What Most People Get WRONG About Calorie Deficits (FAT LOSS TIP)
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- Опубликовано: 16 окт 2024
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Calorie Deficits For Fat Loss (Calories In Vs. Calories Out Explained)
Is “calories in vs. calories out” (CICO diet) a valid model for losing fat, or is it just a "myth" like many people try to claim these days? Do you really need a calorie deficit for fat loss, and do calories matter?
You'll commonly see this debate taking place nowadays in fitness circles...
Person A will say that in order to lose fat you need a calorie deficit in place by burning more calories than you take in. Person B then argues back that "calories don't matter" because "a calorie is not a calorie".
However, person B is making an error right off the bat, since a calorie is a constant unit of measurement that assesses how much energy there is in the foods we eat and in the tissues on our body. A calorie IS a calorie when it all comes down to it.
What IS true is that the body will process different foods differently depending on a variety of factors.
The actual calories are the same, but the food item they're "packaged up in" is different. For that reason, 2500 calories on paper from one given fat burning diet won't necessarily produce the exact same result as 2500 calories from a different diet as far as building muscle, losing fat and optimizing health is concerned.
The issue is that people will then take this information and make the massive, incorrect leap into saying that since food quality affects how calories are handled by the body, calories all of a sudden don't matter and calories in vs. calories out is a myth.
But what most fail to realize is that the way food quality affects fat loss is still a result of how it impacts the calories in vs. calories out equation.
For example, consuming more protein results in a higher thermic effect which directly affects the "calories out" portion of the equation. Eating more fiber causes less caloric absorption which affects "calories in". These are just two examples of many.
The bottom line is that body fat is stored energy, and to stimulate your body to break that fat down for use as fuel, you must create a calorie deficit. There is no way around that.
Saying that calories don't matter or that calories in vs. calories out is a myth is flat out false and is based on a misunderstanding of how CICO actually works.
Furthermore, food quality can only take you so far.
Once you have a decent fat loss diet in place that is based around nutrient dense whole foods, contains enough protein and fiber and is laid out in a way you can sustain, there isn't much you can do beyond that point to stimulate fat burning just based on food selection alone.
If eating clean is the ultimate answer to fat loss, what do you do when your progress inevitably stalls as you get leaner? Just continue eating cleaner and cleaner? That's obviously not realistic.
From there, it really is just about managing calories in vs. calories out and ensuring that you're in a net calorie deficit over time.
This doesn’t necessarily mean you must count every every calorie you eat, though most serious trainees probably will benefit from calorie tracking at least in the beginning stages of their program.
How many calories should you eat to lose fat sustainably?
A good range to aim for is about 300-500 calories below maintenance per day.
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Hi there Sean.... First thank you for the videos and the great information you provide us with, but as for the quiz... I have taken the quiz like 4 times already, always get the email saying that I will receive a plan within a couple of days but it never arrives.... I don't judge no one for not being able to make free costom plans for everyone that requires them since this is your job and like everyone out there you need to sell your product (im this case is related to the fitness industry) in order to make your income... But why offer something that you can't or won't give... That is not something you should do if you don't mind me saying.... Its legit for you to expect a profit from the fruits of your work but to mislead people into thinking they will have something that you wont provide, that is wrong.... I really like your content but i do think you should rethink this policy.... Cheers
Why is your neck tilted?
i just placed an order on the Real science bundle.
I track the calories, eat 2 g protein per Killo, and in the carb/fat ratio, its kinda what i want... some days i want lean meat... so the fats are lower than the carbs, oter days i need a more fat meat, then i lower the carb to affect the ratio.
I do not get bad when i dont eat to much carb. Usually eat most of my carbs 1-2 hours before the train. Becouse its the way i train better.
Im not in a rush to get lean... so my deficit its there daily, but its varys from 400 =600. In the end i dont feel hunger, train good and feel great thats the most important aspect to stick to the diet.
You lack some knowledge on calories and metabolic pathways.
The Truth About Calories | Jason Fung | Part 1
ruclips.net/video/9k23IUb7Jf8/видео.html
Stop Counting Calories to Lose Weight | Jason Fung | Part 2
ruclips.net/video/cPTSbAAktfs/видео.html
There's more value in this one single video than in most paid nutrition courses lol Great work Sean!
Mario and Sean have the best channel about fitness, body transformation etc.
Appreciate it Mario, thanks.
Yeah you are totally right. This is the most nuanced video I've seen on this topic by far.
Yeah to bad he's completely wrong.
@@miguelespejel2462 how so?
I showed my girlfriend Greg Doucette. But this guys knows just as much and wouldn't scare her with all the yelling.. really calm and straightforward.. I knew I subscribed to you for a reason
I showed my girl Greg and she was instantly turned off. I'm going to try showing her Sean
@@Cinderkin
.
Before anyone would bomb me here. I can also understand why Jeff was annoyed at Greg. Greg was taking too far sometimes. But the fake natties do need to stop even if they will not.
I think most people know more than Greg Douchette lol, most people want to help other's, not profit off treading on other's.
I blocked all Greg's videos from my RUclips feed... Never been happier. That dude is so annoying.
@@scottttym did he do anything specifically bad?
