance model outperforms the energy balance model in predicting body weight fluctuations
“Serious analytical inconsistencies challenge the validity of the energy balance theory” (Arencibia-Albite, 2020)
Keep up your outstanding work!!
When I eat protein/fats, I get full, I’m satisfied, go on and do whatever.
When I eat “processed carbs”, it seems the more I eat, the more I want.
I can binge on carbs, have a full stomach and still be hangry.
For me, it seems that I can feel “real food” vs. “fake food”, maybe I have a body/food connection.
When I’m active, exercising I crave fats/proteins.
When I was a sloth, I craved carbs.
While 70 calories may not be much, that is an extra 350 calories a week.
Over 50 weeks that is an extra 5 pounds per year.
From age 20-40 the average American will lose 10 plus pounds skeletal mass which will slow metabolism even more.
On average Americans could be annually both gaining 5 pounds fat while losing 1 pound of skeletal mass.
Looking at a scale a person would only see a 4 pound weight gain, many of us would blow it off.
However after 10 years, we find ourselves 40 pounds heavier and when we try to exercise, we have challenges because we lost 10 pounds of muscle.
I know that my numbers are low balls, perhaps this could be the story for another video.
Nicki
I think it really depends on the person, and maybe the source of the macronutrients. I actually lost a lot of weight and became underfat (technically I was normal weight bmi, but I had a lot of muscle. So I had too little bodyfat but wouldn't be classified as underweight) eating an almost completely fat free diet. Carbs satisfy me so much. I can get through the day on a bowl of rice and a regular soda. But if I eat something high in fat (even "healthy" fat dominant foods like nuts, peanut butter, et cetera) I will become ravenously hungry.
Pretty much the only reason I stopped the low fat diet is because I wanted to gain even more muscle, and I was worried that with such a low fat diet I wasn't getting enough dietary fats to maintain enough cholesterol.
CICO is a tautology! The CICO model is dead !
CIM works based on observation and basic biochemistry!
Use D3/K2 for bone loss..
Thank you so much Nickie
The important part to me was
- When I was a sloth I craved carbs.
- When I am active exercising I crave proteins and fats.
I’ve had muscle turned to fat.
My body does not want to fast anymore.
@@thalesnemo2841
Let me try to help. There’s some articles called beyond calories and calories out. There are two models described there. One is the carbohydrate insulin model CIM
Two is the energy balance model EBM
Those may be literature charms for Ludwig and Hall.
(I said terms but charms is so much better.)
17:50 “If You binge on carbohydrates” - There is an amateur “study” on TH-cam in which a man spent a month on a really HIGH carb diet, a lot of sugar and fast food. The result - in a month he gained 8 (!Eight!) Kg, with the same calorie level as he lived before, except he just switched to sugars.
Let's talk about the ENORMOUS "average" American's sugar intake. It's in nearly every box or frozen item in the store, not to mention all the sweet treats available EVERYWHERE you look. This began increasing exponentially when the low fat craze started in the 70's - when all the big AG companies linked with the medical industrial complex & big pharma (because the tobacco industry profits were starting to become endangered and controversial) so they invested in sugar and started attacking ALL fats as the main culprit in diseases such as heart disease, cancer and our other terror inducing maladies. They started replacing wholesome, nourishing foods with addicting sweetness, simple carbs and unhealthy seed oils. They began putting it into literally everything we eat. Now we can rarely find foods without sugar, seed oil and at least 10 unpronounceable chemical additives. We now also have the added "convenience" of just throwing this garbage in the microwave. These big lies & the brainwashing propaganda (complete with mouth watering advertising ads) pounded into us constantly by big AG & their food production corporations, along with the millions of drugs the medical industrial complex and big pharma throw at us are only meant to keep us sick. An interesting fact is that there are only two countries in the world that allow pharmaceutical drugs to be advertised on television & radio - the U.S. and New Zealand. Basically we are nothing more than a $ sign for those intertwined corporations. They don't care about our health, they just care what our unhealthy brief existence on this planet can do for their bottom lines. "Let your food be your medicine" should be everyone's moto.
In English: distillation removes the desired pure substance while the impurities (as defined) remain behind.
For what you do, I think concentrates is a better word.
A use of the word distill that I think works better is “freeze distillation” which concentrates the desired product, and makes the undesired separate and able to be easily removed.
Ok Nic, I posted this thinking you would enjoy it. it’s just a thought.
I hear both being brought up multiple times and thank you for making a video to explain the research. Kevin Hall's studies are interesting but he kind of reminds me of the bunch of researchers in Economics coming from Physics who is often less insightful but very defensive against any attacks to a simplified "physical" interpretation of things, either in nutrition or economy. I think he is moving towards a more inclusive direction right now.
Thanks for sharing your thoughts on the continued battle on nutrition. If the discussion is only about weight loss, there could a very long discussion.
I don’t care about metabolic benefits but my strategy is to optimize healthy aging. My yearly current lab results are great and the Horvath clock which give me 15 yrs younger than my real age is plenty.
Totally agree that the body needs time to adjust to another nutrition strategy. The time effect was required for me/wife to transition from the SAD diet to Keto. Currently we are adopting the PE Diet (Ted Naiman) which focus on more protein and it fills our needs with the 10-15 hrs of intense exercise (bike/weight) that I do every week.
I am happy that we made the change to low carbs because now after 4 yrs I am rather happy to be fat adapted especially beneficial for biking. I have more stamina at 67 yr old on my bike than all my carb addicted friends. I totally respect the work done by DR. Warburg and Dr. Siegfried to make you aware of the damages of carbs.
I've been doing keto for a few months now, for me it has worked amazingly well. I'm down 40lbs, and I never feel hungry. I think that's the main difference to when I would just do calorie restriction. Just cutting calories would always leave me feeling starving, thinking about food constantly, until I broke down and cheated. Then I'd feel like crap, and give up. That was the cycle for 15 years. Keto is the first time I feel as if I could do this forever. I'll sometimes forget to eat lunch, because I'm just not hungry at all. That is not a thing that would have happened to me in the past. I think most people on the Keto side would agree that a calorie deficit is ultimately the only way to lose weight, they'd just argue that the standard model of exclusively looking at the calories hasn't worked for decades and people are getting fatter and fatter. We need to acknowledge that satiety and food quality are essential to reducing calories. Keto, at least for me, has been the best way to get me off of processed foods and has gotten me eating foods that are good, natural, and give me a feeling a fullness. I don't even think about the calories I consume, I just eat until I'm full. It just so happens that I'm full while still in a deficit.
