There's one day left to get limited-time gear during our fall fundraiser. Check it out at www.customink.com/fundraising/nutritionfacts2019. And if you've seen the headlines about red meat consumption lately, Dr. Katz wrote a great explanation of those studies: www.linkedin.com/pulse/meat-eating-your-health-really-news-david/ . -NF Team
The results we're misrepresented in the first place. Epidemiological studies should show a strong case against any purposed benefits or dangers. But they consistently do not, showing a lack of evidence with poor statical findings. Not enough to justify publishing. These finding are not consistent around the world, where some countries show health benefits of eating red and processed meat. This flies in the face of the results. If these findings were true they would show up in RCTs. They again do not support the stance that red meat is dangerous and usually show the opposite. If your hard point in a study is total cholesterol or LDL then we cannot say it dangerous, because cholesterol being a marker for heart disease is highly debated and the science is leaning towards LDL alone not being a marker for heart disease.
@@danielm9409 I heard sugar and insulin spikes lead to heart disease looking back at what people died from in the 1850 to 1900 it may be supporting evidence to the theory.
By adopting a Whole food plant based diet not only did my crippling spinal arthritis disappear, but I also dropped to a totally optimal weight! I’ve never looked so good! Thanks Nutrition Facts! 😄🙏🏼
@@LevelUpWellness By adopting a real food Low Carb Diet my arthritis went away as well. No more hunger or hangries during the day, I enjoy what I eat. It is simple with minimal effort as I love a BBQ. 95 percent of my food is local, and I help out my local farmers instead of lining the big food industries. At 52 I finally have shoulders that lift 20 plus kilos overhead (in over 30 years) without an issue because of mainly bone broth. I have been making my own for only 8 weeks.
@@takeoffyourblinkers low carb over time is dangerous. Carbs are the main fuel for our brain and our body. So be careful. Nearly every restrictive diet cures things short term but long term is an other story.
So a whole food plant based diet can combat this! Oh, what a relief! I have a lot of weight to lose and this is exactly what I needed to know. On month two, twenty pounds down! Thanks!
I can confirm! On low carb diets, I used to plateau at around 145 lbs. On a wfpb diet, I reached 128 lbs (lowest Ive ever reached) without any issues. I lost 50 lbs in six months.
So I understand that eating less calorie dense foods is the best way because we generally eat the same volume of food every day despite the amount of calories. So in a plant based, high starch diet, starches are much less calorie dense than meat, eggs and dairy so your off to a good start right there. Then, on top of that you add non starchy vegetables to each starch meal to create volume without adding a lot of calories. So eat beans, rice, potatoes and grains and then add lots of broccoli, cauliflower, carrots, greens etc, to bulk it up and make you feel full. In that way, you can eat as much food as you want, and still eat plenty of healthy food, no restrictions on volume and reach a healthy weight.
Me too, but I'm pretty sure I've just flat-out wrecked my metabolism after years and years of up and down. :( I'm stalled out with 100lbs to go. Everybody else seems to squeal that they're getting TOO skinny on WFPB...
Just eat less than you burn. It's really simple. But you will never know how much you eat without counting calories and taking your weight and logging it every morning.
I wish everyone, especially the 'eat less, move more' crowd, understood that healthy sustainable weight loss 'is not about eating less food, but about eating better food' as well as exercise. It would end a lot of confusion, pain, grief, and frustration.
chiyerano that’s because most people are under the impression there is some magical ingredient in meat that they need to live. If they only knew that a plant based diet is not only adequate but healthier.
In college I took an exercise science class and saw a graph of people’s weight as they age. Basically everyone gains weight and nobody loses it. The number of people who actually lose weight later in adulthood and keep it off is nearly zero it was crazy to see. They drove home the message that you should do everything to not gain weight in the first place since it’s so hard to burn fat and almost nobody is able to lose weight and keep it off. The body changes significantly with weight gain, and it doesn’t want to let go of its precious fat stores. That’s why even though I was always skinny I’m dieting for the first time when I realized I was getting fat for the first time in my life. Now I eat a plant based diet with no oil or salt and I feel great, and my body fat is steadily dropping. I’ve been vegan for years but the difference between just eating whatever as a vegan and having a plant based diet the way Dr Greger recommends is like night and day. It’s so much better to do it his way. You stay full AND you burn fat. This is the only diet in the world where you can fill your stomach with healthy foods and actually burn fat. No other diet can do that since they contain calorie dense foods.
I have experienced this very thing when I lost 56lb. You have some days where you cant fight the insane hunger no matter how much you eat, i re gained the 56lb over time and just in the process of starting to lose it again. It's not down to being lazy, sometimes you're fighting a battle of hunger and appetite that you cant always beat. This time when when I lose it, and when the appetite comes calling, ill eat myself silly on low calorie, bulky veg.
I'm living this same frustration right now. I've lost 40lb, and I'm fighting up and down the same 5lb. I still have about 40lb to lose, and this is very frustrating. I'm also nursing a baby, so I'm getting a double whammy on the "eat eat eat!!" signals.
when one is home alone, a couple of days off, everyone else is busy, and then there’s food at home, any food, it’s a lost battle. If there’s no food at home, the order-ins or restaurant attacks will be even worse...
Could you please make more videos on metabolism? Is a 20-30lbs weight loss likely to cause major metabolic slowing? - and does the speed of loss make a difference?
I wish this was on the mainstream but the media continues to shame people telling that they fat because they are lazy. Ok we need a daily amount of good excersise, but the lack of it is not the root cause of obesity, as tv and internet keep telling people. Better food is the answer :D
This is a great explanation of my problem except he’s wrong that you won’t gain weight if you do everything he says in his book. I put 10 pounds of weight loss back on following his advice. My health still improved though so I still follow his advice AND count calories. I HAVE to count calories even on his diet.
Another excellent video. People don't understand that after a few days of WFPB, SOS free, nutrient dense eating, the food I was eating looked and tasted so amazingly delicious!
Thank you so much Dr Greager for making this video! I run into tons of people who just try to eat less food for weight loss and you are right. It is not sustainable. I have seen so many people try simply eating less to lose weight at the gym that I work at. Then some of them come to me and I work with them to switch their habits around and sure enough they lose more weight and they have more energy too. Thank you for this video!
