How Fat Loss Works - Episode 5: Setting up Your Fat Loss Diet 

Absolutely awesome series. Watched all of them in a row, every week. I've been having a general idea in how this works - but these past 5 episodes so well polished and excellently structured , anyone should be able to understand it very well. This deserves all the likes in the universe. Thanks Layne. You're the best.

It's cool watching this video 3 years late. I'm using Carbon now and the above equations are accounted for in the app, so now I can see where it all came from. Love the consistency Layne

I love watching these videos as it reminds me that I made it to the 5% elite club that most cannot, 6 years ago at 5ft 6ins and aged 47 I weighed 212lbs and had fluctuated between that and about 200 for years. I had a 40 inch waist and a round puffy face and my back hurt from time to time I made the choice in March 2012 to change my life and make a change forever no matter what..6 months later I weighed 168 lbs the lowest I'd been since I was in my 20s and had a 32 inch waist and just the one chin...I MAINTAINED that for 1 year never put on a pound but enjoyed life. I then fell of my bike, dislocated a finger and busted some ribs, so I focused on my diet a bit harder and started walking and then after 6 weeks got back into my training which is circuit based 2-3 times per week. 6 months later April 2014 I was 154lbs with a 30 inch waist .....I have remained that weight and size ever since and I'll be 54 this year.....it can be done but you need to change your MIND and OUTLOOK on life.. I no longer have to track, I eat out regularly but I stick within my limits and I'm very very active Most guys my age have guts, look exhausted and old.... People take me for mid 30s. Being in shape doesn't make you a better person but it can make you a lot happier

I can't believe how few views this series has. This series deserves millions of views. Very well done, Layne.

For anyone interested, here is the paper where Muller et al. published the revised equation: academic.oup.com/ajcn/article/80/5/1379/4690446

Fantastic... as someone who's taken 3 courses on biochemistry I found the balance between science and practical advice just perfect in the video series. Gonna check out the book for sure.

Thanks for the info. Since getting out of the military I’ve struggled losing and gaining. It’s comforting to see that I’m not alone in that. I lost 25 lbs a year ago but lost quite a bit of muscle mass as well and I didn’t like how I looked. I’ve spent a better portion of the past year lifting and not restricting calories however I’m now focused on dropping the extra weight.

Amazing job Layne! Will be purchasing your book

This is a Great watch. I can admire he depth of understanding Layne has on this topic because of how simple he can explain it. Well Done!

You do an awesome job at explaining / teaching this! Love this style of video :)

Amazing series. See them all in a row... Keep the good work

Cheers Layne, will be purchasing your book

Great video. Thanks again. Between your videos and Mike Israetel's I have gotten the knowledge that has gotten me from 335 to 265.6 this AM. On the way to 220ish. Much appreciated.

awesome info! i have always love eating and that made me lose weight super hard, tried a lot of diets and exercises along with it, but what made it possible was agoge diet. it changed my life. its always about the right diet for u

This is what you call a Master Class dissertation on how to do it correctly. Bravo!

Thanks for your content Layne. For years I practiced the Body For Life program on and off. Like you said, you have to think about the diet AFTER the diet and I never did. I’d successfully get through 12 weeks of training and dieting but then would go back into my normal lifestyle and it doesn’t work. ANYTHING can work as far as training and diet but NONE of it will ever be successful if not maintained in some fashion. Looking forward to reading your book my friend I always love your videos! Paul Revelia sent me here!

perfect! exited about your book!!

All your videos are very informative and have taught me so much bro.. thank you for your videos and advice. I’ll definitely be incorporating what I’ve learned to my training and diet

Great series Layne....Just added you to my subscriptions.

what an awesome info man, all you need to know to apply dieting in a 20 minute vid, golden

Thank you for these series Layne.

Just dropping all this great applicable knowledge for free! You’re a saint.

Love this series 👏🏼 Thanks Layne

Love this series of 5 videos. This episode focusses on the calories in. Is there a video coming on the calories out side of the scales? Ways to influence the various components of calories out?

Very informative and applicable, Layne thank you.

love the series great information and will rewatch to retain more info. would you be willing to make a series on dieting for gaining I know it's caloric surplus but would love to know more on the science and effects of carbs and fats trying to lean bulk

Thank you! Thank you! Thank you Dr. Layne Norton!

This is fantastic content and I am grateful that I found it. Great series. This should have millions of views. Thank you for making this and sharing the knowledge.

Amazing video as usual🙌🏼🙌🏼

Dropping straight fire! Awesome vid, just amazing what you put out...For free!

I like that the loss recommendation is a percentage of bodyweight rather than a static weight like 1lb, 0.5kg. it scales up to meet the demands of those who are very heavy, and scales down for those who are getting contest level lean too.

Thank you for the information...

So simple yet mysterious to most by choice.

Great series!! Thanks Layne!! Purchased your book, and it’s awesome!!

This is such a great series.