I lost over 100 pounds primarily by keeping a strict calorie deficit. I didn't make any big changes to my diet at first. For the majority of my weight loss, I still ate my fair share of shitty processed foods, but in smaller, closely tracked quantities. It was a miserable experience, but it got the ball rolling. Over time, I just naturally gravitated more towards healthier foods because they were more satiating. I'm sure it wasn't a recommended way to diet, but it worked for me.
I can personally 💯 confirm the calories in/out = weight loss.
Over 4 months i meticulously tracked (for my own interest) calories in and out. I tracked every article of food, and every calorie burned (using Samsung Health + Samsung Watch) with the most extreme precision I could.
I basically calculated that losing 1lb for me = ~3000 calorie deficit. Over a period from March to June I went from ~200 lbs to ~165lbs by maintaining a calorie deficit of between 2000 to 7000 per week.
I maintained the deficit thru
1) eating less in general
2) having a single 48-hour fast per week (and sometimes a 72 hour fast if my deficit was off track and exercise wasn't possible)
3) cardio & strength exercise if my deficit was off track, to get it back on track
I was NOT picky about the foods I ate. For instance, I still ate chips, candy, coke, the occasional beer, Pizza & wings (quite often), coffee with cream & sugar, etc.
As a test I went a few weeks where I did a straight hard deficit and no exercise, and other weeks where I maintained the deficit thru exercise
The most weight loss occurred on weeks where I had the most deficit, it was plain and simple.
What I ate, or how much I exercised; had no influence on weight loss. It was purely down to the calorie deficit.
For instance, from March 25 to April 7, I ran a deficit of 14000 calories, and lost ~5lbs that 2 week period, with the week of April 1 having basically NO exercise logged.
Now the really interesting thing is since July I adjusted my diet to meet >100% of daily macro and micro nutrients (especially fiber & protein), with 0.8g/1lb protein.
Despite maintaining a calorie surplus every week since July, I have not gained a single lb, still sitting at 165 despite actually having a low calorie surplus
@@Foof0811so, you actually disproved what you said you were 100% certain about? Since you gained nothing in a calorie surplus?
@@Foof0811thanks for sharing!!
I started really counting calories to lose weight. I went in with the idea that I can eat what ever I want but focus on the calorie in/out. Now I did this while also improving the quality of my food and exercise mostly running. I've lost 9 lbs in six weeks. I dont know how someone could argue that calories don't matter.
Same
Is my fitness pal great for tracking calories or no?
@@Steel_blue32 worked really well for me down 9 kgs since March
@@Steel_blue32 yes
Sean is making just over simplified generalizations based on his limited understanding of what people like Dr Jason Fung mean when they say calories don't matter. Very shallow understanding of Sean with complete disregard for science
Thanks for making this video I hate when Greg Doucette makes it sound like eating 2000calories in fast food will provide the same results as eating 2000 calories is high quality nutrient rich food
As far as fat loss, it is the same. But you’ll get less bang for your buck with the fast food
@@ickdon7999 Wrong. You can lose muscle instead of fat, still resulting in weight loss, but a worse body composition. I agree with the last part though, don't get fast food, it ain't worth it
@Classes S have you seen the labels when it comes to protein and micronutrients? Now when it comes to burgers and tocos, they surprisingly have a lot of micronutrients, but otherwise, it is crap. There is no way at maintenance or in a deficit that you can possibly make progress. Chronic fatigue, headaches, and sleep issues fuck really badly with recovery. I think we both agree, like it isn't inherently bad, it's just the fact the ratios are completely fucked over. We just disagree on the extent of it.
@@natereynolds2783 not true. There is protein in fast food so if you get enough calories it will be the same. You would be missing nutrition but where the calories come from will not cause you to lose muscle.
You can totally eat 2000 calories and include something from McDonald’s and lose fat. I have 5 years of experience with cutting since I am mainly In a calorie deficit only mindset. As long as your 2000 calories have enough protein it wouldn’t hurt to eat the McDonalds food if it fits into your calories.
I agree. I started the carnivore diet a year ago and started losing weight like crazy. When I looked into the calories, I found that a pound of beef is like 1100 calories, and very satiating. I started at 276 pounds, with working out and averaging at about 1600-2000 calories per day, I am now at 197.
Nice work man. Yeah, I don't think there's anything special about just eating beef - but it can work well for fat loss simply because of the lower calories/high satiation factor. And since it's an extreme elimination diet it can alleviate symptoms if certain foods are causing adverse reactions for someone.
@@Sean_Nalewanyj you are right there is nothing special about it, life is simple but people like you for whatever reason try so hard to overcomplicate things. Every other animal somehow knows exactly what to eat and there is not much variety in their diet to speak of. For whatever reason this genius think we should be eating all kind of foods dr around the world. Ridiculous.
@@miguelespejel2462 Woah, dude. Why the hate, man? He made a positive comment on this other dude's comment and here you come, storming in to shit on his parade. Why don't you take a chill pill and some deep, calming breaths, huh?
@@miguelespejel2462 he didn’t complicate it. Calorie in vs calorie out. Measure what you eat and stay under your TDEE! Boom done!
@@potatowaffle5653 what a reductionist and imbecilic way of thinking.
Ive been bodybuilding 23 years and coaching people for 15 years this is actually veryyy well explained i agreee
Getting serious about measuring your food is sometimes necessary if you've stalled out while trying to gain or lose weight. It's very difficult to accurately measure calories burned. But, you can clean up one side of the equation by knowing exactly whats going in your body, and that will get you closer to finding the right energy balance you need to reach your goal.
