The BEST Diet For Fat Loss (IF? Keto? Carb Cycling? Paleo?)

The BEST Diet For Fat Loss (IF? Keto? Carb Cycling? Paleo?)


What’s going on, guys? Sean Nalewanyj on www.SeanNal.com. And in today’s video I want to talk about
the subject of eating for fatloss. And how there are just so many different diets
out there nowadays with each one claiming to be the absolute best way to get lean because
it has some specific characteristic about it that’s going to speed up the fat burning
process. Whether that’s by increasing certain fatloss
hormones, reducing fat storing hormones, controlling insulin, or whatever else it might be. So the main idea behind one particular diet
might be to restrict certain macronutrients like with a low carb diet or a ketogenic diet
or a low fat diet or fasting for a specific portion of the day and eating all of your
calories within a shorter feeding window like people do with intermittent fasting. It could be spacing your carbohydrate intake
out in a certain way like with carb cycling or with carb backloading or removing certain
types of foods and focusing on others like with a Paleo diet or certain variations of
different gluten-free diets. And for each of these different fat-burning
diets you’ll always have a certain group of people who are using it successfully and who
were able to lean down on that diet when maybe their previous way of eating wasn’t working. And then because of that they will just swear
by that specific way of eating and pretty much argue to the death that carbs make you
fat or that eating earlier or later on in the day prevents fatloss, or that sugars or
grains or animal products are the sole cause of obesity. They’ll hone in on the specific macronutrient
or the specific food group that was removed, or the specific meal spacing or a meal frequency
guideline and point to that as being the reason for their success without realizing one very
crucial thing. And that is that virtually all of these different
diets have one major thing in common and that’s that in one way or another they’re all forms
of caloric control. In other words, they all contain a different
strategy that potentially allows the dieter to more easily maintain a calorie deficit
which is the ultimate bottom line when it comes to losing fat. And everyone is a bit different in terms of
their food preferences and their macronutrient preferences and in how they like to lay up
their meals for the day, and the effect that that has on their energy levels and their
appetite, and so each of these different diets might work better or worse depending on the
person. For example, if you eat a low-carb diet and
you lose fat, it doesn’t necessarily mean that carbohydrates themselves were the problem. Take a person who regularly consumes moderate
to high amounts of calorie dense refined carbs sources, like muffins and bagels and pastries
and granola bars and sugary juices and things like that, and then replaces those with lean
protein and vegetables, and it’s no surprise that the weight is going to start falling
off. People who swear by low carb diets are usually
confusing correlation with causation. Meaning, they lost fat because they decrease
their overall calories and were able to better control their appetite. Not because carbs are inherently fat storing
in and of themselves. Another example would be if you’re following
something like intermittent fasting. Where you don’t eat any food for the first
sixteen hours of the day and then you can dense all of your calories down into a shorter
eight hour feeding window. That type of approach can work really well
for some people when it comes to preventing overeating since they’re not regularly snacking
throughout the day and they can probably only eat so much within that eight hour feeding
window to begin with since it usually just involves two larger meals. And so if you’re able to tolerate that sixteen
hour fasting window and your appetite adapts to it there’s a good chance that you’ll end
up eating fewer calories for the day in total. Again, it’s probably not because intermittent
fasting has some huge positive effect on growth hormone levels or insulin levels like a lot
of people will talk about. But for some people it’s just a more effective
way of adhering to their diet and not going overboard on total calories in the big picture. And these are just a couple examples of many. You could say the same thing about a Paleo
diet where certain food groups are restricted, or a carb cycling or carb backloading where
carbohydrates and total calories are more concentrated during certain periods of the
day, or you could even say about something like a vegan diet that focuses on less calorie
dense, plant-based sources. It’s possible that some of these different
approaches to eating might have a slightly better fat-burning effect when individual
differences are taken into account. I mean, we can’t completely remove that possibility. We obviously don’t know everything about nutrition
and it is a very complicated topic with new research coming out all the time. But there’s just no way around the simple
fact that losing fat and getting lean primarily comes down to maintaining a calorie deficit
over time by burning more calories than you consume. And there are an endless number of different
ways that people can go about this successfully. But the calorie deficit is always the one
common denominator in the overall picture. You can cut out certain foods all you want,
you can space your calories and your macronutrients out in whatever way you want, you can eat
as healthy as you want, but if you aren’t being mindful of your total nett energy intake
versus your total nett energy expenditure then none of that is really going to make
any difference at all. And a lot of people will insist that, no,
it’s not about the calories because my calorie intake on this diet is the same as it was