All I know is that for 52.5 years I have doing SAD and peaked 4.5 months ago at 154kg.
That’s when I started strict Lion/Carnivore.
I reversed near cirrhosis of the liver, prediabetes, fatty liver, high blood pressure, severe cravings. Anxiety reduced, depression 99% gone.
I’ve got my life back again and am so much more positive, less moody, think clearer.
It’s got to be insulin model for me.
However, there maybe something is a combined model that works as well as I no longer need to eat as before.
So I go think insulin model is the winner, but there is something to be said for the calories in/ calories out model, but within reason and following the result of the insulin model effects.
I hope this makes sense.
Had I only reduced my food intake 4.5 months ago, like I have attempted before, for sure I would have had a small temporary weight loss, BUT it would have gone higher than it was before.
This is exactly what happened to me to after starting OZEMPIC when at 144kg. I did lose 11kg, but when the Australian Government put a ban on it thanks to the manufacturer not keeping up supply (unsubstantiated claim as I just don’t know why I could not get my prescription filled for as I tried for a month or more) I put that weight back on and once I reached 154kg with my health getting noticeably poorer, I knew I had to either “pull the pin on life” or do something drastic.
What a ride in only 4.5 months!
I’m NEVER going back to the SAD (Standard American Diet)…in Australia it’s the same diet.
Why does no research consider hyperpalatability of high carb diets? It explains everything
Since I began to apply both schools I am losing fat like I never did before. Fasting and low carb really helped me to get control, but when I then increased my exercise and removing some high calorie stuff from my diet I was able to do so without any problems. -60 pounds since february and I am able to walk 12.5 miles.
First of all, I’ll like to thank you, I’ve been following you recently and I like the topics that you present and how you do it!! Being a guy that once was 230 lbs. (I’m 5’9) I started by doing exercise ,I’m going into my 4th year doing CrossFit, that certainly helped, after that I tried the traditional method with a nutritionist, basing my diet plan on caloric density, caloric deficit and tried to do caloric surplus , I felt miserable, besides feeling weak, still had some GI issues, overweight etc, I simply knew that something was wrong, I started doing my own research, started with strict carnivore (this helped me with the most weight loss, my headaches and GI issues practically disappeared) but It was hard to sustain it after 3 months, then introduced fruit and raw honey (I felt better but started gaining weight and fat) then started focusing more on nutritional density, not caloric that much, my body entered in body recomposition, my weight didn’t fluctuate a lot but I gained muscular mass. I have been in this journey for a year now, basically in trial and error, and the last 3 months I have basically figured out my TDEE, I know what happens if I do an aggressive caloric deficit (500 per day) I tend to loose weight but eventually I’ll start to feel not so good, if I go over my TDEE but focusing on my macros (nutritional density and low carb approach, max 100grs of carbs per day), even though I’m over my TDEE I keep my same weight and feel really good, and most important (at least to my point of view) I’m doing my check ups and my triglycerides, fasting glucose, insulin, heart pressure and other metabolically healthy markers are within optimal range. I guess my point is that both approaches have their valid points and time is definitely a factor, and every body reacts differently, either approach is not a “one size fits all” suit, you have to grab the best practices of both and customize it to your benefit :)
P. S I'm 176 lbs right now
My father (retired mechanical engineer) says it’s simple, eat less. He thinks of weight loss as a thermodynamic equation: if energy in is greater than energy out, fat is stored.
That might work for machines, but we are a complex biological organism.
Tell your father that if you just eat less, you will also spend less. The amount of calories we use isn't a fixed number.
I switched from completely normal American restaurant/take out/processed food diet to a "high whole animal protein, some fresh fruit and some vegetables diet" and dropped my 35+ BMI/190 lbs body to 150 lbs--in just a few months. With ZERO exercise (bad knees). Don't know which model is best, but just switching to natural whole foods did the trick for me.
Ive been training for 20 years and have experimented with different diets and forms of weight control. Calorie counting works, i was able to maintain the exact same weight for 1.5 years, however it does nothing to stop cravings and takes the joy out of spontaneous eating. Intermittent fasting on a high protein/fat diet has removed all cravings, delivered the same consistency of weight control and allowed me to be spontaneous.
I am a fatty. I have lost lots of weight a couple of times, once by calorie restriction only and once with carb restriction. They both worked. Now that I am old (74) it subjectively is more comfortable to eat lower carb (under about 80 grams of carbs per day). I feel more satiated on higher protein, lower carb. BUT when I eat lower carb I am also controlling calories so I am eating higher protein than I would be with calorie restriction alone. So I thought your point about doing whichever feels easier to sustain was THE most important point. All in all, obesity is a HUGE risk factor for so many chronic illnesses, it seems like getting the body fat off is THE critical piece.
I think the predominate cause is the increase in widely available, cheap calorie dense food and snacks; the increase in demands for our attention by non-physical activities; and the resulting de-emphasis of cooking.
In short, we spend our limited free time doing seated activities instead of physical activities and cooking, and eat less time consuming food which is higher in calories. I think this is exacerbated by increased carbohydrates, but that carbs are not the primary factor.
Male/33yrs, military - I eat 3-3500 cal a day in fat and protein. Usually just once per day. I went from 235lbs (25-30% body fat) to 180lbs (17-18% body fat) in just under a year. Zero excercise, work behind a desk. I spent years trying to get in shape after back surgery to no avail on conventional wisdom. Anecdotal...but I'll never go back!
I`m 82, a huge fan of your videos, on no meds and lost 75 lbs after watching Butter Bob`s videos, especially the Insulin one. Do you know him? He relied on a study showing lower basel insulin is the answer. to weight loss (and probably metabolic efficiency - he didn't say that as I recall, just my opinion).
Thanks, Robert - I really appreciate it. No, I don't know Butter Bob!
@@Physionic How about Margarine Mike?
