CORRECTION: ‘Dilute + Concentrate’ @ 7:57 There’s significantly more information on this topic that needs to be discussed, and I already wrote out my notes for the detailed analysis of both sides (I hope to record that this week), so I’ll release that soon. Beyond that, I may make a follow up to this video, as well, because I left out several studies used as proof in both camps, including the mechanism for why the metabolism was increased (they disagree there, too). Additionally, both groups cite one study as proof they’re right, which is odd… I’ll get into that, too.
You need yet another correction 😅. First you said "distil", which is a way to concentrate a solute, then you said dissolve, and finally settled for dilute, both of which reduce concentration. All good, after all you "only" have a PhD (or soon will) 😉
I've done my own investigation. When I stop eating, I lose weight. Shoot all the chickens or bust all the eggs and the results are still the same. You starve and the long term effects of that have been known for a very long time.
Dr Ben Bickman and Dr Lustig would be a great interview but I think you do reaction videos. Good luck once your channel grows to have an even exchange of ideas.
I am 66. I used to be considered morbidly obese according to two medical doctors who evaluated me. I also had a fatty liver condition, and was at one point diagnosed as being pre-diabetic. Throughout most of my life, i always had very good blood pressure, but later in life experienced occasional bouts of hypertension. I was also plagued with edema - excess fluids causing swelling in the feet and lower legs. That edema also led to those areas to be easily bruised, and injuries were slow to heal. Open wounds were prone to infections of cellulitis that required hospitalization on two occasions. I also developed a condition of peripheral neuropathy in the feet, and suffered the symptoms of COPD from decades of smoking, among other things. Just over two years ago, i changed what i was eating and even more importantly, the way i was eating. I began an aggressive program of intermittent fasting - eating just one big meal every day. I stopped consuming all sugars, and drastically reduced my carb intake. I have continued this way of eating with a little 'cheating' here and there, since late June, 2021. A typical daily meal consists of the following: A.) a variety of steamed fresh veggies - two bowls on average. I use generous amounts of real butter, garlic and several other herbs and spices as well. B.) a serving of high quality locally produced free range meat protein. If it is fish it is fresh caught, not farmed. If it is from eggs, it is eggs produced by local free range chickens. C.) Also included in the daily meals are servings of cheese such as goats cheese or cheese made from the raw milk of once again, local free range grass fed cows. D.) I will also consume a few handfuls of nuts or seeds daily for additional proteins and healthy fats. After just two months of eating this way, i lost about 60 pounds of excess fluids and body fat, and with no increase in any physical activities or exercise. And beyond that the real magic began to happen. All of the chronic health conditions mentioned above that had plagued me for decades began reversing until they were all gone completely. Even the symptoms of COPD. No more chronic coughing, wheezing or shortness of breath. And i am still a modest smoker to this very day. Imagine that. The most stubborn condition that finally subsided was the peripheral neuropathy - nerve damage in the feet that was the cause of great discomfort. But yes, even nerve damage can be repaired in some cases. I use absolutely no pharmaceutical products - prescribed or over the counter for any reason whatsoever, and have no need to see any medical doctor. No medical doctor in my life has ever helped me reverse any of those conditions. I know what i have experienced is anecdotal, but i am not alone. Many people, perhaps millions of people have experienced similar results from a combination of intermittent fasting while eating keto and / or carnivore diets. I attribute my personal success mainly to the information and advice i received on RUclips from Holistic Dr. Sten Ekberg. My best wishes go out to all who have taken the time to read this, and those who did not. lol
Thank you for this comment. Sometimes all we have IS anecdotal while science catches up. Wishing you further progress in your dietary adventure! PS I'm a fellow traveller.
@@Eric3Frog Do you not live on this spinning Earth, orbiting around our Sun, while it goes who knows where in the Universe? "Remember, no matter where you go, there you are."
I have similar experience, keto and intermittend fasting (3/4) over 6 months led to 14 kg weight loss. I had to stop this diet because my Psoriasis went bananas (I assume that the weight loss freed mercury or other toxins from the Fan cells). With a less severe fasting I am now well again and my blood values improved a lot, especially the triglycerides and cholesterol dropped which seems counter intuitiv eating a lot of fat.
Personally I’ve lost a stone just by removing most sugar and cutting out high carbs from my diet. I’ve not reduced my calories but I do intermittent fasting which previously helped me lose a previous stone.
I was born in the late 60s, and in the early to mid 70s, people rarely went out to eat. McDonald's was a big treat about once every couple of months. Healthy home cooked, non processed foods were the rule. Things began to change in the late 70s and early 80s. Restaurants and fast food restaurants begin popping up all over the place. We got better TVs and started seeing all kinds of advertisements for fast food. Both parents began working, and there was less time to cook healthy meals. So there was a HUGE cultural shift to poor diets, fast food, and temptation from advertisements to eat fast food. So people started getting metabolic syndrome and were constantly craving more foods. In my opinion, it was clearly a cultural shift of eating more and eating more processed foods.
I don’t know, I herd after WWII in the 50s tv dinners were not only common place, but thought of as healthy. Processed didn’t have really any stigma like they do today.
There's also the fact that to go along with all of these convenience foods, the social stigma of eating outside of mealtimes has all but vanished completely in many places. When I was a kid in the 80's and 90's it was still kinda weird to snack a bunch outside of meal times, to eat in your car, to eat while walking around. At most I might get a granola bar after a particularly grueling swim lesson or the occasional gas station candy because I washed my Mom's windows. Now it's completely normal to be eating at literally any moment of the day and I think this definitely contributes another layer to this complex problem.
It was the early 80s, with drive thru places. People used to eat at the kitchen table with no snacking. Kids rode their bikes in the sun, with very little sunscreen Low fat= more sugar/corn syrup
64 years of struggling with being overweight…a mom lovingly shoving every low fat option down my throat…years of starving myself on salad veggies, chicken, no eggs…unending fat shaming, internal and external, finally I come across low carb Keto way of eating, two years later after keeping my insulin under control by eating low carb higher fat foods I am 105 lbs lighter…enough said
some people will never go on keto if they don't use something like erithritol to replace sugars in the transition period surviving it and seeing first results good enough to convince them it's worth a long term change it makes it also easier survive crisis on such alternative luckly some healthy stuff can also be sweet like glycine
@gonefishing7813 Good on you ! LOW CARB is the proper human diet ! LCHF/Banting /Keto/ Carnivore all are evolutionary appropriate human lifestyles! Humans are essential carnivores with absolutely no essential dietary requirements for any dietary carbohydrates!
Maybe it’s enough said for you. I lost 40 pounds after menopause without going low carb and I’ve kept it off for over 10 years. Did I cut way back on refined sugar and flour and alter processed foods? Absolutely. did I eat lots of grains, beans, and potatoes? Plus fruit? Absolutely.
what works for you may not work for all even with strict adherence. We are all different born with genetic differences. Having said that, I am so happy that you found what worked for you. Congratulations 👏
As a type 1 diabetic, I can see a direct correlation between my insulin usage and weight. Also, when I switched to a low carb diet, I felt pretty crappy for the first few weeks, although my blood sugar was much better controlled. But after that transition, I felt much better on a low carb diet and I am taking less than half the amount of insulin I used to take, my blood sugars are much better controlled and I have lost 30 pounds and have kept it off for over three years. Not to mention I am much more satiated and can go much of the day without feeling hungry.
All wonderful news, Peter. What you described are aspects addressed in both models, although they sound more in-tune with the Carbohydrate-Insulin Model.
@@Physionic I would love to see glucose and insulin variability under both diets. I believe glucose and insulin variance is lower in low carb. I am an n of 1 with that. A CGM can track glucose in a trial however insulin testing needs some development. All I manage is fasting insulin which is interesting but not full story. Keeping these factors under control is important for diabetics and some cancer patients.
As a non diabetic I experienced a very similar history minus the need to inject insulin. I was prediabetic and heading to type 2. Now my health is much better. Always feel satiated.
@@mpoharper same here, I barely need metformin after adhering to a low carb diet and also feel less hunger and my energy levels are stable during the day, glucose has become very stable too.
I was a teenager in the 80s when we were taught to eat many small meals of high carb low fat foods. It was horrible and I developed an eating disorder. I am so much healthier now.
A few years back I finally solved my lifelong obesity problem. I'm now down 110 lbs from my peak decades ago. I eat all I want but avoid all grain and grain products and starches and sugar. I eat mostly greens, legumes, and small amounts of meat. I am age 84 and I fast for 4 consecutive days each month. I fast for autophagy and I hope to prevent dementia. I walk for about 30 minutes each day. So far my strategy seems to work for me.
Over 6 years I went from 250+ lbs to 140 lbs by being patient, persistent, determined & WILLPOWER! Not by low-carb, high carb, keto or any other fad diet
This is my anecdotal experience. In 8 weeks of a low carb and very low sugar diet, coupled with intermittent fasting I have lost 20 pounds. I also exercise cardio/weight training with more emphases on the weight training. What has really astonished me is my blood pressure has dropped to a normal level. My BP hasn't been this low since my 20's. I'm 74 now. For the time being at least, I don't have to take 40mg of lisinopril. I am taking 10mg but just for kidney function. I know that miracle is a strong word, but it feels that way to me. I haven't felt this good in years.
@@andymax1 what percentage of your weight was 40 pounds? So you’re doing a lot more than just carnivore if you’re doing 300 Burpees. Are you saying this because someone is claiming that you cannot lose weight on carnivore? You also will not be able to prove that if you had lost 40 pounds some other way that it wouldn’t have changed a fatty liver disease and pre-diabetes. In any case, I hope your successful journey continues.
Funny thing is that just as not all fats are created equal, not all carbohydrates are created equal. There’s a big difference between the way our bodies process whole plants vs. sugar or even wheat flour. I think it’s pretty important to know what the high carbohydrate diets contain.
You’re way above the pay grade of any registered dietitian and most nutritionist, who are stuck in the mindset calories are a real representation of energy available in a food.
Great point, Michael. Typically, studies make sure the proportions of fats across comparison groups are the same. There may be some missed nuance there, but that'll take another analysis, which I hope to do in the future. The same applies to carbohydrates - the researchers normally control for differences in diet composition (simple sugars, as one example). And, in metabolic ward studies, every macronutrient is accounted for and is 100% equal across comparison conditions. Either way, it's a great point, and something to look into in the future.
A factually wrong comment! There are NO essential dietary requirements FOR ANY carbohydrates in the human diet! Humans are essential carnivores ! Skip the toxic carbohydrates such as FRUITS , GRAINS , and potatoes!
Over 30 years I struggled following the conventional advice and trying to do this from a calorie perspective. So people close to me lose vast amounts of weight and short periods of time with a low carb approach. Dove into the research to show them how they might be hurting themselves And came to the conclusion that the one thing that changed in the environment while the world became obese and sick is the introduction of processed fats, the craze of going low to no fat and the consumption of processed foods that our great grandparents would not have recognized as food. Put 60 hours in late 2018 into researching this in November and December. Decided to go low-carb while continuing to study this because it became fascinating. Dropped 110 pounds in nine months. Since then while remaining very low carb I’ve been able to add 22 pounds of muscle without changing my waist circumference. Overarching big points learned and now studying this for over 5000 hours to years dedicated while we’re trying to write a book. Yes as mentioned in this video one of the keys is to understand time. It takes an average 4 to 6 weeks of very low carb intake to flip the metabolism back to our native metabolism that we are all born with. When in this fat adapted metabolism we can easily switch back-and-forth from processing carbs to processing fats as energy. This is why in short term you will find calories equal to or better than carbs. Once you flip the metabolism and you’re running off of stored body fat as your main energy source, And your fat intake with ancestral animal products is higher than most have experienced in the last 50 years, you become very naturally satiated. Most people who eat low-carb because they naturally get full quicker wind up resist draining calories without ever feeling hungry. I believe this is the number one reason for long-term success. We learned during the biggest loser competition trying to maintain a calorie deficit that most people use under the conventional method leads to a major reduction in their metabolism. Because they’re always on the blood sugar roller coaster cravings never go away where they do on the low carb method. So low carb solves many of the reasons that people fail on reduced calories. I believe there are many other physiological reasons why low carb is very advantageous but that’s too much for this one comment.
Could not have said it any better.! One glaring difference in all of these kind of studies, is that the conventional side KNOW that it takes time to convert, they know about "keto flu", the transition period involved, and they set parameters that they know will negate the advantages of low carb, and then say, " see we told you! " In particular, the amount of macros! 45% carbs or 40% protein is incorrect, and they know it. But, they can prove their point that way. A devious form of cherry picking!
I discovered that you can push your body into fat consuming from carb consuming by doing extreme cardio for 3 days on a normal diet. I discovered it while hiking in Montana. The first 3 days were awful and I felt sore, starved, and exhausted. But after the third day, it was easy and had no more cravings.
I tried both high carb low fat diet and low carb diet and lost about the same amount of weight. However on the high carb diet I used to have cravings and I was hungry most of the day while on low carb diet, after 2 weeks I stopped feeling hungry all the time and could easily use intermittent fasting to help me regulate my calorie intake so it is by far the better method for me which also helped me to revert type 2 diabetes.
It is interesting to see everyone’s experiences. I’ve been high carb plant based and lost tons of weight. I’ve been keto and lots tons of weight. The issue is that with both ways I eventually became bored, felt restricted, and always hungry. I could eat a plate full of fatty meat and still be hungry an hour later just the same as if I ate a plate full of whole plant foods. I’m thinking perhaps for me the key is somewhere in the middle. Not everything in moderation but everything in balance. Idk. 🤷♀️.
perhaps this is due to the nutritional value of the calories. high animal fat contains more fat soluble vitamins, which could in turn make you feel more satisfied, whereas empty carbs probably will still leave you hungry
The 3 things I would want to see in a study are 1)circulating insulin levels throughout the day on the opposing diets and daily DEXA scans and CGM readings.Water loss from glycogen depletion and glucagon inhibition are fluctuating confouders as is variable insulin response to carbs and protein.
I am a seven year veteran of the weight loss war. In that time I’ve learned just to focus on controlling my extraneous food intake (snacking)…… I know my lifestyle well enough that if I snack on the wrong foods I will fold like a cheap lawn chair. I live in a real world and at times I fail. Having said that I have developed a set of tools to recover from falling off the wagon and get back to my desired lifestyle choices. I stopped weighing myself long ago. I know what foods I can eat and what foods I need to avoid. The metrics that I use to determine my level of success are my blood pressure and how my clothes fit. I am male, age 67, no medication and no pain.
I just found this channel and subscribed. I really appreciate the lack of discernable agenda in your discussions, which is opposite to almost everyone in this space. I myself am pretty firmly in the low-carb, carb-insulin model camp based 100% on N=1 personal experience. I'm late 40s, spent my entire adult life overweight, borderline obese, pre-diabetic and flailing in my efforts to change that while listening to the "standard" advice of people like Kevin Hall. Tried keto starting about 8 months ago, lost 40 pounds and improved every health metric except LDL is up slightly, never felt better in general. In my experience, low-carb works for weight loss because the experience of hunger is completely different while you're in ketosis. Maybe this is consistent with both hypotheses (as I HAVE restricted calories). But the fact that I have less hunger and far better energy levels is undeniable. In any case, I'm still skeptical of everything, and I don't just want to view all of the evidence through the spin and gloss of advocates on the "side" I've found myself OR the other side. So I'm glad to find this channel!
Personal anecdote. Two healthy HWP males in their 70’s, my brother and I, lost thirty pounds apiece switching to a low carb somewhat high fat diet that additionally permitted almost no refined sugar. And yes, it took about three weeks to kick in but when it did, “Katie bar the door!” The weight literally melted off over the next two months! Life changing. Neither of us has any difficulty maintaining the diet (?), lifestyle (?) for the past five years. Oh, and our energy went in the opposite direction of the weight loss. Thank you Dr Ludwig!
