This is spot on. Been eating this way for past 2.5 years. Beef, pork, LOTS OF VENISON, fish, and chicken. Fresh vegetables, beans, cabbage, tomatoes, fruits, apples, pears, banana, grapes etc. Lots of pecans, and peanuts. Minimal processed grains or bread. I've started intermittent fasting 20-22 hrs a day last 6 months and eat 3000-3500 calories a day once per day. Once per week I throw in a 36-48 hr fast. Lost 100 pounds and keep losing. This is spot on. Good video
No oatmeal. I try to eat less than 150 grams of carbs per day. Most days it's 100-120. I eat 647 bread, and my guilty pleasure is pringles or doritos, with occasional pasta. That's pretty much the only processed carbs I eat. To me oatmeal isn't very filling. I can eat 500-600 calories pretty quick and be hungry a hr later. Take the same calories from say eggs, ( that would be 8 eggs) and stay full. But to each his own. I love rice, and eat it 1 or 2 times a week. 70 some grams of carbs in a cup. If you like oatmeal eat it, just limit your carb intake. Good luck
"I've started intermittent fasting 20-22 hrs a day last 6 months and eat 3000-3500 calories a day once per day. Once per week I throw in a 36-48 hr fast." This sound absolutely insane. If it works for you, then kudos, I guess. But seems really unreasonable and possibly unhealthy.
This was the only thing that worked for me. I struggled with weight loss for years despite eating 1100 calorie diets, meticulously tracking every meal, cardio 6 days a week etc. My metabolism tanked, I was always starving and I couldn't shift the scales after years. I'd had enough until last month when I pivoted to a protein/fibre focused diet, swapped my cardio for weights just 3 days per week with no running/cardio yet I've dropped 1 kg in under two weeks. No longer feeling hungry or deprived and specifically i'm losing body fat %. It truly is not all about calories in calories out. There's way more to it.
Yes! This worked for me. Frustrated, I quit all dieting and tracking macros. Told myself to just eat intuitively and eat as much healthy food as I wanted. Didnt try to lose weight. But, guess what? I lost more than when I was dieting and tracking.😊
I think the "golden lightbulb" moment for me was when I just assumed the government was lying with the food pyramid to sell more crops for lobbyists, and instead tried to imagine how our evolutionary ancestors survived before industrial agriculture.
@@MrSinister718 We are meant to eat mostly meat and veggies, with some fruit here and there. We definitely aren't meant to eat bread, pasta, cookies, cakes, soda, or highly processed foods.
@@MrSinister718I mostly eat high quality sources of protein like eggs, beef, fish and poultry. Also Greek yogurt and cottage cheese too....Lots of veggies, nuts, and some fruit and cheese.....organic natural peanut butter and berries too. No sugar or white flour any more....
i agree even if in a problematic country where i live like Brazil because it is too difficulty to be healthy.The price of natural good foods is too expensive
I appreciate your ongoing quest for nutrition, health, fitness and longevity. Embracing the research in real time and adjusting your perspectives accordingly is exceptional.
So when I started carnivore, I did whats been coined by Raymon Nazon as Priming. I basically feasted 3 times a day as much as I could, till I was stuffed, of ground beef, eggs, or ribeye steak depending on the meal. Long story short, I lost 20lbs in the 2 weeks I did it and actually felt muscles developing without excercise. Felt great. Im down 40lbs now staying carnivore. I do cycle in some carbs here and there and I feel amazing.
I have been doing this for my weight loss. Not restricting what I eat except over proceed foods and eating two complete meals until I feel full within a 6 -10 hour period and have maintained 40 pound weight loss for almost a year now.
One of the things I did not include was having a full meal with any sweets at the end. Often this was a small bowl of ice cream or fruit or dark chocolate above 70% or even a ginger chew moderation is the key.@@himmelnah369
First off, great video, 2nd time stamps please, and 3rd, please make a video on how to do this dilution calories and what food sources to eat like a whole food plan but as always thank you Thomas
The concept of increasing the intake of fiber and protein is indeed not new. However, the significance of this video is that it emphasizes the difference between simply restricting calories and an approach where calories are "diluted" by consuming more nutritious and less calorie-dense foods. Thomas focuses on how calorie dilution can impact metabolism, hunger levels, and nutrient absorption, potentially making this approach more sustainable and effective for long-term weight loss compared to just restricting calories. Thus, while the idea of increasing fiber and protein may be known, a detailed exploration and discussion of these concepts and their impacts on the body can provide deeper and more useful insights into how to best approach weight loss and healthy eating.
Agree I'm eating tons of fruits and still get lean. Eating low carbs like potato and rice and eating way more fruits and seriously easier to maintain 10-12 % year round !
I’ve been doing something similar, basically volume eating. With walking on the treadmill, this way of eating is helping me lose weight without feeling like I’m restricting.
Funny to me that the minute you referred to “food that you want” as pizza, cakes, and steak and I immediately sensed myself getting defensive and wanting to say that I only really want that steak but I’ve been doing Calorie dilution for about 5 months thanks in part to your videos and the way you inform us about benefits of certain foods. I just didn’t have a title for it but it’s made a huge difference in my life and I’ve been able to drop 121 lbs easily and my A1c went from 8 to 5.6 - thanks for giving it a name. I’ll try not to get bent out of shape when someone implies that I’d prefer sweets over protein and fiber.
This is 100% the way to go, really cool to see what I’ve been doing explained and promoted because I occasionally have doubts but I’ve been successful in achieving steady growth in muscle mass while maintaining decent gut health. I feel good, I like the way I look, and I eat with purpose with only rare interest in some “careful gluttony”.
🎯 Key Takeaways for quick navigation: 00:00 🍎 Introduction to Calorie Dilution vs. Calorie Restriction 01:09 🎤 Communication Challenges in Nutrition 02:06 🔄 The Contrast between Caloric Restriction and Calorie Dilution 03:14 🐁 The Mice Study on Caloric Restriction vs. Calorie Dilution 05:03 🧬 Genetic Implications of Different Dietary Methods 06:57 🌡️ Metabolic Rates in Different Diet Regimens 08:32 💭 Human Application and Final Thoughts 09:13 🍖 Caloric dilution aids in preserving lean body mass. 10:10 🥦 Nutrient-dense food promotes healthier weight loss. 10:53 🕰️ Calorie dilution might not be the best for longevity. 11:48 🥘 Advocacy for natural, unprocessed foods. Made with HARPA AI
❤ Yes ❤ This type Keto “Carnivore” lost 140lbs six yrs ago still in awesome shape Basically 1 ingredient real foods then do fasting 24, 36, or 72 hours
I just went Keto with a bunch of protein and every once in a while, I will throw in one Carb cheat meal every three or four days but I fast 20 hours every day and I lose whatever weight that I want. I went from 309LBs to 249LBs in 8 months but I have full control over what I eat. Walking 1-2 hours a day while fasting work’s amazing as well good luck to everyone but never quitting And consistency is the key! 👍
This is literally it dude. This is what I do sub 10% body fat I only eat the most nutrient dense food and am careful to push carbs around workouts and not too early in the day in order to curve cravings
This video gives me more confidence in my approach. Oddly enough, this is what I've been doing for over a year now, just kind of intuitively. I thought I was going to gain a bunch of weight. I did gain almost 10 lbs in a year, but I ate tons, I really ate a lot. However, I made a concerted effort to put good food in my body and intermittently fast here and there. I suspect I gained more than ideal, but it's probably because what I ate wasn't exactly all good food. Thanks for the video, Thomas.
@@Yasharahla7 I've carb cycled here and there, but for the most part, I try to keep carbs out. I've been actually doing carnivore lately, and I feel amazing.
@Thomas DeLauer OMG....... you nearly brought tears to my eyes, as somebody who developed an eating disorder from having a mother with eating disorders and having been put on diets since age 5, I can TOTALLY relate to this. The more diets I have tried the more weight I gained. But it all stems from that same feeling. I feel like now I finally know what I need to do to heal this imbalance within myself. THANK YOU 🙏🙏🙏
Hey Thomas, I think we all need a video with an example of what a month alternating calorie restriction and calorie dilution looks like. Could you please make that content for us? It’s kind of hard to visualize it from this explanation alone… thank you!
