I was a skinny kid, even in high school, then, as an adult I started drinking alcohol and eating lots of junk food, by the age 30 I was obese. I was diagnosed with diabetes at age 38 and took medication for 10years. I started doing some research to try to better my condition. I stop drinking, I started doing exercise and replaced junk food with plants. Something that didn't happen overnight. It took years to transition from the way I used to eat to what I eat now. Now I eat a whole plants. Nothing processed, no oils, no animals and absolutely no snacks. Eat 2 meals a day, dinner at 5 and lunch at 12. 15years ago I weighed 260 pounds and today, at age 65, weight 150 pounds. I am 5' 10". Reversed diabetes, and take no medications of any kind. Its been a long journey, full of ups and downs, but very worthy. I keep working at it everyday, because nobody is perfect, and I keep learning more everyday. I like this channel because always bring something new and unfiltered truths.

@nickbarrett6035

Жыл бұрын

Inspirational Ramon 👍

@Jemawin

Жыл бұрын

Congratulations, Raymon.

@michaelcho1201

Жыл бұрын

I'm happy for you ☺

@Nicksonian

Жыл бұрын

Excellent points. Sadly, my friend was in an abusive relationship which lead her to drinking more. She gained 30 pounds in less than six months. You can’t lose weight if you’re not in a positive mental state.

@bradleyeric14

Жыл бұрын

Great to read! Thanks.

I do a high fiber diet. So far I've lost 35 lbs. I've been eating a lot of lentil and bean soups, nuts, fruits, and whole grains. It works great!

Soup really is a great vehicle for ingredients you might not get enough of. Personally, I'm not huge on getting dark leafy greens in on a daily basis. I also don't seem to have enough of a habit of eating veggies high in beta-carotene. So I just throw some chopped collards and sweet potato in a soup and I really love them that way. All great points in this video

@Lost_In_LA

Жыл бұрын

I throw dark greens in the blender with a some protein powder. It tastes great and adds fiber, nutrients.

@minimal-vegan

Жыл бұрын

Both great 🌱🤙🏼

I don't want to go crazy, but it is nice to hear a reasonable discussion about nutrition without an axe to grind or a bottom line to tow. Thank you for your logical rational process!

I lost 60 lbs over the course of a year through diet and exercise. The thing that made this successful for me was concentrating on sustainability in a way that I’m going to call the snowball effect. I started really small in just cutting out soda and walking for 30 minutes a day. I didn’t even set goals for myself I just committed to those 2 basic lifestyle changes. What happened next is that I gradually started to build upon those 2 diet and exercise habits in a natural way. It was effortless because I just naturally found it easy to build on those habits. Now my diet is expertly dialed in, calorically and nutritionally. I do 30 minutes of cardio per day and 60 minutes of weight training. I never set out to achieve this level, I just let myself progress in a natural way because it snowballed through sustainability.

@NutritionMadeSimple

Жыл бұрын

progressive overload. absolute genius

@joeh1687

Жыл бұрын

Great strategy Jesse, make a couple small changes and build on them over time. Unfortunately, I have failed on diets multiple times over the years by trying to be too strict, and eventually getting frustrated and going back to the McDonalds and pizza way of life. Great Job with the weight loss.

After decades of yo-yo dieting, I'm currently working on getting out of that whole mindset. Your videos are immensely helpful and I thank you for all that you do.

@FleurPillager

Жыл бұрын

I dislike the word mindset. It's overused and inaccurate.

@judylloyd7901

6 ай бұрын

​​​@@FleurPillager Mindset = the established set of attitudes held by someone. (That's the dictionary definition 😊😊😊) So, I guess it was used correctly here 😅😄😁

After experimenting with many different approaches I have overall lost 50 lbs. I have kept it off for 13 years. I do 18/6 intermittent fasting on a low fat whole food plant based diet. My go to meal is a HUGE salad and I also love brown rice. My strategy/signal to stop eating for the day is the ritual of brushing and flossing my teeth...once done I don't want to do it again!

@minimal-vegan

Жыл бұрын

Yeah, I’ve applied that trick a few times too 😄🌱🖖🏼

@deva190

Жыл бұрын

My college roommate used to apply that strategy to stop eating too...brushing/flossing.

@Salamander407

Жыл бұрын

Awesome!!! I just took off 80lbs with whole foods and fasting, now the real challenge is keeping it off! Fasting helped someone like me in .y 50s shed that unhealthy visceral fat.. glad to hear another story of fasting and plant-based.

Thank you for your wonderful science based channel. Over the last couple of years I’ve lost and maintained about a 35 pound weight loss. As you say it’s all about “habits” not diets. I don’t count calories. I weigh myself a couple of times a month at most, and don’t I obsess about ‘special’ foods. I’m avoiding junk food (highly processed food), and I try to move a lot more. Also, I don’t snack between meals, especially in the evening (post supper). I’m bound and determined to not fall into the “Rhythm method of girth control” (yo-yo weight loss) ever again. Also my lipid panel is showing positive results. My triglycerides have dropped significantly… from “high normal” to the lower “normal” range. Thank you Dr. Carvalho. You are a gem!

I’ve been doing an alternate day of reduced calories - Tuesday, Thursday and Saturday limit of 650 calories, other days, average about 1500 to 1700 calories. I also walk about 5.5 miles every day (around 12,500 steps). Blood glucose numbers have come down dramatically. I also go to the gym regularly. I just turned 71 and feel better than when I was 50.

@minimal-vegan

Жыл бұрын

That’s fantastic! 🌱🖖🏼

@AndersWelander

Жыл бұрын

That sounds like a great plan. I've been done a 48-hour fast recently and then I tried another one but when the hunger hit I couldn't make the hurdle that second time. But when I'm in that state then I find that a keto yogurt goes such a long way to satiate me. So next time, which may be today I will eat just a yogurt in the evening, 250 kcal, if I need to.

