The Science of Vegan Fat Loss
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- Опубликовано: 27 июл 2024
- The science of vegan fat loss with an in-depth look at the fat switch, a compound that controls appetite and a look at sneaky high calorie food numbers.
- Links and Sources -
My eBooks and Socials: linktr.ee/micthevegan
TIY Tiny House Channel: / @tiytinyityourself7733
Amazon Wish List: a.co/aTEpQpK
Vegans Normal BMI:
US: www.ncbi.nlm.nih.gov/pmc/arti...
UK: www.ncbi.nlm.nih.gov/pubmed/1...
Ad Libitum weight loss after 7 days: www.ncbi.nlm.nih.gov/pmc/artic...
Ad Libitum weight loss at 6 and 12 months (BROAD):
www.nature.com/articles/nutd2...
97% of Americans Don’t Get Enough Fiber:
www.ncbi.nlm.nih.gov/pubmed/2...
Propionate and Appetite Study 1:
www.ncbi.nlm.nih.gov/pmc/arti...
Propionate and Appetite Study 2:
academic.oup.com/ajcn/article...
Propionate Lowers Inflammation:
www.ncbi.nlm.nih.gov/pubmed/1...
Nutrition Rounds Podcast Listen Here or iTunes:
www.podbean.com/media/share/d...
#vegan #fat
When I first went vegan I gained some weight, which was very surprising to me, because I thought all vegans were skinny. But then I realized that it doesn’t matter if you’re vegan or not, junk food is junk food,and you can’t expect to lose weight when you’re eating it. So I went on a whole food plant based diet, and immediately got results.
That true
@Kay Shields because you did believe in this myth
Same, I wanted to prove myself I could gain weight as vegan. that darn oily sabra hummus. I was underweight before I went vegan and then I over ate just to make sure I wasn't deficient. Im 6 ft and went from like 140 to 160. Now I eat about 90% whole food and have perfect bmi at 145 lbs..I'm almost 30 and feel better than I did at 18 after two years wfpb.
Mahtiah Hildrilae You can, but it is much harder, because junk food is much more calorie dense than whole food.
Mahtiah Hildrilae Also, even though you CAN lose weight while eating junk food, it isn’t necessarily healthy to do so. In the long term it’ll do more damage to your body than good.
Love vegan meals, it's like you feel full but still light.
And Oreos are vegan ... bring on the Oreos
Yes! It's strange, but so cool!!
That lightness you feel is the absence of nutrition and satiation. You are malnourished. Congratulations.
@@spiritlevelstudios Or maybe it's that you can get enough nutrition and meet your daily calorie requirement without having to stuff yourself on heavy, fatty, hard-to-digest foods.
Keep dreaming. Meat and fat are the easiest foods for humans to digest. They leave the stomach as a liquid within one hour, then get easily and efficiently absorbed and used. Can't say the same for fibre.
Someone: vegans can't get fat!
Me, holding my jar of peanut butter: you wanna bet?
holding my three XXL potato chips bags.
manish kongari peanut butter usually is, because it’s made from peanuts and contains no dairy meat or eggs.
Been vegan 4 month lost 3 stone and all I do is eat
Nikel Sutcliff same here.
@manish kongari Peanut butter and regular butter are two different things.
I lost 40lbs going vegan and also threw out my cholesterol meds. Last blood work showed normal cholesterol levels without them.
Really happy to hear! I'm on my way there! :)
Great work mate ✌️💚
badass!
Congrats on the weight loss! Don't forget the founder of The American Vegan Society died of a heart attack at age 66.
@@LelandReview Yes so because 1 person died early as a vegan that means we should all discount ALL the benefits of this way of eating. Got it
Your brown hair, blue eyes and orange beard, made me go vegan.
I had not realised thank you for pointing it out
i feel this lol
Mike obviously eats ALL the colors
I'm down 80 lbs in 7 months because I watched some of your videos and switched from Keto to the McDougall diet the next day
Thank you for sharing..spread your stories :)
@@pjjmsn there's over 200 days in 7mths
@@pjjmsn lol, the maths r belong to none one. Let's see, 7 months...12 days in a month equals 84 days. Perfect maths.
@@aaajjworm my bad
@@aaajjworm I like the zero wing reference!
i didn't go vegan for fat loss. but it was a nice bonus.
"that vegan guy everyone hates"
😂 awesome name
Same, in fact I was so focused on the ethical reasons that the weight loss completely took me by surprise. I have always been focused on homemade, healthy food, but the keto zeitgeist had me certain that the emphasis on beans and grains was going to make me fat. Not even close. That's when I got really into Barnard, Esselstyn etc. Non-restrictive, plant-based, whole-foods veganism has been an easy win win situation from the get go.
@@jhunt5578 thank you :)
I didn't go vegan at all. never will. i love cheese too much.
Lean GroundBeef Good news! Vegan cheeses are getting more and more awesome. My husband, who still eats meat and dairy, really likes the Follow Your Heart Smoked Gouda, Go Veggie cream cheese, and anything by Miyokos and Kite Hill. It’s all lower in saturated fat and contains no cholesterol. 🤩
Stay far, far away from Daiya anything. I haven’t found anything they make to resemble anything but plastic. 🤢
I got the most ripped ever last summer (at age 44) as a vegan. Fill up on vegetables, fruit, legumes and whole grains. Wasn’t even hungry!
Hench Herbivore you did get incredible results on that cut. Confirmed.
Did you eat as much bread as you wanted to?
Did you eat calorie dense foods like dates? And how much legumes did you eat on average?
AmetReloads Then you are probably looking at the wrong examples🤷🏻♀️ I see healthy lean vegans everywhere.
subscribed going to check out your stuff later.
I started 5 months ago. I started at 285 and I am 226 now. Love being vegan because I actually enjoy food and do not feel sick any more. I have so much energy.