I’ve been trying to lose body fat and I never even thought of approaching eating this way. And this could be extremely beneficial for people like me who hate tracking their meals/macros. I will definitely be taking this approach
Well said! I can attest to this advice also - I have done a lot of adaptation to my diet and I generally just eat what I want throughout the day. But its good foods. No takeaway, no fast food. Home cooked seasoned proteins and some veg. I have a little bit of chocolate every other day or so, just for a 'feel good' kick. And I find I can treat myself to a little fizzy drink or a cider maybe once a week without really worrying. Maybe once a month, I'll splash and have a treat meal, usually with family. There's no real harm in small quantities, I believe. The thing is, my family see me 'not caring' about how much I eat, and eating until I'm full, and going out and enjoying a little walk on most days, and are astounded and confused at how I am losing (on average) 1.2kg a week! The things they don't realise? I eat proper meats (with dry seasoning not containing sugars!), I snack on unaltered Macadamia nuts, I keep my carb and sugars down to below 30g a day and I get my 10,000 steps a day in through walking, and I fast for 16 hours a day. I sleep for 8 hours a night on average, and I eat within this time also. It really isn't even hard. The hard part is LEARNING about this way of living, and then being brave enough to implement it.
This makes sense because I noticed that when I put collagen protein powder on top of my foods , I start to loose body fat and it also seems to negate the effects of desserts that I ate.
Fantastic video. When I did my diet a few years ago to lose around 60lbs, I didn't restrict my portions at all. I restricted what I ate and when I ate. Worked like a charm. Never let someone sell you the lie that "A calorie is a calorie."
@@Milkman3572000 My diet had several facets: 1. Only eat meat and veggies. No carbs, sugars, gluten, and moderate sodium. 2. Only drink water, black coffee, and unsweetened tea. 3. Eat at Noon, OMAD. (I only recommend OMAD for losing weight, not for lifestyle.) 4. Eat as much as I want until full, then stop. 5. Sleep and wake at the same time every day. 6. Include spicy food/seasonings to encourage metabolism. 7. Increase overall activity level. For me, this meant going on fast walks/light jogs to get my heart rate and respiration elevated for about 15-30 minutes, but I didn't have to work out at a gym or anything. Doing this, I had a goal to lose 5lbs/week and drop from almost 270 down to 220 in about 6 weeks. From there, I decided I was back to my "healthy" weight, and changed the direction of my diet to include modest carbs for energy (rice especially, avoid wheat/oat/corn) and to eat lighter meals a few times a day. Otherwise, the diet would probably work for anyone willing to stick to it and that doesn't have medical complications.
@@dawson0610 I’m glad you asked, I included berries because I eat eggplants, tomatoes and cucumbers as well. Those are all berries which are usually not considered fruits (but technically they are) :)
i was doing this really well a couple years ago. More stress has caused me to eat much more protein bars and stuff. I was in the best shape of my life when eating all day with things like sweet potatoes, carrots and honey, eggs, vegan sausage , apples, lettuce and bread and butter pickles, soups, smoothies here and there. The worst thing I'd eat were chicken fingers and bbq sauce here and there.
@@flaviomesquita1761 Nah? What’s Nah? Do you eat high carb foods? Have you had a CIMT scan? Have you had a coronary calcium scan? You may be in excellent shape outside but you might have the arteries of someone twice your age. This is what high insulin spikes do to you. This isn’t a theory it’s fact.
I remember seeing a study a while ago that showed the calories people ate on a day-to-day basis was very inconsistent, but the total mass of food they ate was steady. Stretching of the stomach is a powerful satiety signal. I'm not sure just replacing carbs with protein does the trick because both are 4 Kcal/g. But, adding foods that are high in fiber and water content is one way to take advantage of this effect.
Duh! We are herbivores! I keep trying to tell people. There is a reason why a person can go slam 30 wings and not get a satiety signal. But if they try to eat a salad they get full pretty quick. Now what people also done understand is that when you eat raw fruits and vegetables they pass through your system a lot faster than cooked food. So if you eat a piece of meat that's been cooked it's going to stay in your stomach longer because there's no natural enzymes because they've been destroyed, So your body has to produce all of the enzymes to break down that food. The same goes for cooked fruits and vegetables If you cook them it takes them longer to move through your system than if they were raw. If you eat raw vegetables you're going to get hungry sooner than if you eat cooked food.
No we aren't. By any stretch of any information. We are absolutely 100% omnivores@@superfinevids Also, we are what we are due to being able to cook food, we wouldn't be the humans we are today without fire and cooked foods. If we had continually ate only raw foods, we wouldn't have developed the brains we have today.
Sorry, but it's possible that every single thing you just said here is 100% wrong. 1) There is zero evidence anywhere that we are herbivores. We are omnivores, but specifically not in a "pigs are omnivores" way, but in a "dogs are omnivores" way - we're mainly carnivorous by evolution, with the adaptation that we can eat other things to get by. There are essential fats and proteins that we require to be fully healthy that are specifically only found in meat, like carnisine for example. For half a million years we were hunters. We became agrarian like 20,000 or so years ago, quite possibly mainly so we could get drunk lol 2) I have never heard of anyone being full on a salad and overeating on protein. It's just very difficult. Protein is literally the most filling nutrient you can eat. 3) cooked food is easier to digest, not harder. That's the point of cooking it, it's to make it more easily digestible. We evolved smaller stomachs requiring higher nutrient density foods as a trade off to allow a bigger brain, whereas Herbivores require big/multiple stomachs to process all that fibre and cellulose. Learning to cook our food was integral to this and it goes back to Homo Erectus, over 400,000 years ago. These things are supported by numerous robust studies and mountains of archaeological data. @@superfinevids
What Thomas mentioned here is probably the golden grail of health and longevity (What we know until now). It mimics how our ancestors lived. Whenever food was available, we ate as much as we wanted of meats, vegetables, some fruit, etc. But we also had periods of harsh lack of food where we had to fast for extended periods, so all of these studies make perfect sense.
What a bunch of BS. Our ancestors lived to 30-40 years. So basing diet of our ancestors as holy grail of longevity is total BS concept....feel free to search the topic
These made up "ancestor" stories don't help anybody. My ancestors all had uninterupted access to the plenty of the sea. Your ancestors lived through periodic famine. His ancestors discovered sweet potatoes, hers discovered seal blubber. Whatever we do now in a modern world has nothing to do with how some ancestor ate 3 million years ago, nor should it. Think of the mice in the study, the group that thrived was the one eating the human made up diet, not the group trying to "eat like their ancestors".
@@MrJhchristnot even 3 million years ago. Cillis come from americas. In 1500 AD there were no spicy chillies in India and today they eat it like they drinking water.
I eat the same foods everyday in different combinations. I eat 60g of fiber and 200-225g of protein a day. My meals are double the size of anyone I know. I consistently eat between 2,500-3,500 calories a day based on how fatigued I am. I lost 25 pounds and can now not track my food but know if I get all my protein and a ton of fiber in I cannot over eat. I eat massive amounts of salads and high fiber and protein foods. Very hard to become obese
This is basically what Ketogenic Diet looks like - you eat as much as you want but it must be dense in nutritions (meat, organ meat, eggs, cheese, etc). People on Ketogenic diets or on Carnivore do not exhibit hunger - so no rising Cortisol as a result. This is why on Ketogenic diets people tends to loose weigh despite no or modest caloric restriction compared to other diets. And this is why Keto and Carnivore are much easier to sustain.
My whole life has been messing with my head. I started dieting in elementary school per doctor's order. I haven't stopped, and I'm in my 40s. I've tried every diet, every way of eating, fasting you name it. Fasting works as long as I'm fasting. Once I eat the weight comes back. I exercise regularly 3-6 times a week. Cardio with weights and eat within my caloric weight loss range and I gain weight. I eat gluten free, dairy free, organic and whole foods. No one believes me when I tell them these things. I'm extremely frustrated and beyond depressed.