This makes total sense - I go on a low carb diet and it takes a week to 10 days for cravings to go away. I am evolutionary biologist - I take a different view from all these guys. I think I need to write a book. Human metabolism has evolved to adapt to a wide variety of diets - none of them are anywhere close to the modern diet. It is clear to me that high carb diets are a rare thing historically - we are designed to take advantage of carbs when available but you were never meant to eat the modern diet. Humans are versatile omnivores and our metabolism is not optimized like a Panda to eat one thing - we are de-optimized(for lack of a better word) to eat what is available. However, if we encounter a stable long term food source we can semi-optimize(again, for lack of a better term). Eventually, we will map out all the transcription factors and epigenetic mechanisms and this will all become clear. In the mean time you should pick a classic diet(good luck defining that) and stick to it - you can optimize your metabolism to it and be healthy. I have chosen the low carb, high fat/protein diet. Interestingly my hormone levels have returned to that of a 30 year old(I am almost 60) and my lp(a) is hovering around 3 - it used to be in the 30s.
Yeah, it is important to take into consideration how our physiology developed. In the middle of winter look out your window and imagine what you would have been eating if you lived in that spot, say, 20000 years ago. I live in S Carolina. I would have been living on an oyster bed and steaming them in a reed basket much as the Ohlone did in the Bay Area. The only carbs probably from acorn flour cakes. Sugary carbs were rare and precious and designed for binging. Why? We were competing w every other creature wanting to eat those berries (probably eating that other creature into the bargain), and the safest place for those berries was "In muh belly!" where, gorging on those sugary treats sent them to my hips and thighs, the only safe food storage facility in that time.
going low carb a few years back had the side effect of cutting down processed food in general and seems tightly correlated with massive health improvements including weightloss for me personally.
I've done low carb/intermittent fasting and the weight loss feels effortless and gives me lots of energy. Vegetarian/vegan/high carb leaves me wanting to eat all the time.
I'm pretty convinced that a high carb, frequent meals approach will tend to fail even if it counts the calories. My impression is that indeed, eventually hunger is just gonna take over (or people will "compensate" by subconsciously moving less). And this is especially true for people that are already insulin resistant. But low-carb is not the only approach which controls for insulin. It seems possible to me that a high carb diet, combined with time-restricted-feeding, or fasting could work. Personally, what really worked for me was a union of low-carb, "whole foods" and time-restricted-feeding. I did not count calories, but I try to be aware of which foods are calorie dense, and try to portion-restrict those. When trying to cut calories without controlling insulin, my impression is that I felt lethargic and hungry. This in comparison to when I'm in ketosis, where I feel my energy levels are high despite calorie restriction.
Dear Mr. Verhoeven. I really enjoy your excellent summary of this controversial subject. However, I will like to bring to your attention that in August 2022, I published in the Journal of Theoretical Biology a mathematical demonstration that shows that the energy balance framework is a FALSE theory. “The energy balance theory is an inconsistent paradigm” (Arencibia-Albite, 2022) In 2020 I also published that a mass balance model outperforms the energy balance model in predicting body weight fluctuations “Serious analytical inconsistencies challenge the validity of the energy balance theory” (Arencibia-Albite, 2020) Keep up your outstanding work!!
When I eat protein/fats, I get full, I’m satisfied, go on and do whatever. When I eat “processed carbs”, it seems the more I eat, the more I want. I can binge on carbs, have a full stomach and still be hangry. For me, it seems that I can feel “real food” vs. “fake food”, maybe I have a body/food connection. When I’m active, exercising I crave fats/proteins. When I was a sloth, I craved carbs. While 70 calories may not be much, that is an extra 350 calories a week. Over 50 weeks that is an extra 5 pounds per year. From age 20-40 the average American will lose 10 plus pounds skeletal mass which will slow metabolism even more. On average Americans could be annually both gaining 5 pounds fat while losing 1 pound of skeletal mass. Looking at a scale a person would only see a 4 pound weight gain, many of us would blow it off. However after 10 years, we find ourselves 40 pounds heavier and when we try to exercise, we have challenges because we lost 10 pounds of muscle. I know that my numbers are low balls, perhaps this could be the story for another video. Nicki
I think it really depends on the person, and maybe the source of the macronutrients. I actually lost a lot of weight and became underfat (technically I was normal weight bmi, but I had a lot of muscle. So I had too little bodyfat but wouldn't be classified as underweight) eating an almost completely fat free diet. Carbs satisfy me so much. I can get through the day on a bowl of rice and a regular soda. But if I eat something high in fat (even "healthy" fat dominant foods like nuts, peanut butter, et cetera) I will become ravenously hungry. Pretty much the only reason I stopped the low fat diet is because I wanted to gain even more muscle, and I was worried that with such a low fat diet I wasn't getting enough dietary fats to maintain enough cholesterol.
@@curiousc9259 I've cut out all wheat, rice, pasta and added sugars of all kinds, including most fruit except for lemons, berries and apples. Very little processed food. Not counting grams and I will treat myself when I feel like it. (i.e. a beer or dessert when out on the weekend, or pig out on Ontario strawberries when they're finally available). I also don't eat after 7pm and before noon. It all works out without feeling deprived.
Team Ludwig all the way ... As an insulin resistant individual (HOMA-IR of 5.4) i can tell you that putting the first carb rich food in my stomach ( a fruit usually as i actually eat way healthier than what my waistline portrays) sends me into an endless cycle of hunger... It's literally like i have a black hole that can't be filled. On fasting days i have no hunger and my energy is better.. Have been on a carnivore mostly/ occasionally keto diet for the past 2 weeks ... I lost 5 kilos. And to prove the insulin theory more ... My weight loss turned into gain after i started consuming artificial sweeteners the past 3 days. I do actually have a question Don't know if this concept has been researched before... They always talk about calories in vs calories out. Are there any studies that discuss the difference in absorption between individuals? The thin members of my family have a pretty rapid transit.. going to the bathroom twice a day or 3 ... But those fatter have a much slower one going once in two days. The diets are pretty similar if not identical. Used to joke about us being the super absorbers that can survive a famine.
Since I started fasting the triggering nature of carbs has become quite clear. You can break a fast with broth and stew with no problem. Add in some bread and you will be ravenous all day long.
Thanks for chiming in, Hiba! As for your question: There may be studies on absorption, but it tends to be in the 90% or higher for almost everyone, with some variation, but nothing drastic. It's an excellent thought, however.
I am 61 now , and have been on a strict keto diet and daily 19hr+ intermittent fasting for 3 years, I started more than 5 years ago, after 2 of my brothers died, one from cancer and my younger brother from depression. It took my body nearly 3 weeks (I was only doing 16/8 IF for the first 1/2 year) to get fat adapted and started producing enough ketones to be comfortable with not eating sugar/carbs and being able to fast for 19hr+. Since about 2 years ago, I've been less strict on my fasting and have 2-3 meals a day with carbs every now and then, or when I travel, for up to 2-3 weeks. Now my body is so metabolically flexible, I can get to burn whatever I eat or not do any exercises and not gain any weight, and my body fat stays between 6-8% constantly. I feel much healthier, alert with no brain fog and I am able to do all the things or more than what I was able to do in my late teens. I am quite sure if I never started the keto diet and IF, I would have already died from cancer just like my parents and my brother, so i was very thankful for that. During the pandemic, one of my younger brother's friends died from stomach cancer at the age of 55 and another one just got diagnosed with cancer too. It might have been hard to stick to Keto and IF initially, but now, after ridden myself of sugar addiction and carbs, I have not been happier and healthier and I am very thankful for that. My 2 cents. 🧐
Hall is right. Cals are #1 driver of weight gain, insulin is a key hormone, it alone does not create weight gain. Modifications of the standard model is warranted if/when new data exists, but some always go too far. Best nutri approach for weight loss is higher protein.
First of all, I’ll like to thank you, I’ve been following you recently and I like the topics that you present and how you do it!! Being a guy that once was 230 lbs. (I’m 5’9) I started by doing exercise ,I’m going into my 4th year doing CrossFit, that certainly helped, after that I tried the traditional method with a nutritionist, basing my diet plan on caloric density, caloric deficit and tried to do caloric surplus , I felt miserable, besides feeling weak, still had some GI issues, overweight etc, I simply knew that something was wrong, I started doing my own research, started with strict carnivore (this helped me with the most weight loss, my headaches and GI issues practically disappeared) but It was hard to sustain it after 3 months, then introduced fruit and raw honey (I felt better but started gaining weight and fat) then started focusing more on nutritional density, not caloric that much, my body entered in body recomposition, my weight didn’t fluctuate a lot but I gained muscular mass. I have been in this journey for a year now, basically in trial and error, and the last 3 months I have basically figured out my TDEE, I know what happens if I do an aggressive caloric deficit (500 per day) I tend to loose weight but eventually I’ll start to feel not so good, if I go over my TDEE but focusing on my macros (nutritional density and low carb approach, max 100grs of carbs per day), even though I’m over my TDEE I keep my same weight and feel really good, and most important (at least to my point of view) I’m doing my check ups and my triglycerides, fasting glucose, insulin, heart pressure and other metabolically healthy markers are within optimal range. I guess my point is that both approaches have their valid points and time is definitely a factor, and every body reacts differently, either approach is not a “one size fits all” suit, you have to grab the best practices of both and customize it to your benefit :) P. S I'm 176 lbs right now
Let's talk about the ENORMOUS "average" American's sugar intake. It's in nearly every box or frozen item in the store, not to mention all the sweet treats available EVERYWHERE you look. This began increasing exponentially when the low fat craze started in the 70's - when all the big AG companies linked with the medical industrial complex & big pharma (because the tobacco industry profits were starting to become endangered and controversial) so they invested in sugar and started attacking ALL fats as the main culprit in diseases such as heart disease, cancer and our other terror inducing maladies. They started replacing wholesome, nourishing foods with addicting sweetness, simple carbs and unhealthy seed oils. They began putting it into literally everything we eat. Now we can rarely find foods without sugar, seed oil and at least 10 unpronounceable chemical additives. We now also have the added "convenience" of just throwing this garbage in the microwave. These big lies & the brainwashing propaganda (complete with mouth watering advertising ads) pounded into us constantly by big AG & their food production corporations, along with the millions of drugs the medical industrial complex and big pharma throw at us are only meant to keep us sick. An interesting fact is that there are only two countries in the world that allow pharmaceutical drugs to be advertised on television & radio - the U.S. and New Zealand. Basically we are nothing more than a $ sign for those intertwined corporations. They don't care about our health, they just care what our unhealthy brief existence on this planet can do for their bottom lines. "Let your food be your medicine" should be everyone's moto.
In English: distillation removes the desired pure substance while the impurities (as defined) remain behind. For what you do, I think concentrates is a better word. A use of the word distill that I think works better is “freeze distillation” which concentrates the desired product, and makes the undesired separate and able to be easily removed. Ok Nic, I posted this thinking you would enjoy it. it’s just a thought.
Since I began to apply both schools I am losing fat like I never did before. Fasting and low carb really helped me to get control, but when I then increased my exercise and removing some high calorie stuff from my diet I was able to do so without any problems. -60 pounds since february and I am able to walk 12.5 miles.
Low carb and exercise has changed my life for the better. 30 lbs gone. Renewed vigor. 4 years ago, I retired thinking my productive life is over. Now, I’ve started a second career at age 66 and feel like a kid again.
Male/33yrs, military - I eat 3-3500 cal a day in fat and protein. Usually just once per day. I went from 235lbs (25-30% body fat) to 180lbs (17-18% body fat) in just under a year. Zero excercise, work behind a desk. I spent years trying to get in shape after back surgery to no avail on conventional wisdom. Anecdotal...but I'll never go back!
I've been doing keto for a few months now, for me it has worked amazingly well. I'm down 40lbs, and I never feel hungry. I think that's the main difference to when I would just do calorie restriction. Just cutting calories would always leave me feeling starving, thinking about food constantly, until I broke down and cheated. Then I'd feel like crap, and give up. That was the cycle for 15 years. Keto is the first time I feel as if I could do this forever. I'll sometimes forget to eat lunch, because I'm just not hungry at all. That is not a thing that would have happened to me in the past. I think most people on the Keto side would agree that a calorie deficit is ultimately the only way to lose weight, they'd just argue that the standard model of exclusively looking at the calories hasn't worked for decades and people are getting fatter and fatter. We need to acknowledge that satiety and food quality are essential to reducing calories. Keto, at least for me, has been the best way to get me off of processed foods and has gotten me eating foods that are good, natural, and give me a feeling a fullness. I don't even think about the calories I consume, I just eat until I'm full. It just so happens that I'm full while still in a deficit.
Thanks for sharing your thoughts on the continued battle on nutrition. If the discussion is only about weight loss, there could a very long discussion. I don’t care about metabolic benefits but my strategy is to optimize healthy aging. My yearly current lab results are great and the Horvath clock which give me 15 yrs younger than my real age is plenty. Totally agree that the body needs time to adjust to another nutrition strategy. The time effect was required for me/wife to transition from the SAD diet to Keto. Currently we are adopting the PE Diet (Ted Naiman) which focus on more protein and it fills our needs with the 10-15 hrs of intense exercise (bike/weight) that I do every week. I am happy that we made the change to low carbs because now after 4 yrs I am rather happy to be fat adapted especially beneficial for biking. I have more stamina at 67 yr old on my bike than all my carb addicted friends. I totally respect the work done by DR. Warburg and Dr. Siegfried to make you aware of the damages of carbs.
I think the predominate cause is the increase in widely available, cheap calorie dense food and snacks; the increase in demands for our attention by non-physical activities; and the resulting de-emphasis of cooking. In short, we spend our limited free time doing seated activities instead of physical activities and cooking, and eat less time consuming food which is higher in calories. I think this is exacerbated by increased carbohydrates, but that carbs are not the primary factor.
I have been low carb for almost two years. I lost 20 kg in the first 7 months. As a result I have often found that I just dont feel hungry and feel quite good on one meal a day, around midday and sometimes a snack in the early evening. With the size of the weight loss, I have been much more capable of regular exercise. My blood tests have shown a dramatic improvement in A1c, liver markers and trig/HDL ratio. I have maintained a protocol including sauna, cold exposure, nose breathing, no alcohol and increased sun exposure. There are so many interactions ..for example, not eating grains or seed oils seems to have helped me staying in the sun longer with no sunburn. More sun feeds into both vitamin D and NO. The hot and cold exposure with the extra sun and extra exercise helps me sleep much better. Being able to fast without discomfort and getting more infra red from the sun, as well as not eating carbs, all assists with mitochondrial health. The sauna is also assisting in sweating which assists in detoxing which in turn contributes to a range of processes, including improved methylation. The short point is that weight loss and overall health are the result of a highly complex multi-factorial system.
A nuance in the carbohydrate model is that carbs change the way we get satisfied. If you go low carb, not only do you reduce the effect of insulin in storing fat, you also tend to be low calorie because you are not perpetually hungry.
This is timely as I am in the middle of a personal health crisis where my blood pressure rapidly built up to where I could feel the pressure in my chest and throat. So I bought a BP monitor, began a 4 day fast, and visited the doctor where I learned that 207/201 wasn’t that alarming….did I want to see their dietician? I’ve been distressingly stuck, at 70+, on 95 kg for years. After the 4 day fast a week later I did a 2 day fast, and my blood pressure became less volatile and I was showing evidence of weight loss (I had to add an extra hole to my belt). A week after that I did a 5 day fast while doing my standard exercise of a daily stair climb which was for a longer time 6 stories but now I have increased up to now 20 stories. Yesterday I was able to record a BP reading of “normal” at 128/81 (79), certainly an aberration for the moment. I am eating this week and next and will do another 5 day fast in the following week. A 5 day fast starting on Sunday night and finishing on the following Friday night. That is easier to keep focus and keep track of. I am trying to eat Keto and have developed a Spinach smoothie formula that I can tolerate to pump in as much green goo as possible. I am definitely Over Weight, I definitely have a Fatty Liver, I certainly have Insulin Resistance, and have a deteriorating physical condition,….all of which I need to turn around in a short period. It seem to be working, and I am in the Lutig camp. If I can get a “Normal” BP reading 3 times each week I will have done a body rescue, and changed my habits in the process. It is very liberating to walk past all of the tempting food compulsions of the past and not be forced by habit to indulge. Still alive for yet another birthday next month.
