In biology, homeostasis is defined as the ability to maintain a constant internal environment in response to environmental changes.
Basically, your body likes to keep shit constant. One of the main things your body likes to keep constant is your blood sugar levels. Too high, your body cells dehydrate and you die, too low, then there isn’t enough glucose to sustain respiration and well, you die, so there are several feedback mechanisms in place to keep that shit on lock.
Now you’re probably thinking that insulin and blood sugar is something that only diabetics should be concerned with, but actually, this is something that can be manipulated to promote fat loss, not “weight loss”(aka water and glycogen and a bit of fat ), FAT LOSS.
When your liver detects higher blood sugar than normal, insulin is secreted to bring these levels back down to normal. This happens in two ways. The first way is that the insulin instructs your muscle and liver cells to take up excess glucose from the bloodstream to be stored as glycogen. The second way, which relates to the topic of the post is by inhibiting gluconeogenesis
Gluconeogenesis literally means “creating new glucose”. The body is capable of synthesising new glucose from non-carbohydrate sources such as amino acids and FAT, this is what people mean when they say “burning fat”. So in a nutshell, if your insulin is too high, then it is impossible for your body to burn fat and you won’t be seeing those sexy rock solid abs of yours any time soon.
On the other side of the coin, we have the hormone glucagon. This is what the liver secretes in response to low blood sugar levels. It is the antagonist to insulin, meaning it acts in the opposite way. Glucagon promotes the breakdown of glycogen and promotes gluconeogenesis to raise the blood sugar levels back to an acceptable level. You with me so far?
So, if you want to get lean, then it is in your best interest to keep your INSULIN levels LOWER and your GLUCAGON levels HIGHER to promote the breakdown of fat into glucose. The good news is that this isn’t even hard to do and imma tell you how to do it.
1.) Significantly reduce your simple carbohydrate intake.
Simple carbs refers to refined sugar, shit like bread and wheat and starchy veggies (starch is just lots of glucose joined together), no more soda, chocolate and the like. Its not rocket science. Simple carbs spike your insulin, so try to limit yourself to no more than 30 grams per day. Complex carbs such however are fine, I’d advise trying to get most of your calorie intake from complex carbs, protein and fats.
2.) Fasting
There are several ways to fast. Intermittent, 48 hours, many people recommend OMAD (one meal a day). Pick one which best suits you and your lifestyle. The general idea is that the longer you go without food in your system, the lower your blood sugar will be so the lower insulin will be and the higher your glucagon will be to maintain your blood sugar levels, getting rid of all those nasty chub-chubbs in the process, the fatter you are the longer you can fast. I recommend drinking lots of water and black coffee to suppress appetite which makes this a lot easier. Our ancestors went for days at a time without eating, you’ll be fine.
The rest is just basic fitness advice, get plenty of sleep and regular exercise.
When people ask how to reduce body fat, more often than not they will be met with the classic “calories in calories out” response and while being in a calorie deficit definitely helps, its worth noting that not all calories are created equal, and if you’re getting most calories from simple carbs then your insulin will still be high and it will make losing that fat a hell of a lot harder, even whilst on a calorie deficit. Its no coincidence that obesity levels skyrocketed in the US since they started adding corn syrup to everything.
AlpacaStrap 3y ago
How about stop making shit so damn complicated.
Calories in calories out.
RavelsBolero 3y ago
Yeeeeess!! I was hoping to see Dr Fung when I clicked the link, and I was not disappointed. His book The Obesity Code is immense.
[deleted]
cannot_be_banned 3y ago
Keto is great until you want to have a social life. I've experimented with it on/off for over 10 years. In the last year switched to this diet which is based around high volume foods with low calories. All the carbs are in the morning or around the workout.
Currently stronger and leaner than what I was on Keto, calories are also slightly higher.
Meal 1:
Meal 2:
Pre-workout:
Post-workout:
Meal 3:
Meal 4:
Approx 3,200 cals, if that is too much for you, remove 1 slice from Meal 1 and/or remove the bagel
[deleted] 3y ago
[--removed--]
styrg 3y ago
This is far more complicated than it needs to be, and has a lot of fallacies in it. Saying that a caloric deficit helps is an understatement. It is the single most important factor for weight loss. All other strategies (if they are effective) are subservient to the goal of creating a caloric surplus. It is a false narrative that quality of calories matters more than quantity of calories when it comes to weight loss. You could have made a 1 paragraph long post that would have been more helpful for weightloss than this bloated, misleading, time-wasting block of text. Let me help you out here.
If you want to lose weight, you must consume fewer calories than your body uses. There are MANY effective ways to achieve this. Some take the form of managing hunger by eating less calorie dense foods, or fasting for long periods of time to allow meal sizes to remain larger, or eating fewer simple sugars because they tend to be less satiating (and therefore more likely to be over-eaten), but all of these various strategies, and all the fancy diets out there have 1 ultimate goal: reduce calories in.
That paragraph\^ is more accurate and useful than your entire post, but let me add a couple things for those who may have questions. Can you lose weight eating a low or no-carb diet? Yes. Can you lose weight on a high-carb diet? Yes. Can you lose weight only eating one meal per day? Yes. Can you lose weight eating 6 meals a day? Yes. There are lots of valid ways to reduce calories, but anyone who pretends that those methods are doing anything more valuable than reducing calories is being misleading. ALL of these diets, when they are effective (which is not always), are only effective so far as they allow the dieter to maintain a caloric deficit. The king of all dieting strategies is tracking calories. When you track calories, if you track accurately, you can be certain of how many calories you are ingesting. All of the preceding methods are attempts to reduce caloric intake, but in the end ANY diet scheme can fail to create weight loss if the dieter over-eats.
Anyone who says calories in, calories out isn't the most important factor in weight loss is speaking in contradiction to mountains of research and evidence, and so has a whole lot of scientific research to disprove.
​
Edited to remove some redundancy.
kenpachitz 3y ago
Careful now.
I had people coming at me on my previous post that keto and insulin is king and all my fluff about using high water/fibre foods as pre-meals to fill up your stomach and make it easier to maintain a deficit is nonsense.
Get outta here with your facts and logic. /s
FuckJanitors 3y ago
You are a genuine brainlet if you think eating 1000 calories of sugar will have the same effect on your body as eating 1000 calories of protein.
ReaperX44 3y ago
Damn you're stupid. It's morons like you that makes it seem like losing weight and fat is this super complicated process. Just eating minimally processed food and eating at a calorie deficit will get you there.
RavelsBolero 3y ago
No, it won't, which is what Dr Fung has dedicated a massive amount of his writing to. Calorie deficits slow your metabolism until the weight goes back on, and he cites the body of evidence which largely supports this.
You can eat a ton of calories a day and not gain any fat, even if it's over what you'd typically call your BMR. There are other things your body can do with calories than simply store them as fat.
styrg 3y ago
Hold up. A minimally processed diet is helpful to establish a caloric deficit but not necessary. Don't confuse the means with the end. As others have commented, you can increase the percentage of your diet that is processed and still lose weight as long as the calorie deficit is there.
redditme789 3y ago
In all fairness, I believe he’s using an approach for optimizing in general. This likely only applies when you’re extremely lean already and normal diets/choices have been exhausted. But for the mass majority, this would be unnecessary I believe
FuckJanitors 3y ago
The steps outlined in this post aren’t complicated at all. Not my fault you’re low iq.
styrg 3y ago
Nice strawman. Of course its different. Let me say it again, so you can't misconstrue my message, again. Calories are the MOST important factor, NOT the only factor.
