So... With time restricted eating, I eat WAY MORE than I have in years ( But must still been in caloric deficit) I have upped my "Good" fats, otherwise eat same sort of foods... Whole foods plant based .... No processed foods and no sugar... I have lost 3st in 18 months and now actually enjoy eating...and have WAY more energy... I do a 20/4 ... I have read lots and still can't find the answers to WHY this has been so effective for me... BUT, it sure is... I'm 66 years old now feel 46... I'll take that !!
OK, losing weight is the key to reducing steatosis. The best way for an individual to lose weight is what works for them. An energy intake deficit is necessary - we want to burn body fat, instead. What was missed in this discussion is what worked for me. Consider insulin levels, and insulin resistance. The insulin hormone has many roles, but one is as a metabolic switch. Two states: store energy, or burn energy in/from fat cells. In order to burn body fat, insulin levels _must be reduced._ This is where minimizing carbohydrate intake AND intermittent fasting have benefits. Ketosis may occur, but the body takes care of itself. There is no essential minimum requirement for carbohydrates. I lost 50 pounds weight (20%) in six months, and kept it off over a year now. I expect my NAFLD is much improved.
I have been using this approach for 6 years now. With sustained weight loss. Hb a1c down well into normal. Low normal liver enzymes. Extremely low trigs and very high HDL.
I guess that you need to invite dr Roy Taylor and discuss with him diabetes remission extensively and ask him about difference between fatty liver and extra visceral fat content that can cause diabetes. Beside, his ideas about the most proper macronutrients or supplements during this diet. There's also a brilliant doctor from mount Sinai ichaan and he works on beta cells regeneration using harmine or dyrk1 inhibitor in synergism with glp1 agonists. These two doctors can say alot about the topic of insulin resistance.
What would be the correct caloric deficit ? 10 % of the metabolic base ? 20% ? Are there scientific articles that demonstrate that a too strong deficit has a reverse effect on weight (i.e. gaining weight)?
Time-restricted eating is one practical tactic that can help one keep focused on weight reduction. No snacking is another mindfulness tactic. Both helped me reduce from 195 to 155 pounds. Both are now normative behaviors along with other learned healthy eating tactics and exercise.
Professor Hill. The information you provide in general is amazing, and the service you provide to society is incredible. With that in mind, you need to control the quality of the people you interview, because it is understood that if they are interviewed by you, you generally agree with their points of view. This guest is clueless on how to achieve weight loss. Counting calories does not work by itself without a robust set of additional actions to change fundamental appetite.
I lost 17 pounds I am now height 5'0" and 126 lbs. I exercise, I cut my alcohol by 90% I lowered my triglycerides (now 74) by 40% and lowered my cholesterol 20 points now 208. My liver still has fat on it. I don't know what else to do.
The only "food group" you really need to remove is UPF. Do that and your body will most likely sort out the rest. I thought I was relatively healthy, cut out all UPF and dropped about 4kg from 84kg to 80kg. Body fat is now below 14%. If the effect is that strong at the margin, the effect when you are overweight must be extreme.
It's not a bad idea to cut out "UPF". Although I'd stress you should differentiate UPF as a broad category from specifically junk food, which is generally high in salt, saturated fat, refined sugar and low in fiber. UPF is a broad category that also includes healthy foods.
The diet that works for you is the one that should be used. The presenters today made no mention of the well established research on decision fatigue. For me, spending the morning fighting with various arguments why and how I should resist the cookies brought in by a co worker, or worse the plate of steaming cinnamon buns. (I'll just have 1/2, boy that's good maybe just 1/2 more, later 4 buns down while struggling with the other workplace decision minefield.). I simply have one easy decision, I'm not eating till 1:00 PM. Sounds trite, but it works for me. I know it is simply yet one more path to a calorie deficit. I know I should for metabolic reasons have breakfast and reverse my diurnal pattern, (with this pattern IF actually has some evidence of benefit) but empirically I can't pull it off. 6 years in and still working.
Really, really good information from Alan, thank you Alan and Simon! Personally I find keto diet adherence to be very difficult, and my LDL really shoot up (not very large but quite significant). The bigger difficulty is to convince my mom to adhere to a valid weight loss strategy for her to correct her metabolic syndrome. A short term extreme keto seems to be a valid approach to the set the ground for her to kick start things.
What about alcohol? Are the impact-calories in alcohol dependent on time? If I drink five 100-calorie beers in one hour, how many of those 500 total calories will be impact-calories? Do we urinate out alcohol calories if we drink faster than the liver can process them?
You always drink faster than the liver can process the alcohol, that’s why it takes roughly an hour to process one alcoholic beverage rather than seconds. So you will always lose some calories through urine and don’t forget breath (remember breathalyzers).
@GBOAC , so again, if I were to drink 5 100-calorie beers in 1 hour, how many of those 500 total calories would be actual impact-calories? Let's say for this question that I'm just sitting still on the couch and drinking 5 beers in exactly 1 hour.
@@jondel3304 research by Alec Paton “Alcohol in the body” mentions 2 to 5% excretion, so 5 330 ml beers containing say 5% volumetric alcohol means 82.5 ml alcohol, of which 5 percent excreted means 4.125 ml, which weighs at room temp .79 grams per ml so 3.25 grams lost. 7 kcal per gram means the loss is roughly 22 kcal at most. Your beer contains say 145 kcal per 330ml (depends on the variety of course) times 5 is 725. So all in all you can expect 700 kcal impact calories.
The strategies here are general tips for anyone with non-alcoholic fatty liver disease, not athletes or obese people specifically. But for obese people, the focus might lean more towards calorie reduction and weiught loss while athletes may focus more on macros (i.e. less saturated fat and fructose) than caloric reduction assuming normal body fat. For a more personal approach it's more appropriate to discuss this with your doctor.
If you are going to quote Ray Taylor supplement restrictions as a reasonable choice. The so called shock value of a low carb ketogenic diet must be a consideration. Especially given that a rational argument can be made that the low carb diet is also then long term solution. Potentially reducing probability of the dreaded yoyo diet phenomenon.