@@Physionic I think B B is/was a mgr in a testile factory southern US. He was really obese but I think he nailed it with the study he relied on, to wit. get your inulin to a basal metabolic rate and you will be fine. Strategies for do do? Stop eating insulin spiking foods frequently in high amounts. Anyway it worked for me.
@@robertshuster2126 Amen! You're right on the money.
@@robertshuster2126 I have stopped eating spiking foods for the most part for over a year and it has hardly made a dent in my A1c. I was already at BMI 22.5, but my body fat is a bit high. It has dropped this year, almost amazingly, since I’m 69 and only started doing resistance work recently, but I really don’t like having to watch, what I eat so carefully and to be responsible for nearly all my food. I lost my first 50 pounds being able to eat some fast food and prepared foods but I don’t think that’s a good long-term strategy for me anymore. But I sure liked the freedom.
I wish that these types of videos would include the very critical data on the ratio of fat/carb/proteins and what types. everyone in the "Low Carb" community sees the 5% or less carb number. if this is higher and still considered Low Carb, this has a great effect and certainly skews the findings. I really like your content, presentation, and style...please continue!
I was watching a very interesting TH-cam video yesterday by Gardner who did the DIETFITS study around 4 years ago. Conclusion of the study: Quality of the food eaten in your diet matters although that was NOT the design of the study. I.e. real, whole foods matter. It was a "low fat" vs. "low carb" study over 12 months. Peeps in both groups both lost and and gained weight independent of insulin resistance or the 3 genes they targeted. IMO, weight gain is multi-factorial with my bias being what Hall has shown in one study- that ultra-processed food causes over consumption of "calories".
I plan on covering that study as part of the follow up to this video. That study is highly controversial. It’ll be a fun discussion.
I’m very happy that I found your channel!
I have certainly followed both sides of the nutritionally complicated “Punic wars“ for sometime.
In addition to find a Dr. Berg‘s videos, instructive simplistic apparently black thought to be generally credible. I’m happy to find that there’s somebody who will take him on, and clarify things that he may be Presenting because of rely more on his “enthusiasm overreach“ that on the actual science behind it.
I also follow Dr. Ken Barry, Dr. Rob Cyrus, and a number of other functional medicine doctors.
I understand the origins of the Carla region calories out simplistic model, as being in a way that the soda industries got you to stop believing that their products were harmful, and yet being an engineer who study thermodynamics it’s clear to me that the model isn’t completely false.
In a close system it’s true, but it’s far more complicated than thinking of the human metabolism is equivalent to a metabolic dumpster fire it’s not.
It’s a complicated calorie burning calorie storing machine That we all try to understand but don’t completely understand it even after all the effort.
My take away personally is do what you have to do to cause significant weight loss without compromising nutrition, such as the electrolytes, polyphenols, vitamins, and minerals, and then find something that’s sustainable for you.
I use the ketogenic diet a little more carefully and with a little less urgency and some people because I went from 283 pounds in 2013 down to under 210 pounds as late as the fall of 2020, after which time I had an accident broken shoulder tore all my ligaments caught Covid And had a cytokines storm almost killed me.
What sustainable for me is a higher protein diet which consists of somewhat leaner cuts of meat like steak, and then heavier like fatty hamburger and eggs from my neighbor, who lets her chickens run wild in the pasture she’s about a mile from me, and then some extra-virgin olive oil from places like Morocco, which I put on salads, I don’t cook with all the coconut oil that goes in the coffee instead of heavy cream, or anything else and avocado oil or coconut oil to fry with And then single ingredient foods, tomatoes, broccoli, cauliflower, asparagus, fresh cabbage, sardines, which I’ve had to learn to like because of their omega-3 three profile ocean fish like cod, wild caught of course not farm raised wild caught salmon once a year or so a tuna steak butter.
I personally don’t eat anything up That wants white no matter what how much process I have been through I consider a pig to be a scavenger. That’s another reason why I don’t eat shellfish because they’re these they’re there they clean up brigade in the ocean, so try to stay away from too much tuna or swordfish because all other things being equal they’re at the top of the food chain and if there’s any way to concentrate mercury, I think they found a way to do it.
I get pink salt that’s mined primarily because every piece of sea salt now is probably contaminated with nano plastics and I do use a little bit of conventional salt. It’s been iodized as long as it doesn’t have anything else in it Because I know I might not be getting enough iodine from my seafood, and I only occasionally dried kelp and I’d rather take it from Food than three drops of Lugol’s iodine solution when I think about it. I got plenty of energy and I’m able to stick to my form of Keeping off insulin read system changes. My hemoglobin A-1 C over the last two readings went from 5.1 up to 5.4 which I don’t like.
If I know it’s a logarithmic scale means somewhere along the line I got too many spikes in my blood sugar. so that’s the problem
That’s not horrible but it’s just not where I want to be.
I also have had my C-peptide taken which is a normal range, so I’m fairly confident that even the wife could keep my blood sugar either a little under 100 or a little over 100 my beta cells are killing themselves trying to make that happen because when you over work your pancreas bad things happen and if you catch cancer pancreatic cancer once and eventually it kills you in spite of everything, you try to do pig dead, ruins your day for a long time, so I want to avoid that.
Anything I’m guilty of being a supplement junkie, mostly on minerals and supposedly nonessential amino acids which are probably nonessential when you’re 20 but they might be when you’re 50 years older
Arginine, citrulline glycine and the new designer amino acid is taurine.
If you want to help out a new guy to your channel why don’t you do some analysis of studies on those Shorter amino acid building blocks all the way up to college and because I’ve had one guy tell me you never should be bothering eating collagen well OK maybe for him that’s true but I don’t. I don’t swallow the ligaments on the end of a chicken bone as well assess dog does.
So add to that a traffic accident on New Year’s Eve this past year which hit my vehicle 10 feet too far in front to kill me, but had it hit me on the drivers door I would be not here.
So stressed us play a role of things that I am up to about 218 pounds now About three years from my healthy low point
While I was in the hospital for six weeks I went down to about 179 pounds which I haven’t weighed since high school.
Keep up the good work as a referee between the warring factions!