RavelsBolero 3y ago
it's not the most important factor, as Dr Fung has demonstrated in his large survey of the research going back to the early 1900s. There have been studies showing people who eat 5000 calories a day do not put on any fat, and studies showing fat people who run marathons did not lose any weight.
People who count calories never keep the weight off forever. I didn't either.
SingularPlural 3y ago
So different foods have different effects on the body right? Well doesn't this mean that if I eat at caloric neutral I will have different outcomes depending on what I eat. Couldn't it then be reasoned that depending on my goals, one food is better than the other? And as far as I have understood the research, it is possible to lose fat while eating calorically neutral. So with calorie intake staying the same is it then incorrect to say that changing eating habits will lead towards the desired goal?
It seems to me, both you and op are correct. It's just that op is delivering advice that will have the desired effect if a calorie deficit is not desired.
styrg 3y ago
You cannot lose weight without a caloric deficit. Period. There are technically some subtleties about what qualifies as "intake calories" but for 99.9% of the population (including me) this is not worth pursuing, especially if you aren't already tracking literally every bite of food.
If you are losing weight, its a caloric deficit. If you arent losing weight, its not a caloric deficit.
Yes if you have 2 diets with equal calories and one has lets say, more protein, that may be better for holding on to muscle as you lose weight. But are what matter in weight loss.
ebaymasochist 3y ago
To be fair he said lose fat, not lose weight. As in change body composition
koovermann 3y ago
Yep, this post is so idiotic it hurts my brain. This guy is saying shit like "your body likes to keep things constant" and then recommends that you fast. As if not having constant muscle protein synthesis isn't a factor in losing muscle.
pacjax 3y ago
you ever heard of the law of thermodynamics brainlet
RavelsBolero 3y ago
The human body isn't a closed system. Dr Fung (guy in the video) actually studied physics during his time in medical school, and in his book explains why it doesn't apply.
It's time to let go of those entrenched ideas about calorie deficits you have cus it just isn't true buddy
ReaperX44 3y ago
Or Greg doucette for that matter.
TreatYouLikeAQuean 3y ago
if we're talking about aesthetics (which we are) then physics concepts don't really hold any ground here.
someone on a very low calorie diet like 1000 calories would be far better off consuming them completely from protein rather than carbs or fats in regard to body comp.
pacjax 3y ago
u realize 1000 calories is 250g of protein right? what human on the world would be better off eating 250g of protein and 0g and 0f rather than maybe 100g and splitting the rest of the cals
TreatYouLikeAQuean 3y ago
read the comment again and my comment again.
Obviously ideal world is a split, but the hypothetical that was posed was one or the other.
And yeah, 250 g of P isn't that much in the context of a 180-220 lb person on a 1k diet. High protein would be needed to stave off catabolism.
oilwellpauper 3y ago
that user got banned from rbodybuilding for being a little twinklet pretending to be fit, btw
pacjax 3y ago
250g is very highly unecessary, every study points towards 1.6g per kg of bodyweight being optimal or even the max at whats effective (which comes to around .75g per pound)
idk why you posed that hypothetical anyway, I dont get how its relevant, op posed an insane strawman in reply to the 1st comment and doesnt understand the law of thermnodynamics (calories are heat energy)
TreatYouLikeAQuean 3y ago
yeah obviously.
I see a lot of people talk about the law of thermodynamics and "a calorie is a calorie." Sure, if we are talking about bomb calorimeters then absolutely. We are talking about the human body tho. Calories from the different macronutrients are processed differently and will have different impacts on body composition. In addition, you need to look into the thermic effect of food. Postprandial thermogenesis is increased 100% on a high-protein/low-fat diet versus a high-carbohydrate/low-fat diet in healthy subjects.
pacjax 3y ago
yes I understand the thermic effect of food. the thing is the thermic effect of food for an average diet is literally so little its negligable
TreatYouLikeAQuean 3y ago
Negligible. . . maybe. Depends what you would consider significant vs. negligible.
High-protein diets can increase metabolic rate and result in approx. 3% increase in daily energy expenditure. 3% isn't much; but, high protein diets are also shown to trigger "satiating hormones" like glucose-dependent insulinotropic polypeptide and glucagon-like peptide-1. Because high-protein diets are more satiating, a person can more easily stay in a deficit (although this is up to will power and can be done on high carb too).
_sadboyloko 3y ago
I started high school overweight. P.E. helped, but I still ate like a slob and didn't workout beyond that.
What helped? Starting my sophomore year I regularly skipped lunch. That and dropping soda really helped me lose weight. Although, without the Gym, I ended up too skinny.
Now, that was 10 years ago, but I did see a huge weight loss.
Ebrii 3y ago
i dont think thats true. If you eat 1500 calories with the same amount of protein, it doesnt matter if the ratio of carbs/fat is 90/10 or 10/90. You will lose the same amount
CuntMonteCristo 3y ago
If I may respectfully add something very important. When you fast or do the ketogenic diet never drink just water. Mix it with a bit of salt (maybe losalt which has potassium too or Himalayan salt) and a bit magnesium chloride (you can get it cheap at a pharmacy or magnesium tablets). When you are in ketosis, which you will be when you fast for longer periods, your metabolism changes and starts to flush out all the minerals much faster. Without taking in these minerals with the water you will flush out the ones you have and possibly get heart palpitations ans muscles twitches from the lack of magnesium or hyponatremia from the lack of salt. I speak from experience.
Gaboyski_ 3y ago
Or take a zero-sugar electrolyte drink such as Gatorade G-Active
ebaymasochist 3y ago
I was just getting ready to write something like that. This should be added to the OP because it is so important. Especially now in the summer people are losing electrolytes rapidly via sweat. A lot of the discomfort during a fast is from this as well. Electrolytes, vitamins and minerals cannot be left out of any conversation pertaining to fasting.
CuntMonteCristo 3y ago
Very true, the heat makes this effect even worse
m1zmus1c 3y ago
I fasted for 10 days on just water, would rather not dry out the colon with added salt thanks
CuntMonteCristo 3y ago
You only cause diarrhea when the salt percentage in the water is extremely high, therefore, the body does not absorb the water and it is flushed. 1 gram of salt per liter would never cause that. Btw contrary to what most people think, salt actually holds water in your body. That is why people get a bloated face when taking in too much salt. To fast for 10 days only on water is very bad for the body.
DrunkOldBear 3y ago
And you'll be a weak pile of good for nothing shit if you don't.
Steppin84 3y ago
And you will have a migraine to top it all off.....
DrunkOldBear 3y ago
Been der, done... wait, I'm still der-
BIitheFooI 3y ago
Great advice here. As a student registered nurse and crackhead, I agree.
Andgelyo 3y ago
Student nurse and crackhead, that’s a great combo right there
drunkphilosopher420 3y ago
Get lean by tracking macros and carb cycling to keep your metabolism stimulated. Your metabolism will adapt to a new normal in 7 days, which is why simply cutting x amount of calories per day plateaus.
I eat a baseline for 5 days, then 2 days high carb intake, keeping protein and fat the same. It's all about weekly average, not daily or meal by meal.
lehappyjuice 3y ago
The problem with low carb intake is that I can't do heavy exercises in the gym, hiit sessions which is what I do. So for me it's impossible.
However I also like to run 10-15km and for that kind of exercise I feel I can tolerate much better a low carb diet.
I would like to know the secret of low carbs and heavy lifting.
