Layne is totally my go to for learning anything about nutrition. Awesome review as always!

I’ve found the leaner I get the more I can do reffed days/weekends and still lose body fat if I’m in a deficit on weekdays. It surprises me just how much I can either maintain or even lose as long as I do refeeds. Without them I am sluggish.

@ezekiellyngdoh6210

Жыл бұрын

This is so true I have refeeds every once a week .I'm 13 % bf and I'm trying to get to 8 %

I appreciate your scientific approach to health and fitness! You're one of the few I can depend on for solid information and I've been following you several years now. I appreciate what you do!

Gonna be honest I saw that title from Layne and was like yoooo say what now?! Great breakdown Layne!

Great info as always! I love how clearly you break these things down.

What an amazing video! It provokes so many questions: How severe can metabolic adaptation get? Is it possible to "recover" from metabolic adaptation while maintaining/staying lean? How long does it take in a deficit/surplus to suffer from metabolic adaptation?

@hunter_69_69

3 жыл бұрын

I could be wrong, but I think your metabolism (metabolic rate, specifically) actually improves a bit when you’re in a surplus. I don’t think you necessarily “suffer” from metabolic adaptation in a surplus.

I agree that You can recover your metabolic rate without gaining all of the mass back 1st. I am not a scientist nor Do I examine any studies but from my own experience I started at 248 pounds and dieted for almost a year losing about 70lbs . metabolic rate at the end of my fat loss was about 1800 calories for maintenance im a male 40 years old After learning about a reverse diet from you I did a slow reverse over a 11 month time frame Getting my maintenance calories up to 3500 and am now on my 2nd phase of fat loss dieting at 2935 calories using carbon diet coach (this is week 1 of fat loss) so thank you for that fantastic app And all of the free information and books that you put out. It has given me the information I need to have a long term successful healthy lifestyle without the need to cut out food groups.

@petergause1760

Жыл бұрын

Old comment but damn, thats really cool! Congrats!

There's a show about this, it's actually shows the people in the hospital doing what you just described. It was pretty cool.

@MsSturbuck

3 жыл бұрын

Could you give us the name plz?

@gotmikl3075

3 жыл бұрын

​ @MsSturbuck I stand corrected on two fronts. 1. It was on Amazon 2. I can't say for certain that it references the same exact study as he is, but the conclusions are the same (it references numerous studies/doctors/dieticians etc.). It was called *Fed up*. It was a long time ago that I saw it, so if the girl that was in the hospital that was given the liquid diet isn't in there, please forgive me. I think you'll enjoy it though, it still hits on the main points Layne is making here.

How did they stick to 1k cals a day for 9 weeks. Jeez

@apphacker

3 жыл бұрын

seeing the weight go down and the waist slim down is a big motivator

@CODbea

3 жыл бұрын

@@apphacker you damn right it is, I did 900cal for over a year (big regrets there) I fucked my body up to try to lose weight felt like dogshit

@mastertrey4683

3 жыл бұрын

Its caled be obese suddenly starvation dont seem so bad

@bodi.a.r

3 жыл бұрын

@@apphacker yeah, but the hunger and lack of energy can affect worse imo. For me it was the latter with a significant drop in performance, even though my abs started showing

@OldGuard53

3 жыл бұрын

Methamphetamines. Boom!

Layne I believe this is the most important key to weight loss. Metabolic adaptation is the invisible boogie man. People ask me how I lost the weight, the question should be how did you keep it off. I find easing out of the caloric deficit is key because of metabolic adaptation. And once you have regained your metabolism (could take a long time) you can lose weight again if you wish. But the diet isn’t over after the weight loss stops, good eating habits and weekly weigh ins are required to float at a healthy weight. Thank you and the other credible you tubers who have unlocked the key to living healthier happier lives. 🙌

Ive been in a deficit for 4 months and went from 320 to 273 but gained back 3lbs at 2200 calories, just finished a 10 day deload and 7 day diet break, how long should i do a diet break for before cutting calories again? My goal is 240

Anyone know the difference between BMR and RMR? To my knowledge, your RMR is composed of your BMR + NEAT. I think your BMR is your energy expenditure just to “keep the lights on” if I understand correctly.