"Calories in vs calories out is not precise, so I'm gonna resort to intuitive eating because that's even more imprecise"
Logiks
Aaaaahahaha!!! 7 months later and you just made me LoL! *applause*
Not at all, if you cannot measure your portions with your eyes you are just blind or lying to yourself, if you eat an entire plate of pasta just cut it by half and replace that half with a dense soup a complete salad and some beans, done intuitive eating
@@royalecrafts6252 And why does that work? Because of calories in vs calories out I believe.
@@Pogaspm of course but I dont meassure my calories, just eat smaller and healthier, no need to waste time meassuring everysingle fucking calorie
@@royalecrafts6252 I agree. I'm just saying calories in vs calories out always works. And measuring caloric intake, as impractical as it is, is more precise than intuitive eating.
Tbh it's been so long I don't even remember what he says in the video, but what I've said sums it up.
I really wish I would have found your channel sooner. Coach Greg got me on the right path and has been great, don’t get me wrong. But your videos have literally answered so many of the exact questions I have had over the years and without all the extra crap I don’t actually care about.
Happy to hear man!
Watch Jordan Yeoh
That's exactly how I got here as well. Coach Greg calmed me down from the anxiety of not following 50 other youtubers' Workouts and once I had my head back, Sean got recommended to me, who is giving me more specific information that I need.
Same path. Started with athlean x as algorithm pushes you towards him. Turned to greg for the real shit, but not a fan of the presentation and all the drama anymore. Seans channel is great. I like his measured and far clamer style lol
@@simonh1791 Greg is whack I don't get how people watch him
As someone with an insanely high appetite, just changing up my diet to eating healthier didn't yield much results in terms of weight loss, I just maintained instead of increasing. When I finally started tracking calories the weight started dropping.
@Aaron Sanders Obviously.
@Aaron Sanders Duh!
@Aaron Sanders no, tracking data by itself burns a lot calories so you don't need to worry about eating fewer calories
@@nazizombie9774 Hahahaha
@@nazizombie9774 If only. I'd lose 5 pounds a day.
Agree, it all comes down to a balancing act of calories in vs calories out. And yes, eating a diet that consists of higher quality less processed foods that are less calorie dense, while having a more appropriate macronutrient profile to support your goals, with an overall higher fiber content will also generally help provide better overall results & support your overall health & fitness goals while working to reduce bodyfat.
Great video Sean! 💪👍
What? No, it doesn’t “all come down” to CICO. Sean literally went over this in minor detail in the first part of the video. That’s the general model, yes, but where those cals come from is important and hormonal effects and subsequent behavioural changes during stress and calorie deficit can make fat loss more difficult. Muscle mass maintenance and hypertrophy needs to be optimized and prioritized. Weight loss does not equal fat loss, at least in the short term to mid term. The body can dump muscle and store fat during a calorie deficit if you dont pay attention to the details (where the calories are coming from, having enough energy for resistance training, hormonal effects, etc), leading to weight loss but increase in sogginess and decrease in muscle mass. Sure, purely low calorie intake over a long enough period will have you dropping muscle first and then fat second, but I dont think the concentration camp look is what anyone is going for.
Good summary!!
And yes gaining or losing body fat ALL comes down to your Caloric balance. How you feel, how easy it is, how your other health/life markers behaves comes down to a lot more than just Calorie count. But fat loss/gain = the result of your caloric balance.
bless youtube for randomly recommending you to me. Never heard of you before but at least you're not saying bs
When I started eating clean I quickly realized the caloric difference between fastfood and home-cooked breakfast. I could go to McDonald's and polish off 1200 calories or more and be full (a bit overfill to be honest) vs. Oatmeal eggs and sausage at home and I couldn't finish my bowl. I average about 500 calories for breakfast if I eat at home. A single McDonald's sandwich has that (not even counting the drink and hashbrown or second sandwich if that's your thing). 🤯
First day eating a healthy breakfast , barely ate and got full lol I thought I was trippin
Thanks for the content! I just ate a whole pound of strawberries (couldn’t stop) lol Filled me up quite a bit and only 150 calories. Finding the right foods that are satiating and low in calories doesn’t have to be difficult. But sometimes it’s hard to see it that way.
Nice didn't know strawberries were lowcals!!
berries in general are fairly low cal
Yep berries are my go to fruit. Super nutrient dense and great calorie to volume ratio - especially strawberries.
A pound of strawberries versus 2 double-stuf Oreos.
The best berries are watermelons
5:18 this isn't stock footage, it is actually how Sean does his portion control. That is why he is looking so lean.
yeah he's got all the macros there lol
No shit.
@@zekenacho 🤨
I am losing weight and tracking my weight loss on My Fitness Pal. I was 330 pounds a year ago, then got to 310 and gave up after Keto. I went back at it hard in early September and by the time I saw a diet expert in late November at a doctor's office I got down to 277 on my own. They got me to understand the relationship between calories and macros. I went to their gym but since it's scheduled for only an hour once a week I could barely make much gains but it was a good starter. I did realize that I gained some muscle but I plateaued at 265 at New Years. Last week I joined a gym, retracked my calories to make sure I was in a calorie deficit, meaning WHOLE FOODS WITH HIGH PROTEIN, low fat, mid carbs, my weight dropped fast. I dropped down to 257 by this morning by less than 6 days which shattered my plateau.