Your body likely holds onto & stores more food as fat because it’s in panic mode, from being restricted and also forced to work hard. It’s a natural survival instinct. You might be surprised, if you start letting yourself eat more nutritious food, especially protein (maybe experiment with eating a couple bigger meals a day, or eating more throughout the day), your body might relax and let go of some of that unnecessary fat. You have to be careful, especially if you’re a woman, around training your body too hard if it doesn’t have enough fuel, because you will just end up exhausted all the time. It’s like our bodies kinda hit a limit at some point where it’s like, yeah, you want me to do that? Give me more of what I need. Resistance / weight / body weight exercises are going to train your body to burn more energy the more muscle you have. Cardio is good for heart, but if let’s say you’re running 3-6 times a week, and restricting your diet too much or in the wrong way, you will burn out. I think something important to remember is, you can eat lower carb OR lower fat, but if it’s low carb AND low fat, your body will be screaming at you in protest. EDIT: your profile suggests your are a woman, so let me clarify and say - if you have a cycle, you expend more energy than normal, just by being, when you’re in the 1st half (week before & week of your period). Hence, your body will need more fuel at that point in time, especially if you’re working out, than in the 2nd half of your cycle. Also, be careful not to train too hard in the first half. Things like HIIT or long cardio workouts will deplete you of energy unnecessarily, like I said because of the extra energy expenditure that happens naturally. Try some strength training, if you must, but mostly just low-impact exercises like walking, Pilates, yoga, etc. during that first 2 weeks of your cycle.
You're simply eating more than you think. Our brains try and stay positive, but you are secret eating or eating more carbs and sugar than you think. Look at those ingredients
This reminds me of the Slimming World eating plan in the 1990’s. You were allowed to eat as much as you like of certain foods, I did really well with it back then. They changed it a few years later and I couldn’t stick to their new way. Looks like they were onto something, shame they changed it the way they did!
I have never counted my calories and have always eated as much as i want. I used to do that with whole foods and making everything from scratch. I live in Finland so we have good quality fresh food so it have been almost healthy way to live. But still i gained weight. But doing the same after starting keto lifestyle i have lost almost 40 lbs (18 kg) in seven months. I still eat as much i want and i never count calories.
I have a question.. so were the mice allowed to “graze” all day? Isn’t insulin being spiked several times a day ..and that’s what we need to avoid to fight insulin resistance….? Right? Thanks for the breakdown of the interesting study!!
That approach really works. I lost 10 kg of fat without counting calories and without hunger in five months. It works really well but most people are unwilling to do so because you need to stop eating or severely restric eating many things that taste great for life. No sugar, no ice cream, chocolate, pizza, bread, pasta, fatty meat, cheese, deserts, nobody wants to do that. I really don't want to get morbid obese so restricting good tasting food to avoid obesity is a trade off I'm willing to make. Lucky I do enjoy veggies, fruits and meat.
As I have heard from a holistic Dr, the body is smart. It seems that our cravings are more for nutrients than calories, hence the nutrient rich calorie diluted group experience less hunger. If you feed the body what it really needs for healthy function i.e. Protein for building/Fats for fuel/Nutrients for metabolism then quantity is not so much an issue. Which would also tie into how fasting (fasting is more about autophagy than caloric restriction) from time to time is helpful for eradicating waste, but not really detrimental to mass as long as it is not done too much.😊P.S. Hey Thomas curious to know why you have chosen the no.31 on your Hero's Project T-shirt?🤔I notice these things!
Diluting with protein might work for some people, but the easiest way to achieve this for those of us who don't get 200+ grams of protein a day is with.... cheap frozen steamed vegetables. I like the California blend of broccoli, cauliflower, and carrots. Toss a good creole spice on them and add them into your more portion controlled protein, carbs, and fat to make a power bowl. Incredibly filling, and even if you're adding a whole bag each day split into 2-3 meals, it's like $1 per bag from the frozen section. Cruciferous/brassica give you tummy troubles? Swap in whatever fibrous vegetable that you can stomach. Other veg that is good for this is green beans, pepper/onion blend, sugar snap peas (whole pod), or even stuff like crunchy baked kale or seaweed sheets. When I toss this in and cut my carb portion in half (or omit it entirely), I'm just as satisfied as I would have been with a full carb portion. Diluting with protein in power bowls could be achieved with an extra scrambled egg, canned chicken or tuna, or even something like unsweetened greek yogurt to act as a binding sauce.
THOMAS PLEASE DO A VIDEO ON HOW TO RECOVER GUT MICROBIOME AFTER A COURSE OF ANTIBIOTICS, SINGLE PROBIOTIC STRAIN FROM CAPSULES VS MULTIPLE STRAINS FROM PROBIOTIC FOOD
Personally as a medical microbiologist and herbalist, I found raw fermented foods worked best with a possible damaged microbiom. Pills simply can’t compete with the trillions of active bacteria present in the large intestine. Either make your own raw kefir or sauerkraut or buy it. Cultured for life is a great resource if you want to go that route.
If you consume more vegetables and plant matter, I would add spore forming probiotics and soil based probiotics to your regimen. The lacto and bifid aren't as good at breaking down the plant matter or whole food like nuts and peanuts.
At the end of may I went on a cut,all I ate was whole foods,without processed sugar or flour, didn't count my calories,I lost 15 pounds easily without being hungry,it's like a lot of doctors have said for decades,the reason we get fat is because of all the processed carbs,they are made to be very tasty so they increase our appetite by A LOT,when's the last time any of us binged just by eating meat,eggs,yogurt,vegetables,fruits😂
Interresting. Lets push further: is it possible that these results are linked with cortisol levels? With caloric restriction, maybe the body fuels more stress due to lack of food. With caloric dilution, maybe the body feels relaxed since all required nutrients are available. From my own experience, I can loose weight much easier when my perceived stress level is lower (I don’t have a cortisol measurement device).
In otherwise normal healthy people without a specific underlying disease, cortisol will not play any significant part in weight gain or weight loss. This is assuming you aren't morbidly obese, or unreasonably lean. Cortisol is WAY overblown in some circles of the fitness community as far as how it relates to weight loss.
@@mattwilson9293 Cortisol or not, some people are stress eaters, and some people are stress starvers. When my husband is having a bad week at work, he'll naturally stop eating out of stress and drop five pounds without even trying. It runs in his family - his sister and parents are the same way. Whereas when I get stressed out, my natural hunger levels dial up to 11 and I get the urge to bake or cook elaborate meals. Stress reduction techniques like exercise only help to a point. I'll wake up at 2AM with a knife in my gut from hunger when I'm at those levels of stress. It's why I ballooned up to almost 280 lbs when I had a terrible boss and a miserable job. Changing jobs to reduce my stress levels was a part of the lifestyle overhaul I did about eight years ago, and my new job had less stress and an office culture that encouraged everyone to take frequent walk breaks. Now I weigh almost half as much.
I was on this exact diet also, but i never ate fruits except for some canned pumpkin from time to time (yes its a fruit) with the good cinnamon and high fat plain greek yogurt sugar free . I did also a late night snack of chocolate 85% cocoa or higher with almonds, pecans and/or walnuts, black berries. No starchy veggies/root veggies processed meats and certainly not sugar or booze. (i did have beef jerky and kabassa from time to time). Canned sardines bone in skin on in spring water and beef liver are super are cheap and excellent in nutrition. All the protein i ate were mostly Grass Fed and at he very least Free Roam. Cheese, eggs, bacon anything green also is also great meal. But you have to keep the carbs down, and the good fats high. i went from 235 down to 167.
this video convinced me that tim feeris is a genius. his slow carb diet is basically this. and he came up with it 11 years ago in his book "Four hour chef" 😅
I'm leaner and more muscular than I've ever been: I never count calories. Just try and get 1hram of protein per pound of ideal weight and eat whole foods
You are right to be intense ... I follow you 100% ... I believe "fake" food was a good business strategy ... changes are coming ... Thanks for sharing your passion :))
This is exactly was has been working for me. Definined fasts for 20 hours once or twice a week. Then actually eat, real, whole food when I eat without working about restriction at that point.
Meat, potatoes, gravy, a few veggies everyday. Keeps me very satiated. Taters were cooled first for resistant starches. Fruit for dessert. I get too full to eat a surplus for extra lifting tho. Gravy makes everything taste good. I just do more walking.
It is confusing because the study for the calorie dilution is 10% protein, 35% carbs, 5% fat and 50% cellulose but video say eat more meat? Are we eating more meat or are we eating a lot more vegetables and fruits?
Thomas this video hits the nail on the head That’s i fast and dilute at times mixed and at 58 and been working on my body my whole life and as I learn more and more, I have finally change the composition of my body and that is the way I did it after all this time. I have been in decent shape my whole life, but at 58 I am in the best shape I have ever been because of intermittent fasting and calorie dilution it works for me bro. Great video.