Everyone is correct! Now, focus on where you are today and the outcomes you would like to have in 1 week, 1 month, 6 months, 1 year, 5 years, 10 years and finally your target age. Using all this beautiful information, you put together a strategy that will insure those outcomes, which will include some periods of ultra low carbs, then low calories, then food quality, then finally high fiber, high protein, low saturated fat, reasonable calories and exercise based on the body look you want to have (ripped/jacked/lean/normal/etc). Depending on the outcomes you want, your timeline and where you’re starting will dictate how much or little of all these methods you will use. There is no such thing as the ONE right/best way for everyone, there is only the right/best way for you, right this moment based on the exact outcomes you want.
Well done kept me on the edge of my seat. Debate is great
A nuance in the carbohydrate model is that carbs change the way we get satisfied. If you go low carb, not only do you reduce the effect of insulin in storing fat, you also tend to be low calorie because you are not perpetually hungry.
@Physionic
As is almost always the case I tend to "think/believe" that the truth is somewhere in between the presented models. Though when it comes to "biology and medicine" I'm also "habitually inclined" to believe model that are complex more than ones that are ""simple""."Silver bullets" are in my uneducated opinion rarely the "whole truth", though it can "point the way" to it.
And I can also believe that "individual differences" both geneticl, epigenetic and even other "external factors", could make either "model" be the one that was most correct in our "individual case".
Best regards.
This is timely as I am in the middle of a personal health crisis where my blood pressure rapidly built up to where I could feel the pressure in my chest and throat. So I bought a BP monitor, began a 4 day fast, and visited the doctor where I learned that 207/201 wasn’t that alarming….did I want to see their dietician? I’ve been distressingly stuck, at 70+, on 95 kg for years. After the 4 day fast a week later I did a 2 day fast, and my blood pressure became less volatile and I was showing evidence of weight loss (I had to add an extra hole to my belt). A week after that I did a 5 day fast while doing my standard exercise of a daily stair climb which was for a longer time 6 stories but now I have increased up to now 20 stories. Yesterday I was able to record a BP reading of “normal” at 128/81 (79), certainly an aberration for the moment. I am eating this week and next and will do another 5 day fast in the following week. A 5 day fast starting on Sunday night and finishing on the following Friday night. That is easier to keep focus and keep track of. I am trying to eat Keto and have developed a Spinach smoothie formula that I can tolerate to pump in as much green goo as possible.
I am definitely Over Weight, I definitely have a Fatty Liver, I certainly have Insulin Resistance, and have a deteriorating physical condition,….all of which I need to turn around in a short period. It seem to be working, and I am in the Lutig camp.
If I can get a “Normal” BP reading 3 times each week I will have done a body rescue, and changed my habits in the process. It is very liberating to walk past all of the tempting food compulsions of the past and not be forced by habit to indulge. Still alive for yet another birthday next month.
Your doctor said a BP of 207/201 is not alarming? That's crazy - that's considered a medical crisis, by a long way.
I'm glad you're feeling better, William.
What about the role of muscle mass in carbohydrate storage?
Mostly Unrelated:
Metabolic wards don't control for the effects of diet on behavior. Portions are measured, and only the most dedicated calisthenics folks will get any exercise during confinement.
i recently started to watch your videos they seem full of information but they are long so it takes some time.
Total mortality hits a minimum at about (for Americans) 10% higher weight than in the standard wight tables. Also, total mortality goes up about twice as fast for underweight vs. overweight. So, saying 140 lbs. is the standard weight for x height/age/sex, then 154 lbs = .90 relative mortality, 168 lbs = .95 relative, 182 lbs = 1.15 relative, while 140 lbs = 1.00 relative, 126 lbs. = 1.10 relative, 112 lbs. 1.32 relative (1.1 * 1.2). Numbers are illustrative, not an actuarial table.
I've been studying and reading about nutrition for about 35 years. I didn't believe in the conventional model back in the the late 80's. Likewise the food pyramid in my belief was sold to the highest bidders and apparently the wheat lobby bought the biggest piece.
Low Carb + Time Restricted eating solved my problems with weight loss. I have been tracking my weight since 2018 and in a matter of 4 months after watching a bunch of videos about keto, mitochondrial uncoupling and fasting my wieight went below what I had in 2018 so I can't even tell when was the last time I had this weight. My body fat is about 20%. I really enjoy these debates between different experts, scientists. I am definitely not a fitness guy who could go to the gym 3 times a week, somehow I manage to drag myself there twice a week.
Sometimes I eat a lot at events but if I don't eat a lot of carbs I barely gain weight after these events.
My second time watching this video all the way through, so much great information and analysis
Since January 2023 I've been on a diet. Initially not much happened until I downloaded chronometer and made sure I had a calorie deficit of at least a third of my recommended calorie intake for my age. I also restricted net carbs to less than 120g per day and also cut out completely all "added sugar" but didn't restrict protein or fat other than through my overall restricted calorie regime. Since then the belly fell off and I lost 5kg easily and I no longer feel tired at odd times of day. I'm 61 and walk for at least an hour every day but this has always been the case. It was interesting to me that the conventional chap talked in terms of feelings and generalisms, my gut feeling was to distrust him, he didn't sound like a scientist 🤷
For me calories in calories out does not work. I'm a Computer Engineer in Silicon Valley so trust me I love numbers I track numbers and I found through research and testing with my body that calories in calories out is not a linear function. For example if I consumed 400 calories of protein it does something different in my body than if I consumed 400 calories of carbohydrates or 400 calories of fat. Each of them causes different metabolic reactions they don't all produce the same effect. I can eat an excess of protein and not gain a pound however if I eat an excess of carbohydrates I can assure you I will gain weight and I will also gain weight but much less if I have a excess of fat. This is why I adopted a low carbohydrate Keto program it seemed to be best for my body's metabolism.
I find that when I stick to low carb, I have more energy and clear thinking, less itchiness and bloating, and my pants fit better, but when I break down and have carbs, I get a very unpleasant candida overgrowth that causes rashes and all kinds of side effects that make me feel yucky and fat and tired.
