Thank you Dr Fung, I brought three of your books. The obesity code, the diabetes code and the guide to fasting. My diabetes is reversing and my weight is going thank to you for the knowlege you teach. Blessing.
@G J thank you for summing up Dr J’s advice. I just discovered this channel, have watched his most recent two vids on calories and was wondering what his approach was to weight loss.
Well... Yes but also no - both would lose the same amount of weight if calories were equated but the cola isn't sustainable because it doesn't provide a good nutrient profile. So over time that loss would be muscle and you'd have nutrient deficiencies.
@harrywilliams6054 Not true. A Coke would spike up your insulin unlike eggs. It affects the hormones that decide whether the energy is spent or concerved as fat. A Coke has a much higher glycemic index and glycemic load.
I'm 5'1, 42 yrs old 155 pounds lost, 29 diseases gone. I can still eat 2500 calories and lose weight as long as I stick to keto and some fasting. I wish everyone would watch these videos.
You are the only doctor that makes sense ..who talks to people in sample explanations .....you god send ....bless you for helping people through there struggle with weight and illness ....🙏🙏🙏🙏
Your videos have helped me find the missing puzzle piece about why I couldn't white-knuckle my weight down past a certain point just by tracking calories, no matter how much I decreased my intake and over-exercised to the point of injuring myself. My hair was falling out, I felt tired and miserable all the time, and I didn't lose more than a pound or two in two months.. go figure. Maybe some people can get lean that way, but it absolutely did not work for me. I started alternate day fasting and eating to my heart's content (even carbs!) on non-fasting days, and now the weight is just falling off, a pound or two a week. The best part is that I feel amazing again, my hair stopped falling, and I have more energy than I've had in years! I just got my parents and my partner started on IF as well :) Thank you Dr. Fung!
Thanks, Jason for all your videos. I started to watch your videos about 2 years ago and they are very informative. I just want to share something with the audience here: I'm 71 yo. My BMI is 23, the same as when I was 18 yo. In my 20's I dropped consuming soft drinks, industrialized refined carb-based "fake food". I dropped white bread, refined sugar, white wheat flour. No more sweets, refined wheat stuff. Being a vegetarian since 27 yo. with a bit of Lacto (yogurty and cheese) for the taste, I didn't bother in looking everywhere for protein as a substitute for all the beef, chicken I used to eat. Rather I relied on beans, lentils, peas (and other Leguminosae) as the main protein sources and some protein from my brown bread, brown rice, etc... Nowadays I almost do not consume even whole wheat bread anymore and increased the intake of veggies, as I have my own organic garden (over the last 4 years). I increased the consumption of "good fats", like avocado, olive oil, and coconuts. I have been eating 90% organic food for more than 10 years. ] As I am physically very active, I have almost a "negative" belly and a swimmer's kind of body. Calisthenics is part of daily routine, I have never gone to the gym, why pay when I can do calisthenics anywhere, anytime for free? I do it even while walking or just standing in a shopping line. Some of the best things I did concerning health and nutrition: No foods in cans, packages, no fast food, no soft drinks. No white sugar, refined wheat flour things, no white rice, etc. No omega 6 vegetable cooking oils, just COCONUT oil and olive oil on salads. Organic food. And finally... over the last 2 years, Intermittent fasting around 5 days a week with no calorie window from 14 to 16 hours. I haven't been sick for decades, not even flu. Needless to say, my relatives consider me "weird", but they are all fat or obese, with diseases, always taking some pharma drugs.
I was shocked when you mentioned that the participants in the starvation experiment received 1500 calories! Then I did a little search and realized they had high carb foods! Now everything makes sense to me!
Hi Doc, thanks for these really life changing information. Glad youre becoming more and more active online e.g. youtube. Just a friendly unsolicited tip, you may want to consider using a wireless lapel mic to pick up your audio much better. Thank you!
Like the Short topics. I have listen to several of your audiobooks. But these short videos reinforces your ideas in my head. Lost about 60lbs since June 1 2020.
A calorie is a measurement of energy. It is not a tangible thing any more than an inch, a pint, a pound. It is just a measurement. Dr Fung is a ray of sunshine for people like me who have struggled most of their lives trying to keep their weight down on a very low calorie intake. At last after over fifty years of not understanding the concept of weight and insulin impact , I now eat many more calories but very very low carb. My weight has stayed constant.
Keep them coming. I’ve been following your advice and have lost weight. Sort got stalled after losing 108 lbs. so I’m hoping going over all this again will help.
I’m stalled after a 93 pound loss and still have 40 pounds to go. We got this! Just takes determination, patience, and willingness to experiment! I’m hoping a 3-4 day fast will get me out of my stall.
Since changing to a ketovore diet, I ate around 50% more calories than on my 'healthy' high carb diet, yet I lost body fat. Once my weight stabilised (to what feels ideal for my build and exercise level) and I became fully fat adapted, my appetite naturally decreased slightly. Fascinating.
Dr Fung: Pls discuss Hashimoto’s, fasting and the thyroid-adrenal access. I’m slowly pushing my fasting tolerance ceiling up. How do I fast long than 25 hours without stressing the thyroid? Is this misinformation and fear? I have worked my body off Synthroid for the last 4 years (after 15 years on it) and want to keep on this trajectory. Thank you for your very important message!!
*FAT* *F* requency of Food intake (how often you eat) *A* mount of Food intake (how much you eat) *T* ype of Food intake (what macronutirents balance you eat)
Dr Fung, love all your talks and it's eye opening for me and people around me. Would it be possible to use a mic close to body for the audio clarity? Thanks!
Look, I get the argument that you extract different things from different foods for a same hypothetical amount of energy, to simplify. But it's time to LET THE "A CALORIE IS NOT A CALORIE" PHRASE DIE. Yeah, caps for visibility, not aggravation. Why? Because a calorie is a physical measure of energy. It's as silly as saying "a mile is not a mile" because if you walk or run you won't feel the same or cover the distance in the same time. But the mile does not change as a physical measure of length. A calorie cannot be anything else. It's a damn unit of energy!
Dr. Jung, I listened to another video of yours just because...But then I found out that my husband's A1C is VERY HIGH. I'm now binging hit videos and just ordered 3 of your books. I'll keep you updated on my husband's progress. Thank you!!
It's obviously a lot more nuanced than that yes - but fundamentally the only way to lose weight is to induce a caloric deficit. Trying to argue otherwise and that fasting has some magical properties is just nonsensical - it's a tool to induce caloric deficit
@@harrywilliams6054 Caloric deficit is over simplified for weight loss. That's the problem. If you have 2 person, both of them has the "same caloric deficit" of say 500. Person A spread the intake into 3-5 meals eating all day, then his insulin will be in a certain level all day that preventing his body to use body fat. So, in this case Person A is not losing body fat. However, Person B eat the same amount of food but in a smaller time frame say 8 hours having 2 meals, then he would have 16 hours of fasting. During this 16 hours fasting period, his insulin will gradually fall into a level that his body will be able to burn fat. The important thing is not "how much" caloric deficit you induced, is "how" you induced it. And this is only talking about insulin when talking about fasting. The body react differently to different kind of food even when they have same amount of calories.
You are amazing thanksfor all advices I listen all of your vidéos on RUclips . I m fasting . Id like to go min until 7 days. I d like to se the difference between carbohydrates and ketosis for my brain. God bless you and your family and your research. From Belgium. And I m learning English during the fasting . I drink Japanese green tea, ginger, mint, safran during the fast. I was resistant of insuline . I m sure. I have to lose weight min 12 kilos . I ll go to fast and fast and fast. Thank you @drjasonfung 💯💯💯❤❤❤👍👍👍👍
I was fasting for 3 days several times during last spring, but after that I am hungry all time and I started to eat more than before fasting. Our body feels that it loses fat and starts to increase our weight and makes us feel hungry.
Please tell all your friend and family to subscribe,Dr fung is the best they way he explain everything and I'm surprise are only around 235 thousands subscribers.
So how does fasting increase BMR, like another video stated? Before hearing about that I had always understood that once your body adjusts and gets lighter / smaller the BMR decreases, hence the dreaded weight loss plateau ( because it thinks you are starving and tries to preserve fat) You then have to trick your body into thinking you are ok and not going to starve ( by eating a little more) so that it will adjust again. Confused.
Hi Dr. Fung! First of all I would like to thank you for sharing and explaining the concept of fasting and the myth of calories! I've been doing IF for almost 1 year and I've lost almost 20 kg and be able to maintain the weight I want. However I do have two questions in terms of fat loss (body fat burning) and metabolism reduction. Say if I do 22 hours fasting everyday, and during my eating window I eat just enough food which equals to my daily body energy consumption (or more), in this case will my body still burn body fat during fasting? (cause my body can get all the energy it needs from the food?). The other question is that it is hard for me to eat a lot during my eating window when doing one meal a day pattern, but from the study you shared, does that mean even I reduce my daily energy intake, by doing fasting my body will not reduce the metabolism rate?
Since we don't have a calorie receptor in our body how the hey they calculate how much calories our body needed😅😂 counting calories doesn't make sense since this great doctor said it all. Will pray for your further success dr Fung so you can help lots and lots of people ,
Oh and your reply makes u a great and smart person? ,I hope not all smart people are like you! 😅First you don't need to answer an idiot like me since you're a smart person, second mind your own business smart person... 😂😂
@@geneticsPK Under the assumption the calorie is stored. People with type-1 diabetes do not produce insulin and if they do not take artificial insulin they are nothing but skin and bones regardless of how much they eat. They will just urinate out all the sugar (carbs). A dry piece of wood has about 4-5 Kcal/gram in it but you would absorb 0 calories if you ate it because we can't break it down. The way the human body uses/stores nutrients is far more complicated than calories in/out. Even people who don't believe in low-carb, keto, fasting, insulin control probably won't argue that protein and fat is used in the body for things besides energy where the only purpose of carbs is for energy and, incidentally, hormone control. If you could someone get enough vitamins and minerals without carb foods (fruits/vegetables) you could never eat another carb again and be completely fine. If you don't get fats/proteins you will die.