I've lost 70kg went from 160kg to 90kg in 3 years. Eating 95% whole food plant based has been the easiest way to maintain my weight loss without caring about calories.

@smeshnoymatvey2054

Жыл бұрын

Tortoise wins even in weight loss.

@ayo9057

Жыл бұрын

I eat 90% meat and it’s effortless to maintain.

@smeshnoymatvey2054

Жыл бұрын

@@ayo9057 From where do you get your fibre?

@ayo9057

Жыл бұрын

@@smeshnoymatvey2054 small amount of vegetables. Is fiber necessary?

@newfangs9236

Жыл бұрын

@@ayo9057 "Eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer. Government guidelines say our dietary fibre intake should increase to 30g a day, as part of a healthy balanced diet" Source: NHS. So fiber is definitely neccessary. You could try tracking your fiber intake to see if you are getting to 30 grams. But besides the fiber having 90% of your diet consist of meat might put you at increased risk of bowel cancer and cardiovascular disease, the level of risk for bowel cancer depending on how much of your diet consists of processed and red meat: "After thoroughly reviewing the accumulated scientific literature, a Working Group of 22 experts from 10 countries convened by the IARC Monographs Programme classified the consumption of red meat as probably carcinogenic to humans (Group 2A), based on limited evidence that the consumption of red meat causes cancer in humans and strong mechanistic evidence supporting a carcinogenic effect. This association was observed mainly for colorectal cancer, but associations were also seen for pancreatic cancer and prostate cancer. Processed meat was classified as carcinogenic to humans (Group 1), based on sufficient evidence in humans that the consumption of processed meat causes colorectal cancer." Source: WHO Depending on how much saturated fat you are consuming (meat tends to be high in it), you might have an increased risk of cardiovascular disease: "The included long‐term trials suggested that reducing dietary saturated fat reduced the risk of combined cardiovascular events by 21%..." Source: Cochrane Library

Two years ago, I transitioned to a whole food plant-based lifestyle to beat cancer. At age 70, I now weigh 150 lbs...the same weight I had as a sophomore in high school. Nothing succeeds like success.

@deva190

Жыл бұрын

Wonderful!

Cutting out sugar for one day a week, then a month later two days a week, then a month later three days a week, then a month later four days a week, then a month later five days a week - apart from High Days and holidays. High days ae when you're out with friends, you go out for a meal, whatever. Holidays - Easter, Christmas, New Year. Two days a week, ie the weekend, I can eat whatever I like. When I find myself sneaking the odd sugary treat, almost invariably chocolate, for days on end I reset and start the one day a week pattern from scratch again. I have lost weight following this pattern, it's difficult to begin with to be self-disciplined in a way I was not used to, but the general approach I've used is that I've found the more sugary stuff I eat, the more I want. By reducing gradually I don't get any withdrawal symptoms and every no sugar day is a victory for me. In order to do this without ending up chewing table legs I'm so in need of sugar, is that when I really, really need a sugary treat I have dates, or a cocoa date bar with no added sugar, or dried figs, or nuts and seeds.

@christopherbrand5360

Жыл бұрын

This is awesome and a very rational approach! I find that I have sugar cravings after stress/short sleep/eating sugar. Since eating sugar reliably means cravings the next day I know what I’m in for when I have some. At some point I will have to deny the cravings. Sleep, exercise, and a low-temptation environment make it a lot easier to break the craving cycle.

What is working for me is this: whenever i feel like eating somethin unhealthy, like snacks with no nutritional value, i first eat some walnuts with the idea that i'll eat the unhealthy food after the nuts. But i almost always lose appetite right after i eat walnuts.

@NutritionMadeSimple

Жыл бұрын

genius

@carinaekstrom1

Жыл бұрын

That's so funny how we trick ourselves. I do the same thing when I don't feel like starting a certain chore. "I'll just do the most important part", I think, but I know I'm likely to keep going once I get started.

@Azarilh

Жыл бұрын

@@carinaekstrom1 It's easier to keep doin what we are doin, then to start. I do the same. "I'll just do a lil bit of training" but then i end up doing full training session.

@carinaekstrom1

Жыл бұрын

@@Azarilh Exactly :-).

My go to is mushroom and black bean chili. I then mix 75 grams of Greek yogurt with spices and put it on top of the chili with chopped red cabbage, red peppers, tomatoes, sprouts , cilantro, and the juice of one lime. It is amazingly good, gives me about six servings of veggies in one sitting, and is chock-a-block with protein. Thanks for these wonderfully balanced videos. ❤

It's so rare nowadays to find a doctor or a nutrition expert who give only facts and science without their bias getting in the way. Nutrition has become so political and religious. It's refreshing to find someone who tells the truth which is that every diet works, as long as you burn more calories than you take in and that those calories do not affect negatively your hormones. I'm happy to have found you, Dr Gil. Thanks to you and your team for the great information you provide. Hello from France 🤗

I'm down 2-3% and was a little discouraged and you just gave me reason to keep pushing. Thank you!

Yes to lentil soup. My grocery stocks bags of frozen mirepoix. It's so easy to toss in the pot as a base, then lentils, then whatever veggies are in the fridge. Experiment with spices and herbs. I love this even in summer.

Always informative, thank you.

I've been whole food plants only since 2017, raw whole food plants only since 2019 what I can say is this Gil truly makes nutrition simple regardless of the diet choice! For me it's all about colorful fruits like peppers, tomatoes, squash, cucumber etc.. And greens! Some sprouted grains like wildrice(my favorite!). Also seaweeds like seamoss, dulse, nori, kelp, wakame all play a major part, exercise is a big part as well(Push-ups, dips, jogging, sprinting). We all gotta find what works for us if you don't enjoy it then it'll seem like a chore! I don't judge others diet choices and I hope we all find what bring true long lasting meaningful results! Oh yes, sweet fruit is definitely on the menu jackfruit baby!

