1. To lose weight and eventually belly fat you must stay in a calorie deficit. www.ncbi.nlm.nih.gov/pubmed/18025815 pubmed.ncbi.nlm.nih.gov/1734671/ 2. A 2014 meta-analysis found that weight-loss programs including calorie counting produce, on average, 7 pounds (3.3 kg) more weight loss over one year than those that don’t. www.ncbi.nlm.nih.gov/pmc/articles/PMC4237119/ 3. According to the satiety index potatoes are seven times more satiating than croissants. www.ncbi.nlm.nih.gov/pubmed/7498104 4. “All meals led to comparable quantities of food intake while energy intake was significantly lower after potatoes” pubmed.ncbi.nlm.nih.gov/17497076/ 5. Foods that are high in sugar and the calories they provide tend to go on top of the calories that people have already taken in for the day. www.bmj.com/content/346/bmj.e7492 www.ncbi.nlm.nih.gov/pubmed/23966427 6. Research shows that increasing your diet’s satiety index is a reliable way to lose fat without having to track your calories or feel starved. pubmed.ncbi.nlm.nih.gov/30945414/ 7. “Intention-to-treat (ITT) and completers analyses showed that the SW group lost more weight than the SC group [ITT: -5.9% (95% CI: -4.7%, -7.2%) compared with -3.5% (-2.3%, -4.8%), P < 0.05; completers: -6.2% (-4.8%, -7.6%) compared with 3.9% (-2.5%, -5.2%), P < 0.05]. The SW group reported greater control over eating and more motivation to continue the program compared with the SC group.” - SW refers to Slimming World, which is an ad libitum diet that allows for unrestricted amounts of low energy-density foods - SC refers to the NHS Standard Care weight loss program. pubmed.ncbi.nlm.nih.gov/30053284/ 8. Filling up the stomach with low energy density foods can aid fat loss in the same way as a method in which surgeons implant an inflated balloon inside the stomach, to occupy space and lead to fat loss. pubmed.ncbi.nlm.nih.gov/3414573/ 9. Focusing on foods that supply the fewest calories per 100 grams and You'll see superior fat loss results because your diet will be more satiating pubmed.ncbi.nlm.nih.gov/22262161/ pubmed.ncbi.nlm.nih.gov/29504262/ pubmed.ncbi.nlm.nih.gov/7625339/ 10. Foods high in protein raise various satiety hormones, such as Peptide YY, cholecystokinin, and GLP-1 while at the same time lowering the hunger hormone ghrelin. www.ncbi.nlm.nih.gov/pubmed/16400055 www.ncbi.nlm.nih.gov/pubmed/16950139 www.ncbi.nlm.nih.gov/pmc/articles/PMC4625980/ www.ncbi.nlm.nih.gov/pubmed/16469977 11. Consuming more protein led the participants to consume, on average, 441 fewer calories per day, which produced an average weight reduction of 11 pounds in 12 weeks. "An increase in dietary protein from 15% to 30% of energy at a constant carbohydrate intake produces a sustained decrease in ad libitum caloric intake that may be mediated by increased central nervous system leptin sensitivity and results in significant weight loss." “spontaneous energy intake decreased by 441 +/- 63 kcal/d.” pubmed.ncbi.nlm.nih.gov/16002798/ 12. “When energy intake is ad libitum, mean values for published studies indicate that consumption of an additional 14 g/day fiber for >2 days is associated with a 10% decrease in energy intake and body weight loss of 1.9 kg over 3.8 months.” pubmed.ncbi.nlm.nih.gov/11396693/ 13. Viscous or solid foods are generally better at satiating hunger than those with a low viscosity. pubmed.ncbi.nlm.nih.gov/22258267/ pubmed.ncbi.nlm.nih.gov/19629055/ 14. Nuts are no more satiating than baked goods with the same macronutrient content. www.mdpi.com/2072-6643/9/8/807 15. Grain, beans, and pulses tend to have a poor satiety index, and they often do not reduce energy intake more than white bread. onlinelibrary.wiley.com/doi/full/10.1002/oby.20782 16. “Relative to cookies, watermelon elicited more (p < 0.05) robust satiety responses (lower hunger, prospective food consumption and desire to eat and greater fullness). Watermelon consumption significantly decreased body weight, body mass index (BMI), systolic blood pressure and waist-to-hip ratio (p ≤ 0.05). Cookie consumption significantly increased blood pressure and body fat (p < 0.05)” www.mdpi.com/2072-6643/11/3/595 17. “Meal energy intake was significantly less in the water preload condition as compared with the no-preload condition (500+/-32 vs 574+/-38, respectively; P=0.004), representing an approximate 13% reduction in meal energy intake” pubmed.ncbi.nlm.nih.gov/18589036/ 18. We consume, on average, 10 percent more calories when we're eating while distracted. pubmed.ncbi.nlm.nih.gov/23446890/
This guy is really trying to change peoples lives for free. All I hear is calories and keto, but the information provided here is some of which I've never even heard of. Thank you, from the bottom of my heart. I just lost 25 pounds and am ready to begin body building and want to follow a healthy diet that's doable. While still losing fat. I'm going to give it a go
To the people say he talks to much give him a break. He has to make at least a 10 minute video to max profit and less than 15 so you idiots won’t get distracted. And it’s free info.