They can't calculate it, it's pure bs. Your body will increase the metabolism to get rid of whatever carbs you are eating but it is a slow process so you will gain a lot of weight before you reach equilibrium if you do a large increase. And it does the opposite when you are in a deficit. That is why you should fast. When you skip a day of food your body does not adjust the bmr down because it takes days of deficit before that starts to happen. When you got on a diet for a week your bmr is already going down and in a couple months it's dead.
Ben Bikman phd agrees with fung, he is a biochemist. Like all bodybuilders coach greg lies about everything. He takes steroids to keep from losing muscle when dieting, and synthroid so he can up his metabolism to diet a long time. Otherwise your metabolism is in the toilet from dieting in just a few weeks.
First of all most people who diet do not care about muscle. They are not bodybuilders and they just want to be healthy. You lose more muscle as a natural athlete while dieting, but you can minimize that up to a certain point. Comparing professional bodybuilders with regular people is just stupid . Regular people are not looking to be 5% bodyfat with maximum amount of muscle ,they want to avoid the incoming heart attack you feel me?
I definitely agree with the hormones aspect. But there are some flaws here I'll address. It's WEIGHT=calories in vs. Calories out. NOT just fat as suggested. Also, he is assuming that as you put in less calories, the output is always matched in the decrease 1:1. It's not. Just look atbthe starvation study he cited. The participants CLEARLY did not stay the same weight with their 1500 calories. They were absolutely skin and bone. When measured, their out put in calories burned only decreased by 25%. Not 1:1 , 100%. I'm not sure why he uses that study because it disproves this theory. At least in the data. Yes, if you out less calories in, less will be burned. But it's not that drastic, and you will still lose body weight.
Yes Dr Fung. I was about to comment on the same subject. Great content Dr. But perhaps you could invest a little bit on audio and video systems so that the outcome would be of greater quality for the audience. Cheers 😁😊
If you see his other videos, it's about how much insulin inducing quality the food has. Insulin is the fat storage hormone. So eat foods with a lower glycemic load and there isn't as much need to count calories. Also some amount of fasting is helpful as opposed to lots of meals even if low calorie. The body needs time not digesting or having sugar in the blood in order to lose weight. Easiest first step is just three meals (low in carbs, moderate in protein, moderate-high fat) no snacks. Like the way we ate before 1970. Close up the kitchen three hours before bed.
If CICO is the only thing that matters then you only have to vary your intake or burn by 9.6 calories per day to change your weight by one pound per year. Since I know my own BW has varied by as much as 4 pounds a day, this seems like a very small window. Obviously how your body reacts to the form the calorie is in is more important than how many calories.
What Dr says has a similar analogy in physical gold industry. Not all ten tolas of gold weigh the same. The weight of tt bar or 10 tolas of gold depends on purity of gold. 999.9 ten tola bar weighs 116.52, but 999.99 purity weighs 116.64 gms of gold. Similarly I think Dr says not all calories are calories. OK hope I am not that enthusiastic student who has landed up confusing the class rather than earning brownie points from our teacher. 😊. BTW am sure Dr doesn't encourage brownies..
I eat 3000-3200 calories a day in maintenance on a low carb diet after body recomp and loosing 2/3 of my body fat. I was gaining weight and getting fatter at 1700 calories a day on the SAD diet.
CICO is bound by the laws of thermodynamics and that can't be changed by hormones. If you eat more calories than you put out than you will gain weight and vice-versa, there is no such thing as a calorie type, it comes down to personal biology the volume of the food consumed. No one gets fat off broccoli because no one is sitting down at 12:00am eating 1000 calories+ worth of broccoli, they're doing it with ice cream and chips.
1. You don't even know the laws of thermodynamics let alone what the mean or would not say that. 2. Once you poop out the unused fat (most of it) the unchange, unburned fat is indeed not violating any laws of anything. 3. If you ate 1000 calories worth of broccoli you would absorb almost none of those calories anyway lol
@@OtherwisePanic It's not that the law of thermodynamics is defied but how much energy you can output in response to input (as well as, to some extent, absorb) has to do with the type/quality of food/drink you put into your body. As a blatant example well-known, consider TEF (thermic effect of food). If you consume 1000kcal in soda (i.e., in sugar), there is almost no thermic effect whatsoever so you burn practically no calories digesting it. However, if you consume a high-protein meal, you will tend to burn around 17% of the calories you ingest just through TEF. If you consume an extremely high-protein meal, that can burn as much as 25% of the calories you consumed through TEF. That is a blatant and well-known example supporting Dr. Fung's claim that output is not independent of the type of input. As another example appealing to common sense, let's say you drink 500kcal of whiskey for breakfast in the morning (and assuming you aren't like a hardcore Irish drinker who isn't affected). Surely you would be pooped for the rest of the day and burn less energy, tire out faster, sit down more, lie down more, etc, than if you ate a healthy and wholesome breakfast instead, yes?
Where is the study to back this up? I haven't seen anything to to show that going to 1500 calories will reduce your BMR to 1500. I did see a study that showed going from 2200 to 1200 calories showed and average drop of 187 calories over a period of a couple weeks, but not the numbers your saying here.
@@gotmikl3075 God I hate lazy but argumentative people like you who waste other people's time. He has a giant list of studies on his website. Do I need to quote each one for you? For every single point? Shall I write a book too? Oh wait, he already has three books lol
Stop all carbs eat fatty cuts of all type of meat keep your insulin low by keeping away from process carbs if eating carbs etc vegetables keep it under 20 grams eat only when hungry ..
Sir in your example 1500 in reduces to lout to 1500 then when we increase calories in to 1700 you are saying calories out 1500 doesn't it increase to 1700 again.
A high protein diet and eat as much volume of food for as little calories as possible that's how. Avoid seed oils and low protein processed foods that are high in both fats and carbs, learn to read food labels and to count calories properly too.
Eat correctly and eat less frequently. Energy expenditure tends to go down with the combination of calorie restriction + frequent hormonal(insulin) spikes(frequent eating). Resting energy expenditure tends to remain stable when the hormonal(insulin) spikes are kept low for longer periods. Compress your eating window, not your normal calorie intake, and when you do eat, consume real food of the correct sort and of the correct nutritional ratios.
Hello Dr fung a calorie is a calorie but the food group might be different.For example a 100g snickers bar has about 180 calories (approximately) But is extremely low in volume which is not satiating at all.Whereas 4 lbs of baby spinach has the same amount of calories but it is extremely high in volume along with various micronutrients.It is really challenging for someone to eat 4 lbs in one sitting.Calorie is same but food volume is different.
He's not talking about satiation but fat storage. When you don't spike insulin you don't store fat, when you do store it you can't get the fat out of the fat cells to burn.
I've been trying Dr. Fung's method of losing weight for about a year. Now my maintenance calorie is about 3000 and I'm still losing body fat. I'm thinking about to start eating junk food to keep me from going underweight.
Not here to spread Hate, But whatever was explained in the Video can be Proved with CICO Model (Basic Physics + Mathematics). Even when the Body does not know what is a Calorie, It is the Body's Energy Currency. (Your Hormones are dependent on this currency) If the method above works for you, it is great and keep continuing it. But don't just piss on CICO , I have maintained my weight by Cycling All types of Carbohydrates for Past 5 Years with 3 Days of Fasting in a YEAR. (Body Fat 17%)
Your body decides how much to burn, it has control over the calories out, not you. That is why CICO is BS. If it were true then you should be able to just eat 500 calories less and lose a pound a week til you are lean. It is not true, though, it's pure lies made up by the coca cola corporation and placed into textbooks through corruption. You can come up with all kinds of exceptions to try and prove it's still true, but if that equation does not work, then this is a useless paradigm for weight loss that's all there is to it. If you try and eat and diet that way you will get nowhere. To lose weight you need to reduce simple carbs and create a sharp deficit for short periods, ie fasting. Any other way is less efficient for weight loss and a total waste of time and effort.
@@LTPottenger I am not saying you are going to be exact in calorie estimates. There are going to be huge differences in estimations and actuals, BUT your weight is going to signify if you are in a surplus or a deficit over weeks , months etc. (If weight loss is not occurring, you are on maintenance NOT a deficit) Avoiding Simple Carbs can be Great but it works coz they are over consumed (hyper-palatability)--> Again consuming less total calories. (Not supporting Coca Cola here, they are Corrupt) I was a big KETO follower earlier when I lost weight. But I could continue losing Fat by switching on Carbs & Protein ALSO. (Muscle Mass did not drop, mind you) I am saying they both work with the same Principle & there I thought I was intially wrong. Dr Fung says that reducing calories , the BMR reduces eventually & matches which is true. (efficient) BUT when you increase calories, the BMR tries to adapt to it too by becoming inefficient. (Dr. Fung says BMR still remains 1500 which is not possible unless there is a medical condition) Dr Layne Norton makes much more sense than Dr fung, Dr Berg , Gary Taubes Combined. If you hate Layne, Listen to Alan Aragon or read his Research Reviews or Dr Ben House who are actual pioneers. Cheers!