I went vegan 1 year ago. I was never overweight, but I was very unhealthy. I am a 5’1 female who used to weigh 135 pounds. 6 months into a vegan diet full of lots of vegetables, fruits, legumes, and nuts I lost 15 pounds. Now at 20 years old I’m 120 pounds and I feel very energetic, beautiful and glad I’m not partaking in the slaughter of innocent animals.
mariana jimenez same! Eat enough I still indulge in the mock meats and shite...but you just go to your natural body weight. Vegan for the animals 🙌
I’m the same height as you , even going vegan I never got below 125 pounds. Now I’m at 130 but exercise (strength training and kickboxing) 5 says a week. Can I ask how you restricted your calories? I was most successful cutting out carbs but we all know that’s not the best way
that's amazing!
It was the whole foods that led to your health improvement. It could have been vegan, vegetarian, or omnivorous. Doesn't matter.
@@dragonchr15, if not vegan, you're still partaking in the slaughter of innocent animals.
I’ve lost 30 pounds over 2 years of eating WFPB (Whole Food Plant Based). My wife has lost 15. At 47 and 50, We’re both at our early 20s weight range. The best part is we didn’t have to starve ourselves. We eat until we’re full 👍💚
I really appreciate that this is scientific and not focused on looks or filled with hyped weight loss lingo. Your videos are great!
How scientific if not studied for a long time ?
Debraval Reyes it’s still scientific. It’s just a start. Every huge discovery starts somewhere...
@@debravalreyes2033 The method is what recommends it as "scientific," and it's certainly more scientific than bro science and anecdota.
@@brioche8123 The discovery here is that it's the fats produced by bacteria that make you feel satiated. Is that actually vegan?
Have vegan scientists discovered yet that all herbivores live on mostly fats (~70%) that are produced by bacteria in their digestive tracts?
@@tamcon72 Observational study is a collection of anecdotes, isn't it?
Hey Mic. I know you get a lot of comments, but I hope you read this one. I just want to let you know how much I appreciate you. last January I was 265 pounds and was looking to make a change in my life. After watching your videos (along with many other vegan youtubers) I decided to make the plunge into veganism. Starting out was a little bit rough, but your videos with the statistic-backed science and direct scientific study references helped convince me I was making the smartest decision. Not only that, but you keep it so entertaining as well. Now just over a year later I am 165 pounds and at a normal BMI. Also through my drastic change I inspired a ton of my family to eat healthier and some members, like my sister, to go full on vegan like me. I have been a silent lurker for over a year and I figured it was time to tell you how much I appreciate you and the effect you've had on my life and the people around me. Please never stop doing what you are doing. You really have the power to change the world for the better.
Awesome! You should start a channel!
Wow! You really did change your love and also set a good example for your family! All the best to you all!
You make a beautiful Mary Antoinette
Thanks, apparently I'm more French than I thought according to my ancestry test so I wanted to embrace it XD
ancestry test is a scam
@@SNinjaQK proof?
Firefly hahahahha
Clearly my upvote was for "let them eat cake, unless they are vegan... then f*** em"
I get so many comments all the time about how my skin is glowing and what can I say but “go vegan” 🌱
Same here.
I've always said vegans have great skin as health shows through the skin and hair!
So true my skin look so good to me as im vegan and drink lots of water and my hair line is flourishing
I went vegan in May. I was 17, 5'2, and 167 lbs. I lost about 30 pounds, my weight is in the 130s now. My mom was impressed to see me eating more and actually losing weight instead of being on a restricted-calorie diet that didn't work.
Keep in mind that weight isn't everything. As a teenage girl, its easy to want to focus only on looking slimmer. Since becoming vegan, I've been focused on an overall healthy body and life instead of just what I look like. Though it's definitely a bonus!
Hi!! I’m 17 too and I have been vegan for four days now and I don’t know what to eat every day lol. Can you give me some tips? I’m so happy for you because I plan on doing the same thing. I really want to continue being vegan😊
@@dianadashkov5824 I relate lol I had no idea what I was doing when I started out 😂 you can make almost any dish vegan and there's tons of recipes online for a lot of those. Being vegan really has opened me up to foods I wouldn't have otherwise tried, like quinoa, tofu, nutritional yeast, plant milks, lentils, etc. I started tracking my nutrition on MyFitnessPal (I had to adjust the macro ratio though to 70% carbs, 20% protein, 10% fat. You can adjust it differently if you'd like). Its useful for seeing if you're not eating enough of something, like iron for example. You can log your weight too, and it's cool to see a physical graph of your progress. I also have Dr. Gregers Daily Dozen app, which helps with eating whole plant foods. When I was transitioning, I ate a lot of replacement meat though. And tbh I still eat them time to time when I need a quick easy frozen dinner equivalent lol
Make sure that you're taking a B-12 supplement too (not sure if you've heard this). I'm really glad you're on Mic's channel because he has a lot of great videos about nutrition.
Sometimes I still don't know what to eat, but baked tofu, pasta with marinara sauce (I make it with lentil pasta, but regular noodles work), homemade vegan Mac n cheese, and teriyaki stir fry are few things I personally eat a lot. They're pretty quick and easy. Meanwhile, I'm happy to have finally met someone my age! Good luck!! (: 💚🌱
@@dianadashkov5824 Eat Rest move Another good vegan youtube for recipes, God bless you always:)
ladysmithrose hey, I’ve been vegan for almost five mo this now and I’ve really figured things out. Thank you for you advice though and God bless you too! 💜
wait this is literally me, i went vegan in may as well, i’m 17, 5’2 and was 180 lbs. i’m 155 lbs now and aim to lose 20 more :)
Down 84lbs eating mainly wholefood plant-based diet!
xantippa that’s spectacular! Congrats!
Can I ask you how long it took you to reach that amount lost?
@@lellyt2372 I started eating mainly wholefood plantbased on 11/2017. I'm currently down 95lbs. I'm not really losing much anymore since I've reached a healthy weight.