Your absolutely right, this is common sense but most people just dont know how to apply it like me, so these videos are very helpful but for every good thing in life there comes and equal amount of haters. I personally am considering joining up to see how it works out for me.
Idk what to do I’m trying to cut hard, and when I avoid carbs and sugars that seems to work best, but at the same time the body needs carbs, I’m lost lmao
@@Calebmepapi You can get your carbs from fresh produce. Much harder to overeat. The refined carbs, sugar in particular, just make it way too easy to eat more than you need to keep your blood sugar levels normal and glycogen levels nominal.
Great video! We are both in our 80's and are all about healthy aging. Getting older does have to mean getting sicker. We still strive for a strong body, a calm mind, & a positive outlook. Plant-based for years. Thanks!
Effective Tips to Lose Belly Fat (Backed by Science)👍👍 Eat plenty of soluble fiber. Avoid foods that contain trans fats. Don't drink too much alcohol. Eat a high protein diet. Reduce your stress levels. Don't eat a lot of sugary foods. Do aerobic exercise (cardio) Cut back on carbs - especially refined carbs.
@@Kane6676 ive tried to lose weight for 5years now... ive built up my cardio- i have run in 16 marathons now. Ive built up my strength - i can lift significantly more in gym. But i'm still 10kg overweight :(
This really makes sense! I was wondering what I was doing wrong since I stopped losing weight after four months of steady dropping weight. There was some things I stopped that I was overlooking. Some of these pointers were helpful.
Just last night I was craving junk food. I don’t have it around, so I couldn’t eat it. Most people are simply reacting to their emotions. Just remember that emotions come and go.
There's such thing as moderation, instead of 3cookies, try just one or a half a cookie, . I only need to lose 15lb. An moderation works for me, I have will power if u don't problem not for u
A simple little trick is to just drink a glass of water 30 minutes before any of your meals. You will find you have less appetite and will eat smaller portions because some of your stomach is already full. Water has no calories in it! No need for complex BS or certain foods at certain times, exercises.
To sum it up: Avoid food that are delicious BUT not nutritious... more veggies, plenty of water and of course intermittent fasting.. Eat good and you'll feel good
Intermittent fasting did exactly fuck all to my weight. I was on 18:6 for 3 months and lost maybe 2 kg. I have lost 15kg over same period the last time I was cutting weight, without any intermittent fasting.
Nowhere in this video does it say anything about I.F. Unless you're trying to drop below the 15% body fat mark, I.F. will most likely cause more problems than not for MOST people.
The “not eating food in front of TV or distraction “ is REAL. I get hit by that so much. I don’t notice how much I’m eating since I’m not focused on it and always end up getting myself so full that it hurts
For me it's the exact oposite: When I'm distracted while eating I eat so much slower, making me feel full earlier. However I usually prepare / portion out the amount of food I planed to have and when that is eaten it's eaten and that's it
Idk if you’ll see this comment but bro been watching your videos for awhile now and I’ve taken so many great tips from you I’ve been cutting for about 3 weeks now with a lot of help from your videos and it’s been great I have so much more energy cause I’ve been eating more fruits and vegetables especially kale and spinach my protein intake is pretty high and my workouts have been amazing I’m feeling an all time best body wise and I’m close to this 6 pack I wanna say thank you man🙏🏼
About time finally a food intake video with the science behind it and not just someone behind it just looking for you to sign up to a plan or monthly fee well done 👏
Another thing that satiating is intermittent fasting. Especially the advanced ones like OMAD and warrior diet. I’d totally combine everything you said with IF. I lose weight much easier with OMAD even if I have refined processed food because I still get satiated eating less.