StarchRunner 3y ago
There really isn't any. It's just yet another keto post. All the top athletes are carbed.
You can be "fat adapted" (although we all burn fat at various spectrums) but even honest keto athletes will say their keto performance is nowhere near normal performance. They might get 85% of the way there or something.
Andgelyo 3y ago
The secret is to just eat “clean” carbs and clean meals. White potatoes, sweet potatoes, brown rice, quinoa, etc are my main carb source. I add a fuck ton of veggies and usually grilled chicken or ground turkey and I’m good to go.
spread_nutella_on_me 3y ago
/u/FuckJanitors long-winded post fails miserably when you replace your carbs with twice as many fats and then wonder why you're getting fatter.
Continue eating carbs for your carb-fuelled activity and ignore this garbage. Producing less insulin is a side effect of a caloric deficit, but this post has it completely reversed.
ITT: People upvoting nonsense because it describes something irrelevant with scientific terms.
RavelsBolero 3y ago
Yeah because a world leading doctor who runs a diabetic clinic who specialises in weight loss and has written a best selling book on why dieting and counting calories doesn't work, is just talking "nonsense".
You have no idea what you're talking about pal
spread_nutella_on_me 3y ago
Then you should have no problem loading up on 5k+ calories of fat for a few months.
Get back to me on which way your scale moved.
styrg 3y ago
Eventually, when you get lean enough, your lifts will suffer. You don't have to go low carb, but you do have to reduce calories, and sooner or later, that caloric reduction will take its toll. The upside though, is that as your absolute strength drops, if you are cutting slowly and continue to train hard, your relative strength with increase.
Marketing_Baboon 3y ago
I was lifting relatively heavy on a carnivore diet for 3-4 months last year. The adjustment period in the first month was pretty harsh, but afterwards as long as I was getting enough calories in total I didn’t notice a huge change in my strength. As long as you’re not planning on competing you should be able to lift near your normal levels without issue.
MilkMoney111 3y ago
I used to put all my carbs around my workout. All my carbs for the day were pre workout, intra workout, and post workout. It helped me stay strong on a cut
Versace-Bandit 3y ago
It’s not low carb, it’s low simple carb
throwing8smokes 3y ago
For sure. It is easily when you are fit to continue following this advice which is meant for those with significant weight to lose, to your detriment. For example, if I fast before my sprint sets at the the track, I will literally black-out. That is why I bring a gatorade (and usually only drink like 1/4 of it anyway) just to refuel so I won't pass out.
[deleted]
redmule123 3y ago
As long as you get your protein in and aren’t eating a surplus of calories (if your goal is fat loss) eat as many carbs as you need. Carbs = energy. All this mumbo jumbo about low carbs is craziness. Focus on calorie and protein intake. High protein diets are optimal for muscle and fat loss because they keep you satiated longer and you burn calories converting the protein to energy. Imo carbs are a great energy source and taste good so I always have a decent amount in my diet. Good luck!
falecf4 3y ago
Check out Dr. Shawn Baker and Dr. Paul Saladino.
[deleted]
Mastradomus 3y ago
Just do it lol. I’ve done competition preps for bodybuilding on low carbs and drugs that suck carbs up like a vacuum. It’s doable. Still benched 3 plates with 5 low carb days. Definitely don’t feel the best but it’s possible.
The gym is a big mind game and you have to be mentally strong enough to push through.
lehappyjuice 3y ago
It's not mental. I can't lift. I don't have energy and I'm not the only one.
Obviously I "can" lift but the intensity, the weights etc. Are greatly reduced
extortioncontortion 3y ago
did you give your body time to adapt to that kind of life? I'm talking 4 weeks+. This is a major change, and requires your body to produce very different hormones at a very different scale.
[deleted]
Stargazer34 3y ago
Drop the shitty hiit training anyways. Adopt zone 2 cardio and listen to this fasting and nutrition advice from the OP and you'll be far better off.
NormalAndy 3y ago
Isn’t that just saying you shouldn’t lift heavy?
Stargazer34 3y ago
What? what's wrong with lifting heavy?
odaklanan_insan 3y ago
Heavy lifting is still an exercise and requires energy which, requires fuel, which is fat or sugar. So, lifting is still applicable.
SilverWolfeBlade 3y ago
Zone 2? Sorry, but could you explain the "zones" ?
Jujulicious69 3y ago
You should be able to speak complete sentences, if I remember correctly. Stuff like hiking.
[deleted]
marf_lefogg 3y ago
Have you tried just loading carbs prior to lifting? If I do a cold bowl of oats with protein about 4 hours before lifting, I have the fuel to do what I need.
Overall, I’ve found that when going low carb / high fat, the key is staying the course for 3-4 weeks and let your body adapt to your new ratios. Once it has its temper tantrum, it will fall in line with the new constant of macro ratios.
odaklanan_insan 3y ago
Thing is, your muscles are still burning blood sugar instead of fat. Your metabolism won't get used to burning fat (which is a greater source of energy and harder type of fuel to burn) if you keep feeding it sugar. Your technique only works for lean guys who are bulking.
5uperGold 3y ago
Far from an expert but after like 10 weeks on Keto I’m running faster times than pre keto. Could just be that I’m 2stone lighter... but I feel like the energy is back now. First few weeks were awful though?
odaklanan_insan 3y ago
Yeah, at first your body craves the sugar for as a quick fuel ehich also makes you feel a bit weak. It took me about a week to get into the ketosis state. Then you everything becomes much easier than it used to be, like running.
5uperGold 3y ago
Agreed. Attempting a half marathon this week! Let’s see how that goes
odaklanan_insan 3y ago
Wow! good luck with that. I wanna join the downhill classic mtb race next summer.
FuckJanitors 3y ago
This is mainly targeted for those who have a little extra fat to burn and want to get their abs popping etc. Consume complex carbs instead if you’re worried.
odaklanan_insan 3y ago
I have personally practiced this method and lost 35 pounds in a month. It's no joke. Rule of thumb is to keep your fiberless carb intake on or less than 12 grams per day, taking sufficient calories (1200 - 1700 KCal er day) and hitting the gym. If you are under 1100 calories per day, now your metabolism slows down alongside your fat loss curb. You get over 1700 KCal a day, you won't have enough calorie deficit and the curb goes down again.
You just need to check the nutrition facts of anything you eat or drink. See total carbs and subtract the amount of fiber, keep that number on or below 12 grams for the whole day.
I'm actually recording my process and I will share everything once I'm done (videos of exercise, pictures of each meal and nutrition facts, mineral/vitamin intake, and daily weight loss) and credits to academic papers of course.
MrH0rseman 3y ago
Fibre less carbs? Never heard before. Care to share you meal plan?
odaklanan_insan 3y ago
Yes, for example 1 avocado has 4 grams of carbs and 3 grams of these are fiber. So you are getting 1 gram of the 12 grams daily carbs limit when you eat an avocado.
Human body can't digest fiber. Only certain mammals like cows, sheep and rabbits, etc... fiber gives your stool elasticity, ehich makes it easier to shit. Especially on a high protein diet.
redditme789 3y ago
Just out of curiosity, how much do you weigh? 1100 - 1700 calories seem extremely little.
odaklanan_insan 3y ago
5 eggs + 1 Avocado in the morning for protein and fiber and some fat. This is right after the 5am workout and a cold shower.
300 gr green kale or spinach + 3 cans of Tuna for lunch. Protein, fiber, and almost no fat. Awesome flavonoids from kale.