@@xantippa that's amazing and such a sustainable way to get to a healthy weight. I don't want to sound condescending but, well done and congratulations 💜 I have at least 84lbs to lose (about 70lbs to cross into a healthy BMI according to my doctor)
Thank you for taking the time to answer. I'm genuinely happy for you, and anyone that gets their health and body to where they want it, ESPECIALLY in a wfpb lifestyle xx
I played football in high school and when I graduated I was 195 lbs, muscular with not much body fat (or so I thought). At the age of 34, I weighed in at 215 lbs, which was about 8 months ago. Around the same time I decided to go whole food plant based and now I fluctuate between 170 and 175lbs. I am more muscular and have more energy than I ever have in my life.
And the best part is that your username is Soy Boy! Own it, love it!! Keep up the great work. 💪🏻
Soy Boy, thats great that youre eating healthy and you feel so mush better, it was a smart move!🤗
Vegan for 1 year, whole foods for 3 month. Lost around 8 pounds in the first 7 month, lost 25 in the last 3 and I wasn't even trying. I blame you for making me poor mic, cause now I need new pants and I expect I'll be needing even more new ones in another 3 month
JigokuShoujo543 this could be random, but if you shop at thrift stores you can find decent clothes for bargain prices. I almost never buy new jeans for instance.
Its because you are slowly starving.
But you’ll save millions on health care!
@Sherlock Holmes omg you even have a vegan as avatar ....
Just rewatching some old videos, holy crap!!! This totally explains your more recent video about vegans fixing their eating disorders!! And I totally fall in that category!!! Binging on sugary processed foods until I was sick, to now, being able to eat just a slice and feeling satisfied and walking away like it's no big deal!! I am finally free!!!
I truly believe you would've had the same result with switching to high quality healthy meats and organ meats, along with some vegetables.
I'm afraid that scientifically, high quality animal based foods (aka not mcdonals burgers) are packed with not only far more nutrients and vitamins per 100 grams (INCLUDING SOME NOT AVAILABLE IN PLANTS), those vitamins are also something your omnivore body *can actually absorb 100%*, while the vitamins available in plants have a very low conversion rate (look that up, i beg of you) sometimes as with vitamin A; as low as 4%.
If i were you and trying to recover from an junk food diet and eating disorder, I'd at least research meat its benefits and possibly even look into a paleo inspired diet.
Otherwise, you're looking at a swift crash from deficiencies a few years down the line. Please look into the many ex-vegan videos available here on youtube, their tragic stories are horrifying.
And remember, if your period goes, your teeth will soon follow.
I was on Keto for a month and with exercise I lost 10 lbs and not one inch.
I have 80lbs to loose. I am now for one week on whole food plant based and with no exercise I lost in 1 week lost 5 lbs and 2 inches around my waist.
I never knew how much whole food plant based diet tastes good. Am in for the rest of my life !!!!
Beginning with saying weight loss and decreasing obesity is more about health than looks is extremely important. The body image campaigns promoting unhealthy body types and fat is not good. They are meant to give people confidence about their lack of health but we need to promote health over looks. Love the vids keep it up
I have mixed feelings about this, because we women are really hard on ourselves, and it's really important to love yourself no matter your size......
But at the same time, I've been listening to The Pleasure Trap by Drs Lisle and Goldhamer... And they talk about how one reason we humans feel pressure to conform to society's standards is that it's one way our body is trying to motivate us to become more "ideally" healthy.... Which I totally get.
Promoting health over beauty is key. Each of our perfectly healthy bodies will be different... We won't all look like models. But our bodies don't want to be overweight and unhealthy, and I agree that telling everyone "fat is okay" is pretty dangerous... Because that isn't healthy.
I went on a health journey many years ago and lost 132 pounds completely naturally by going on a vegan diet. It was phenomenal. People said that I glowed. It was the best I have ever felt mentally and physically. I got way off track when I went back to a normal diet. Easing my way back into that healthy natural lifestyle again.
I'm currently transitioning from a vegetarian diet to a vegan diet so your videos are always filled of very important informations for me! Thank you 😄
damenaoo me tooo!!
Same!!
ruclips.net/video/VmmbqXBYNUc/видео.html
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@@naa7ff Get out of here loser.
Hi Mic. I'm Irish, and I found a fascinating tidbit of information when I last visited our museum of national heritage in Dublin. There was an Iron Age bog body on display, and the information plaque beside it mentioned that the person had been killed in the summer months, which they knew because stomach contents and hair analysis showed that they were eating a mostly plant based diet. Because of the huge energy expenditure required to hunt animals, in the summer months when vegetable foods were more prolific, it made sense for people to focus on eating what was readily available. So I feel that that puts paid to the "our ancestors ate meat" thing. I think people today seem to not realise that our ancestors, both near and far, most definitely did not consume the vast quantities of meat that are eaten today. Meat at every meal, every day? No way. From speaking to older people (70's) in my family who grew up here, (West of Ireland, poor, subsistence type farming), meat was a rarity growing up. Families would have one cow, that calved each year, they kept the cow for milk and would either sell or butcher the calf. They might keep poultry, but they were primarily for eggs. Meat was a treat, maybe on a Sunday, and at special times such as Easter and Christmas. Some might have a pig, but again, when that pig was butchered, the meat had to last the whole family (Irish Catholics, so you know, several kids were an inevitablity). There just was not this decadent over indulgence of animal products that we see today, bringing with it all the associated health, environmental and ethical issues. Read Cider with Rosie by Laurie Lee, an autobiographical account of the authors childhood in England in the early 1920's. They were a poor family, several children, and he mentions that they ate bread, and lentil and vegetable stews. Meat was too expensive. Diets heavy in animal products were reserved for the wealthy, as are the impressions of fat, red faced and gouty old men.
Let zem eat cake... unless they are ve-gahn. Then f*!?k em.
Going on my tombstone.
😂🤣
I want my tombstone spelled correctly...
😅😅😅😅😅👌🏽💚✅
Same!!