Thanks for all the info. I really like how you not only say what to and what not to do/eat. But also explain why its important. It makes it a lot easier to understand for those of us new to it all. 👍
One thing to all the people out there who are trying to loose weight, I.e, there is no shortcut or one simple way available to reduce weight. It's all about your hussel grinding dedication n perserverance
1. set you CAL number for loss, maintenance and gain. 2. Eat a little protein 20%, a little fat 20% and a lot of carbs 60% 3. lift heavy. / High protein, moderate carb diets are inferior to low protein, high carb diets (for muscle building).The body only needs a little protein for repair and growth. But it needs a lot of energizing carbs to sustain a good workout, which is the only way to stimulate growth.
Eat foods that are highly satiated. More veggies n fruits more protein. Less of foods that are less satiated. Less snacks, less juices. Drink more water; Drink before eating.
First of all, I want to thank you for your videos I have lost 35 kg only using your diet advice and am only missing 10 kg to reach my nominal weight. But now I have stopped and would like to start exercising but unfortunately have exam difficulty in doing so as I suffer from suicide headaches and violent migraine attacks and can not stand to get my blood pressure rises too much so you have some good ideas for exercises that are not so hard on the body but which can help to tighten up the body
I stopped counting calories a while back. Knowing how much I can eat impacts how much I want to eat. For me, Focusing on satiety is easier when I’m not trying to fill in every single calorie.
Can you please make a video about workingout while doing night shifts at work ? I really want to know your expert opinion on this. I keep loosing my gains every time I work at night (1 every 3 weeks). This week I lost 2,5 kg...
Dude ; thanks for the advice. Didnt really know what it was called , or that it was even a "thing" , but apparently ive been on both intermittent fasting AND the "eat when your hungry" diet(s) since highschool ! Since school gave out cereal and high calorie lunch foods , I weighed in at 189 ('08) . but ever since then , ive been "stuck" between 155-157 . only fat i have is that thin layer that covers my lower 4 abs , and a bit of love-handle. Good tip for sugar cravings ; if you like chocolate candies of any kind = take a small piece and just let it melt on your tongue. NO CHEWING! Just let a tiny piece melt in your mouth and SAVOR it!
Sir people recommend taking maltodextrin during bulking. What is your say on this. What is the safe dosage if you recommend it. Lots of love from India 🇮🇳
Lost 35 pounds by just cutting calories still eat whatever I want just not sugar at all to 90% atleast. Lost it slowly over 7 months. Eating 1500-2000 calories per day.
In other words: just fill up your stomach with low calorie foods that are dense and voluminous to stay satisfied and satiated. Some low calorie foods are strawberries (96 calories for 25 strawberries!), green veggies, lettuce, watermelon, NuPasta (NuPasta is a brand of pasta which is only 25 calories per packet, you should be able to get it at a local store), non-whole grain or whole wheat breads (use light rye bread or some other bread which is lower than or 80 calories). And remember, high satiety foods like oats aren’t satiating unless you eat a Lot of them, so eat foods which will fill your stomach up to the top.
Eat until you're satisfied not until you're full, these are two different things, your stomach will shrink and you will eventually get fuller faster and satisfied before that.
Ive been using this method of eating now for about a month. I am recovering fro. Heart surgery(due to accidental high voltage electrocution ) so heavy excercise is not yet an option. Just following the diet and walking my dog a few times a day for about 45mins at a time, ive gone from 259lbs to 241lbs. Ive also een counting calories, with a phone app that makes it quite easy and convenient. Still going though, as i want to get back to my pre-surgery diet of 200lbs(6'2" tall). So yeah, it definietly works if youre willing to commit and put the effort in to avoid just eating whatever is around and quick all the time. I do still have the odd treat like a wagyu steak or some cinnamon sugar on an apple but even those arent that bad for you.
Ive been on the hollidays here in the Uk for this week and ive got to say ive failed on food. Ive still been strength training but i have eaten a tonne of rubbish i.e chocolate, pizza, biscuits and now Im feeling rubbish like ive failed on all my gains. Oh well i guess id better get my ass back on a deficit and crank up the training for a few weeks. Great advice and video's.
First just cut all sweets, fast food, gas station snacks, soda ect. Out of your diet before restricting calories. Go for a month or two without eating any of that junk and once you’ve found better options and know what foods you need to supply your body, cravings won’t be a problem when you start restricting calories. I’ve been obese for the majority of my life and the only time I’ve dealt with cravings was when I didn’t exercise and just ate anything I wanted. I stopped desserts really early. I stopped Soda at 15. Stopped Chips at 17. Then heavily cut down on fast food. I might really want a burger and some buffalo wings every now and then but that’s not bad I eat clean 90% of the time, I’m steady losing weight and haven’t had a single craving. Don’t overthink it. Eat a little less. Replace junk with nutritious food. Have patience
This is just another word for low carb or keto diet...which includes mostly protein and fat food sources, which are high in satiety. I get full very fast on a low carb diet (20-30%), which controls any weight gain.