A lot of good ideas! Made me think of the BROAD study! If you haven't read that study, I highly recommend reading it. It is a human trial all about calorie dilution. Now I'm gonna be nerdy and nitpick on your statement "there was no more nutrient density, it was just diluted calories" - in my perspective it wasn't just diluted calories, it was a high fiber low calorie diet. At least for humans I believe fiber is an under rated nutrient and if that also goes for the mice they actually did get more nutrients with less calories. The fibers in themselves might have had a specific effect on their metabolism on top of the calorie dilution. This could of course be the case with whatever they chose to dilute the calories with. Even if they only diluted the food with water. The difference would be that we don't have much research indicating that extra water above recommended intake has any beneficial effect on metabolism, but I would say that fiber absolutely does. Even in humans there are studies indicating that fiber can help heal metabolic disease, so I'm not surprised with the results of this study. Using protein to dilute your calorie intake seems like an impossible thing since if you exchange fat/carbs with protein calorie for calorie there will be no dilution. I do get your point on eating protein rich foodd, but I just think it would need some clarification. I'm guessing either you mean to say that protein is more satiating calorie for calorie or you mean specifically that replacing fatty/sugary foods with lean protein rich foods will give you less calories per gram/mL of food, i.e. calorie dilution. Just to clarify, calorie dilution is a big part of the reasons why health orgs around the world has been pushing for low fat alternatives to combat obesity approx the last 60 years. Some might argue that it hasn't been an effective advice, and maybe fiber is the missing piece (apart from people not following the advice). Just look at the BROAD study. Might be the most successful diet intervention for weight loss so far, seeing how many of the participants kept the lost weight off a year after the intervention even though they were only taught calorie dilution by low fat high fiber meals and not calorie restriction. Thanks for sharing this study!
would you please do a video on the best dairy free protein shakes and the best whey protein sir? We newbies are confused on what to purchase.I struggle to get my protein in and i use protein shakes to assist me with hitting my macros
Went on a vegan diet a few years ago, got fater. Went on a raw vegan diet and got literally thin. It is true, you can eat tons of low caloric foods and loose weight and feel well. Now im eating meat cheese eggs and veggies, im not as slim as back then, but still satisfied
@@noellabella2 My other comment seems to have disappeared. Grabbed my recipe from fb. Perhaps posting my instagram link was NG Sourdough starter: 1 part water 1 part flour of some type (this time rye, but can be anything) Feed daily and grow at room temperature with the same portions for a week or two until bubbly doubling after feeding. Starter can be feed weekly afterwards if kept in fridge or daily if kept out. Strawberry rye protein sourdough rolls 150g sour dough starter fed with rye 260g warm water 25g olive oil 105g protein powder 100g graham 300g bread flour 10g salt 80g mixed seeds 25 rolls 23 minutes at 300°C
As someone who has had both an overactive thyroid and a under active thyroid, it’s crazy what just matabolism does with or without eating a healthy diet, or Cals or exercise. Skinny when over, puffer when underacthve Hashimoto’s with or without medication.
Hi, I have 2 question about alternate day fasting: 1. Do I need to "compensate" the protein that I didnt ate while fasting 36 hours in the next or prior day? ex: If i eat normally , I'll eat 150 grams of protein per day , that means 950 grams of protein per week If I'm doing alternat day fasting, lets say I eat 4 days, do i need to eat 950/4 grams of protein per day or do i need to keep eating 150 grams in those days 2. How much training should you do to prevent muscle loss while fasting? Do I need to train to failure or just to train almost every muscle in my body?
How is this not dieting, Thomas? You are changing what you eat and losing weight. This is what the book, Volumetrics was about. The volumetrics diet was first published in 1999, and it is all about changing your diet to a base of nutrient dense but low calorie foods. This IS dieting, Thomas.
What about slower digestion in the calorie dilution group because of the fiber . Also if some of the fiber is soluble, that could be beneficial for the gut biome.
If I have cream in my coffee is that considered breaking my fast ? Most likely I would say yes but just want to hear other thoughts on this as I like to wake up with only weather the first hour and then coffee then more water then a 8 to 10 kilometre walk which takes me 90 minutes then water and then more coffee and I will eat around 3 pm which gives me about 17 hrs with no food other then the cream in my coffee and a little monk fruit sweetener. Am I getting benefits from this routine?
from my experience most fast food and prepackaged meals have that macro ratio of equal protein to fat always higher carbs. I find this ratio to be the most unintelligent ratio that could pass as making sense, any less protein would be obviously ridiculous.
I looked into zero calorie foods for a while, seems interesting stuff so low in calories the yield is negative because it requires more to digest it than what you get from it.
After watching your video, I have not heard answers to the most basic questions about calorie dilution. Carbs are fine? Should fat be limited? Ketosis is not needed to lose weight? “We were wrong” about what? Counting calories? Since when do we count calories - have you abandoned Keto entirely? Wouldn’t eating carbs wreck blood glucose levels for (type 2) diabetics? These are the questions that must be answered if you’re going to apply this to humans.
It might be useful to know that some of the healthiest populations in the world eat pretty high carb. They just eat more fruit, whole grains, and beans... NOT pretzels, poptarts, pizza, and Mac and cheese.
This is spot on.
Been eating this way for past 2.5 years. Beef, pork, LOTS OF VENISON, fish, and chicken.
Fresh vegetables, beans, cabbage, tomatoes, fruits, apples, pears, banana, grapes etc.
Lots of pecans, and peanuts.
Minimal processed grains or bread.
I've started intermittent fasting 20-22 hrs a day last 6 months and eat 3000-3500 calories a day once per day.
Once per week I throw in a 36-48 hr fast.
Lost 100 pounds and keep losing. This is spot on.
Good video
Do you eat oatmeal?
No oatmeal. I try to eat less than 150 grams of carbs per day. Most days it's 100-120. I eat 647 bread, and my guilty pleasure is pringles or doritos, with occasional pasta. That's pretty much the only processed carbs I eat.
To me oatmeal isn't very filling. I can eat 500-600 calories pretty quick and be hungry a hr later. Take the same calories from say eggs, ( that would be 8 eggs) and stay full. But to each his own. I love rice, and eat it 1 or 2 times a week. 70 some grams of carbs in a cup. If you like oatmeal eat it, just limit your carb intake.
Good luck
@@centralvafarmerhave you ever tried carnivore ?
similar for me, definitive increase in health :}
"I've started intermittent fasting 20-22 hrs a day last 6 months and eat 3000-3500 calories a day once per day.
Once per week I throw in a 36-48 hr fast."
This sound absolutely insane. If it works for you, then kudos, I guess. But seems really unreasonable and possibly unhealthy.
This was the only thing that worked for me. I struggled with weight loss for years despite eating 1100 calorie diets, meticulously tracking every meal, cardio 6 days a week etc. My metabolism tanked, I was always starving and I couldn't shift the scales after years. I'd had enough until last month when I pivoted to a protein/fibre focused diet, swapped my cardio for weights just 3 days per week with no running/cardio yet I've dropped 1 kg in under two weeks. No longer feeling hungry or deprived and specifically i'm losing body fat %. It truly is not all about calories in calories out. There's way more to it.
1 kg?
Consuming less calorie-dense foods = calorie restriction = calories in calories out
What carbs did you eat? And did you lower carbs or fats?
Yes! This worked for me. Frustrated, I quit all dieting and tracking macros. Told myself to just eat intuitively and eat as much healthy food as I wanted. Didnt try to lose weight. But, guess what? I lost more than when I was dieting and tracking.😊
I think the "golden lightbulb" moment for me was when I just assumed the government was lying with the food pyramid to sell more crops for lobbyists, and instead tried to imagine how our evolutionary ancestors survived before industrial agriculture.
So whats healthy?
@@MrSinister718
We are meant to eat mostly meat and veggies, with some fruit here and there. We definitely aren't meant to eat bread, pasta, cookies, cakes, soda, or highly processed foods.
@@MrSinister718I mostly eat high quality sources of protein like eggs, beef, fish and poultry. Also Greek yogurt and cottage cheese too....Lots of veggies, nuts, and some fruit and cheese.....organic natural peanut butter and berries too. No sugar or white flour any more....
i agree even if in a problematic country where i live like Brazil because it is too difficulty to be healthy.The price of natural good foods is too expensive
I appreciate your ongoing quest for nutrition, health, fitness and longevity. Embracing the research in real time and adjusting your perspectives accordingly is exceptional.