There's such a thing as vegan cake, btw
I make my own corn chips sooo easy: I brush lime juice over the front and back of the tortilla, then cut them in quarters, and bake in a preheated 400 degree oven for 13-15 minutes. The best chips you ever ate, and gain no weight! :)
I went wfpb vegan at the end of November mainly because your videos and how they sent me down the rabbit hole to researching dr. Mcdougall and all the other plant based doctors. I’ve lost 17lbs to date and I never feel deprived. Thank you Mic!
You know you could have gave it the proper name of "the second meal effect". I'm talking about propionate.
Our muscle cells called myocytes have mitochondria and intramyocellular lipids in them. These mitochondria are burners, they turn food into energy. We also have intramyocellular lipids in the same cell and that's fat.
When we eat a lot of fat the intramyocellular lipids inside the cell become very saturated and puffy (with fat). This is actually an important factor for our survival. Our muscle cell is happy when our lipids becomes saturated because in case of famine we have a much higher chance of survival so our muscle cells are programmed to keep that fat inside the cell and not to let it go.
So if we have all of these mitochondria burning up the fat that's obviously an issue. So what does our cell do? it reduces its production of mitochondria. That means your metabolism slows down.
That means your metabolism slows down. There's a way to visually see this, there is a device called a nuclear magnetic resonance (NMR) spectroscopy, you do a needle biopsy on a persons muscle, extract some muscle cells and scan it with this machine, and the subject can be a thin or an obese person, if they have fat building up inside their muscle cells we can see it.
There's another device that measures the oxygen a person breathes in, and the co2 they breathe out, a person who does not have their muscle cells saturated with fat has around a 16% faster metabolism than a person who does. That is called the "thermic food effect" or "the after-meal burn" (not as popular). 16% is not a lot, but for breakfast, lunch and dinner, 7 days per week year round it adds up. That's all it takes to be slim. This is a a major reason why vegans, specifically low fat whole food plant based eaters tend to have a healthy BMI. It's a cool benefit (not to mention the fiber increase that also helps you feel satiated) and is of course viable long term.
If you get the a lot of these fatty processed foods out of your diet then your body will slowly increase its mitochondria production resulting in a faster metabolism and the fat inside your muscle cells burned up.
Literally was explaining this like 20min ago to someone, but now I have a wonderful video to show! Your amazing, thank you AGAIN for your work!
You are always so diplomatic. Even during the time UV came for you. Appreciate that vibe and for all the information.
I'm currently at the most stable and healthy weight ive ever been at and am not totally controlled by cravings and hunger pangs anymore... The clarity is priceless. Zero regrets
Thank you for addressing the fact that some people who are vegan are also overweight and becoming vegan does not automatically make you lose weight. The podcast The Bearded Vegans did a great job is discussing the social aspect of having an inclusive vegan movement because in reality, not all vegans lose weight.
I've been overweight my whole life and a secret binge eater for years. Becoming vegan made me feel better physically but I'm still overweight. (NOT looking advice)
Thank you for this comment, I'm vegan and a binge eater on the road to recovery. Vegan does not necessarily equal slim and healthy. I'm doing better, more time between binges and just forgiving myself when i slip! My vegan lifestyle does help heaps though. Lots of love your way!!!!😘
Love the comment! I always really struggled with my weight, but also a bunch of pre-existing conditions. Veganism made a lot of those better, but it’s just not a cure-all, and especially if you have other issues, it might not help you with weight management at all. Whenever I get comments about how vegans are really skinny, I feel sorta ashamed, like I‘m doing it wrong. And that’s just bullshit.
Evolved into vegun from vegetcheesian 6 months ago (thanks to you Mic, Thx!) I had normalish BMI before as well ( cca 25 I guess? 66 kg/168cm) but going vegan eating WHPB I lost 4kg eating more food than ever before, it's magic.
Similar story. I eat less fat and less calories overall though.
For European viewers: Oz (Ounce) = approx. 30 grams. You're welcome! :) 8:01
izeizei 28.25
Lol 28!!
Thank you :D
@@Tiredmum What part of "approx." don't you understand?
@@catfish9539 What part of "approx." don't you understand?
I'm on my 6th day of being plant based and noticed that I NEVER crave for chips, ice cream, cookies, etc like I did in the past. I thought maybe it was just my subconscious telling me to not touch junk food but now have a scientific explanation to why I don't crave for unhealthy foods anymore!!! GO PROPIONATE!
Same!
AWESOME vid, Mic! Love the scientific approach here.. really builds off of the generic “plant foods are more nutritionally dense and less calorically dense”... which is still a true concept - but this helps bring the science to support this!
Training Tall you just need to remember about muscles’ weight sometimes high BMI means that someone is a hunky man not necessarily fat.
_"plant foods are more nutritionally dense and less calorically dense”_
As compared to what?
are you insane. meat it's more nutritionally dense and calorically dense if you cut out literally all vegetables. grow a brain
@@dallassegno One cannot grow a brain without cholesterol. Literally.
Factoring in bio-availability of different vitamin forms, higher-welfare animal foods are much higher in micronutrients than plant foods. A good example is vitamin K2, which is immediately accessible by the body and only exists in large quantities in liver and fermented animal foods (and natto). Another example is omega 3s, which are only found in their immediately usable forms in animal foods. The conversion rate of fatty acids in things like walnuts and flax seeds to actual omega 3s by the human body has never been conclusively proven, but most studies estimate that it is very low. One more example here, vitamin D3, although produced by the body in sunlight, is only found in its final form in animal foods. The forms of vitamin D found in plant foods must undergo a conversion process in the body which is not 100% efficient (don't know the numbers off the top of my head, but you can probably look it up)
On another note, most plant foods (excluding legumes, tubers, and grains) simply do not provide the calories needed for a person to survive. Before the advent of agriculture (i.e., the majority of our existence as a species), calorie-rich plant foods would have been hard to come by, and when they were available, would have required a great deal of effort to process. e.g., digging for tubers, boiling, and mashing them; or gathering enough wild wheat berries to make a decent amount of flour, grinding them up for hours by hand, then cooking them. The one plant food I concede that we may have eaten in large quantities would be fruits, as they can be a lot easier to gather, but only when in season.