Calorie deficit is what this is, calories in vs. calorie out. Building muscle not only burns calories, it pushes your metabolism through the roof for a while and increases your resting metabolic rate.
The science is simple and I love this channel overall. Great job!
Hey I eat 1700 calories, I'm 16 at 6,0 I was at 197 came down to 140 last month and now I'm at 130, I have muscles and abs but the problem is I want to increase my calories without gaining fat, basically return to maintenence calories but any advise?
I think you found the right macro combo. Its the same as mine. High protein, low or mid carb, low fat. That's how you shred weight the fastest. Its the only way for someone lean like me to reach that next level of lean. Stay on that macro content and you will get amazing results and much sooner. Don't forget to work out to strengthen your core.
how are you tracking calories burned in workouts accurately?
I remember a few years ago listening to an interview with a doctor in Canada who read over 2000 scientific articles about food and weight loss. His conclusion was that most of the articles were inconclusive. That it really did not matter what type of foods you ate as the body is amazing at extracting the nutrients it needs and pissing and shitting away the nutrients it does not need. In essence there really is no good or bad foods. The only thing he was able to say with certainty is if you eat more calories than you burn off you are gonna get fat. So I think a lot of what is being said in this video is quite true. I know in my own personal experience is in regards to weight loss and maintenance is you really have to say goodbye forever to attachment to excessive amounts of food. Or in other words "pigging out"!
There absolutely is good foods and bad foods lol. The rest is true though.
Thank you for this clarity, Sean. It's a shame that this video does not get enough views
Epic video. You've basically worded my thought process on food/eating in a non aggressive clear and understandable way. Clean up your diet first, see what's what, if you still want to lose more fat start looking at calories, pick foods with lower calories that fill you up more. If you want to get shredded, track calories. Calories always matter. Calories in vs calories out. Food selection affects calories etc etc. Simples. Again awesome video 💪
Legend says that every time anyone says, "calories in, calories out," Greg's left eye twitches.
HARDER THAN LAST TIME!
@@Siegbert85 HAHAHA 😂 killed me
... and Jason Fung has a mild stroke.
Lmaoo
😂😂😂😂😂 lol
This guy just takes the topics address by Greg Doucette and explains them in a much more comprehensive and articulate way. Nothing against Greg. The two channels compliment each other so you can get the same info. from the screaming guy or the cool, calm, collected guy. I like having the choice based on my mood 🙂
watch greg until your having a mental breakdown then watch this guy until you calm down, then back to the doc
Sean has been around for way longer than greg and has explained this in many of his videos. Ive been subscribed for 5+ years. Spend less time on greg “roid boy” doucettes page and comb through sean’s old videos.
Everything Greg says should be taken with a grain of salt since steroids have given him a bias.
@@tylerriggs95 he was natty for like 35 years
Appreciate the feedback! I should note though that I've been covering these topics on the channel for many years. I don't specifically take anything from Greg's videos though I am subscribed to him and watch his stuff on and off.
Man, your channel should have millions of Subs!
I hope everyone wakes up to themselves soon.....
Appreciate it Ben
This aged well
This is such a good explanation of the calories in versus calories out debate, where usually people are just simplistic. Food quality matters, but calories burned is the ultimate determination, that doesn't mean food quality is not important.
No it's not a good explanation. Yeah and how long were you able to maintain that? Sean's video is all bad advice and just plain wrong. Humans don't "burn calories". Calories are a measure of heat energy contained in foods. Humans don't convert heat energy to the chemical energy we require to function or store. Humans convert energy from food via CHEMICAL REACTIONS. The energy derived from these reactions is NOT equivalent to the caloric heat energy contained in the food. It's not even a close estimate. This is a huge misconception in the field of nutrition which is slowly being corrected by scientists like Prof. Bart Kay on his youtube channel. He has devoted an entire video to critiquing Sean's video. He's insulting in his delivery but his arguments are solid..... ruclips.net/video/g5C2lZHMUQg/видео.html
I know this is an older video but this is so refreshing to hear!
I lost 31lbs in 46 days by a calorie deficit.
What website did you get your maintenance weight?
hahahahahah
nearly a lbs a day 3500kcal in lbs of fat ............what did u do eat 300kcal a day lol callin bs
Did you cut your arm off?
No you didn't lol.
🙏🏼🙌🏼👏🏼 ❤️ You and Coach Greg are my top fitness gurus. You guys give NO B.S., COLD, HARD FACTS! Telling people what they NEED to hear not what they WANT to hear. I hope more people get the message, because once I learned this, boom 🤯I got my dream bod.
Except he's wrong on this particular issue. Humans don't "burn calories". Calories are a measure of heat energy contained in foods. Humans don't convert heat energy to the chemical energy we require to function or store. Humans convert energy from food via CHEMICAL REACTIONS. The energy derived from these reactions is NOT equivalent to the caloric heat energy contained in the food. It's not even a close estimate. This is a huge misconception in the field of nutrition which is slowly being corrected by scientists like Prof. Bart Kay on his youtube channel. He has devoted an entire video to critiquing Sean's video. He's insulting in his delivery but his arguments are solid..... ruclips.net/video/g5C2lZHMUQg/видео.html
Keto has taken away my mad cravings and mood swings..feel more stable mentally and my energy is also level and also.alot less hungry- I totally get why it can be a great insensitive to continue on keto..happily have a great way and feel toward creating a deficit.