Never had an issue with weight (never had a huge appetite either) but I had to change my diet due to gut issues, so low carbs, low to no sugar. I am slowly transitioning back to see how much I can tolerate because my work outs are suffer too much. I am quite surprised how much bigger my appetite is now that I add carbs back
I’m Team Physionic! I found your channel recently, I subscribed after the second video. This is my first comment. I’m looking forward to bingeing on more of your videos, while looking forward to new content. I am a soon to be 60 year old, carrying 25 to 30 additional pounds. I have found myself becoming quite addicted to sugar. Growing up, we never had dessert, no gravy with roast beef. My grandparents followed a Dr. Jackson, who looks like he was part genius part madman. I ate so well growing up, medium, rare meat, baked chicken, nothing fried two veg and a starch. I rarely had dessert even when I went out to eat. This all changed in my mid 40s. I would love a video, if you haven’t already made one (which I will find if you have) on the evils of sugar addiction.
Really enjoying your channel. I’m about the furthest thing from a science, nerd academically, one could find. I am however, fascinated and appreciative of your analysis of other content not to mention your own opinions and studies. Many thanks for making it easy for a non science person to understand these studies etc. ✌🏼🇨🇦🦖🙋🏼♀️😎
i ate whole chocolate given in gift in first 10 minutes, not because I was so craving despite not seeing shop sweets often but sister would eat it before me if I would save it for later 😂
anyway erithritol is best way to replace sugar in diet in transition
Ludwig, i lost 26 lbs reversing type 2 diabetes, with no intent or desire to lose wwight. I have always been too skinny for my hight. It took me 3 weeks to become fat adapted with stable ketones in the region of 1.2 to 2.0 mmols. The higjer satiety of low carb high fat and protien helped food cravings and enhanced cognition helped to stay the course as well as the health benifits of reversing long term diabetes.
Wonderful job! What works for YOU. I agree! If a person has success, that's what matters.
And there's the issue of huge serving sizes, increased sedentary lifestyles, a lot more time on screens instead of being active. Surely those things have something to do with it. Also, highly palatable prepared foods on SOOO many store shelves have to contribute to increased caloric consumption. We are eating more calories than we used to. And moving less. That has to be a contributor.
"Broadly speaking, we eat a lot more than we used to: The average American consumed 2,481 calories a day in 2010, about 23% more than in 1970." (DeSilver, 2020)
This makes so much sense! I kept a healthy weight on a low fat vegetarian diet - cooked my own food, baked whole grain breads, ate oatmeal - all those healthy carby foods. I carefully measured all of my foods, calculating calories, implementing a feeding window of 4 hours/day with some 24 hour fasts. BUT - I was PAINFULLY HUNGRY several hours/day - and when I went to bed. I have a lot of willpower; it was worth it to me.
In COVID quarantine, my marriage failed, I grew depressed, and ate a LOT of bread - gaining quite a bit of weight. Adopted a ketogenic diet and lost that weight quite easily and I am much more comfortable with my fasting pattern.
So for me, the greater satiety eating a ketogenic diet works. I'm so much more comfortable - and my IBS symptoms completely disappeared. Big surprise there. I don't doubt that genetics play a role here. They just have to. So for me, this works much more easily than when I was eating a high carb/low fat diet. That's just me.
I LOVE and appreciate your work! This diet war has become tribal - makes me a bit sad.
DeSilver, D. (2020, May 30). What's on your table? how America's Diet has changed over the decades. Pew Research Center. Retrieved February 27, 2023, from www.pewresearch.org/fact-tank/2016/12/13/whats-on-your-table-how-americas-diet-has-changed-over-the-decades/
Oh, definitely. Unfortunately, it's difficult for me to get to all the causes in one video, so I expect to cover some of these in other content, but I think your overall point about increased caloric consumption due to processed, hyper-palatable foods is my #1 target for why we are experiencing increased weight gain.
Thank you, Alice!
10:55 At this point it would be nice to define terms "low carbohydrate" and "high carbohydrate". Just as an example - Fatsecret app paid feature "meal plans" state low carbohydrate diet includes near 200g carb per day LOL
I am an endocrinologist...
I saw every diet... everything works fine .. golden rules are
Little coffie 50 ml with milk when hungry
Non starchy veggies with spices
Whole grains as carbs
protein mostly plant based (occasionally animal based if interested in it)
unprocessed fat ..walnuts or peanuts or seeds (never oil not even pufa )
little calorie deficit.. weekly one day fast
No alcohol or very little if must
Cardio and compound strength training
Finally good sleep
For past 16 years i have been following people with dexa scans... it works .its easy .
wonderful! more please!
I’m a high protein, low-fat, low carbohydrate, high fiber guy. For me it’s simple. Foods high and protein stay with me longer. Less hunger means fewer calories. Two bagels checks in at 550 calories. An egg 72. That’s 7.5 eggs vs 2 bagels. I think it’s pretty clear which choice is best for holding off hunger longer. There are a ton of other examples. It works for me. I also exercise quite a bit. I’m 59, just a hair short of 2 m and weigh 89kg with 11% body fat. Choosing foods with the highest protein, highest mass, highest nutrition, and fewest calories works. Give it a shot.
So - You look around the world. Who eats vegetable oil, sugar and wheat products? Well, it's the folks in the countries with the fast food and processed food. Like the old Wendy's ad asking. "Where's The Beef?," I ask, "Where's The Fat." It's in the countries with the fast food and processed food. A couple of doctor visits ago, I had gained a few lbs. The nurse started to tell me about 3 meals a day and counting calories. I countered her discussion by asking if the body has 3 meals a day, "When will one burn the fat?" She had no answer to my query. Ketosis burns fat. It burns fat when the body has run out of carbohydrate fuel. Low carbs force the body to burn fat because that's all it has. Look at the cultures that forage and hunt. They have fewer carbohydrates. Green leafy vegetables, roots and wild meat are what these cultures have. These guys aren't fat. You get my point. Their argument is one where I'd say they are both partly correct.
50 years ago. Highly bioavailable carbohydrates simply did not exist in anywhere near the proportion that they do today.
The first highly processed food stuff to show up was refined wheat flour, bread and cereals. And it's all been downhill since. Now then maybe merely correlation and not causality. But if you've tried to take on a low carb diet, you know how hard it is to avoid these foodstuffs with what's available today.
It would be interesting to see the results of the long-term study showing weight gain, /weight loss effects of two groups of people, one being those who ate a so-called modern diet and those who ate nothing but "real" food.