on that diet. But in over a decade of fitness coaching and
personal experience, and in looking at the research on the subject of dietary adherence,
and I’ll link a few studies in the description box if you want to check that out, the reality
is that the average dieter is notoriously bad at accurately reporting their calorie
intake. And very often they are off by a pretty big
margin. And this happens either because they’re not
really tracking their food intake that closely to begin with, even though they might say
they are. Maybe they have like a rough eating plan in
place and they’re just estimating it throughout the day, or they are tracking their diet but
they’re just making errors with their measurements. Which is actually a really easy thing to do,
especially if you’re on the go and you’re having to estimate certain things throughout
the day. Or, the other possibility, is that they’re
not taking into account all of the extra little snacks and cheat meals that get added in throughout
the week and month. Because keep in mind that it’s not about your
specific calorie intake from day to day necessarily but more so about your average calorie intake
for the week as a whole. So I’m not saying that any of these individual
fatloss diets are necessarily bad. That’s not the point here. If you’ve been using, let’s say intermittent
fasting, and you enjoy it and you’re getting results then you should by all means continue. Or if you’re eating a lower carb approach
and you feel fine with that sort of macro breakdown and that’s working for you. Or, let’s say, you’re cycling your calories
and the results are coming and you feel good both physically and mentally and your workouts
are going well then by all means, again, keep doing it. But what I am saying is that it’s probably
not because that diet has some special inherent fat-burning benefit and that you couldn’t
lose fats by using a different method, but it’s probably just because that specific diet
is helping you control your appetite more effectively. And so you’re maintaining a calorie deficit
more effectively as a result of that. Because the truth is that, it really doesn’t
take much in terms of margin for error for you to go from maintaining your weight each
week and not getting any results whatsoever to losing fat consistently every single week. A typical calorie deficit for fatloss is going
to be usually somewhere between about three hundred and fifty to five hundred calories
below maintenance, and so all it really takes is a couple small portions here and there
for your deficit to be either significantly minimized or even erased altogether. And so that brings me to the main point, which
is something I’ve discussed many times before in previous videos, but that is that there
is no single definitive best fatloss diet. Now, the best fatloss diet for you is likely
just going to be whatever structure of eating allows you to maintain a nett calorie deficit
over time while meeting your macronutrient and your micronutrient needs. So that means three square meals a day then
that’s fine. Six small meals a day fine. If you want to use intermittent fasting or
Paleo or some other method of calorie cycling, or even a vegan diet, that’s fine. Just know what your daily calorie needs are
for fatloss and then lay out your foods and your meals in whatever way is most enjoyable
for you and in whatever way lets you hit that calorie target in the most accurate and the
most effortless way possible. If you’re weight training consistently and
you’re eating enough protein and you’re remaining in a moderate sized calorie deficit
that isn’t too large then you will lose fat and you will maintain or possibly even gain
muscle at the same time regardless of what specific type of diet you’re following. There’s no single macronutrient or single
food group that’s going to just cause you to magically pile on a bunch of fat as long
as the total calories are being accounted for. And even if some highly specific way of eating
did give you a small direct improvement in fatloss because it did have some inherent
fat-burning benefit, it’s likely going to be minor anyway. And it doesn’t even necessarily mean that
that way of eating is going to be more successful for you in the long term. Because if that diet is more restrictive and
you really don’t enjoy it you’ll probably end up burning out and quitting anyway. So, an alternative diet, even if it was slightly
less effective in terms of pure fatloss, would still likely be a better option simply because
you’re going to be more likely to stick to it. Remember that getting lean and being in great
shape isn’t a temporary fix. It’s an ongoing way of life. And so if the diet that you’re following right
now isn’t something that you’d reasonably want to continue on for the long term and
you couldn’t see yourself eating that way for months or even years on end and be totally
fine with it then something is eventually going to have to change anyway. So, I’ll leave it there. Thanks for watching, guys. If you do want to get a complete step-by-step
roadmap in terms of training, nutrition and supplementation for losing fat while also
showing you how to customize that plan to your exact needs, along with one-on-one coaching
then you can check out my complete Body Transformation Blueprint by clicking the icon at the top
of the screen here or by heading over to www.BTBluePrint.com. The link for that is in the description box. If you found this advice helpful make sure
to hit the like button, leave a comment and subscribe to stay up-to-date on future videos. You can also follow me on Facebook and Instagram
as well if you aren’t already. The links for that are also below. And the official blog is over at www.SeanNal.com. Thanks for watching, guys. And I’ll talk to you again soon.