Wow, I am a therapist in private practice and can not get my obese and sick clients to listen to me no matter what. Its as if I am asking them to eat food from another planet. When I even suggest lowering animal food products they think for sure I am nuts because they all believe Keto is the latest science and carbs and fruits are bad.
@@ExpressionsofAwakening I deal with the same thing very often, but the people who stick with me do listen to what I say. I think it's because they have realized that they don't know about nutrition and are willing to learn. I talk with the keto people but because they think they have it all figured out they don't come to me. 🤷
Indeed... it is possible to eat all you want and lose weight... I play country music. I've a couple who are loyal fans, she's morbidly obese, and he's diabetic. They are very nice folks. I saw what they eat... and vegetables are not at all involved... unless its fries. When I suggested veggies (not veganism), he responded, "I don't eat that crap." What can you do but watch them self-destruct? I'm an elder. I've watched grandparents, then parents, and now, friends, dying... mostly due to a lifetime of bad food, nasty habits, and physical inactivity... talk about scared straight... I've too much to do to become decrepit... and the medical system in the USA is deplorable... depending on pharma drugs and surgery as cures... whereas, it's all about diet and lifestyle choices... and a bit of luck avoiding accidents. You are my go-to source of common sense. Thanks Doc.
@@vitaminb4869 You can lead em to the light switch, but you can't make em turn it on... Its their free will... All food is benign to many people... Like TV, food is just there, and they are totally unaware that what they eat is harming them, altering them. They aren't interested in knowing the food/health connection... and what they do know, doesn't appeal to them... I'm sure their doctors have given them advice. It's not my job to force them to eat well... So...I talk about music with her, model trains with him... As I said, they're good people, kind, with big hearts. One day at a time.
I lost a lot of weight in whole food plant based, over 40 pounds, but then start getting it back, and can't put it down again it's slowly increasing. I've started eating more avocados, dried fruits and nut butters, besides everything else and of course the weight started to go up even though I had switched from oatmeal breakfast to fruit only in the hope of losing weight. I hope the book will tell how to keep the appetite under control. Thank you Dr Greger for this life changing information.
You only regain if you go back to eating how you ate before. Eating right is not something you do once just to lose weight. You do this for your entire life, to be in your best shape possible.
For me, nothing changed since the 80's. A good diet is paramount, but equally important is a combination of aerobic AND resistance exercise. You can change your RMR, and aerobic exercise alone won't do it.
This is kind of terrifying because I've adopted a WFPB SOS free diet and have been eating intuitively--that is, when hungry. But it sounds like the best way to facilitate weight loss is to eat a steady number of calories, dropping incrementally as I lose weight, but not so much that my calorie intake is all over the place. Plus, exercise naturally decreases my appetite (which is the opposite of what most people experience), so I have to force myself to eat dinner after my workout. The first two months of weight loss was RAPID, but now it's slow, like a pound a week.
Thank God you are exploring this detail ! This is what I been experiencing even on a vegan diet. I'm eating lots of carbs but feel a constant need to feel full. Mind you I think it's getting slightly better but it's been 3 years. Still I blame this on my years of eating Atkins/Keto style which threw my system off. Not to mention messed up my skin (dry) .
Eat just twice a day. You're probably eating too frequently. Skip breakfast, have lunch in afternoon, then dinner in the evening. No snacking. And don't add oils to your food...they just make you crave for more.
This is why despite feeling _great_ on one meal a day I decided to do two meals a day, because I want to exercise more than before and still have to study, work on projects, etc., I just need my daily energy expenditure to be higher because I need more energy during the day now! I can't just lower calories all the time. However, since I really, really like OMAD, I decided the extra meal to be a protein shake. Lactose free milk (bcs it's better for me due to my gut condition), half or whole banana, shredded almonds and lentils, soaked chia seeds (one spoonfull of each) and half of the recommended 30gr of protein powder. There's some fiber, there's definitelly protein, but very little sugar, AND lighter for my gut than a hard meal. I've only done it a few times so far so I'm still waiting to see how my gut feels over a longer period of time. I hope this is my answer to living a more active life but still achieving my goal figure.
This video is super helpful. I’m gonna try decreasing my intake by 100 calories, and try eating more filling foods like vegetables. Not that I haven’t been, but I’m gonna try eating even more of that. I’ve been losing weight for about 5 months, I managed to lose 20 pounds with consistent diet and exercise, and then I suddenly plateaued and it’s been like this for the past 5 or 6 weeks. I was getting worried! I struggle with PCOS but I’m treating myself with birth control, so I didn’t think that was the culprit.
You're forgetting that most of us are eating too big of portions to begin with. When you slowly cut your portions to recommended amounts, your stomach shrinks and your appetite decreases. The quality of the food does matter though. If the food causes a spike in blood sugar, you'll feel more hungry and will be more likely to overeat. Otherwise, you plateau because your resting metabolism decreases and your exercise is no longer burning the same amount of calories. I've plateaued twice and have found that simply increasing my exercise is enough to get me to start slowly losing weight again. Slowly is the key word. Losing weight too fast will convince your body that you are starving. Your metabolism and energy will decrease drastically while your hunger will sky rocket.
A lot of correct information in this video. But you can lose weight and keep your metabolism at the same rate or higher. If you lose 10 pounds of fat and gain 5 pounds of muscle you will have lost 5 pounds without slowing your metabolism or increasing your appetite (and look like you lost 15). This is why resistance training is extremely important if you want to lose weight and keep it off.
I have over 150 pound to go. You expect me to lose that and gain 75 pounds of muscle? I do not want to be any kind of body builder or even a gym rat of any kind. No. I have better things to do.
@@woodenkat8971 To keep your metabolism at that same rate you would have to gain 40 pounds of muscle (muscle tissue burns about 4 times the amount of calories compared to fat tissue). This will not make you look like a bodybuilder. Not even close. Losing weight without resistance training equals muscle loss no matter how perfect the diet is.
