In todays' video we talk Fat! How to lose it and the best amount of fat for fat loss (sorry, too many fats there) Instagram / shredbyscience Facebook / shredbyscience Snapchat / shredbyscience Twitter / shredbyscience
I would just like to say that this channel does not get the amount of views and support that it deserves. You provide such fantastic content on a regular basis, and I hope to see your channel grow in the future!
@@ptcollective I've been loosing about 1 pound per week eating like 2300 calories per day, with the macros mentioned. I am sticking well to my diet so far if that is what you meant by adherence
If satiety is not a problem, is there any reason to require fat intake? (Beyond the tiniest amounts for hormone production etc.) Carbs and protein seem more important for muscle preservation and recovery.
From personal experimentation, high protein low carb diets have accelerated weight loss and have been critical for achieving sculpted results (55% protein, 35% fat, 10% carbs). Fats don't make you fat.
@Frank Burjan I use Cronometer/had a panel done. It's actually interesting, I transitioned then from high protein to keto then, I'm doing carnivore now. Mostly for my autoimmune condition, but my gains have never been better and now I'm at about 2% carbs. I'd recommend looking into the science.
@Frank Burjan That's a very Americanized recommendation, and it's becoming outdated. I don't have the logs from that long ago, but an example of my keto meals (with moderate carb cycling) when I was bodybuilding would be around 2800 calories, 65% fat or 202g, 25% Pro or 175g, and 10% CHO or 105g (which is still pretty high, but would only be centered around my workout and then jump back into keto). I've learned a lot since then, here's a few articles to mull over: www.ncbi.nlm.nih.gov/pmc/articles/PMC6724590/ pubmed.ncbi.nlm.nih.gov/27475046/ nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-2-21 journals.physiology.org/doi/full/10.1152/japplphysiol.00003.2009 journals.physiology.org/doi/full/10.1152/japplphysiol.00333.2003?url_ver=Z39.88-2003&rfr_id=ori%3Arid%3Acrossref.org&rfr_dat=cr_pub%3Dpubmed& journals.lww.com/nsca-jscr/Fulltext/2018/12000/A_Low_Carbohydrate_Ketogenic_Diet_Reduces_Body.10.aspx/?fbclid=IwAR3IS6MpDTJmNf4qV2D0K-fhuctyyDjv9taSAL-AQFov_PVrwvM2MV2KyvM jissn.biomedcentral.com/articles/10.1186/1550-2783-9-34?optIn=true www.pnas.org/content/111/47/16647
Also too it's worth noting that carbohydrates aren't an essential nutrient, and they certainly aren't required for muscle growth. Muscle growth is achieved by the following: Hormonal output (dependent on fat), adequate stimulus (training hard, lifting heavy), protein synthesis (eating enough protein to repair the damage), and eating in a caloric surplus. To say that you can't lift as heavy without carbs because your glycogen stores are depleted would be to ignore the bodies of evidence that show alternative forms of energy that the body can use instead. When mTOR and insulin baselines are kept low, it gives the body more metabolic flexibility, which is arguably the secret to health and longevity. HVMN does a good podcast on mTOR as well, you might be interested: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-o2vPOW00kzM.html