Your doctor said a BP of 207/201 is not alarming? That's crazy - that's considered a medical crisis, by a long way. I'm glad you're feeling better, William.
I`m 82, a huge fan of your videos, on no meds and lost 75 lbs after watching Butter Bob`s videos, especially the Insulin one. Do you know him? He relied on a study showing lower basel insulin is the answer. to weight loss (and probably metabolic efficiency - he didn't say that as I recall, just my opinion).
@@Physionic I think B B is/was a mgr in a testile factory southern US. He was really obese but I think he nailed it with the study he relied on, to wit. get your inulin to a basal metabolic rate and you will be fine. Strategies for do do? Stop eating insulin spiking foods frequently in high amounts. Anyway it worked for me.
@@robertshuster2126 I have stopped eating spiking foods for the most part for over a year and it has hardly made a dent in my A1c. I was already at BMI 22.5, but my body fat is a bit high. It has dropped this year, almost amazingly, since I’m 69 and only started doing resistance work recently, but I really don’t like having to watch, what I eat so carefully and to be responsible for nearly all my food. I lost my first 50 pounds being able to eat some fast food and prepared foods but I don’t think that’s a good long-term strategy for me anymore. But I sure liked the freedom.
I’m very happy that I found your channel! I have certainly followed both sides of the nutritionally complicated “Punic wars“ for sometime. In addition to find a Dr. Berg‘s videos, instructive simplistic apparently black thought to be generally credible. I’m happy to find that there’s somebody who will take him on, and clarify things that he may be Presenting because of rely more on his “enthusiasm overreach“ that on the actual science behind it. I also follow Dr. Ken Barry, Dr. Rob Cyrus, and a number of other functional medicine doctors. I understand the origins of the Carla region calories out simplistic model, as being in a way that the soda industries got you to stop believing that their products were harmful, and yet being an engineer who study thermodynamics it’s clear to me that the model isn’t completely false. In a close system it’s true, but it’s far more complicated than thinking of the human metabolism is equivalent to a metabolic dumpster fire it’s not. It’s a complicated calorie burning calorie storing machine That we all try to understand but don’t completely understand it even after all the effort. My take away personally is do what you have to do to cause significant weight loss without compromising nutrition, such as the electrolytes, polyphenols, vitamins, and minerals, and then find something that’s sustainable for you. I use the ketogenic diet a little more carefully and with a little less urgency and some people because I went from 283 pounds in 2013 down to under 210 pounds as late as the fall of 2020, after which time I had an accident broken shoulder tore all my ligaments caught Covid And had a cytokines storm almost killed me. What sustainable for me is a higher protein diet which consists of somewhat leaner cuts of meat like steak, and then heavier like fatty hamburger and eggs from my neighbor, who lets her chickens run wild in the pasture she’s about a mile from me, and then some extra-virgin olive oil from places like Morocco, which I put on salads, I don’t cook with all the coconut oil that goes in the coffee instead of heavy cream, or anything else and avocado oil or coconut oil to fry with And then single ingredient foods, tomatoes, broccoli, cauliflower, asparagus, fresh cabbage, sardines, which I’ve had to learn to like because of their omega-3 three profile ocean fish like cod, wild caught of course not farm raised wild caught salmon once a year or so a tuna steak butter. I personally don’t eat anything up That wants white no matter what how much process I have been through I consider a pig to be a scavenger. That’s another reason why I don’t eat shellfish because they’re these they’re there they clean up brigade in the ocean, so try to stay away from too much tuna or swordfish because all other things being equal they’re at the top of the food chain and if there’s any way to concentrate mercury, I think they found a way to do it. I get pink salt that’s mined primarily because every piece of sea salt now is probably contaminated with nano plastics and I do use a little bit of conventional salt. It’s been iodized as long as it doesn’t have anything else in it Because I know I might not be getting enough iodine from my seafood, and I only occasionally dried kelp and I’d rather take it from Food than three drops of Lugol’s iodine solution when I think about it. I got plenty of energy and I’m able to stick to my form of Keeping off insulin read system changes. My hemoglobin A-1 C over the last two readings went from 5.1 up to 5.4 which I don’t like. If I know it’s a logarithmic scale means somewhere along the line I got too many spikes in my blood sugar. so that’s the problem That’s not horrible but it’s just not where I want to be. I also have had my C-peptide taken which is a normal range, so I’m fairly confident that even the wife could keep my blood sugar either a little under 100 or a little over 100 my beta cells are killing themselves trying to make that happen because when you over work your pancreas bad things happen and if you catch cancer pancreatic cancer once and eventually it kills you in spite of everything, you try to do pig dead, ruins your day for a long time, so I want to avoid that. Anything I’m guilty of being a supplement junkie, mostly on minerals and supposedly nonessential amino acids which are probably nonessential when you’re 20 but they might be when you’re 50 years older Arginine, citrulline glycine and the new designer amino acid is taurine. If you want to help out a new guy to your channel why don’t you do some analysis of studies on those Shorter amino acid building blocks all the way up to college and because I’ve had one guy tell me you never should be bothering eating collagen well OK maybe for him that’s true but I don’t. I don’t swallow the ligaments on the end of a chicken bone as well assess dog does. So add to that a traffic accident on New Year’s Eve this past year which hit my vehicle 10 feet too far in front to kill me, but had it hit me on the drivers door I would be not here. So stressed us play a role of things that I am up to about 218 pounds now About three years from my healthy low point While I was in the hospital for six weeks I went down to about 179 pounds which I haven’t weighed since high school. Keep up the good work as a referee between the warring factions!
My father (retired mechanical engineer) says it’s simple, eat less. He thinks of weight loss as a thermodynamic equation: if energy in is greater than energy out, fat is stored. That might work for machines, but we are a complex biological organism.
I'm 68 in June and always pretty active, no pain, inflammation or limitations. BUT after COVID19 I hit the gym, THEN started a paleo low carb diet. 25 lbs in 6 months. It's stalled at 210 for the past year. So what!! My VA blood work all good. How you FEEL, inches vs lbs. Paradigm shift for me. I'm soooo empowered with this not so secret formula. 💪🙏
17:50 “If You binge on carbohydrates” - There is an amateur “study” on RUclips in which a man spent a month on a really HIGH carb diet, a lot of sugar and fast food. The result - in a month he gained 8 (!Eight!) Kg, with the same calorie level as he lived before, except he just switched to sugars.
I am a fatty. I have lost lots of weight a couple of times, once by calorie restriction only and once with carb restriction. They both worked. Now that I am old (74) it subjectively is more comfortable to eat lower carb (under about 80 grams of carbs per day). I feel more satiated on higher protein, lower carb. BUT when I eat lower carb I am also controlling calories so I am eating higher protein than I would be with calorie restriction alone. So I thought your point about doing whichever feels easier to sustain was THE most important point. All in all, obesity is a HUGE risk factor for so many chronic illnesses, it seems like getting the body fat off is THE critical piece.
I switched from completely normal American restaurant/take out/processed food diet to a "high whole animal protein, some fresh fruit and some vegetables diet" and dropped my 35+ BMI/190 lbs body to 150 lbs--in just a few months. With ZERO exercise (bad knees). Don't know which model is best, but just switching to natural whole foods did the trick for me.
What about the role of muscle mass in carbohydrate storage? Mostly Unrelated: Metabolic wards don't control for the effects of diet on behavior. Portions are measured, and only the most dedicated calisthenics folks will get any exercise during confinement.
Ive been training for 20 years and have experimented with different diets and forms of weight control. Calorie counting works, i was able to maintain the exact same weight for 1.5 years, however it does nothing to stop cravings and takes the joy out of spontaneous eating. Intermittent fasting on a high protein/fat diet has removed all cravings, delivered the same consistency of weight control and allowed me to be spontaneous.
I was watching a very interesting RUclips video yesterday by Gardner who did the DIETFITS study around 4 years ago. Conclusion of the study: Quality of the food eaten in your diet matters although that was NOT the design of the study. I.e. real, whole foods matter. It was a "low fat" vs. "low carb" study over 12 months. Peeps in both groups both lost and and gained weight independent of insulin resistance or the 3 genes they targeted. IMO, weight gain is multi-factorial with my bias being what Hall has shown in one study- that ultra-processed food causes over consumption of "calories".
I used to weigh 476lb Irish diabetic taking as much as 80 units of insulin a day. I started combining intermittent fasting with ketogenic diet. I am now 190lb, I have not had to use insulin for over a year. Again may I suggest you look up dr. Robert Lustig, he has done many studies published and spoken at medical conference's.
@Physionic As is almost always the case I tend to "think/believe" that the truth is somewhere in between the presented models. Though when it comes to "biology and medicine" I'm also "habitually inclined" to believe model that are complex more than ones that are ""simple""."Silver bullets" are in my uneducated opinion rarely the "whole truth", though it can "point the way" to it. And I can also believe that "individual differences" both geneticl, epigenetic and even other "external factors", could make either "model" be the one that was most correct in our "individual case". Best regards.
I find that when I stick to low carb, I have more energy and clear thinking, less itchiness and bloating, and my pants fit better, but when I break down and have carbs, I get a very unpleasant candida overgrowth that causes rashes and all kinds of side effects that make me feel yucky and fat and tired.
I'm on a low carb diet, but I'm team Hall, at least based on what I've seen. Ludwig explains why there's a sudden shift towards more excitement for low carb, but I feel like it's an "easy explanation" while my diving into this, both with my experience with my own body, isn't right. There's a lot going on here, and the low carb advantage is only one aspect, and I see Hall regularly exploring these things and willingly accepting that he's wrong or surprised by results, and that's what I want to see from my scientists: not "I have the answer" but "Let's see where the evidence leads us."
This is the type of content I'd love to see more often on RUclips (and elsewhere): a thoughtful analysis of a debate. Most of the content is biased and promotes polarization.
Since January 2023 I've been on a diet. Initially not much happened until I downloaded chronometer and made sure I had a calorie deficit of at least a third of my recommended calorie intake for my age. I also restricted net carbs to less than 120g per day and also cut out completely all "added sugar" but didn't restrict protein or fat other than through my overall restricted calorie regime. Since then the belly fell off and I lost 5kg easily and I no longer feel tired at odd times of day. I'm 61 and walk for at least an hour every day but this has always been the case. It was interesting to me that the conventional chap talked in terms of feelings and generalisms, my gut feeling was to distrust him, he didn't sound like a scientist 🤷
I was 55 lbs. overweight. I used the 'traditional' way to try to lose the weight by consuming all the high carb foods I liked, just smaller portions (lower calorie count), and making an effort to exercise at least 30 minutes per day. I lost 15 lbs over a period of one year. By the year end, I had already given up on exercise because it seemed pointless... I worked out every day only to gain the weight back if I ate anything like pasta, or bread. Then I tried the Keto/fat based diet without exercising at all ,and lost 40 pounds in 3 months. I am 100% sure that carbs/sugar are toxic to the human body, and our bodies can only handle a very, very, small amount on a daily basis.
This is one of the clearest examples of a complete lack of understanding of any basic human biology. I don’t mean to sound mean but you came to a completely wrong conclusion. Have you not watched any other videos of this channel? I would recommend watching videos of how our body consumes each macro nutrient. The body needs balance. Too much of anything can be harmful as well as too little.
@@brandonpacheco9713 I find it hysterical that you would think that i haven't done any research into it, before making such a claim. I have read every book by Dr. Robert Lustig, including his latest Metabolical. I have done vast research on at least a half a dozen other professionals in the field. Sugar and carbs 'are' toxic to the human body... not my words, but by the exact words of the scientific community. A perfect example of this is the Inuit not only survived, but thrived in the harshest environment on the planet for over 4000 years without a single carbohydrate (because plants don't grow there). They thrived on whale blubber and meat. However, through science we know that carbohydrates won't break down in the the body with the protective layer that dietary fiber provides, but, without that layer of fiber, the carbohydrate breaks down into sugar, and goes directly to the liver. I really could go on, but I think you lack the basics of biology, and the first book you should read should be Metabolical. I'm not claiming I know everything, but I certainly know enough, and have scientific data to back up my claim.
I’m Team Physionic! I found your channel recently, I subscribed after the second video. This is my first comment. I’m looking forward to bingeing on more of your videos, while looking forward to new content. I am a soon to be 60 year old, carrying 25 to 30 additional pounds. I have found myself becoming quite addicted to sugar. Growing up, we never had dessert, no gravy with roast beef. My grandparents followed a Dr. Jackson, who looks like he was part genius part madman. I ate so well growing up, medium, rare meat, baked chicken, nothing fried two veg and a starch. I rarely had dessert even when I went out to eat. This all changed in my mid 40s. I would love a video, if you haven’t already made one (which I will find if you have) on the evils of sugar addiction. Really enjoying your channel. I’m about the furthest thing from a science, nerd academically, one could find. I am however, fascinated and appreciative of your analysis of other content not to mention your own opinions and studies. Many thanks for making it easy for a non science person to understand these studies etc. ✌🏼🇨🇦🦖🙋🏼♀️😎
i ate whole chocolate given in gift in first 10 minutes, not because I was so craving despite not seeing shop sweets often but sister would eat it before me if I would save it for later 😂 anyway erithritol is best way to replace sugar in diet in transition
I hear both being brought up multiple times and thank you for making a video to explain the research. Kevin Hall's studies are interesting but he kind of reminds me of the bunch of researchers in Economics coming from Physics who is often less insightful but very defensive against any attacks to a simplified "physical" interpretation of things, either in nutrition or economy. I think he is moving towards a more inclusive direction right now.
There's a couple things here. 1. People aren't usually locked up and forced to eat an exact calorie amount, and we don't expect to see much difference between ANY nondeficient diets when they do, especially in the short term. Maybe after months or years but we have to actually test it. 2. The fat sources matter, lineolic acid is shown to slow the metabolism, and any oxidized oil will give you fat in the liver. 3. Only recently did packaged food you can snack on any time become normal, and while this is usually awful artificial food, even if it is healthy food this is likely not an eating pattern we are going to be able to cope with. In the past you would not always have food available all the time and may even be forced to fast a few days here and there in the winter! That is why I believe we are "meant" to fast for short periods of a few days and that is the only safe and effective way to lose weight and keep it off without damaging the metabolism, and all the recent science seems to point in this direction.
Seed oils don't make us fat or fatter. I lost weight on a high-carb diet that included seed oils. I cooked with it and I also ate food-like substances that contained seed oils.
I’m a high protein, low-fat, low carbohydrate, high fiber guy. For me it’s simple. Foods high and protein stay with me longer. Less hunger means fewer calories. Two bagels checks in at 550 calories. An egg 72. That’s 7.5 eggs vs 2 bagels. I think it’s pretty clear which choice is best for holding off hunger longer. There are a ton of other examples. It works for me. I also exercise quite a bit. I’m 59, just a hair short of 2 m and weigh 89kg with 11% body fat. Choosing foods with the highest protein, highest mass, highest nutrition, and fewest calories works. Give it a shot.