I was able to preorder the audio book already. I can listen to audio books at work so that's the route I went but I bet the physical book is availible for preorder too 😁
Eat right and exercise. Muscles helps burn calories while at rest. Enjoy a WFPB diet and save the goodies for special occasions. Don't over indulge. The key to this is to savor each bite, don't rush, focus on the flavors.
Isn't this Metabolic Equivalency of Task? One MET is defined as 1 Cal/kg/hour. So sitting stationary (sleeping) is around 1 MET, so for a 100kg person to sit 100 Cal per hour, 50kg person 50 Cal per hour. 1kg weight loss for a stationary person is then guesstimate 24 Cal. There is a table of METs at Compendium of Physical Activities website. METs derived from breathing apparatus to test carbon dioxide release from test subjects - hence open to variability between subjects and wider population - e.g. lean body mass ratio differences and/or other.
This is also an argument for not eating the same amount of calories every day eg fast one day a week (or two) which produces less adaptation by the body.
I wonder if water fasting will cause the same kind metabolism slow down that a reduced calorie diet causes. Dr. Fung has stated that water fasting doesn't cause metabolic decrease, but is there any actual research to answer this question?
Numbers are important when you still not losing weight or gaining it. It means you're not eating as well and as cleanly as you might think. So numbers will point you to that.
Adding a chapter on intermittent fasting in conjunction with your focus on plant based whole foods would make a "good" anti-dieting book "perfect" on this subject. You and Jason Fung should team up. I've been at 85% plant-based whole foods for a few years. (mainly can't give up salmon sushimi...) I was still around 240 lbs. Simply by doing nothing different except postponing "breakfast" until 2pm I'm now 212 lbs. (I'm 6'3") The change has also had dramatic positive effects on cognition, energy, focus; and as you probably know the research as presented by Fung on metabolic health is damn solid. I never reduce portions, but "full" now is just different. In fact eating over-all is a more intense pleasure, if that makes sense. Absolutely no one needs to be obese and you're right in saying dieting doesn't work. Eating well while extending the daily fasting time is better than just "effortless," (which it is...) it changes everything, metabolically speaking. I regulate my weight simply by moving the time when I start eating between 2, 3 or 4 pm. I stop eating around 8. No need to lose weight right now, so 2pm is when I start up. First three days you might feel a little light headed, giddy, intense, etc. and you'll feel hunger at the times you normally eat, but that passes quickly. Putting in moderate exercise - (hard walk, short bike ride, a row on my concept 2 rower) to keep muscles out of the autophagy list before I break my daily fast - completes the new normal for me.
1:15 the contestants had to cut 500 calories more than anyone else their size to maintain the same weight loss. This is without accounting the physiological augment of appetite Dr. Greger talks about later.
Just eat more calorie-diluted foods (whole foods, obviously). No oils/butters, no refined breads/grains, no sugars (except ones found naturally in, again, whole foods, fruits etc). Not rocket science...
Maxim C. If it was that simple and easy, no one would be over weight. Many people are psychologically addicted to processed food, which is extremely calorie dense, and is so easy to find everywhere very cheaply. It is a difficult habit to break, and few have the determination to do that.
Whole grain sprouted or sourdough breads with only few simple ingredients are fine if you're not overweight. They may even be ok if you are overweight. I can eat as much of those as I want and my BMI has never been over 20. Some people may actually need to eat higher calorie density whole plant foods to not become underweight
@Taiwo Omotosho Why would it be ok/healthy? It's still an isolated oil, something our body isn't used to work with (our body evolved *without* isolated/refined oils, we never used it in our food until the industrial era). Check out Mic the Vegan's videos on oil.
@Taiwo Omotosho It's about having fat in its whole food form, every whole food has fat content in it. Nuts and seeds are perfectly good source of fats, I never implied they aren't. Oil and fat - are different things. I think it's clear we should stick to whole food plant based foods, and we'll be best. Refined fat, aka oila, are just like refined sugar/grains, like any refined foods - it's not healthy for our body, our body evolved on and thrives on whole foods. Let me be clear, I am not telling others what to think or do, I am just sharing my understanding/view on this (to me, it's clear we're mislead to believe we need isolated fat and that it's somehow a healthy food, it's not, oils paralyze blood vessels from normal dilation for few hours after having an oily meal). And all oils are the same, there are no "healthy" oils. Just like all refined sugars are the same - there are no "healthy" refined sugars.
There may be an opposite affect whereby one can eat large volumes of fibrous foods and weight remains the same or decreases. This condition can create a leanness where there is no fat accumulation leaving this fatless person at the mercy of cold weather.
Yeah remember girls, first check if yer ain't just anemic, get them vitamin c and iron levels checked And gaining over 10 kg after you're all grown up, is a health risk. Yoyo dieting in general is bad, actually.
If you're lifting weights, you can use those extra calories to build muscle and get stronger. It's a win-win situation. Everyone should be lifting weights.
yeah i dont think Dr Greger exercises intensely for the most part. I think he is so busy he just does the walking on the treadmill while working. hes definitely not overweight though.
Well people will only feel confident following a programme like this if they see an example of great results. I have to say, I'm not exact confident in it if he hasn't tried it himself.
@@swissladydriver8980, I hear you. Can you think of a natural action that you would consider immoral? If yes, what would the best example of such action be?
caloric density to squelch satiety doesnt work if u eat raw meat (for example) satiety kicks in quickly but if u eat 5 times the caloric amount of cashews: no satiety to be seen
Got to love when a doctor looks at some papers and then tells me how many calories I ate for 6 months. I track my macros and calories every day. I know exactly how many I eat. I didn't eat more and more week after week. Nice try tho
Actually it isn't that simple. Your body loves to stay in homeostasis. Even if your down a few hundred calories (-.5 lb/week) your body will start craving a surplus of a few hundred more then when you started.
I disagree with the opening statement which stated we have millions of years Of evolution, since evolution is only a theory and has not and will never be proven.
Evolution just means to evolve, to change, not to stay the same. Every thing evolves. God's way of improving the species. Don't get your knickers in a twist.
Adrena Line All the money made from his books goes to charity. He is not getting rich from this. But even if he were, that is not a crime. People need to make a living. Do you work for free?