1 low carb 30 gr protein shake in the afternoon
300 gr skinless chicken breast boiled and 100 grams of cranberries for dinner. Protein + fiber + little fat and a bunch of good flavonoids from the cranberries.
Total would be around 1500 KCal a day with less than 12 gr carbs, enough fiber to shit smoothly plus 2 times of proteins of my body weight in grams per kilograms. This is enough calorie deficit and a full stomach.
Today I weighted 209 pounds (94 Kg). My goal is 180-185 pounds AKA 83-85 Kg. I'm 6 ft tall with wide muscular shoulders. My only concern is the belly right now, man boobs and double chin are already gone.
My measured weight loss is 7.7 lb per week (3.5 Kg), which is a very healthy speed.
ronnie888 3y ago
I'm concerned with the level of mercury in 3 cans of tuna. I thought 3 cans of tuna a week was pretty high. Aren't there any alternatives?
odaklanan_insan 3y ago
Yeah, I just did a research and actually it is not safe at all. The best alternative seems to be salmon canned or fresh. I'm gonna check this out. Thanks for the warning.
Shame... I'll be missing the extremely high protein percentage in tuna.
ronnie888 3y ago
Anytime man. Maybe also look at canned sardines (healthy and no mercury), canned mackeral is likely fine, and I know they have canned chicken and turkey similar consistency to the tuna, and cheaper than salmon.
Bounce1856 3y ago
Hey man, if you are seriously eating 3 cans of tuna each day, I would implore you to stop now and replace it with another protein source. You are putting yourself at risk of mercury poisoning.
odaklanan_insan 3y ago
Yeah I know, high sodium is also a downside. That's why I save it for intense workout days only. I don't eat the same food every day and often replace tuna with beef patties or steak.
High protein diets are always tricky. That's why I track any nutrition, vitamin, and mineral intake carefully and try not to overdose or "underdose" anything.
Bounce1856 3y ago
I've heard you're not supposed to eat more than 1 can a week. Not sure how true that is but thought I'd chime in
odaklanan_insan 3y ago
Yeah my mistake. I did some research and found out that more than 3 cans a week is not safe for adult males. Bye bye tuna... I will include this in my video.
I think I missed it because there's nothing written about mercury on the tuna cans. Fuckers write any tiny bit of content that can be perceived healthy but somehow forget to write mercury content.
Bounce1856 3y ago
Haha right? I've read stories on reddit of people having weird neurological issues and then ultimately realizing they were eating tuna too often. Crazy shit. Anyways wishing you the best on your journey bro, sounds damn impressive so far, keep it up!
redditme789 3y ago
In all honesty, that seems a little extreme. I’m 72 at 20% bf and my TDEE is 2500. I’d only imagine your’s is significantly higher. Isnt the optimal/sustainable weight loss method something like 20% deficit? Instead of cutting it by half, that is?
odaklanan_insan 3y ago
It depends. Honestly I don't feel hungry, I don't get any fatigue. I no longer get muscle soreness, no matter how hard I workout.
My best guess is, my body is already in the ketosis state, which means my primary fuel is fat now, not carbs. Fat is like nuclear fuel compared to carbs which resembles pretty much firewood.
So long story short, your metabolism breaks down fat faster than usual when you're in ketosis. Almost as fast as carb.
NO_TIP_JUST_SHAFT 3y ago
Don't want to bash on the kid, but I'm betting he has a pretty high BF that's why he can get away with such a big deficit, at this moment. This however isn't sutainable for long term, his hunger hormones will fuck up his mood and he will have lost a lot of muscle as well in the process. You are correct that you should only aim for 20-30% deficit when you have a high BF%, once you get leaner you should go for a slow but steady fat loss. Take his advice with a big grain of salt.
odaklanan_insan 3y ago
I don't know why this seems like a big deal guys. I honestly know when I'm hungry and I am simply quite comfortable with my diet.
Maybe because I have a "sit down all day" sort of job. I don't think I spend much more than 2300 cals a day, 1500 cal diet may not be extreme for me. Like I said, it depends. Everyone has a different metobolism thus, diets and plans are not one size for all.
Yeah, I do have a high BF percentage. I'm aiming to get it closer to the lower side of the healthy zone. Like 15-17%. Right now I'm well over 20%. Also I tested my BF% at a clinic once and it turned out I had about 7 pounds of upper body muscle mass over the average. It was no sutprise for me, when you have this amount of muscle it sticks out even if you're a little fat.
Also you are definitely right about short term. Ketosis is never a long term process, it should be abandoned once you reach your goal and re-adjust your diet. You give up a lot of healthy carbs in keto. But you should still avoid high carb foods like bakery, rice, soft drinks, etc...
I used to be lean and musclar back in college. Shit went down when quit kickboxing.
ahabs_beard 3y ago
Peak brainlet post. And this is coming from someone who’s been eating low carb for 3 years lol
opper-hombre1 3y ago
I know nothing about this shit, but I fucking love posts like these. Really interesting and I gain new knowledge on topics I know absolutely nothing about.
Good post. Thanks man
RavelsBolero 3y ago
Read Fung's book The Obesity Code. You won't be sorry
koovermann 3y ago
then maybe you should learn instead of believing everything some retard on a red pill subreddit is saying
imabadasstrustme 3y ago
What carbs do you eat if you don't eat refined sugar, wheat or starchy vegetables? I eat pasta and sweet potatoes almost everyday and assumed it was healthy.
koovermann 3y ago
is this the year 2000? Are we still believing everything we read on the internet?
imabadasstrustme 3y ago
Are you doubting this post? Or shitting on my diet?
koovermann 3y ago
This post is complete garbage. Even IF he was right in his analysis about "simple and complex" carbs (which he's not, because a complex carb can still spike insulin depending on its glycemic index value)- a high glycemic carb can be lowered in its insulin by the rest of the meal. I.e while pasta is a high glycemic carb, if you ate it with something that has fats (i.e salmon, ground beef/turkey/chicken), and fibers (veggies/fruit) it would slow down the insulin response tremendously.
On top of that, the only thing that makes insulin response relevant to fat loss is the effect on hunger and energy levels. Even if you ate only insulin spiking foods but were in a caloric deficit feeling like shit all day, its not like your body magically stores fat from nothing. Conversely, if you were to eat all non-insulin spiking foods like eggs all day, but are in a surplus, you'll gain fat in no time. Calories in, calories out is the bottom line when it comes to losing fat. Now, if you want to keep or even build muscle in a deficit, the way to optimize that is to have multiple protein meals spread throughout the day to optimize muscle protein synthesis (so basically the opposite of this guys fasting advice). But thats a whole other topic anyways.
Instead of believing what some random dude on reddit is spewing, go listen to someone that actually knows what they're talking about and has the physique to prove it. Don't even listen to me. Go watch Jeff Nippard and Greg Doucette on youtube
PM_ME_UR_NIPS_GURL 3y ago
Sage advice. I was surprised at how effortless it was to lose weight. Living the college life, I just fasted, or ate at night. And i walked for an hour a day (it was out of necessity because no car). Dropped 20kg in a few months and kept it off. But now ive gotten lazy and put it back on. Gotta get back on the grind.
pacjax 3y ago
bla bla bla, all BS, eat less calories while resistance training and youll get lean
Raw_American_Steel 3y ago
You just eat once a day bro. Its alpha male shit
FuckJanitors 3y ago
Our bodies are designed to withstand long periods of time without food.
