Basic Principles for Fat Loss | Nutrition for Fat Loss- Lecture 1 

Whoa I can't believe this is all free info that's being given out in a lecture format. Thank you for doing God's work.

I truly believe this guy is the standard when it comes to fitness and health information on RU-vid.

Officially lost 50lbs today 😭😭😭 I feel so happy. I've tried it all. But only CICO has been sustainable (for me). Some days you just want the damn cookie.

I'm so grateful I found you guys. I've been dieting hard for 5 months and lost about 60 pounds but I felt the trap coming. I've done it before. Lost 90+ pounds, got completely burned out and gained it all back within a year or so. This time is different. I found you guys about 3 weeks ago and got off the crash diet and have been working on finding my maintenance ever since. This week I finally didn't lose or gain and i'm so excited to finally get this done the right way, even if it takes me another year. Thank you so much.

That one day of binge eating is SO deadly! I have noticed that, if I allow myself even one day of about 3000 cals, I set myself back at least 5 days! Now, before I buy that bottle of Irish Creme on the weekend, I just ask myself, "is it worth all that discipline and work you put in all week?" That quickly wakes one up!

The fact that these videos are free, gives me faith in RU-vid future. Thanks for sharing all your invaluable knowledge!

This guy has a gift for teaching.

Growing up I had a hard time paying attention in school. Today I say through this entire lecture and was never more dialed in. This is SO HELPFUL! THANK YOU for giving me the information I've been searching for. I can already tell this series is gonna be a game changer for programming healthy and sustainable fat loss.

These are all things I just experienced. Lossed 35 pounds then went through a period where I didn't want to work out or get off the couch. Then I literally had to make myself get back into it because I gained 5 to 10 pounds back and refuse to gain all the weight I lost. Im trying to eat more at maintenance and try losing a little more next year. Love this channel and all the information.

So happy I discovered this. I’ve cut 35lbs of fat and feel like I hit a wall. I’m going to do a maintenance phase then get back to it. Thanks, Dr Israetel!

This is an unfortunately underrated channel. Keep it up!

One of the best channels when it comes no BS advise

“People rarely over eat almonds” Me: ... 👀

Best explanation of recomp I’ve ever heard and you got the meat across in 30 seconds. many people says it doesn’t work but it did for me for a long time but now it doesn’t and you summed everything all up that I’ve discovered by trial and error. Thank you for the confirmation.

I agree with 98% of what he said. I disagree when he says you can't maintain a fat loss diet for too long and that you need breaks. If you shoot for a max 1% average weight loss per week, you lose it slowly enough for your body and your eating habits to adapt. Also you can build muscle while losing especially if you have enough extra stored fat. If you are already very lean it is difficult but not impossible to gain muscle while getting leaner.

tn Dr Mike, now it hit me why i wasn't successful with loosing weight. I never set a fixed amount of time to diet, it was always all or nothing and after a few days i always got off track. Setting a fixed amount of time, like 8 weeks in a caloric deficit seems achievable.

Does anyone else like the videos before they start watching?

Dr Mike - you definitely want to follow this up with "how to find your eucaloric (maintenance) levels". There are crash diet systems out there that absolutely work (Ideal Protein, Nutrisystem, etc), but they all use the pre-packaged formula of "just buy this and eat only this" which lasts for about 3 to 6 months max. Eventually people just fade away from it and then proceed to gain back every ounce plus! I lost 68 lbs on the nudge from my doc through these programs (I used IP) but then when I started to ask questions about optimizing nutrition and glycogen cycles and how to find sweet spots for macros and nutrients, I got crickets because these people are only minimally trained in anything. In other words they can only throw fish at you, they cannot teach you to fish. Now I find myself once again on the dangerous end of that cycle and no better off for all of my efforts.

Dr Mike is the man. this is gold

Thank you so much for this video, and for mentioning the Biggest Loser study. I lost 115 lbs in 10 months by white knuckling calorie restriction with no breaks, and within about 3 years I had gained it all back. Now I'm working on losing it again, but trying to do it the sustainable way!

