re: Weight loss advice

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The “bro” at the store told me to eat 6 meals a day and cut carbs at noon. Is there any information/methods as far as diet that would be more practical and possibly get me quicker results?

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I’m picturing him wearing an assault t shirt and flat bill hat.

Oh, and don’t eat 6 times a day, try intermittent fasting it’s the best one size fits all approach when trying to cut back.

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I've already posted the studies, insulin had very little effect on fat loss above 10-12% body fat. If it has no effect on overall fatloss why does it matter, other then trying to achieve perfect health or for health reasons in general?

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You need to read up on the work of Dr. Benjamin Bikman. What you are saying is false and/or based off of faulty cohort studies.

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When Calories are accounted for keto doesn't cause faster fat loss then traditional iso caloric diet. Quite a few studies prove this. Only execption would be when combined with multi day fasting. thanks

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A large factor is CICO. However on Keto it’s been shown time and time again you can increase your caloric intake way beyond anything a protein or carb first dieter can and lose weight fast. Lastly, why do you think I advocate for prolonged fasting usually starting at 72hrs and the maturing into 5-7 day and then finally 21-30 day water fasting ICW a ketogenic WOE? Fat falls off your body.

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You need to eat a fasting focused ketogenic WOE. Keep your net carbs <20g a day and your macros should be 80% fat, 15% protein, 5% carbs (no more than 20g of net carbs however).

Also utilize intermittent fasting protocols the best being either an 18/6 (18hr fasted 6hr eating window) or a 23/1(essentially OMAD).

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Where do you come up with this.

I agree, but he seems to be in pretty desperate shape at this point.

If he wants faster results, then good proteins, vegetables and cutting the garbage will get him there the fastest.

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Eat fruits, veggies, eggs, grilled meat and fish, etc., what most people would consider clean. Don’t eat crap from a bag, box, bottle or can.

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Most of this is good. Don’t eat fruit they aren’t necessary and full of sugar. Don’t eat vegetables they are chock full of carbs and fiber. Your body doesnt need fiber nor was it ever intended to process fiber.

Eat as much red meat as possible i.e. 70/30 ground beef, ribeye steaks, etc

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Don’t eat fruit they aren’t necessary and full of sugar. Don’t eat vegetables they are chock full of carbs and fiber.

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Right now any fruit or vegetable is better than chips and cookies.

Over time he can and will make adjustments to fruits and vegetables.

80% fat and 15% protein? How is that realistic? You need more protein than that.

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pissboi

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this made me laugh for real

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100% false

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You don't know me, bro. I'm just telling you, after 7-8 months of being intentional and paying close to attention to what/when/how I eat, I believe this to be the case for me personally.

If I hold my lunch and dinner and exercise constant and have a small piece of chocolate for breakfast or a fruit smoothie or a spoon of peanut butter, I more often wake up the next morning weighing less than the day before than If I were to have no breakfast at all. I understand daily weight fluctuates, but I've been consistently weighing myself daily and it's just the truth for me. I'm not saying I'll lose more weight if I eat BEC from McDs instead of skipping breakfast all together.

If you've got any good info on how you know that my metabolism doesn't slow down if I miss meals, please share (seriously)

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Exercise is a very small component to losing weight. You need to track your intake with a calculator and you’ll be shocked I bet at how much you are shoving into your face.

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If it wasn't clear, I was saying exercise is definitely the last piece to losing weight, not the first.

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Lastly, why do you think I advocate for prolonged fasting usually starting at 72hrs and the maturing into 5-7 day and then finally 21-30 day water fasting ICW a ketogenic WOE? Fat falls off your body.

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I understand that and its what i advocate too but its not a one size fits all. Thats what i was saying. For others unlike you and I, this is extreme. Very extreme. Throw in somebody like Cole(who is a genious btw) advocating drinking piss and you understand why this people think its crazy. (drinking your own piss is crazy btw)

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A large factor is CICO. However on Keto it’s been shown time and time again you can increase your caloric intake way beyond anything a protein or carb first dieter can and lose weight fast.

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Yet you can't show me one study that shows this. Not one. There is not one bit of science to back this up.

Lets look at the science shall we as I am tired of this shite

calorie is essentially a calorie is a rough measurement of metabolizable energy.

As we all know the rough ME for the macros are
Protein-4 cals
Fat-9 cals
Carbs-4 cals

Thsis was all developed by Atwater and became gospel but the formulas used have a ton of short comings, mainly not taking into effect the Thermic Effect of food. (for more information on this read The Leangains Method Chapter 3, all sources are listed there.