@matsholstaandahl4615

3 жыл бұрын

They are similar, only difference is that BMR is measured under much more restrictive conditions, thus, RMR is used more often.

@hunter_69_69

3 жыл бұрын

@@nicholasjones3854 RMR being 10% higher than BMR makes sense to me. I think the 10% comes from NEAT. According to healthline.com: "Basal metabolic rate (BMR) is often used interchangeably with resting metabolic rate (RMR). While BMR is a minimum number of calories required for basic functions at rest, RMR - also called resting energy expenditure (REE) - is the number of calories that your body burns while it's at rest." So I'm guessing that a person's BMR is the energy expended to *"keep the lights on,"* as the definition says "BMR is a minimum number of calories required for *basic functions at rest"* And I think a person's RMR is, as the name says, a person's metabolic rate at rest, regardless of what the person's BMR is. So I think RMR = BMR + NEAT, because I do think people burn kcal's via NEAT as rest.

@matsholstaandahl4615

3 жыл бұрын

@@nicholasjones3854 BMR is directly after sleep. You have to be awake.

@matsholstaandahl4615

3 жыл бұрын

@@nicholasjones3854 BMR is directly after sleep. You have to be awake.

Interesting! so refeed periods with maintenance calories?

It is important to put this in a proper context. The participants on average went down from 104 kg to ~90kg, meaning they went from a 34 to ~30 BMI. They are still obese after the fat loss phase. Thus, care should be taken when extrapolating these results to normal weight populations or underweight (i.e. bodybuilder in prep). Just thought this was worth taking into consideration.

@clot8446

3 жыл бұрын

I know it's been 5 months but how is this relevant to the findings? The mechanisms driving fat loss are completely similar for everyone regardless of weight.

@matsholstaandahl4615

3 жыл бұрын

@@clot8446 mechansism? Like CICO? In any case it is not comparable for someone with 35 bmi to go to 30 bmi as for an identical twin to go from 20 bmi to 15 bmi. If you are 104 kg with a 34 bmi you are very limited and you might also have comorbidities. It is a very important consideration to make when extrapolating results.

@matsholstaandahl4615

3 жыл бұрын

@@clot8446 take this study and metabolic adaptation. If you go from 34 to 30 bmi you are still obese and the body does undeniably have all the fat it needs to preserve normal function. If you go from 20 to 10 bmi you might end up developing RED symptoms

@clot8446

3 жыл бұрын

@@matsholstaandahl4615 The main difference would be the rate of cortisol release going up more significantly in the group starting at 20 BMI which does not contribute to metabolic adaptation so I don't see any reasons why the findings can't be extrapolated in the context of quantifying the effects of MA.

@matsholstaandahl4615

3 жыл бұрын

@@clot8446 i dont think cortisol would be the main contributor. I think metabolic adaptation it self would😅 I think when you go from normal weight to underweight the body's defence mechanisms such as neat but also in part metabolism will be affected to a greater degree than if you go from morbidly obese to obese. I have never heard of a obese woman losing her period while losing weight, have you? But it is quite prevalent among athletes and bodybuilders

How much influence does genetics influence metabolic rate? Are there specific genes that scientists know of? Can you check if you have specific genes for fast or slow metabolic rate?

Thanks for the honesty.

Is it possible that because the participants were in ketosis, it resulted in their bmr reverting to normal? It's said that going in to ketosis when dieting can help with metabolic adaptation once at your desired weight.

Whats your take on refeed. I have been in a deficit daily for 6 weeks and have shed 20lbs. 242lbs down to 222lbs now currently around 15% bodyfat. Some days I feel like I can barely get through my workouts let alone get on the stairs after my lift. I am currently dieting on 2700 calories per day with 210grams protein. Would you suggest having a day every few weeks where I up that to say 3500 or something to get back into a state of motivation

@Kwildcat13

2 жыл бұрын

Why don't you get the app it will do the math for you

Weird it sounds to me like the study showed metabolic adaptation while in a deficit very much is a thing (not an “illusion”), and reduces over time once out of a deficit.