Raw_American_Steel 3y ago
In this summer heat im 98% sure I would pass out after getting out of my car not eating for 20+ hours
FreeRadical5 3y ago
You'd be pleasantly surprised by how well your body adapts to long periods of no food, even the hunger goes away.
Marketing_Baboon 3y ago
Drink lots of water and get at least a teaspoon of salt every day. You’ll be fine. Hangry, but fine.
Casanova-Quinn 3y ago
You just need water and electrolytes to prevent fainting.
coinflipgod 3y ago
I’m diabetic.. so what does this mean
TreatYouLikeAQuean 3y ago
That means you're on insulin bro. Slin is only a couple of steps down from gear. You can become a mass monster for sure.
fromdario 3y ago
Keto diet can be great for diabetics but please look at resources designed for dietetics who want to do keto because depending on your numbers etc can be risky. Best advice is talk to your endocrinologist.
lolwut1970 3y ago
Avoid coffee on a empty stomach that will pump acidity way up and create serious damage in the future, the guide that was posted recently about eating high water content foods that fill you up is more realistic
[deleted]
fromdario 3y ago
Yikes... I only drink coffee on empty stomach since I fast in the morning until my Widow opens in the afternoon.
lolwut1970 3y ago
Yeah i used to do the same, no bueno
fromdario 3y ago
https://www.healthline.com/nutrition/coffee-on-empty-stomach
I think I’ll cut back regardless.
[deleted]
MagnetoWned 3y ago
Excellent post. Intermittent fasting + going to the gym every other day is how I went from 6'0 230 to 170. Doesn't take that long to see results if you fast
Kelfornix_ 3y ago
Slin pills by enhanced athlete are a life saver for this
UndifferentiatedHoe 3y ago
I've fasted in various forms throughout my years. Some intermittent and some long fasts. You recommend keeping things constant which is a contradiction to fasting. After a bunch of intermittent fasting I firmly believe my body prefers having breakfast and meals at the same time everyday. Theres a lot of hype around fasting. I believe most of it is overstated.
randarrow 3y ago
Yeah, if you're prediabetic or diabetic you do not want to intermittent fast for these reasons, and that applies to the fat guys here. Consistency is needed. Your taste buds also trigger insulin production, and if you only trigger these once or twice per day, your pancreas gets into the habit of producing less insulin. And, only so much can be produced per hour in an unhealthy person. Lots of little meals that do not cause a blood sugar spike/crash are best.
Op is wrong, your liver doesn't do the detecting for the insulin production. This is done by the pancreas.
The liver does detect blood sugar, kidneys too, but that is to trigger a process that puts blood sugar into body waste; diabetics have sweet urine and fart a lot....
Not just insulin insensitivity can cause diabetes, but lack of insulin production too....
FuckJanitors 3y ago
Yes that was my bad. Got liver and pancreas mixed up.
[deleted]
NikGrd 3y ago
Can you further elaborate on not all calories are created equally and what type of increase in body fat loss we could be expecting here? As in, we all know the basic formula that 3500 calories= 1lbs or 0.44 kgs of fat. If I have low insulin levels, combined with a calorie deficit of 3500 calories will that result in a fat loss of more than 0.44 lbs? If so, how much, 0.46, 0.5, 0.6?
Edit: spelling is hard
RavelsBolero 3y ago
No, you need to let go of the concept of weight gain or loss being a function of calorific intake, because that only works temporarily. When you lose the weight, your metabolism slows down and it becomes impossible to lose more weight with the deficit.
He's saying that if you took 200 calories of olive oil, or 200 calories of sugary shit, the effects these have on your insulin is very different. The reason we're fatter than ever now is because high insulin stops your body burning its main store of fat.
Lower insulin by 1)eating less carbs, and 2) not eating constantly which keeps the insulin elevated.
Do these things, and you will lose weight regardless of how many calories you eat.
NikGrd 3y ago
I think you are overestimating exactly how much you metabolism gets slowed down when dieting. A research from 1950 studying the effects of concentration camps proved that actually in an extremely low calorific intake I.e 500 calories a day for months, your metabolism slowed down with something like 20%. Now image going down from 2500 to 2000 calories, the effects are negligible. Weight loss is 95% caloric intake and 5% whatever you think is working. No insulin, no keto, no only meat, nothing. If any of these shit diets were right, then the famous researcher losing a shit ton of pounds on a McDonald's diet would never have been able to do.
redpect 3y ago
Do NOT do this if you are into any cardio sport, you will bonk like there is no tomorrow. (Do IF with high carbs instead, and plan the Fasting part to be as long as possiblu)
​
Great for mostly sedentary people with a gym routine because glycogen usage is not so high. I have been used Keto plenty of times to reduce fat in that scenario and is great. But if you're into running, bikes, etc, You need the sugars. Intermitent Fasting works, even if you have to dump 300gr of sugar into your body before a ride.
account_rp 3y ago
2 questions.
1) You recommended against starchy vegetables but said that complex carbohydrates are fine. Aren't starchy vegetables like potatoes, cassava, sweet potatoes and carrots basically made of complex carbs?
2) You recommended long, 48 hour fasts but won't that cause a person's metabolism to plummet and make it far too easy to regain all of their body fat all over again? Wouldn't it cause the body's systems to switch into a mode suitable to unstable food supplies and cause the body to slow down the metabolism and try to store as many calories as possible as fat?
NPIF 3y ago
1) potatoes are not complex carbs. Complex carbs have longer chains and a lower glycemic index. Think kale, broccoli, and brown rice.
2) no, a 48 hour fast will not cause your body to yo-yo back to gaining weight. This is a myth.
account_rp 3y ago
1) Brown rice is almost the same as white rice. White rice simply has the bran and germ removed from the seed. Either way, I was under the impression that starches are complex carbohydrates while simple carbs are things like table sugar and high fructose corn syrup.
2) What does crash someone's metabolism? Something has to do it.
RavelsBolero 3y ago
Eating a calorie deficit everyday until your body slows your metabolism down so much you can no longer lose weight with a deficit.
Eating more calories will keep your metabolism up, but if you keep your insulin down you will lose weight.
No, fasting does the opposite. It raises your metabolism. When we were cavemen, if we didn't eat food for a day or 2, getting weaker would simply mean certain death. Fasting increases metabolism so we'd have a chance to recover from the weakened state. This is something Dr Fung discusses at more length in his book The Obesity Code.
NPIF 3y ago
White rice has a glycemic index of 72. Brown rice is 50. There is a difference.
"Crashing" your metabolism is not real, unless you're diabetic.
[deleted]
zeekt12 3y ago
Calories in calories out.
All keto and IF does is give you the illusion that youre leaner due to less glycogen.
[deleted]
FuckJanitors 3y ago
How about the fact that raised insulin inhibits fat loss?
styrg 3y ago
Only because that correlates with increased caloric intake in most cases. There is no significant evidence that with caloric-equivalent diets, that a low-carb or fasting diet has any advantage over a more "traditional" diet.
zeekt12 3y ago
Yup, i used to fast religiously then later realized its more optimal to spread your protein intake and that all that holds true is the law of thermodynamics. Most people overthink it.
IF is only useful if you have a snacking/binge eating problem.
styrg 3y ago
Agreed. I personally have found it very useful for controlling hunger as I am have binge-eating tendencies. That said, its primary value for me is hunger management.
zeekt12 3y ago
100%, literally doing a 24 hour fast right now since i ate 2 days worth of calories yesterday haha
Blazzkys 3y ago
Hey! Why is this post erased?
jason1009 3y ago
the physician in this video wrote a book called The Obesity Code. It changed my life. I weigh less now than in high school (im 40 now). It changed the way I see foods. I also do agree with some of the posters here that it is ROUGH to lift weights while fasted. I feel like hot garbage when done.