All I know is that for 52.5 years I have doing SAD and peaked 4.5 months ago at 154kg. That’s when I started strict Lion/Carnivore. I reversed near cirrhosis of the liver, prediabetes, fatty liver, high blood pressure, severe cravings. Anxiety reduced, depression 99% gone. I’ve got my life back again and am so much more positive, less moody, think clearer. It’s got to be insulin model for me. However, there maybe something is a combined model that works as well as I no longer need to eat as before. So I go think insulin model is the winner, but there is something to be said for the calories in/ calories out model, but within reason and following the result of the insulin model effects. I hope this makes sense. Had I only reduced my food intake 4.5 months ago, like I have attempted before, for sure I would have had a small temporary weight loss, BUT it would have gone higher than it was before. This is exactly what happened to me to after starting OZEMPIC when at 144kg. I did lose 11kg, but when the Australian Government put a ban on it thanks to the manufacturer not keeping up supply (unsubstantiated claim as I just don’t know why I could not get my prescription filled for as I tried for a month or more) I put that weight back on and once I reached 154kg with my health getting noticeably poorer, I knew I had to either “pull the pin on life” or do something drastic. What a ride in only 4.5 months! I’m NEVER going back to the SAD (Standard American Diet)…in Australia it’s the same diet.
I'm team Ludwig because of Dr Boz's assertions about insulin (healing insulin resistance to become insulin sensitive) and that lower insulin helps decrease appetite and that a Keto diet with a rapid weight loss accompanied by autophagy helps 'recycle' the tissue (skin and such) that would otherwise become saggy/wiggly bits we would much rather lose at the same time as the fat. Also, though, says Dr Boz, we need to do tune ups for maintenance to ensure insulin sensitivity status holds.
I have experimented with many diets from vegan raw food to keto and many in between. Currently I manage my weight with intermittent fasting and low carb. Managing satiety is the key for me and high go food generate cravings that are challenging to manage so I limit my exposure. I think it is very important to quantify weight loss in any study undertaken. What percentage of the loss is fat and what percentage muscle.
Low Carb + Time Restricted eating solved my problems with weight loss. I have been tracking my weight since 2018 and in a matter of 4 months after watching a bunch of videos about keto, mitochondrial uncoupling and fasting my wieight went below what I had in 2018 so I can't even tell when was the last time I had this weight. My body fat is about 20%. I really enjoy these debates between different experts, scientists. I am definitely not a fitness guy who could go to the gym 3 times a week, somehow I manage to drag myself there twice a week. Sometimes I eat a lot at events but if I don't eat a lot of carbs I barely gain weight after these events.
Everyone is correct! Now, focus on where you are today and the outcomes you would like to have in 1 week, 1 month, 6 months, 1 year, 5 years, 10 years and finally your target age. Using all this beautiful information, you put together a strategy that will insure those outcomes, which will include some periods of ultra low carbs, then low calories, then food quality, then finally high fiber, high protein, low saturated fat, reasonable calories and exercise based on the body look you want to have (ripped/jacked/lean/normal/etc). Depending on the outcomes you want, your timeline and where you’re starting will dictate how much or little of all these methods you will use. There is no such thing as the ONE right/best way for everyone, there is only the right/best way for you, right this moment based on the exact outcomes you want.
It's true that I stopped overeating/being hungry by eating under 50 carbs per day. I love my food plan, which includes big green salads with shrimp, tuna, sardines, salmon, etc., and "snack" now and then on walnuts, Brazil nuts and and cashews. I've learned to eat less of the nuts because they do have some carbs, but I originally lost thirty pounds quickly on the keto plan.. Now I am really looking at tightening up my car count (or rather down) to a strict 50 to take off another ten pounds. I have more energy on this plan, and it's been easy to amp up my Pilates, yoga and walking. I feel far less anxiety and more emotionally balanced since I got off the carbs. I also sleep better and truly, I almost never feel hungry (or hangry lol). I appreciate your analysis. Actually, I have learned from being in meetings with hundreds of compulsive eaters (including anorexics) that everyone's body is different. Some can and cannot eat this, or that. I am in remission from compulsive eating, have been for several years now, meaning the cravings are gone. I think that has to do with not eating sugar. (I do Stevia, and on occasion a tspn of Manuka honey, because, simply, it's a health benefit.
I wish that these types of videos would include the very critical data on the ratio of fat/carb/proteins and what types. everyone in the "Low Carb" community sees the 5% or less carb number. if this is higher and still considered Low Carb, this has a great effect and certainly skews the findings. I really like your content, presentation, and style...please continue!
Ludwig, i lost 26 lbs reversing type 2 diabetes, with no intent or desire to lose wwight. I have always been too skinny for my hight. It took me 3 weeks to become fat adapted with stable ketones in the region of 1.2 to 2.0 mmols. The higjer satiety of low carb high fat and protien helped food cravings and enhanced cognition helped to stay the course as well as the health benifits of reversing long term diabetes.
Total mortality hits a minimum at about (for Americans) 10% higher weight than in the standard wight tables. Also, total mortality goes up about twice as fast for underweight vs. overweight. So, saying 140 lbs. is the standard weight for x height/age/sex, then 154 lbs = .90 relative mortality, 168 lbs = .95 relative, 182 lbs = 1.15 relative, while 140 lbs = 1.00 relative, 126 lbs. = 1.10 relative, 112 lbs. 1.32 relative (1.1 * 1.2). Numbers are illustrative, not an actuarial table.
I've been trying keto for the last month, and I have not left the basic 'calories in, calories out' model. What I'm learning is that the issue isn't necessarily carbs, it's all the processed food, which all contains either processed versions of carbs or oils. For example, ground beef is not necessarily the best food, but it beats breaded frozen chicken tenders all day. Bacon may be processed, but it has healthier fats and is still less processed than pancake mix.
pig fat is one that do not produce any toxic crap when used for frying also you can balance high omega6 intake with low but regular omega3 intake life from fish offsetting the crap and feeling well again
from february 2023 i switched to keto as i started wearing cgm. my body fat composition dropped from 22 % to 18% 😊and the hay fever symptoms was in June also reduced 90% i also sleep less while having great energy. i m very pleased with my switch. this is a proper human diet. all others are not good for human
A little late to the party, but here's a story: after a heart attack at 37y old, I switched to a low fat diet along with a substantial reduction in ultra-processed food and reduced alcohol intake to about 3 drinks a week on average. At the time of my heart attack, I was obese at about 220lbs. I took up running for about 10 years, running about 150km / month. This resulted in moderate weight loss which was pretty frustrating. I suffered a lower back injury doing x-country skiing and this is where the real problems began. I couldn't run, much less walk for about 6 months and put on about 40lbs whilst on the low fat diet trying to lose weight. Through all of this, I was constantly hungry which resulted in eating more often, still following a low fat approach. I thought the low-card crowd was mostly nuts until a good friend whacked me upside the head and told me to try a low carb keto diet (he has lost about 50lbs himself.) In the fall of 2019, I tipped the scales at over 300lbs and this became the impetus. But it wasn't just the low carb diet - I also started intermittent fasting between 16 to 18 hours each day. The weight began to fall, and as I lost weight, I began to feel better and starting a walking program. From September 2020 to March 2021, I lost over 100lbs on a low carb keto diet with intermittent fasting and walking about 10km each day for a total of 120lbs since I started the program. There is a lot more to be said (keto diet wasn't all rosie ... cheese is my kryptonite and protein supplements caused satiety issues ...) but losing the weight was an eye-opener. I've read a ton of stuff in the past 3 years and I'm of the opinion that our general understanding of metabolic processes in the human body is in it's infancy. So, am I on Team Ludwig or Team Hall? Neither: the low carb keto definitely help me lose weight, but I'm not convinced I can live that way. We can't just focus on the diet itself, but also need to consider how to apply intermittent fasting and exercise and develop a complete healthy lifestyle. Thanks for your videos - they help to establish what we think we know, but more to the point, where our ignorance lies.
So these two doctors were at a convention in a big hotel. One of the convention rooms was chock full, standing room only, and they couldn't get in to see what was going on. One of the doctors said, "Hmm... It's full because more people keep going in than are coming out." And he was right. But the other doctor asked, "Why do so many people keep going in and why do they not come out"?
Never had an issue with weight (never had a huge appetite either) but I had to change my diet due to gut issues, so low carbs, low to no sugar. I am slowly transitioning back to see how much I can tolerate because my work outs are suffer too much. I am quite surprised how much bigger my appetite is now that I add carbs back
If it comes to deciding between strict interpretations of “calories in/calories out” vs “carb/insulin” model, I would say I’m in neither camp. Calories matter, and so does what you eat. But it’s probably safe to say that each proponent of these models is also not suggesting there aren’t moderating nuances involved.
I like the broken GPS analogy. Imagine you have a device that tells you your distance from your goal, but not the direction to go. You ask an expert which way to go and after 40 or 50 years of following their advice you find you are further and further from your goal. At some point you have to take stock and just admit that they got it WRONG. That is the situation with food / diet science's standard model. Low fat, low cholesterol, high carb ultra processed - all wrong. Go back to historic practices. Breakfast like a king. Meat and or eggs for breakfast. Fewer cereals. Less sugar. Less ultra processed foods. 50 years of going in the wrong direction, you have to throw away the old map and turn around!
I think genetics and natural section are what is in fact paramount in whether someone will be fat or skinny. ppl from northern Norway are going be very different from ppl from the south Mediterranean area both put into the same situation and given the same food.
I think that we're picking fly shit out of pepper here. Our obesity rate has sky rocketed not because of some arcane biochemical debate, which I, personally love. It's because a vast number of people are shoving mega-quantities of Big Macs and Cocoa Puffs into their mouths on a daily basis. Madison Avenue has made these foods irrationally attractive. People walk around with their daily 450 calorie Starbucks 14-word long beverage. Rarely will you hear any of these people debating the Hall-Ludwig controversy. People are treated like cats with a laser pointer. Until we beak people out of their Mega-stupor about food, the details won't matter.
It took me about 90-180 days before I actually was able to lose weight on ad libidum keto. Like many others, going from 275 to about 230 was pretty easy once it started, but after that I had to use both serious time limits (usually OMAD) and being absolutely meticulous with Cronometer.
Did anyone study the chemicals in fast food? I hate fast food but on the rare occasions I go with my husband I experienced a craving I did not understand, I could really feel mouth water even though I don’t like this kind of food. There must be some addiction making chemicals in there!
fast food and junk food are scientifically designed to be highly palatable and non-satiating. hence, the allure... fortunately for me, i can resist everything.................. except temptation.
And in the book the hungry brain, the author sites studies that show that the body will raise its setpoint range in response to refined foods, make King them less satiating. It seems counterintuitive, but that’s what the stats show.
I’m curious even though I hope and pray I don’t need to go keto because I can’t get past 17 days and after already having lost 50 pounds without it, though I still have rather high body fat, I despise the idea of not eating some of the whole starchy foods that I love. I gave up desserts in 2020 and honestly don’t miss them, but I also went for I think about a year, not eating legumes or grains, and I have never stopped missing them. I also just got blood test back, and it barely made a dent in my A1c, though I am not even pre-diabetic. But I was very surprised to see that it made hardly any difference to cut out my spiking foods. But can’t imagine eating 70%+ fat. How high fat content did you go with and for how long?
@@oolala53 you can only brainwash yourself into hating carbs in general totally removing all temptations from around you or come up with healthier replacement like using erithritol there really isn't any other option and the decision will eventually hit you just harder sometimes life sucks and unsucking it comes with inevitable effort luckily we are humans we are masters of figuring out alternatives but usually creating new problems 😂
Team Hall all the way. His conclusions are shared by other top researchers like Christopher Gardner. Also I trust Layne Norton, Peter Attia and Andy Galpin who are absolutely at the top of this field. Ludwig is just beating a dead horse imo... PS. Awesome vids. Came across your channel recently and I'm a fan. Would love for the pace to be a fit faster, but otherwise, you are an awesome science communicator. Thank you!
I eat less often on keto diet . I don't eat three meals a day mostly I eat once a day. I eat low carb veggies and salad every day and I have lost 40 pounds in a little over 3 months. from size 38 pants to 32. when I was eating hi carb diet I was hungry a lot more ate many times a day lot of snacks between meals no more snacking b/c I am just not hungry on low carb.
I am a Type II diabetic. I am convinced that I am genetically predisposed to carbohydrate intolerance. I am a biologist and chemist. so I am familiar with scientific method. In my personal study, (N=1), I found that FOR ME restricting carbs is the key to weight control and some degree of metabolically appropriate reaction to food intake. For me, and I suspect, many other Type II diabetics, there is no question that carbs cause metabolic disfunction, and carb restriction is the key to weight control and normal, or close to normal blood glucose and A1c values. The degree of carbohydrate restriction required is very dependent on individual genetic composition, but in general, our typical American diet of the past 50 years or so contains far too many carbs for even metabolically healthy individuals. Fast food and processed food is, in my opinion the key to the obesity epidemic.
I've been studying and reading about nutrition for about 35 years. I didn't believe in the conventional model back in the the late 80's. Likewise the food pyramid in my belief was sold to the highest bidders and apparently the wheat lobby bought the biggest piece.
In your “Dr. Hall Responds” chapter you state that there is a +135 or +70 calorie use but don’t say “per what”. Per meal, per day, per week? Even. +70 calorie deficit per day could result in significant weight loss over time.
50 years ago. Highly bioavailable carbohydrates simply did not exist in anywhere near the proportion that they do today. The first highly processed food stuff to show up was refined wheat flour, bread and cereals. And it's all been downhill since. Now then maybe merely correlation and not causality. But if you've tried to take on a low carb diet, you know how hard it is to avoid these foodstuffs with what's available today. It would be interesting to see the results of the long-term study showing weight gain, /weight loss effects of two groups of people, one being those who ate a so-called modern diet and those who ate nothing but "real" food.
The real question is how good the results are in the real world. How easy is the diet to follow? How well does the diet play into positive feedback loops, etc.
![Experts are wrong about Calories. [Science Explained]](http://i.ytimg.com/vi/wKEP_Z6u-L0/mqdefault.jpg)
CORRECTION: ‘Dilute + Concentrate’ @ 7:57
There’s significantly more information on this topic that needs to be discussed, and I already wrote out my notes for the detailed analysis of both sides (I hope to record that this week), so I’ll release that soon. Beyond that, I may make a follow up to this video, as well, because I left out several studies used as proof in both camps, including the mechanism for why the metabolism was increased (they disagree there, too). Additionally, both groups cite one study as proof they’re right, which is odd… I’ll get into that, too.
You need yet another correction 😅. First you said "distil", which is a way to concentrate a solute, then you said dissolve, and finally settled for dilute, both of which reduce concentration.
All good, after all you "only" have a PhD (or soon will) 😉
My brain was scrambled! :-P
I've done my own investigation. When I stop eating, I lose weight.
Shoot all the chickens or bust all the eggs and the results are still the same. You starve and the long term effects of that have been known for a very long time.
Dr Ben Bickman and Dr Lustig would be a great interview but I think you do reaction videos. Good luck once your channel grows to have an even exchange of ideas.
I had to get off carbs and go vegan loosing 1-2 bls a day. now 180 vs 235
I am 66. I used to be considered morbidly obese according to two medical doctors who evaluated me. I also had a fatty liver condition, and was at one point diagnosed as being pre-diabetic. Throughout most of my life, i always had very good blood pressure, but later in life experienced occasional bouts of hypertension. I was also plagued with edema - excess fluids causing swelling in the feet and lower legs. That edema also led to those areas to be easily bruised, and injuries were slow to heal. Open wounds were prone to infections of cellulitis that required hospitalization on two occasions. I also developed a condition of peripheral neuropathy in the feet, and suffered the symptoms of COPD from decades of smoking, among other things.
Just over two years ago, i changed what i was eating and even more importantly, the way i was eating. I began an aggressive program of intermittent fasting - eating just one big meal every day. I stopped consuming all sugars, and drastically reduced my carb intake. I have continued this way of eating with a little 'cheating' here and there, since late June, 2021.
A typical daily meal consists of the following: A.) a variety of steamed fresh veggies - two bowls on average. I use generous amounts of real butter, garlic and several other herbs and spices as well. B.) a serving of high quality locally produced free range meat protein. If it is fish it is fresh caught, not farmed. If it is from eggs, it is eggs produced by local free range chickens. C.) Also included in the daily meals are servings of cheese such as goats cheese or cheese made from the raw milk of once again, local free range grass fed cows. D.) I will also consume a few handfuls of nuts or seeds daily for additional proteins and healthy fats.