So when I started carnivore, I did whats been coined by Raymon Nazon as Priming. I basically feasted 3 times a day as much as I could, till I was stuffed, of ground beef, eggs, or ribeye steak depending on the meal. Long story short, I lost 20lbs in the 2 weeks I did it and actually felt muscles developing without excercise. Felt great. Im down 40lbs now staying carnivore. I do cycle in some carbs here and there and I feel amazing.
Carnivore is the best !!! Effortless
I have been doing this for my weight loss. Not restricting what I eat except over proceed foods and eating two complete meals until I feel full within a 6 -10 hour period and have maintained 40 pound weight loss for almost a year now.
Hello , If you were hungry for sweets, when did you incorporate them?
One of the things I did not include was having a full meal with any sweets at the end. Often this was a small bowl of ice cream or fruit or dark chocolate above 70% or even a ginger chew moderation is the key.@@himmelnah369
First off, great video, 2nd time stamps please, and 3rd, please make a video on how to do this dilution calories and what food sources to eat like a whole food plan but as always thank you Thomas
The concept of increasing the intake of fiber and protein is indeed not new. However, the significance of this video is that it emphasizes the difference between simply restricting calories and an approach where calories are "diluted" by consuming more nutritious and less calorie-dense foods.
Thomas focuses on how calorie dilution can impact metabolism, hunger levels, and nutrient absorption, potentially making this approach more sustainable and effective for long-term weight loss compared to just restricting calories.
Thus, while the idea of increasing fiber and protein may be known, a detailed exploration and discussion of these concepts and their impacts on the body can provide deeper and more useful insights into how to best approach weight loss and healthy eating.
ok chatgpt
@@descai10 you're welcome mr. Holmes
Nice summary, but don't forget to turn it in to your professor for credit.
Consuming less calorie-dense food = restricting calories
@@luiscervantes7253
To a point, but the purpose is more to increase nutritional intake than to simply reduce caloric intake.
Agree, this is the easiest way to lean out without eating less, IMO. Thank you for sharing Thomas!
Agree I'm eating tons of fruits and still get lean. Eating low carbs like potato and rice and eating way more fruits and seriously easier to maintain 10-12 % year round !
@@gregthomas6637What??? lol... Potatoes and rice aren't low carbs. Neither are fruits.
@@Psych1_- I know and it's working
I’ve been doing something similar, basically volume eating. With walking on the treadmill, this way of eating is helping me lose weight without feeling like I’m restricting.
@@munkee21 Good to hear that Bro !
Same here ! Zone 2 + resistance workout + tons of fruits + less complex carbs = more leaner body
Funny to me that the minute you referred to “food that you want” as pizza, cakes, and steak and I immediately sensed myself getting defensive and wanting to say that I only really want that steak but I’ve been doing Calorie dilution for about 5 months thanks in part to your videos and the way you inform us about benefits of certain foods. I just didn’t have a title for it but it’s made a huge difference in my life and I’ve been able to drop 121 lbs easily and my A1c went from 8 to 5.6 - thanks for giving it a name. I’ll try not to get bent out of shape when someone implies that I’d prefer sweets over protein and fiber.
This is 100% the way to go, really cool to see what I’ve been doing explained and promoted because I occasionally have doubts but I’ve been successful in achieving steady growth in muscle mass while maintaining decent gut health. I feel good, I like the way I look, and I eat with purpose with only rare interest in some “careful gluttony”.
🎯 Key Takeaways for quick navigation:
00:00 🍎 Introduction to Calorie Dilution vs. Calorie Restriction
01:09 🎤 Communication Challenges in Nutrition
02:06 🔄 The Contrast between Caloric Restriction and Calorie Dilution
03:14 🐁 The Mice Study on Caloric Restriction vs. Calorie Dilution
05:03 🧬 Genetic Implications of Different Dietary Methods
06:57 🌡️ Metabolic Rates in Different Diet Regimens
08:32 💭 Human Application and Final Thoughts
09:13 🍖 Caloric dilution aids in preserving lean body mass.
10:10 🥦 Nutrient-dense food promotes healthier weight loss.
10:53 🕰️ Calorie dilution might not be the best for longevity.
11:48 🥘 Advocacy for natural, unprocessed foods.
Made with HARPA AI
❤ Yes ❤ This type Keto “Carnivore” lost 140lbs six yrs ago still in awesome shape Basically 1 ingredient real foods then do fasting 24, 36, or 72 hours
Good for you!!! 💥
@@teejay1650 Thank you ❤
Awesome Nancy. Congrats
I just went Keto with a bunch of protein and every once in a while, I will throw in one Carb cheat meal every three or four days but I fast 20 hours every day and I lose whatever weight that I want. I went from 309LBs to 249LBs in 8 months but I have full control over what I eat. Walking 1-2 hours a day while fasting work’s amazing as well good luck to everyone but never quitting And consistency is the key! 👍
Amazing bro keep it up
Have you tried carnivore ?
This is literally it dude. This is what I do sub 10% body fat I only eat the most nutrient dense food and am careful to push carbs around workouts and not too early in the day in order to curve cravings
Curb* cravings.
It seems so straight forward but 60 years of garbage dietary guidelines have nearly destroyed our health...
This video gives me more confidence in my approach. Oddly enough, this is what I've been doing for over a year now, just kind of intuitively. I thought I was going to gain a bunch of weight. I did gain almost 10 lbs in a year, but I ate tons, I really ate a lot. However, I made a concerted effort to put good food in my body and intermittently fast here and there. I suspect I gained more than ideal, but it's probably because what I ate wasn't exactly all good food. Thanks for the video, Thomas.
Did you eat carbs?
@@Yasharahla7 I've carb cycled here and there, but for the most part, I try to keep carbs out. I've been actually doing carnivore lately, and I feel amazing.
@@nickbuis3307 Was carbs part of your meals when you posted your comment on your experience?
@Thomas DeLauer OMG....... you nearly brought tears to my eyes, as somebody who developed an eating disorder from having a mother with eating disorders and having been put on diets since age 5, I can TOTALLY relate to this. The more diets I have tried the more weight I gained. But it all stems from that same feeling. I feel like now I finally know what I need to do to heal this imbalance within myself. THANK YOU 🙏🙏🙏
So as repeated by many scientists in recent years, the most important thing is quality of food (whole foods vs ultraprocessed foods).
Hey Thomas, I think we all need a video with an example of what a month alternating calorie restriction and calorie dilution looks like. Could you please make that content for us? It’s kind of hard to visualize it from this explanation alone… thank you!
well said, I literally just made a comment on how do we actually do it.
I’ve been trying to lose body fat and I never even thought of approaching eating this way. And this could be extremely beneficial for people like me who hate tracking their meals/macros. I will definitely be taking this approach
I saw a comment that summed it up really succinctly: prioritise protein, limit starch and sugar, choose healthy fats and fruit/veg.
How'd it go
Well said! I can attest to this advice also - I have done a lot of adaptation to my diet and I generally just eat what I want throughout the day. But its good foods. No takeaway, no fast food. Home cooked seasoned proteins and some veg. I have a little bit of chocolate every other day or so, just for a 'feel good' kick. And I find I can treat myself to a little fizzy drink or a cider maybe once a week without really worrying. Maybe once a month, I'll splash and have a treat meal, usually with family. There's no real harm in small quantities, I believe.
The thing is, my family see me 'not caring' about how much I eat, and eating until I'm full, and going out and enjoying a little walk on most days, and are astounded and confused at how I am losing (on average) 1.2kg a week! The things they don't realise? I eat proper meats (with dry seasoning not containing sugars!), I snack on unaltered Macadamia nuts, I keep my carb and sugars down to below 30g a day and I get my 10,000 steps a day in through walking, and I fast for 16 hours a day. I sleep for 8 hours a night on average, and I eat within this time also.
It really isn't even hard. The hard part is LEARNING about this way of living, and then being brave enough to implement it.
This is how we are suppose to eat. Simple 😊
This makes sense because I noticed that when I put collagen protein powder on top of my foods , I start to loose body fat and it also seems to negate the effects of desserts that I ate.
Steak can serve this function. It is volume and nutrient, dense, but energy intensive to pull those nutrients out of it.
Fantastic video. When I did my diet a few years ago to lose around 60lbs, I didn't restrict my portions at all. I restricted what I ate and when I ate. Worked like a charm. Never let someone sell you the lie that "A calorie is a calorie."
What and WHEN? One meal a day?