Hi Layne, this is very interesting. But I am wondering, how much does exercising counter metabolic adaption and by how much? Because we all know that training speeds up metabolism, but by how much does it do so and is it enough to mitigate the effects of metabolic adaption when on a calorie deficit? I know that this is a difficult question and there are many variables involved (from genetics, diet, training type, frequency and intensity) but can you just overall say for example: My metabolic adaption would cause me to burn 100 kcal less over a period of 9 weeks on a calorie deficit, but if I perform my training 3 times a week (weights or aerobic) then the training will raise my resting metabolic rate by lets say 80 kcal, so the net metabolic adaption would be 20 kcal. You also said that it would be good (according to the study you mention in this vid) to have diet breaks to counter metabolic adaption, but is it necessary if we just train harder to counter this effect? Thanks for the great work you're doing !

@RPM_Nutrition

3 жыл бұрын

Training does not necessarily increase BMR. Training will obviously effect TDEE however. Now gaining muscle mass will and can effect BMR BUT if memory serves correctly, the research shows that the increase in muscle mass only lends itself to a 30k/cal increase (ish). Not overwhelming. But that being said the increased mass will most likely effect NEAT, and training, and therefore TDEE. Your training intensity will not counteract adaptation nor BMR, only TDEE.

@jeremiahromagnoli7389

8 ай бұрын

​@@RPM_Nutritionim late, but training does increaSe bmr through increased oxygen consumption

James Krieger has dealt with this topic in thorough detail and concluded what appears to be adapative thermogenesis is actually a reduction in NEAT, maximum metabolic adaptation we've seen in extreme conditions is the Minnesota Starvation trials and that was only around 10%, hardly significant.

@biolayne1

3 жыл бұрын

15% and for someone with a BMR of 1500 that's still 225 kcal less per day, couple that with a reduction in NEAT of 400-500 kcal per day and you've got a difference of up to 700-800 kcal/day difference. Why is everyone so quick to dismiss NEAT? Why do you feel 'it's just NEAT' please explain it to me. You act like it's something modifiable.

So if I'm getting the right message here,what you suggest, doing say 3 months let's say 500 cal deficit,follow by not sure ,let's say 2 months maitenance, than back to 500 cal deficit,so basically cycle calories.

How do I lose 60+ pounds then if I don't wanna give up food

I have always done a feeding day on my weight lose cycles. More for mental health, but glad to see this data.

Do season/weather changes affect hunger hormones? I notice it's harder to diet when it's getting colder

@DrAJ_LatinAmerica

3 жыл бұрын

Yes. Anything that affects your mood can affect your hunger. However we can learn to control our habits and actions

So If I understand correctly, in this very simplistic example following can happen: If your resting metabolic rate is 2400 calories and you want to lose weight and go with intake of 2000 calories daily, it can happen that after first -10kg you might "hit the plateau" because your resting metabolic rate will drop to 2000 calories due to metabolic adaptation. But as you stick with those 2000 calories of intake, you can start losing weight again after some time?

So they went from 9 weeks of 1,000 calories to 4 weeks of what? 2,000? What was their maintenance?

Be interesting to see how this is affecting guys who do a dirty bulk then cut each year

What I would like to know, was their exercise or physical activity output monitored and controlled?

@Sharkyktc001

3 жыл бұрын

From the methods section: "Participants were asked to wear armbands (SenseWear) for a 7-d period at baseline; weeks 4, 8, and 12; and 12-mo follow-up. Data were considered valid if the participants wore the device for a minimum of 4 d, including at least 1 weekend day and >95% of the time." And also; "Participants were asked not to change their physical activity (PA) levels during the first 12 wk of the study and to increase it afterward during the 9-mo weight maintenance phase." In table 4 you can see there was an overall increase in physical activity by about 50 minutes per day, and about 1000 steps (6.5 to 7.5k), and a decrease in sedentary time.