For me , changing my mindset worked: I stopped dieting and instead worked on changing my diet. I managed to stabilize at a healthy weight (BMI 23)for the last decade, after decades of yo-yo dieting. I am now mostly vegetarian (a little fish)and try to eat as much fruit, vegetables, legumes, whole grains and nuts and seeds as I can. That way I am too full to ever crave junk. I also cut down alcohol use from 30+ units a week to 5-7, and exercise daily (running, walking the dog, cycling for me, whatever you enjoy is the best exercise as you are more likely to do it). I do eat dark chocolate daily and small amounts of butter, cheese and eggs for variety. I avoid all meat, soft drinks and rarely touch ultra processed food (cookies and almond croissants are my biggest weakness). For me the key is to plan ahead how I am going to get healthy things like beans, or berries, or flaxseed or salads into that days meals. It took a while to adjust, but eventually my taste changed and now I am more likely to crave a green salad than a pizza. I find these videos very useful to keep on track as well, thanks Gil.

Random question from a fellow soup lover who also is a professor and has no time to make stocks. Do you just put the items in plain water or do you use something like bouillon? I've been experimenting, but would love your insight. Thanks! As for my strategies for weight loss, 1.) find an exercise you like, I walk and lift weights at home. 2.) try to minimize processed foods and added sugars (I know this is hard for many, but just reduce them within reason) 3.) make small changes that are livable, willpower only lasts so long if you cut *everything*. 4.) meal prep if you can (and snack prep). My problem has always been mindlessly eating when I get home from work. The more prep I do gives me less opportunity to mindlessly eat. 5.) Food diaries helped me at the beginning to really get a handle on what I was eating, I severely underestimated what I was eating. Once I got a routine, did not need it anymore, but in the beginning, it was critical for me.

@NutritionMadeSimple

Жыл бұрын

we tend to just add veggies to the water, sometimes with some olive oil. optional: some starchy veg like potato to thicken it. herbs are fine too. different veg will give it different taste. carrots, onion, turnip etc

7:41 Thank you for taking the shame out of weight loss. I've tweaked what and when I eat over the years, but participating in a 12-step program for compulsive eating and compulsive eating behaviors has been the best choice I've made about my food choices.

Brilliant video and descriptions! Thank you!

I had been keeping an extra 20-25 pounds for a couple of years and wasnt able to lose them and had tried cutting calories. I was STARVING constantly and would always end up regaining it all. I started to just follow one new rule: no snacking. Eat until I am full at each meal, but once meal is done, kitchen is closed. I lost 30 pounds this way! Love your channel, you are awesome!

Had a constant battle with weight until diagnosed with hypothyroidism. I always tell those that want to lose weight have a physical exam to rule out conditions that might cause weight gain. Even chronic stress can cause weight gain. I think it's good to lose slowly maybe even if it's 1 lb a week or so, that way maintenance is much easier, less likely to "yoyo". this has worked for me. Every body is unique as with situations. Sometimes takes a bit of trial and error to see what works for you but if you are patient and commited you will reach your goal.

Great video Doc , keepup the great work sir 🌱💚🙏

I agree a 100% that focusing on good habits rather than goals is the way to go. I am below my target weight using this method, and have stayed there for over 3 years, and feel no need to change.

Years ago I started adding more vegetables to my daily diet and also bought a pair of running shoes. 10% of my initial weight was gone in 3 months but the yoyo effect kicked in as I forgot to progressively overload my exercise sessions and I still cultivated the bad habit of overeating. Now, by slowly increasing distance and including a daily 16/8 intermittent fasting my weight loss journey towards normal BMI ranges seems to be much more stable. Great video.

3:10 - This is a really important concept ... that when you lose the weight you changing your physics ... that is you need less calories to just exist, and you are not getting the exercise you normally got from moving a heavier body around. A lot of interacting factors that we are mostly blind to and do not understand.

Great Video. My wife and I always focus on whole simple foods and quality ingredients ourselves. Works for us

I lost 30lbs in 4 months. No fad dieting. Here's how I did it. Fasting intermittent. Veggie smoothie in the am. Low carb lunch. Long walk. Fruit smoothie in evening 5-6pm. No more eating till next day. Exercise- hitting the heavy bag and stationary bike. Cut out all alcohol. Good luck everyone 🤙

Glycemic load was a game changer for me. I've never been overweight as such, but for most of my life I was "skinny fat" because I wasn't physically active. Always felt that I had to be slightly hungry all the time or I'd gain weight. Discovering glycemic load was quite the revelation, cutting out high-glycemic foods for six days out of seven (cheat day on Sunday) turned it around for me and I suddenly found I could eat my fill and still maintain my weight. I then fell in love with running and it's a very different ball game now. I've actually gained mass because I traded in fat for muscle, but at the same time I've lost volume as muscle mass is denser, and the higher resting metabolic rate plus the calories burned while exercising means I can pretty much eat what I like and still maintain my weight. I'd highly recommend body recomposition to anyone wanting to lose inches off their body measurements. Doesn't have to be running, just find a form of exercise you enjoy and do it regularly to build muscle.

Hi, Dr. Carvalho, and thank you so much for these videos! I was looking for one on smoothies (mostly as a way to get more greens). Would you be willing to make a video on that or let me know if I missed one? Thank you!

Great hacks, I did similar "tricks" to not overeat and I lost 15 kilograms without much effort. I also reduced driving by car and walked more. Finally, I reduced alcohol/juice/sodas and sweets, but I still ate whole fruit to have something sweet but natural. Live healthy as the first step, do not start with some "super" diets. I have been lean and healthy for 10+ years now.