💥When it comes to weight-loss so many people want quick results so they easily give up. When you gained all that weight, it didn't happen over night . its the same when losing your weight. Never give up. Stick to your goal and Be Patient with yourself 🔥🔥🔥

I didn't understand some portions of the video but everything I did is life changing and explained exactly what has happened to me my whole life dieting

I went from lifting 110 lat pulls to not being able to do 95 lbs because I cut my calories too much. Just upped them from 1300 to 15 to 1800 a day with getting at least 100g of protein. Just did my first 100 lb lat today with 3 reps of 80 pound presses at as a PR. It's been only 2 weeks of this. Make sure you eat enough

The best ever comprehensive and accurate video on these topics I’ve seen. Thanks, Mike! Very confirming and encouraging for an old 56 year old trying to get lean and mean.

Eat at maintenance and walk a shit ton. I've been losing almost 3 lbs a week that way and now I'm at like 10% body fat. Best thing is I really don't feel like I'm that hungry or starving because I'm not really cutting calories. Still making muscle gains too due to the 1.5 g/lb of protein i eat daily.

I’m ready...quit smoking I’m done drinking and now it’s time to get it back... no more excuses I’m done trying it’s time to start doing. Thank you for your channel looking forward to learning more

Thank you Mike for putting out all this content for free. You’re providing a lot of us with so much knowledge that will help us reach our goals.

This video so clearly defines and explains everything you need to know about fat loss.

I have struggled with my weight my entire life. Switched from an active job to a desk job and the problem of course got worse. Since finding this channel I have lost 50 lbs. Still got a long way to go. The principles here have been the first thing to actually work.

I don’t care how old is video is, this is the first time I’m watching it and I find that every time I’ve seen all your videos so far, they are totally scientific and phenomenal! I love your videos dude and I hope you keep it up as long as possible because you tell the truth and don’t candy coat anything. Because I’d rather hear the truth out loud then be told something with a bit of sprinkles on it, which I don’t want. Just saying I appreciate and love everything that you do. I’ll even give you a heart for this.❤

So happy I found this channel! It's literally helping me change my life and feel so much better physically and mentally. Thanks Dr. Mike! You're fucking awesome!

Ive been working out for 12 years or so, mostly weight training, last 2 calisthenics. ( not a newbie) never had an issue with gaining or losing. took last 2 years off, gained 20 pounds, started lifting daily again, in a 1500 calorie deficit currently because I cant shed a pound of body weight, yet i see visible changes. Cant possibly be gaining muscle this quick for the scale to stay the same for 3 weeks straight. Dont want to drop my calories any lower , I burn more or less 3200 a day, eating 1500 to 1700, depending on the day. Everything is tracked. Hoping the scale moves soon

I think we all need to focus on building muscle. Fat loss will come when we do that. If you eat a low fat, high carb and high protein, fat loss will come. If you dont cheat, fat loss will come. Starving yourself never works

I wish I had of found RP sooner! Great information. Thank you.

It's great that this is available FOR FREE. My thing is, for the amount of folks online who are so concerned with other people's bodies there sure is a lot of gatekeeping! This is a genuine resource for people who want the info. It's easy to understand the principles, the hard part is taking those principles and fine tuning everything for your specific needs to achieve it.

Wow. I've been trying to lose weight for a few months now and felt consistent with it until you explained the magnitude of consistency. Thank you for your in-detail explanations. This content is going to help me a TON, and it's free. Really, thank you.

Free quality content. You are a legend, my friend.

Mike is awesome..Such a fantastic approach he delivers in his videos..You guys know we are getting the real deal from this man so pay attention kids....Keep up the great work sir..

Thanks Dr. Mike the information in your videos has given me the knowledge and the motivation to change my life.