What if I "desire" to eat 4 pizzas or 2 shawarma a day? Will that help? Ofc not. The term doesn't really apply, because you have to eat AS MUCH as you desire, but not WHAT you desire. That's is not truly "as desired". For most people, desire is about quality, not quantity, when it comes to food. We value food based on taste and texture, not nutrition and satiety.
![Summer Walker - Heart Of A Woman [Official Lyric Video]](http://i.ytimg.com/vi/SFddctbZzw8/mqdefault.jpg)
1. To lose weight and eventually belly fat you must stay in a calorie deficit.
www.ncbi.nlm.nih.gov/pubmed/18025815
pubmed.ncbi.nlm.nih.gov/1734671/
2. A 2014 meta-analysis found that weight-loss programs including calorie counting produce, on average, 7 pounds (3.3 kg) more weight loss over one year than those that don’t.
www.ncbi.nlm.nih.gov/pmc/articles/PMC4237119/
3. According to the satiety index potatoes are seven times more satiating than croissants.
www.ncbi.nlm.nih.gov/pubmed/7498104
4. “All meals led to comparable quantities of food intake while energy intake was significantly lower after potatoes”
pubmed.ncbi.nlm.nih.gov/17497076/
5. Foods that are high in sugar and the calories they provide tend to go on top of the calories that people have already taken in for the day.
www.bmj.com/content/346/bmj.e7492
www.ncbi.nlm.nih.gov/pubmed/23966427
6. Research shows that increasing your diet’s satiety index is a reliable way to lose fat without having to track your calories or feel starved.
pubmed.ncbi.nlm.nih.gov/30945414/
7. “Intention-to-treat (ITT) and completers analyses showed that the SW group lost more weight than the SC group [ITT: -5.9% (95% CI: -4.7%, -7.2%) compared with -3.5% (-2.3%, -4.8%), P < 0.05; completers: -6.2% (-4.8%, -7.6%) compared with 3.9% (-2.5%, -5.2%), P < 0.05]. The SW group reported greater control over eating and more motivation to continue the program compared with the SC group.”
- SW refers to Slimming World, which is an ad libitum diet that allows for unrestricted amounts of low energy-density foods
- SC refers to the NHS Standard Care weight loss program.
pubmed.ncbi.nlm.nih.gov/30053284/
8. Filling up the stomach with low energy density foods can aid fat loss in the same way as a method in which surgeons implant an inflated balloon inside the stomach, to occupy space and lead to fat loss.
pubmed.ncbi.nlm.nih.gov/3414573/
9. Focusing on foods that supply the fewest calories per 100 grams and You'll see superior fat loss results because your diet will be more satiating
pubmed.ncbi.nlm.nih.gov/22262161/
pubmed.ncbi.nlm.nih.gov/29504262/
pubmed.ncbi.nlm.nih.gov/7625339/
10. Foods high in protein raise various satiety hormones, such as Peptide YY, cholecystokinin, and GLP-1 while at the same time lowering the hunger hormone ghrelin.
www.ncbi.nlm.nih.gov/pubmed/16400055
www.ncbi.nlm.nih.gov/pubmed/16950139
www.ncbi.nlm.nih.gov/pmc/articles/PMC4625980/
www.ncbi.nlm.nih.gov/pubmed/16469977
11. Consuming more protein led the participants to consume, on average, 441 fewer calories per day, which produced an average weight reduction of 11 pounds in 12 weeks.
"An increase in dietary protein from 15% to 30% of energy at a constant carbohydrate intake produces a sustained decrease in ad libitum caloric intake that may be mediated by increased central nervous system leptin sensitivity and results in significant weight loss."