Thank you for the quick and clear explanation, great content! 4:50 and onward struck home with me lol

That is truly an amazing video. Thank you so much. Makes me feel much better about my point of attack. God bless you sir. Hope your families doing well and hope your mom is doing spectacular . ❤

Been building better habits for many years! Getting better and better. I kept getting told to do keto but it never worked! I figured I did it wrong, tried again. Was strict for 3 months and lost nothing! Now I just eat whatever I want but stick to filling things like soups mostly. I still have occasional junk and because I allow it, I don't binge on it thinking it will be the last time. Love your videos!

Thank you for all of your non biased informative videos Doctor. The one way I'm finding helpful to keep the weight down is time restricted eating. I find that not eating after 7pm most nights results in cutting out lots of empty calories, the type we often encounter in a a king during the evening while watching TV. Thanks again Doc.

@NutritionMadeSimple

Жыл бұрын

great reason to do TRE! not only is it helping keep the overall calories under control it´s also improving the overall *quality* of what you eat as you explained

@nickbarrett6035

Жыл бұрын

Lol, excuse my typing. Encounter watching TV.

Why do westerners and humans in general have difficulty with weight? No animals unless fed an unnatural diet and are living in a sub optimal environment suffer the same problems we face in today's society. Just need to get back to basics, more movement and smart food choices. I agree with everything you said Gil especially sleep which for me has been a struggle for the last couple of years. I'd like to add some points and maybe more insight to other variables that may be at play. We know cooking loosened the structures of the cell walls that bind energy in food, making it easier for digestive enzymes to access more calories. For example raw peanuts vs peanut butter and ground beef vs steak, cooking and processing food changes the number of calories available to the body. The thermic effect of food is how much energy the body uses digesting and storing the food you eat. Each macronutrient has a different thermic effect, carbs: 5-10%, protein: 20-30% and fat: 0-3%. Protein has the highest thermic effect of all three macronutrients and this is one reason why when people are overfed protein they don’t gain exactly the predicted amount of weight, a lot of the calories are lost to heat during digestion. 200 calories of protein means you’ve lost 60 calories to TEF, so your body only has 140 calories available of the 200 you consumed. Compared to eating 200 calories from fats or carbs. The TEF of carbs will leave your body with a useable 180 calories and 194 calories from fats. One of the biggest struggles anyone will face when dieting is hunger. Eating a diet that helps keeps you full will increase your chances of succeeding with the diet and keeping the weight off. Factors that influence the satiety of a food, protein content, fibre content, water content energy density and the food composition * solid or liquid .This is why, whole, nutrient rich foods like fruits, vegetables, whole grains, and lean proteins are going to be more satiating than ice cream, sweets, or fast food. There also needs to be an acknowledgement of the many barriers that exist for someone wanting to make good food and lifestyle choices or wanting to achieve a certain body composition. Some individuals have a greater genetic predisposition towards obesity. The social determinants of health include the conditions in which people are born, grow, live, work and age, and the fundamental drivers of these conditions, the distribution of power; money and resources. With this in mind it could also mean there is a difference in someone's access to healthy food markets, gyms, safe areas to exercise, and support groups. I wish everyone good health.

Great channel. Excellent vid. I'd be interested to hear your detailed thoughts on Tim Spector's Zoe company. Worth getting a screening from them or not?

Hi Dr. Carvalho, I have great respect for you and for what you do. Thank you. Thank you Thank you! When and if you think it's appropriate would you consider doing an analysis on the relationship between ACE inhibitors and lung cancer risk (as documented in a Oct 24 2018 BMJ study).

I'm trying to keep it as simple as possible: If it comes with a plastic packaging: avoid it. I love your videos Doctor.

This is truly high quality video! Thank you so much for this great information with references!!! 👍👏👏👏👏💙💚❤️

Thank you for explaining this sanely. I lost 80lbs started in 2020 eating healthy nutrient dense 1 ingredient food....hardly any pkg food & have maintained it. I also started resistance training along with cardio which helps my mental attitude & feel strong & awesome.

You make really good videos, thank you!

Super simple changes like always walking if it is less than 1 mile and half away. Always parking the furthers away from the store, not using the elevator unless it is more than 3 floors.. Adds NEAT.. adds up

Based on your guidance, I've lost a ton of weight (~40lbs) by focusing on diet *quality* over calorie counting. Whole foods, and foods that are minimally processed, fill you up the most--and some of the literature indicates the body might not even "absorb" all of the calories from whole plant foods in particular.

@NutritionMadeSimple

Жыл бұрын

Great job! 40lbs is incredible!!!

I don't do well with elimination diets because I just won't give up things I love 'forever'. So pretty much I've been following a Mediterranean diet and lost about 15 pounds over the last two months. I started out walking ten minutes a day and now walk half an hour daily and I started doing yoga again. I don't eat breakfast because I'm never hungry before 11AM. Here's what is interesting. I 'only' lost 15 pounds, but I've lost three inches off my waist and 4 inches off my hips. I feel better, sleep better and look better. So weight loss isn't my goal anymore. Now I'm focused on increasing stamina and energy and loosing inches so I can move easily and feel good in my cloths.

I would love to see you cover weight loss plateaus. I experienced a fairly linear weight loss descent over 14months and then it all stopped despite ongoing efforts and before goal was reached. And I must admit it did feel like a fail though most health benefits were already achieved long before, apart from, disappointingly - blood pressure. And, even now 18months later while I persist with what is theoretically the same level of calorie deficit weight has actually drifted back up slightly. Clearly not in a deficit despite what the numbers say!