@@Milkman3572000
My diet had several facets:
1. Only eat meat and veggies. No carbs, sugars, gluten, and moderate sodium.
2. Only drink water, black coffee, and unsweetened tea.
3. Eat at Noon, OMAD. (I only recommend OMAD for losing weight, not for lifestyle.)
4. Eat as much as I want until full, then stop.
5. Sleep and wake at the same time every day.
6. Include spicy food/seasonings to encourage metabolism.
7. Increase overall activity level. For me, this meant going on fast walks/light jogs to get my heart rate and respiration elevated for about 15-30 minutes, but I didn't have to work out at a gym or anything.
Doing this, I had a goal to lose 5lbs/week and drop from almost 270 down to 220 in about 6 weeks. From there, I decided I was back to my "healthy" weight, and changed the direction of my diet to include modest carbs for energy (rice especially, avoid wheat/oat/corn) and to eat lighter meals a few times a day. Otherwise, the diet would probably work for anyone willing to stick to it and that doesn't have medical complications.
A calorie is a calorie. The basic math always works. Calories In < Calories Out = weight loss.
@@PhonySopran0
Your "basic math" isn't how the body works, especially with regard to nutrition.
@@AlbinosaurusR3Xit's how physics works
For me what works the best, is to eat anything I want with a twist: my carbohydrates are only from fresh fruits and berries.
Aren't berries fruit? lol
That’s good also 😊
@@dawson0610 I’m glad you asked, I included berries because I eat eggplants, tomatoes and cucumbers as well. Those are all berries which are usually not considered fruits (but technically they are) :)
i was doing this really well a couple years ago. More stress has caused me to eat much more protein bars and stuff. I was in the best shape of my life when eating all day with things like sweet potatoes, carrots and honey, eggs, vegan sausage , apples, lettuce and bread and butter pickles, soups, smoothies here and there. The worst thing I'd eat were chicken fingers and bbq sauce here and there.
You were in the best shape of your life externally. What are you like internally? Those heavy insulin spikes may have done a number on your arteries.
@@dontfit6380 Nah
@@flaviomesquita1761 Nah? What’s Nah? Do you eat high carb foods? Have you had a CIMT scan? Have you had a coronary calcium scan? You may be in excellent shape outside but you might have the arteries of someone twice your age. This is what high insulin spikes do to you. This isn’t a theory it’s fact.
I remember seeing a study a while ago that showed the calories people ate on a day-to-day basis was very inconsistent, but the total mass of food they ate was steady. Stretching of the stomach is a powerful satiety signal. I'm not sure just replacing carbs with protein does the trick because both are 4 Kcal/g. But, adding foods that are high in fiber and water content is one way to take advantage of this effect.
Duh! We are herbivores! I keep trying to tell people. There is a reason why a person can go slam 30 wings and not get a satiety signal. But if they try to eat a salad they get full pretty quick. Now what people also done understand is that when you eat raw fruits and vegetables they pass through your system a lot faster than cooked food. So if you eat a piece of meat that's been cooked it's going to stay in your stomach longer because there's no natural enzymes because they've been destroyed, So your body has to produce all of the enzymes to break down that food. The same goes for cooked fruits and vegetables If you cook them it takes them longer to move through your system than if they were raw. If you eat raw vegetables you're going to get hungry sooner than if you eat cooked food.
No we aren't. By any stretch of any information. We are absolutely 100% omnivores@@superfinevids
Also, we are what we are due to being able to cook food, we wouldn't be the humans we are today without fire and cooked foods. If we had continually ate only raw foods, we wouldn't have developed the brains we have today.
@@superfinevidswe are omnivore
Sorry, but it's possible that every single thing you just said here is 100% wrong.
1) There is zero evidence anywhere that we are herbivores. We are omnivores, but specifically not in a "pigs are omnivores" way, but in a "dogs are omnivores" way - we're mainly carnivorous by evolution, with the adaptation that we can eat other things to get by. There are essential fats and proteins that we require to be fully healthy that are specifically only found in meat, like carnisine for example. For half a million years we were hunters. We became agrarian like 20,000 or so years ago, quite possibly mainly so we could get drunk lol
2) I have never heard of anyone being full on a salad and overeating on protein. It's just very difficult. Protein is literally the most filling nutrient you can eat.
3) cooked food is easier to digest, not harder. That's the point of cooking it, it's to make it more easily digestible. We evolved smaller stomachs requiring higher nutrient density foods as a trade off to allow a bigger brain, whereas Herbivores require big/multiple stomachs to process all that fibre and cellulose. Learning to cook our food was integral to this and it goes back to Homo Erectus, over 400,000 years ago.
These things are supported by numerous robust studies and mountains of archaeological data. @@superfinevids
@@superfinevids lmfao 🤣 you're blown bruhhh
What Thomas mentioned here is probably the golden grail of health and longevity (What we know until now). It mimics how our ancestors lived. Whenever food was available, we ate as much as we wanted of meats, vegetables, some fruit, etc. But we also had periods of harsh lack of food where we had to fast for extended periods, so all of these studies make perfect sense.
What a bunch of BS. Our ancestors lived to 30-40 years. So basing diet of our ancestors as holy grail of longevity is total BS concept....feel free to search the topic
These made up "ancestor" stories don't help anybody. My ancestors all had uninterupted access to the plenty of the sea. Your ancestors lived through periodic famine. His ancestors discovered sweet potatoes, hers discovered seal blubber. Whatever we do now in a modern world has nothing to do with how some ancestor ate 3 million years ago, nor should it. Think of the mice in the study, the group that thrived was the one eating the human made up diet, not the group trying to "eat like their ancestors".
@@MrJhchristnot even 3 million years ago. Cillis come from americas. In 1500 AD there were no spicy chillies in India and today they eat it like they drinking water.
I eat the same foods everyday in different combinations. I eat 60g of fiber and 200-225g of protein a day. My meals are double the size of anyone I know. I consistently eat between 2,500-3,500 calories a day based on how fatigued I am. I lost 25 pounds and can now not track my food but know if I get all my protein and a ton of fiber in I cannot over eat.
I eat massive amounts of salads and high fiber and protein foods. Very hard to become obese
This is basically what Ketogenic Diet looks like - you eat as much as you want but it must be dense in nutritions (meat, organ meat, eggs, cheese, etc). People on Ketogenic diets or on Carnivore do not exhibit hunger - so no rising Cortisol as a result. This is why on Ketogenic diets people tends to loose weigh despite no or modest caloric restriction compared to other diets. And this is why Keto and Carnivore are much easier to sustain.
My whole life has been messing with my head. I started dieting in elementary school per doctor's order. I haven't stopped, and I'm in my 40s. I've tried every diet, every way of eating, fasting you name it. Fasting works as long as I'm fasting. Once I eat the weight comes back. I exercise regularly 3-6 times a week. Cardio with weights and eat within my caloric weight loss range and I gain weight. I eat gluten free, dairy free, organic and whole foods. No one believes me when I tell them these things. I'm extremely frustrated and beyond depressed.
If you weren't consuming carbs/ sugar you wouldn't have any issues, it's that simple.
@@1yellownbluewhere did she say she was eating sugar?
Your body likely holds onto & stores more food as fat because it’s in panic mode, from being restricted and also forced to work hard. It’s a natural survival instinct. You might be surprised, if you start letting yourself eat more nutritious food, especially protein (maybe experiment with eating a couple bigger meals a day, or eating more throughout the day), your body might relax and let go of some of that unnecessary fat. You have to be careful, especially if you’re a woman, around training your body too hard if it doesn’t have enough fuel, because you will just end up exhausted all the time. It’s like our bodies kinda hit a limit at some point where it’s like, yeah, you want me to do that? Give me more of what I need. Resistance / weight / body weight exercises are going to train your body to burn more energy the more muscle you have. Cardio is good for heart, but if let’s say you’re running 3-6 times a week, and restricting your diet too much or in the wrong way, you will burn out. I think something important to remember is, you can eat lower carb OR lower fat, but if it’s low carb AND low fat, your body will be screaming at you in protest.
EDIT: your profile suggests your are a woman, so let me clarify and say - if you have a cycle, you expend more energy than normal, just by being, when you’re in the 1st half (week before & week of your period). Hence, your body will need more fuel at that point in time, especially if you’re working out, than in the 2nd half of your cycle. Also, be careful not to train too hard in the first half. Things like HIIT or long cardio workouts will deplete you of energy unnecessarily, like I said because of the extra energy expenditure that happens naturally. Try some strength training, if you must, but mostly just low-impact exercises like walking, Pilates, yoga, etc. during that first 2 weeks of your cycle.