DubsPackage 3y ago
So what's your thing? Fasting?
I discovered "volume eating" the other day, it basically just means have big meals with alot of veggies, maybe 4 oz chicken and 4 oz rice, and the rest of it just salad type stuff.
jason1009 3y ago
extended fasting and when I do eat, I only eat twice a day. This morning, I broke a 48 hour fast by eating some zucchini noodles and ground chicken mixed with some spices. Added a little pasta sauce (all natural ingredients, no sugar added), some artichoke hearts, and a little parmesean cheese on top. It was very filling so I wont eat the rest of the day. I will fast again for 36-48 hours all depending on how I'm feeling. I'm not anti carb at all and eat them often but only in their natural form. Cheerios don't grow out of the ground but sweet potatoes do. Nothing processed, nothing in a package (unless frozen veggies), nothing with added sugar (pretty much 80% of everything in a grocery store), you get the point. I do cardio 3-6x a week depending on my schedule and hunger is usually non existent. During my prolonged fasts (36+ hours), I will drink lots of seltzer, a cup of bone broth at dinner time, and in the mornings I will have a splash of heavy cream in my coffee. IF I am going to be lifting weights, I plan them on my eating days or the morning after a meal. That meal, I will consume carbs but like I said, only in their natural form. Im a huge fan of purple sweet potato the day before I lift. Feel free to ask me anything.
ForeverInYou 3y ago
I was planning to do 36 hours or more fasts, so I don't have to be in a caloric deficit for months to get the body fat I want. I'm currently with 16%... Would you recommend? And of course, I don't plan to loose muscle in the process.
jason1009 3y ago
I highly recommend 36 hour fasting.
koovermann 3y ago
This is the most retarded post I've ever seen on this on this sub. This guy just googled a bunch of shit and throws scientific terms at you to make you look like he knows what he's talking about. I could spend hours picking apart this nonsense, but I don't have time nor do I give a shit what anyone does. My only recommendation is to ignore this post and start watching greg doucette videos
RavelsBolero 3y ago
Everything you wrote was retarded, so why are you putting OP down?
This is a distillation of work by a famous doctor who runs a diabetic clinic in canada, he makes a living off of treating people with type 2 diabetes, controlling their insulin, and also curing obese people and managing and preventing pre-diabetic obese people from getting worse. He knows how weight loss works as well as anyone alive.
He has dedicated his life to reviewing the evidence and showing why 1) calories are a meme, and calories in/calories out isn't true, and 2) exercise does not really help weight loss, and 3) that the primary factors affecting weight gain and obesity are Insulin and cortisol level, and 4) that we can best manage insulin by not eating carbs a lot, and by not eating constantly, thereby keeping insulin levels elevated.
And yeah, the Dr also knows that fibre and vinegar mitigate insulin spikes. He knows this shit and it's in his book in black and white, because like an expert on the subject, he knows the material and doesn't need people repeating basic shit to him, but he does explain why it works, to us.
It really does come down to just that: stop believing the nonsense, and start believing the real shit.
koovermann 3y ago
Your entire post is a meme. Miss me with that bs
this is the epitome of the entire fitness/dieting community: "hey guys look at me, I'm so cool because I'm on such a hardcore diet! I only eat once a day and its basically only chicken, water and eggs!"
It's hilarious how out of touch with reality you morons are to actually think you're superior to people for excluding foods. Guess you just have really shitty genetics, because I'm lean, love my carbs and eat 5 times a day. Oops
RavelsBolero 3y ago
What's a meme is how much you don't understand. It's not a hardcore diet, and it's not difficult. I even explained it boils down to basically 2 things as far as your eating is concerned: 1) not eating a fuck ton of carbs, and 2) not eating constantly.
But that's alright, it's clear you aren't going to think about it at all so no point in discussing it
koovermann 3y ago
yeah, why would I think about it? like I said, I'm already lean and eat a "fuck tonne of carbs", 5 times a day
FuckJanitors 3y ago
I didn’t google a bunch of random shit. They literally teach this stuff in A-level biology. I’m guessing you’re from muttmerica? We all know your lot aren’t known for your intellectual prowess by and large. Go ahead and pick it apart and debunk the post.
Greg doucette isn’t an expert in this stuff and has no idea how this stuff really works.
koovermann 3y ago
Oh, sorry. You "literally" learned a couple terms in some university class that you probably did subpar in anyways and now think you're an expert. The fact that you're talking about insulin spikes but are categorizing carbs as "simple vs complex" instead of "high glycemic vs low glycemic" is just one indicator that you're full of shit. And you obviously have no clue about the glycemic load of the meal. You can have high glycemic carbs like white rice/potatoes mixed in a meal with fibrous and fatty foods to lower the glycemic load of the meal and prevent insulin spikes. I could keep going but I've already wasted enough time on this. Obviously I won't change your mind, nor do I care, but keep going with your shitty fad diets and fasting while I enjoy my anabolic french toast with berries every morning
FuckJanitors 3y ago
Yes I know what glycemic index means lmao. I’m trying to simplify the post for the layperson you autist. Lmao @ u calling low carb a fad diet.
koovermann 3y ago
You should try simplifying it for yourself considering how retarded you are
[deleted]
redpillcad 3y ago
But Muh Gainz
FuckJanitors 3y ago
In my opinion, the key to an aesthetic body is first and foremost being low body fat. Gains are secondary. There’s always the option of trading in your natty card lol.
redpillcad 3y ago
I'm with you bro---everyone should cut to freaky lean at least once just to see how it looks and feels
Folks look at you very differently---one cant BUY being lean and strong. Cant really cheat 100% to get it either. It isnt given to you and most people cant/wont do it
BriefcaseHead2 3y ago
Well said. Cant see your gains anywhere near as well if you're above 15% bf. As soon as you drop down it's like you suddenly look significantly more muscular and even bigger, even though technically you are slightly smaller.
ebaymasochist 3y ago
Where the fuck are all these veins coming from? Every day is a new discovery
BriefcaseHead2 3y ago
Bro I have just seen some popping forearm veins for the first time in over a year. I can't even express how damn happy and excited that made me, like a little kid.
-_-Andor-_- 3y ago
How do artificial sweeteners affect your insulin level? Same as sugar?
MilkMoney111 3y ago
Piggyback on this bc I was into to competing in physique shows. If you’re the type to naturally not be hungry in the AM, milk that. Don’t eat breakfast, stay fasting. The body might feel lethargic at first but it’s incredibly adaptable. It will become second nature and you’ll have energy throughout the day.
You can even push it an hour or two just by drinking a cup of black coffee. Some argue that’s breaking a fast but in my years of doing it, it’s really about what works best for you. And for me, black coffee can push my fast out a few more hours.
Basically your endocrine system will get used to utilizing free fatty acids the more you develop the habit.
I don’t compete anymore. But I stay relatively lean by just fasting. And it fits great with my lifestyle as I’m not struggling to wake up early and cook breakfast. Just ensure your protein is adequate if you’re working out hard.
_do_not_read_this_ 3y ago
I started doing one meal a day and for most of the day I feel great - alert, awake except for my afternoon nap (LOL), not weighed down.