@@hmvdhv The equation not only doesn't add up but you stop losing weight very easily if you try it, out of all proportion to the calories you consume. In fact if you do cut 500 calories from what you currently eat, you usually won't lose any weight at all. With fasting, the math DOES add up. You fast for one day you lose from half a pound to a full pound of pure fat every time. Sometimes your body holds on to water but it never stops the fat loss. So with that being the case there is no reason to fiddle with exact calorie counting, it is not helpful. You need to get insulin down to burn fat and that means fasting and/or eating moderate or low carb diet, which is all many people need for moderate weight loss.
Carbs intake makes insulin high - energy is stored in cells. Fat makes low insulin ride - fat From meal is burned. Not eating at all for extended time - insulin gradually lowers and lipase is able to burn body fat. You literally burn your fat storages . Released growth hormone protects your muscles From burning . I'm sure doctor Fung will get to it in the future videos
@@ravingcyclist624 Maybe Dr Fung is "building a channel" and he doesn't want to give al the "tips" in one video? How long it would last to explain everything in one video? 10 hours? If someone wants all the clues at once they buy his book "Obesity code". So simple.
When you do CICO diet, you compute first your BMR. Based on my superficial knowledge, BMR depends on age, weight and activity level. Thus, even if your comatose, your body still has uniform BMR and following the formula would still result to fat loss. It confuses me how foods can modify hormones and affect your metabolism/BMR. Someone please correct me/ explain further. Thank you 🙏🏽
I think it has to do with wether you use glucose or fat for energy and what types of food you eat dictates which way your body behaves. Furthermore, if you don't have obesity issues you would likely do fine with a calorie in/calorie out & BMR situation. As you age, you may experience weight issues and at that time the hormornal effects of what you eat will become key! Everyone can lose weight on any diet but, at various ages success rates can dwindle. I am someone who has struggled with weight since my teens and have tried various diets. I found that nutrisystem worked best but after going back 3X, the last occassion wasn't as successful and the weight crawled off. With IF and LowCarb , I have consistently lost 2Lbs weekly with NO EXERCISE!!! No plan that I've been on has not required exercise! Weightwatchers, nutrisystem, Jenny craig, Beachbody &seattlesutton have all emphasized exercise for continued success and it is imperative. With IF/LC you have loss and no exercise. You may have more energy and that may encourage you to move around a bit but there is no set 30min a day routine to get your body burning. All of that speaks to foods affect on the hormones and how your body responds to the directives given.
1. Your BMR goes down in less than a week of dieting and will be down the drain for good after a couple months, making those formulas worthless. 2. Your body doesn't burn all the food you eat. It can only store fat if insulin is high enough, otherwise anything not burned as free fatty acids goes down the toilet. It's also impossible to store protein as fat, your body just won't do it unless starving and there's nothing else avalable and then you will then get rabbit starvation and die.
After so many hours of fast your metabolizm switch to ketosis and you released hormone called lipase that Burns your own fat, so the body doesn't need to downregulate metabolic rate
That's because it is literally impossible to lose fat if you are in a surplus. No matter how you look at it, CICO can shown in every single case as the reason for how people gain/lose fat. I still can't find anyone to give a logical debate against this :/
@@josephdavey2342 You're right but only low level of insulin (after many hours of fast) can make the lipase work (to burn the needed calories from your own fat to get enough to keep the metabolism rate on the right level). When people eat small portions throughout the entire day and night (yes, people on regular diets wake up in the middle of night to go to the fridge) the don't let the lipase work so the body needs to downregulate metabolism and that's why people generally fu** their metabolism on low-calorie diets. Because they don't eat enaugh in one meal to satisfy their body's needs (to feel somewhat-full and healthy) and then don't let the body switch to ketosis whilst the fast to burn the undereated calories from their own fat to keep the metabolic rate on the right level. Dr Fung explains it in one of his never videos.
When you alternate day fast it doesn't lower your metabolism because you are INTERMITTENTLY fasting not continuously. Get it? It is right in the name. If you fast for ten days yes you will lower your metabolism.
@@josephdavey2342 You are completely ignorant. When I eat carnivore I will eat 4-5 lbs of brisket a day, which is up to 7000 calories, and lose weight. Your body doesn't burn all the food it eats, moron. Your body only takes fat into fat cells if they are empty enough to want it at your current insulin level otherwise it goes right back out through the colon.
I do Low carb and keto wor some fasting.. I think the reason why I haven’t lost a lb in a year is I need more calorie?? I’m 5”4 and 58. I want to lose 30 lbs And just doesn’t happen.. I think I’m usually at around 1400-1500 calories a day. But all these years wondering it I need more..
Simply; calories are a pointless metric when it come gaining/loosing body fat. Hormones control where and how much body fat you store. The difficulty is EVERYONE has a different hormonal response to the same foods but generally carbs elicit a higher hormonal response for storing body fat if you are not expending that energy.
It makes me wonder how people are able to simply count calories and still lose fat, every single time, even in the long term? and even with multiple high carb meals over the day etc too? It shouldn't be possible even in the short term, if calories weren't a thing... counting accurately seems to work in every practically single scenario?
The 2 things I got from this video is 1) Your body adapts and lowers your metabolism when you do a CICO diet. 2) He's trying to explain that not all calories are created equal, for example, 500 calories of doughnuts are not the same as 500 calories of broccoli. I think the overall point Dr Fung is trying to get across is don't look at food as just a number (calories) but look at it in a nutritional way. Going back to the doughnut/broccoli analogy, in the CICO world, 500 calories is 500 calories, but a doughnut is high in sugar and empty carbs that don't really provide essential nutrients whereas the 500 calories of broccoli does not have any refined carbs and has plenty of vitamins and minerals that our body needs. Also, our body reacts differently to consuming these foods which play a big part in trying to lose weight.
Simply; calories are a pointless metric when it come gaining/loosing body fat. Hormones control where and how much body fat you store. The difficulty is EVERYONE has a different hormonal response to the same foods but generally carbs elicit a higher hormonal response for storing body fat if you are not expending that energy.
@@KyleDLH I get the calories part and completely agree. I don’t understand your metabolism decreasing. You’re metabolism isn’t some arbitrary thing. It’s your body keeping your organs functioning and keeping you alive in addition to your movement. I think claiming that your metabolism will decrease is misleading without giving the full context. You have some control over you metabolism just by moving around
@@AshyCrashy Hey Ash, do you see the book presented at the board “The Obesity Code”? He explains all of this in details and backs it all up with reasoning. It’s a good read.
Same. When you do CICO diet, you compute first your BMR. Based on my superficial knowledge, BMR depends on age, weight and activity level. Thus, even if your comatose, your body still has uniform BMR and following the formula would still result to fat loss. It confuses me how foods can modify hormones and affect your metabolism/BMR. Someone please correct me/ explain further. Thank you 🙏🏽
They fought against their body and did lots of activity. I am convinced that it is only a modern societal change that meant humans have been able to eat and graze food all day long. Irregular eating patterns is what the body is currently built for. And all the processed carbohydrates is not good for the liver.
Dr. Fung, can you explain how I should look at it then? Like for instance when I do calorie restrict I do lose weight. Show how does that work? Does that mean I go into fat burning for like 2 hours a day, while on fasting I would go in for 6 hours? Show me exactly how it is different.
He told you to not calorie restrict. No one was doing that 200 years ago but no one was fat. Stop eating garbage foods, you can't just eat whatever goodie you see or you will never lose weight.
Calories are different, but basically CiCO works. Get yourself in a calorie deficit and you WILL lose weight. You may have to decrease your calories as your body weight goes down.
🎯 Key Takeaways for quick navigation: 00:00 🍽️ *Not all calories affect weight loss or gain equally; the concept of "a calorie is a calorie" oversimplifies weight management.* 01:09 🥦 *Different macronutrients (carbohydrates, fats, proteins) have varied effects on the body's weight regulation despite the calorie quantity.* 02:59 🏋️♀️ *Adjusting calorie intake doesn't strictly equate to proportional changes in calories burned; the body's response is influenced by multiple factors.* 04:50 💵 *Analogous to money management, the simplistic "calories in, calories out" notion overlooks hormonal impacts on calorie utilization and expenditure.* 06:01 🔄 *Reducing calorie intake may prompt the body to decrease calorie expenditure, hindering sustained weight loss and potentially causing weight gain upon resuming a higher calorie diet.* 07:15 🍔 *While a calorie remains constant, not all calories contribute equally to weight gain; hormonal regulation significantly influences weight management.*
Hey dr. Fung can you please do a video on pcos (polycystic ovarian syndrome) I have really bad pcos, overweight and can’t get pregnant for the past 7 years. Really appreciate it!
They just put out a book called The PCOS plan I have read The ultimate guide to fasting And The obesity code. PCOS plan is next on my list. Fasting really does help with ovulation regulation and other things in your cycle! Along with a low carb high fat diet!! Good luck!!
Yes at a certain point your body will adapt to the calories coming in by decreasing your rate of exercise activity and your involuntary movements but it’s not instant - once you calculate your BMR and then your TDEE you arrive at a rough estimate of your maintenance calories. From there you then make the proper adjustments (subtract calories) to ensure you are in a negative energy balance and that’s when you start monitoring the rate of weight loss weekly - this video hurt my head 🤦🏻♂️
So even you only eat 1000 calories worth of mcdonalds you can still not lose weight?? What if I only eat 100 calories of food a day hypothetically? Will my body only burn 100 calories? If this is the case the body should be able to operate on 1 calorie a day. That's illogical and the human body NEEDS energy to operate.