After just two months of eating this way, i lost about 60 pounds of excess fluids and body fat, and with no increase in any physical activities or exercise. And beyond that the real magic began to happen. All of the chronic health conditions mentioned above that had plagued me for decades began reversing until they were all gone completely. Even the symptoms of COPD. No more chronic coughing, wheezing or shortness of breath. And i am still a modest smoker to this very day. Imagine that. The most stubborn condition that finally subsided was the peripheral neuropathy - nerve damage in the feet that was the cause of great discomfort. But yes, even nerve damage can be repaired in some cases. I use absolutely no pharmaceutical products - prescribed or over the counter for any reason whatsoever, and have no need to see any medical doctor. No medical doctor in my life has ever helped me reverse any of those conditions.
I know what i have experienced is anecdotal, but i am not alone. Many people, perhaps millions of people have experienced similar results from a combination of intermittent fasting while eating keto and / or carnivore diets. I attribute my personal success mainly to the information and advice i received on RUclips from Holistic Dr. Sten Ekberg. My best wishes go out to all who have taken the time to read this, and those who did not. lol
Thank you for this comment. Sometimes all we have IS anecdotal while science catches up. Wishing you further progress in your dietary adventure! PS I'm a fellow traveller.
@@janinademetriou-warburton6427how do you know he is a traveler?
@@Eric3Frog Do you not live on this spinning Earth, orbiting around our Sun, while it goes who knows where in the Universe?
"Remember, no matter where you go, there you are."
I have similar experience, keto and intermittend fasting (3/4) over 6 months led to 14 kg weight loss. I had to stop this diet because my Psoriasis went bananas (I assume that the weight loss freed mercury or other toxins from the Fan cells). With a less severe fasting I am now well again and my blood values improved a lot, especially the triglycerides and cholesterol dropped which seems counter intuitiv eating a lot of fat.
Personally I’ve lost a stone just by removing most sugar and cutting out high carbs from my diet. I’ve not reduced my calories but I do intermittent fasting which previously helped me lose a previous stone.
I was born in the late 60s, and in the early to mid 70s, people rarely went out to eat. McDonald's was a big treat about once every couple of months. Healthy home cooked, non processed foods were the rule. Things began to change in the late 70s and early 80s. Restaurants and fast food restaurants begin popping up all over the place. We got better TVs and started seeing all kinds of advertisements for fast food. Both parents began working, and there was less time to cook healthy meals. So there was a HUGE cultural shift to poor diets, fast food, and temptation from advertisements to eat fast food. So people started getting metabolic syndrome and were constantly craving more foods. In my opinion, it was clearly a cultural shift of eating more and eating more processed foods.
Excellent point, Q. I tend to agree with you, wholeheartedly.
I don’t know, I herd after WWII in the 50s tv dinners were not only common place, but thought of as healthy. Processed didn’t have really any stigma like they do today.
Logical analysis
There's also the fact that to go along with all of these convenience foods, the social stigma of eating outside of mealtimes has all but vanished completely in many places. When I was a kid in the 80's and 90's it was still kinda weird to snack a bunch outside of meal times, to eat in your car, to eat while walking around. At most I might get a granola bar after a particularly grueling swim lesson or the occasional gas station candy because I washed my Mom's windows. Now it's completely normal to be eating at literally any moment of the day and I think this definitely contributes another layer to this complex problem.
It was the early 80s, with drive thru places.
People used to eat at the kitchen table with no snacking.
Kids rode their bikes in the sun, with very little sunscreen
Low fat= more sugar/corn syrup
64 years of struggling with being overweight…a mom lovingly shoving every low fat option down my throat…years of starving myself on salad veggies, chicken, no eggs…unending fat shaming, internal and external, finally I come across low carb Keto way of eating, two years later after keeping my insulin under control by eating low carb higher fat foods I am 105 lbs lighter…enough said
some people will never go on keto if they don't use something like erithritol to replace sugars in the transition period surviving it and seeing first results good enough to convince them it's worth a long term change
it makes it also easier survive crisis on such alternative
luckly some healthy stuff can also be sweet like glycine
Congratulations! And no better food than to eat fish ;)
@gonefishing7813
Good on you ! LOW CARB is the proper human diet ! LCHF/Banting /Keto/ Carnivore all are evolutionary appropriate human lifestyles!
Humans are essential carnivores with absolutely no essential dietary requirements for any dietary carbohydrates!
Maybe it’s enough said for you. I lost 40 pounds after menopause without going low carb and I’ve kept it off for over 10 years. Did I cut way back on refined sugar and flour and alter processed foods? Absolutely. did I eat lots of grains, beans, and potatoes? Plus fruit? Absolutely.
what works for you may not work for all even with strict adherence. We are all different born with genetic differences. Having said that, I am so happy that you found what worked for you. Congratulations 👏
As a type 1 diabetic, I can see a direct correlation between my insulin usage and weight. Also, when I switched to a low carb diet, I felt pretty crappy for the first few weeks, although my blood sugar was much better controlled. But after that transition, I felt much better on a low carb diet and I am taking less than half the amount of insulin I used to take, my blood sugars are much better controlled and I have lost 30 pounds and have kept it off for over three years. Not to mention I am much more satiated and can go much of the day without feeling hungry.
All wonderful news, Peter. What you described are aspects addressed in both models, although they sound more in-tune with the Carbohydrate-Insulin Model.
@@Physionic I would love to see glucose and insulin variability under both diets. I believe glucose and insulin variance is lower in low carb. I am an n of 1 with that. A CGM can track glucose in a trial however insulin testing needs some development. All I manage is fasting insulin which is interesting but not full story. Keeping these factors under control is important for diabetics and some cancer patients.
As a non diabetic I experienced a very similar history minus the need to inject insulin. I was prediabetic and heading to type 2. Now my health is much better. Always feel satiated.
@@mpoharper same here, I barely need metformin after adhering to a low carb diet and also feel less hunger and my energy levels are stable during the day, glucose has become very stable too.
I was a teenager in the 80s when we were taught to eat many small meals of high carb low fat foods. It was horrible and I developed an eating disorder. I am so much healthier now.
Yup..the 6-8 small meals a day is a total disaster. Worst take ever! Humans NEVER ate like that in all of history!
80s pushed the "every 2 hour eating" instead of 3 meals only
By DOCTORS😔
you never drinked sugary fruit juices from grandma like me 😂
witches are real 😂
Sumo wrestler diet.
My daughter was a teenager in the 80's. There was no such teachings. Ever.
A few years back I finally solved my lifelong obesity problem. I'm now down 110 lbs from my peak decades ago. I eat all I want but avoid all grain and grain products and starches and sugar. I eat mostly greens, legumes, and small amounts of meat. I am age 84 and I fast for 4 consecutive days each month. I fast for autophagy and I hope to prevent dementia. I walk for about 30 minutes each day. So far my strategy seems to work for me.
Over 6 years I went from 250+ lbs to 140 lbs by being patient, persistent, determined & WILLPOWER! Not by low-carb, high carb, keto or any other fad diet
This is my anecdotal experience. In 8 weeks of a low carb and very low sugar diet, coupled with intermittent fasting I have lost 20 pounds. I also exercise cardio/weight training with more emphases on the weight training. What has really astonished me is my blood pressure has dropped to a normal level. My BP hasn't been this low since my 20's. I'm 74 now. For the time being at least, I don't have to take 40mg of lisinopril. I am taking 10mg but just for kidney function. I know that miracle is a strong word, but it feels that way to me. I haven't felt this good in years.
Congratulations, Rick - that’s amazing.
Those are nice results, but they don’t prove either side of the debate.
@@andymax1 what percentage of your weight was 40 pounds? So you’re doing a lot more than just carnivore if you’re doing 300 Burpees. Are you saying this because someone is claiming that you cannot lose weight on carnivore? You also will not be able to prove that if you had lost 40 pounds some other way that it wouldn’t have changed a fatty liver disease and pre-diabetes. In any case, I hope your successful journey continues.
Funny thing is that just as not all fats are created equal, not all carbohydrates are created equal. There’s a big difference between the way our bodies process whole plants vs. sugar or even wheat flour. I think it’s pretty important to know what the high carbohydrate diets contain.
You’re way above the pay grade of any registered dietitian and most nutritionist, who are stuck in the mindset calories are a real representation of energy available in a food.
Great point, Michael. Typically, studies make sure the proportions of fats across comparison groups are the same. There may be some missed nuance there, but that'll take another analysis, which I hope to do in the future.
The same applies to carbohydrates - the researchers normally control for differences in diet composition (simple sugars, as one example). And, in metabolic ward studies, every macronutrient is accounted for and is 100% equal across comparison conditions.
Either way, it's a great point, and something to look into in the future.
A factually wrong comment! There are NO essential dietary requirements FOR ANY carbohydrates in the human diet!
Humans are essential carnivores !
Skip the toxic carbohydrates such as FRUITS , GRAINS , and potatoes!
@@-astrangerontheinternet6687
It is the CARBOHYDRATES-DUH
@@PhysionicWhat’s your take on that study that showed people who ate a zero-fiber diet had zero digestive issues?
Over 30 years I struggled following the conventional advice and trying to do this from a calorie perspective. So people close to me lose vast amounts of weight and short periods of time with a low carb approach. Dove into the research to show them how they might be hurting themselves And came to the conclusion that the one thing that changed in the environment while the world became obese and sick is the introduction of processed fats, the craze of going low to no fat and the consumption of processed foods that our great grandparents would not have recognized as food. Put 60 hours in late 2018 into researching this in November and December. Decided to go low-carb while continuing to study this because it became fascinating. Dropped 110 pounds in nine months. Since then while remaining very low carb I’ve been able to add 22 pounds of muscle without changing my waist circumference. Overarching big points learned and now studying this for over 5000 hours to years dedicated while we’re trying to write a book. Yes as mentioned in this video one of the keys is to understand time. It takes an average 4 to 6 weeks of very low carb intake to flip the metabolism back to our native metabolism that we are all born with. When in this fat adapted metabolism we can easily switch back-and-forth from processing carbs to processing fats as energy. This is why in short term you will find calories equal to or better than carbs. Once you flip the metabolism and you’re running off of stored body fat as your main energy source, And your fat intake with ancestral animal products is higher than most have experienced in the last 50 years, you become very naturally satiated. Most people who eat low-carb because they naturally get full quicker wind up resist draining calories without ever feeling hungry. I believe this is the number one reason for long-term success. We learned during the biggest loser competition trying to maintain a calorie deficit that most people use under the conventional method leads to a major reduction in their metabolism. Because they’re always on the blood sugar roller coaster cravings never go away where they do on the low carb method. So low carb solves many of the reasons that people fail on reduced calories. I believe there are many other physiological reasons why low carb is very advantageous but that’s too much for this one comment.
Could not have said it any better.! One glaring difference in all of these kind of studies, is that the conventional side KNOW that it takes time to convert, they know about "keto flu", the transition period involved, and they set parameters that they know will negate the advantages of low carb, and then say, " see we told you! " In particular, the amount of macros! 45% carbs or 40% protein is incorrect, and they know it. But, they can prove their point that way. A devious form of cherry picking!
Did you determine if low carb dieters are harming themselves?
I discovered that you can push your body into fat consuming from carb consuming by doing extreme cardio for 3 days on a normal diet. I discovered it while hiking in Montana. The first 3 days were awful and I felt sore, starved, and exhausted. But after the third day, it was easy and had no more cravings.
Don't forget seed oils. That, sugar, and the processed foods you meationed are the big three that are expanding our waistlines.
I tried both high carb low fat diet and low carb diet and lost about the same amount of weight. However on the high carb diet I used to have cravings and I was hungry most of the day while on low carb diet, after 2 weeks I stopped feeling hungry all the time and could easily use intermittent fasting to help me regulate my calorie intake so it is by far the better method for me which also helped me to revert type 2 diabetes.
It is interesting to see everyone’s experiences. I’ve been high carb plant based and lost tons of weight. I’ve been keto and lots tons of weight. The issue is that with both ways I eventually became bored, felt restricted, and always hungry. I could eat a plate full of fatty meat and still be hungry an hour later just the same as if I ate a plate full of whole plant foods.
I’m thinking perhaps for me the key is somewhere in the middle. Not everything in moderation but everything in balance. Idk. 🤷♀️.
perhaps this is due to the nutritional value of the calories. high animal fat contains more fat soluble vitamins, which could in turn make you feel more satisfied, whereas empty carbs probably will still leave you hungry
So a moderate carb diet with protein and carb at each meal wouldn't occur to you?
Why all the extremism?
@@BO2trickshotingnot all carbs are equal. It really matters what you eat, not just the macros.
The 3 things I would want to see in a study are 1)circulating insulin levels throughout the day on the opposing diets and daily DEXA scans and CGM readings.Water loss from glycogen depletion and glucagon inhibition are fluctuating confouders as is variable insulin response to carbs and protein.
Daily radiation with DEXA would probably not be a good idea. But tha fat measurement is a better idea.
The changes in daily DEXA scans would be barely perceptible. Not worth it.
I am a seven year veteran of the weight loss war. In that time I’ve learned just to focus on controlling my extraneous food intake (snacking)…… I know my lifestyle well enough that if I snack on the wrong foods I will fold like a cheap lawn chair. I live in a real world and at times I fail. Having said that I have developed a set of tools to recover from falling off the wagon and get back to my desired lifestyle choices.
I stopped weighing myself long ago. I know what foods I can eat and what foods I need to avoid. The metrics that I use to determine my level of success are my blood pressure and how my clothes fit. I am male, age 67, no medication and no pain.
I just found this channel and subscribed. I really appreciate the lack of discernable agenda in your discussions, which is opposite to almost everyone in this space. I myself am pretty firmly in the low-carb, carb-insulin model camp based 100% on N=1 personal experience. I'm late 40s, spent my entire adult life overweight, borderline obese, pre-diabetic and flailing in my efforts to change that while listening to the "standard" advice of people like Kevin Hall. Tried keto starting about 8 months ago, lost 40 pounds and improved every health metric except LDL is up slightly, never felt better in general. In my experience, low-carb works for weight loss because the experience of hunger is completely different while you're in ketosis. Maybe this is consistent with both hypotheses (as I HAVE restricted calories). But the fact that I have less hunger and far better energy levels is undeniable.
In any case, I'm still skeptical of everything, and I don't just want to view all of the evidence through the spin and gloss of advocates on the "side" I've found myself OR the other side. So I'm glad to find this channel!
Totally agree that it takes time! It took me six weeks to see and feel the benefits of the ketogenic diet.
Personal anecdote. Two healthy HWP males in their 70’s, my brother and I, lost thirty pounds apiece switching to a low carb somewhat high fat diet that additionally permitted almost no refined sugar. And yes, it took about three weeks to kick in but when it did, “Katie bar the door!” The weight literally melted off over the next two months! Life changing. Neither of us has any difficulty maintaining the diet (?), lifestyle (?) for the past five years. Oh, and our energy went in the opposite direction of the weight loss. Thank you Dr Ludwig!
This makes total sense - I go on a low carb diet and it takes a week to 10 days for cravings to go away. I am evolutionary biologist - I take a different view from all these guys. I think I need to write a book. Human metabolism has evolved to adapt to a wide variety of diets - none of them are anywhere close to the modern diet. It is clear to me that high carb diets are a rare thing historically - we are designed to take advantage of carbs when available but you were never meant to eat the modern diet. Humans are versatile omnivores and our metabolism is not optimized like a Panda to eat one thing - we are de-optimized(for lack of a better word) to eat what is available. However, if we encounter a stable long term food source we can semi-optimize(again, for lack of a better term). Eventually, we will map out all the transcription factors and epigenetic mechanisms and this will all become clear. In the mean time you should pick a classic diet(good luck defining that) and stick to it - you can optimize your metabolism to it and be healthy. I have chosen the low carb, high fat/protein diet. Interestingly my hormone levels have returned to that of a 30 year old(I am almost 60) and my lp(a) is hovering around 3 - it used to be in the 30s.