@bettertraining3491

3 жыл бұрын

@@Sharkyktc001 thanks sir

@ScienceUnbiased

3 жыл бұрын

@@Sharkyktc001 Hi Ken - do you happen to know where I could find the original data from the larger study? They mention "ASKED-Ketosis and Appetite Suppression" but I've been unable to locate it. Thank you.

@ScienceUnbiased

3 жыл бұрын

@@Sharkyktc001 I have the study Layne reviewed, but it's based on data collected from a larger study - it's the original larger study that I can't find. Thanks

@Sharkyktc001

3 жыл бұрын

@@ScienceUnbiased that is currently the only published paper with the data from ASKED if you check the clinical trial entries; the study only ended last year so I'm sure there'll be more to come

I went on another diet on 29th December and quickly lost 2 kilos. I'm good at this I thought. I expected to continue lose weight as per past experiences. *But for the last 25 days I have not lost a gram* omg. So despite being almost obese, I am losing nothing on 1200 cals. Making all the right food choices, no sugar, no flour, very little alcohol, low but not no carbs.............. And yet I'm cornered, BMI of 29 despite eating extremely healthily and being so careful with portions. I feel like I've ruined my metabolism. I'm trying to get my body used to 1250 atm slowly, then i'll see where I go................

@Devil-ig7kl

Жыл бұрын

Your body must be holding water because of stress or hormonal change or inflammation....

4:20 They were in ketosis eating 130g of carbs per day... How is it possible to maintain a ketosis state with so much carbs?!?

Thank you for this.

The problem is not lowered bmr, its the mood that goes to shit after you lower you bf % enough compare to your previous.

A researcher of this study (Gary Hunter) published similar data 20 years ago (PMID: 11063433) concluding that reduced metabolism is transient and relative to reduction of triiodothyronine. [other researchers suggest T3 is a major player in protein turnover & decline during reduced food intake is muscle sparing - which is further supported by a study where subjects were given thyroid medication, they lost more weight than the group not receiving exogenous thyroid but body comp testing showed the additional weight loss was near entirely at the expense of muscle mass] There was a somewhat similar study published a few years ago - PMID 30321282 - @ 1 year differences between REEm and REEp ranged from -257 to +163 kcal/d. Not a fan of predictive models, Forbes or Hall's modified Forbes, think there are too many variables for an algorithm to be applied to the general population.

@biolayne1

3 жыл бұрын

lot's more data needed for sure

Metabolic adaptation is key to moving towards living on sunlight alone. Each time you crash diet, you lower your metabolic rate. Eventually your body doesn't need calories at all as it has adapted so much you would gain weight eating even 50 calories a day. If the study on the biggest losers weight gain is to be believed, they permanently lowered their metabolic rate. What if they did that same biggest losers again? Would they permanently lower it even more? What if they kept cycling through that biggest loser diet? Either they would no longer lower their metabolic rate because it hit the lowest adaptation the body can achieve or they would eventually adapt to not needing food at all and could just live off of sunlight. I find it hard to believe that the biggest losers that lowered their metabolic rate hadn't yoyo dieted many times in their lives already and thus had already done the metabolic damage, yet they all claimed they couldn't eat as much as they could before going on the show.

@freddylong6234

2 жыл бұрын

Do you know anything about metabolic damage? Have questions

@somehumanbarcode999

Жыл бұрын

What the fuck, gaining fat after taking 50 cals a day? Dude thats no way near possible..

@Devil-ig7kl

Жыл бұрын

​@@somehumanbarcode999 that's bs! If that's true then people wouldn't die of starvation!!! And why would people work and earn money to eat food if they can gain weight at 50 cals? 😂

@somehumanbarcode999

Жыл бұрын

@@Devil-ig7kl You're responding to the wrong dude, I agree with you

@Devil-ig7kl

Жыл бұрын

@@somehumanbarcode999 i wanted to say, what Matt said was bs and i agree with you.