Thank you for this balanced and rational approach. It is SO rare.
I dont' understand why people need to make everything into somekind of religion where only the extremes are supposed to be true.
Few examples of cult thinking:
"Only the way of the vegan shall set you free"
"It's only calories in, calories out, nothing else matters"
"It's only hormones which matter, not calories"
"Keto is the only way to eat if you want to stay lean"
"Only thing that matters is carbs and insulin"
"Meat is bad, only vegetables are good for you"
etc etc.
What I have learned over the years is this:
The truth is never in the extremes, it's always somewhere in the middle and it always "depends".
Another point I'd like to mention: different foods affect your hormones in different ways, which has a dramatic effect on fat burning. One of the reasons intermittent fasting is so effective, for instance, is that it keeps insulin levels low for long periods throughout the day. The instant we begin to consume foods that stimulate an insulin response (sugars, starchy carbs or large meals of any kind) our insulin levels rise which cause our fat metabolizing hormone levels to drop, which temporarily stops fat metabolism as well as creating hunger-cravings and binge eating when insulin levels drop before glucagon levels can rise again. Which means being mindful of food choices to keep insulin levels low can be beneficial for the purposes of maintaining fat metabolism.
Cheers
Yup, and longer fasts (48+ hours) will increase your serum ketone count to such an extent that you will breathe, sweat and pee calories out, so you not only decrease CI, you increase CO too (but of course, cannot train hard during a fast without losing muscle).
Appreciate your ability to highlight this nuanced issue. My wife listens to Fung and she says that he says that calories don't matter. That's a big difference to saying calorie counting doesn't work. Calorie counting is tedious and difficult and most people can't/won't do it. But it doesn't mean that calories don't matter. How could they not matter? Thanks for your in depth treatment of this subject.
Calories don't matter because if you eat a human species appropriate diet your satiety signals will work properly and you won't have to count calories. What a miserable existence counting calories is. It's not natural or sustainable. Sean's video is all bad advice and just plain wrong. Humans don't "burn calories". Calories are a measure of heat energy contained in foods. Humans don't convert heat energy to the chemical energy we require to function or store. Humans convert energy from food via CHEMICAL REACTIONS. The energy derived from these reactions is NOT equivalent to the caloric heat energy contained in the food. It's not even a close estimate. This is a huge misconception in the field of nutrition which is slowly being corrected by scientists like Prof. Bart Kay on his youtube channel. He has devoted an entire video to critiquing Sean's video. He's insulting in his delivery but his arguments are solid..... ruclips.net/video/g5C2lZHMUQg/видео.html
Sean, every single word sounds so reasonable. I love channels like yours, especially now when I'm in school to become a personal trainer. Keep up ✌️
Thank you!
One of my favorite expert Sean and Greg doucette
Before I adjusted the calories in vrs calories out, 01/01/2022 I weighed 325lb. Today I weigh 203lb. I have another 15 to 25 lb to lose and I will keep using the calories matrix because it has worked very well over the past 1 yr and 4 months or so.
great straightforward video! calories in/calories out is the primary driver of all body composition changes. In your 2,000 calorie example with various diets based on different foods the bottom line is none of those diets will help you lose bodyfat if that 2,000 calorie intake is higher than your maintenance/deficit number regardless of what foods they consist of. As always in the land of youtube fitness and nutrition things are made overly complicated in order to create content which I guess works out well for sensible no-nonsense content creators like yourself because then you have a golden opportunity to create your own new content debunking all those idiots lol.
I think one thing that a lot of people overlook is the bloating that certain foods can cause. For example, a lot of people don’t digest beef very well, which can cause your stomach to get backed up for days, which can cause your weight to go 3-4 lb. in a day. And I know some people will say that it doesn’t matter cause your body will get rid of it eventually, but the problem is some people frequently eat these kinds of foods, which means their stomach is constantly bloated.
Building on your comment, this also indicates a microbiome problem which will impact the absorption of all foods.
The energy content of expelled fecal matter in those discussions is kind of missing. It is very different person to person, and depends on diet, not on calories alone.
Also, red meat produces the same amount of insulin response as pasta. The goal of fat loss is to keep your insulin levels low so that your body can access stored fat. If your insulin levels are over 10 it is physiologically impossible for you to burn fat.
I love red meat but I had to cut it out because I had a month long stall. At the beginning of the month, I checked my insulin levels I was at about 7 by the end it was 19!!!!!! That is insanely high. I had no carbs or sugar. I was omad, in a calorie deficit. I ate salad, avocado, and steak. I gained 5lbs that month and stalled for 30 days.
After I saw that my insulin had risen to a 19, I knew something Was not adding up. I then learned about the insulin index of foods. I did a quick 48 hour fast. Insulin levels dropped to 8. The 5 pounds that fell off And my weight loss resumed. I cut out red meat, switch to duck, bacon, and shrimp. The weight loss kept rolling after that.
Been watching Sean Nal for along time now, hands down one of the best out there, no Bs , just pure honesty, to the point.