If you're interested in the nutritional profile of higher-welfare animal foods, www.naehrwertrechner.de/ is the most accurate nutrition database I've found. They actually test for vitamin C in animal foods, while the FDA does not, and surprise surprise, animal foods contain more than enough vitamin C to meet your daily requirements.
"It sends signals to your brain and says: don't eat any more." lol, mine says "okay you've filled the dinner stomach, now fill the fruit stomach."
The information you share in these videos is better than any class I could ever take. At 51 years old, following you over the last year, I have learned so much. And I have successfully enjoyed a whole foods plant based diet now for over a year...and feel better than I have ever felt. I love having the science behind the information you share, and the citations....coupled with hearing from other people about their experiences as well as my own. Can't thank you enough...
I'm a vegan as a byproduct of being PBWF. Junk food is junk food.
Vegan = morality
PBWF = health
V + PBWF = Superhuman💪🙌
N G what is pbwf
Wandering Not Lost PBWF/WFPB means “whole-food, plant-based.”
"Oil is not a health food." AMEN! Whenever I cut out olive oil and coconut oil, along with nuts, my weight drops considerably.
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jbidwell605 you dropped nuts, too?
@@lavondadebrito1178 yes, but I've since added a few walnuts / almonds back in. Just a few; it's hard to stop once you start eating them.
jbidwell605 so true! I just ate a few too many five minutes ago! Lol
lucky for me. I hate nuts (except for organic peanut butter) and even then I can survive off one tbsp a week.
i started a whole food plant based diet 4 weeks ago today. Ive lost 13 lbs and my sugar levels have been going down slowly but surely. I still mess up every now and then but I use your videos for help. Its insane how much has changed. My stomach always feels light, I go to the restroom at least twice a day. Another change that im very happy to confirm is that my acne is clearing up and my skin looks great. I hope my parents follow me with time because i would really like to see them enjoy these benefits. Ive got a long way to go but i believe im on the right path
A big piece for my not having to struggle as much with weight is the science described here. Thanks!
I went whole food-plant based and lowered my total serum cholesterol from 190 mg/dl, near high, to 118. It is holding steady at the low value. Further, LDL went from 120, high, to 65, virtually heart attack proof. Blood pressure is normal and I stopped taking blood pressure medication with doctor supervision. My weight dropped 50 pounds, and I have held steady on weight for 1 year without a big struggle. It's work, but not nearly as bad as when I was on standard diet.
I have a sibling who was over 100lbs overweight and was desperate to find a solution. She had lost weight before through sheer determination but it always piled back on.
We researched her options and settled on an ad-libitum plant-based low-fat wholefood diet as the most evidence-based approach.
She has been lean for 7 years now and is enjoying her food - there is zero risk of a relapse. Only a tiny proportion of slimmers achieve a result like that.
This inspired me to lose 50 lbs the same way. I haven't counted calories at any point, I never felt hungry, and am currently at my leanest for over 40 years.
And another sibling is well on the way to a similar result.
We have all improved our health indicators as well, significantly reducing our risks of disease.
For people who struggle to lose fat with conventional dieting (which is almost everyone) this is the way to achieve peace with food and enable your body to heal itself from the diseases of modern civilisation.
this guy is great if you want to train your fast listening skill!
Ha ha, yes...I watch each of his videos at least twice and rewind parts of interest if I still didn't catch it all. I like that though! It holds my attention.
i watch every video in 1,5x lol
i love hearing about weight loss on a vegan diet; it makes me so happy to know other people are getting great results. i've been whole food low-fat vegan for a year and a half and i've only lost 2 pounds, even with exercising and calorie restriction at times. i think i've kind of given up on losing weight at this point. it sucks when you do everything to a T and still no results. i WILL say however, my health in other areas has improved drastically. my eczema cleared up about 85%, i'm no longer tired all the time, i can actually exercise without feeling like i'm dying afterwards. i don't binge like i used to, and i feel generally so much more satiated after i eat due to all the fiber. my digestion has also improved tenfold, and my cholesterol dropped 50 points! so i know it's the right diet for me to be on for health benefits, i just wish the weight loss would happen!
i love how you address things so scientifically without a lot of “scare” words most weight loss videos use! Great informational video!
Great video, as always, Mike! Informative, science based, non graphic. Perfect for sharing and showing to people who want to learn how to take better care of their bodies!
I went vegan, two years ago, for the animals. I have struggled with weight and other health issues since I was around 16 years old. I didn’t go vegan for weight loss, or for my health ... but I have seen amazing changes in my body. I’ve lost around 20 kilograms, no longer have eczema (cows milk was the culprit here for me), I have so much energy... even more energy than when I was 18, and I’m 32 now. My skin is wayyyyy better, hair is thicker and stronger.. I could go on and on. Thanks for sharing this important information! 💛
Although I cannot relate to the weight thing, my eczema has also improved GREATLY with a vegan diet.
I have a great video idea! I have dropped nearly 300lbs ive the past 20 years and the last 70 of that was after going plant based and I have been able to stay at 230lbs on a 6ft frame for the past year and a half. I've been featured on several podcasts including the Dr. Dulaney plant based wellness. I love sharing my story and inspiring people to go plant based for environmental, ethical and health purposes
I love that you make your educational videos so entertaining. They keep me engaged the whole time! Thanks for all your hard work.
I friggen loved this video. Thanks so much Mic. Going to share with all of my friends and loved ones.
Yes, thank you for this!! I have been trying to tell my people, but I am NO scientist! I love how you make me LOL, while learning (dreaded class in school - got thrown out of class once) science! I shared. G-d bless!
