How to Lose Fat (EAT CARBS)
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Date: 2022-04-22
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Comments and reviews: 10
jameschesterton
Losing fat has nothing to do with how calorically dense foods are, and everything to do with the hormonal response to those foods.
The fact is that carbohydrates (with the exception of fibre) stimulate a higher insulin response than fat and protein. A ketogenic or low carb diet is primarily designed to correct a state of hyperinsulinemia, which is the primary player in causing most, if not all, of the non-communicable diseases we suffer from today, including obesity.
Pasta is not a healthy food, it is a refined carbohydrate and a fine example of the kind of carbohydrates that no one should be eating, you may as well be eating sugar.
Fat creates much more satiety than protein. Far too much emphasis is put onto protein, which is largely converted into glucose in the body anyway, so if you ingest a lot of protein, ultimately you may as well have eaten a bunch of carbs. The fact that fat is more calorically dense means that ultimately you need to eat less to get the same sense of 'fulness' than you would with protein or carbohydrates. You also get a practically zero insulin response from eating fat which keeps blood sugar much more stable, hence why ketogenic diets have a higher percentage of fat in them.
The bottom line here, is that building more muscle than the body needs to function effectively is a form of stress that stimulates unbalanced hormonal responses. It is easy to lose fat simply by lowering insulin levels by reducing the food group that stimulates the highest insulin response (carbs. If you throw building muscle into that equation then you will effectively need to raise your insulin levels (because insulin is an anabolic hormone, hence it's popularity with bodybuilders, the trade off is that fat burning will slow to a crawl or stop altogether. No amount of eating carbs will help you to lose fat.
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Losing fat has nothing to do with how calorically dense foods are, and everything to do with the hormonal response to those foods.
The fact is that carbohydrates (with the exception of fibre) stimulate a higher insulin response than fat and protein. A ketogenic or low carb diet is primarily designed to correct a state of hyperinsulinemia, which is the primary player in causing most, if not all, of the non-communicable diseases we suffer from today, including obesity.
Pasta is not a healthy food, it is a refined carbohydrate and a fine example of the kind of carbohydrates that no one should be eating, you may as well be eating sugar.
Fat creates much more satiety than protein. Far too much emphasis is put onto protein, which is largely converted into glucose in the body anyway, so if you ingest a lot of protein, ultimately you may as well have eaten a bunch of carbs. The fact that fat is more calorically dense means that ultimately you need to eat less to get the same sense of 'fulness' than you would with protein or carbohydrates. You also get a practically zero insulin response from eating fat which keeps blood sugar much more stable, hence why ketogenic diets have a higher percentage of fat in them.
The bottom line here, is that building more muscle than the body needs to function effectively is a form of stress that stimulates unbalanced hormonal responses. It is easy to lose fat simply by lowering insulin levels by reducing the food group that stimulates the highest insulin response (carbs. If you throw building muscle into that equation then you will effectively need to raise your insulin levels (because insulin is an anabolic hormone, hence it's popularity with bodybuilders, the trade off is that fat burning will slow to a crawl or stop altogether. No amount of eating carbs will help you to lose fat.
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Hexaggram
Everything you said was all correct and nothing was false information. But most of all beginners who start working out have a dysfunctional body with one or many damaged internal organs that need to be fixed before doing a nutitional intake of carbohydrates. Those with liver damage need to avoid carbohydrates and protein becuase non alchoholic Hepatic Fibrosis or Cirrhosis will develop more ascities and edema in the lower extremities and the healing process is halted becuase the liver has to process the protein and carbs. people with both liver and panreatic problems need to focus on high fats, becuase those two endocrine glands/organs affect hormone production, since the digestive system and endocrine system communicate with the brain for homeostatic hormone release.
i have done Keto since 2017, I learned that once i got healthy, and my organs were all working the way they were supposed to, i reintroduced some carbs like pasta, rice, potato chips, pizza, chinese food. and they provided me explosive endurance and energy when doing heavy weights. in fact, i reached a plateu in muscle size, but not strength untili introduced carbs again once i was healthy.
I like the term Get healthy to lose weight, not lose weight to get healthy; every client ive started on keto, has had insane results on not just losing weight, but in healing their organs and restoring insulin function and liver function, as well as thyorid, thymus, and intestinal flora. I really think the medical research of keto is undeniably effective, but i also know the extremists will disagree with me saying that im breaking the -Cult- rules, by saying carbs are actually good for you once your internal organs are functioning the way they're supposed to.
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Everything you said was all correct and nothing was false information. But most of all beginners who start working out have a dysfunctional body with one or many damaged internal organs that need to be fixed before doing a nutitional intake of carbohydrates. Those with liver damage need to avoid carbohydrates and protein becuase non alchoholic Hepatic Fibrosis or Cirrhosis will develop more ascities and edema in the lower extremities and the healing process is halted becuase the liver has to process the protein and carbs. people with both liver and panreatic problems need to focus on high fats, becuase those two endocrine glands/organs affect hormone production, since the digestive system and endocrine system communicate with the brain for homeostatic hormone release.
i have done Keto since 2017, I learned that once i got healthy, and my organs were all working the way they were supposed to, i reintroduced some carbs like pasta, rice, potato chips, pizza, chinese food. and they provided me explosive endurance and energy when doing heavy weights. in fact, i reached a plateu in muscle size, but not strength untili introduced carbs again once i was healthy.