I can't believe all this material is free. Like?????????? what the hell man. School would take years to teach you all this and professors are not even prepared to give you detailed / no bullshit info like this. This is just amazing

"feeling better" is my biggest motivator. I put on 70ish lbs during lockdown and want to get it off because holy shit I feel worse.

Love the format on these. Very entertaining, clear, and informative. Even for layman’s. Thanks Doc 💪

I've been training and dieting for 15 years and I can't believe I'm actually taking notes here. Great stuff, very fascinating!

Just wanted to say Dr. Israetel, that the videos you've done for RP, completely changed the way I trained and thought about fitness. So much easy to digest info in one place for free. Also wish that I'd been going to ETSU at the same time as you, but hey at least it's cool to know we're both Alums (even though it kinda sucks nowadays)

I love nerding out on this. I am a certified sports fitness nutritionist, when I watch you I don’t have to reopen my text books and you make it simpler

Thank you so much for putting all of this together! It's been super educational. I'm one of those people that loves and needs to understand the "why" behind things and this is all super clear and informative. Really well put together, Dr. Israetel. Can't thank you enough.

Waiting for lecture 2. You speak really well and I follow each and every video you post. Keep posting videos and keep inspiring people

best example how to be consistent in history of diet guides

Great vid! Very helpful and reassuring that I’m on the right path

I admire you guys for putting this out for free

I've had good success with a 9-week gradually increasing cut, a 4-week slight bulk, a 4-week deep cut followed by a 9-week maintenance twice per year. (cut=13×bw to 9×bw, slight bulk=16×bw, maintenance=13×bw to 15×bw)

Thank you so much for sharing all of this important information. It’s so important that people are educated about this!

Great content! Love the academic format

Calories in < Calories out with 10~20% below maintenance. Weekly measurement to update the maintenance bar + keeping the protein intake and consistent training to prevent catabolism.

great lectures man, you're a walking encyclopedia.

Soooo glad I was shown this channel. Great spot on detailed info. I wanna diet coach when I retire with my own gym and this info is perfect to digest. Im a kinesiology exercise science grad so I wanna help avg people fix their bodies and perceptions.

You have a good way of communicating your message.

interesting video. i actually did try keto first and i always feel sick, that is the reason why i switched to a different diet which is agoge diet, i have never felt better, not just that i feel great but i can see changes on me as well, it really helped me lose weight by still enjoying my meals!

I've gotten very lean over a long period of time (just over a year straight of losing weight), to the point where my endurance has decreased, I have trouble sleeping and can't ever get a single good nights sleep anymore, anxiety, depression, fatigue, etc. But I really love seeing my abs and veins popping through, as well as just generally being smaller. And I'm just generally scared of getting fat. I also had loads of rebound hunger, I was so insanely ravenous constantly, and I don't run nearly as much as I used to. I used to go out and run like 5-15 miles almost every day.

I will say, newbie gains (at least for me) made recomping a very viable approach. I started lifting and tracking calories Oct. 2021, and had lost 40lbs of fat and put on 30lbs of muscle (via DEXA scans) in about 8 months. I probably have 30 more lbs to lose, and it has gotten a lot harder. I’m trying to eat at a deficit that’s not so extreme that I stop making gains on my heavy compound lifts. So far so good, but if my gains slow down I’ll probably have to do dedicated cuts and bulks in the future, like Dr. Mike suggests.

Best diet advice I’ve ever seen!

Just such great information presented in a straight forward way. Such a stark contrast to the fake gurus of the fitness industry.

This was fantastic. Thank you. Can't wait for the next one!

Wow.... revelatory. Just on the start of my umpteenth attempt to sort my weight out and this has filled in so many blanks as to what I've been doing wrong before. The one big cheat meal a week has been killing my apparently! Damn.