What happens to anorexics? If they don't die their metabolism is completely destroyed and eventually they get so hungry and malnourished they start bingeing and that combined with their broken metabolism turns them obese in no time at all. Anorexics are just extreme dieters. Now if they did alternate day fasting instead then they would gain muscle and lose fat and be ripped in time. Sharp caloric restriction for a short time does not reduce the metabolism but any restriction for a long time such as 'dieting' starts to destroy it in less than a week and it only takes a couple months before it hits rock bottom. And yes I have seen guys eat 1000 calories and not lose weight. After years of dieting I was eating 1200 calories a day myself (measured out in prebought packaged food so it's accurate) and not losing any weight. If it were easy everyone would be ripped instead of over half the population being obese. It's not easy at all once you get fat.
As far as I recall, most people lose weight for about two or three weeks in a caloric deficit and at that point the metabolism catches up! That's why people would get so excited for a couple of weeks, after losing a few lbs/kgs, then suddenly it all stops! It's just not sustainable, trying to stay in a calorie deficit!
I'm afraid you'll a find that a calorie is a calorie. I think you meant to say all sources of calories are not equal. Calories from protein are not the same as calories from fat due to thermic effect of food and how the body handles the calories from each macro. A calorie is a measurement of energy, not how the body deals with calories. Keep your protein consumption high, drop your daily calories a bit and you'll be fine. I eat 2600 calories when cutting (approx macros 250g protein, 250g carbs , 70g fat) and I lose 1lb of weight guaranteed each week. Gym 5 times and walking 30mins 3 times a week. That's no surprise because I can count calories properly and I'm consistent
@@siriusfun n Are we watching a different video? The thumbnail literally says "a calorie isn't a calorie". He then starts off explaining how a calorie isn't a calorie
A calorie is a calorie but your body doesn't use food for energy it uses it for building blocks. When it wants fat it makes fat, when it don't want fat it don't. And it is incapable of making protein into fat and can't directly turn carbs into fat either. So yeah they all have potential energy but since your body doesn't use them for energy it's totally meaningless.
Your body only knows if it has a deficit or not and how long, and the longer the deficit the more it slows down bmr. If you eat 500 calories a day you will become skeletal in a few months but then when you eat again you will become obese in no time. That is what happens to anorexics aside from the few who die. If you exercise 1500 calories a day while eating 2000 calories a day then your body sees it's in a deficit (not knowing why) and the same thing happens. If you ate every other day your body does not slow down your BMR because it not in constant deficit so you lose fat and gain muscle instead. That is how your body actually works, the real science. Anyone who hears that and thinks CICO still matters is simply an idiot.
@@LTPottenger no, you're an idiot for using a stupid example with 1500 calorie deficit. Bottom line... No one recommend that kind of deficit unless you're morbidly obese, and even then, thats pushing it. The vibe I'm getting is that the cico deniers don't have any desire to form healthy eating habits. Instead, they want to go on a crash diet at a huge deficit to get the results they want fast. But at the end of it, all you've really done is made your bad eating habits worse. So what do you do next? You swear of carbs, yet another unsustainable diet goal contributing to your bad eating habits. But if you eat at a reasonable deficit, around 500, and do some strength training and eat good protein, you'll actually INCREASE your metabolism by putting on muscle, and you can even lose fat whole doing so! Who would have thought that the more difficult path worked better?
A calorie is a calorie. The nutrients in steak, bacon and eggs have a positive effect on our bodies. While the poisons in over processed food stuffs affect our bodies negatively.
@ Berta Alma... Berta... you CAN watch the video with Spanish subs. Do this: 1- Click on the "gear" symbol under the video (settings"), then select "English auto-generated). You will have English subtitles generated by his audio... 2- Click again on the "gear" symbol and select "auto-translate", then select Spanish from the drop-down list of all languages. The result will be quite correct, except for a few words that the "auto-generated Eng. subs" got wrong. But as Dr. Fung talks slowly and very well pronounced, the auto-generated Eng. subs will be almost 100% correct and therefore the Eng. to Spanish will be good as well. ---- Berta ... PUEDES ver el video con subtítulos en Español. Hacer esto: 1- Haga clic en el símbolo de "engranaje" debajo del video ("configuración "), luego seleccione "Inglés autogenerado". Tendrás subtítulos en inglés generados por su audio ... 2- Haga clic nuevamente en el símbolo de "engranaje" y seleccione "traducir automáticamente", luego seleccione español de la lista desplegable de todos los idiomas. El resultado será bastante correcto, excepto por algunas palabras que los "subtítulos en Inglés autogenerados" se equivocaron. Pero como el Dr. Fung habla lento y muy bien pronunciado, el Eng. subs serán casi 100% correctos y por lo tanto el Eng. al Español también será bueno. ____ Teach this to other people. Enséñele esto a otras personas. Saludos desde Brasil.
I am going to fasting on this Monday and I fear because I might give up it. Fasting is so difficult. I was eating during Sunday. I know it is wrong, but I could not stop eating. Please tell me what you do for decreasing hunger. I know second day of fasting is much easier than firstday of fasting. But first day of fasting is like a barrier for me. Like brick wall that I can not overcome
It took me 6 months to do a 24 hour fast. Try increasing each month. Start with 12 hours every day. Then increase to 18 hours twice a week. Then do a 24 hour once a month. If you need to lose a lot of weight you might be able to do more. Now I am at goal weight and only do a 18 hour or 24 hour fast if I gain a few pounds.
In the end, it only comes to your willpower and how much you are dedicated to your goals. I am doing once a week a 36 hrs. fast, starting from midnight and ending on 2nd day at noon. 1st day evening is the critical point, but I keep my mind busy with some other things like going to gym and even COOKING for my wife. I chose to simply ignore the hunger sensation, and it will go away. Funny, in the fasting evening I almost always go to sleep earlier than feeding days. Drink a lot of water and some salt if feeling dizzy. You have to prioritize your goal and health benefits over the hunger.
Thank you Dr Fung, I brought three of your books. The obesity code, the diabetes code and the guide to fasting. My diabetes is reversing and my weight is going thank to you for the knowlege you teach. Blessing.
Thank you! I've lost 100 pounds so far and your advice has been golden!
What was the advice? He didn't tell us what to eat.
@@chinh101 IF
@G J so eat less and you'll lose weight? Wow! Inspirational!
I'm doing OMAD. Today is day 477 and I am down 51kg/112lbs..
@G J thank you for summing up Dr J’s advice. I just discovered this channel, have watched his most recent two vids on calories and was wondering what his approach was to weight loss.
this is exactly what I contested with a friend of mine by giving him the example of 500 kcal coming from a cola and 500 Kcal coming from eggs
Well... Yes but also no - both would lose the same amount of weight if calories were equated but the cola isn't sustainable because it doesn't provide a good nutrient profile. So over time that loss would be muscle and you'd have nutrient deficiencies.
@@harrywilliams6054 exactly, finally someone that's making sense here
@harrywilliams6054
Not true. A Coke would spike up your insulin unlike eggs. It affects the hormones that decide whether the energy is spent or concerved as fat. A Coke has a much higher glycemic index and glycemic load.
I'm 5'1, 42 yrs old 155 pounds lost, 29 diseases gone. I can still eat 2500 calories and lose weight as long as I stick to keto and some fasting. I wish everyone would watch these videos.
Awesomeness 👏👏👏👏
You are the only doctor that makes sense ..who talks to people in sample explanations .....you god send ....bless you for helping people through there struggle with weight and illness ....🙏🙏🙏🙏
Your videos have helped me find the missing puzzle piece about why I couldn't white-knuckle my weight down past a certain point just by tracking calories, no matter how much I decreased my intake and over-exercised to the point of injuring myself. My hair was falling out, I felt tired and miserable all the time, and I didn't lose more than a pound or two in two months.. go figure. Maybe some people can get lean that way, but it absolutely did not work for me.
I started alternate day fasting and eating to my heart's content (even carbs!) on non-fasting days, and now the weight is just falling off, a pound or two a week. The best part is that I feel amazing again, my hair stopped falling, and I have more energy than I've had in years! I just got my parents and my partner started on IF as well :) Thank you Dr. Fung!
That’s fab! I wish my dear mom would follow Dr Fungs advice 🥰
Alternate day fasting? So you plain just completely eliminated calories for a whole day and now CICO is wrong?
Yes!!
I’m loving these weekly videos.
Welcome back Dr Fung 🙏
You’re a life savor Dr Fung!!!! Keep spreading your knowledge!!!! 👍🏻
Thanks, Jason for all your videos.
I started to watch your videos about 2 years ago and they are very informative.
I just want to share something with the audience here:
I'm 71 yo. My BMI is 23, the same as when I was 18 yo.
In my 20's I dropped consuming soft drinks, industrialized refined carb-based "fake food".
I dropped white bread, refined sugar, white wheat flour. No more sweets, refined wheat stuff.
Being a vegetarian since 27 yo. with a bit of Lacto (yogurty and cheese) for the taste, I didn't bother in looking everywhere for protein as a substitute for all the beef, chicken I used to eat.
Rather I relied on beans, lentils, peas (and other Leguminosae) as the main protein sources and some protein from my brown bread, brown rice, etc...
Nowadays I almost do not consume even whole wheat bread anymore and increased the intake of veggies, as I have my own organic garden (over the last 4 years).
I increased the consumption of "good fats", like avocado, olive oil, and coconuts.
I have been eating 90% organic food for more than 10 years.
]
As I am physically very active, I have almost a "negative" belly and a swimmer's kind of body.
Calisthenics is part of daily routine, I have never gone to the gym, why pay when I can do calisthenics anywhere, anytime for free? I do it even while walking or just standing in a shopping line.
Some of the best things I did concerning health and nutrition:
No foods in cans, packages, no fast food, no soft drinks. No white sugar, refined wheat flour things, no white rice, etc.
No omega 6 vegetable cooking oils, just COCONUT oil and olive oil on salads.