No matter what I eat, I fall asleep about 30 minutes after a big meal. So I've just made that meal right before bed. During the day if I get hungry I'll eat a T. of olive oil and a T. of peanut butter. Fills me up, gives me calories. I might do that 2 or 3 times a day.
I try to eat / fast at least 3, 4 times a week. I feel better when I'm not eating / snacking all day.
[deleted]
Luteinzing 3y ago
3) should be sleep well and consistently
Insulin levels are also determined by regular adequate sleep cycles. For example Lower insulin levels are found in shift workers which increases blood glucose levels.
Keeping blood glucose levels low is better because it reduces oxidative stress on your body which can cause inflammation and kill gains.
ZerglingKingPrime 3y ago
Isn't insulin very anabolic and its production crucial to muscle gain?
oilwellpauper 3y ago
everybody arguing against OP looks like shit, fwiw
[deleted] 3y ago
[deleted]
RavelsBolero 3y ago
Not really, as most people throughout human history had no idea what a calorie was. The obesity epidemic in the west began when we began to be fed memes such as "fat is bad for you, eat more whole grains (carbs) instead". Fat consumption decreased in the western diet, protein consumption decreased, carb consumption increased.
We have more scientific knowledge, but have never been fatter in any period of our history. Time to start correcting that!
[deleted] 3y ago
[deleted]
RavelsBolero 3y ago
it's necessary if you're overweight, which in the western world is many people.
The argument is mainly that it's not complicated, it boils down to 2 things: 1) not eating a shitton of carbs, and 2) not eating constantly (or at night, close to when you sleep).
I_HATE_GOLD_ 3y ago
That’s not a TLDR at all and it’s not pro level body builder shit. Did you even read the post?
A better TLDR is to limit sugar/wheat/starch consumption and consider fasting. Those things will help control insulin levels
doveenigma13 3y ago
It’s exactly tl;dr
Too long; didn’t read
Managing your body’s insulin production and distribution is something a nutritionist does for an athlete. To help them reach that next half second off their time or that extra five pounds lifted. Having this type of advice for some random joe can be dangerous.
The short story that will work for 95% of the men on here is to cook your own food. Fresh as possible, lean high quality protein, and vegetables. Without salty sugary sauces. If you are eating good food, you won’t overeat because you’ll feel stuffed with the proper amount of calories and macro nutrients. If you are in that top 5% where you are a competitive athlete or something, you’ll already be working with somebody, getting regular blood draws, that sort of thing.
Althoughw 3y ago
And make sure that food is not bread or noodles.
doveenigma13 3y ago
Goes along with prepared packaged foods. But yes.
vuk03 3y ago
Frozen fruits an vegetables are fine tho.
betatest-in-process 3y ago
And some frozen produce is higher quality than the fresh stuff because it is frozen right after harvest, rather than being shipped around in a truck for days or weeks.
doveenigma13 3y ago
Depends. If they are fresh vegetables frozen, that’s fine. If it’s already prepared, it’s not.
cloudspike 3y ago
Fruit has too much sugar and most vitamins in vegetables are locked up in cellulose and aren’t very bio available.
CommanderOfTheDeath 3y ago
If you buy them fresh and freeze them yourself, yes.
FreeRadical5 3y ago
Nah, only works if you grow the tree too.
DontPassTheEggNog 3y ago
You also have to make the dirt yourself for any of this to be relevant.
[deleted]
vuk03 3y ago
Can you tell me what's wrong with storebought frozen fruits and vegetables? I am genuenly curious.
CommanderOfTheDeath 3y ago
You need to be careful about them. A lot of them have worse quality than fresh ones and/or are plastered with preservatives.
vuk03 3y ago
Ah ok, thanks, ill watch out for that. Surely the more expensive brands have better quality, i have noticed that, and for preservatives, well, i suppose fresh fruit is plastered with them too. It's kind of impossible to avoid pesticides and preservatives in storebought food, and you even need to use them yourself if you are going to grow them.
master414 3y ago
Not true. Just watched a short docu on Dutch television about this. Link; https://www.youtube.com/watch?v=DUaXEzNmwLM
Watch with autotranslated subtitles. On 23:33 is the verdict. TLDR;
TLDR: Frozen/canned is as good as fresh vegetables. Only difference is the taste.
FuckJanitors 3y ago
It really isn’t though. Or at least it shouldn’t be. As mentioned before it is impossible to burn fat if insulin is too high. It pays to be mindful of this.
MysticalMike1990 3y ago
Thank you for this perspective, you are shifting the paradigm of information into something everyday people can understand.
FreeRadical5 3y ago
Alright so I am a biochem major and have studied hormones in detail, also personally a a long time fan of keto. But I think that line of reasoning is not valid or rather "too high" is much higher than 30g per day implies. It has been demonstrated that you can lose weight on a diet of simple carbs, e.g. the "Twinkie diet". No way in hell this guy was maintaining low insulin levels while eating Twinkies, Doritos and Oreo for months. Also your typical person is rather consistently eating carbs to the point that I don't think their insulin drops appreciably through out the day yet many manage to lose weight.
Just because their is insulin in your system, it isn't going to magically store fat out of your 1000 calorie a day diet. Similarly, just because your insulin is low doesn't mean the body will not store the 5000 calories you ate as fat.
Hormones can't change hard physical limitations. Rather hormones influence what your body wants to do via manipulating other related mechanisms like hunger, metabolism and anabolism. In relation to keto that basically translates to control over appetite and consistent energy level (no energy crashes of the type you'd experience on a 1000 calorie twinkie diet). That's all it can do for you, not much more.
StarchRunner 3y ago
Updating now that I'm on a real computer.
Idk wtf they teach in biochem to come to this conclusion, but the keto diet is retarded. It's been touted in the mainstream for 50 years at least now, although it somehow still plays itself as the underdog, and still manages to trap people into complete illogic of eating foods and macros that once were rare on the premise that's what the human body was somehow evolved towards. Wild terrestrial animals have only 15% of the fat domestic livestock has and nuts/seeds were seasonal, coconuts were tropical coastal, and avocados had less than a 2 week season. Where was all this supposed fat coming from?
Humans come from a herbivore lineage reaching back 150 million years with a minor in insectivory. The paleolithic era didn't change our gut physiology much except for cooking and most things in our physiology points toward this. With newer and newer archaeological tools than simply looking at surviving fossils, we find out more and more that man was eating lots of plants.
Hell, it can even be shown numerically that oil made us fat since 1980s, and delving further into the past records holds up this trend. We're only eating 200ish carbohydrate calories more but something like 1,400 fat calories more than the 1949 Okinawa - the group with the most centennials and the healthiest of the japanese at the time, when the Japanese themselves had only a fraction of the chronic disease of the westerners.
I'm in ketosis a little over a month a year (2 weeks in one month, then 3 days a month), but that's through water fasting. Not trying to game the body with a macro hack that simply doesn't have the same benefits.
styrg 3y ago
100% correct. OP thinks that insulin can magically defy the laws of thermodynamics.
RavelsBolero 3y ago
Dr Fung (the guy in the video) in his book The Obesity Code, studied physics during his time in medical school, and specifically shuts down the meme of "muh thermodynamics". The tl;dr of it is, the human body is not a closed system, and the idea energy is neither created nor destroyed only applies in closed systems.
I'd suggest you read his book or at least watch some of his videos, he has already shot down every meme argument about weight loss. Calories are the biggest meme, followed by the trash about thermodynamics
It essentially does mean that, as the minnesota starvation experiment showed, the average male of 5'10 70kg in the 1950s ate on average 3300 calories a day and wasn't fat.