“spontaneous energy intake decreased by 441 +/- 63 kcal/d.”
pubmed.ncbi.nlm.nih.gov/16002798/
12. “When energy intake is ad libitum, mean values for published studies indicate that consumption of an additional 14 g/day fiber for >2 days is associated with a 10% decrease in energy intake and body weight loss of 1.9 kg over 3.8 months.”
pubmed.ncbi.nlm.nih.gov/11396693/
13. Viscous or solid foods are generally better at satiating hunger than those with a low viscosity.
pubmed.ncbi.nlm.nih.gov/22258267/
pubmed.ncbi.nlm.nih.gov/19629055/
14. Nuts are no more satiating than baked goods with the same macronutrient content.
www.mdpi.com/2072-6643/9/8/807
15. Grain, beans, and pulses tend to have a poor satiety index, and they often do not reduce energy intake more than white bread.
onlinelibrary.wiley.com/doi/full/10.1002/oby.20782
16. “Relative to cookies, watermelon elicited more (p < 0.05) robust satiety responses (lower hunger, prospective food consumption and desire to eat and greater fullness). Watermelon consumption significantly decreased body weight, body mass index (BMI), systolic blood pressure and waist-to-hip ratio (p ≤ 0.05). Cookie consumption significantly increased blood pressure and body fat (p < 0.05)”
www.mdpi.com/2072-6643/11/3/595
17. “Meal energy intake was significantly less in the water preload condition as compared with the no-preload condition (500+/-32 vs 574+/-38, respectively; P=0.004), representing an approximate 13% reduction in meal energy intake”
pubmed.ncbi.nlm.nih.gov/18589036/
18. We consume, on average, 10 percent more calories when we're eating while distracted.
pubmed.ncbi.nlm.nih.gov/23446890/
What if i blend chicken as pest.... & then eat to make it easier..... Any difference?
Just look at how the last caveman does it on his channel
Plz keep your videos a little short
mans really gave us a bibliography 😌😌
This guy is really trying to change peoples lives for free. All I hear is calories and keto, but the information provided here is some of which I've never even heard of. Thank you, from the bottom of my heart. I just lost 25 pounds and am ready to begin body building and want to follow a healthy diet that's doable. While still losing fat. I'm going to give it a go
No lies Detected 👌
Good job
I watch this guy everyday all the others are knobs
i'm so proud of you
Wow so good for you. I am about 30 pounds overweight. What was your situation and did you do any workouts to burn fat and lose weight?
To the people say he talks to much give him a break. He has to make at least a 10 minute video to max profit and less than 15 so you idiots won’t get distracted. And it’s free info.
FACTS! 🔥
Ppppp
⁴
Yup, and most of the people complaining are the ones that'll watch someone else play a video game for hours
Your absolutely right, this is common sense but most people just dont know how to apply it like me, so these videos are very helpful but for every good thing in life there comes and equal amount of haters.
I personally am considering joining up to see how it works out for me.
Lose belly fat short answer:
1. Eat healthy
2. Calorie deficit/eat maintenance calories (depends on your goal)
3. Exercise/weight training
I can shorten that even more...
Burn more calories than you consume.
I can shorten that even more than more. 80% diet 20% work
Don't eat just drink blended food 700ml. If it don't pour it's not a drink?
Higher protein, higher fiber diet, nutritionally dense, calorically low whole foods, drink water before every meal. Skip the refined carbs and sugars.
Idk what to do I’m trying to cut hard, and when I avoid carbs and sugars that seems to work best, but at the same time the body needs carbs, I’m lost lmao
@@Calebmepapi You can get your carbs from fresh produce. Much harder to overeat. The refined carbs, sugar in particular, just make it way too easy to eat more than you need to keep your blood sugar levels normal and glycogen levels nominal.
@@Calebmepapi eat slow carbs and do it less often
Great video! We are both in our 80's and are all about healthy aging. Getting older does have to mean getting sicker. We still strive for a strong body, a calm mind, & a positive outlook. Plant-based for years. Thanks!
Go git em tiger!
I wish everybody who is reading this a successful life💪🏿🔥💯
Same to you man 🖖🏾❤️
My guy☝🏽
Same to you brother❤💪🏽
You too!
God Bless you bro and stay rooted in Christ for He is your strength
Counting calories worked for me.
I've lost 15 lbs (7kg) in 2 months.
Good job bro ! Stay healthy 🙌
yes, me too! even though i still eat unhealthy and i often "out of calories", but i still can lose 8 kg in almost 3 months:)
good to see many people learning and spreading coach Greg's diet plans
Effective Tips to Lose Belly Fat (Backed by Science)👍👍
Eat plenty of soluble fiber.
Avoid foods that contain trans fats.
Don't drink too much alcohol.
Eat a high protein diet.
Reduce your stress levels.
Don't eat a lot of sugary foods.
Do aerobic exercise (cardio)
Cut back on carbs - especially refined carbs.
Thank you!