Yeah, it is important to take into consideration how our physiology developed. In the middle of winter look out your window and imagine what you would have been eating if you lived in that spot, say, 20000 years ago. I live in S Carolina. I would have been living on an oyster bed and steaming them in a reed basket much as the Ohlone did in the Bay Area. The only carbs probably from acorn flour cakes.
Sugary carbs were rare and precious and designed for binging. Why? We were competing w every other creature wanting to eat those berries (probably eating that other creature into the bargain), and the safest place for those berries was "In muh belly!" where, gorging on those sugary treats sent them to my hips and thighs, the only safe food storage facility in that time.
going low carb a few years back had the side effect of cutting down processed food in general and seems tightly correlated with massive health improvements including weightloss for me personally.
I've done low carb/intermittent fasting and the weight loss feels effortless and gives me lots of energy.
Vegetarian/vegan/high carb leaves me wanting to eat all the time.
I'm pretty convinced that a high carb, frequent meals approach will tend to fail even if it counts the calories. My impression is that indeed, eventually hunger is just gonna take over (or people will "compensate" by subconsciously moving less). And this is especially true for people that are already insulin resistant.
But low-carb is not the only approach which controls for insulin. It seems possible to me that a high carb diet, combined with time-restricted-feeding, or fasting could work.
Personally, what really worked for me was a union of low-carb, "whole foods" and time-restricted-feeding. I did not count calories, but I try to be aware of which foods are calorie dense, and try to portion-restrict those.
When trying to cut calories without controlling insulin, my impression is that I felt lethargic and hungry. This in comparison to when I'm in ketosis, where I feel my energy levels are high despite calorie restriction.
Millions have proved you dead wrong.
@@Zeus-rq5wn Nope
Dear Mr. Verhoeven. I really enjoy your excellent summary of this controversial subject. However, I will like to bring to your attention that in August 2022, I published in the Journal of Theoretical Biology a mathematical demonstration that shows that the energy balance framework is a FALSE theory.
“The energy balance theory is an inconsistent paradigm” (Arencibia-Albite, 2022)
In 2020 I also published that a mass balance model outperforms the energy balance model in predicting body weight fluctuations
“Serious analytical inconsistencies challenge the validity of the energy balance theory” (Arencibia-Albite, 2020)
Keep up your outstanding work!!
When I eat protein/fats, I get full, I’m satisfied, go on and do whatever.
When I eat “processed carbs”, it seems the more I eat, the more I want.
I can binge on carbs, have a full stomach and still be hangry.
For me, it seems that I can feel “real food” vs. “fake food”, maybe I have a body/food connection.
When I’m active, exercising I crave fats/proteins.
When I was a sloth, I craved carbs.
While 70 calories may not be much, that is an extra 350 calories a week.
Over 50 weeks that is an extra 5 pounds per year.
From age 20-40 the average American will lose 10 plus pounds skeletal mass which will slow metabolism even more.
On average Americans could be annually both gaining 5 pounds fat while losing 1 pound of skeletal mass.
Looking at a scale a person would only see a 4 pound weight gain, many of us would blow it off.
However after 10 years, we find ourselves 40 pounds heavier and when we try to exercise, we have challenges because we lost 10 pounds of muscle.
I know that my numbers are low balls, perhaps this could be the story for another video.
Nicki
I think it really depends on the person, and maybe the source of the macronutrients. I actually lost a lot of weight and became underfat (technically I was normal weight bmi, but I had a lot of muscle. So I had too little bodyfat but wouldn't be classified as underweight) eating an almost completely fat free diet. Carbs satisfy me so much. I can get through the day on a bowl of rice and a regular soda. But if I eat something high in fat (even "healthy" fat dominant foods like nuts, peanut butter, et cetera) I will become ravenously hungry.
Pretty much the only reason I stopped the low fat diet is because I wanted to gain even more muscle, and I was worried that with such a low fat diet I wasn't getting enough dietary fats to maintain enough cholesterol.
CICO is a tautology! The CICO model is dead !
CIM works based on observation and basic biochemistry!
Use D3/K2 for bone loss..
Also in the low carb camp. After a lifetime of battling calories and fat, I lost 25 pounds by going low carb (not even keto) and I feel great.
How many carbs per day? I'm pre-diabetic and don't want to do keto just low carb.
@@curiousc9259 I've cut out all wheat, rice, pasta and added sugars of all kinds, including most fruit except for lemons, berries and apples. Very little processed food. Not counting grams and I will treat myself when I feel like it. (i.e. a beer or dessert when out on the weekend, or pig out on Ontario strawberries when they're finally available). I also don't eat after 7pm and before noon. It all works out without feeling deprived.
@@ChrisReherEating times has no real effects on anything but if it works for you and it’s consistent that’s all that matters:)
Team Ludwig all the way ... As an insulin resistant individual (HOMA-IR of 5.4) i can tell you that putting the first carb rich food in my stomach ( a fruit usually as i actually eat way healthier than what my waistline portrays) sends me into an endless cycle of hunger... It's literally like i have a black hole that can't be filled.
On fasting days i have no hunger and my energy is better..
Have been on a carnivore mostly/ occasionally keto diet for the past 2 weeks ... I lost 5 kilos.
And to prove the insulin theory more ... My weight loss turned into gain after i started consuming artificial sweeteners the past 3 days.
I do actually have a question
Don't know if this concept has been researched before... They always talk about calories in vs calories out.
Are there any studies that discuss the difference in absorption between individuals?
The thin members of my family have a pretty rapid transit.. going to the bathroom twice a day or 3 ... But those fatter have a much slower one going once in two days.
The diets are pretty similar if not identical.
Used to joke about us being the super absorbers that can survive a famine.
Is this really inconsistent with the idea of following the diet which most helps YOU sustainably create a calorie deficit?
Since I started fasting the triggering nature of carbs has become quite clear. You can break a fast with broth and stew with no problem. Add in some bread and you will be ravenous all day long.
ok...
Thanks for chiming in, Hiba!
As for your question:
There may be studies on absorption, but it tends to be in the 90% or higher for almost everyone, with some variation, but nothing drastic. It's an excellent thought, however.
I am 61 now , and have been on a strict keto diet and daily 19hr+ intermittent fasting for 3 years, I started more than 5 years ago, after 2 of my brothers died, one from cancer and my younger brother from depression. It took my body nearly 3 weeks (I was only doing 16/8 IF for the first 1/2 year) to get fat adapted and started producing enough ketones to be comfortable with not eating sugar/carbs and being able to fast for 19hr+. Since about 2 years ago, I've been less strict on my fasting and have 2-3 meals a day with carbs every now and then, or when I travel, for up to 2-3 weeks. Now my body is so metabolically flexible, I can get to burn whatever I eat or not do any exercises and not gain any weight, and my body fat stays between 6-8% constantly. I feel much healthier, alert with no brain fog and I am able to do all the things or more than what I was able to do in my late teens. I am quite sure if I never started the keto diet and IF, I would have already died from cancer just like my parents and my brother, so i was very thankful for that. During the pandemic, one of my younger brother's friends died from stomach cancer at the age of 55 and another one just got diagnosed with cancer too. It might have been hard to stick to Keto and IF initially, but now, after ridden myself of sugar addiction and carbs, I have not been happier and healthier and I am very thankful for that. My 2 cents. 🧐
Hall is right. Cals are #1 driver of weight gain, insulin is a key hormone, it alone does not create weight gain. Modifications of the standard model is warranted if/when new data exists, but some always go too far. Best nutri approach for weight loss is higher protein.
@willbrink
The best approach is to fast and eat nothing at all. High protein actually increases insulin making it more difficult to lose weight.
@@novideostoday if you are in a deficit you lose weight no matter what, the carb-insulin model has been debunked continously for like 40-50 years
@@newguy1122 Debunked by who? If anything, the naive CICO has been shown to do more harm than good.
First of all, I’ll like to thank you, I’ve been following you recently and I like the topics that you present and how you do it!! Being a guy that once was 230 lbs. (I’m 5’9) I started by doing exercise ,I’m going into my 4th year doing CrossFit, that certainly helped, after that I tried the traditional method with a nutritionist, basing my diet plan on caloric density, caloric deficit and tried to do caloric surplus , I felt miserable, besides feeling weak, still had some GI issues, overweight etc, I simply knew that something was wrong, I started doing my own research, started with strict carnivore (this helped me with the most weight loss, my headaches and GI issues practically disappeared) but It was hard to sustain it after 3 months, then introduced fruit and raw honey (I felt better but started gaining weight and fat) then started focusing more on nutritional density, not caloric that much, my body entered in body recomposition, my weight didn’t fluctuate a lot but I gained muscular mass. I have been in this journey for a year now, basically in trial and error, and the last 3 months I have basically figured out my TDEE, I know what happens if I do an aggressive caloric deficit (500 per day) I tend to loose weight but eventually I’ll start to feel not so good, if I go over my TDEE but focusing on my macros (nutritional density and low carb approach, max 100grs of carbs per day), even though I’m over my TDEE I keep my same weight and feel really good, and most important (at least to my point of view) I’m doing my check ups and my triglycerides, fasting glucose, insulin, heart pressure and other metabolically healthy markers are within optimal range. I guess my point is that both approaches have their valid points and time is definitely a factor, and every body reacts differently, either approach is not a “one size fits all” suit, you have to grab the best practices of both and customize it to your benefit :)
P. S I'm 176 lbs right now
Let's talk about the ENORMOUS "average" American's sugar intake. It's in nearly every box or frozen item in the store, not to mention all the sweet treats available EVERYWHERE you look. This began increasing exponentially when the low fat craze started in the 70's - when all the big AG companies linked with the medical industrial complex & big pharma (because the tobacco industry profits were starting to become endangered and controversial) so they invested in sugar and started attacking ALL fats as the main culprit in diseases such as heart disease, cancer and our other terror inducing maladies. They started replacing wholesome, nourishing foods with addicting sweetness, simple carbs and unhealthy seed oils. They began putting it into literally everything we eat. Now we can rarely find foods without sugar, seed oil and at least 10 unpronounceable chemical additives. We now also have the added "convenience" of just throwing this garbage in the microwave. These big lies & the brainwashing propaganda (complete with mouth watering advertising ads) pounded into us constantly by big AG & their food production corporations, along with the millions of drugs the medical industrial complex and big pharma throw at us are only meant to keep us sick. An interesting fact is that there are only two countries in the world that allow pharmaceutical drugs to be advertised on television & radio - the U.S. and New Zealand. Basically we are nothing more than a $ sign for those intertwined corporations. They don't care about our health, they just care what our unhealthy brief existence on this planet can do for their bottom lines. "Let your food be your medicine" should be everyone's moto.
In English: distillation removes the desired pure substance while the impurities (as defined) remain behind.
For what you do, I think concentrates is a better word.
A use of the word distill that I think works better is “freeze distillation” which concentrates the desired product, and makes the undesired separate and able to be easily removed.
Ok Nic, I posted this thinking you would enjoy it. it’s just a thought.
Since I began to apply both schools I am losing fat like I never did before. Fasting and low carb really helped me to get control, but when I then increased my exercise and removing some high calorie stuff from my diet I was able to do so without any problems. -60 pounds since february and I am able to walk 12.5 miles.
Love the scientific analysis of the popular theories ❤️🙏👍
Low carb and exercise has changed my life for the better. 30 lbs gone. Renewed vigor. 4 years ago, I retired thinking my productive life is over. Now, I’ve started a second career at age 66 and feel like a kid again.
I’m thrilled to hear it!
@@Physionic you do an excellent job. Only science, no peddling of an agenda.
It's not the carbs, it's the seed oils (*sigh*) added to carbs and other processed foods. Learn from expert MD Cate Shanahan.
Male/33yrs, military - I eat 3-3500 cal a day in fat and protein. Usually just once per day. I went from 235lbs (25-30% body fat) to 180lbs (17-18% body fat) in just under a year. Zero excercise, work behind a desk. I spent years trying to get in shape after back surgery to no avail on conventional wisdom. Anecdotal...but I'll never go back!
I've been doing keto for a few months now, for me it has worked amazingly well. I'm down 40lbs, and I never feel hungry. I think that's the main difference to when I would just do calorie restriction. Just cutting calories would always leave me feeling starving, thinking about food constantly, until I broke down and cheated. Then I'd feel like crap, and give up. That was the cycle for 15 years. Keto is the first time I feel as if I could do this forever. I'll sometimes forget to eat lunch, because I'm just not hungry at all. That is not a thing that would have happened to me in the past. I think most people on the Keto side would agree that a calorie deficit is ultimately the only way to lose weight, they'd just argue that the standard model of exclusively looking at the calories hasn't worked for decades and people are getting fatter and fatter. We need to acknowledge that satiety and food quality are essential to reducing calories. Keto, at least for me, has been the best way to get me off of processed foods and has gotten me eating foods that are good, natural, and give me a feeling a fullness. I don't even think about the calories I consume, I just eat until I'm full. It just so happens that I'm full while still in a deficit.
Thanks for sharing your thoughts on the continued battle on nutrition. If the discussion is only about weight loss, there could a very long discussion.
I don’t care about metabolic benefits but my strategy is to optimize healthy aging. My yearly current lab results are great and the Horvath clock which give me 15 yrs younger than my real age is plenty.
Totally agree that the body needs time to adjust to another nutrition strategy. The time effect was required for me/wife to transition from the SAD diet to Keto. Currently we are adopting the PE Diet (Ted Naiman) which focus on more protein and it fills our needs with the 10-15 hrs of intense exercise (bike/weight) that I do every week.
I am happy that we made the change to low carbs because now after 4 yrs I am rather happy to be fat adapted especially beneficial for biking. I have more stamina at 67 yr old on my bike than all my carb addicted friends. I totally respect the work done by DR. Warburg and Dr. Siegfried to make you aware of the damages of carbs.
I really want more videos like this. I understand the effort, but the interview drama really gets juicy
I think the predominate cause is the increase in widely available, cheap calorie dense food and snacks; the increase in demands for our attention by non-physical activities; and the resulting de-emphasis of cooking.
In short, we spend our limited free time doing seated activities instead of physical activities and cooking, and eat less time consuming food which is higher in calories. I think this is exacerbated by increased carbohydrates, but that carbs are not the primary factor.
I have been low carb for almost two years. I lost 20 kg in the first 7 months. As a result I have often found that I just dont feel hungry and feel quite good on one meal a day, around midday and sometimes a snack in the early evening. With the size of the weight loss, I have been much more capable of regular exercise. My blood tests have shown a dramatic improvement in A1c, liver markers and trig/HDL ratio. I have maintained a protocol including sauna, cold exposure, nose breathing, no alcohol and increased sun exposure. There are so many interactions ..for example, not eating grains or seed oils seems to have helped me staying in the sun longer with no sunburn. More sun feeds into both vitamin D and NO. The hot and cold exposure with the extra sun and extra exercise helps me sleep much better. Being able to fast without discomfort and getting more infra red from the sun, as well as not eating carbs, all assists with mitochondrial health. The sauna is also assisting in sweating which assists in detoxing which in turn contributes to a range of processes, including improved methylation.
The short point is that weight loss and overall health are the result of a highly complex multi-factorial system.
A nuance in the carbohydrate model is that carbs change the way we get satisfied. If you go low carb, not only do you reduce the effect of insulin in storing fat, you also tend to be low calorie because you are not perpetually hungry.