Whole grain wrap with hummus spinach peppers onions and trader Joe's green vegan dressing. Best lunch ever.
It's amazing how even simple foods taste so good, after being away from the flavor-strong, fatty, oily foods of my past. A pile of strawberries is awesome and plenty sweet now, but not when my palate was still used to ice cream and cake.
People: Go vegan and your palate will quickly 'soften' to appreciate and crave the NATURAL flavors of NATURAL food.
I learned alot from this vid. Now I am going to binge on your other videos haha. Thanks Mic👍🏽
Excellent professionally put together information. Thanks for this new video!
I went vegan for lent this year and have found it hard to eat much to be honest. I eat plenty of beans and lentils with potatoes and I can get through only a fraction of what I used to. I dont crave sugar anymore either. I need to loose a lot of weight and this is doing the trick. I feel great.
Thx for the totally not subtle reminder to eat more fibre! I seem to do this every winter 😕
Mic I’ve been watching you for about a year now, and I must say you’ve gotten much funnier! I laughed out loud several times through this video, just your little “shouldn’t that be American cheese” joke had be going 😂Your science accompanied with your humor is what makes your videos so easy to watch. Keep it up
Thank you so much for this! Your coming through for 2019👏🏼❤️
Thank you Mic the Vegan, you are the best
Haha! Keep up the weirdness bits :D
I will always picture Propitionate as two parts of the transverse colon talking to each other.
innerrevolution1 LOL yes
Thanks Mic! As always you educate and entertain. Lost half my body weight, was also prediabetic, and on BP meds at 38. This was 2 years ago and I have kept it off with a whole food plant based diet. Truth from you and the PB Doc's is saving lives, human and non. 💚💚💚
I really love your videos. Thank you so much for all these efforts. You change lives!
I laughted way to much at the Marie Antuanette thing, love it, will definately use it! I went vegan last veganuary, and after a year could not be happier with this decision. Never thought of myself as someone with health problems, but eating this way solved many things, that I thought are just normal part of life (who could have known, that being a woman doesn't have to be painful and uncomfortable, amirite?). I'm a blood donor, so through all donations this year medical staff was always shocked how my levels kept improving, even though they were always in 'normal' range. The running joke is I'll start setting off metal detectors with all that iron in my blood😂
My plasma is so clear now, as a vegan, that the donation center nurses were holding up paper behind the bag and showing each other that they could see and read the words through it. I guess animal products really DO sludge up your blood.
Three years vegan now and I also don't regret the decision.
@@PeterC3400 amazing!
My friend Nate is going to be so confused when I start calling him Propionate.
ruclips.net/video/VmmbqXBYNUc/видео.html
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ruclips.net/video/VmmbqXBYNUc/видео.html
Love this so much, had no idea about propiate till today. Also tips on bloating helpful to the max. Been struggling eating greens (that aren't spinach), but from my understanding I should try mixing my spinach that I already can eat easily with other greens to build up the good bacteria! I need to share this with all my coworkers who think going on a keto diet means they will be healthier.
This was very interesting Mike, thanks as always for your dedication!
Years ago I went plant based for weight loss reasons and lost 26 kg within 10 month. I had a lot of exercise though. After I went back to being omnivore, I gained a good amount of weight back. Now, years later, I went vegan for ethical and ecological reasons. And again, I'm losing weight, not as much as before (5 kg in 5 months) but that's simply because I don't exercise at the moment.
And yes. It is the only "diet" where I can eat as much as I want and still lose weight. Overweight really is a paper tiger. It is sad that only a few people realize what needs to be done.
awesome info! i have always love eating and that made me lose weight super hard, tried a lot of diets and exercises along with it, but what made it possible was agoge diet. it changed my life. its always about the right diet for u
Thank you so much for this video. I learned a lot and was entertained!
Your videos are great! So informative and scientific, with some jokes sprinkled here and there. You make science fun! Also, a lot of people I know didn’t believe all of the health benefits of going vegan until I showed them your videos. So thank you Mic! Keep up the good work!
I gained weight as a vegan during the pandemic because I stopped going to the gym regularly and I ate a lot of mock meats, fast food, and carbs. I will be taking this advice and resuming to working out in my home gym. This video was much needed.
besides the incredible knowledge in your videos: I ABSOLUTELY LOVE YOUR HUMOR. Soooo good :D
Mic, wonderful - I love your type of humor and also the facts you speard THANKS for your work
I really needed this video. Thank you so much 💕
Could you do a video on nitrate-rich foods and athletic performance? Also, maintaining dental health as a vegan would be good.
[Update: I eat plenty of starch, corn, rice, beans and potatoes.]
I love veggies sand WFPB eating, but I think I'm addicted to garbage. Like, I can eat a huge plate full of steamed broccoli, cauliflower, carrots, brussel sprouts, asparagus, and greens, but I'm not satisfied afterwards and fall back to eating garbage that I always regret later like White Castle cheese burgers from Wal-Mart. I crave the fat. I know sugary drinks ramp up hunger, so I'm guessing starting my day off with a Dr. Pepper and drinking soda through the day is probably what is leading to that? I really don't know.
I weigh 284 and want to get down to 200 this year, it seems doable, but I'm single, I'm 34 and live alone, no friends (I cannot relate to anyone) so I don't have anyone to help me out with accountability or encouragement, live and work in an area where everything is fried, so quick satisfying food choices are limited.
With that said though, I have been able to completely kick potato chips by making my own in the microwave without oil and just a tiny hint of salt (I've kicked most salt out too, and have noticed my joint pain isn't there anymore).
Thanks for the always fun and informative videos.
Keep up the great work :-)
There is always support in Facebook groups! I follow a couple vegan (and don't tell Mike but also other diet forums - never ketos or that, just for tips and other ways to lose weight along with a whole food plant based diet, like 16:8 and 5:2). Have you heard of Forks over Knives? Great recipes and loads of support there.
Good luck in your journey. And definitely, kick out the Dr. Pepper and maybe substitute it with fresh orange juice!