When you eat a calorie deficit, your metabolism eventually slows down, which is why all dieters eventually put the weight back on. When you eat many calories, your body can use them for repair, or simply burn them for heat, or do any number of things that aren't "put fat on".
I would really encourage you to just watch Fung's vids, as I know it is very difficult to let go of the concept of calories after believing in it for so long, and he's a world leading doctor who runs the institute for dietary management where he lives. He has heard every argument and addressed them all.
FuckJanitors 3y ago
Human beings aren’t bomb calorimeters.
styrg 3y ago
Look, I was kind of harsh earlier, but really. Think about it. If your insulin is low (lets say you are eating a keto diet), but you eat 8000 calories, do you think you are likely to lose weight? You might have extremely good insulin and a doctor might be impressed, but keep that up for a couple months and you will quickly gain weight.
​
At the same time, many (myself included) have lost weight on a slight caloric deficit with frequent meals, and with high carbs (including high simple sugars). If insulin is more important than calories, how can that be explained?
​
I'm not saying insulin doesn't matter. I think it affects how we feel and energy levels in general, but I hope you will consider looking into the actual research. The things to look for when learning about this are studies and trials where caloric intake is controlled between the control groups and the test groups. If you are to test the effectiveness of different diets, you can do it one of two ways: look at whether that diet causes more weight loss than an another diet with equivalent calories. The other thing you can do is look at, on average, how effective a given diet is at reducing calories.
Edit for punctuation.
apoc2050 3y ago
It's mostly about calories tho.
https://youtu.be/-eq8VObUFsk
DerpJungler 3y ago
You are right in what you're saying but this also might mean that you're breaking down muscle as well, in order for the body to get sufficient energy to function.
It all comes down to thermogenesis in the end of the day. Calories in vs Calories out.
All the rest are just tools to help achieve the desired result. Although I advocate fasting but not extreme. I usually do a 15h (fast) - 9h (eat).
Also, I've been curious about this: Do 0 calorie sweeteners affect insulin levels during a fast? I like spiking my black coffee with flavdrops, which are - supposedly - 0 calorie, but pretty sweet and sometimes upset my stomach and digestion for the rest of the day.
styrg 3y ago
Might be sugar alcohols in the sweetener - those often give people GI distress. I'd suggest either learning to enjoy black coffee or just embrace the like 50 calories of the sugar. Just eat like 1 less bite of a cookie later on or have like 1 less beer on saturday.
DerpJungler 3y ago
Flavdrops supposedly have no sugar alcohols in them. Just artificial sweeteners such as Stevia and Aspartame or whatever
styrg 3y ago
Not sure then. As for finding out about insulin effects from specific sweeteners I'd look up the specific sweeteners - different ones may affect hormones differently.
Zech4riah 3y ago
This is mainly a good post but overall "It depends".
If you are obese, go ahead and cut the carbs. Do whatever it takes to get yourself to ~15% body fat.
If you are already in good/ok shape, you can get ~50% of your calories from carbs. This supports your testosterone production etc. and if your first meal of the day is high in fat and protein (but low in carbs), your insulin levels won't go for a rollercoaster drive. Generally this "cut the carbs" shit needs to stop. Best sources for carbs are starchy veggies like potatoes, fruits (fructose) and for example rice. I would generally minimize getting your carbs from grains etc ("complex carbs") because they tend to be estrogenic and promote serotonin production (which you don't generally). Basically just avoid refined sugars and carbs and you are good and getting enough carbs to support your hormonal function.
Starch from starchy veggies likes potatoes are defined as complex carbs. Bread includes complex carbs (altho if it's white bread carbs are a bit simpler and the amount of nutritions is less). I'm not sure what are you talking about.
RealJoeDee 3y ago
I cannot endorse intermittent fasting enough. I lost a fuckton of weight because of it last year in a relatively short amount of time.
You cannot unlock body fat for energy if your hormones and blood chemistry is fucked.
Sumsar01 3y ago
Unless you have diabetes or super-natural levels, isulin does not matter. Loosing weight will affect pre-diabetic symtoms. Corn syrup isnt the reason for american obesity. That fact that Americans doubled their calorie consumption is.
TreatYouLikeAQuean 3y ago
Agree but I think the point of this post was to try to help people shed the last bit of stubborn fat to reveal abs. Concepts OP says are not wrong.
Fasting and only consuming carbs around training can really help get to the next level of leanness w/o having to continually push the deficit further.
[deleted]
FuckJanitors 3y ago
It goes hand in hand. Corn syrup is also very calorie dense and spikes insulin. Combine higher calories (which IS due to increased sugar consumption) and inhibited fat burning and a sedentary lifestyle you get an obesity epidemic.
Higher insulin levels prevent fat loss. This is a scientific fact and should be considered when getting lean is the goal.
Sumsar01 3y ago
Unless you are diabetic or pre-diabetic insulin does not matter outside a lab setting. Lowering calories lowers insulin and all these fancy methods has lower adherance than just eating less. Using all your spell slots or calling Jesus name under the full moons isnt going to help one lose weight. Only a calorie defecit is. How you make that defecit does not matter. Though it is of course easier with low calorie dense food.
Sake99 3y ago
What about mango shake? Its mango+milk+ice. Does it increases insulin too?
Not a doctor here.
Siyuen_Tea 3y ago
Isn't this basically keto
Marketing_Baboon 3y ago
There are varying ‘degrees’ of keto. You can be ketogenic even if you’re not on a keto diet just by being low carb and intermittent fasting. But yes, keto diets are known to increase insulin sensitivity (lower insulin levels and promote fat loss).
TreatYouLikeAQuean 3y ago
More like Adkins. Keto is high fat moderate protein.
Going high protein, moderate/low fat, and very low carbs is what most bodybuilders will do on prep (although they will do carb cycling to keep glycogen full and re-feed / carb-up days).
Hell, look at Shaun Rez. Dude is sub 10% year round. He eats very high protein, very low carbs. He's elite level (even among the enhanced).
TheFowo 3y ago
it is one of the reasons keto works. Another one is you're literally pissing away fat, so there's that. Ofc tho it depends on a person, I've tried keto in the past (one carbs meal a week to wake up insulin for a little so it doesn't kill my strength that much) and after 2 months I was done and watching people eat bread was killing me (disclaimer: I fucking hate bread on everyday basis). If you're feeling good then go for it
styrg 3y ago
Burning more fat is only significant if you are storing the same amount of fat. Hint: in keto you are also storing more fat. As with all diets, it only works if you are burning more calories than you are taking in (for the most part). There is a bit of inefficiency in the conversion of fat to ketones in ketosis that helps a bit to increase what you can get away with in the calorie department, but as always, you can gain weight on a given diet if you over-eat.
[deleted]
AutoModerator 3y ago
Why are we quarantined? The admin don't want you to know.
Register on our backup site: https://www.trp.red and reserve your reddit name today.
I am a bot, and this action was performed automatically. Please contact the moderators of this subreddit if you have any questions or concerns.
UncommercializedKat 3y ago
I think this makes sense but the problem I have is the lightheaded feeling I get from not eating regularly. My ancestors may have gone days without eating but they also weren't engineers and attorneys who had to stay focused on their work for 40 hours a week.
Pristine-Mechanic 3y ago
I hate how most people are either ignorant or ignore the fact weight gain is hormonal, not thermodynamics. extended fasting (3+ days) is extremely muscle sparing
[deleted]