I would've shared this video had not been for the Darwinian Evolution fantasies being included. God created our bodies. We have no need to make up silly stories about how we came to be.
I believe God created us. He never said how! Darwinism is the most evidence explanation we have now. If that's how God did it, than yay! We learned that! If it isn't, He will tell his when he is good and ready. We are asked to seek after wisdom in all it's forms in our lives. Surely ignoring some misunderstanding is worth spreading word that would save the lives of His creations?
@@woodenkat8971 I have looked for evidence of Darwinian Evolution and have concluded that it is sheer fairy tales adopted by a large group of individuals that we look up to. There is no observable evidence that we evolved from lower life forms. DNA mutations are changes of existing information, not the addition of new information, which is required for molecules-to-man evolution to have taken place. If you look into the ridiculous odds that specific mutations made for the simplest life forms to gain the smallest increase in function (I think it is six mutations in very specific locations in the DNA of a bacterium), you will quickly learn that it is more probable that someone mark a specific atom anywhere in our known universe and someone blindfolded happens to pick that exact atom. It is not a matter of whether we evolved. It's a matter of why we allow such nonsense to continue being propagated.
@@woodenkat8971 on the second point about sharing and ignoring the Darwinian Evolution stuff: I share many of his videos. I think my friends know where I stand on this diet. The specifics of this video aren't worth spreading the lie of Darwinian Evolution. My friends know where I stand on this issue, too, but putting up with it from people who claim to follow science yet lean on this pseudoscientific theory is bad form. If Darwinian Evolution gets brought up, it's usually to reason about something that we don't yet know. Since Darwinian Evolution is foolishness, the conclusions at best will arrive at the truth by accident or worse will lead people down the wrong path into error. Since there is no evidence that suggests Darwinian Evolution to be true in this reality, I see more wisdom in avoiding it than entertaining it as a possible explaining device. In other words, if we know that Darwinian Evolution is patently false, why would we ever use it to explain anything?
Your refusal to discuss intermittent fasting - which is the "normal" way we used to eat - means you are wholly missing the salient point about weight maintenance.
I recently saw an interview of his that explains that he has been so busy writing this new book "how not to diet" that he had to put research for intermittent fasting on hold. But he plans on releasing a whole series of videos on this subject soon. He is 100% evidence based so he won't talk about things unless there is data to back it up.
He plans these videos up to a year in advance. If he hasn't covered a recent topic on Instagram, he doesn't respond that way. He takes the time to read the research! Why is that a bad thing? He has talked about fasting before, go look those videos up.
There's one day left to get limited-time gear during our fall fundraiser. Check it out at www.customink.com/fundraising/nutritionfacts2019. And if you've seen the headlines about red meat consumption lately, Dr. Katz wrote a great explanation of those studies: www.linkedin.com/pulse/meat-eating-your-health-really-news-david/ . -NF Team
Looking forward to the videos. As a poor Brit living now in Egypt I have neither the access nor the funds to buy the book
Still hoping you'll come out with a cruciferocious shirt! ❤
How can the body make energy out of nowhere it violates the first law of thermal dynamics
The results we're misrepresented in the first place. Epidemiological studies should show a strong case against any purposed benefits or dangers. But they consistently do not, showing a lack of evidence with poor statical findings. Not enough to justify publishing. These finding are not consistent around the world, where some countries show health benefits of eating red and processed meat. This flies in the face of the results. If these findings were true they would show up in RCTs. They again do not support the stance that red meat is dangerous and usually show the opposite. If your hard point in a study is total cholesterol or LDL then we cannot say it dangerous, because cholesterol being a marker for heart disease is highly debated and the science is leaning towards LDL alone not being a marker for heart disease.
@@danielm9409 I heard sugar and insulin spikes lead to heart disease looking back at what people died from in the 1850 to 1900 it may be supporting evidence to the theory.
By adopting a Whole food plant based diet not only did my crippling spinal arthritis disappear, but I also dropped to a totally optimal weight! I’ve never looked so good! Thanks Nutrition Facts! 😄🙏🏼
Never heard of a While plant based diet, but i've heard of a Whole foods plant diet.
Stef Carrubba correct! I enjoy the way I eat more than ever 😄
queen!!!!!!! you beat arthritis' ASS!!!!!✨✨🦋☁️🌲🌷💕
@@LevelUpWellness
By adopting a real food Low Carb Diet my arthritis went away as well.
No more hunger or hangries during the day, I enjoy what I eat.
It is simple with minimal effort as I love a BBQ.
95 percent of my food is local, and I help out my local farmers instead of lining the big food industries.
At 52 I finally have shoulders that lift 20 plus kilos overhead (in over 30 years) without an issue because of mainly bone broth.
I have been making my own for only 8 weeks.
@@takeoffyourblinkers low carb over time is dangerous. Carbs are the main fuel for our brain and our body. So be careful. Nearly every restrictive diet cures things short term but long term is an other story.
You and Dr McDougall have changed my life. I'm 5 months in and down 60lbs thankyou so much for everything you do.
i imagine Greger drops the mic at the end of every video. like a boss
So a whole food plant based diet can combat this! Oh, what a relief! I have a lot of weight to lose and this is exactly what I needed to know. On month two, twenty pounds down! Thanks!
That's amazing!!! Congratulations!
That’s awesome! My friend lost 26lbs in 3months once she changed her diet to WFPB!🥕🥦🍎🥬
Congratulations
I can confirm! On low carb diets, I used to plateau at around 145 lbs. On a wfpb diet, I reached 128 lbs (lowest Ive ever reached) without any issues. I lost 50 lbs in six months.
Not so fast. I tried it and GAINED weight! My blood pressure and cholesterol returned to normal though so I still do it BUT I count calories.
So I understand that eating less calorie dense foods is the best way because we generally eat the same volume of food every day despite the amount of calories. So in a plant based, high starch diet, starches are much less calorie dense than meat, eggs and dairy so your off to a good start right there. Then, on top of that you add non starchy vegetables to each starch meal to create volume without adding a lot of calories. So eat beans, rice, potatoes and grains and then add lots of broccoli, cauliflower, carrots, greens etc, to bulk it up and make you feel full. In that way, you can eat as much food as you want, and still eat plenty of healthy food, no restrictions on volume and reach a healthy weight.