88 Replies to “The BEST Diet For Fat Loss (IF? Keto? Carb Cycling? Paleo?)”

  1. Fitness is supposed to be an addition to your life not your life, that’s why I do flexible dieting/iifym. All the other diets aren’t worth it.

  2. Yes!!! hes back and covering Keto!! Can't wait to hear what you have to say about this (too many people are are using it and challenging the CICO science)

  3. Animal products is not the one and only cause of obesity. But imagine a world where we don't consume any animal products. Obesity would be decresed dramatically! No doubt. Also the world would be a more compassionate place. The enviorment would benefit from it bigtime. Animals wouldnt need to be exploited and slaugthered by the billions, and our health would improve by decreasing the likelyhood of certain diseases.

  4. Well it's the time just before I leave uni to go to my family for vacation so I've fucked my nutritional plan for the last 5 days… I need to stick to a diet for 1-2 months before I come back to my nutritional plan , just to get rid of the junk I ate these days 😏😏
    Great timing as always Sean !

  5. Agreed. I was estimating my calories and recently started weighing everything and I was eating an extra 200-400 calories lol

  6. I have been trying to get fit since last June and learned a lot thru YouTubers like sean. I'm down 20lbs of fat. These are my take aways from my experience.

    1. Track everything you eat. Even sauces. Myfitnesspal is easy once you use it for a while.
    2. Find a variety of healthy foods that you can eat often to provide you with enough protein, good fat and FIBER. Yes Fiber, it keeps you full longer and therefore less cravings.
    3. Eat junk food with control. Use it as motivation to stick on a healthy meal structure.
    4. Don't stress about how much you weigh, but how you look and feel. More muscle = more weight.
    5. Get your recommended FIBER! Costco has protein bars with 15g fiber each right now.
    6. The way you eat, exercise, recover is unique so your plan is 1 of 1. Experiment and figure what works for you.
    All of this I learned from YouTube and by experimenting. Most if not all of this is on Seans channel.

  7. Hey Sean! Wanna thank you for your videos. No BS, just straight to the point. That's a rare thing nowadays on YT. Got a question. As you advised, I started my journey to my dream physic from a cut. Got a plenty of fat to lose, so its gonna take a while. My concern is that I will lose that advantage of so called "newbie gains" when I get to my bulking phase. Could you please tell me your opinion on this.

  8. I love you man. I tried many of those and all worked for me when managing diet intake i wish many people knew about this.

  9. Great timing was reading up on keto though I couldn't see myself ever doing it. Calorie deficit, period. Thanks… On phase 3 of your program Sean!!!

  10. low fat, plant based, no oil, does it perfectly else needed, and you will have a healthy heart, low cholesterol and live forever.

  11. Totally agree, in my case I always surplus my calories intake in mass, and I decrease my calories intake during cutting.