Thanks again mate. You do science unlike others

I lost 15 pounds when I went on a Vegan diet. After 6 months, I gained it all back plus more. After 4 years I tried the Atkins diet and lost 15 pounds and kept it off for the past 20 years. Low carb works for me because it reduces hunger and cravings. My personal experience.

@TheIndecisiveWigWearer

Жыл бұрын

I am genuinely interested…did you do Vegan or Whole Food Plant Based No Oil ? The reason I ask is because there’s so much vegan processed food and things allowed that the WFPB eaters stay away from. Thank you!

@Darwin973

Жыл бұрын

@@TheIndecisiveWigWearer I did whole food and used small amounts of olive oil only. Was constantly hungry while Vegan.

@TheIndecisiveWigWearer

Жыл бұрын

@@Darwin973 Thank you!

@cutabove9046

Жыл бұрын

I've tried low carbs a number of times. After about one month on the program I would kill for a bread roll. Low calorie density has worked for me.

@Darwin973

Жыл бұрын

@@cutabove9046 I had similar problems when starting low carb. I had to phase out carbs gradually.

Good video. In 6 months, last year, I lost 70 lbs. From 220 lbs to 150 lbs. I'm 5'6". I did Keto, but not rigid keto. I cut out all processed foods and sugary foods (read the labels, if sugar was added, I put it back on the shelf). I say 'not rigid keto' because I never counted whole cruciferous veggies and leafy greens against my 20g carb target. I gave up all sweets, except on rare occasions, such as my daughter making a cheesecake that she was very proud of. My keto-ish diet was heavy in animal protein and fats. I found that this satiated my hunger very well. I also practiced time-restricted eating (usually OMAD or TMAD, usually 20:4 daily) and multi-day fasts a time or two a month. With the calorically dense foods, I found that I was never hungry, once I got past the 24-hr point in a fast. It was really easy for me to choose when to break a fast, or to continue it. I have reached my weight loss goal and am in maintenance mode. This is a lifestyle change for me; not just a quickie diet. I am at the point where I am going to start reducing the amount of saturated fat in my diet, replacing it with mono and poly unsaturated fats, and I'm going to start introducing some good grains back into my diet. Seed oils and vegetable oils, though, are out of my diet for good (if I have control of the food preparation).

@velikijoxotnik

Жыл бұрын

Also, for right or for wrong, I use coffee to curb hunger. I like coffee. Drinking coffee gives me something to do (instead of eating). The watery volume that coffee puts in my stomach seems to curb my humger (maybe I just think it does, but it works... 🙂 )

IF worked for me. I have no problem exercising, but on it's own it has never been sufficient to keep weight at a desired level. To have less food cravings during skipped meals' ghrelin surge, I also reduced carbs. Mindfulness meditation to reduce stress levels. It is however a constant fight, as soon as I fall of the wagon (I so much hate all the "parties" with so many tempting foods 😓 ) I gain in two days the weight that takes two weeks to shed off again.

Know yourself Excellent advice!

I’ve lost 60 lbs so far. Mainly by a combination of eating healthy foods and running on calorie deficit. I can consistently lose about 2 lbs weekly by consuming about 1,800 calories per day. I also supplement with multivitamins and creatine. My breakfast is usually a vegan protein drink made with almond milk. If I’m still hungry, I eat some nuts or hummus. I use an app to measure my calories because it works for me, even though by now, I have a good idea of quantity and quality of foods.

I lost about 80 pounds in 2 years by practicing intermittent fasting, practicing martial arts, and eating a mediterranean diet. Just cutting out ultra processed junk allowed me to shed about 20 to 30 pounds. I also stick to a mediterranean lifestyle. That is, I manage my stress, spend plenty of time with family, and go on generous walks. All of this has reduced my weight, and greatly improved my life. I started to excel in my university studies, and my career. My relationships are much healthier, and I am much happier. I have a seemingly bottomless pit of energy.

My view of the Set Point Theory is that in my case it seems to hold water because I do lose weight in 10 lbs. increments. And once I lost 10 lbs., I find it easy to oscillate around the new set point (+/- 3 lbs.) So set point both changes and exists in my case.

Went from 120 kg to now 90 ,.. in like 3 years with up and downs and times where nothing happened ,....I think what you have to learn is simply caloric balance with healthy diet,.. Wich is not simple,...hahahah your channel definitely helped me a lot to learn about nutrition and and the science behind it ,.. so thank you guys and keep up the awesome 😎 work,...

I found one thing that really got me some drinks that state they are sugar-free and are not always sugar-free. I started to look at the full ingredient lists, which is really helping me.

The carnivore diet seems to produce weight loss, but is it safe? Have you talked about that on another video? Can you address the pros and cons of the carnivore diet?

@newfangs9236

Жыл бұрын

Probably not safe, given red and processed meat's association with bowel cancer and saturated fat's association with cardiovascular disease (copying from another comment I posted): "After thoroughly reviewing the accumulated scientific literature, a Working Group of 22 experts from 10 countries convened by the IARC Monographs Programme classified the consumption of red meat as probably carcinogenic to humans (Group 2A), based on limited evidence that the consumption of red meat causes cancer in humans and strong mechanistic evidence supporting a carcinogenic effect. This association was observed mainly for colorectal cancer, but associations were also seen for pancreatic cancer and prostate cancer. Processed meat was classified as carcinogenic to humans (Group 1), based on sufficient evidence in humans that the consumption of processed meat causes colorectal cancer." Source: WHO "The included long‐term trials suggested that reducing dietary saturated fat reduced the risk of combined cardiovascular events by 21%..." Source: Cochrane Librar But moreover, pretty much any highly restrictive diet (maybe apart from a pizza-soda-ice cream diet) can induce weight loss, but that is mostly because you lose appetite if you have to eat the same things over and over again, which also means they tend not to be sustainable in the long run. If I were you I would just consider a whole food diet, much easier to maintain and if done succesfully you will lose weight due to the lower level of caloric density.