Stoked on all your knowledge! What’s your opinion on where you draw the line with how much protein is too much in the context of renal health and when that could begin to show adverse effects on the kidneys? Also, at what point does too much protein become unnecessary- is there an upper limit of how much protein our bodies are able to use efficiently (in the context of hypertrophy)?? Thanks, Layne!

Great video man! I bought the book - and let me tell you guys, ITS AWESOME!! 😃😃😃

Nicely explained with all details

The greatest fat loss how to video!! I've watched this video so many times trying to catch all the gems... Thank you @biolayne

Cheers Layne, great work and valuable information! Do I need to separate fat and carb in my meals? for example, if I am eating high fat in breakfast, should I eat no or low carb and vice versa? if so, how much is low or high in percentages? thanks!

Dr layne knows his stuff

This series was very educational

Layne, I've lost around 20 kg in the last year at around the rate you suggested by tracking calories. However I've found that throughout all the weight loss my maintenance has remained pretty much the same. What can you attribute this to? I am excited about your book. You make awesome vids. Much love

Any thoughts on achieving the calorie deficit using a 24 hrs Fast per Week or a IF 5/2 protocol?

Superb quality info 🙏

Oldy but a goldie great

Awesome stuff! I couldn't agreed more about finding a diet plan that is sustainable.

Why can’t anyone else explain it like this lol your awesome Layne!!!! Thankyou

On my first week of cutting I lost 2 kg of body weight (I was 85 kg when I started) and now this "more than one percent per week" thing you talked about is really tripping me out. I'm on my third week and right now I'm at 81 kg. I'm shooting for 78 kg and I was hoping to be there in about a month but now I'll definitely be slowing things down.

So good. Thank you

I took a diet break for two weeks . I also track calories /macros consistently . It seems that 2100 to 2200 cals is my maintenance at the moment . I tried to take one week off but ended up taking the second week off . Actually I am considering taking a 2 week diet break every 4 to 6 weeks . I am on 2nd week of dieting after my break but I do believe I may take a next two weeks off at the end of July . I dont mind slow . I do like the idea of sustainability and keep off the fat removed

Loved this series. This needs to shown in gyms before signing up lol. Anyone who is wanting to lose fat needs to watch this. Drives me nuts how stupid or uneducated people can be on this subject. Love my daily layne videos!!!!

Great video ! One small thing - if one will drop fat intake below certain threshold, wouldn`t it ruin one`s hormonal health ? From what I read minimum of essential fat acids is required to keep you good.

2 questions. With regards to losing more then 1% body weight a week to minimise muscle loss does it make it better to increase cardio rather then lower calories to preserve mass? Also how often do you recalculate your maintenance While in a cutting phase ?

If I am trying to lose fat and I'm 25-30% bf is it acceptable to break the carb/fat ratio 65%f 35% carb. I know you stated you can break it up how you would like but given the amount of body fat would this ratio be ok. If not what ratio range is best. Thanks for the content

Would be great to see how you build a meal plan (or structure your meals since I know you hate them) based on these numbers as I find that’s the hardest part.

I wish anytime someone wants to lose some weight, your "how fat loss works" series would pop right in front of them. Best quality information out there in the sea of dodgy pseudoscience, I look forward to your book aswell.

Does the refeed help stop the metabolism from slowing down? At least slow the process down at all?

While overall weekly caloric deficit is what drives fat loss, couldn't even spread out high days (especially if they actually create a slight caloric surplus on that particular day) have a positive benefit on metabolic capacity and thus increase long term fat loss?

Can you explain different between counting calories per week/month and daily?

Biolayne, would you mind citing the study that you got percentages of dieting relapse? I believe you started talking about it at 17:17. I would like to read it, thanks.

Loves these videos and you say mmkkay alot lol makes me chuckle😂😳. You have awesome info love it 😊❤🙊

THANK YOU LAYNE! :D

Layne. You mention that you have to be able to stay in a diet that one selects for themselves perpetually for example on keto. I think you should include that one can also switch diets for example to adf or if when you’re burned out on keto for example. The goal as you’ve mentioned is that one must maintain energy balance through one diet or another. Please confirm.

Slight math error on high day calc. But nbd. Thanks for the great video

Love this information. Explained in a way that most understand easily. Do you know if Layne is involved that it’s been researched extensively. I do have a question to ask though what changes should someone like myself who has excellent health markers and is very active but still about 50 pounds overweight consider? (Resting HR in the 50’s, BP average 117/72, cholesterol range averaging 120-130 with very low LDL and nice high HDL numbers)

Layne if I train at 430am does a higher calorie day really benefit me? Just wondering

hello! where is the free chapter of the ebook talked about in this video? thanks !

1. eBook = bought 2. Liked the video 3. Grabbed a seat 4. Now lets shut up, watch this video and learn

What about counting (or not) fiber calories in terms of carb calories and your overall calories?

Hey, love the series. I'm wondering if lean body mass if affected in the same way in someone who has a lot of fat to lose and who is only just building up their muscle mass?

If youare training 5 times a weak - on non training days 300 kcal lower ? or just still eat the same ?