Why does no research consider hyperpalatability of high carb diets? It explains everything
This is timely as I am in the middle of a personal health crisis where my blood pressure rapidly built up to where I could feel the pressure in my chest and throat. So I bought a BP monitor, began a 4 day fast, and visited the doctor where I learned that 207/201 wasn’t that alarming….did I want to see their dietician? I’ve been distressingly stuck, at 70+, on 95 kg for years. After the 4 day fast a week later I did a 2 day fast, and my blood pressure became less volatile and I was showing evidence of weight loss (I had to add an extra hole to my belt). A week after that I did a 5 day fast while doing my standard exercise of a daily stair climb which was for a longer time 6 stories but now I have increased up to now 20 stories. Yesterday I was able to record a BP reading of “normal” at 128/81 (79), certainly an aberration for the moment. I am eating this week and next and will do another 5 day fast in the following week. A 5 day fast starting on Sunday night and finishing on the following Friday night. That is easier to keep focus and keep track of. I am trying to eat Keto and have developed a Spinach smoothie formula that I can tolerate to pump in as much green goo as possible.
I am definitely Over Weight, I definitely have a Fatty Liver, I certainly have Insulin Resistance, and have a deteriorating physical condition,….all of which I need to turn around in a short period. It seem to be working, and I am in the Lutig camp.
If I can get a “Normal” BP reading 3 times each week I will have done a body rescue, and changed my habits in the process. It is very liberating to walk past all of the tempting food compulsions of the past and not be forced by habit to indulge. Still alive for yet another birthday next month.
Your doctor said a BP of 207/201 is not alarming? That's crazy - that's considered a medical crisis, by a long way.
I'm glad you're feeling better, William.
i recently started to watch your videos they seem full of information but they are long so it takes some time.
I`m 82, a huge fan of your videos, on no meds and lost 75 lbs after watching Butter Bob`s videos, especially the Insulin one. Do you know him? He relied on a study showing lower basel insulin is the answer. to weight loss (and probably metabolic efficiency - he didn't say that as I recall, just my opinion).
Thanks, Robert - I really appreciate it. No, I don't know Butter Bob!
@@Physionic How about Margarine Mike?
@@Physionic I think B B is/was a mgr in a testile factory southern US. He was really obese but I think he nailed it with the study he relied on, to wit. get your inulin to a basal metabolic rate and you will be fine. Strategies for do do? Stop eating insulin spiking foods frequently in high amounts. Anyway it worked for me.
@@robertshuster2126 Amen! You're right on the money.
@@robertshuster2126 I have stopped eating spiking foods for the most part for over a year and it has hardly made a dent in my A1c. I was already at BMI 22.5, but my body fat is a bit high. It has dropped this year, almost amazingly, since I’m 69 and only started doing resistance work recently, but I really don’t like having to watch, what I eat so carefully and to be responsible for nearly all my food. I lost my first 50 pounds being able to eat some fast food and prepared foods but I don’t think that’s a good long-term strategy for me anymore. But I sure liked the freedom.
I’m very happy that I found your channel!
I have certainly followed both sides of the nutritionally complicated “Punic wars“ for sometime.
In addition to find a Dr. Berg‘s videos, instructive simplistic apparently black thought to be generally credible. I’m happy to find that there’s somebody who will take him on, and clarify things that he may be Presenting because of rely more on his “enthusiasm overreach“ that on the actual science behind it.
I also follow Dr. Ken Barry, Dr. Rob Cyrus, and a number of other functional medicine doctors.
I understand the origins of the Carla region calories out simplistic model, as being in a way that the soda industries got you to stop believing that their products were harmful, and yet being an engineer who study thermodynamics it’s clear to me that the model isn’t completely false.
In a close system it’s true, but it’s far more complicated than thinking of the human metabolism is equivalent to a metabolic dumpster fire it’s not.
It’s a complicated calorie burning calorie storing machine That we all try to understand but don’t completely understand it even after all the effort.
My take away personally is do what you have to do to cause significant weight loss without compromising nutrition, such as the electrolytes, polyphenols, vitamins, and minerals, and then find something that’s sustainable for you.
I use the ketogenic diet a little more carefully and with a little less urgency and some people because I went from 283 pounds in 2013 down to under 210 pounds as late as the fall of 2020, after which time I had an accident broken shoulder tore all my ligaments caught Covid And had a cytokines storm almost killed me.
What sustainable for me is a higher protein diet which consists of somewhat leaner cuts of meat like steak, and then heavier like fatty hamburger and eggs from my neighbor, who lets her chickens run wild in the pasture she’s about a mile from me, and then some extra-virgin olive oil from places like Morocco, which I put on salads, I don’t cook with all the coconut oil that goes in the coffee instead of heavy cream, or anything else and avocado oil or coconut oil to fry with And then single ingredient foods, tomatoes, broccoli, cauliflower, asparagus, fresh cabbage, sardines, which I’ve had to learn to like because of their omega-3 three profile ocean fish like cod, wild caught of course not farm raised wild caught salmon once a year or so a tuna steak butter.
I personally don’t eat anything up That wants white no matter what how much process I have been through I consider a pig to be a scavenger. That’s another reason why I don’t eat shellfish because they’re these they’re there they clean up brigade in the ocean, so try to stay away from too much tuna or swordfish because all other things being equal they’re at the top of the food chain and if there’s any way to concentrate mercury, I think they found a way to do it.
I get pink salt that’s mined primarily because every piece of sea salt now is probably contaminated with nano plastics and I do use a little bit of conventional salt. It’s been iodized as long as it doesn’t have anything else in it Because I know I might not be getting enough iodine from my seafood, and I only occasionally dried kelp and I’d rather take it from Food than three drops of Lugol’s iodine solution when I think about it. I got plenty of energy and I’m able to stick to my form of Keeping off insulin read system changes. My hemoglobin A-1 C over the last two readings went from 5.1 up to 5.4 which I don’t like.
If I know it’s a logarithmic scale means somewhere along the line I got too many spikes in my blood sugar. so that’s the problem
That’s not horrible but it’s just not where I want to be.
I also have had my C-peptide taken which is a normal range, so I’m fairly confident that even the wife could keep my blood sugar either a little under 100 or a little over 100 my beta cells are killing themselves trying to make that happen because when you over work your pancreas bad things happen and if you catch cancer pancreatic cancer once and eventually it kills you in spite of everything, you try to do pig dead, ruins your day for a long time, so I want to avoid that.
Anything I’m guilty of being a supplement junkie, mostly on minerals and supposedly nonessential amino acids which are probably nonessential when you’re 20 but they might be when you’re 50 years older
Arginine, citrulline glycine and the new designer amino acid is taurine.
If you want to help out a new guy to your channel why don’t you do some analysis of studies on those Shorter amino acid building blocks all the way up to college and because I’ve had one guy tell me you never should be bothering eating collagen well OK maybe for him that’s true but I don’t. I don’t swallow the ligaments on the end of a chicken bone as well assess dog does.
So add to that a traffic accident on New Year’s Eve this past year which hit my vehicle 10 feet too far in front to kill me, but had it hit me on the drivers door I would be not here.
So stressed us play a role of things that I am up to about 218 pounds now About three years from my healthy low point
While I was in the hospital for six weeks I went down to about 179 pounds which I haven’t weighed since high school.
Keep up the good work as a referee between the warring factions!
My second time watching this video all the way through, so much great information and analysis
My father (retired mechanical engineer) says it’s simple, eat less. He thinks of weight loss as a thermodynamic equation: if energy in is greater than energy out, fat is stored.
That might work for machines, but we are a complex biological organism.
Tell your father that if you just eat less, you will also spend less. The amount of calories we use isn't a fixed number.
I'm 68 in June and always pretty active, no pain, inflammation or limitations.
BUT after COVID19 I hit the gym, THEN started a paleo low carb diet. 25 lbs in 6 months. It's stalled at 210 for the past year. So what!! My VA blood work all good.
How you FEEL, inches vs lbs. Paradigm shift for me. I'm soooo empowered with this not so secret formula. 💪🙏
Very interesting. Thanks for taking the time to explain this in a very sophisticated way. 🙂
Glad it was helpful!
17:50 “If You binge on carbohydrates” - There is an amateur “study” on RUclips in which a man spent a month on a really HIGH carb diet, a lot of sugar and fast food. The result - in a month he gained 8 (!Eight!) Kg, with the same calorie level as he lived before, except he just switched to sugars.
I am a fatty. I have lost lots of weight a couple of times, once by calorie restriction only and once with carb restriction. They both worked. Now that I am old (74) it subjectively is more comfortable to eat lower carb (under about 80 grams of carbs per day). I feel more satiated on higher protein, lower carb. BUT when I eat lower carb I am also controlling calories so I am eating higher protein than I would be with calorie restriction alone. So I thought your point about doing whichever feels easier to sustain was THE most important point. All in all, obesity is a HUGE risk factor for so many chronic illnesses, it seems like getting the body fat off is THE critical piece.
I switched from completely normal American restaurant/take out/processed food diet to a "high whole animal protein, some fresh fruit and some vegetables diet" and dropped my 35+ BMI/190 lbs body to 150 lbs--in just a few months. With ZERO exercise (bad knees). Don't know which model is best, but just switching to natural whole foods did the trick for me.
What about the role of muscle mass in carbohydrate storage?
Mostly Unrelated:
Metabolic wards don't control for the effects of diet on behavior. Portions are measured, and only the most dedicated calisthenics folks will get any exercise during confinement.
Ive been training for 20 years and have experimented with different diets and forms of weight control. Calorie counting works, i was able to maintain the exact same weight for 1.5 years, however it does nothing to stop cravings and takes the joy out of spontaneous eating. Intermittent fasting on a high protein/fat diet has removed all cravings, delivered the same consistency of weight control and allowed me to be spontaneous.
I was watching a very interesting RUclips video yesterday by Gardner who did the DIETFITS study around 4 years ago. Conclusion of the study: Quality of the food eaten in your diet matters although that was NOT the design of the study. I.e. real, whole foods matter. It was a "low fat" vs. "low carb" study over 12 months. Peeps in both groups both lost and and gained weight independent of insulin resistance or the 3 genes they targeted. IMO, weight gain is multi-factorial with my bias being what Hall has shown in one study- that ultra-processed food causes over consumption of "calories".
I plan on covering that study as part of the follow up to this video. That study is highly controversial. It’ll be a fun discussion.
I used to weigh 476lb Irish diabetic taking as much as 80 units of insulin a day.
I started combining intermittent fasting with ketogenic diet.
I am now 190lb, I have not had to use insulin for over a year.
Again may I suggest you look up dr. Robert Lustig, he has done many studies published and spoken at medical conference's.
@Physionic
As is almost always the case I tend to "think/believe" that the truth is somewhere in between the presented models. Though when it comes to "biology and medicine" I'm also "habitually inclined" to believe model that are complex more than ones that are ""simple""."Silver bullets" are in my uneducated opinion rarely the "whole truth", though it can "point the way" to it.
And I can also believe that "individual differences" both geneticl, epigenetic and even other "external factors", could make either "model" be the one that was most correct in our "individual case".
Best regards.
I find that when I stick to low carb, I have more energy and clear thinking, less itchiness and bloating, and my pants fit better, but when I break down and have carbs, I get a very unpleasant candida overgrowth that causes rashes and all kinds of side effects that make me feel yucky and fat and tired.
I'm on a low carb diet, but I'm team Hall, at least based on what I've seen. Ludwig explains why there's a sudden shift towards more excitement for low carb, but I feel like it's an "easy explanation" while my diving into this, both with my experience with my own body, isn't right. There's a lot going on here, and the low carb advantage is only one aspect, and I see Hall regularly exploring these things and willingly accepting that he's wrong or surprised by results, and that's what I want to see from my scientists: not "I have the answer" but "Let's see where the evidence leads us."
@NPrinceling
I am sorry but Hall is wrong and following him will not cure any diabetes unlike low carb - insulin model.
Because we sit behind desks instead of moving. Plus we eat more. It's pretty simple.
This is the type of content I'd love to see more often on RUclips (and elsewhere): a thoughtful analysis of a debate. Most of the content is biased and promotes polarization.
Well done kept me on the edge of my seat. Debate is great
Since January 2023 I've been on a diet. Initially not much happened until I downloaded chronometer and made sure I had a calorie deficit of at least a third of my recommended calorie intake for my age. I also restricted net carbs to less than 120g per day and also cut out completely all "added sugar" but didn't restrict protein or fat other than through my overall restricted calorie regime. Since then the belly fell off and I lost 5kg easily and I no longer feel tired at odd times of day. I'm 61 and walk for at least an hour every day but this has always been the case. It was interesting to me that the conventional chap talked in terms of feelings and generalisms, my gut feeling was to distrust him, he didn't sound like a scientist 🤷
I was 55 lbs. overweight. I used the 'traditional' way to try to lose the weight by consuming all the high carb foods I liked, just smaller portions (lower calorie count), and making an effort to exercise at least 30 minutes per day. I lost 15 lbs over a period of one year. By the year end, I had already given up on exercise because it seemed pointless... I worked out every day only to gain the weight back if I ate anything like pasta, or bread. Then I tried the Keto/fat based diet without exercising at all ,and lost 40 pounds in 3 months. I am 100% sure that carbs/sugar are toxic to the human body, and our bodies can only handle a very, very, small amount on a daily basis.
This is one of the clearest examples of a complete lack of understanding of any basic human biology. I don’t mean to sound mean but you came to a completely wrong conclusion. Have you not watched any other videos of this channel? I would recommend watching videos of how our body consumes each macro nutrient. The body needs balance. Too much of anything can be harmful as well as too little.
@@brandonpacheco9713 I find it hysterical that you would think that i haven't done any research into it, before making such a claim. I have read every book by Dr. Robert Lustig, including his latest Metabolical. I have done vast research on at least a half a dozen other professionals in the field. Sugar and carbs 'are' toxic to the human body... not my words, but by the exact words of the scientific community. A perfect example of this is the Inuit not only survived, but thrived in the harshest environment on the planet for over 4000 years without a single carbohydrate (because plants don't grow there). They thrived on whale blubber and meat. However, through science we know that carbohydrates won't break down in the the body with the protective layer that dietary fiber provides, but, without that layer of fiber, the carbohydrate breaks down into sugar, and goes directly to the liver. I really could go on, but I think you lack the basics of biology, and the first book you should read should be Metabolical. I'm not claiming I know everything, but I certainly know enough, and have scientific data to back up my claim.
I’m Team Physionic! I found your channel recently, I subscribed after the second video. This is my first comment. I’m looking forward to bingeing on more of your videos, while looking forward to new content. I am a soon to be 60 year old, carrying 25 to 30 additional pounds. I have found myself becoming quite addicted to sugar. Growing up, we never had dessert, no gravy with roast beef. My grandparents followed a Dr. Jackson, who looks like he was part genius part madman. I ate so well growing up, medium, rare meat, baked chicken, nothing fried two veg and a starch. I rarely had dessert even when I went out to eat. This all changed in my mid 40s. I would love a video, if you haven’t already made one (which I will find if you have) on the evils of sugar addiction.
Really enjoying your channel. I’m about the furthest thing from a science, nerd academically, one could find. I am however, fascinated and appreciative of your analysis of other content not to mention your own opinions and studies. Many thanks for making it easy for a non science person to understand these studies etc. ✌🏼🇨🇦🦖🙋🏼♀️😎
i ate whole chocolate given in gift in first 10 minutes, not because I was so craving despite not seeing shop sweets often but sister would eat it before me if I would save it for later 😂
anyway erithritol is best way to replace sugar in diet in transition
I hear both being brought up multiple times and thank you for making a video to explain the research. Kevin Hall's studies are interesting but he kind of reminds me of the bunch of researchers in Economics coming from Physics who is often less insightful but very defensive against any attacks to a simplified "physical" interpretation of things, either in nutrition or economy. I think he is moving towards a more inclusive direction right now.