Things that I do to help with weight loss. Calorie counting -- if I'm not doing it at best I stay steady more likely I'm gaining. Lead us not into temptation -- absolutely. If there are oatmeal raisin cookies in the house I eliminate the temptation in one sitting. Learn to cook and use your chef's knife -- I can now cut up and cook a big mess of vegetables for lunch (often paired with other food types). Make weight loss a subservient goal. EG, I'm a cyclist being light and strong is a recipe for speed -- so I am motivated to lose weight in a healthy manner. Quick weight loss will cost me bike power and health.

I would also be interested to hear how you see the other end of the spectrum. Being around 25% bodyfat most of my life, i'm interested in maintaining 12-15% now for performance in sports. Performance in endurance sports and relative strength (to bodyweight) sport is better with less bodyweight. And i feel really bad at less then 15%... Seems my body remembers (setpoint) the higher bodyfat, i had 30 years long...

When first diagnosed with diabetes, I changes to low carb foods; at the same time also focussed on good quality food (vegetables, fish, lots of legumes, nuts and olive (oil) based foods). I didn't focus then on calory intake, because I wanted to change the habit of what I am eating. I lost 16 kg anyway with a moderate increase in physical activity. Then I stalled for about 3 months at that weight, and I realised that I am snacking too much in between meals, particularly high caloric nuts. Now, I am experimenting with intermittent fasting, mainly because I want to curb my snacking habits. Luckily, I can tolerate 20 h of fasting without much discomfort, and I am eating to satiety in the remaining 4 h; and if life gets in the way, and I am doing a 16/8 fast I am not sweating it too much either. So far it is looking good and I am further dropping pounds. I realised that my snacking is predominantly a habit and not driven by hunger. I really hope that I can beat that habit for good. This is now a process of over 9 months and I am still not sure whether I can sustain all these changes for life, but I really hope so. Gil, your videos have been a tremendous help. Thank you so much. And also good luck to all other viewers who fight weight gain, illnesses etc. 🙂

Since moving to the USA, I have gained around 10 Kg. I find that eating a whole foods plant based diet between 0700-1400 works well for me, but I am by nature an evening eater. What keeps me satiated is taking a small slice of any fruit that's around or hits my fancy, dropping it in a mug of hot water, and telling myself this is a great alternative to buying bigger pants. So, hot water with a slice of fruit, and speaking to myself rather than listening to myself keeps me in control.

I decided to lose some weight in mid June when my weight hit 101kg (my height is 183cm). I started IF, exercise and clean keto, I had lost 16kg up to mid September. I calculated calories and made sure I was always in a deficit (usually 300-400) and I made sure I ate clean. Now, after a 2-week diet break at the end of September, I have decided to add going to the gym as part of my routine as well. Due to the fact that keto and IF (or OMAD) had been working so well for me, I followed it almost religiously. But now, after digging into more points of view and evidence provided by channels such as this one. I think the key is, as suggested by this vid, to cut out the junk food as much as you can and make sure you are in a caloric deficit. I am now increasing my carb intake due to the fact that I go to the gym and I am beginning to experiment with carb cycling and let's see how it goes from here. It does seem like my weight loss has slowed down a little bit, I am not sure if this is because I am no longer in keto or other factors. But, I am going to give this a little more time to see things will pan out.

"Sometimes avoiding temptation is the best option" But..but.. the only thing I can't avoid is temptation!

I focus on 5# at a time. When I started at 250# weight loss was easy but it has become progressively more challenging.

How is Pizza an ultra processed food? Isn’t the quality of the ingredients the most important thing? If I make pizza crust from quality ingredients, use good quality cheese and sauce and top with veggies or quality meats, isn’t this then a healthy food?

@NutritionMadeSimple

Жыл бұрын

oh yeah you can make pizza at home and make it much better!! (unfortunately not how 99% of people eat it)

@larryc1616

Жыл бұрын

🍕 is junk food like burgers and 🌮

Excellent video. I would add two related tips. First one is: cook, there's no better way of controlling what you eat than preparing it yourself, don't be lazy, it's easier than most people think. Second is: use spices! Cook tasty food that makes you happy, or you'll give up fast and go back to pizzas.

I excitedly tried a plant-based diet like yours, but had somewhat serious problems related to an aggravated hiatal hernia and acid reflux resulting in several coughing (with gagging) fits in which it was difficult to catch my breath and recover. I’m still trying to introduce more plant foods, but have to focus on easier digestion like sprouting legumes and avoiding things like steel cut oats and quinoa. Norm Robillard has done extensive research on this problem. I’d love to see you discuss this on a video. (I did take beano-type enzymes but they didn’t seem to help much)

@seitanbeatsyourmeat666

Жыл бұрын

Cook your fiber instead of eating things “fresh” or raw, it’s easier to digest …and introduce beans *very slowly* . I mean a tablespoon a day for weeks, then 2 tablespoons, etc. Don’t rush it, and eat until you’re not hungry (in other words, don’t stuff yourself). You should improve, it’ll just take longer since your digestive system really isn’t used to so much fibrous food. You can also use a blender for fresh stuff, like green smoothies, if you want Also, don’t lay down for about 2-4 hours after eating if you have reflux. I don’t eat late for exactly this reason. I stop eating between 1600-1700. It’s a hard stop after that so can sleep

@lanazak773

Жыл бұрын

@@seitanbeatsyourmeat666 Thanks! I'll try that. I appreciate the clear examples. I do have green smoothies and do not have trouble with them. Kale + berries; not hard to digest. I also do not eat late but do recline. Hopefully, I just overdid it and can eventually add some legumes at least. Love rice and beans. Sick of KETO. I really want to cut down on the animal products.