  12. The weird thing for me is I was bulking up to 3400cals and my body fat was staying about the same after I put on about 10 pounds and now for
    the past 2 weeks I've been doing maintenance cals at 3000 and my body fat has been increasing. Makes no sense to me 😡

  13. Everyone needs to be aware of that professor that did the twinkie diet. He ate nothing but twinkies but still lost weight… (he still took vitamins). Goes to show that it is literally all about calories.

  14. People forget that, in addition to protein, fat, and carbohydrates calories in your overall diet, you are a variable in the fat loss equation. Every body is different, and extreme dieting that works for one person extremely well is not guaranteed to work for everybody else.

  15. Each time you eat food, you release insulin. Insulin levels must be kept low in order for some to lose weight, especially if they are insulin resistant. Therefore, ketogenic lifestyle combined with IF is the key…not calories. As a nurse for 30 years, I’ve done extensive research on insulin effects on the body and in this case, I will respectfully disagree with your statement. Other than that, I will agree that calorie counting is beneficial to success.

  16. unless i am the person cooking, it's impossible to count macros for me and even then… For example, today I cooked vegetables from a mixed vegetable bag. It had no macros on it…how the flip am I supposed to count my macros if the product doesn't include the nutrition facts… Plus I gotta say… I get incredibly angry if my app fails or if the kitchen scale fails

  17. Truth. But when it comes to health, ethics and the environment a plant based diet is king! Get into the science of it bro, would love to see you do a video on it. My mother and I will never go back to animal products, she lost a lot of weight and her health is looking up 🙂

  18. I feel like you don't even wanna make videos anymore because there is just so much to talk about, it's not that complicated (assume you are not a college professor or someone who does in-depth research), but there are constantly new people bombarded by the information online.

  19. Great Sean, exactly different methods for different people. I've been on IF with a vegetarian diet for 2 years & my weight lose has plateau & has even been a slight weight gain of a pound or two, but strength wise with a small improvement. I was leaner when doing IF with a combination of fasting 48 hours 3-4 times a month, I'm like many new fitness enthusiast confused with slight weight gains with fat gain & falling out of condition etc….

  20. Consistently great videos with a common sense approach to diet and fitness. Wish I found these years ago, but I probably wouldn't have recognized the value without learning it the hard way, anyways.

    In regards to dieting, they all work about the same. I'll bounce from diet to diet while cutting just to keep it interesting, but they all share the commonality of a caloric deficit.

  21. Well said bro!! Simple thermodynamics…i have one problem with protein…all the fitness gurus sais tha the lowest i can go is 0.8 per lb iam 180 and that should be 140 but for a few months now i ve been experimenting with aproximatly 100g around 0.56 per lb and didnt loose my muscle nor that i have gain fat…i have been trainng for years and now i only do maintenance calories and training to maintain my physique…could theese be true that advanced trainees dont want so much protein?

  22. Not saying he is wrong, but the calorie argument for intermittent fasting had been studied in a controlled setting for mice at least. The group that had periods of fasting lost more body fat compared to the group of mice that could eat all the time while both groups consumed the exact same amount of calories.
    There were also human studies that seemed to indicate that the same effect is true for us, but it's not as easy to clinically control humans as mice.
    So, I would not discount the effect of hormones for fat loss.

    But as a general rule I guess it's safe to say that IF is effective for most people mainly because it's much easier to control what you're actually eating.

  23. I went on a whole food-plant based diet to lower my cholesterol, which lowers heart attack risk, and it worked. I noticed the pounds were dropping pretty steadily and I wasn't hungry, so I decided to go for a low body fat percentage. So far, so good! 46 pounds lost in 12 months and BMI of 19.5.

    Whole food-plant based, aka plant based diet, is like vegan but a strict healthy version: no meat/dairy of course, but also minimal processed foods, such as soda with high fructose corn syrup. Also, no oils. I eat homemade whole wheat bread, and yes, flour is processed, but it's pure whole wheat flour.

    Starches are a big part of the diet for protein and calories, including potatoes, whole wheat bread (homemade, no oil), whole wheat pasta (pure), oat meal, brown rice.