Holy cow, the new book has over 700 pages of info. HYPED
Omg this is the first time somebody talked about what I'm going through
Me too, but I'm pretty sure I've just flat-out wrecked my metabolism after years and years of up and down. :( I'm stalled out with 100lbs to go. Everybody else seems to squeal that they're getting TOO skinny on WFPB...
Just eat less than you burn. It's really simple. But you will never know how much you eat without counting calories and taking your weight and logging it every morning.
I wish everyone, especially the 'eat less, move more' crowd, understood that healthy sustainable weight loss 'is not about eating less food, but about eating better food' as well as exercise. It would end a lot of confusion, pain, grief, and frustration.
chiyerano that’s because most people are under the impression there is some magical ingredient in meat that they need to live. If they only knew that a plant based diet is not only adequate but healthier.
@@1234kingconan Indeed.
In college I took an exercise science class and saw a graph of people’s weight as they age. Basically everyone gains weight and nobody loses it. The number of people who actually lose weight later in adulthood and keep it off is nearly zero it was crazy to see. They drove home the message that you should do everything to not gain weight in the first place since it’s so hard to burn fat and almost nobody is able to lose weight and keep it off. The body changes significantly with weight gain, and it doesn’t want to let go of its precious fat stores. That’s why even though I was always skinny I’m dieting for the first time when I realized I was getting fat for the first time in my life. Now I eat a plant based diet with no oil or salt and I feel great, and my body fat is steadily dropping. I’ve been vegan for years but the difference between just eating whatever as a vegan and having a plant based diet the way Dr Greger recommends is like night and day. It’s so much better to do it his way. You stay full AND you burn fat. This is the only diet in the world where you can fill your stomach with healthy foods and actually burn fat. No other diet can do that since they contain calorie dense foods.
baked Japanese yam as the base of my breakfast keeps me sated. Beans and/or potatoes as part of lunch/dinner is excellent for keeping me feeling full.
Fiber and lack of added oils is what it's all about
@@vitaminb4869 Yes, along with complex carbs for sustained energy!
I have experienced this very thing when I lost 56lb. You have some days where you cant fight the insane hunger no matter how much you eat, i re gained the 56lb over time and just in the process of starting to lose it again. It's not down to being lazy, sometimes you're fighting a battle of hunger and appetite that you cant always beat. This time when when I lose it, and when the appetite comes calling, ill eat myself silly on low calorie, bulky veg.
That it's wonderful that you are having success with this now! Keep your progress going!
There is a real phenomenon called 'The pleasure trap'
I'm living this same frustration right now. I've lost 40lb, and I'm fighting up and down the same 5lb. I still have about 40lb to lose, and this is very frustrating. I'm also nursing a baby, so I'm getting a double whammy on the "eat eat eat!!" signals.
when one is home alone, a couple of days off, everyone else is busy, and then there’s food at home, any food, it’s a lost battle. If there’s no food at home, the order-ins or restaurant attacks will be even worse...
@@RabbitFoodFitness Thank you so much for your kind words.
>1 hour vigorous exercise for 6 years and still gaining weight (with weight loss/maintanance as a goal)
id be tilted affffffff
Could you please make more videos on metabolism?
Is a 20-30lbs weight loss likely to cause major metabolic slowing? - and does the speed of loss make a difference?
the human body is amazing
Are you an alien that you're just noticing that now?
@@kayondothomas7343 probably, i escaped area 51. i like brains. 😘👽
I wish this was on the mainstream but the media continues to shame people telling that they fat because they are lazy. Ok we need a daily amount of good excersise, but the lack of it is not the root cause of obesity, as tv and internet keep telling people. Better food is the answer :D
This is a great explanation of my problem except he’s wrong that you won’t gain weight if you do everything he says in his book. I put 10 pounds of weight loss back on following his advice. My health still improved though so I still follow his advice AND count calories. I HAVE to count calories even on his diet.
Another excellent video. People don't understand that after a few days of WFPB, SOS free, nutrient dense eating, the food I was eating looked and tasted so amazingly delicious!
December 10th cant come quick enough!! Thanks for all you do Doc!
FANTASTIC!!!!!
I've already pre-ordered the book I can't wait to get it.
Thank you so much Dr Greager for making this video! I run into tons of people who just try to eat less food for weight loss and you are right. It is not sustainable. I have seen so many people try simply eating less to lose weight at the gym that I work at. Then some of them come to me and I work with them to switch their habits around and sure enough they lose more weight and they have more energy too. Thank you for this video!
Wow, I am a therapist in private practice and can not get my obese and sick clients to listen to me no matter what. Its as if I am asking them to eat food from another planet. When I even suggest lowering animal food products they think for sure I am nuts because they all believe Keto is the latest science and carbs and fruits are bad.
@@ExpressionsofAwakening I deal with the same thing very often, but the people who stick with me do listen to what I say. I think it's because they have realized that they don't know about nutrition and are willing to learn. I talk with the keto people but because they think they have it all figured out they don't come to me. 🤷
Indeed... it is possible to eat all you want and lose weight...
I play country music. I've a couple who are loyal fans, she's morbidly obese, and he's diabetic. They are very nice folks.
I saw what they eat... and vegetables are not at all involved... unless its fries.
When I suggested veggies (not veganism), he responded, "I don't eat that crap."
What can you do but watch them self-destruct?
I'm an elder. I've watched grandparents, then parents, and now, friends, dying... mostly due to a lifetime of bad food, nasty habits, and physical inactivity... talk about scared straight... I've too much to do to become decrepit... and the medical system in the USA is deplorable... depending on pharma drugs and surgery as cures... whereas, it's all about diet and lifestyle choices... and a bit of luck avoiding accidents.
You are my go-to source of common sense. Thanks Doc.
Maybe they should start eating that "crap" so they stop looking like crap.
@@vitaminb4869 You can lead em to the light switch, but you can't make em turn it on... Its their free will...