@junesgirl22

Жыл бұрын

Lana Zak, I heard that apple cider vinegar can really help with acid reflux.

After years and years of struggling with food addiction I have been free of junk food for almost six months. Lost 55 pounds, energy and mood are infinitely improved. Some people have the self control to have a cheat meal once or twice a week, I do not. Food has been designed to be biologically addictive and I know I just can't play that game.

I lost over 60 kg by now, going from 127 kg to 63 kg. The only thing that mattered for the weight loss was keeping energy intake below energy expenditure. The only thing that mattered to make it doable, was accepting hunger while reducing it to tolerable levels. That was the hard part, and it required lots of experimentation and elimination. I am still on a (slow) downward curve, but also essentially on my forever diet. The energy part of the story is an absolute. It is true for everyone without exception. The hunger part of the story is probably (very) different for everybody.

Thanks for the video. Some feedback-This video seemed to have a lot more editing than your other videos and I found it a little distracting.

Hey doc regarding weight set point being a myth. What about what these new weight loss drugs are touting? So confusing honestly

Keto + Intermittent fasting (evening fast). Lost 135lbs so far, or 32% of my body weight. Have 70 lbs to go. Next step is to add exercise and resistance training. More muscle == easier time keeping the weight off.

Heaviest weight 130kg, current weight 85kg. Periodising my diets, through the past few years. I'd have 4 months of calorie restriction, trying to maintain my weightloss at about 1% a week during the 4 months, then have about 8 months of readjusting my intake for maintanence. Counting calories help me stay on track but I wouldn't say it's necessary

How would you recommend to eat for weight gain? Like, I want to bulk up a bit but do it so in a healthy way. I can definitely eat junk food and up calories, but that is probably not great.

No alcohol, sleeping 8-10 hours per night, eating ~10 servings of mostly vegetables with some fruit per day, and making all my own meals has helped me a ton

After a 150+ pound loss and maintenance for a year, I hope that I am on the other side of my weight loss struggles. I think the core of my success came from an acceptance that I am not one of the people (if they even truly exist) who will ever be able to eat whatever they want. I stopped viewing heathier eating habits as "a diet", and started viewing them as "my diet". I couldn't agree more on shifting one's intake to whole or minimally processed foods, but my first step was paying closer attention to how much sugar I was ingesting. The simple rule I was taught is don't eat anything with more than 10 grams of added sugar. Good luck peeps! Every time you try is another opportunity at success. If failure comes, don't beat yourself up. Analyze what lead to it, and do better next time. Please leave a comment if you would like to discuss more!

Losing weight isn’t so easy for someone who has hypothyroidism. I’d be thrilled to see the scale move even a little in a downward motion. I’d jump for joy with a loss of even water weight to get rid of edema.

Another tip that was not mentioned in the vid. Eat first, till you are satiated, THEN go shopping your food items. You won‘t have same temptations buying these snacks when you are already satiated. Maybe another one could be choosing the low calorie versions of a food (diet pop instead of regular). Meal prep could be a big thing especially if you have a active lifestyle.

I progressed all the way to T2D before I realized I had to cut away the carbs. Now after almost a year it seems I tolerate them better again but I will keep working on getting the insulin resistance down by continuing with low carbs, some extended fasts, weights, and walks. If I feel I need to snack then I can sometimes eat leftovers. They always taste as good as when I cooked it. I just put the meat in the microwave and grab some spring mix salad and olive oil and avocado or whatever I have, olives maybe. So, it's not really a snack. If I buy a bag of nuts then that becomes my snack food. It will only last a day. I need to avoid temptations by not buying them, sometimes, other times I control it.

Thank you for this video! I was just wondering the other day about the set point theory; glad to learn that it has been debunked. 5:02 Okay I do have a contention with this. While I suppose it's true that no one is getting *morbidly* obese eating oatmeal, I'm almost at 25 BMI and I remember a year ago I tried losing weight by eating only oatmeal for a week. It didn't work at all and in fact I gained a little (though maybe it was water weight, IDK), because I was eating like 4,000 calories worth of oatmeal (and I do mean pure rolled oats, no milk or honey or nuts or anything. I just made a giant salad bowl worth of it and stuck it in the fridge and would graze on it, but I guess that was a bad idea because I constantly felt cravings despite being full to the point of nausea.) In fact I'm almost never hungry, I just have trouble resisting cravings, and even most healty foods like fruits, broccoli, potatoes, beans, sweet peas, etc. are too tasty for me to not want to binge on them just because I'm not physiologically hungry. For me eating tiny portions and snacks as often as possible seems to be the most effective thing, but if I can't resist and eat a full meal then I can't stop eating for the rest of the day.

@myggggeneration

Жыл бұрын

I began eating oatmeal w blueberries and banana for breakfast and find it not at all satiating. Must be working for some people and not for others?

I was overweight from the age of 9 or 10, not drammatically so, but a good 10-25 lbs more than I should have been. I did tons of different diets, low-carb, low-fat, weight watchers, intermittant fasting, etc., etc. Those were all good for a while, but never really stuck for more than a couple of years, and while I might have gotten to around a 25 BMI on some of them, I never got much further. The one thing that seemed to work for me was the Whole Food Plant Based Diet very low in fat, combined with a lot of exercise. That's kept me at a 22-23.5 BMI for around 5 years now. Part of the success no doubt is that I developed heart disease (had my first stent about 8.5 years ago), and health and mortality is a huge motivator - at least for me! I would never suggest what I do would work for everyone, you really need to find what works for you. The trick being that I find obsessing too much can cause burnout. That's why my diet worked because as long as I restricted foods that are very high in caloric density (meats, dairy, eggs, nuts, seeds, avocado, and oil), it is VERY difficult to overeat, which is something that I can do very easily since I'm a very fast eater. But I can basically eat as much as I want and I won't gain for the most part. Certain things can make it harder though, like bread, even 100% whole wheat, probably due to the caloric density of it. Time Restricted Eating can help as well, but you have to be able to stick to that schedule, which can be hard for some people.