Current american breakdown on average is as follows (See "Hunter-Gatherer Energetics and Human Obesity" study by Pontzer for more info)

Physical Activity Level(PAL)- 20%(all time low)
Basal MEtabolic Rate(BMR)- 73%
Thermic effect of food(TEF or DIT)- 7%


So we know all of this right? What does this have to do with what macro we should base our diet around? Well lets look at the thermic effect of each macro. (see chapter 4 of leangains method, not gonna list all of the references to the studies but they are there)

Fat- This is the most caloric dense nutrient at 9 cals per gram.

We evolved to store fat as bodyfat very very easy. Fat causes zero insulin response so there is no TEF from the activation of the nervous system.

Therefor Fat only has a DIT of 0-3% the lowest of all macros and is the easiest to store as bodyfat of all macros. (exception is MCT's which have a 9-13% DIT)

**Note- there is some research in rats that show promising DIT from fat from butyric acid (think grass fed butter, cheese etc)



Carbs- Body can us a minimum of 90% as energy. So at most it is 10% DIT. This can very dramatically though with carbs. 10% is best case. glucose yields only 1% DIT.

After exercise the DIT from consuming carbs after a strenuous lifting session actually raises this another 5-10%. This is where the metabolic window came from and where macro timing can play a small role.

Fruit causes a DIT of 8-10% verse 5% from glucose and causes lower insulin levels.

The greatest carb induced DIT comes when the body converts glucose to Fat which yields a DIT of 20-25% essentially meaning after you filled your glycogen stores, Carbs are only worth 3 calories not 4.

This is why carbs are behind fat when it comes to ranking the macros on easiest to store as body fat.


now here is a note on this. Due to the unique nature of carbs and the role they play in the body there is a second component of DIT from Facultative thermogensis. This is the process in which carbs activate the sympathetic nervous system(attributed to insulin) increasing noradrenaline(similar to consumption of ephedrine but on a smaller scale.

Those that are insulin resistant get less DIT from Carbs because insulin is what drives the release of noradrenaline. On a traditional western diet a diabetic would burn 100 fewer cals daily due to this alone. This would results on average a 10lbs fat gain a year.


SO in summary, Carbs have a very modest DIT. Beacuse of this a calorie is still a calories, but we can use intentional overfeeding and post exercise feedings to raise DIT. Hence why Carb back loading post exercise only on in the peri-workout window can work very well for allowing more carbs to be consumed than a traditional all day binge.


Protein- Protein is the best macro to base your diet around because it produces a 20-35% DIT. This is because protein contains nitrogen which has to be stripped for the amino acids ot be used. DUe to this high DIT protein is the hardest macro to store as bodyfat(amongst other reasons)

Dit in Protein is broken down as follows
-66% through protein synthesis
-33% through de nova gluconeogenesis (DNG)

SO how do we know which % of DIT to assume
20% when in a fed state
33% when glycogen depleted

Also understand that DIT can very dramatically based on where the protein is coming from where meat, eggs and dairy(i.e. whey or casein protein) causes the highest DIT. Protein from Veggies cause a much lower DIT

Below is a summary of DIT



Caffeine-
Understand caffeine causes a linear dose dependent energy expenditure effect(see numbers below). ALso Caffeine affects primarly fat metabolism. Caffeine has more individual variation than any other forms of DIT and can vary from 8-30% in the individual.

100mg-4-5%
200-250mg- 10-12%
400-450mg-16%

We do not know the effect of Caffeine on DIT. There was one study that showed a modest increase of 3-5% of DIT. This is on top of the effects on the metabolic rate listed above.

Meal Frequency effect of DIT:

Certainly the metabolic rate increases every time you eat but the magnitude is proportional to the amount of calories and the type of macros consumed. The newest data(see the energy content and consumption of meals consumed after an overnight fast and their effects on DIT by Quatela) show that the lower the meal the greater the effects of DIT. The research shows there is a difference between 1 and 6 meals but not between 1 and 2 or 3.




So putting it all together and looking at the data objectively we can form some conclusions. I suggest everyone read chapter 5 of the Leangains Method to see the thermogenic 7. But in general due to the ease at which the body can store dietary fat as bodyfat it should not make up the majority of our diet. Fat also causes close to zero DIT. Protein causes the highest DIT so it should make up the majority of our calories. Carbs should be timed around workouts.