Hey I do all that and I’m still fat. So what now
@@Kane6676 ive tried to lose weight for 5years now... ive built up my cardio- i have run in 16 marathons now. Ive built up my strength - i can lift significantly more in gym. But i'm still 10kg overweight :(
@@Kane6676 Try Fasting your Hormones are not imbalance wich is making your body not burn fat for energy
Maciej P ya I feel ya man. Genetics suck and these “ experts” won’t acknowledge that
This guy kicks ass! Extremely knowledgeable, and not afraid to share. Thank you!
He said a few words I really didn't know. This guy is good. I'm learning.
Eat lots of meat protein, veggies, fruit, and potatoes, drink lots of water especially before meals.
Fruits?? No thanks..
Marko Pantner bruh fruits are healthy,you won’t die from “fructose”
@@Freedom-kl8rt Fruits are healthy
Plants have plenty of protein.
This really makes sense! I was wondering what I was doing wrong since I stopped losing weight after four months of steady dropping weight. There was some things I stopped that I was overlooking. Some of these pointers were helpful.
Just last night I was craving junk food. I don’t have it around, so I couldn’t eat it. Most people are simply reacting to their emotions. Just remember that emotions come and go.
There's such thing as moderation, instead of 3cookies, try just one or a half a cookie, . I only need to lose 15lb. An moderation works for me, I have will power if u don't problem not for u
100% true thanks for your share I appreciate that
Jussie Smollete went out at 2am in freezing temperature to get subway… just saying when people want junk they will go the extra mile
You only live once, but if you do it right, once is enough.” ...
I like that
Facts!
Wrong to strong
S
This guy the last caveman did it with finesse
A simple little trick is to just drink a glass of water 30 minutes before any of your meals.
You will find you have less appetite and will eat smaller portions because some of your stomach is already full. Water has no calories in it!
No need for complex BS or certain foods at certain times, exercises.
To sum it up: Avoid food that are delicious BUT not nutritious... more veggies, plenty of water and of course intermittent fasting.. Eat good and you'll feel good
Intermittent fasting did exactly fuck all to my weight. I was on 18:6 for 3 months and lost maybe 2 kg. I have lost 15kg over same period the last time I was cutting weight, without any intermittent fasting.
@@williamjamessidis5744 it also depends on what food you eat, not just IF alone..
@@joannadelarmente5693 it ONLY depends on what and how much food you eat, so basically depends on you keeping a strict diet with or without it.
Nowhere in this video does it say anything about I.F. Unless you're trying to drop below the 15% body fat mark, I.F. will most likely cause more problems than not for MOST people.
The entire video, drink water, eat more vegetables, fruits, and fish. BOOM, science proven what common sense has told you for years.
Thanks bro
Thank you this guy talks to much
And turkey chicken
science based information. "Research shows" means nothing without a referenced study. Good luck in the future, Fatty.
Thx bro!!
The “not eating food in front of TV or distraction “ is REAL. I get hit by that so much. I don’t notice how much I’m eating since I’m not focused on it and always end up getting myself so full that it hurts
For me it's the exact oposite: When I'm distracted while eating I eat so much slower, making me feel full earlier. However I usually prepare / portion out the amount of food I planed to have and when that is eaten it's eaten and that's it
I stay watching this mans videos I’ll even repeat watch some the content is truly helpful THANK YOU!
Idk if you’ll see this comment but bro been watching your videos for awhile now and I’ve taken so many great tips from you I’ve been cutting for about 3 weeks now with a lot of help from your videos and it’s been great I have so much more energy cause I’ve been eating more fruits and vegetables especially kale and spinach my protein intake is pretty high and my workouts have been amazing I’m feeling an all time best body wise and I’m close to this 6 pack I wanna say thank you man🙏🏼
No cap, bro u got 1 of the best health channels out there.. u should do a team up with The Minister of wellness.. I learn a lot from u guys💪🏾
About time finally a food intake video with the science behind it and not just someone behind it just looking for you to sign up to a plan or monthly fee well done 👏
Counting Calories and Macros Is Great! I've Lost 14 lbs In 4 Weeks So Far
How are you doing now?
Akshay Kumar is there!!!!!!!!!! no Nepotism Great going Gravity transformation
And Paresh Rawal tooo
Nhi😂 pichli vid me selmon bhoi tha😂
Ranveer singh too
Indian market
I legit lost 30 lbs. eating watermelon for lunch everyday over 7 months. Plus it’s so good.
It works! Getting water and being full and fiber..win/win plan
Another thing that satiating is intermittent fasting. Especially the advanced ones like OMAD and warrior diet. I’d totally combine everything you said with IF. I lose weight much easier with OMAD even if I have refined processed food because I still get satiated eating less.