I have been exercising frequently in the last 2 years, but only a few months ago i lost 8kg in 3 months and now i only need to keep my weight or reduce a litle bit more if i want to. For me, the wow moment was when i realize the importance to know how much calories do i eat and how much do i spend in a week, it's like making a budget. If i want to eat more, i should work more, if i don't want to work so much i should eat less or replace for things with a lot of volume and low calories. To "make a budget" i need a scale to weight the food, an app to track the calories and a smartwatch to calculate the calories burned. It's not 100% accurate but it's do the job. By the way, i love to eat and enjoy running, so it's a winner winner chicken dinner!

For 18 months, I've been weighing all my food and at the beginning I was eating 300-500 calories below my maintenance. I didn't eat after 6/7 pm and for while I was not eating on Sundays (36h fasting). At the same time, I started weight training 4-5 days a week and tweaked my macros to eat at least 1g of protein per pound of weight. It was extreme, but I lost a lot of fat and put a lot of muscle. I still exercise daily but I don't need to measure out my food or limit myself anymore, just follow common sense rules around healthy eating and eat mostly vegan. Feels good!

What works best for me by far is to use a calorie calculator and cut my calories in half. You will fast results on the scale and that is very motivating. It gets tedious to count your calrories everyday, write down meal plans that you like so you have set calories ready to go. Focus on fruits and vegetables as they are very low calories and the fiber will fill you up. Vega One nutrition shake with Moala banana milk helps a lot and zero calorie drinks. You will lose a little muscle losing weight this fast, it is a good idea to weight train while on this diet.

Weight loss tip today: Do your grocery shopping with a list and a time limit; that way, you're less likely to stray into the processed foods section.

Awesome!

It would be great if you could you an evidence based video on the effects of the different seed oils as there's a lot of conflicting information in the topic. (You mightve made a video and I just never noticed it)

@NutritionMadeSimple

Жыл бұрын

we're trying to finalize it, it's the #1 request :)

@colin6577

Жыл бұрын

@@NutritionMadeSimple Oh alr amazing 👏Looking forward to it!

@cutabove9046

Жыл бұрын

Professor Walter Willett has done a lot of research on the subject. His presentations with graphics are really eye opening.

Eating whole foods in moderation and avoiding highly processed food isn't as sexy as keto or whatever the latest fad is but it's easier to stick with over the long term and just as or more effective than the fad diets. Great content.

Bad lifestyle habits loss > weight loss

@cybervoid8442

Жыл бұрын

But one usually leads to the other in case of obese patients

@metalrunner4398

Жыл бұрын

@@cybervoid8442 exactly my point. The difference is that lifestyle change will not result in yoyoing

Whole food plant based diet is effortless weight loss. I love what I eat and due to the fibre intake, I’m stuffed. Eating too much is never a problem.

Recently topped 200lbs (6'3" 44yo), down 9lbs after about a month. My changes were to skip breakfast, add a 2mile walk at lunch, and exactly ONE cheat item per day. A serving of potato chips, a cookie, a donut, etc. My preferred cheat item is a pint of beer after dinner, and the knowledge that I can't have a beer if I do a different cheat first keeps me going.

You should write a cookbook on how to do soups as you mention at the end of the video ... here - 9:34

Helped with maintaining weight: - regular eating (4 times a day) & small portions - your stomach will shrink with time. - drinking water definitely helps. - even small but regular exercise is better than no movement (walking at least 5-7 km a day is a good start) - I do 45 min of fitness home 2 times a week. It works. - no sweet drinks, no cake, no sweets at home (I have only a bar of good chocolate and eat 1-2 squares a day in the morning). Because you know that tomorrow you are "allowed" to take another piece of chocolate, your craving is less strong, and you are able to wait until the morning to have one. - less eating in public places, street food, fast food (it saves you calories and money :) - training willpower does help. My ex always bought sweets and I used to say "I can't stop eating it, because HE buys it!".. Then I realized that I was not taking responsibility for myself. Since then, I say "Anyone can buy anything and put it in front of me, I will eat what I consider eating". - making sure your vitamins and minerals are in order. Yes, you might have lack of something and your body is just not healthy, which is on the way to having enough energy to do all written above :) Check it! Success!

Low carb, high protein, lots of low-carb veggies, don't think much about fat other than saturated fat, daily vigorous exercise, 14-18 hours/24 hour day not eating (but drinking plenty)...is my maintenance strategy. Works well for me, after a 25 lb weight loss with the same strategies, somewhat more intensely applied...and it has become less and less difficult over time. My processed food "treats" are low carb protein bars and similar products, almost never sugary stuff. Refined, sugary or starchy foods (doughnuts, chips, candy, etc.) are a bad trigger for me. Feel good for 5-10 minutes, then not so good for hours. Rarely tempted by them any more, really--not worth it. I can eat carbs I would normally avoid from time to time without incident, usually in social or travel situations, but for regular daily life I choose otherwise. Sleep matters quite a bit. More of a struggle without it. And that is a primary reason for the exercise--it helps sleep considerably.

Got any good soup recipes?

High volume of low calorie dense foods is the key:-) and I love making a soup with low calorie veggies and just add some soy and fish sauce and probably 3 whole eggs and that can kill my hunger.

If you increase quality of food, the quantity you crave decreases on its own. I feel hardlu any temptation for junk food if I frontload with vegetables in morning. But if I try to use willpower and man up to hunger then sooner or later I fail and in fact eat unhealthy. If your diet requires willpower to stick then you are on a wrong diet.