Another awesome upload :) I ate potatoes from 300 pounds to 200 (healthy bmi, middle range, yahoo). I didn’t realise they were the most satiating food, although I knew they were filling. Also after a few months of potatoes only I introduced berries, green vegetables, legumes, walnuts for omega 3, fish (not too often) and oats. (Took multi vitamins like b-12). I did measure all my food whenever possible to make sure I wasn’t overreating
Sticking to this diet really worked for me and I hope others take on Sean’s advice in this video too. You don’t have to be as super strict as I was but even if you were to replace several meals a week with highly satiating, whole foods I think you’d notice a big difference in not only your weight and fullness but your energy too
If that worked for you that's great, but I would prefer sticking to high protein foods if restricting like steak and potatos or chicken and broccoli. More protein helps keep your muscles and internals healthy. I'm sure if you started weight training you realized the importance of protein
“Hey Everybody” 😂😂😂
I lost my shit when I saw that lmfaoo
Hi Dr Nick.
Had to rewind that a couple of times 😂
Wtf was that?? Hit me out of nowhere 😂
😂😂😂😂😂😂
Watched this twice, so much good information. @9:22 that's where I'm at now. The first 15lbs fell off and now I'm at a plateau. Started tracking everything I eat and that really helped. Still loosing but not as fast, think I'm gaining muscle too. What a journey, and keeping science and math related keeps me interested. It's kind of like problem solving, which piques my interests.
Years ago I asked my doctor if he could recommend a diet. He said "take in less calories than you expend". Sounded like a good place to start
The easiest way to narrow down all the complications, yes
Man,3 weeks a go ,when I finally decided to download my fitness pal, start counting macros and calories, was the best fitness decision I've ever made,not to mention how eye opening! Who knew that 50 grams of almonds have 330 calories!!
Im already well versed in all these talking points and every now and then i still come back to this. Its just refreshing to listen to solid simplistic facts without the bs
So, eat quality foods and the adequate amount of calories for your goals. This really defies all of the nutrition myths and fad diets out there. Thank you for this!
One of the most intellectually advanced fitness RUclipsr/influencer, this guy knows his shit start to finish
Sean, would you do a video on slowed metabolism - and myths around it? Pretty please :3
Sean's quality is just always top notch. It's only a matter of time before he blows up
Thanks to you and a handful of other RUclipsrs I am 50lbs down! Thank you so much for the content. Heres to the next 50lbs *lifts glass of water*
So, how's it going?
I've watched quite a few of your videos, but mark this one down as the one that got my subscribe click. Honest info really makes a world of difference.
This single video helped me understand calories in calories out more than any research i did myself combined
Except he's wrong on this particular issue. Humans don't "burn calories". Calories are a measure of heat energy contained in foods. Humans don't convert heat energy to the chemical energy we require to function or store. Humans convert energy from food via CHEMICAL REACTIONS. The energy derived from these reactions is NOT equivalent to the caloric heat energy contained in the food. It's not even a close estimate. This is a huge misconception in the field of nutrition which is slowly being corrected by scientists like Prof. Bart Kay on his youtube channel. He has devoted an entire video to critiquing Sean's video. He's insulting in his delivery but his arguments are solid..... ruclips.net/video/g5C2lZHMUQg/видео.html
The best explanation I have heard yet - I keep having this argument with various idiots on the internet including Fung and his fan boys....even today there was a lunatic who claimed that the Laws of thermodynamics don’t apply to the human body and that rice & pasta (rather than calories) make you fat.
I haven't stepped foot in a gym for 5 years. Been living like a couch potato and drinking alot. 3 months ago I gave that up and started working out and eating a very strict diet. I got used to eating chicken broccoli and rice everyday. It's worth the gains I've made and the fat loss.
Thanks sean, I was 4 days into keto, but now I’m going to track the cals smartly and burn more than I consume, legend!
Sean, I think that you’re right but I also think that people like Jason Fung are right and the main difference is the target audience. Jason is working with a lot of very obese people who have T2D etc and loosing fat for them is about getting down from 400lbs or more. You are working with people who want a six-pack and to look shredded.
I think a “don’t worry about counting calories, cleanup your diet, eat whole food and less processed stuff” seems reasonable- and consuming less calories is a kind of ‘byproduct’.
When you’re pretty fit and pretty slim and want to get to that shredded body then it does make sense to me to promote tracking your diet much more closely and counting/recording/planning you diet based on calories is more reasonable.
I had to come back and rewatch this to process the information. I’m not as smart as everyone else, so it takes a few views to process it. Thanks for not deleting the video.
Yes, Energy In versus Energy Out is key. No energy deficit, no fat loss but insulin effects fat burning.
I walk 5 miles a day and lift heavy twice a week. I’m in the best shape of my life. Keep a caloric deficit of an average of 500 calories. 2 weeks in and I feel amazing.
This is the best explanation of this subject i’ve seen. I’ve tried explaining all these things to people but now I can just show them this video. Quality of food and calorie amount are two different subjects and while they are both related and factors to weight loss, they need to be isolated and understood separately. Eating nutritious food is of course important, but you can still get fat eating vegetables and lean meat if you overeat.