How do you recover from a lower metabolic rate after a long period of caloric deficit? Ive been really low for a long time and losing 110+ lbs. Is there a way to do it because it seems like my maintenance is at or below 2000 now.

Thanks for the great video. I hope you can confirm for me. I'm 53, so taking a 1.5% increase from 220 (my calculated amount) for a total of 23 years (man, when did that happen) would = 336g-- and that I need to use this to determine leftover macros for carb and fat (rather than the 220)? Is that right? Thank you!

This is gold i swear

Any advice for losing weight with type 1 diabetes. Those insulin injections basically guaranteed everything is stored as fat :/. I have not touched any quick carbs and have had limited "slow" carbs but seems that weight is gathering around the stomach more than anywhere.

One thing I don't remember hearing you cover during this series is how to factor in "calories burned during exercise" when calculating your maintenance/deficit number. If my maintenance is say 2500 so I eat 2100 a day BUT burn an additional 1000 from exercise, should my intake numbers increase by that 1000? When calculating your BMR they always ask for the "activity" level which will increase your daily input. I've tried eating those additional calories (on days where I lift) and always end up gaining weight. I've heard "experts" talk about "starvation mode" where you eat too little per day but is that really even a thing? If so, when does "starvation mode" kick in? When you tip that balance of losing LBM at 50% or more?. Just wondering how to think about this. I exercise a lot (sometimes cardio in the morning with a lift in the afternoon). I eat 2000 a day. But I sit for a job and most of the time when not exercising. So finding that right number to stay in a deficit is very difficult.

So would you be able to calculate deficit as shown below? I weigh 84 kg and want to lose 0.5% per week. Studies show most likely 30% of that weight would be LBM and 70% would be fat. LBM would hopefully be mostly water and fat is very dense in calories. So from the weight lost -> fat lost -> calories required to lose that amount of fat. 84 kg * 0.005 = 0.42 kg BW (per week) -0.42 kg BW -> -0.294 kg fat + -0.126 kg LBM (per week) -0.294 kg * 1000 g/kg * 10 kcal/g = 2940 kcal (per week) -2940/7 = -420 kcal per day

If protein requirements go up by 1.5% per year after age 30, I'm 51, ignoring compounding, I need 32% more protein? 1.8-2.6 g/Kg goes up to 2.3-3.4 g/Kg? Seems high, is that specific to body builders?

I'm an MMA fighter, would I be able to use this approach to help me make weight?

These 5 episodes have helped me so much--I am so glad I stumbled upon your videos. I appreciate your straightforwardness (and you didn't curse as much either) and easy to understand steps to fat loss. I am very ashamed to admit, but I have *overeaten* my way through five years of to lose weight. My mindset is changed and now my habits are changed. Sometimes I cannot see the forest for the trees--It's not magic, etc. I will be able to lose this excess fat. I am going to be in that 5% because of my consistently, good habits not my herculean willpower or existential weight loss formulas/fads/excuses. lol Thank you again, Layne. Good day to you :)

When does the book come out?

Can't find the link to the book?

What is the name of the calorie calculator u prefer?

Where’s this book you’re referring to? Is it the show prep book?

yeah. I can't find a specific Müller bmr equation either. just some comparative research using existing formulas....... a little help??

How do you re-calculate a deficit after taking a diet break? Do you first re-calculate your CURRENT maintenance (post diet break) and then deduct an amount of calories based on how much you want to lose per week? Or do you go back to pre-diet break calories and reduce those calories by 10%? Setting up the diet is the easy part but what do you do as you progress and plateau? THANKS

If de novo lipogenesis is so limited then where do carbs go if you ingest a lot of them after your glycogen stores are full?

can you d a video on nutrition timing ?

Has anyone been able to find information on the muller equation ?

So in terms of body composition as long as I account for my calories and protein intake the percentages of carbs and fats don’t really matter?

I just realized that your intro is PBS’s Mystery!

This is great 👍🏽

I just need to know if I could still reverse diet I've been eating about 17 to 1800 calories after my 128 lb loss I've been around 1800 calories for about a year now and I've gained about 20 pounds back can I still reverse diet and fix it do I also stop cardio on the reverse diet really need help really need these answers please thank you your videos are awesome I know they help a lot of people hope they can help me

Awsome video!!!! Layne, If we walk around 10 to 15 steps per day as daily activity, those extra calories burned, counts as cardio? Thank you!!💪

Just increase your work output from weight training instead of cutting calories too low , that’s works for me and stan efferding and Mike dolce also recommend that

So if we are taking into account calories in vs. calories out for study control purposes is this assuming that said person is weight training relatively close to ideal volume, when looking at all your nutrition focused videos? (I’m just trying to put it all together lol) [ I’m new to this so I apologize if this seems to be a question of ignorance. It’s just lack of experience I’m trying to keep up, but I feel like the only airhead in the room lol]

Dislikes are going to come from the ignorant who don’t understand science and are stuck thinking in a straight line. You da man Layne! always learning from the best

Whats the names of the BMR calculators? Muller equation and Eggs benedict?

How can I find the Mueller equaiton?