It's true that I stopped overeating/being hungry by eating under 50 carbs per day. I love my food plan, which includes big green salads with shrimp, tuna, sardines, salmon, etc., and "snack" now and then on walnuts, Brazil nuts and and cashews. I've learned to eat less of the nuts because they do have some carbs, but I originally lost thirty pounds quickly on the keto plan.. Now I am really looking at tightening up my car count (or rather down) to a strict 50 to take off another ten pounds. I have more energy on this plan, and it's been easy to amp up my Pilates, yoga and walking. I feel far less anxiety and more emotionally balanced since I got off the carbs. I also sleep better and truly, I almost never feel hungry (or hangry lol). I appreciate your analysis. Actually, I have learned from being in meetings with hundreds of compulsive eaters (including anorexics) that everyone's body is different. Some can and cannot eat this, or that. I am in remission from compulsive eating, have been for several years now, meaning the cravings are gone. I think that has to do with not eating sugar. (I do Stevia, and on occasion a tspn of Manuka honey, because, simply, it's a health benefit.
That's really wonderful, Martha - I'm thrilled to hear you're having so much success, across the board (not just physically).
Very very very interesting that they managed to change ur mind a little bit
I've been trying keto for the last month, and I have not left the basic 'calories in, calories out' model. What I'm learning is that the issue isn't necessarily carbs, it's all the processed food, which all contains either processed versions of carbs or oils. For example, ground beef is not necessarily the best food, but it beats breaded frozen chicken tenders all day. Bacon may be processed, but it has healthier fats and is still less processed than pancake mix.
pig fat is one that do not produce any toxic crap when used for frying
also you can balance high omega6 intake with low but regular omega3 intake life from fish offsetting the crap and feeling well again
I lost 12kg on a high-carb diet that included lots of processed food because I controlled my caloric intake.
I wonder if they measured the insulin levels of these people and if there was an effect on the longer-term people between the high carb and the low carb diets.
IT IS THE CARBOHYDRATES-DuH !!
Find your own carbohydrates threshold usually LESS THAN 100 grams total per day !
NO GRAINS
NO FRUITS
NO POTATOES
WORKS FOR ME !
it's insulin that is the driver. 100 calories of broccoli doesn't drive up insulin the same as a 100 calories of a cookie. Your body responds to different types of food differently. So, insulin is the primary driver.
It took me about 90-180 days before I actually was able to lose weight on ad libidum keto. Like many others, going from 275 to about 230 was pretty easy once it started, but after that I had to use both serious time limits (usually OMAD) and being absolutely meticulous with Cronometer.
A 5 day FMD helps reset my diet if I find myself gaining weight. During the FMD most of the weight lost is water and comes back in a few days, but I do lose a lb of belly fat, and I find it easier to shift to a diet without high density carbs, and more vegetable protein. Adding fat and fiber to my diet at that point, in the form of avocados, nuts, and Olive oil, does help to keep hunger at bay.
I am Team Ludwig. I paid for and followed Noom for months without any weight loss. Noom is very “conventional” and CICO oriented. I went into 23/1 intermittent fasting and stopped calorie counting and stopped eating the grains and cut myself loose on the meats, and lost weight rapidly and am just 1 Kg over my ideal weight for my height. When I started snacking on sweet treats and a piece of bread or two here and there, my weight came back. It seems pretty clear on my body that it is the carbohydrates that lead to weight gain
If it comes to deciding between strict interpretations of “calories in/calories out” vs “carb/insulin” model, I would say I’m in neither camp. Calories matter, and so does what you eat. But it’s probably safe to say that each proponent of these models is also not suggesting there aren’t moderating nuances involved.
I think a huge piece of the puzzle being missed is the whole-system effects of particular diet approaches. Psychology in particular, because we live in the real world with easy access to food. I lasted one day trying to limit calories, because I ran out of willpower. I have been doing 20:4 fasting for over 6 years now, easy breezy.
Thank you for your wonderful presentation of these hypotheses. I actually believe in both theories. I was about 40 lb over my ideal body weight. I am 5 ft 5and I was 175 lb . I went on low carb/keto diet and I have lost 30-35lb. I’ve difficulty losing the last 5-10 lbs. I think I have to be in calorie deficit more in order to get that extra 5-10 pounds off. If I’m successful, I will try to let you know. 18:47
In your “Dr. Hall Responds” chapter you state that there is a +135 or +70 calorie use but don’t say “per what”. Per meal, per day, per week? Even. +70 calorie deficit per day could result in significant weight loss over time.
If the studies don't clearly state the amount of carbohydrates, less than a high carb is technically lower, but deceptivly worded
Binging on my new favorite, Physionic ! This topic in particular. I'm 68 and have been obese for 30. I am absolutely convinced it was caused by allergies but have never found any studies toward this. I will explain why I am convinced of this if you like but I have trouble typing and it's a bit of an explanation.
A little late to the party, but here's a story: after a heart attack at 37y old, I switched to a low fat diet along with a substantial reduction in ultra-processed food and reduced alcohol intake to about 3 drinks a week on average. At the time of my heart attack, I was obese at about 220lbs. I took up running for about 10 years, running about 150km / month. This resulted in moderate weight loss which was pretty frustrating. I suffered a lower back injury doing x-country skiing and this is where the real problems began. I couldn't run, much less walk for about 6 months and put on about 40lbs whilst on the low fat diet trying to lose weight. Through all of this, I was constantly hungry which resulted in eating more often, still following a low fat approach. I thought the low-card crowd was mostly nuts until a good friend whacked me upside the head and told me to try a low carb keto diet (he has lost about 50lbs himself.) In the fall of 2019, I tipped the scales at over 300lbs and this became the impetus. But it wasn't just the low carb diet - I also started intermittent fasting between 16 to 18 hours each day. The weight began to fall, and as I lost weight, I began to feel better and starting a walking program. From September 2020 to March 2021, I lost over 100lbs on a low carb keto diet with intermittent fasting and walking about 10km each day for a total of 120lbs since I started the program. There is a lot more to be said (keto diet wasn't all rosie ... cheese is my kryptonite and protein supplements caused satiety issues ...) but losing the weight was an eye-opener. I've read a ton of stuff in the past 3 years and I'm of the opinion that our general understanding of metabolic processes in the human body is in it's infancy. So, am I on Team Ludwig or Team Hall? Neither: the low carb keto definitely help me lose weight, but I'm not convinced I can live that way. We can't just focus on the diet itself, but also need to consider how to apply intermittent fasting and exercise and develop a complete healthy lifestyle. Thanks for your videos - they help to establish what we think we know, but more to the point, where our ignorance lies.