I wanted to as someone maybe you have the answers .. I’m currently 16st 10 and have been that weight for the last 7 weeks training I put the work in when I train and I eat the same every day I train and on off days I try to tone down carbs. I’m adding a 4 mile walk 5-6 days a week and an extra 2 mile on my jog do you Think I’ll still be able to put muscle mass on whilst losing fat I presume my body has done a recomp these last 7 weeks and would dare say 5lb has come off whilst 5lb has gone
@@achristfollowingturnbullma8237 yes just eat a high protein diet, stay in a deficit, and continue to train. Your body needs energy to build muscle but it can turn fat into energy and put that towards building muscle assuming you have enough protein and water consumption. As you get leaner you will have to start eating in a maintenance level or small surplus level to continue to build muscle, but I would not do that until you get to a good baseline body fat % like 18% or less. If you get to low teens body fat like 12% it starts to become hard to build muscle without eating a lot.
@@remingtonroberts6164 thank you for that
@@remingtonroberts6164Great comment. Thanks!
Maybe the best presentation on the reality of calories in vs out. Very clear, and should help those who are swayed by the fad diets and or micro focused diets. Well done!
I feel like once you start tracking macros and weighing foods everything kinda just falls into place and makes your goals alot easier to reach. Take the guess work out and get those gains 💪. Great video Brother
Man that thumbnail got me clicking right away! And the content was even better. Thank you for all the awesome info Sean!
I used to drive myself nuts trying to track protein carbs fat and fibre in relation to calories to lose weight. Now I ONLY track calories and it's made my life so much easier. I was 275lbs and I'm on 1200-1700 calorie diet and losing between 2-4lbs a week without exercise (tooth infection got me on the couch) My plan is to continue losing 2lbs or more a week (but be happy as long as I'm losing 1lb) my Goal weight is 230lbs by the end of the year. My dream weight is 220lbs.
220? Are you 8 feet tall or something?
Absolutely solid video sir, i’ll be recommending this one to others for reference.
The other “Fat loss tips” guides out there definitely do not hit the nail like you did here.
There was a time when I lost weight by hitting gym running etc, but it felt like a pain because felt like I’m working my ass off to keep weight off while others didn’t do anything and still were fit.
Yup, I can definitely relate.
Finally someone made it clarified the confusion. This makes lot of sense.
Thank you Sean, finally a YT fitness guy who puts it all together. People like Dr. Layne Norton Jeff Nippard and Greg Doucette have been saying this for years but you really show how "slippery slope" arguments are used to throw CICO out the window which is of course ridiculous. What always gets me is people will acknowledge openly that they limited their pet's food intake so the pet could lose weight (successfully) but when they are talking about themselves all of a sudden calories don't matter anymore -- the false rationalization is nuts.
Very nicely stated.
Calories in, calories out is the foundation.
A proper balance of micro, macro and fiber is the optimum.
Sean's content is too intelligent for RUclips ❤️👍
lol
Thank you! Finally someone that gets it right. It's really simple. Just set your daily calorie goal. Estimate your calorie intake by tracking your meals/snacks. As long as you are in a deficit you will lose weight. No need to do special diets.
Totally agree!! I was on keto for 2 years and over that period, I learned that keto was a great tool to manage my calories in vs calories out!
Always great content. Trusted and true
Basically a calorie deficit is required for a cut. There are just multiple ways people come up with to achieve that consistently. Great video!
so if i eat mc donalds everyday just on a calorie deficit will i still lose fat?
Yeah but you’ll be hungry as shit
Clear and to the point!!! Awesome video!!! I’m a new subscriber!!
Before I started using a tracking app, I had definitely bought into the "calories are a lie" idea but trying to focus primarily on changing food selection was really difficult and also wasn't giving me results. So I thought I'd give "calories in, calories out" a try just to see what would happen.
The app I use initially overestimated my calorie expenditure (I could tell, because I felt like I was stuffing myself every day and was not happy about it) and I gained a little weight. But after one adjustment putting me in a calorie deficit (I wake up hungry now which I haven't done in years, but I'm okay with that) the trend reversed in a very linear way and I have now lost a few pounds across the last month.
It really is that simple. I try to make gradual healthy adjustments in my food choices but don't obsess over carbs anymore and generally eat what I like, just a bit less of it, and the weight number is consistently going down. I would say it's like magic but actually it's just math 😂
Why do you think you initially leaned towards the idea that, _’calories are a lie’_ ?
@@-John-Doe- I think it was partially a skeptical view of programs like Weight Watchers, like I understood the tracking part but not the deficit part so writing down what you were eating just seemed pointless, but then I also started listening to the keto/fasting crowd a couple years ago. All their talk about controlling metabolism, insulin, and other hormones related to body fat was very convincing to me. They made it seem like "calories in, calories out" was far too simple when the body runs on such complicated processes.
To be totally fair to them, I don't think everything they say is outright wrong, just that they're getting people to focus on the wrong things. I also never fully implemented what they said I should do because keto is far too restrictive for me to stick to. So maybe it would have helped me, who knows. But still, I'm very glad I started listening to the people like Sean who continuously point back at the basics, because I haven't actually NEEDED to cut everything from my diet that I enjoy in order to get the results I want.
Love this no BS explanation & approach.
I liked keto but I got tired of losing weight and gaining it back easily, even with better food choices. I'm doing CICO and I'm overcoming my fear of good carbs. Losing weight and not gaining it back !
Man fung gets way too much hate, even he says you can't just binge on calories you will still get fat.
Lots of great info thanks man
From my experience what food I eat doesn't matter. I'm 21 and 156 lbs but 3 years ago I was 287. I just have to be in a deficit always. I don't expect this to last; am currently looking into liquid diets because I am picky. I supplement and deal with the stomach cramps and head fog. I have Chiari 1 and deal with the head fog with or without food anyways.