    I track my calories very accurately at all times. A big piece is setting up the food environment, meaning what is in my apartment: only healthy foods. I can overeat on occasion, but only on things like whole wheat pasta. That does the trick for me.

  24. Im a newbie to the gym so understanding all these diets are just too much for me. When i try to explain them to my husband, he goes nuts. Thank you for your simple breakdown on them. It's very very sensible to me, so i'll share this info with my husband.

  25. 😣…So many comments presenting opinions and anecdotal evidence of atypical results. So many studies and meta-studies establishing that calorie deficit, not macro breakdown is the single most important factor in weight loss. When people hold strong opinions, they’re not going to let something as silly as science get in the way.

  26. No nonsense, BS truth. Caloric deficit is the cause of fat loss, not the specific diet or eating plan you follow.

  27. A huge component of this confusion are "fitness experts" selling fat loss programs. They tend to promote one eating style as the "secret for fat loss" and when clients get results (because that diet ultimately puts them in a deficit as you said) the sware by that diet, when in fact it's all marketing

  28. You hit it right on the head, all these diets are a way to adhere to a diet in a calorie deficit. I personally have been doing keto for 3 months and absolutely love it! However I would never tell someone it’s the best diet, it depends on preference. Thank you Sean! Awesome video!!

  29. Hi Sean, is it possible to gain fat while on a calorie deficit ? ie eating clean most of the time and occasionally having a 1 or 2 fattening meal in moderate portion a week not exceeding maintenance calorie. How would the body react to those etc. would be nice if you can do a video on that. Thanks

  30. Hi Sean, I have a question please i hope you can answer me. I put on fat easily when i am on calorie surplus. So. my question is, isn't a big protein surplus enough for gaining muscle while on a calorie deficit? Or I must be on a caloric deficit to gain muscle? Appreciate you help as usual Sean

  31. Can you do a video on CrossFit? I recently started CrossFit and I’ve heard that their workouts aren’t the best way to gain strength. They focus too much on intensity/endurance. I recently did 121 squats with dumbbells and 121 overhead presses for a WOD(work out of the day). If these workouts don’t work well for strength and muscle building, how could famous CrossFitters size and strength be explained? What’s the best way to optimize strength? And does mass follow strength? Thank you Sean!

  32. this has been my experience, Im vegan ( 5 years already), lifting and active, I have slow metabolism and hormonal imbalances as many women and I'm on my 30s. I dont eat sugar except the one from some fruits that I consume, no sodas or junk food. I love to eat and even eating clean and cooking at home I was gaining weight. I was eating lots of vegetables, rice and beans. At one point I was eating a lot of vegetables and some starch and beans, and very low fat without counting calories or macros, I wasn't lifting at that time but ruining on tread mill which I hated because of my knees, but because of my job I was very active too, I couldn't loose lower belly fat at that point.
    i tried to count calories, eating 1,400 per day I was able to loose 10 pounds in two weeks, also I lost muscle, and I got to a hunger break point, so I went back to eat (still vegan and clean) without care calories or macros, got fat again.
    Then I decided to count my macros, no calories, using the body type method according to Bodybuilding.com.I eat every day the same kind of food and same amount except on the days that I workout legs, that day I eat a little bit more carbs before going to the gym. I also have protein shakes and BCAAs since my protein food sources is not complete protein as animal protein (I already saw the video about how I'm wasting my money in BCAAs but I take it anyways, is a good cheap vegan one from Kaged Muscle)
    So far I been able to keep and build muscle and loose fat at a normal safe speed. I wasn't counting calories, just the macros, but just to write this I decided to check how many calories I was consuming, and it was a total of approximately 1,800.
    So in my conclusion, to loose fat or weight I can say by experience that is about calorie deficit, calories in and calories out. Also depends on your metabolism, thyroid and hormones. Loose fat and keep or gain muscle for me was about macros, who ended having a maintenance but helpful calorie intake.
    Now since I'm an annoying vegan as people reefers to us, I'm bringing my vegan point, in my experience, I couldn't loose weight by just eating vegetables, I got a lot of weight eating HCLF clean vegan food, but i was eating big quantities of food too. I become vegan for ethics and compassion not for diet, health or look. I know that you can loose weight by eating the right amount of food and macros eating animals or plants.
    That being vegan is better for your health than eating animals? I can say that depends on the person, his hormones, thyroid, blood problems and what kind of food is eating etc. that eating clean vegan helps cholesterol and some people with diabetes, and acne? sure it does. That you can get fat by eating vegan junk food or clean vegan? sure! Also not because is vegan means is healthy, I blame the proceeded sugar and refined oils, like deep fry stuff, so this not only affects your body fat but your overall health.
    If I wasn't vegan and I have a goal and I can stick to a plan and sacrifice other kind of foods and flavors I know that I should to be consuming some lean chicken or Salmon, some rice and some vegetables according to my macros and goals (also white eggs, oatmeal avocado, PB between others)plus protein shakes. Vegan or not vegan, check calories and macros according to your goals, loose fat? count calories, loose fat and gain muscle, calories and macros. have the courage to stick to a meal plan, try to add flavors to that food plan adding herbs and seasoning and be creative in how you could mix or transform that food that you choose to stick with it into something different so you dont get bored of it and can stick to your plan.
    This is my opinion according to my own experiences and what worked for me, can work for some people and could not for others.