All food is benign to many people... Like TV, food is just there, and they are totally unaware that what they eat is harming them, altering them. They aren't interested in knowing the food/health connection... and what they do know, doesn't appeal to them... I'm sure their doctors have given them advice.
It's not my job to force them to eat well... So...I talk about music with her, model trains with him... As I said, they're good people, kind, with big hearts.
One day at a time.
I’m so excited to read this book!
Thank you so much Dr. Greger! You break it all down for us and remove the confusion.😊👍🏼
Thank you for writing this! I could not be more obsessed with you. 🌱
Ugh why do we have to wait till December to get our hands on this book?! 🙄😊
MY THOUGHTS EXACTLY :(
Because it will make a great Christmas present ;).
The graphs reflect my dieting experience. Now I understand why I regain back all my weight with a little bit of extra.
Thanks Dr. Greger
Just another gem video. As usual. Such a pleasure to hear you and get educated. Many thanks and blessings.
I lost a lot of weight in whole food plant based, over 40 pounds, but then start getting it back, and can't put it down again it's slowly increasing. I've started eating more avocados, dried fruits and nut butters, besides everything else and of course the weight started to go up even though I had switched from oatmeal breakfast to fruit only in the hope of losing weight. I hope the book will tell how to keep the appetite under control. Thank you Dr Greger for this life changing information.
So glad your book is coming out soon! I am at the last leg of my weight loss journey and hearing about others regaining weight back has me shook 😳
You only regain if you go back to eating how you ate before. Eating right is not something you do once just to lose weight. You do this for your entire life, to be in your best shape possible.
I am currently plateauing for 6 months straight on my last 15lbs and it is really frustrating. I will consider my in and out again
Pretty amazing how the human body changes in a good way, when u give it the proper fuel it needs. Whole food plant based for the win!
Another best seller. Boom. Can't wait to read it.
I preordered How Not to Diet, can’t wait to read!!!
That’s a nice shameless plug into your new book, doc.
One of your best videos outlining the challenge of weight loss!
For me, nothing changed since the 80's. A good diet is paramount, but equally important is a combination of aerobic AND resistance exercise. You can change your RMR, and aerobic exercise alone won't do it.
This is kind of terrifying because I've adopted a WFPB SOS free diet and have been eating intuitively--that is, when hungry. But it sounds like the best way to facilitate weight loss is to eat a steady number of calories, dropping incrementally as I lose weight, but not so much that my calorie intake is all over the place. Plus, exercise naturally decreases my appetite (which is the opposite of what most people experience), so I have to force myself to eat dinner after my workout. The first two months of weight loss was RAPID, but now it's slow, like a pound a week.
What a great video!! Thank you Dr Greger 😊🌱💜🥑
Thank God you are exploring this detail ! This is what I been experiencing even on a vegan diet. I'm eating lots of carbs but feel a constant need to feel full. Mind you I think it's getting slightly better but it's been 3 years. Still I blame this on my years of eating Atkins/Keto style which threw my system off. Not to mention messed up my skin (dry) .
Eat just twice a day. You're probably eating too frequently. Skip breakfast, have lunch in afternoon, then dinner in the evening. No snacking. And don't add oils to your food...they just make you crave for more.
For me, adding more healthy fats and proteins helped me feel full. Nut butters, legumes and tofu.
@@breebell468 I think you've added more fiber there.
"How not to diet" 😂
@Sono2 "Book 3: How not to diety." You mean he will reveal that he is an atheist? Seriously, I have no idea one way or another. I'm just kidding.
i cant wait for the new book ... give this man a nobel prize!
This is why despite feeling _great_ on one meal a day I decided to do two meals a day, because I want to exercise more than before and still have to study, work on projects, etc., I just need my daily energy expenditure to be higher because I need more energy during the day now! I can't just lower calories all the time. However, since I really, really like OMAD, I decided the extra meal to be a protein shake. Lactose free milk (bcs it's better for me due to my gut condition), half or whole banana, shredded almonds and lentils, soaked chia seeds (one spoonfull of each) and half of the recommended 30gr of protein powder. There's some fiber, there's definitelly protein, but very little sugar, AND lighter for my gut than a hard meal. I've only done it a few times so far so I'm still waiting to see how my gut feels over a longer period of time. I hope this is my answer to living a more active life but still achieving my goal figure.
This video is super helpful. I’m gonna try decreasing my intake by 100 calories, and try eating more filling foods like vegetables. Not that I haven’t been, but I’m gonna try eating even more of that. I’ve been losing weight for about 5 months, I managed to lose 20 pounds with consistent diet and exercise, and then I suddenly plateaued and it’s been like this for the past 5 or 6 weeks. I was getting worried! I struggle with PCOS but I’m treating myself with birth control, so I didn’t think that was the culprit.
Can’t wait to read your new book omg
Thanks for this!!!
You're forgetting that most of us are eating too big of portions to begin with. When you slowly cut your portions to recommended amounts, your stomach shrinks and your appetite decreases. The quality of the food does matter though. If the food causes a spike in blood sugar, you'll feel more hungry and will be more likely to overeat. Otherwise, you plateau because your resting metabolism decreases and your exercise is no longer burning the same amount of calories. I've plateaued twice and have found that simply increasing my exercise is enough to get me to start slowly losing weight again. Slowly is the key word. Losing weight too fast will convince your body that you are starving. Your metabolism and energy will decrease drastically while your hunger will sky rocket.
A lot of correct information in this video. But you can lose weight and keep your metabolism at the same rate or higher. If you lose 10 pounds of fat and gain 5 pounds of muscle you will have lost 5 pounds without slowing your metabolism or increasing your appetite (and look like you lost 15). This is why resistance training is extremely important if you want to lose weight and keep it off.
I have over 150 pound to go. You expect me to lose that and gain 75 pounds of muscle? I do not want to be any kind of body builder or even a gym rat of any kind. No. I have better things to do.
@@woodenkat8971 To keep your metabolism at that same rate you would have to gain 40 pounds of muscle (muscle tissue burns about 4 times the amount of calories compared to fat tissue). This will not make you look like a bodybuilder. Not even close. Losing weight without resistance training equals muscle loss no matter how perfect the diet is.