Organic food.
And finally... over the last 2 years, Intermittent fasting around 5 days a week with no calorie window from 14 to 16 hours.
I haven't been sick for decades, not even flu.
Needless to say, my relatives consider me "weird", but they are all fat or obese, with diseases, always taking some pharma drugs.
I was shocked when you mentioned that the participants in the starvation experiment received 1500 calories! Then I did a little search and realized they had high carb foods! Now everything makes sense to me!
Hi Doc, thanks for these really life changing information.
Glad youre becoming more and more active online e.g. youtube. Just a friendly unsolicited tip, you may want to consider using a wireless lapel mic to pick up your audio much better. Thank you!
To learn more about fasting, see Top 5 Benefits of Fasting ruclips.net/video/pYZwfhAcIDA/видео.html
Like the Short topics. I have listen to several of your audiobooks. But these short videos reinforces your ideas in my head. Lost about 60lbs since June 1 2020.
A calorie is a measurement of energy. It is not a tangible thing any more than an inch, a pint, a pound. It is just a measurement. Dr Fung is a ray of sunshine for people like me who have struggled most of their lives trying to keep their weight down on a very low calorie intake. At last after over fifty years of not understanding the concept of weight and insulin impact , I now eat many more calories but very very low carb. My weight has stayed constant.
Exactly. Ketogenic and carnivore diets are the future!
Good on you! Keep it up
@@bullymaguire2061 not so sure about the carnivore. It is not environmentally justifiable.
@@veronicaroy1766 🤣😂
Keep them coming. I’ve been following your advice and have lost weight. Sort got stalled after losing 108 lbs. so I’m hoping going over all this again will help.
Lower carbs even more
Go for a prolonged fast (if your health allows it) to shock your body a little. You can also try OMAD; it's working wonders for me
I’m stalled after a 93 pound loss and still have 40 pounds to go. We got this! Just takes determination, patience, and willingness to experiment! I’m hoping a 3-4 day fast will get me out of my stall.
Your consuming more calories in than calories out by burning. Lower your intake by 100 calories
Since changing to a ketovore diet, I ate around 50% more calories than on my 'healthy' high carb diet, yet I lost body fat. Once my weight stabilised (to what feels ideal for my build and exercise level) and I became fully fat adapted, my appetite naturally decreased slightly. Fascinating.
So you broke the law of thermodynamics?
Dr Fung: Pls discuss Hashimoto’s, fasting and the thyroid-adrenal access. I’m slowly pushing my fasting tolerance ceiling up. How do I fast long than 25 hours without stressing the thyroid? Is this misinformation and fear? I have worked my body off Synthroid for the last 4 years (after 15 years on it) and want to keep on this trajectory. Thank you for your very important message!!
*FAT*
*F* requency of Food intake (how often you eat)
*A* mount of Food intake (how much you eat)
*T* ype of Food intake (what macronutirents balance you eat)
I am so, so grateful for your existence, the first thing that comes to mind is giving you a hug for so much valuable information. ❤😍😙
Dr Fung, love all your talks and it's eye opening for me and people around me. Would it be possible to use a mic close to body for the audio clarity? Thanks!
Thanks. The audio is going to be much better after this video.
@@drjasonfung Hi Dr Fung, I was wondering, what's your opinion on the carnivore diet? Which is totally devoid of carbs?
@@bullymaguire2061 Mostly devoid. Liver, dairy, and eggs.
@@bullymaguire2061 I feel pretty good on it but if I crave salad I eat ig
@@drjasonfung It's great that you're doing these-especially that they're short, sweet and to the point, which you're so good at!
Excellent info, thank you. The sound quality is poor: echoes. Just fyi for future videos. :-))
Look, I get the argument that you extract different things from different foods for a same hypothetical amount of energy, to simplify. But it's time to LET THE "A CALORIE IS NOT A CALORIE" PHRASE DIE. Yeah, caps for visibility, not aggravation. Why? Because a calorie is a physical measure of energy. It's as silly as saying "a mile is not a mile" because if you walk or run you won't feel the same or cover the distance in the same time. But the mile does not change as a physical measure of length. A calorie cannot be anything else. It's a damn unit of energy!
Doctor and a great teacher even a primary school child could understand this so why doesn't the world?
Dr. Jung, I listened to another video of yours just because...But then I found out that my husband's A1C is VERY HIGH. I'm now binging hit videos and just ordered 3 of your books. I'll keep you updated on my husband's progress. Thank you!!
@reneebrooks2722
How's it going?
People who like your work have already liked & subscribed the channel as well.
Explained so well for laypeople...thanks
The body doesn’t even know what a calorie is
But a calorie still exists because it's just a measurement of energy?
I really wish calories didn’t exist
We are not boilers. energy in:energy out
It's obviously a lot more nuanced than that yes - but fundamentally the only way to lose weight is to induce a caloric deficit. Trying to argue otherwise and that fasting has some magical properties is just nonsensical - it's a tool to induce caloric deficit
@@harrywilliams6054 Caloric deficit is over simplified for weight loss. That's the problem. If you have 2 person, both of them has the "same caloric deficit" of say 500. Person A spread the intake into 3-5 meals eating all day, then his insulin will be in a certain level all day that preventing his body to use body fat. So, in this case Person A is not losing body fat. However, Person B eat the same amount of food but in a smaller time frame say 8 hours having 2 meals, then he would have 16 hours of fasting. During this 16 hours fasting period, his insulin will gradually fall into a level that his body will be able to burn fat. The important thing is not "how much" caloric deficit you induced, is "how" you induced it. And this is only talking about insulin when talking about fasting. The body react differently to different kind of food even when they have same amount of calories.
I love your work. Your ideas deserve a better microphone.
But people do exercise and lose weight, without a major change in their diet. How can it be?
You are amazing thanksfor all advices I listen all of your vidéos on RUclips . I m fasting . Id like to go min until 7 days. I d like to se the difference between carbohydrates and ketosis for my brain. God bless you and your family and your research. From Belgium. And I m learning English during the fasting . I drink Japanese green tea, ginger, mint, safran during the fast. I was resistant of insuline . I m sure. I have to lose weight min 12 kilos . I ll go to fast and fast and fast. Thank you @drjasonfung 💯💯💯❤❤❤👍👍👍👍
Luigina: You are going to LOVE how you feel in ketosis! The brain is more sharp and mood is more balanced. 👍
I was fasting for 3 days several times during last spring, but after that I am hungry all time and I started to eat more than before fasting. Our body feels that it loses fat and starts to increase our weight and makes us feel hungry.
I ❤️ you doc. Thanks a lot for making my mind and body be back happy.
a dollar isn't a dollar either! 😂
An inch is no longer an inch either
A dollar is not even a nickel when a democrat is in power
@@LTPottenger wasn't what I was getting at with a video by a Canadian prof..... but you're most definitely right!
I am your fan since long but in your this video, your white board explanation makes more confuse.
Please tell all your friend and family to subscribe,Dr fung is the best they way he explain everything and I'm surprise are only around 235 thousands subscribers.
Wonderful video the information is so clear and understandable Thankyou for taking the time to make this video and share this information
through exercise you fight against fatigue when fasting or when reducing calories.
Can you please Dr Fung write a book about calories in calories out book?
I would have like this video to go further and propose the best solution.
So how does fasting increase BMR, like another video stated? Before hearing about that I had always understood that once your body adjusts and gets lighter / smaller the BMR decreases, hence the dreaded weight loss plateau ( because it thinks you are starving and tries to preserve fat) You then have to trick your body into thinking you are ok and not going to starve ( by eating a little more) so that it will adjust again. Confused.
Hi Dr. Fung! First of all I would like to thank you for sharing and explaining the concept of fasting and the myth of calories! I've been doing IF for almost 1 year and I've lost almost 20 kg and be able to maintain the weight I want. However I do have two questions in terms of fat loss (body fat burning) and metabolism reduction. Say if I do 22 hours fasting everyday, and during my eating window I eat just enough food which equals to my daily body energy consumption (or more), in this case will my body still burn body fat during fasting? (cause my body can get all the energy it needs from the food?). The other question is that it is hard for me to eat a lot during my eating window when doing one meal a day pattern, but from the study you shared, does that mean even I reduce my daily energy intake, by doing fasting my body will not reduce the metabolism rate?
Your body burns fat 24/7 if it is in the bloodstream, but if your insulin is high it may not be.
I have the same question
Another awesome and true video.
Since we don't have a calorie receptor in our body how the hey they calculate how much calories our body needed😅😂 counting calories doesn't make sense since this great doctor said it all. Will pray for your further success dr Fung so you can help lots and lots of people ,
You’re an idiot. A calorie is an amount of energy release from a given food. That energy causes weight gain if not used as energy.
Oh and your reply makes u a great and smart person? ,I hope not all smart people are like you! 😅First you don't need to answer an idiot like me since you're a smart person, second mind your own business smart person... 😂😂
@@geneticsPK Under the assumption the calorie is stored. People with type-1 diabetes do not produce insulin and if they do not take artificial insulin they are nothing but skin and bones regardless of how much they eat. They will just urinate out all the sugar (carbs).
A dry piece of wood has about 4-5 Kcal/gram in it but you would absorb 0 calories if you ate it because we can't break it down. The way the human body uses/stores nutrients is far more complicated than calories in/out. Even people who don't believe in low-carb, keto, fasting, insulin control probably won't argue that protein and fat is used in the body for things besides energy where the only purpose of carbs is for energy and, incidentally, hormone control. If you could someone get enough vitamins and minerals without carb foods (fruits/vegetables) you could never eat another carb again and be completely fine. If you don't get fats/proteins you will die.