Could it be because the diet was relatively short even tho there was a very big loss? And perhaps these people didn't have a long diet history?

what do you think about fasting 40 hrs 3 days a week and @ maintenance the rest off on week ends

@benjamindoherty8776

3 жыл бұрын

Great way to lose weight. Not the most optimal approach to maintaining lean tissue as you lose fat though. But you will see results.

@larryjohnson2755

3 жыл бұрын

@@benjamindoherty8776 i also go to the gym 3x's a week on feed days and have seen growth

@gtthorn8525

3 жыл бұрын

is your sleep affected? if so that's not good! of course you will lose weight as you are in a Calorie Deficit! I would hate not eating for 40hrs, also ask yourself is this sustainable? what are you going to do once you have reached your goal weight? eat romilly again?

@larryjohnson2755

3 жыл бұрын

@@gtthorn8525 no my sleep is not effected if it was i would just take a sleep aid. and yes it is I plan to intermittent fast my whole life. As I understand their are fantastic side effects.

@mjpucher

3 жыл бұрын

Fasting 2-3 days works best for me to control fat mass rather than long calorie deficits. It has many other benefits as well. I can gain muscle mass all the other time.

2:38 when you say wait, what are you talking about fat muscle water?

Shame the study didn't have nutrition consistency. Alternating between keto and carbohydrate intake just throws additional variables into the mix with the water weight Good observations though

@BlakeSinclairwbffpro

3 жыл бұрын

How? A calorie is a calorie. Keto VS a balanced diet will have equal deficits provided the caloric intake is the same.

@SSchithFoo

3 жыл бұрын

@@BlakeSinclairwbffpro Nope. Apart from the thermic effect of each macronutrient there is also the lean mass retention benefits of protein that might come into play.

@BlakeSinclairwbffpro

3 жыл бұрын

@@SSchithFoo thatll only come into play if protein is completely crashed. The difference between a balanced diet and keto is carb intake. So unless the individuals is completely crashing protein intake, that won't happen

@aminopunch

3 жыл бұрын

@@BlakeSinclairwbffpro its proven that you gain, regain and also maintain muscles if your protein intake is higher than average. Also some proteins have such a high thermic effect that they need up to 30% of the energy you receive from them... SSchithFoo is right... when you leave the ketogenesis you will gain weight thats true and so its important. ofc mostlikely lean weight

@aminopunch

3 жыл бұрын

@@BlakeSinclairwbffpro i saw your video "What is Metabolic DAMAGE!" and i now know i dont need to explain that stuff to you. you already know lol. but why does it look like that you didnt though about it while writing your comment?

From a practical perspective, 50-100 cals is a rounding error compared to behavioural changes as you’ve said.

Show the study

I really just think it's down to being less energetic on less calories, and so they do less physical activity. This is where keto helps people by being more energetic feeling. I also think that most of it is down to muscle and other protien loss. Mostly vpuld be reduced by doing weight training, and organs will just take a bit to rebound. Eat your protiem, especially in a defecit, and keep those muscles or you will be crashing your metabolism.

👍🏻I m gonna do liquid diet for a wk then pause a wk then repeat. So 4 wks inc maintenance! 😇 I ll let u know the result 🖐🏻Thanks Lane.

@blackwidow4real

3 жыл бұрын

So how did it go? :D

@CANAN12354

3 жыл бұрын

@@blackwidow4real 😁 liquid diet s not easy. I did for a wk lost 6-7 pounds then I switched to 1000 cal. w 2 meals/day for a month loosing another 10 pounds. I m in maintenance since still on 2 meals/day. So during pandemic I lost 16 pounds dropped 1 size mostly from my upper body & thights 🥰 I ll do it again in summer. Now it s winter here in Australia.

The issue about behavior i that someone that have a bmr of 2000 is way easier to lose and maintain fat compared to someone with 1500 bmr

biolayne in the title pic looks legit like the tooth fairy without her magic lol

Layne, if you are gonna commit to a scream.. you need to give it 100% like everything else. That scream lowered my test a little. see the 38 second mark.