Of course you’re not going to feel satiated on just veggies. You need to eat starch, like potatoes or rice, and some legumes with a meal to feel full. With legumes you’ll feel full for hours upon hours.
I'd suggest adding more starches, whole grains, nuts and seeds in your diet to feel more satisfied. Throw some avocado/guacamole in your salads as well :)
And cut the sugary drinks
For the sugar problem....add 5- 10 pieces of fruit a day. Bananas apples oranges grapes watermelon cantaloupe honeydew mangos pineapples pears plums tangerines. Get in the habit of eating those right after a vegetable meal to top off your satiation. Second festivals are not going to make you feel satisfied, you need to start eating you're vegetables with beans and rice potatoes whole wheat pasta end peanut butters and seeds. For fat Cravings switch to eating peanut butter sandwiches on whole wheat bread and beans with rice. Do not eat white bread as it's processed and gives you cravings.
I think you crave fats and sugars because they are highly satisfying to our brain. They are calorie dense and our body likes to hoard calories because our fat stores help us survive when food is scarce.
But we don't go through times of scarcity in our modern world, we just keep eating fats and sugars. Eventually, we see the negative effects of them in our bodies. Diabetes. Heart disease.
Weaning ourselves off those foods and supplementing with healthy choices like nuts and avocados and whole fruits will mean eventually you can get similar pleasure responses from more wholesome foods. In addition, because veggies are so low in calories, whole grains can be very filling.
I personally find a bowl of oatmeal, with tiny about of dried fruit or a lot of fresh fruit, almond milk (or any milk alternative), and a sprinkle of nuts and maybe a pinch of ground flax keeps me full til lunch better than when I used to get hamburger fast food meals for breakfast. And I mean like a cup/cup and a half of oatmeal, but I'm 5".
Hey Mic!!! I love your content! Could you do a video on how to protect ourselves from food born illnesses? I feel like I always hear about recalls on plant-based meals and want to make the full dive. Thank you!
I can't believe I've never heard of your channel!! I've been binge watching so many videos lol. I love how you do your research and explain things in ways people like me can actually understand xD keep up the good work!!
Love your approach! Thanks so much for this video! This is going to help a lot of individuals. In my personal opinion it is impossible to gain weight in a high fiber whole foods vegan diet
That's not necessarily true. I gained about 10 kilos on a wholefood plant based diet, and I maintained that weight (been about 6 years). :D If you eat in a caloric surplus, you will gain weight - whole foods or not.
I went WFPB 2 years ago. first year lost a bit of weight but than I found out that nuts and seeds are super tasty.
eat more thank you need and youll gain weight
Based on the video, if you must eat something unhealthy, eat the healthy fiber first, then the unhealthy meal rather than the other way around.
Yep, I went on a WFPB vegan diet and lost 15 lbs in 3 weeks. Never felt better since I was a kid! It also cured my severe eczema.
One thing I can think of that could cause this is too high a ratio of fats, like nut butters, etc. I have to seriously limit this due to it causing eczema outbreaks. I eat A LOT, and still haven't gained the weight back I lost. May help you...@@annasin2634
@Mic, you should make a short video combining this information on propionate with the fact that our intestinal flora convert resistant starches to another important short-chain fatty acid, butyrate. The same butyrate that ketogenic advocates go on and on about. We don't need to poison ourselves with animal fats to get butyrate into our system.
It would be nice to have that info combined in one place, so I could send a single link to the ketogenic krazies among my family and friends.
The podcast with Dr Sadegh was fantastic! We have a lot of gut issues in our family, and she was just phenomenal. Thank you, Mic! :)
This dude makes the best educational vegan vids on YT. My wife and I are vegan newbs and understanding the science behind the effects of a plant based diet is helping me stay focused and committed. I absolutely love that, after watching these vids, I can speak somewhat intelligently on the topic of veganism and nutrition. I appreciate the time and effort put into the research and production.
its not vegan diet. its a choice. i don't feel i can stay on a diet for more than a year but happy to say ive been vegan for way longer. Just stay clear of excess oil , cuz sometimes i feel like some places just sell oil packed in some veggies and it can very easily become your only source of calories when you're vegan .
Shubham Jain Veganism is not a diet. It’s an ethical position, but diets can either be classified as vegan or non-vegan.
Great video!
Thank you for all that you do. you've helped change my life
Really nice video mate, brings together a lot of information in an informal and understandable way. Keep it up!
Maybe when we get asked repeatedly: "Where do you get your protein?" -- we should ask them instead: " Where do you get your fiber?"
What I've found on every other diet is that the hunger off-switch was not there. Not so going vegan, I know I will be satisfied. Yes, I think about eating but I think about what I want to eat, instead of fueling my food addictions. So then I can make planned healthy choices.
Cooking it ourselves means we can eat it without the oils. I found out that ketchup is good on a baked potato, that I can put other things on salads instead of even so-called "fat-free" salad dressings. Lemons, oranges, vegetable broth, all work to keep the salad moist, and actually chewing the salad with some potato in my mouth is quite delicious. I put a variety of spices on my potato so it does not get boring. I often use up leftover steamed veggies in salads to also keep them moist or just add my salad greens to a wok in a stir-fry (oil-free).
Some soups seem they would be okay to have but a lot of them have oils such as Progresso. So I either make my own or add a portion of their soups to another dish I make, thereby diluting the fat to an acceptable level. My husband does not embrace the foods I am eating so when I cook a pot of beans or lentils, I need to cook a lot less or just freeze most of what I made as I just can't eat it all inside of one week.
courag1 Love the part about asking people where they get their fiber hahaha!! I also love to put potatoes and greens 🥬 together and sometimes throw steamed veggies in. I never make dressings cuz I’m too lazy. I’ve also recently discovered that I love adding salsa in the mix! Or, taco sauce! Yum! My husband doesn’t eat the way I do either. He will occasionally but not most of the time. I do still have to cook him meat, unless he has time to do it himself. But, we don’t buy store bought meat. He only eats venison which I know is still killing an animal. I hate it but if he’s gonna eat meat I would rather it be one that has been free it’s whole life!