So excited for the book! When can we start ordering?
release date is in december
I was able to preorder the audio book already. I can listen to audio books at work so that's the route I went but I bet the physical book is availible for preorder too 😁
Yes you can pre otder the book, but it won't be sent out till decemeber. So either way. Gotta wait grr
Eat right and exercise. Muscles helps burn calories while at rest. Enjoy a WFPB diet and save the goodies for special occasions. Don't over indulge. The key to this is to savor each bite, don't rush, focus on the flavors.
Now that's a tease, can I buy that book already?!
Agreed! great video
Dear Dr. ... I really nenes this book in Spanish...!!!!
Isn't this Metabolic Equivalency of Task? One MET is defined as 1 Cal/kg/hour. So sitting stationary (sleeping) is around 1 MET, so for a 100kg person to sit 100 Cal per hour, 50kg person 50 Cal per hour. 1kg weight loss for a stationary person is then guesstimate 24 Cal. There is a table of METs at Compendium of Physical Activities website. METs derived from breathing apparatus to test carbon dioxide release from test subjects - hence open to variability between subjects and wider population - e.g. lean body mass ratio differences and/or other.
Can we get the KISS version now?
This is also an argument for not eating the same amount of calories every day eg fast one day a week (or two) which produces less adaptation by the body.
4:50
This vid and the apple cider vinegar ones really are the only good advice, it's an injustice it's not more well known.
And Scishows vid on psyllium husks
The how and why not to diet episode!
Wow!
Was human inefficiency at de novo lipogenesis and the overfeeding metabolic ward studies covered in the book?
OMAD is awesome.
Instead of trying to mess around with portion size you can just eat healthy food and mess around with the amount of exercise.
I wonder if water fasting will cause the same kind metabolism slow down that a reduced calorie diet causes. Dr. Fung has stated that water fasting doesn't cause metabolic decrease, but is there any actual research to answer this question?
my head is spinning.
just eat whole plant foods, stop when full, and move. Who cares about numbers. Live freely.
Too much analysis ! We don’t need books and experts. It so simple
Numbers are important when you still not losing weight or gaining it. It means you're not eating as well and as cleanly as you might think. So numbers will point you to that.
I plateau aprx every 4 to 6 weeks NOT months. It happens repeatedly while dieting.
When you've lost all the weight you want to lose, a plateau is fine.
How about a 7 day water fast? Not less food, but no food at all.
Adding a chapter on intermittent fasting in conjunction with your focus on plant based whole foods would make a "good" anti-dieting book "perfect" on this subject. You and Jason Fung should team up. I've been at 85% plant-based whole foods for a few years. (mainly can't give up salmon sushimi...) I was still around 240 lbs. Simply by doing nothing different except postponing "breakfast" until 2pm I'm now 212 lbs. (I'm 6'3") The change has also had dramatic positive effects on cognition, energy, focus; and as you probably know the research as presented by Fung on metabolic health is damn solid. I never reduce portions, but "full" now is just different. In fact eating over-all is a more intense pleasure, if that makes sense. Absolutely no one needs to be obese and you're right in saying dieting doesn't work. Eating well while extending the daily fasting time is better than just "effortless," (which it is...) it changes everything, metabolically speaking. I regulate my weight simply by moving the time when I start eating between 2, 3 or 4 pm. I stop eating around 8. No need to lose weight right now, so 2pm is when I start up. First three days you might feel a little light headed, giddy, intense, etc. and you'll feel hunger at the times you normally eat, but that passes quickly. Putting in moderate exercise - (hard walk, short bike ride, a row on my concept 2 rower) to keep muscles out of the autophagy list before I break my daily fast - completes the new normal for me.
What do u think about birth control pills? 🙏
What there's to think about them? Except that they are certainly harmful to one's body/health. Maybe find/use some other types of contraceptives.
Jap i still loose weight xD 47kg/14months !
The less you weigh, the fewer calories you need to maintain.
You clearly didn’t listen to the video.
1:15 the contestants had to cut 500 calories more than anyone else their size to maintain the same weight loss.
This is without accounting the physiological augment of appetite Dr. Greger talks about later.
Its like Smoking you Stop or Not
Just eat more calorie-diluted foods (whole foods, obviously).
No oils/butters, no refined breads/grains, no sugars (except ones found naturally in, again, whole foods, fruits etc).
Not rocket science...
Maxim C. If it was that simple and easy, no one would be over weight. Many people are psychologically addicted to processed food, which is extremely calorie dense, and is so easy to find everywhere very cheaply. It is a difficult habit to break, and few have the determination to do that.
Whole grain sprouted or sourdough breads with only few simple ingredients are fine if you're not overweight. They may even be ok if you are overweight. I can eat as much of those as I want and my BMI has never been over 20. Some people may actually need to eat higher calorie density whole plant foods to not become underweight
@Taiwo Omotosho
Why would it be ok/healthy?
It's still an isolated oil, something our body isn't used to work with (our body evolved *without* isolated/refined oils, we never used it in our food until the industrial era). Check out Mic the Vegan's videos on oil.
@Taiwo Omotosho
It's about having fat in its whole food form, every whole food has fat content in it.
Nuts and seeds are perfectly good source of fats, I never implied they aren't.
Oil and fat - are different things.
I think it's clear we should stick to whole food plant based foods, and we'll be best.
Refined fat, aka oila, are just like refined sugar/grains, like any refined foods - it's not healthy for our body, our body evolved on and thrives on whole foods.
Let me be clear, I am not telling others what to think or do, I am just sharing my understanding/view on this (to me, it's clear we're mislead to believe we need isolated fat and that it's somehow a healthy food, it's not, oils paralyze blood vessels from normal dilation for few hours after having an oily meal).
And all oils are the same, there are no "healthy" oils. Just like all refined sugars are the same - there are no "healthy" refined sugars.
@Taiwo Omotosho
Mic the Vegan makes a good case for why oil is not a healthy food - *Oil: The Vegan Killer:*
ruclips.net/video/LbtwwZP4Yfs/видео.html
Hmm so I need more fiber dense food basically.