I like the term Get healthy to lose weight, not lose weight to get healthy; every client ive started on keto, has had insane results on not just losing weight, but in healing their organs and restoring insulin function and liver function, as well as thyorid, thymus, and intestinal flora. I really think the medical research of keto is undeniably effective, but i also know the extremists will disagree with me saying that im breaking the -Cult- rules, by saying carbs are actually good for you once your internal organs are functioning the way they're supposed to.
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athleanx
Also, people often blame CARBS in these -high carb rich foods-, but everyone forgets about the OILS and the FAT FACTOR that ALWAYS comes with carbs ( friend potatoes, pizzas etc) and the issue with the signal of satiety going to the brain. Fats and Carbs have different triggers for signaling your brain that you are FULL. When you mix them, it all goes HAYWIRE and you won't get that signal as soon as if you were to eat HIGH CARB LOW FAT or High Fat Low Carb. However since glucose is our main primary source of energy, and fats and proteins both get converted into some form of glucose in the body to be able to be used. CARBS (with low fat) ARE the most efficient way to fuel oneself.
This whole protein protein fats fats fear the carbs is just propaganda.
Edit: sure, for those who want to bulk up, increase the protein consumption, but NOT FATS.
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Also, people often blame CARBS in these -high carb rich foods-, but everyone forgets about the OILS and the FAT FACTOR that ALWAYS comes with carbs ( friend potatoes, pizzas etc) and the issue with the signal of satiety going to the brain. Fats and Carbs have different triggers for signaling your brain that you are FULL. When you mix them, it all goes HAYWIRE and you won't get that signal as soon as if you were to eat HIGH CARB LOW FAT or High Fat Low Carb. However since glucose is our main primary source of energy, and fats and proteins both get converted into some form of glucose in the body to be able to be used. CARBS (with low fat) ARE the most efficient way to fuel oneself.
This whole protein protein fats fats fear the carbs is just propaganda.
Edit: sure, for those who want to bulk up, increase the protein consumption, but NOT FATS.
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Baddog
Here is my question. How many carbs in too many? I usually consume anywhere's from. 8g to 1. 2g of carbs per lb. So most days I'm between 150g & 200g of carbs a day.
I definitely have not eliminated them. I also consume about 230g to 300g of protein a day, and around 50g- 70g of fat in a day. Calories vary but are usually around 2500.
I've become extremely vascular since I started counting my macros and my abs are becoming extremely shredded. My weight has maintained around 173lb -177lbs.
My body fat content went down from 10. 6% to 8. 6%.
I would love to be able to gain more muscle weight without adding the fat. I can definitely find more carbs in my diet lol. I love vegetables and rice
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Here is my question. How many carbs in too many? I usually consume anywhere's from. 8g to 1. 2g of carbs per lb. So most days I'm between 150g & 200g of carbs a day.
I definitely have not eliminated them. I also consume about 230g to 300g of protein a day, and around 50g- 70g of fat in a day. Calories vary but are usually around 2500.
I've become extremely vascular since I started counting my macros and my abs are becoming extremely shredded. My weight has maintained around 173lb -177lbs.
My body fat content went down from 10. 6% to 8. 6%.
I would love to be able to gain more muscle weight without adding the fat. I can definitely find more carbs in my diet lol. I love vegetables and rice
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Brendan
I-m a PT as well.
If you-re overweight, this video is not for you.
The question about eating carbs comes down to whether your body is still storing lots of energy as fat. If it is, then eating a high-protein, low-carb diet is best.
If you have managed to eliminate your excess fat energy, then you will need to eat carbs in order that your body not catabolize your muscles for energy.
For the vast majority of people looking for fat loss, this video is entirely unhelpful.
For the minority of people who have eliminated their excess fat stores, this video is sensible advice.
But to write that the society is addicted to carbs, so get used to eating them-is just not great advice.
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I-m a PT as well.
If you-re overweight, this video is not for you.
The question about eating carbs comes down to whether your body is still storing lots of energy as fat. If it is, then eating a high-protein, low-carb diet is best.
If you have managed to eliminate your excess fat energy, then you will need to eat carbs in order that your body not catabolize your muscles for energy.
For the vast majority of people looking for fat loss, this video is entirely unhelpful.
For the minority of people who have eliminated their excess fat stores, this video is sensible advice.
But to write that the society is addicted to carbs, so get used to eating them-is just not great advice.