@full-timepog6844

3 жыл бұрын

I think he was mimicking the person that would be saying that.

Yeh and what drives behaviour??

@gstlynx

3 жыл бұрын

Hormones vs Will

Then why have i been eating around 2000 calories for months and havent dropped under 250? "You're not eating enough" sounds like metabolic adaptation to me

@JTguitarlessons

11 ай бұрын

You're not actually counting your calories right.

Yes man. But crash dieters will blame it on their hormones. And diet breaks have both physiological and psychological effects. (We both agree on that) 🤣😅😂 Keep up with the work layne👍👍👍💪💪🔥🔥

I still have lower ab veins just about when eating 3k calories a day and I'm only 145 lbs at 5ft 7

@darkoale3299

3 жыл бұрын

Thats my goal!

@darkoale3299

3 жыл бұрын

How much do you workout to support those calories and not gain weight?

@londonhottt

3 жыл бұрын

@@darkoale3299 4 days upper lower with roughly 4 to 5k steps on those 4 days. Other 3 non training days I'm pretty stationary

@12345678abracadabra

3 жыл бұрын

A N E C D O T A L

By 2:30 my brain already hurts lol. Someone explain this in simple terms for my stupid self plz lol

I was at 84 Kg and now I am at 76.8 kg. My height is 5'8". I am eating 1500 calories or less in an average day. Now, my weight isn't going anywhere I'm stuck at 76.8 kg even after this much defecit.

@ercolearmani6186

2 жыл бұрын

Tried adding physical activity? 10 k steps + cardio

@TheRealBigPlayas

2 жыл бұрын

Still stuck?

@SurfyStories

Жыл бұрын

U seem like skinny fat, chief. Gotta go on a slight caloric surplus over ur maintainance to build muscle. Recomposition is the way. I tried to lose weight when I was skinny fay but couldn't go down, I used to look like a stick figure with bloated face and stomach. Building muscle is the key. It makes ur face look leaner.

Facts bro 💯

What people don't realize is they told the biggest loser contestants they were going to do a follow up at 6 years and most of them had been working out and dieting again, which would lead to metabolic adaptation. So their metabolism probably wasn't as damaged as the numbers predicted because they lowered their metabolism by dieting and exercise prior to the measurements.

@stargazerbird

2 жыл бұрын

This is talked about in the study. Previous studies showing large metabolic adaptation were done right at the end of diets or while the subjects were still in a deficit.

@theoracle10

2 жыл бұрын

@@stargazerbird sorry you are incorrect. The Biggest Loser study is often cited as proof of permanent significant metabolic damage. They never discuss the possibility that the contestants were in a severe calorie restriction prior to their follow up study 6 years later. This is never discussed. You are incorrect and the Biggest Loser study still is used to show permanent long term metabolic damage of 500kc or more greater than expected.

heres the question> if you dont take a diet break vs do take a diet break over a certain period of time would you lose more fat one way over the other way through the same period of time? (considering that you have to take time off dieting for the diet breaks I think dieting without breaks still wins)

What about if you become a freakin beast in the gym after losing weight. The amount of HIIT and lifting i do is above anyone else ive seen. I'm sure my metabolism has adapted.

@ercolearmani6186

2 жыл бұрын

HIIT and lifting don't burn many calories

@markt4281

2 жыл бұрын

@@ercolearmani6186 I mean, when you do a full body workout to get the hormonal response and then you do a 500 cal HIIT workout, I’d say that’s sufficient to reset a slower metabolism.

@ercolearmani6186

2 жыл бұрын

@@markt4281 The hormonal response during exercise is not significant and leads to nothing. How the hell are you gonna do a 500 calories HIIT workout? lmao

Sounds like homeostasis is more complex than we thought.

That word count though…. metabolic… metabolic…. metabolic… metabolic…

It’s not an illusion, it’s just not permanent given the correct diet.