I’m in the Hall camp I think. For me, it’s all about calories in - calories out, regardless of type. I eat what I like, maintain a deficit, and lose weight.
I never thought about how short metabolic ward studies were. That was always the default argument in my mind. The whole “it takes time” (I’m guessing between ketones and metabolic machinery) is kinda hard for me to dismiss. Solid point (imo) if I’m being honest.
My life is a lie 😂
21 days to have an input.
6 months to see it at work.
2-5 years to reap what you sow.
Indeed - they tend to be extremely expensive and labor intensive. The "it takes time" is an interesting perspective, but there have been a few rebuttals - I may get into those, as well.
@@Physionic I hope so because right now I’m a little torn on what I thought I knew. Also, like I said, I’m in shock over metabolic ward testing. I literally never thought about it…..ever.
you need 3 months to get fully recovered from coffee addiction..
Something not talked about here but would be another puzzle piece to the CICO vs Carbs is the change over time of the micro-biome? I remember reading somewhere that since the 1980's the species make-up has shifted toward bacteria that can extract more energy from the same caloric intake. So, that teenagers eating the same diet from the 80's today would be less lean due to the extra calories extracted during digestion? Given the incredible array of highly processed foods available, the constant circadian effects of blue light, less exercise, antibiotics, etc., maybe there is some validity to this assertion.
In distillation, a small amount of distillate product (lower boiling point fraction) is typically collected from a larger volume of residue (higher boiling point fractions from the original liquid). So perhaps distilling information makes sense after all?
Keeping a steady weight is all about satiation. It's not about how much you eat but how much you want to eat. I've been dieting for 50 years using the calories in calories out. I've lost the weight of a large donkey in that time and always put it back on. It was not until I dropped the carbs that I was able to keep the 50lbs off. Carbs drive HUNGER. Carbs switch off fat buring, Calories in calories out is moronic. I am now the weight I was when I was 30, and after nearly 3 years the weight is still off. I now enjoy meat, fish and eggs without guilt. I have reversed by T2D, heart disease, fatty liver and stopped taking 4 medications.
It’s both. If you eat 6,000 calories, it doesn’t matter if they came from fat or from carbs, you will gain fat. Complex carbs keep you satiated as long as the fat does, so as long as your carbs don’t come from doughnuts and candy bars and your fats from deeply fried food swimming in liquid lard, you shouldn’t overthink. I am a big on moderation and balance and avoiding processed foods as much as possible. Before I put something in my mouth, I ask myself a question: “When our ancestors roamed the earth, was it the food they would encounter and eat? And if the answer is “probably not”, I don’t eat it”. I find it much simpler logic than carb/fat balance, because if evolution didn’t make this food, it should not be eaten.
Of course, the main driver of weight loss is a calorie deficit. The low-carb diet leads to a calorie deficit, which causes weight loss "EFFORTLESSLY". This means you don't need to be hungry all the time to lose weight and "KEEP THE WEIGHT OFF", making it "SUSTAINABLE" and less prone to rebound. On the other hand, the traditional low-fat diet has a rebound rate of over 90%, and most of the time, people gain more weight than they initially lost.
I reversed years of prediabetes by going low carb after a dozen years of being a vegetarian before that. Dr. Richard Johnson on TH-cam has done groundbreaking studies on fructose metabolism. Dr. Robert Lustig has also made amazing clinical discoveries about fructose. I avoid processed fructose in things like fruit juice because of their amazing work. Thanks for this fun debate. I'm team low carb. 😃
People need to get over their avoidance of normal hunger. It's normal to start feeling hungry a few hours after a meal. It's also normal to remain hungry for a few hours after the hunger begins, before getting a chance to eat the next meal. Eat good food at meals. I suspect this works with any balanced diet.
What confuses me about the studies mentioned is that they don't seem to counter Ludwig's hypothesis. Sure, you can get weight loss by controlling calories - but how miserable are you? How you control calories is an additional matter - one meal day is naturally fasting versus snacking all waking hours keeps glucose higher across time Ludwig's point seems to be, when left to their own devices, people will continue eating because their body is sending them the hunger hormone. Unless they restrict calories they will likely satisfy that hunger. When glucose is cleared and stored as fat, a while later the body is hungry again when blood sugar decreases. It's the roller coaster. People who are obese may be continuing to eat due to body signals. I've been on a lower carb diet for about five years and I can easily fast 24 hours without a problem - satiety is real.
I think it would be interesting to put whole food carbs and ultra processed carbs head to head to see which effects superior weight loss.
This video looke at the perspective of low carb / high carb diets fot for the purpose of fat loss.
I think it would he good to see an analysis of the diets looking at the perceived potential benefits other than weight loss.
Clarity of mind, muscle mass, mental health, longevity ect ect
Great video thought, you always remain objective and know when to say youre unsure about a particular aspect that is understudied.
Thanks for all hard work you put into these videos 👍
Double weighted water can give a false impression of the caloric balance on low carbohydrate diets, which has to be accounted for when looking at the data.
If the low carbohydrate diet involves eating more protein, the 70 kcal boost in metabolism might be accounted for by the thermic effect of food.
I am with team Hall. Satiety through high fat diet won’t work on most binge eaters because mindful eating is hard to achieve.
On the other hand a whole grain high fiber complex carb diet is more sustainable and less calorie dense in the longer run even while accounting for the high glycemic load.
• The more I learn, the more I believe that we humans do not do well on carbohydrates. Frequent blood glucose spike seems to correlate with diabetes & heart attacks. A stable BG level is important.
NO🚫SPIKE 👌
Then, why do so many cultures living on high starch diets have such long lived members? If humans didn’t do at least reasonably well on carbohydrates, not many of us would be here. It seems pretty obvious that the body is designed to be able to switch back-and-forth using fat or sugar or fuel. It would not have developed that if there hadn’t been some kind of advantage.
I have found the root hormone imbalance is key to unlocking fat loss: high estrogen responds better to a higher fat, low carb diet (20 net carbs per meal like Mediterranean diet)
NAFLS (non alcoholic fatty liver syndrome) will WORSEN with high fat keto but responds to intermittent fasting with moderate carbohydrates)
Leptin resistance responds to increase in caloric intake.