Check out Dr Robert Lustig’s work. Hang in there!
You're simply eating more than you think. Our brains try and stay positive, but you are secret eating or eating more carbs and sugar than you think. Look at those ingredients
This reminds me of the Slimming World eating plan in the 1990’s. You were allowed to eat as much as you like of certain foods, I did really well with it back then. They changed it a few years later and I couldn’t stick to their new way. Looks like they were onto something, shame they changed it the way they did!
This is why a whole foods diet makes you lose weight. High nutrient density with diluted calories. Eat up!
I have never counted my calories and have always eated as much as i want. I used to do that with whole foods and making everything from scratch. I live in Finland so we have good quality fresh food so it have been almost healthy way to live. But still i gained weight. But doing the same after starting keto lifestyle i have lost almost 40 lbs (18 kg) in seven months. I still eat as much i want and i never count calories.
I have a question.. so were the mice allowed to “graze” all day? Isn’t insulin being spiked several times a day ..and that’s what we need to avoid to fight insulin resistance….? Right? Thanks for the breakdown of the interesting study!!
OMGosh, you did it again! TRUTH! THANK YOU!👏🏾👏🏾👏🏾👏🏾👏🏾
I haven't heard it put this way but it makes so much sense. I eat a lot of nutrient dense food and do well not feeling deprived. Right on Thomas.
Thanks for this knowledge ❤️🔥
That approach really works. I lost 10 kg of fat without counting calories and without hunger in five months. It works really well but most people are unwilling to do so because you need to stop eating or severely restric eating many things that taste great for life. No sugar, no ice cream, chocolate, pizza, bread, pasta, fatty meat, cheese, deserts, nobody wants to do that.
I really don't want to get morbid obese so restricting good tasting food to avoid obesity is a trade off I'm willing to make. Lucky I do enjoy veggies, fruits and meat.
As I have heard from a holistic Dr, the body is smart. It seems that our cravings are more for nutrients than calories, hence the nutrient rich calorie diluted group experience less hunger. If you feed the body what it really needs for healthy function i.e. Protein for building/Fats for fuel/Nutrients for metabolism then quantity is not so much an issue. Which would also tie into how fasting (fasting is more about autophagy than caloric restriction) from time to time is helpful for eradicating waste, but not really detrimental to mass as long as it is not done too much.😊P.S. Hey Thomas curious to know why you have chosen the no.31 on your Hero's Project T-shirt?🤔I notice these things!
Diluting with protein might work for some people, but the easiest way to achieve this for those of us who don't get 200+ grams of protein a day is with.... cheap frozen steamed vegetables. I like the California blend of broccoli, cauliflower, and carrots. Toss a good creole spice on them and add them into your more portion controlled protein, carbs, and fat to make a power bowl. Incredibly filling, and even if you're adding a whole bag each day split into 2-3 meals, it's like $1 per bag from the frozen section. Cruciferous/brassica give you tummy troubles? Swap in whatever fibrous vegetable that you can stomach. Other veg that is good for this is green beans, pepper/onion blend, sugar snap peas (whole pod), or even stuff like crunchy baked kale or seaweed sheets. When I toss this in and cut my carb portion in half (or omit it entirely), I'm just as satisfied as I would have been with a full carb portion.
Diluting with protein in power bowls could be achieved with an extra scrambled egg, canned chicken or tuna, or even something like unsweetened greek yogurt to act as a binding sauce.
This is roughly speaking describing the ideas discussed in “The Calorie Myth” book by Jonathan Bailor. Great book!
Make a video listing these high fiber/calorie diluting food add-ons please. The concept makes sense but give a bunch of examples.
THOMAS PLEASE DO A VIDEO ON HOW TO RECOVER GUT MICROBIOME AFTER A COURSE OF ANTIBIOTICS, SINGLE PROBIOTIC STRAIN FROM CAPSULES VS MULTIPLE STRAINS FROM PROBIOTIC FOOD
Personally as a medical microbiologist and herbalist, I found raw fermented foods worked best with a possible damaged microbiom. Pills simply can’t compete with the trillions of active bacteria present in the large intestine. Either make your own raw kefir or sauerkraut or buy it. Cultured for life is a great resource if you want to go that route.
Your delivery is morphing into the Fella next door or at work , relaxed ,confident ,honest , No BS Tomo 👊
What are some examples of 'calories diluted' meals?
If you consume more vegetables and plant matter, I would add spore forming probiotics and soil based probiotics to your regimen. The lacto and bifid aren't as good at breaking down the plant matter or whole food like nuts and peanuts.
At the end of may I went on a cut,all I ate was whole foods,without processed sugar or flour, didn't count my calories,I lost 15 pounds easily without being hungry,it's like a lot of doctors have said for decades,the reason we get fat is because of all the processed carbs,they are made to be very tasty so they increase our appetite by A LOT,when's the last time any of us binged just by eating meat,eggs,yogurt,vegetables,fruits😂
Interresting. Lets push further: is it possible that these results are linked with cortisol levels? With caloric restriction, maybe the body fuels more stress due to lack of food. With caloric dilution, maybe the body feels relaxed since all required nutrients are available. From my own experience, I can loose weight much easier when my perceived stress level is lower (I don’t have a cortisol measurement device).
In otherwise normal healthy people without a specific underlying disease, cortisol will not play any significant part in weight gain or weight loss. This is assuming you aren't morbidly obese, or unreasonably lean. Cortisol is WAY overblown in some circles of the fitness community as far as how it relates to weight loss.
@@mattwilson9293 Cortisol or not, some people are stress eaters, and some people are stress starvers. When my husband is having a bad week at work, he'll naturally stop eating out of stress and drop five pounds without even trying. It runs in his family - his sister and parents are the same way. Whereas when I get stressed out, my natural hunger levels dial up to 11 and I get the urge to bake or cook elaborate meals. Stress reduction techniques like exercise only help to a point. I'll wake up at 2AM with a knife in my gut from hunger when I'm at those levels of stress. It's why I ballooned up to almost 280 lbs when I had a terrible boss and a miserable job. Changing jobs to reduce my stress levels was a part of the lifestyle overhaul I did about eight years ago, and my new job had less stress and an office culture that encouraged everyone to take frequent walk breaks. Now I weigh almost half as much.
I was on this exact diet also, but i never ate fruits except for some canned pumpkin from time to time (yes its a fruit) with the good cinnamon and high fat plain greek yogurt sugar free . I did also a late night snack of chocolate 85% cocoa or higher with almonds, pecans and/or walnuts, black berries. No starchy veggies/root veggies processed meats and certainly not sugar or booze. (i did have beef jerky and kabassa from time to time). Canned sardines bone in skin on in spring water and beef liver are super are cheap and excellent in nutrition. All the protein i ate were mostly Grass Fed and at he very least Free Roam. Cheese, eggs, bacon anything green also is also great meal. But you have to keep the carbs down, and the good fats high.
i went from 235 down to 167.
this video convinced me that tim feeris is a genius. his slow carb diet is basically this. and he came up with it 11 years ago in his book "Four hour chef" 😅
12:20 ground beef with blueberries … that’s a new one for me lol
I'm leaner and more muscular than I've ever been: I never count calories.
Just try and get 1hram of protein per pound of ideal weight and eat whole foods
You are right to be intense ... I follow you 100% ... I believe "fake" food was a good business strategy ... changes are coming ... Thanks for sharing your passion :))
Excellent content! Well discussed and thought provoking.
This is exactly was has been working for me. Definined fasts for 20 hours once or twice a week. Then actually eat, real, whole food when I eat without working about restriction at that point.
Caloric dilution makes sense. What doesn't make sense is putting blueberries in your ground beef.
Mice tests are a bit tricky, because mice eat until they’re completely full. So any way to lower their food intake will improve their health/lifespan.
Every 90days we wrong or right on something lol😂
I Quit
Why don’t you watch lol
Loser.
Low carb, 5 and 2. It works!
My diet take has always been to change calories, not food volume. Same thing for those trying to bulk finding it hard to eat.
To summarize: 🥦🥗🥩.
Yes I do mostly fish, eggs, meat 🥩 I do agree
😂
Not dieting at all, just not eating things that shouldn’t even be classified as food.