Sweet video. Max is the real deal. Every single point Max made has referenced research articles from top sources.
Your weight-loss tutorials are great and easy to follow. Thanks. What about foods like beans and pulses?
Thanks for all the info. I really like how you not only say what to and what not to do/eat. But also explain why its important. It makes it a lot easier to understand for those of us new to it all. 👍
He has focused on Indian viewers also , great job.
You are awesome. Thank you for taking the time to provide this much needed information. Please continue to post more great content.
These videos are so good they should cost money. Awesome, super high quality. Elite channel
Did I spot a clip of the film “My Name is nobody”? Wow! Thumbs up to the editor
The clip is from “They call me trinity”
"Remembering Mr. Nobody"
I noticed The Rock from the film Scorpion King.
This video has been sooo helpful thank you, hopefully I will drop weight but more importantly, feel better 👏🏾
One thing to all the people out there who are trying to loose weight, I.e, there is no shortcut or one simple way available to reduce weight. It's all about your hussel grinding dedication n perserverance
I really like this guy and value everything he has to say...and a GREAT SPEAKER!
Gravity you are simply the best
1. set you CAL number for loss, maintenance and gain. 2. Eat a little protein 20%, a little fat 20% and a lot of carbs 60% 3. lift heavy. / High protein, moderate carb diets are inferior to low protein, high carb diets (for muscle building).The body only needs a little protein for repair and growth. But it needs a lot of energizing carbs to sustain a good workout, which is the only way to stimulate growth.
I’m fat-ish, 52 and love this inspiration,
Hopefully I’ll get slimmer and fitter 👍
Thank you 🙏
Sergio Ramos is finally doing a nice deed by helping people get fit well done pal
Breaking Mo Salah’s arm a few years back made him rethink his actions
Elplndbrzrs exactly
Isn't drinking water isn't the first thing you should do before you eat?
Eat foods that are highly satiated.
More veggies n fruits
more protein.
Less of foods that are less satiated.
Less snacks,
less juices.
Drink more water; Drink before eating.
Man you are a beast thanks for the world of knowledge ❤️🙏🏻🙏🏻
Never did you put the dont be a menace clip in lol that movie still cracks me up years later
First of all, I want to thank you for your videos I have lost 35 kg only using your diet advice and am only missing 10 kg to reach my nominal weight. But now I have stopped and would like to start exercising but unfortunately have exam difficulty in doing so as I suffer from suicide headaches and violent migraine attacks and can not stand to get my blood pressure rises too much so you have some good ideas for exercises that are not so hard on the body but which can help to tighten up the body
I stopped counting calories a while back. Knowing how much I can eat impacts how much I want to eat. For me, Focusing on satiety is easier when I’m not trying to fill in every single calorie.
Very good quality information. Thank you very much.
8-10 onuses' of water W/1tablespoon of Apple Cider Vinegar B 4 each meal helps!
How does apple cider vinegar help lose weight ?
Good points were made in this video
Great video. I wish I had a cheat sheet. So much info. Thanks
This was sounds a LOT better. More beneficial.💪 Big help!👍
00:07 legend of bollywood comedy baburao ganpat 😂😂
Thank you , Im a 15 year old aspiring bodybuilder among other things and this channel us helping me reach my goal 😆
Are you skinny fat?
Can you please make a video about workingout while doing night shifts at work ? I really want to know your expert opinion on this. I keep loosing my gains every time I work at night (1 every 3 weeks). This week I lost 2,5 kg...
Yeah i agree, we don't need to crave to make muscle just have a program like this video
Dude ; thanks for the advice.
Didnt really know what it was called , or that it was even a "thing" , but apparently ive been on both intermittent fasting AND the "eat when your hungry" diet(s) since highschool ! Since school gave out cereal and high calorie lunch foods , I weighed in at 189 ('08) . but ever since then , ive been "stuck" between 155-157 . only fat i have is that thin layer that covers my lower 4 abs , and a bit of love-handle.
Good tip for sugar cravings ; if you like chocolate candies of any kind = take a small piece and just let it melt on your tongue. NO CHEWING! Just let a tiny piece melt in your mouth and SAVOR it!
Amazing tips, man!
I love that they are science-based 😎
Thank you for sharing awesome! 👍🧐💪🏋️♂️
Love all the videos, great info and explained so well
Thanks! This video really makes a lot of sense!
A lot of great information, thank you! New sub.