They can't calculate it, it's pure bs. Your body will increase the metabolism to get rid of whatever carbs you are eating but it is a slow process so you will gain a lot of weight before you reach equilibrium if you do a large increase. And it does the opposite when you are in a deficit. That is why you should fast. When you skip a day of food your body does not adjust the bmr down because it takes days of deficit before that starts to happen. When you got on a diet for a week your bmr is already going down and in a couple months it's dead.
Thank you so much Doc
Coach Greg has joined the chat
Also anyone with an actual relevant degree or PhD on the subject
Ben Bikman phd agrees with fung, he is a biochemist. Like all bodybuilders coach greg lies about everything. He takes steroids to keep from losing muscle when dieting, and synthroid so he can up his metabolism to diet a long time. Otherwise your metabolism is in the toilet from dieting in just a few weeks.
First of all most people who diet do not care about muscle. They are not bodybuilders and they just want to be healthy. You lose more muscle as a natural athlete while dieting, but you can minimize that up to a certain point. Comparing professional bodybuilders with regular people is just stupid . Regular people are not looking to be 5% bodyfat with maximum amount of muscle ,they want to avoid the incoming heart attack you feel me?
I definitely agree with the hormones aspect. But there are some flaws here I'll address.
It's WEIGHT=calories in vs. Calories out. NOT just fat as suggested.
Also, he is assuming that as you put in less calories, the output is always matched in the decrease 1:1. It's not. Just look atbthe starvation study he cited. The participants CLEARLY did not stay the same weight with their 1500 calories. They were absolutely skin and bone. When measured, their out put in calories burned only decreased by 25%. Not 1:1 , 100%. I'm not sure why he uses that study because it disproves this theory. At least in the data.
Yes, if you out less calories in, less will be burned. But it's not that drastic, and you will still lose body weight.
Thank you Jason! ❤
Makes a lot of sense! Thanks for elaborating on this, Dr. Fung. 👍
Love the videos but please improve your sound - thought you'd fixed the echo on the intro but then the sound goes back to like you're in a cave!
Yes Dr Fung. I was about to comment on the same subject. Great content Dr. But perhaps you could invest a little bit on audio and video systems so that the outcome would be of greater quality for the audience. Cheers 😁😊
Jason, please up your game on the quality of your videos.
Thank you!
The sound was good on my iPhone 11, have no idea why others were complaining about the sound quality...
So if our metabolism just drops right away when we cut back calories, then HOW DO WE LOSE WEIGHT?!? Give us the answer
If you see his other videos, it's about how much insulin inducing quality the food has. Insulin is the fat storage hormone. So eat foods with a lower glycemic load and there isn't as much need to count calories. Also some amount of fasting is helpful as opposed to lots of meals even if low calorie. The body needs time not digesting or having sugar in the blood in order to lose weight. Easiest first step is just three meals (low in carbs, moderate in protein, moderate-high fat) no snacks. Like the way we ate before 1970. Close up the kitchen three hours before bed.
Drop by 500 calories daily. When you lose weight adjust the calories to your current weight. Voila!
Space in between meals.
Fasted time
@@darkoale3299 are you sure you're in the right place? Lol
If CICO is the only thing that matters then you only have to vary your intake or burn by 9.6 calories per day to change your weight by one pound per year. Since I know my own BW has varied by as much as 4 pounds a day, this seems like a very small window. Obviously how your body reacts to the form the calorie is in is more important than how many calories.
What Dr says has a similar analogy in physical gold industry. Not all ten tolas of gold weigh the same. The weight of tt bar or 10 tolas of gold depends on purity of gold. 999.9 ten tola bar weighs 116.52, but 999.99 purity weighs 116.64 gms of gold.
Similarly I think Dr says not all calories are calories. OK hope I am not that enthusiastic student who has landed up confusing the class rather than earning brownie points from our teacher. 😊. BTW am sure Dr doesn't encourage brownies..
Fast, eat when hungry. Simple.
Exactly!!!
I’m always hungry 🤣
I eat 3000-3200 calories a day in maintenance on a low carb diet after body recomp and loosing 2/3 of my body fat. I was gaining weight and getting fatter at 1700 calories a day on the SAD diet.
CICO is bound by the laws of thermodynamics and that can't be changed by hormones. If you eat more calories than you put out than you will gain weight and vice-versa, there is no such thing as a calorie type, it comes down to personal biology the volume of the food consumed. No one gets fat off broccoli because no one is sitting down at 12:00am eating 1000 calories+ worth of broccoli, they're doing it with ice cream and chips.
1. You don't even know the laws of thermodynamics let alone what the mean or would not say that.
2. Once you poop out the unused fat (most of it) the unchange, unburned fat is indeed not violating any laws of anything.
3. If you ate 1000 calories worth of broccoli you would absorb almost none of those calories anyway lol
@@LTPottenger I have thought more about my position regarding this. For the sake of knowledge, can you elaborate more?
@@OtherwisePanic It's not that the law of thermodynamics is defied but how much energy you can output in response to input (as well as, to some extent, absorb) has to do with the type/quality of food/drink you put into your body.
As a blatant example well-known, consider TEF (thermic effect of food). If you consume 1000kcal in soda (i.e., in sugar), there is almost no thermic effect whatsoever so you burn practically no calories digesting it. However, if you consume a high-protein meal, you will tend to burn around 17% of the calories you ingest just through TEF. If you consume an extremely high-protein meal, that can burn as much as 25% of the calories you consumed through TEF. That is a blatant and well-known example supporting Dr. Fung's claim that output is not independent of the type of input.
As another example appealing to common sense, let's say you drink 500kcal of whiskey for breakfast in the morning (and assuming you aren't like a hardcore Irish drinker who isn't affected). Surely you would be pooped for the rest of the day and burn less energy, tire out faster, sit down more, lie down more, etc, than if you ate a healthy and wholesome breakfast instead, yes?
@@darkengine5931 Yes, I now understand I was incorrect.
next time, use a microphone, please doc.
your explanation is golden, as always.
thanks
Where is the study to back this up? I haven't seen anything to to show that going to 1500 calories will reduce your BMR to 1500. I did see a study that showed going from 2200 to 1200 calories showed and average drop of 187 calories over a period of a couple weeks, but not the numbers your saying here.
There's endless studies to back it up and he quotes them directly all the time.
@@LTPottenger Ok, how about one for starters?
@@gotmikl3075 God I hate lazy but argumentative people like you who waste other people's time. He has a giant list of studies on his website. Do I need to quote each one for you? For every single point? Shall I write a book too? Oh wait, he already has three books lol
Omg, I have been so frustrated with trying to lose weight.. sweet Lord.
It's very simple - Stop eating carbohydrates.
When you do this you will lose weight and never put it back on.
Stop all carbs eat fatty cuts of all type of meat keep your insulin low by keeping away from process carbs if eating carbs etc vegetables keep it under 20 grams eat only when hungry ..
@@winsomecohall2250 vegetables are good for Gut microbiome . Your version of keto is really good for weight loss but not for health
Alternate day fasting is pretty much foolproof. 500 or less calories one day, eat healthy til full the next.
Please please explain pcos and what works and is there actually a way to reverse it
Does myo inositol actually work better than metformin ?
He do have a video about pcos , try to search it. It's very interesting
Sir in your example 1500 in reduces to lout to 1500 then when we increase calories in to 1700 you are saying calories out 1500 doesn't it increase to 1700 again.
Sure after you gain about 20 pounds. The problem is it adjusts down quickly and up very slowly.
So what should we do to lose weight? 😅
Mine: Dr Fung is a huge advocate of fasting. There are many videos on RUclips of him explaining how to lose excess fat and reverse type 2 Diabetes.
A high protein diet and eat as much volume of food for as little calories as possible that's how.
Avoid seed oils and low protein processed foods that are high in both fats and carbs, learn to read food labels and to count calories properly too.
Eat correctly and eat less frequently. Energy expenditure tends to go down with the combination of calorie restriction + frequent hormonal(insulin) spikes(frequent eating). Resting energy expenditure tends to remain stable when the hormonal(insulin) spikes are kept low for longer periods. Compress your eating window, not your normal calorie intake, and when you do eat, consume real food of the correct sort and of the correct nutritional ratios.
No calorie counting system in our body he explained earlier.
great video but please invest in a wireless mic to improve audio!
Great info.
Hello Dr fung a calorie is a calorie but the food group might be different.For example a 100g snickers bar has about 180 calories (approximately)
But is extremely low in volume which is not satiating at all.Whereas 4 lbs of baby spinach has the same amount of calories but it is extremely high in volume along with various micronutrients.It is really challenging for someone to eat 4 lbs in one sitting.Calorie is same but food volume is different.
He's not talking about satiation but fat storage. When you don't spike insulin you don't store fat, when you do store it you can't get the fat out of the fat cells to burn.
Can you use a bluetooth Mike for improved audio?
Christ bless you, sir.Thanks for all the useful information :)
I've been trying Dr. Fung's method of losing weight for about a year. Now my maintenance calorie is about 3000 and I'm still losing body fat. I'm thinking about to start eating junk food to keep me from going underweight.
eat protein and lift.
Not here to spread Hate, But whatever was explained in the Video can be Proved with CICO Model (Basic Physics + Mathematics).
Even when the Body does not know what is a Calorie, It is the Body's Energy Currency. (Your Hormones are dependent on this currency)
If the method above works for you, it is great and keep continuing it.