There may be an opposite affect whereby one can eat large volumes of fibrous foods and weight remains the same or decreases. This condition can create a leanness where there is no fat accumulation leaving this fatless person at the mercy of cold weather.
You're a nudist, I guess? Rather than becoming obese, most nudists just move to tropical climate.
Yeah remember girls, first check if yer ain't just anemic, get them vitamin c and iron levels checked
And gaining over 10 kg after you're all grown up, is a health risk. Yoyo dieting in general is bad, actually.
I bulked with fries and now lost 20pounds cause I ain't got time to eat enough
SMH. Yea, not less food.... well yes it is.... it is about cutting out the carbs and quit pushing your insulin beyond normalcy.
Wird es das Buch auch auf Deutsch geben?
Can you counteract the slowing of metabolism by lifting weights? I’ve noticed a difference
If you're lifting weights, you can use those extra calories to build muscle and get stronger. It's a win-win situation. Everyone should be lifting weights.
But you can't go below *0* calories... B-)
So how come Dr Greger isn't ripped then?
You have to lift weights to get ripped
He does a lot of walking, not weight lifting
You know what I mean. He's not exactly slim. Not hating or anything. Just wondering if his advice is worth trying.
yeah i dont think Dr Greger exercises intensely for the most part. I think he is so busy he just does the walking on the treadmill while working. hes definitely not overweight though.
Well people will only feel confident following a programme like this if they see an example of great results. I have to say, I'm not exact confident in it if he hasn't tried it himself.
Metabolic booster = Protein. It feeds the muscle, thus in turn, increases metabolism.
Sweet baby Jesus please somebody put Bernie Sanders on a vegan diet. Man just got a stent after suffering chest discomfort.
Better food like a pound of grass fed beef.
That'll slow yer hunger down.
McGee,
How is it morally justifiable to eat cow flesh?
@@KrwiomoczBogurodzicy For health purposes.
@@swissladydriver8980,
How does it justify it?
@@KrwiomoczBogurodzicy Animals are a natural food to eat, so the eating them is inherently moral.
@@swissladydriver8980,
I hear you. Can you think of a natural action that you would consider immoral? If yes, what would the best example of such action be?
I like clams
I like turtles
caloric density to squelch satiety doesnt work
if u eat raw meat (for example) satiety kicks in quickly but if u eat 5 times the caloric amount of cashews: no satiety to be seen
Got to love when a doctor looks at some papers and then tells me how many calories I ate for 6 months. I track my macros and calories every day. I know exactly how many I eat. I didn't eat more and more week after week. Nice try tho
The less you weigh the less calories you need. Not rocket science
Actually it isn't that simple. Your body loves to stay in homeostasis. Even if your down a few hundred calories (-.5 lb/week) your body will start craving a surplus of a few hundred more then when you started.
I disagree with the opening statement which stated we have millions of years Of evolution, since evolution is only a theory and has not and will never be proven.
Evolution just means to evolve, to change, not to stay the same. Every thing evolves. God's way of improving the species. Don't get your knickers in a twist.
Crispin Botts You can continue to believe your stories, I will believe science.
@@NLR759 more like fairy tales.
I've decided to unsubscribe. Your advertisements for your paid books and webinars are too much for me. It's clear what you're really about now.
Adrena Line All the money made from his books goes to charity. He is not getting rich from this. But even if he were, that is not a crime. People need to make a living. Do you work for free?
Haha, take math lessons then go on the diet.
I would've shared this video had not been for the Darwinian Evolution fantasies being included. God created our bodies. We have no need to make up silly stories about how we came to be.
I believe God created us. He never said how! Darwinism is the most evidence explanation we have now. If that's how God did it, than yay! We learned that! If it isn't, He will tell his when he is good and ready. We are asked to seek after wisdom in all it's forms in our lives. Surely ignoring some misunderstanding is worth spreading word that would save the lives of His creations?
@@woodenkat8971 I have looked for evidence of Darwinian Evolution and have concluded that it is sheer fairy tales adopted by a large group of individuals that we look up to. There is no observable evidence that we evolved from lower life forms. DNA mutations are changes of existing information, not the addition of new information, which is required for molecules-to-man evolution to have taken place. If you look into the ridiculous odds that specific mutations made for the simplest life forms to gain the smallest increase in function (I think it is six mutations in very specific locations in the DNA of a bacterium), you will quickly learn that it is more probable that someone mark a specific atom anywhere in our known universe and someone blindfolded happens to pick that exact atom. It is not a matter of whether we evolved. It's a matter of why we allow such nonsense to continue being propagated.
@@woodenkat8971 on the second point about sharing and ignoring the Darwinian Evolution stuff: I share many of his videos. I think my friends know where I stand on this diet. The specifics of this video aren't worth spreading the lie of Darwinian Evolution. My friends know where I stand on this issue, too, but putting up with it from people who claim to follow science yet lean on this pseudoscientific theory is bad form. If Darwinian Evolution gets brought up, it's usually to reason about something that we don't yet know. Since Darwinian Evolution is foolishness, the conclusions at best will arrive at the truth by accident or worse will lead people down the wrong path into error. Since there is no evidence that suggests Darwinian Evolution to be true in this reality, I see more wisdom in avoiding it than entertaining it as a possible explaining device. In other words, if we know that Darwinian Evolution is patently false, why would we ever use it to explain anything?
Your refusal to discuss intermittent fasting - which is the "normal" way we used to eat - means you are wholly missing the salient point about weight maintenance.
Not eating for 10 hours, Nutrition Facts does have videos on ketosis and breakfast, it's more about brain health tho
He did an entire webinar on intermittent fasting in July of this year.
I recently saw an interview of his that explains that he has been so busy writing this new book "how not to diet" that he had to put research for intermittent fasting on hold. But he plans on releasing a whole series of videos on this subject soon. He is 100% evidence based so he won't talk about things unless there is data to back it up.
He plans these videos up to a year in advance. If he hasn't covered a recent topic on Instagram, he doesn't respond that way. He takes the time to read the research! Why is that a bad thing? He has talked about fasting before, go look those videos up.