Very very very interesting that they managed to change ur mind a little bit
There's a couple things here. 1. People aren't usually locked up and forced to eat an exact calorie amount, and we don't expect to see much difference between ANY nondeficient diets when they do, especially in the short term. Maybe after months or years but we have to actually test it. 2. The fat sources matter, lineolic acid is shown to slow the metabolism, and any oxidized oil will give you fat in the liver. 3. Only recently did packaged food you can snack on any time become normal, and while this is usually awful artificial food, even if it is healthy food this is likely not an eating pattern we are going to be able to cope with. In the past you would not always have food available all the time and may even be forced to fast a few days here and there in the winter! That is why I believe we are "meant" to fast for short periods of a few days and that is the only safe and effective way to lose weight and keep it off without damaging the metabolism, and all the recent science seems to point in this direction.
Seed oils don't make us fat or fatter. I lost weight on a high-carb diet that included seed oils. I cooked with it and I also ate food-like substances that contained seed oils.
@@veniqerme too in fact keto did horrible for me. Bodies are weird 🤷
I’m a high protein, low-fat, low carbohydrate, high fiber guy. For me it’s simple. Foods high and protein stay with me longer. Less hunger means fewer calories. Two bagels checks in at 550 calories. An egg 72. That’s 7.5 eggs vs 2 bagels. I think it’s pretty clear which choice is best for holding off hunger longer. There are a ton of other examples. It works for me. I also exercise quite a bit. I’m 59, just a hair short of 2 m and weigh 89kg with 11% body fat. Choosing foods with the highest protein, highest mass, highest nutrition, and fewest calories works. Give it a shot.
All I know is that for 52.5 years I have doing SAD and peaked 4.5 months ago at 154kg.
That’s when I started strict Lion/Carnivore.
I reversed near cirrhosis of the liver, prediabetes, fatty liver, high blood pressure, severe cravings. Anxiety reduced, depression 99% gone.
I’ve got my life back again and am so much more positive, less moody, think clearer.
It’s got to be insulin model for me.
However, there maybe something is a combined model that works as well as I no longer need to eat as before.
So I go think insulin model is the winner, but there is something to be said for the calories in/ calories out model, but within reason and following the result of the insulin model effects.
I hope this makes sense.
Had I only reduced my food intake 4.5 months ago, like I have attempted before, for sure I would have had a small temporary weight loss, BUT it would have gone higher than it was before.
This is exactly what happened to me to after starting OZEMPIC when at 144kg. I did lose 11kg, but when the Australian Government put a ban on it thanks to the manufacturer not keeping up supply (unsubstantiated claim as I just don’t know why I could not get my prescription filled for as I tried for a month or more) I put that weight back on and once I reached 154kg with my health getting noticeably poorer, I knew I had to either “pull the pin on life” or do something drastic.
What a ride in only 4.5 months!
I’m NEVER going back to the SAD (Standard American Diet)…in Australia it’s the same diet.
I'm team Ludwig because of Dr Boz's assertions about insulin (healing insulin resistance to become insulin sensitive) and that lower insulin helps decrease appetite and that a Keto diet with a rapid weight loss accompanied by autophagy helps 'recycle' the tissue (skin and such) that would otherwise become saggy/wiggly bits we would much rather lose at the same time as the fat. Also, though, says Dr Boz, we need to do tune ups for maintenance to ensure insulin sensitivity status holds.
I have experimented with many diets from vegan raw food to keto and many in between. Currently I manage my weight with intermittent fasting and low carb. Managing satiety is the key for me and high go food generate cravings that are challenging to manage so I limit my exposure. I think it is very important to quantify weight loss in any study undertaken. What percentage of the loss is fat and what percentage muscle.
Low Carb + Time Restricted eating solved my problems with weight loss. I have been tracking my weight since 2018 and in a matter of 4 months after watching a bunch of videos about keto, mitochondrial uncoupling and fasting my wieight went below what I had in 2018 so I can't even tell when was the last time I had this weight. My body fat is about 20%. I really enjoy these debates between different experts, scientists. I am definitely not a fitness guy who could go to the gym 3 times a week, somehow I manage to drag myself there twice a week.
Sometimes I eat a lot at events but if I don't eat a lot of carbs I barely gain weight after these events.
Everyone is correct! Now, focus on where you are today and the outcomes you would like to have in 1 week, 1 month, 6 months, 1 year, 5 years, 10 years and finally your target age. Using all this beautiful information, you put together a strategy that will insure those outcomes, which will include some periods of ultra low carbs, then low calories, then food quality, then finally high fiber, high protein, low saturated fat, reasonable calories and exercise based on the body look you want to have (ripped/jacked/lean/normal/etc). Depending on the outcomes you want, your timeline and where you’re starting will dictate how much or little of all these methods you will use. There is no such thing as the ONE right/best way for everyone, there is only the right/best way for you, right this moment based on the exact outcomes you want.
It's true that I stopped overeating/being hungry by eating under 50 carbs per day. I love my food plan, which includes big green salads with shrimp, tuna, sardines, salmon, etc., and "snack" now and then on walnuts, Brazil nuts and and cashews. I've learned to eat less of the nuts because they do have some carbs, but I originally lost thirty pounds quickly on the keto plan.. Now I am really looking at tightening up my car count (or rather down) to a strict 50 to take off another ten pounds. I have more energy on this plan, and it's been easy to amp up my Pilates, yoga and walking. I feel far less anxiety and more emotionally balanced since I got off the carbs. I also sleep better and truly, I almost never feel hungry (or hangry lol). I appreciate your analysis. Actually, I have learned from being in meetings with hundreds of compulsive eaters (including anorexics) that everyone's body is different. Some can and cannot eat this, or that. I am in remission from compulsive eating, have been for several years now, meaning the cravings are gone. I think that has to do with not eating sugar. (I do Stevia, and on occasion a tspn of Manuka honey, because, simply, it's a health benefit.
That's really wonderful, Martha - I'm thrilled to hear you're having so much success, across the board (not just physically).
I wish that these types of videos would include the very critical data on the ratio of fat/carb/proteins and what types. everyone in the "Low Carb" community sees the 5% or less carb number. if this is higher and still considered Low Carb, this has a great effect and certainly skews the findings. I really like your content, presentation, and style...please continue!
Ludwig, i lost 26 lbs reversing type 2 diabetes, with no intent or desire to lose wwight. I have always been too skinny for my hight. It took me 3 weeks to become fat adapted with stable ketones in the region of 1.2 to 2.0 mmols. The higjer satiety of low carb high fat and protien helped food cravings and enhanced cognition helped to stay the course as well as the health benifits of reversing long term diabetes.
Total mortality hits a minimum at about (for Americans) 10% higher weight than in the standard wight tables. Also, total mortality goes up about twice as fast for underweight vs. overweight. So, saying 140 lbs. is the standard weight for x height/age/sex, then 154 lbs = .90 relative mortality, 168 lbs = .95 relative, 182 lbs = 1.15 relative, while 140 lbs = 1.00 relative, 126 lbs. = 1.10 relative, 112 lbs. 1.32 relative (1.1 * 1.2). Numbers are illustrative, not an actuarial table.
I've been trying keto for the last month, and I have not left the basic 'calories in, calories out' model. What I'm learning is that the issue isn't necessarily carbs, it's all the processed food, which all contains either processed versions of carbs or oils. For example, ground beef is not necessarily the best food, but it beats breaded frozen chicken tenders all day. Bacon may be processed, but it has healthier fats and is still less processed than pancake mix.
pig fat is one that do not produce any toxic crap when used for frying
also you can balance high omega6 intake with low but regular omega3 intake life from fish offsetting the crap and feeling well again
I lost 12kg on a high-carb diet that included lots of processed food because I controlled my caloric intake.
from february 2023 i switched to keto as i started wearing cgm. my body fat composition dropped from 22 % to 18% 😊and the hay fever symptoms was in June also reduced 90% i also sleep less while having great energy. i m very pleased with my switch. this is a proper human diet. all others are not good for human
A little late to the party, but here's a story: after a heart attack at 37y old, I switched to a low fat diet along with a substantial reduction in ultra-processed food and reduced alcohol intake to about 3 drinks a week on average. At the time of my heart attack, I was obese at about 220lbs. I took up running for about 10 years, running about 150km / month. This resulted in moderate weight loss which was pretty frustrating. I suffered a lower back injury doing x-country skiing and this is where the real problems began. I couldn't run, much less walk for about 6 months and put on about 40lbs whilst on the low fat diet trying to lose weight. Through all of this, I was constantly hungry which resulted in eating more often, still following a low fat approach. I thought the low-card crowd was mostly nuts until a good friend whacked me upside the head and told me to try a low carb keto diet (he has lost about 50lbs himself.) In the fall of 2019, I tipped the scales at over 300lbs and this became the impetus. But it wasn't just the low carb diet - I also started intermittent fasting between 16 to 18 hours each day. The weight began to fall, and as I lost weight, I began to feel better and starting a walking program. From September 2020 to March 2021, I lost over 100lbs on a low carb keto diet with intermittent fasting and walking about 10km each day for a total of 120lbs since I started the program. There is a lot more to be said (keto diet wasn't all rosie ... cheese is my kryptonite and protein supplements caused satiety issues ...) but losing the weight was an eye-opener. I've read a ton of stuff in the past 3 years and I'm of the opinion that our general understanding of metabolic processes in the human body is in it's infancy. So, am I on Team Ludwig or Team Hall? Neither: the low carb keto definitely help me lose weight, but I'm not convinced I can live that way. We can't just focus on the diet itself, but also need to consider how to apply intermittent fasting and exercise and develop a complete healthy lifestyle. Thanks for your videos - they help to establish what we think we know, but more to the point, where our ignorance lies.
So these two doctors were at a convention in a big hotel. One of the convention rooms was chock full, standing room only, and they couldn't get in to see what was going on. One of the doctors said, "Hmm... It's full because more people keep going in than are coming out." And he was right. But the other doctor asked, "Why do so many people keep going in and why do they not come out"?
Never had an issue with weight (never had a huge appetite either) but I had to change my diet due to gut issues, so low carbs, low to no sugar. I am slowly transitioning back to see how much I can tolerate because my work outs are suffer too much. I am quite surprised how much bigger my appetite is now that I add carbs back
its like what you said - what puts you in a calorie deficit - that you can stick to
If it comes to deciding between strict interpretations of “calories in/calories out” vs “carb/insulin” model, I would say I’m in neither camp. Calories matter, and so does what you eat. But it’s probably safe to say that each proponent of these models is also not suggesting there aren’t moderating nuances involved.
wonderful! more please!
I like the broken GPS analogy.
Imagine you have a device that tells you your distance from your goal, but not the direction to go.
You ask an expert which way to go and after 40 or 50 years of following their advice you find you are further and further from your goal. At some point you have to take stock and just admit that they got it WRONG.
That is the situation with food / diet science's standard model. Low fat, low cholesterol, high carb ultra processed - all wrong.
Go back to historic practices. Breakfast like a king. Meat and or eggs for breakfast. Fewer cereals. Less sugar. Less ultra processed foods.
50 years of going in the wrong direction, you have to throw away the old map and turn around!
I think genetics and natural section are what is in fact paramount in whether someone will be fat or skinny. ppl from northern Norway are going be very different from ppl from the south Mediterranean area both put into the same situation and given the same food.
I think that we're picking fly shit out of pepper here. Our obesity rate has sky rocketed not because of some arcane biochemical debate, which I, personally love. It's because a vast number of people are shoving mega-quantities of Big Macs and Cocoa Puffs into their mouths on a daily basis. Madison Avenue has made these foods irrationally attractive. People walk around with their daily 450 calorie Starbucks 14-word long beverage. Rarely will you hear any of these people debating the Hall-Ludwig controversy. People are treated like cats with a laser pointer. Until we beak people out of their Mega-stupor about food, the details won't matter.
It took me about 90-180 days before I actually was able to lose weight on ad libidum keto. Like many others, going from 275 to about 230 was pretty easy once it started, but after that I had to use both serious time limits (usually OMAD) and being absolutely meticulous with Cronometer.
Did anyone study the chemicals in fast food? I hate fast food but on the rare occasions I go with my husband I experienced a craving I did not understand, I could really feel mouth water even though I don’t like this kind of food. There must be some addiction making chemicals in there!
fast food and junk food are scientifically designed to be highly palatable and non-satiating. hence, the allure...
fortunately for me, i can resist everything.................. except temptation.
And in the book the hungry brain, the author sites studies that show that the body will raise its setpoint range in response to refined foods, make King them less satiating. It seems counterintuitive, but that’s what the stats show.
I tend to follow the Drs Fung & Lustig models of all these metabolic theories.
I keep trying but can't get the correct relevant answers to fix my T2D
I’m curious even though I hope and pray I don’t need to go keto because I can’t get past 17 days and after already having lost 50 pounds without it, though I still have rather high body fat, I despise the idea of not eating some of the whole starchy foods that I love. I gave up desserts in 2020 and honestly don’t miss them, but I also went for I think about a year, not eating legumes or grains, and I have never stopped missing them. I also just got blood test back, and it barely made a dent in my A1c, though I am not even pre-diabetic. But I was very surprised to see that it made hardly any difference to cut out my spiking foods. But can’t imagine eating 70%+ fat. How high fat content did you go with and for how long?
@@oolala53 you can only brainwash yourself into hating carbs in general totally removing all temptations from around you
or come up with healthier replacement like using erithritol
there really isn't any other option and the decision will eventually hit you just harder
sometimes life sucks and unsucking it comes with inevitable effort
luckily we are humans we are masters of figuring out alternatives
but usually creating new problems 😂
Team Hall all the way. His conclusions are shared by other top researchers like Christopher Gardner. Also I trust Layne Norton, Peter Attia and Andy Galpin who are absolutely at the top of this field. Ludwig is just beating a dead horse imo... PS. Awesome vids. Came across your channel recently and I'm a fan. Would love for the pace to be a fit faster, but otherwise, you are an awesome science communicator. Thank you!
PS. I'd also bet on highly processed foods being a major issue.
I eat less often on keto diet . I don't eat three meals a day mostly I eat once a day. I eat low carb veggies and salad every day and I have lost 40 pounds in a little over 3 months. from size 38 pants to 32. when I was eating hi carb diet I was hungry a lot more ate many times a day lot of snacks between meals no more snacking b/c I am just not hungry on low carb.
I am a Type II diabetic. I am convinced that I am genetically predisposed to carbohydrate intolerance. I am a biologist and chemist. so I am familiar with scientific method. In my personal study, (N=1), I found that FOR ME restricting carbs is the key to weight control and some degree of metabolically appropriate reaction to food intake. For me, and I suspect, many other Type II diabetics, there is no question that carbs cause metabolic disfunction, and carb restriction is the key to weight control and normal, or close to normal blood glucose and A1c values. The degree of carbohydrate restriction required is very dependent on individual genetic composition, but in general, our typical American diet of the past 50 years or so contains far too many carbs for even metabolically healthy individuals. Fast food and processed food is, in my opinion the key to the obesity epidemic.
I've been studying and reading about nutrition for about 35 years. I didn't believe in the conventional model back in the the late 80's. Likewise the food pyramid in my belief was sold to the highest bidders and apparently the wheat lobby bought the biggest piece.
In your “Dr. Hall Responds” chapter you state that there is a +135 or +70 calorie use but don’t say “per what”. Per meal, per day, per week? Even. +70 calorie deficit per day could result in significant weight loss over time.
70 kcals/day differential is actually HUGE over decadal time periods. That's about 7lbs/year.
50 years ago. Highly bioavailable carbohydrates simply did not exist in anywhere near the proportion that they do today.
The first highly processed food stuff to show up was refined wheat flour, bread and cereals. And it's all been downhill since. Now then maybe merely correlation and not causality. But if you've tried to take on a low carb diet, you know how hard it is to avoid these foodstuffs with what's available today.
It would be interesting to see the results of the long-term study showing weight gain, /weight loss effects of two groups of people, one being those who ate a so-called modern diet and those who ate nothing but "real" food.
The real question is how good the results are in the real world. How easy is the diet to follow? How well does the diet play into positive feedback loops, etc.