Exactly
@@lewyjones4573diet is a Latin term meaning lifestyle
Meat, potatoes, gravy, a few veggies everyday. Keeps me very satiated. Taters were cooled first for resistant starches. Fruit for dessert. I get too full to eat a surplus for extra lifting tho. Gravy makes everything taste good. I just do more walking.
Have you checked your glucose after the potatoes?
It is confusing because the study for the calorie dilution is 10% protein, 35% carbs, 5% fat and 50% cellulose but video say eat more meat? Are we eating more meat or are we eating a lot more vegetables and fruits?
How about sourdough bread? How long between fasts, and how long fasts are we talking about?
This was excellent Thomas. Thanks!
Thomas this video hits the nail on the head
That’s i fast and dilute at times mixed and at 58 and been working on my body my whole life and as I learn more and more, I have finally change the composition of my body and that is the way I did it after all this time. I have been in decent shape my whole life, but at 58 I am in the best shape I have ever been because of intermittent fasting and calorie dilution it works for me bro. Great video.
A lot of good ideas! Made me think of the BROAD study! If you haven't read that study, I highly recommend reading it. It is a human trial all about calorie dilution.
Now I'm gonna be nerdy and nitpick on your statement "there was no more nutrient density, it was just diluted calories" - in my perspective it wasn't just diluted calories, it was a high fiber low calorie diet. At least for humans I believe fiber is an under rated nutrient and if that also goes for the mice they actually did get more nutrients with less calories. The fibers in themselves might have had a specific effect on their metabolism on top of the calorie dilution. This could of course be the case with whatever they chose to dilute the calories with. Even if they only diluted the food with water. The difference would be that we don't have much research indicating that extra water above recommended intake has any beneficial effect on metabolism, but I would say that fiber absolutely does. Even in humans there are studies indicating that fiber can help heal metabolic disease, so I'm not surprised with the results of this study. Using protein to dilute your calorie intake seems like an impossible thing since if you exchange fat/carbs with protein calorie for calorie there will be no dilution. I do get your point on eating protein rich foodd, but I just think it would need some clarification. I'm guessing either you mean to say that protein is more satiating calorie for calorie or you mean specifically that replacing fatty/sugary foods with lean protein rich foods will give you less calories per gram/mL of food, i.e. calorie dilution.
Just to clarify, calorie dilution is a big part of the reasons why health orgs around the world has been pushing for low fat alternatives to combat obesity approx the last 60 years. Some might argue that it hasn't been an effective advice, and maybe fiber is the missing piece (apart from people not following the advice).
Just look at the BROAD study. Might be the most successful diet intervention for weight loss so far, seeing how many of the participants kept the lost weight off a year after the intervention even though they were only taught calorie dilution by low fat high fiber meals and not calorie restriction.
Thanks for sharing this study!
I always wondered why the slow carb diet works. I guess this is the answer. I wonder if Tim Ferris knows of this study yet.
Awesome video! Two foods low in calories are edamame pasta & chilled potatoes your welcome 🎉
would you please do a video on the best dairy free protein shakes and the best whey protein sir? We newbies are confused on what to purchase.I struggle to get my protein in and i use protein shakes to assist me with hitting my macros
Different strokes for different folks! Love your videos big bro 🙏
Can you make a list of foods for calorie dilution please? I want to try this out.
Confused.... but i thought that being able to put STRESS ON THE BODY of veing hungry. Sparks autophogy then cleans up the body???
Reminds me of the catabolic diet from back in the 90s. Allegedly Foods that consumed more calories to digest than they contain.
Went on a vegan diet a few years ago, got fater. Went on a raw vegan diet and got literally thin. It is true, you can eat tons of low caloric foods and loose weight and feel well. Now im eating meat cheese eggs and veggies, im not as slim as back then, but still satisfied
Now this makes perfect sense and my common denominator way of eating is the meat and fruit diet, which has worked well for me and is very sustainable.
I make homemade sourdough bread with protein powder as 1 fifth of the solid matter (flour, seeds, grains etc) These rolls keep me feeling so full.
That sounds very interesting! Would you mind sharing your recipe?
@@noellabella2
My other comment seems to have disappeared. Grabbed my recipe from fb. Perhaps posting my instagram link was NG
Sourdough starter:
1 part water 1 part flour of some type (this time rye, but can be anything) Feed daily and grow at room temperature with the same portions for a week or two until bubbly doubling after feeding. Starter can be feed weekly afterwards if kept in fridge or daily if kept out.
Strawberry rye protein sourdough rolls
150g sour dough starter fed with rye
260g warm water
25g olive oil
105g protein powder
100g graham
300g bread flour
10g salt
80g mixed seeds
25 rolls 23 minutes at 300°C
As someone who has had both an overactive thyroid and a under active thyroid, it’s crazy what just matabolism does with or without eating a healthy diet, or Cals or exercise. Skinny when over, puffer when underacthve Hashimoto’s with or without medication.
Hi, I have 2 question about alternate day fasting:
1. Do I need to "compensate" the protein that I didnt ate while fasting 36 hours in the next or prior day?
ex: If i eat normally , I'll eat 150 grams of protein per day , that means 950 grams of protein per week
If I'm doing alternat day fasting, lets say I eat 4 days, do i need to eat 950/4 grams of protein per day or do i need to keep eating 150 grams in those days
2. How much training should you do to prevent muscle loss while fasting? Do I need to train to failure or just to train almost every muscle in my body?
I don't understand how eating more protein is calorie dilution? Protein has calories. The study was them bulking up the meals with no calorie fiber.
Idk, I've been OMAD for a while bro and I'm shredded. Plus I get to eat whatever tf I want
Excellent heart felt message that was great.
Chef AJ wrote a great book on loosing weight with low caloric density foods a number of years ago. 🙂
Veganism 🤢
Who is chef AJ?
@@10ectaco10 vegan almost zero salt approach beans and batata following starch solution
Chef AJ has been saying all of this for years… glad you made this video!
Overall we kinder are doing this already by adding large of leafy greens and vegetables
How can i follow this diet as a vegetarian? I drive a lorry and don't have hardly any time for exercise. How can i get 50% cellulose in my diet?
Good video Thomas thanks.
How is this not dieting, Thomas? You are changing what you eat and losing weight.
This is what the book, Volumetrics was about.
The volumetrics diet was first published in 1999, and it is all about changing your diet to a base of nutrient dense but low calorie foods.
This IS dieting, Thomas.
What about slower digestion in the calorie dilution group because of the fiber . Also if some of the fiber is soluble, that could be beneficial for the gut biome.
If I have cream in my coffee is that considered breaking my fast ? Most likely I would say yes but just want to hear other thoughts on this as I like to wake up with only weather the first hour and then coffee then more water then a 8 to 10 kilometre walk which takes me 90 minutes then water and then more coffee and I will eat around 3 pm which gives me about 17 hrs with no food other then the cream in my coffee and a little monk fruit sweetener. Am I getting benefits from this routine?
from my experience most fast food and prepackaged meals have that macro ratio of equal protein to fat always higher carbs. I find this ratio to be the most unintelligent ratio that could pass as making sense, any less protein would be obviously ridiculous.
Perhaps the dilution group maintained bmr post 40 days because their body was having to burn more energy to process all the extra bulk.
Im confused will you do a post where you do a day of meals with this approach?
Yes 🙌 I want that too. I'm also confused 😂
I wonder if this is why while food vegans tend to have a longer lifespan? Eating a ton of veggies seems exactly like caloric dilution.
I looked into zero calorie foods for a while, seems interesting stuff so low in calories the yield is negative because it requires more to digest it than what you get from it.
Absolutely top tier stuff, science backed as it should be 😍 i love it ‼️‼️
Very enlightening. Thank you
I can hear Coach Greg yelling, "Buy the cookbook!" High volume, Low calorie density
After watching your video, I have not heard answers to the most basic questions about calorie dilution. Carbs are fine? Should fat be limited? Ketosis is not needed to lose weight? “We were wrong” about what? Counting calories? Since when do we count calories - have you abandoned Keto entirely? Wouldn’t eating carbs wreck blood glucose levels for (type 2) diabetics? These are the questions that must be answered if you’re going to apply this to humans.
It might be useful to know that some of the healthiest populations in the world eat pretty high carb. They just eat more fruit, whole grains, and beans... NOT pretzels, poptarts, pizza, and Mac and cheese.