But don't just piss on CICO ,
I have maintained my weight by Cycling All types of Carbohydrates for Past 5 Years with 3 Days of Fasting in a YEAR. (Body Fat 17%)
Your body decides how much to burn, it has control over the calories out, not you. That is why CICO is BS. If it were true then you should be able to just eat 500 calories less and lose a pound a week til you are lean. It is not true, though, it's pure lies made up by the coca cola corporation and placed into textbooks through corruption. You can come up with all kinds of exceptions to try and prove it's still true, but if that equation does not work, then this is a useless paradigm for weight loss that's all there is to it. If you try and eat and diet that way you will get nowhere. To lose weight you need to reduce simple carbs and create a sharp deficit for short periods, ie fasting. Any other way is less efficient for weight loss and a total waste of time and effort.
@@LTPottenger I am not saying you are going to be exact in calorie estimates. There are going to be huge differences in estimations and actuals, BUT your weight is going to signify if you are in a surplus or a deficit over weeks , months etc.
(If weight loss is not occurring, you are on maintenance NOT a deficit)
Avoiding Simple Carbs can be Great but it works coz they are over consumed (hyper-palatability)--> Again consuming less total calories.
(Not supporting Coca Cola here, they are Corrupt)
I was a big KETO follower earlier when I lost weight.
But I could continue losing Fat by switching on Carbs & Protein ALSO. (Muscle Mass did not drop, mind you)
I am saying they both work with the same Principle & there I thought I was intially wrong.
Dr Fung says that reducing calories , the BMR reduces eventually & matches which is true. (efficient)
BUT when you increase calories, the BMR tries to adapt to it too by becoming inefficient. (Dr. Fung says BMR still remains 1500 which is not possible unless there is a medical condition)
Dr Layne Norton makes much more sense than Dr fung, Dr Berg , Gary Taubes Combined.
If you hate Layne,
Listen to Alan Aragon or read his Research Reviews or Dr Ben House who are actual pioneers.
Cheers!
@@hmvdhv The equation not only doesn't add up but you stop losing weight very easily if you try it, out of all proportion to the calories you consume. In fact if you do cut 500 calories from what you currently eat, you usually won't lose any weight at all. With fasting, the math DOES add up. You fast for one day you lose from half a pound to a full pound of pure fat every time. Sometimes your body holds on to water but it never stops the fat loss. So with that being the case there is no reason to fiddle with exact calorie counting, it is not helpful. You need to get insulin down to burn fat and that means fasting and/or eating moderate or low carb diet, which is all many people need for moderate weight loss.
I always enjoy your videos and presentations, but this one sort of talked around in a circle and I really didn't hear a good explanation.
Carbs intake makes insulin high - energy is stored in cells.
Fat makes low insulin ride - fat From meal is burned.
Not eating at all for extended time - insulin gradually lowers and lipase is able to burn body fat. You literally burn your fat storages . Released growth hormone protects your muscles From burning . I'm sure doctor Fung will get to it in the future videos
@@bularecordz Yes, I understand the process. His presentation of it is disappointing. That is rare for him.
@@ravingcyclist624 Maybe Dr Fung is "building a channel" and he doesn't want to give al the "tips" in one video? How long it would last to explain everything in one video? 10 hours? If someone wants all the clues at once they buy his book "Obesity code". So simple.
When you do CICO diet, you compute first your BMR. Based on my superficial knowledge, BMR depends on age, weight and activity level. Thus, even if your comatose, your body still has uniform BMR and following the formula would still result to fat loss. It confuses me how foods can modify hormones and affect your metabolism/BMR. Someone please correct me/ explain further. Thank you 🙏🏽
I think it has to do with wether you use glucose or fat for energy and what types of food you eat dictates which way your body behaves. Furthermore, if you don't have obesity issues you would likely do fine with a calorie in/calorie out & BMR situation. As you age, you may experience weight issues and at that time the hormornal effects of what you eat will become key! Everyone can lose weight on any diet but, at various ages success rates can dwindle. I am someone who has struggled with weight since my teens and have tried various diets. I found that nutrisystem worked best but after going back 3X, the last occassion wasn't as successful and the weight crawled off. With IF and LowCarb , I have consistently lost 2Lbs weekly with NO EXERCISE!!! No plan that I've been on has not required exercise! Weightwatchers, nutrisystem, Jenny craig, Beachbody &seattlesutton have all emphasized exercise for continued success and it is imperative. With IF/LC you have loss and no exercise. You may have more energy and that may encourage you to move around a bit but there is no set 30min a day routine to get your body burning. All of that speaks to foods affect on the hormones and how your body responds to the directives given.
1. Your BMR goes down in less than a week of dieting and will be down the drain for good after a couple months, making those formulas worthless.
2. Your body doesn't burn all the food you eat. It can only store fat if insulin is high enough, otherwise anything not burned as free fatty acids goes down the toilet. It's also impossible to store protein as fat, your body just won't do it unless starving and there's nothing else avalable and then you will then get rabbit starvation and die.
Thank you Dr Fung... so what about the low calorie result from alternate day fasting? I don't seem to lose weight without restricting my calories.
After so many hours of fast your metabolizm switch to ketosis and you released hormone called lipase that Burns your own fat, so the body doesn't need to downregulate metabolic rate
That's because it is literally impossible to lose fat if you are in a surplus. No matter how you look at it, CICO can shown in every single case as the reason for how people gain/lose fat. I still can't find anyone to give a logical debate against this :/
@@josephdavey2342 You're right but only low level of insulin (after many hours of fast) can make the lipase work (to burn the needed calories from your own fat to get enough to keep the metabolism rate on the right level). When people eat small portions throughout the entire day and night (yes, people on regular diets wake up in the middle of night to go to the fridge) the don't let the lipase work so the body needs to downregulate metabolism and that's why people generally fu** their metabolism on low-calorie diets. Because they don't eat enaugh in one meal to satisfy their body's needs (to feel somewhat-full and healthy) and then don't let the body switch to ketosis whilst the fast to burn the undereated calories from their own fat to keep the metabolic rate on the right level. Dr Fung explains it in one of his never videos.
When you alternate day fast it doesn't lower your metabolism because you are INTERMITTENTLY fasting not continuously. Get it? It is right in the name. If you fast for ten days yes you will lower your metabolism.
@@josephdavey2342 You are completely ignorant. When I eat carnivore I will eat 4-5 lbs of brisket a day, which is up to 7000 calories, and lose weight. Your body doesn't burn all the food it eats, moron. Your body only takes fat into fat cells if they are empty enough to want it at your current insulin level otherwise it goes right back out through the colon.
I do
Low carb and keto wor some fasting..
I think the reason why I haven’t lost a lb in a year is
I need more calorie??
I’m
5”4 and 58. I want to lose 30 lbs
And just doesn’t happen..
I think I’m usually at around 1400-1500 calories a day.
But all these years wondering it I need more..
So it's the same information as the last 2 videos?
Simply; calories are a pointless metric when it come gaining/loosing body fat.
Hormones control where and how much body fat you store.
The difficulty is EVERYONE has a different hormonal response to the same foods but generally carbs elicit a higher hormonal response for storing body fat if you are not expending that energy.
It makes me wonder how people are able to simply count calories and still lose fat, every single time, even in the long term? and even with multiple high carb meals over the day etc too? It shouldn't be possible even in the short term, if calories weren't a thing... counting accurately seems to work in every practically single scenario?
Is this Dr. Fung's official channel?
Yes
I’m more confused after watching the video than I was before
The 2 things I got from this video is 1) Your body adapts and lowers your metabolism when you do a CICO diet. 2) He's trying to explain that not all calories are created equal, for example, 500 calories of doughnuts are not the same as 500 calories of broccoli. I think the overall point Dr Fung is trying to get across is don't look at food as just a number (calories) but look at it in a nutritional way. Going back to the doughnut/broccoli analogy, in the CICO world, 500 calories is 500 calories, but a doughnut is high in sugar and empty carbs that don't really provide essential nutrients whereas the 500 calories of broccoli does not have any refined carbs and has plenty of vitamins and minerals that our body needs. Also, our body reacts differently to consuming these foods which play a big part in trying to lose weight.
Simply; calories are a pointless metric when it come gaining/loosing body fat.
Hormones control where and how much body fat you store.
The difficulty is EVERYONE has a different hormonal response to the same foods but generally carbs elicit a higher hormonal response for storing body fat if you are not expending that energy.
@@KyleDLH I get the calories part and completely agree. I don’t understand your metabolism decreasing. You’re metabolism isn’t some arbitrary thing. It’s your body keeping your organs functioning and keeping you alive in addition to your movement. I think claiming that your metabolism will decrease is misleading without giving the full context. You have some control over you metabolism just by moving around
@@AshyCrashy Hey Ash, do you see the book presented at the board “The Obesity Code”? He explains all of this in details and backs it all up with reasoning. It’s a good read.
Same. When you do CICO diet, you compute first your BMR. Based on my superficial knowledge, BMR depends on age, weight and activity level. Thus, even if your comatose, your body still has uniform BMR and following the formula would still result to fat loss. It confuses me how foods can modify hormones and affect your metabolism/BMR. Someone please correct me/ explain further. Thank you 🙏🏽
I believe in fasting and ketogenic diet to keep insulin low, but how come some people lost weight and did well on non-keto based 5 meals a day?
They fought against their body and did lots of activity. I am convinced that it is only a modern societal change that meant humans have been able to eat and graze food all day long. Irregular eating patterns is what the body is currently built for. And all the processed carbohydrates is not good for the liver.
Can you please say what is you opinion on a gut-bacteria based personalized nutrition plan. Thanks
Dr. Fung, can you explain how I should look at it then? Like for instance when I do calorie restrict I do lose weight. Show how does that work? Does that mean I go into fat burning for like 2 hours a day, while on fasting I would go in for 6 hours? Show me exactly how it is different.