@@kimberlyearly8918 What decided me to go entirely vegan was two-fold: I wanted to illustrate to my husband how to lose weight which I believed would work but had not tried it: the Dr. McDougall plan is mostly what I follow; secondly I saw videos on how animals are slaughtered. The idea that there is anything humane about it is the first lie compounded with interest of how good it is and then they age the beef (means they don't get it to market until it is decomposing supposedly to make it tender -- so it is already being worked upon by microbes so even when you chew it when cooked, the rotting process makes it more tender.) Is it any wonder that eating meat can cause cancer particularly when we get older and our digestion gets more sluggish, that we just are soaking our internal organs in dead things, we are not going to possibly be healthy.
It totally killed my heart holding my dogs paw when out of mercy, we had him put down because he had cancer beginning in the liver and he was suffering so much that there has no quality of life for him. But this is how I realized, if I am a compassionate human being that I should feel about all animals. Every time I took a bite of meat, our dog Jake was in my mind. So though I rarely ate meat, it was not that hard to give it up.
I always thought I had no self-control with food, but I think some of my huge appetite that I had was hormones and growth hormones in the meat which end up affecting us also. So what a growth hormone does to the animals is increase their appetite so to fatten them up. If we eat that, that we will get an appetite without and off switch should be a no-brainer, but when that stopped, I wondered why it did not occur to me now.
I have not difficulty not eating after dinner so there are usually 12 hours or more before I eat breakast. So my usual was to snack and snack after dinner. But with how meats slow down the digestion and nothing goes out of the stomach until the hardest thing to digest is ready, the body is still hungry, not getting the calories the tasty meal provided, another reason for snacking. With being vegan my food digests much more quickly and have energy and don't feel tired when I get up either. I am 65 and thinking that any weight loss was possible was hope against hope.
But I did get my husband interested and he is becoming more interested as he has kissed his blood pressure meds goodbye and he has lost 17 lbs. He has a good deal more to lose, but he has to want to be healthy. After his Prostate Surgery for cancer, he has been left somewhat incontinent and this is still the case after one year. His doctor told him that men with a big belly don't get over incontinence very often. So I told my husband, then you just will have to lose weight and the pressure of the weight will be gone so you can be continent again. He does not understand how low fat vs the high fat diet he's been on is also contributive to his getting cancer again. It is a source of unhealthy calories, but I made him a nearly non-fat meal last night which was soft tacos with Morning Star Black Bean burgers, rice, steamed broccoli and carrots. I made fresh salsa and he actually tried it. He ate it all with relish.
Tonight I have planned to make my version of eggplant parmesan as I have the vegan shredded cheese and he's got enough enzymes now that eating my way does not give him diarrhea.
He got me a dehydrator for Christmas so I tried making dehydrated apple slices. They came out perfectly. I refrigerate them when they are finished and then smacked them with a wooden mallet and they shattered so the crumbles he had over his cereal.
I've got him off all sodas and sugar. He has Stevia in his coffee and nothing else which is sweet. Ah to get him off of mayonaise or get him to stop the eggs. Dairy and cheese and ice cream don't hold a candle to margarine or frying eggs.
At least he knows I love him. But survivors of abuse as children have a world of trouble loving themselves as adults. His last parent died in 2018 so maybe he can let that go now.
It is now his time to shine.
Have you watched videos by Dr. Milton Mills on why humans are herbivores and not carnivores or omnivores? He talks about that we take our fruit and vegetable eating to eating animals, wanting only the most perfect animal. This is not what carnivores do. So we leave behind the sick and kill the doe who just had fawns and the fawns die without their mother to raise them. It is wholesale slaughter and we are losing species after species on both the land and the sea, in rivers and in lakes.
People used to have religious faith to teach them to love, what there is except be as selfish as you can and get all you can and not give a hoot if there is anything left even for your own children and grandchildren is what in essence people have learned from Darwinism.
It did not change animal behavior but made mankind even more ravenous for meat. So much they eat it now that the rates of cancer are skyrocketing.
We need to remember that we are herbivores and not see animals as our food or there will not be any left. We cannot convince them all, some are just that rabid, but if we can convince some, perhaps there is hope for the world, otherwise we will kill the entire planet.
10kg /20 lbs I lost in 5 to 6 weeks, on full plant based diet, its 25 July 2019 and started the life change middle of June, I'm 48
Excellent information, as always. Please keep up the good work.
Thank you, i always enjoy your videos so much!
I switched to the vegan diet about a month ago and being in a omni house I cheated A LOT. However, despite that I already lost weight. I felt great, more focus better moods, all that stuff. After watching your videos it's made me have a little more encouragement to continue veganism. :)
also, love your videos! totally helped me and my family go vegan and move towards more whole foods :) tysm
I've recently started my vegan diet and found your videos. It is helping A LOT! Thank you!
Hey mic! I'm a really big fan, watching since March this year. I wanted to say thank you for educating in a way that isnt demeaning and very easy to understand. a big problem with me not going vegan sooner was misunderstanding and not feeling like I was going to get my proper intake.
I need to count calories or I am not losing any pounds. However, I am healthy as a horse and that's the most important thing :)
Same! Even when cooking all my food from scratch and no oil.
I hear you, I am 58 vegan and an awesome cook, I have to count calories or I gain, I love all the delicious vegan food. Oil is the devil.
Me too!
I don't! Then again, I don't really care.
Same
"Nate, propionate" LOL you're hilarious/this was very helpful, thank you!
Hey Mic, I just wanted to say that you inspired me to save up and get my own camera gear (following your gear guide) to start my own channel about veganism and lifestyle topics. You are doing a great job and I can't wait to see what you will do!
Just subscribed. Like your content very much and love the length. 🥦