Sir people recommend taking maltodextrin during bulking. What is your say on this. What is the safe dosage if you recommend it. Lots of love from India 🇮🇳
White potatoes are really filling. Recommend those over rice/pasta or you’re always feeling hungry
Love the video 👍🏻👍🏻
Lost 35 pounds by just cutting calories still eat whatever I want just not sugar at all to 90% atleast. Lost it slowly over 7 months. Eating 1500-2000 calories per day.
This was really helpful and explained well!
Very interesting information thanks
The best diet this man has told in his videos.
Awesome information!
1. Stop eating fast food.
2. Stop drinking soda or any other sugary beverages.
3. 30 minutes everyday on the treadmill.
4. You're welcome.
Another great video.
I am really appreciate your information. I been follow you for a year August 2019. I have lost 36kg(80 lbs).
Congrats! That’s amazing
Wonderful solution s👍
Really enjoying the content, bro. Subscribed ✅
I love this guys videos it is scientific and easy to follow
In other words: just fill up your stomach with low calorie foods that are dense and voluminous to stay satisfied and satiated. Some low calorie foods are strawberries (96 calories for 25 strawberries!), green veggies, lettuce, watermelon, NuPasta (NuPasta is a brand of pasta which is only 25 calories per packet, you should be able to get it at a local store), non-whole grain or whole wheat breads (use light rye bread or some other bread which is lower than or 80 calories). And remember, high satiety foods like oats aren’t satiating unless you eat a Lot of them, so eat foods which will fill your stomach up to the top.
Eat until you're satisfied not until you're full, these are two different things, your stomach will shrink and you will eventually get fuller faster and satisfied before that.
Hey man this video is fantástic, thanks from Brazil. This could save the world from obesity forever.
Great advices!
I think coach will agree with you.
Nice my bro 💪🏻🔥🔥
Awesome information
Ive been using this method of eating now for about a month. I am recovering fro. Heart surgery(due to accidental high voltage electrocution ) so heavy excercise is not yet an option. Just following the diet and walking my dog a few times a day for about 45mins at a time, ive gone from 259lbs to 241lbs. Ive also een counting calories, with a phone app that makes it quite easy and convenient. Still going though, as i want to get back to my pre-surgery diet of 200lbs(6'2" tall). So yeah, it definietly works if youre willing to commit and put the effort in to avoid just eating whatever is around and quick all the time. I do still have the odd treat like a wagyu steak or some cinnamon sugar on an apple but even those arent that bad for you.
Grass is the only possible option left for me.
Ive been on the hollidays here in the Uk for this week and ive got to say ive failed on food. Ive still been strength training but i have eaten a tonne of rubbish i.e chocolate, pizza, biscuits and now Im feeling rubbish like ive failed on all my gains. Oh well i guess id better get my ass back on a deficit and crank up the training for a few weeks. Great advice and video's.
Amazing vedio ....thanks
This 1 hit the mark 🎯
also in France you can buy a protein bars thwt increase by 10 its size when you drink water. So you feel full, and eat less. Is akinto gastric baloom
First just cut all sweets, fast food, gas station snacks, soda ect. Out of your diet before restricting calories. Go for a month or two without eating any of that junk and once you’ve found better options and know what foods you need to supply your body, cravings won’t be a problem when you start restricting calories. I’ve been obese for the majority of my life and the only time I’ve dealt with cravings was when I didn’t exercise and just ate anything I wanted. I stopped desserts really early. I stopped Soda at 15. Stopped Chips at 17. Then heavily cut down on fast food. I might really want a burger and some buffalo wings every now and then but that’s not bad I eat clean 90% of the time, I’m steady losing weight and haven’t had a single craving. Don’t overthink it. Eat a little less. Replace junk with nutritious food. Have patience
This is just another word for low carb or keto diet...which includes mostly protein and fat food sources, which are high in satiety. I get full very fast on a low carb diet (20-30%), which controls any weight gain.
Another perfect video
Using indian film clips is awesome
What if I "desire" to eat 4 pizzas or 2 shawarma a day? Will that help? Ofc not. The term doesn't really apply, because you have to eat AS MUCH as you desire, but not WHAT you desire. That's is not truly "as desired". For most people, desire is about quality, not quantity, when it comes to food. We value food based on taste and texture, not nutrition and satiety.
Thanks
Best channel 👍❤️💝
I just started the Beverly Hills diet, in combination with that I will be doing muay thai lessons.
Cheese burgers & donuts are bad for you if ur on a diet🤣😂😂🤣🤣😂
Thank you🙄
Well said