This 100% accurate!!! Thank you so much for this video!!! Explained so well!! 🙌🏼🙌🏼
Thank you, thank you, thank you! I've been teaching this for years, and it's so refreshing to hear it from someone else putting it straight.
Really grown to love this channel....
Probably the best breakdown of this topic I've seen. It gets so convoluted with competing interests Regardless of the variables impacting either side of the equation the net result is a positive or negative energy balance. 💪
Ive seen this guys channel before and never really listened for whatever reason but after actually listening and paying attention im mad at myself for not subscribing before today 🤦♂️, btw seeing marios comment made me actually listen and this guy is awesome #subscribed
Fantastic insight! Thanks again for what you do Sean! You've helped me a ton.
I used Sean's program and I hit 5 plates deadlift. His program is the best. If he made one for strongman or powerlifting I would buy it
Wow, this a great video. Really gets to the heart of it all.
Awesome advice and even better out to music. The only thing I would add is showing some people some good apps or macro calculators to use. Along with a short example. Some people are extremely new to all of this.
I fell for this trap in the past. So now i use the concept of both which works really well
Organic local potatoes
Pasture raised organic chicken breast
Organic grass fed whey protein powder (plain no additives)
Low fat free range sausages
Organic local eggs
These are my staples and due to the quality of them, i honestly believe they keep me more satiated than their conventional counter parts. Yes more expensive, but you cant put a price on the trajectory of your results
The best video I've ever watched in terms of breaking it all down.
Great video! What I've been wondering as well is, what's your take on metabolism? Is it really just genetics or can it be significantly altered? Also, how much of an effect does it really have on calorie expenditure? I'd love a video on that.
And a video on reverse dieting slowly to raise your TDEE.
Abbey sharp has a good vid on this ! It’s called how to fix a broken metabolism or somethin like that
Metabolism doesn't matter because if you eat a human species appropriate diet your satiety signals will work properly and your metabolism will function optimally. Sean's video is all bad advice and just plain wrong. Humans don't "burn calories". Calories are a measure of heat energy contained in foods. Humans don't convert heat energy to the chemical energy we require to function or store. Humans convert energy from food via CHEMICAL REACTIONS. The energy derived from these reactions is NOT equivalent to the caloric heat energy contained in the food. It's not even a close estimate. This is a huge misconception in the field of nutrition which is slowly being corrected by scientists like Prof. Bart Kay on his youtube channel. He has devoted an entire video to critiquing Sean's video and talks about the human species appropriate diet on his channel. He's insulting in his delivery but his arguments are solid..... ruclips.net/video/g5C2lZHMUQg/видео.html
Mannnn saving peoples time with valid information!! Thank you 💯💯💯
Been on a calorie deficit for about a month and a half, and I'm down 11 lbs. Lost strength on my bench, but everything else has remained the same, and I'll definitely be able to keep this up for the remaining 2 months
Just make sure your protein intake is decent and pinpoint your maintenance and then no more than a 1000 calorie deficit ( 2 lbs per week) to maintain as much muscle as you can so you'll look better in the end . Finding caloric maintenance for when you want to start adding muscle without too much fat. You can do this !
You ever find that one video so good you immediately check out the rest of the channel........ this the one
Hi Sean, definitely the most knowledgeable and straight talking guy out there. Q. If you are getting adequate protein but wanted to take in some carbs for protein sparing ; is there a rule of thumb for amount of carbs ? Paul
Great vid! In losing fat calories is still king, people who say otherwise want to sell you something, want to sound profound or just simply misinformed. The real problem in losing fat /weight is metabolic adaptation. That's why most people give up before reaching their goals.
I can hear Coach Greg yelling in the background 🤣
saying,,,NOOOOO!!
Great video Sean lots of solid info dispelling many myths
My eating is cleaned up. Been like that for almost 7-10 years since getting out of the military. Maybe a cheat lemonade or cupcake once a week and eat out twice a month, but I have been tremendously happy with my fat to muscle ratio. 12-14% body fat. Maybe if I start counting my calories and stop treating it as a nuisance I can possibly achieve 9-10 body fat if not smaller. Not aiming for bodybuilding or immensely shredded. Just a healthy somewhat large guy.
Maybe I should start counting and see what happens after a year. Just have to do my best to not get bored after a week or two of recording and just ditch the whole idea.
100% agree. Calorie counting is a other tool in your weightloss toolbox.
Ive got alot to lose, but right now, my loss is about 3.5lbs a week for the past 7 weeks with about 3hrs of cardio a week, if that. Getting your diet right, getting your sleep in, and Strength training hard will shed fat off you.
I got another 80lbs to go, so another 22 weeks or so…then I can go into a maintenance mode, glorious maintenance mode
Hey Sean,
I have been following your videos for quite sometime now and I think you’re doing a wonderful job sharing great information and spreading awareness about misinformation. Calling out BS is great but personally I find it exhausting to listen to. I come to your channel to listen to the useful content you got and not the useless contents from other channels. When you constantly start your videos by pointing mistakes of your fellow RUclipsrs it makes the vibe of your videos really negative/toxic and sometimes it makes jt really hard to focus on the great content you share. I am sure that’s not what you intend to do.
Thanks!
Keep doing the good work! Cheers :)