As I know the study on biggest loose was only on 14 participants.

Hahahahha I love this guy!!! I been thinking so many things are probably 🐴💩 and this guy points it all out !☝️💪😂 I appreciate you man !💜🙏💜

Is it not possible that fat people have "slower" than usual metabolism anyway and that will still be the case after they lose weight? I don't remember any study taking this possibilty into account.

@jenniferd7563

3 жыл бұрын

This is what I've always believed. It's the slow metabolism that causes fat people to get fat in the first place.

@K0YOT3

10 ай бұрын

@@jenniferd7563 Depends a lot on each family's culture too. My family for example has always been very obssessed over fat (animal or vegetable) and used to eat a TON. I always struggled with weight, but after going vegetarian I simply started dropping weight since I wasn't eating most of their food. And after I started making my own food, maintaining my weight became a lot easier (also I went HCLF)

I feel so dumb... Mom, Dad, I'm sorry

@SSchithFoo

3 жыл бұрын

U didnt ask to be born in this world. Why apoligize to ur creators?

I keep on increasing my calories and I keep maintaining. 3000 calories, maintaining. 4000 calories, maintaining. I just cant gain

Depends on the weight loss program. If you drop energy but not volume of food your metabolism won't go down as much as if you just drop volume. You have to put enough muscle on to replace the fat lost to really recover metabolism

0:37, LOL

I am eating 1200 calories a day in the 1st 4 weeks i lost 17lbs the next 2 week or last 2 weeks after the 17lbs iv lost nothing im stuck im not gaining Ny weight back but im not losing, why? How do I fix this? Im scared i also feel drained and like im dying lol😂😂😂 ok not funny but it is scary. I was 243 im now stuck at 226. I dont think i can eat any less.

@rachelmckitterick

5 ай бұрын

I personally would recommend eating maintenance calories one day a week. It really helps. Also, based on your current body weight, 1200 cals a day is too low and this is why your body is not losing weight any more. You tried to go too hard too fast. Slow weight loss is best and that's just a few hundred below your TDEE. This prevents a slower metabolism.

@lononya6494

5 ай бұрын

@rachelmckitterick thank you so much I'm now down to 204lbs now and I have noticed that I lose a little weekly if I eat more so I will do what you said im excited. Thank you 😊

@rachelmckitterick

5 ай бұрын

@@lononya6494 ohh I am so pleased to hear that! Well done for figuring it out 😃♥️

Encouraging news. Losing fat is so difficult

@SurfyStories

Жыл бұрын

Not difficult as building muscle

Need help!!! is it ok to do a 600 calorie diet until I reach my weight goal ? 27M 170cm, I was 122kg but now I'm 98.6kg with a 600 calorie diet in 4 months.

@rookendgame

3 жыл бұрын

You could go to 1000 deficit easily

@hasthideshan

3 жыл бұрын

@@rookendgame I'm not on a 600 deficit. I only eat 600 calories per day. Is that bad?

@antoniovelcovici3596

3 жыл бұрын

@@hasthideshan hell yes 😅. Try incease your caloric uptake to 1900, weigh yourself every morning on empty stomach after you 💩 and track every calorie you eat ( do not underestimate what you eat, especially the oil, nuts..). Also try to have at least 150g of protein a day. You should lose ~ 0.5g of weight a week for a proper healthy deficit. ✌

@tamimhusain3376

3 жыл бұрын

That's too low bruh, please don't do that

@lucyd6094

3 жыл бұрын

hello! i did this kind of diet for a full year. it's hell. low energy. always hungry and food focused. try looking into doing a reverse diet. I've been on a reverse diet for 4 months now, increasing my calories by 100 calories every 2 weeks + weight training, I'm now eating 1900 calories while gaining muscle and losing fat, and my weight is still the same. Don't do low calorie diets, it won't help you reach your fitness goals.

Click bait title. Should've put ? After title

Third!

I should run my own bloody restaurant seeing how this guy literally freezes frozen past

When researchers clickbait their study title.