He told you to not calorie restrict. No one was doing that 200 years ago but no one was fat. Stop eating garbage foods, you can't just eat whatever goodie you see or you will never lose weight.
@@LTPottenger I think for myself. However, I was talking abut in the past.
Calories are different, but basically CiCO works. Get yourself in a calorie deficit and you WILL lose weight. You may have to decrease your calories as your body weight goes down.
🎯 Key Takeaways for quick navigation:
00:00 🍽️ *Not all calories affect weight loss or gain equally; the concept of "a calorie is a calorie" oversimplifies weight management.*
01:09 🥦 *Different macronutrients (carbohydrates, fats, proteins) have varied effects on the body's weight regulation despite the calorie quantity.*
02:59 🏋️♀️ *Adjusting calorie intake doesn't strictly equate to proportional changes in calories burned; the body's response is influenced by multiple factors.*
04:50 💵 *Analogous to money management, the simplistic "calories in, calories out" notion overlooks hormonal impacts on calorie utilization and expenditure.*
06:01 🔄 *Reducing calorie intake may prompt the body to decrease calorie expenditure, hindering sustained weight loss and potentially causing weight gain upon resuming a higher calorie diet.*
07:15 🍔 *While a calorie remains constant, not all calories contribute equally to weight gain; hormonal regulation significantly influences weight management.*
Hey dr. Fung can you please do a video on pcos (polycystic ovarian syndrome) I have really bad pcos, overweight and can’t get pregnant for the past 7 years. Really appreciate it!
They just put out a book called
The PCOS plan
I have read
The ultimate guide to fasting
And
The obesity code.
PCOS plan is next on my list.
Fasting really does help with ovulation regulation and other things in your cycle! Along with a low carb high fat diet!!
Good luck!!
@@ugc.mkayla thank you for the reply
My fave doc❤️
Yes at a certain point your body will adapt to the calories coming in by decreasing your rate of exercise activity and your involuntary movements but it’s not instant - once you calculate your BMR and then your TDEE you arrive at a rough estimate of your maintenance calories. From there you then make the proper adjustments (subtract calories) to ensure you are in a negative energy balance and that’s when you start monitoring the rate of weight loss weekly - this video hurt my head 🤦🏻♂️
It's less than a week before it starts and a couple months to totally tank it to nothing
أتمنى الترجمة للعربي وشكرا
What should you eat after a long fast?
it depends how long
some say protein is the best
So even you only eat 1000 calories worth of mcdonalds you can still not lose weight?? What if I only eat 100 calories of food a day hypothetically? Will my body only burn 100 calories? If this is the case the body should be able to operate on 1 calorie a day. That's illogical and the human body NEEDS energy to operate.
What happens to anorexics? If they don't die their metabolism is completely destroyed and eventually they get so hungry and malnourished they start bingeing and that combined with their broken metabolism turns them obese in no time at all. Anorexics are just extreme dieters. Now if they did alternate day fasting instead then they would gain muscle and lose fat and be ripped in time. Sharp caloric restriction for a short time does not reduce the metabolism but any restriction for a long time such as 'dieting' starts to destroy it in less than a week and it only takes a couple months before it hits rock bottom. And yes I have seen guys eat 1000 calories and not lose weight. After years of dieting I was eating 1200 calories a day myself (measured out in prebought packaged food so it's accurate) and not losing any weight. If it were easy everyone would be ripped instead of over half the population being obese. It's not easy at all once you get fat.
Love this but unfortunately audio is very low
How fast deos the metabolism change as for as calories restricted like deos it take 2 weeks 2 months ect. Thank you
As far as I recall, most people lose weight for about two or three weeks in a caloric deficit and at that point the metabolism catches up! That's why people would get so excited for a couple of weeks, after losing a few lbs/kgs, then suddenly it all stops! It's just not sustainable, trying to stay in a calorie deficit!
@@demmimorelle4654 sounds logical, thank you
Less than a week it starts to go down. In a couple months it is very depressed if you eat very low cal
@@LTPottenger how long would it take to fix it then , thanks
@@ddcrocky3831 Like a year
I'm afraid you'll a find that a calorie is a calorie. I think you meant to say all sources of calories are not equal. Calories from protein are not the same as calories from fat due to thermic effect of food and how the body handles the calories from each macro.
A calorie is a measurement of energy, not how the body deals with calories.
Keep your protein consumption high, drop your daily calories a bit and you'll be fine.
I eat 2600 calories when cutting (approx macros 250g protein, 250g carbs , 70g fat) and I lose 1lb of weight guaranteed each week. Gym 5 times and walking 30mins 3 times a week.
That's no surprise because I can count calories properly and I'm consistent
That was precisely what he did say. Watch again.
@@siriusfun n
Are we watching a different video? The thumbnail literally says "a calorie isn't a calorie". He then starts off explaining how a calorie isn't a calorie
A calorie is a calorie but your body doesn't use food for energy it uses it for building blocks. When it wants fat it makes fat, when it don't want fat it don't. And it is incapable of making protein into fat and can't directly turn carbs into fat either. So yeah they all have potential energy but since your body doesn't use them for energy it's totally meaningless.
Your body only knows if it has a deficit or not and how long, and the longer the deficit the more it slows down bmr. If you eat 500 calories a day you will become skeletal in a few months but then when you eat again you will become obese in no time. That is what happens to anorexics aside from the few who die. If you exercise 1500 calories a day while eating 2000 calories a day then your body sees it's in a deficit (not knowing why) and the same thing happens. If you ate every other day your body does not slow down your BMR because it not in constant deficit so you lose fat and gain muscle instead. That is how your body actually works, the real science. Anyone who hears that and thinks CICO still matters is simply an idiot.
@@LTPottenger no, you're an idiot for using a stupid example with 1500 calorie deficit. Bottom line... No one recommend that kind of deficit unless you're morbidly obese, and even then, thats pushing it. The vibe I'm getting is that the cico deniers don't have any desire to form healthy eating habits. Instead, they want to go on a crash diet at a huge deficit to get the results they want fast. But at the end of it, all you've really done is made your bad eating habits worse. So what do you do next? You swear of carbs, yet another unsustainable diet goal contributing to your bad eating habits.
But if you eat at a reasonable deficit, around 500, and do some strength training and eat good protein, you'll actually INCREASE your metabolism by putting on muscle, and you can even lose fat whole doing so! Who would have thought that the more difficult path worked better?
A calorie is a calorie. The nutrients in steak, bacon and eggs have a positive effect on our bodies. While the poisons in over processed food stuffs affect our bodies negatively.
THANK YOU, I ALWAYS WANTED TO HUMBLY ASK YOU, IF YOU COULD PUT A SUBTITLE IN SPANISH, BECAUSE YOU, YOU HAVE MANY LATIN FOLLOWERS.
@ Berta Alma...
Berta... you CAN watch the video with Spanish subs. Do this:
1- Click on the "gear" symbol under the video (settings"), then select "English auto-generated). You will have English subtitles generated by his audio...
2- Click again on the "gear" symbol and select "auto-translate", then select Spanish from the drop-down list of all languages.
The result will be quite correct, except for a few words that the "auto-generated Eng. subs" got wrong.
But as Dr. Fung talks slowly and very well pronounced, the auto-generated Eng. subs will be almost 100% correct and therefore the Eng. to Spanish will be good as well.
----
Berta ... PUEDES ver el video con subtítulos en Español. Hacer esto:
1- Haga clic en el símbolo de "engranaje" debajo del video ("configuración "), luego seleccione "Inglés autogenerado". Tendrás subtítulos en inglés generados por su audio ...
2- Haga clic nuevamente en el símbolo de "engranaje" y seleccione "traducir automáticamente", luego seleccione español de la lista desplegable de todos los idiomas.
El resultado será bastante correcto, excepto por algunas palabras que los "subtítulos en Inglés autogenerados" se equivocaron.
Pero como el Dr. Fung habla lento y muy bien pronunciado, el Eng. subs serán casi 100% correctos y por lo tanto el Eng. al Español también será bueno.
____
Teach this to other people.
Enséñele esto a otras personas.
Saludos desde Brasil.
@@santsuma GRACIAS LO PUDE HACER , MUCHAS GRACIAS.
Where can I buy your book? I’m from Toronto
What about the teacher who lost weight from only eating gas station junk food he just counted calories
Gained it all back in less than a year, like everyone who loses large amounts of weight that way.
I'm new to this channel. Does Dr Fung do live q and a's?
I am going to fasting on this Monday and I fear because I might give up it. Fasting is so difficult. I was eating during Sunday. I know it is wrong, but I could not stop eating. Please tell me what you do for decreasing hunger. I know second day of fasting is much easier than firstday of fasting. But first day of fasting is like a barrier for me. Like brick wall that I can not overcome
It took me 6 months to do a 24 hour fast. Try increasing each month. Start with 12 hours every day. Then increase to 18 hours twice a week. Then do a 24 hour once a month. If you need to lose a lot of weight you might be able to do more. Now I am at goal weight and only do a 18 hour or 24 hour fast if I gain a few pounds.
In the end, it only comes to your willpower and how much you are dedicated to your goals. I am doing once a week a 36 hrs. fast, starting from midnight and ending on 2nd day at noon. 1st day evening is the critical point, but I keep my mind busy with some other things like going to gym and even COOKING for my wife. I chose to simply ignore the hunger sensation, and it will go away. Funny, in the fasting evening I almost always go to sleep earlier than feeding days. Drink a lot of water and some salt if feeling dizzy. You have to prioritize your goal and health benefits over the hunger.
Look into alternate day fasting. Eat lost of eggs they are very filling.
I really would like the sound effect to come out of the barrel . Love these videos!