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Paul
I have trained for many years. I tried many, many diets over the years and I think that what is being said in this video is 100 percent true, when I followed this type of diet, it took longer but the results were fantastic and almost unreal, I was accused of using steroids years ago, because thats how muscular I looked after training hard and following this type of eating, So what he is saying is absolutely the way to go! ( I would never used steroids, deadly afraid of them, had friends early on that got very sick and some that died at a young age) I had no choice but to take care of myself because I have a very rare disease and have to be very careful with my heart and lungs.
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I have trained for many years. I tried many, many diets over the years and I think that what is being said in this video is 100 percent true, when I followed this type of diet, it took longer but the results were fantastic and almost unreal, I was accused of using steroids years ago, because thats how muscular I looked after training hard and following this type of eating, So what he is saying is absolutely the way to go! ( I would never used steroids, deadly afraid of them, had friends early on that got very sick and some that died at a young age) I had no choice but to take care of myself because I have a very rare disease and have to be very careful with my heart and lungs.
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Anon
I've tried a wide variety of plans and definitely do best (mental performance and energy levels) without many carbs (some from milk. But I think it largely comes down to individual genetics. I have a very low production of amylase and can't eat fructose (and therefore sucrose. But I do cheat occasionally and eat starchy foods like potatoes and rice because I'm a foodie and like them but combined with low carb most of the time (can never cheat with fructose and sucrose) and intermittent fasting I have no trouble maintaining a lean body mass. If I eat regular carbs my blood sugars tend to go all over the place.
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I've tried a wide variety of plans and definitely do best (mental performance and energy levels) without many carbs (some from milk. But I think it largely comes down to individual genetics. I have a very low production of amylase and can't eat fructose (and therefore sucrose. But I do cheat occasionally and eat starchy foods like potatoes and rice because I'm a foodie and like them but combined with low carb most of the time (can never cheat with fructose and sucrose) and intermittent fasting I have no trouble maintaining a lean body mass. If I eat regular carbs my blood sugars tend to go all over the place.
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jon
Hes wrong certain carbs he mentions like grains are not healthy they are loaded with lectins and if those lectins are not broken down in the preparation or cooking of your meal
they can cause havoc on your gut health
which is the most important system in your whole body it-s been noted that a leaky gut is pretty much the pre curser to all disease and inflammation
also healthy fats and fibre are the most important for your health
as for getting in good shape
well that-s a different story there-s more than one way to skin a cat
but just because you look good doesn-t mean your healthy
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Hes wrong certain carbs he mentions like grains are not healthy they are loaded with lectins and if those lectins are not broken down in the preparation or cooking of your meal
they can cause havoc on your gut health
which is the most important system in your whole body it-s been noted that a leaky gut is pretty much the pre curser to all disease and inflammation
also healthy fats and fibre are the most important for your health
as for getting in good shape
well that-s a different story there-s more than one way to skin a cat
but just because you look good doesn-t mean your healthy
reply
Slim
Worthwhile content, but video could be improved with a discussion about quality carbs. Donuts don-t count. Even whole wheat bread can have ingredients like honey and salt. The goal should be quality unrefined grains combined with lots of fruits and vegetables. Oats, quinoa, farro, whole grain pasta, brown rice, etc. Stay away from extra fats and oils ( even olive oil) unless it comes from nuts and seeds. Put as much time into choosing your food as you do choosing the right exercise. Quality carbs will truly help recovery and energy for the next training session while keeping you lean.
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Worthwhile content, but video could be improved with a discussion about quality carbs. Donuts don-t count. Even whole wheat bread can have ingredients like honey and salt. The goal should be quality unrefined grains combined with lots of fruits and vegetables. Oats, quinoa, farro, whole grain pasta, brown rice, etc. Stay away from extra fats and oils ( even olive oil) unless it comes from nuts and seeds. Put as much time into choosing your food as you do choosing the right exercise. Quality carbs will truly help recovery and energy for the next training session while keeping you lean.
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NexusNine
This is fine if you're not diabetic. But diabetics just CANNOT eat a lot of carbs. Going on a reduced carb diet not only reversed my A1C back to normal levels, I also lost 50 pounds. It's also the only diet I've found to be sustainable. Let me be clear, I am NOT on keto, I am on a reduced carb diet (50 to 90 grams per day, sometimes less, but usually never over 90. And fiber remains in my diet, as I'm working on a net carb plan. The simple fact is that a diabetic just can't eat a lot of carbs. And some low carb approaches are very sustainable. That distinction should be made.
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This is fine if you're not diabetic. But diabetics just CANNOT eat a lot of carbs. Going on a reduced carb diet not only reversed my A1C back to normal levels, I also lost 50 pounds. It's also the only diet I've found to be sustainable. Let me be clear, I am NOT on keto, I am on a reduced carb diet (50 to 90 grams per day, sometimes less, but usually never over 90. And fiber remains in my diet, as I'm working on a net carb plan. The simple fact is that a diabetic just can't eat a lot of carbs. And some low carb approaches are very sustainable. That distinction should be made.
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