Thank you so much! I've been overweight, failing to exercise, and got back into lifting (intelligently), and am really glad I have a good basis for planning my dieting phase. Very excited for the future lectures, this may be the single best series RP has published so far (at least with respect to applicability for me)

Amazing stuff Dr Mike. Im doing the Thor workout and finally seeing results. Following your yearly plan for the diet, the cut months are coming up. Im so stoked. Thank you.

Who The Hell Would Dislike This Video ??? Thanks Doc For The Gems You Are Dropping !!!

Thank you for giving the best advise. Very informative and helpful...

My aggressive weight loss program was 3 weeks on and 1 week off (eucaloric) the maintenance week is absolutely needed to keep losing weight. I learned this the hard way.

Thanks Mike! Great content!

This is the best video I have ever heard on weight loss. Now I get why I have sabotage so many times.

Add one to the list of benefits of fat losss, less aromitization of testosterone to estrogen.

I have been attempting weight loss since the age of 13. Now, there have been times when I came really close. In high school, I joined the swimming team, and one season, the coach was really pushing us. Plus, my mom got sick, and money got tight. In my first year of college, I joined ROTC and was pushed hard. I became more active, and i really controlled my intake. My only issue was pb&j sandwich. Around the age of 20 I was nearly homeless and was pretty much starving to death. At this point, I was just 15ib away from my ideal weight. But over 3-3 months, I lost 50ib. Pretty much after that thing became stable and my weight just shot up. At 6ft2.5in tall. I weigh 365ib. Now at the age of 33 I am starting to feel the reduction of my choices. So I'm trying to fix myself. Watching this video, I identified some key issues I have. First, I can stick to a diet, but I will have too many cheat meals that add up. Especially when I am under stress. I eat my negative feelings away. That's why I will do good in the morning and then go off rails when I get home. Second, I respond best only when I am beaten into submission or when I can't access food. The issues I have is that I don't have the internal motivation to push myself. I need external pressure. To limit my food. I will need to pretty much leave my cards at home, delete all food apps, and only eat my prepaid meals. I can't have snacks nor another food around me.

Caloric deficit. So if you dont do cardio, do 20 minutes. If you do 20 minutes do 30 minutes. If you eat 2k cal eat 1750. If you eat 3k eat 2750. You will lose fat. That is the basic fat loss principle. High volume, calorically dense foods are the key. They make you feel fuller, for less calories. Like comparing Almonds to Popcorn. Popcorn is massively higher volume, contains almost no fat, has fiber and protein. You dont butter it up. But with garlic salt it tastes phenomenal. This has been fat loss 101. I didnt watch his video but I love Mike. He is so godamn smart.

I'm 51 and starting lifting about 1 1/2 years ago, went from 260 lbs - 232 and I have been there for months now and I can tell I've been losing fat cause I can see some abs...a little and I look and feel bulkier (depending on lighting and which mirror I use). My wife and I like to drink (vodka and seltzer water for me) and go out to eat for that "quality time together" so I know this slows me down a bit. I think I could do better and hopefully watching these will help. I was gonna try the app but without being able to at least look at it with paying money to subscribe was a deterrent. Not sure if I will try it or not. We'll see after I watch this series of lectures.

Youre the best Big Mike, We appreciate your content

Seeing Mike not fully bald is strange now

Thank you for the great content you provide, great breakdown/detailed videos. So many other deceiving videos on the internet lying to us.

I educate myself again and again on stuff like this for motivation. For all that had done it before already don’t give up we can do it again 💪 hormones just messing with us we just gotta get off the couch sometimes

Dr. Mike, greatly appreciate your content and expertise on all subjects! Especially when you address vegetarian and vegan angles. Keep up the excellent work!

I went Keto for roughly 6 months. I lost around 5st (around 30kg). At optimal was attending tkd classes 3 times per week, plus gym - floating at around 100kg - eating around one big meal per day. Had to stop tkd, and then with the lockdown had to stop gym. I managed to put on the 30kg again during the lockdown period. Hopefully this time around I can keep it off.

zombie:consistency analogy is great

Can you do a video for fat loss whilst on medication such as anti-psychotics and anti-depressants? The primary side effects of these types of meds is weight gain, hormone imbalance. And also for someone that has crippling anxiety.