Study: There could be a slight metabolic adaptation due to drastic diet change and could maybe even out over time with proper nutrition and possible training. Fad dieters: SEE,WEIGHT LOSS IS DUE TO HORMONES,CICO IS FAKE. I'll teach you how to lose weight with these 5 tips.

@wyzasukitan

3 жыл бұрын

😂😂 you forgot ‘snorting two tablespoons of apple cider vinegar and tapping your heels together 3x *supercharges* your metabolism’

Second

Hehehe. This is where ENERGY BALANCE MODEL fails

eh, yeah, it sounds like that title was written by a marketing person more concerned with grabbing attention than actually conveying the findings of their experiment. The results make sense to me though. You eat in a deficit and your body compensates by dropping your BMR. Then, once you're at maintenance, you'll slowly get it back. If I've been in a deficit for a while to get back to a level I was at previously, I'm of course going to have a lower metabolism when I first reach that level than when I was previously there for a long time.

@tinocabral4201

Ай бұрын

My main question is should we even try to combat this/does increasing calories have any benefit at this point? It doesn’t seem like it tbh

the algorrithm is an illusion

If we don’t have enough studies and we don’t know then why are you preaching that metabolic adaptation is a real thing

But muh metabolic adaptation

i believe theres mor ethan just the drop in metabolic rate in play here. many have gone through that post comp period where the body is trying to store as much fat as possible. this is also partly due to the response to large caloric feeds in dieted or non dieted people When healthy for example you have a cheat meal, and the metabolism speeds up short term, you dont store as much. but after say a comp diet after these cheat meals you dont get this short term metabolism spike your body is desperate to stockpile the inflow of calories so many things are probably different. fat storage hormones (liek cortisol) are higher, insulin sensitivity of fat cells, so many variables are favouring storing the excess calories compared to a nond ieted individual. The difference isnt just because a few hundred calorie differenc ein metabloism and thouisands of contest prep dieters can verify this from experience, the maths doesnt add up to how much fat gets stored if you only factor int heir metabolic rate decrease.

Didn't kevin hall find in the biggest loser study that they still had a metabolic adaption after a year??

@fuze59

3 жыл бұрын

Nevermind you answered it perfect ha.

An American saying kilos instead of pounds sounds really weird, anyways keep up the good work.

@highdefinitionfitness5847

3 жыл бұрын

You would think that Ahmerika would have moved away from the British Imperial system after independence. 😆😆 Talk about sloooow to adapt. He is speaking to the world NOT just Ahmerikans (USA)

@skateata1

3 жыл бұрын

I do kinda wish my country would move on to the metric system. When us american take science courses, it's like learning a new language when we have to use liters and grams.

@JTguitarlessons

11 ай бұрын

​@@highdefinitionfitness5847Sucks to be you, we're the world's best country for a reason :)

Jesus is the great healer and prayer is the best medicine. Stay strong.

no its real, otherwise bodybuilders woulndt need to eat rediculasly low calorie diets in the last month before a show.

fIRsT

Want a high impact paper? Controversial title!

Sir please change your background its too bright color. Best content on youtube love from India sir

I don't want metabolic adaptation to be real so it's not. Lalalala. I don't want to hear it.

If you don’t think it’s an illusion why did you put it in the title? 🤦‍♂️

@MultiBluedog123

2 жыл бұрын

Cause he’s reacting to title of the study

@madhisathya2766

Жыл бұрын

Man, how high do you have to be ? He referred to the title of the paper he was reviewing, not his own title. 🤦‍♂️🤦‍♂️🤦‍♂️

You have no proof of anything. All you want is to have followers.

@biolayne1

3 жыл бұрын

fuck you talking about?

@stargazerbird

2 жыл бұрын

He literally cites respected peer reviewed studies.

@madhisathya2766

Жыл бұрын

Keto Zealot spotted. 😂

Fortunately, I am not overweight. Consequently, this video was not helpful to me in any way.

Metabolism has been proven to drop no less than 40% on semi starvation (1500 cal) diets.