Cortisol induced fat responds to keto and carnivore.
Hypothyroidism responds to Pescatarian Mediterranean. Different solutions to different problems!
These doctors clearly appealing to the people who dont want to accept personal responsibility to sell books is criminal.
They actually should be arrested.
I'm one of those for whom a ketogenic diet + 16:8 intermittent fasting has worked wonders for weight loss, the reduction of cravings, a heightened sense of well-being, and yielded significant improvement in blood pressure and blood glucose levels. While the carbohydrate-insulin model makes more intuitive sense to me and more closely mirrors my experience, I don't have any interest in promoting it over the old calories in/calories out model. I'll let the researchers get to the bottom of it.
Thank goodness. Someone who doesn't insist that because it worked for you, it has to become a religion.
Here's a proposal: Analysis of metabolic impacts of a controlled, long term sugar free diet. Elimination of all forms of sugar except fructose from fruits, and monkfruit and stevia. Monkfruit and stevia are included as (arguably) the safest sweeteners.
I’ve done both diets and I’m sticking with the high carb diet. I have way less cravings than the low carbs and I’m losing weight by reducing calories simply and have better energy.
I ate a higher carb dinner last night (tortillas) and now my blood sugar feels low this morning. I think I can eat a moderate carb meal and my body doesn't feel this way.
Good review of whether basically all types of Calories are the same. As long as you maintain a "Caloric Deficit" less than the BMR of your current weight you will lose weight. I very much agree with your emphasis that people continue doing whatever it is that's achieving sustainable weight loss and don't get too caught up in being a Keto Purist.
But does that model explain why in the first 50 years of the 20th century that obesity rates were very low when the population was not eating low carb? They may not have been eating lots of processed snack foods, but people did not fear, potatoes, and bread. if you look at cookbooks from I think the 40s, it was pretty much common to have potatoes and a roll at dinner, and sandwiches during the middle of the day and toast in the morning. But people were not obese.
This is a well done video.
I happen to believe both have good points. The only factor I wonder about is the metabolic flexibility of the study participants.
As someone who has done both the high carb approach and the clean keto approach(to be distinguished from the generic low carb model) it seems to matter greatly whether or not your cells can use fatty acids effectively.
There was a point in my life where the higher carb approach stopped working as well. I was never tested but it seems like my ability to burn fat for fuel mattered greatly when I was in a high carb cycling approach.
Keto is the diet that fixes this inability to burn fat for fuel when your glucose gets low. However, once you're metabolically flexible you can return to eating more carbs and experience good results because instead of your body telling you "I'm hungry" it simply switches to fat through the ketone signals. So following maintenance calories becomes easier after all of this.
The science of this whole thing is new to me but there is plenty more research to be done because ketones where thought to be burned for fuel by your cells but now we're finding out they act more like signaling molecules to your cells.
I'm just trying to get to the bottom of metabolism itself so I can help others solve their problems too.
It genuinely surprised me how weak the link between sugar consumption and diabetes actually is.
I've always been a big proponent of the view that sugar consumption greatly increased the risk of diabetes, even if total calorie intake is appropriate for weight maintenance.
A review of the literature did not strongly support this view though, which i found extremely fascinating... complex stuff... I'm still skeptical, and maybe i just haven't found the papers that support this view, but it's eye opening all the same.
Type 1 diabetic here. Insulin causes weight gain, as my N = 1 experiment has shown repeatedly. Insulin shuts off hormone-sensing lipase in fat cells, keeping stored fat from getting out. My old clothes stopped fitting soon after treatment with insulin. Before treatment, and sans insulin, no amount of food could cause me to gain weight (I tried!). Before I lost beta cells, I weighed 165; during loss of beta-cells, down to 149; now after years of injecting insulin, I'm up to almost 200. I eat the same, sometimes less now, than I did at 165.
I believe it's the insulin profile, not just how much insulin, that is to blame. If you have a spike of insulin, but it goes down rapidly later on, there is time for fat cells to release their contents back into the body on demand. But when insulin is constantly trickling into the blood (my current state with injecting it), fat cells get less of a chance to empty. A pulsatile sinus wave that looks like a seismograph profile leads to leanness; long waves with shallow troughs and spikes that never go low enough keep fat in place (that's what sumo wrestlers try to achieve through eating numerous small meals).
It's frustrating. I can exercise, starve myself (don't run five miles while fasting-it's bad for your brain), and almost nothing causes my fat to leave, or barely shrink. "Diarexia" is the nickname for under-using insulin, letting blood sugar go unchecked. Great way to lose weight, teeth, kidneys, go blind . . . no thanks.
I used to be able to run enough to shed the weight despite insulin overexposure (lowering insulin needs significantly, and burning fat in place with irisin browning my fat cells), but I'm getting too old for that. A strained pirformis muscle was an excruciating consequence of jogging while over my ideal weight.
Anxious to lose weight, I tried two weeks of eating very little. At first it worked, but it caused me to get high blood glucose (even though I ate zero carbs). I believe this was due to insulin's role in waking up the thyroid. No insulin, no t4, low mitochondrial function, poor insulin sensitivity. When I started eating normal again, I gained back all the weight I had lost, plus and extra 1.5 inches of abdominal circumference. A video from a researcher at BYU named Bikman said that starving fat cells can reprogram them to overproduce lipoprotein lipase, up to 12 times more, the stuff they use to grab fat from the blood. So starvation dieting caused my body to gain weight in the end.
I'm also convinced the immune system, inflammation, is a huge component. When the immune system is active, it produces resistin, which makes the body resistant to insulin. Enough resistin, and your body wastes away; a tiny smidge of it constantly pumping, though, and you gain weight because insulin never shuts off enough to let fat out of fat cells. Sugar feeds microorganisms that drive inflammation, so it's a double-hit for insulin increases. Visceral fat also makes inflammatory cytokines, and subcutaneous fat leaks estrogen and makes aromatase, so fat itself can promote its own proliferation. (Surgically removing the omentum improves insulin sensitivity.)
4:35 I confirm this every time my insulin is too high. I HAVE to eat, or risk brain damage, even death, from low blood glucose.