  33. I absolutely agree with this. Tried IF, and tried carb cycling. Not only was I inaccurate to record the calories, but neither were sustainable for me. Now I'm just eating home-cooked meals with a more Mediterranean approach which is helping me stay lean and feeling energetic!

  34. It’s calories in vs calories out to some extent. But I disagree that “diets” and strategies like IF don’t exist or doesn’t give any advantage for fat loss.

    A calorie Deficit on beer and chocolate isn’t the same as a calorie Deficit on a diet that has meats, vegetables and fruits.

    A calorie deficit in a 17 hour “day” ( sleep for 7 hours) but eating every hour isn’t the same as fasting for longer with the same calorie deficit.

    If you have twins on different diets and strategies , they will come out looking very different.

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  36. I had had been told how carbohydrates were tied into weight gain as well as generally to keep away from carbohydrate, in spite of this had actually never thought of using them to lose fat. The main idea behind the four cycle weight-loss solution is to train your body to reduce fat for fuel as opposed to carbohydrate. It’s based on research into the high carb dietary habits of the Japanese and in addition their remarkable long-life expectancy. The conclusions would suggest that it’s their higher than average carb-cycling day-to-day diet means that can help to continue to be healthy into old age with a reasonable body mass index (decreased incidence of excess weight).Read more here https://tinyurl.com/ybrell6b

  37. Totally disagree. It's about optimizing metabolism through foods based on an individual's hormone profile. Highly insulin sensitive people can do well with higher carbs but if you give the same macros to a somewhat insulin resistant person, they will start piling on fat and feel awful. Just one example. One can actually eat and process more calories without gaining fat and feel more energy if the food is in tune with their unique biochemistry.

  38. I've tried a number of different methods. Counting calories is the only way to go. Buy a digital scale for food also. They only cost $10 and you will know if you are counting correctly.

  39. This is just a fyi, but I found that intermittent fasting combined with a modified Keto works well for me. Why? Eliminating snacks and eating two healthy relatively large meals seem to curb my hunger pangs which is my most difficult problem. The modified Keto allows me to be a little flexible on those occasions where I go out or over to someone's house to eat. And when I do "cheat" my Keto – adding more green veggies or some fruit is hardly the worst thing to do in the grand scheme of things. Frankly, stopping alcohol is probably the most important thing…drinking made me hungry, reduced my will power and affected my sleep.

  40. For the first part of your video you make plenty of assumptions. Some people like me actually took notes of the calories taken in and the time frames. Sure cutting out one macro nutrient takes away a lot of calories, doesn’t mean people aren’t aware of the deficit.

  41. Just discovered your channel. The only fitness videos I'll watch. Been waiting for a science-backed no bullshit approach to training and nutrition. Well played.