Awesome I love your lectures. Keep it up and is there an online class

Add prioritize both sleep length and sleep schedule unless you want to shift towards muscle loss and not fat loss. A study done showed significant differences between people who slept 7-8 hours a night versus those who got less sleep in terms of where the weight they lost came from. In the sleep deprived people, 85% of the weight loss came from muscle loss, versus those who slept well who lost 85% fat. Lack of sleep is literally the most stressful thing for the body on a regular basis and will shift hormones into a poor fat burning state and into a fat storing state.

I use a “debt to be paid” mode for my consistency. Every calorie outside the scope of my weight loss goals is a “debt to be paid”. I owe it in PT or starvation some other time.

My mom went on a really drastic liquid diet and she looked legit sick...And Im sure she was even though it was all observed by a doctor. I wish she wouldve just stuck to solid foods and just cleaned up her diet bc I truly believe it messed up her metabolism and thyroid production.

Nice vid. Maybe put this into a smaller playlist instead of a massive one with absolutely everything in it?

Wow this is incredible. Thank you.

thanks so much Mike! I have been trying to lose bodyfat since january but kept on binging 1 day a week while on a diet 5 or 6. Still managed to lose 10lbs of mostly body fat but ready to take it to the next level now

Word of warning to those wanting to cut weight, from my experience. Be careful not to get injured. If you have trained for a good period of time prior to a period of cutting you will have built up some muscle mass and strength. As you lose weight you will no doubt lose a small amount of your strength, which can be a bit demotivating when you find yourself hitting failure on the 6th rep of what you previously were able to do 10 of. However, what you may also find is that you were not actually going to true failure previously and whilst you can still get to that 9th or 10th rep it absolutely kills you to do so. Now this might be a good thing if you are trying to put muscle on and you are eating in a calorie surplus to support this. But when you are in a calorie deficit you are just placing the muscles and tendons under huge stress constantly and you are likely to get injured if you are not very careful. So people need the accept they are going to lose some strength when on a cut and realise that as the aim is currently to lose fat and no to put on muscle mass to avoid injury they should be careful of the intensity of their work outs. Because there is gonna be nothing worse than getting your body fat right down and turning that corner ready the put on some lean muscle mass and finding yourself riddled with niggly injuries.

I apply MCT oil and black coffee to neutralize hunger when low calories bogs you down. At the gym the best pre workout is iced black coffee, creatine, L citriline, a dash of salt and beta alanine. Wowzer!!! you wanted to be cognative and alert and ready for war? Yeah buddy!!!

Just discovered your channel. I've been doing a lot of investigating of good nutrition and proper weight loss or control for a while and you have great knowledge and information. I hope I'm not breaking one of your guidelines by trying to lose too much weight in one shot. In about two weeks, it will be one year and presently I've lost 95 pounds without a break, yet I've had plateau,s that have lasted about a week and have been conquered by decreasing caloric balance just a little. I'm feeling great, energetic and have gained muscle. I'm probably about 12% body fat right now and will increase my calories to maintenance around 9% and hopefully build muscle at a faster rate. EDIT: Before I embarrass myself, I need point out my fat percentage is probably higher than 12%. 11.9 was what came up from my OMRON bioelectrical scale.

Where have you been my entire life!?!? Great lecture!

Yaaay just starting my diet today this will keep me motivated and give me great info!

I am also like the People you mentioned, at the end of the week ,i often binge on junk and end up with net zero or lesser weekly deficit I dont know how to control that

out here skipping lectures for which i go in debt for these free ones 8)

The best guidance that I've heard regarding cheat meal is there is no such thing as a cheat meal until you reach your goal. You have to first EARN a cheat meal.

Hey I didn’t see a playlist for these lectures but there needs to be one

These videos are great. Thank you