  42. I lost 30kg in 6 months on the Ketogenic diet and IF 16 hours a day.
    It is the best way to lose body fat.Period.

  43. Finally someone with common sense,caloric deficit .calories in vs calories out don't have to be a rocket scientist to figure that out thnx for the vid 👍

  44. burn more calories than you consume?…so if you eat 1800 calories a day you need to burn at least 1801 calories? I feel like that's not right…

  45. Be sure to read honest and real reviews of Seannal on my blog before you buy. Go to gohonestreviews. com/seannal-review/ Thanks, Tadd.

  46. You do know IF has been proven superior in rodents on same amount of calories? Not saying the same goes for humans, but eating all day is not natural or how we evolutionary ate. And please debunk how health markers gets better in everyone just by fasting as little as 12hours. Its a false assumption to say there are no benefits. Or rather, we should say there are negatives to eating all day. Its that simple.

  47. Makes a lot of sense…I was on a low carb diet that instructed to eat as much fat and protein as I wanted and not count calories and I started to lose weight (probably water weight) then lost nothing at all after second week, had low energy levels. Went back to moderate carbs and felt 100% better!

  48. I know this will make me sound like one of those die-hard fanboys, but I tried caloric deficit and exercise for a very long time (the conventional wisdom) and I just kept getting sicker. And I'm a very careful student of my own body. I tried that stuff for years to no effect whatsoever. I believe was insulin resistant. Trying keto was nearly miraculous. I track my calories with great precision (I literally weigh everything_), and trust me when I say this: I even continued to lose weight when I vastly ramped _up my calories. Keto was not a way for me to control my calories, I came to see. I lost 50 pounds in a very short period of time. I'm not a snacker, etc. Carbohydrates literally do have a much stronger insulin response, certainly for me, and I do not believe that I am an anomaly. It is estimated that 60% or more of "Western" people are insulin resistant. I do think that low carb, keto-style diets can benefit many of us, and not because of their purported role in reducing calorie intake.

    I have tested myself twice: from the position of established keto macros, I have tried lowering fat and increasing carbs (and I did the same with protein) while simultaneously reducing total calories, and guess what happened both times? My body fat % went up both times. I cut the carbs again, and it immediately began to fall, again. I also track my total volume of working out and can exclude that as a variable. I do not track mere sets or reps, either, but the more accurate measure of rep-pounds, and that was not a factor in either case. As a matter of fact, even if I reduce total volume and maintain my caloric intake, I can still lose body fat. It's crazy! I didn't believe it either. 🙂

    You mention in this and other videos that people can defend some low-carb diet to the death, but I want to make a gentle suggestion: from my perspective, it seems to me that you might be defending the caloric model "to the death." Study the properties of insulin. I'd love to see a video on that. I've read just about everything that can be read on the subject. There's a great deal of information coming out suggesting that the "caloric model" of nutrition needs to be superseded by an "insulin model," and I believe it eventually will.

    Even in a caloric _surplus_, the body finds it very difficult to store fat because it literally is the hormone that dictates fat storage. Even when I increase calories while on keto, I often simply see my surplus urine ketones go up or my basal metabolic rate (mostly thermogenic) go up, or both.

    Now, when I was younger, in my teens and twenties, I wouldn't have believed it either. I ate tons of carbs, and could get lean easily. And if I had encountered someone who struggled to lose body fat, I would have immediately thought: they lack discipline, they must be snacking, they're not measuring things properly, they're not _something_. So I don't blame you, too, for doing that. But, try to keep an open mind. Keto, low-carb style diets might be the key to saving the lives of millions of people and it may have very little to do with calories. I like your channel and I have subscribed.

  49. Can you please address Keto in your next video. I’m concerned with this particular approach as my wife is convinced that this is the breakthrough diet to help her with her goals. I don’t like 70% of calories coming from fats. What future health risk could this pose tto heart health? I don’t want her doing a diet that could potentially lead to greater health risk down the road. Thank you. I love your channel

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