How To Reset Your Diet For MORE Fat Loss 

This video right here - that we have all just watched - shows us the social good that can be achieved through the internet. It's pure and dense information, but delivered with incredible tact, compassion and verbal dexterity. How lucky we are to have Dr. Israetel put out this content for free- it will surely help thousands of people.

I have been battling bulimia for years now and it's living hell. This information here is absolutely essential for breaking the binge - purge cycle, this is exactly what every single expert on EDs say and what my psychologists have told me. This video can literally be a lifesaver and I have always respected Dr.Mike but now I am also immensely grateful to him❤️

Dr. Israetel just lifted so many psychological burdens... Just allowing people to acknowledge in what state they are in their fitness journey and guiding them to own again their eating habits. I mean this is life saving IMO

This most important video about dieting I’ve seen in a long time. A lot of ppl need to see this

I love how you recognize the psychological issues around fitness. So many content creators will just tell you to suck it up or work harder

Damn Mike, getting shredded just for a diet video. That’s dedication!

I started dieting and totally crushing my training/cardio in January of this year and I went from 275lbs down to 230, and I must say I am totally feeling the diet fatigue, recently started eating at maintenance just to stay sane. Anyways, thanks for another great video Dr. Mike! 💯

What irony to diet chronically to get shredded for the ladies then once you get there you don’t even want the ladies anymore. It’s also crazy how accurately Dr. Mike breaks down the way my brain works when on I’m vacation and get reminded of the impending doom that is school and/or work. 😂

I wish this concept was more widely known. I originally found this with Stephanie Buttermore about 4 years ago. At the time that I found that, I thought there was something wrong with me. I had an extreme hunger issue, binge eating disorder, and the thought of dieting sent me into a tailspin anytime it was brought up. I used to be a personal trainer and while I'm certified in fitness and nutrition, I don't have a degree in the field. I followed everything I learned to the letter, and cut back my calories to 1,400 to 1,500 trying to lose the last bit of body fat while also lifting very heavy 6 days a week AND doing cardio an hour a day. I was exhausted all the time and frustrated with my body for not showing any progress. I ended up in an office job and stopped training and all those eating disorders just destroyed my body. Doing this to fix my issues with food and dieting saved me so much. It took two years to reverse what extreme dieting and overworking my body did to my relationship with food and to my metabolism. I really love that more people are talking about this.

I love that he talks about all the psychological factors that go into how to actually apply this information in your life. So helpful and approachable!!

This video, and also the "Getting Motivated To Lose Fat Through Dieting" video have been extraordinarily encouraging. These videos have been extremely relatable, and I find myself enjoying myself watching them because Dr. Mike just seems like a wholesome funny guy who wants to do good, the levity he brings to pretty complex and daunting concepts for someone especially my size makes me feel like it's gonna be all OK, like he said multiple times throughout this video "That is OK." About two months ago I began my journey to get into better shape for professional and personal reasons, I was 316 at my heaviest and I am now 308. It's not much but it's something, which is awesome. I work at a Sports Therapy clinic so I have access to a pretty amazing fitness facility and have been going for at least an hour for 5 days of the week. Hitting the weights mostly and also cardio. After reflection on my current eating habits, I'm probably around stage 3 Rough Macros, I have a range of protein I try to hit every day but don't pay SUPER close attention to total caloric intake. I've been eating healthier and less processed foods but.. I'll admit sometimes I still do ie eating out at a junk food place with the missus. My relationship with food still needs work for sure. I'll be starting the 1-3 month recommended / typical duration for this stage starting today and see if I can graduate to stage 4 by late July / early August. Great stuff Dr. Mike and cheers to everyone going through this process too. You got this.

Honest to God, I didn’t know I was in phase three already. AWESOME video. I hated running away from dieting, now it feels like I’m calibrating for my own motivation

This is probably the best video they have ever or will ever do. It addresses a core problem without sugar coating anything, and most people would benefit from if not doing this, at least knowing it's an option. And the recommendation for more help, extremely correct.

I love all your analogies you use to explain ur points. Very well delivered thank u Mike!

I've been hypothesizing about starting a reset-like phase for a few months after tracking relentlessly for the last 2 years and i haven't been able to come up with a better solution myself, thanks a ton for making this video dr. mike and hopefully i'll find some success, having your mouth water every time you pass the muffins on the counter gets old eventually.

I ate 4 donuts today, and I've decided to forgive myself after watching this video.

I wish this was made earlier. I got myself super lean, and then continued even further until I had a full blown eating disorder. I’m still dealing with anxiety with eating and whatnot, and even just my six pack slightly looking a bit less defined will make me anxious, but I’m slowly but surely getting better and better

Been on the "Rough Macros" phase for the better part of a year, and it's been great. Feel really good and I'm maintaining a healthy 15% body fat. I may go to phase 4 but to be honest, I'm not sure I should. Right now I can train hard and recover on time for next session, but it's borderline. Any restriction is probably just going to mess that up. I'll just stay the course unless I find my weight rising sharply.

I needed this like 5 years ago. This stuff is serious. Had to take a long time to remember that dieting and fitness should be fun.

I’m in recovery from years of ED and this is basically the exact process I went through. I gained so much weight from my binge/purge/starve cycles and I lost 200 lbs after I finally healed my relationship w/ food and exercise. It’s so much easier to live a balanced life when you aren’t constantly torturing yourself. It sounds scary, but it really does work :)

This works! For me it took 21 days of unrestricted eating to rebalance my hunger hormones and stop craving for binges. I gained about 17.5 pounds in that time, so be prepared for that, but it's worth setting yourself back on the scale a bit and cleaning up from there with rebalanced satiety signals. Phase 2 begin. Thank you infinitely, Doctor Isratel!!!

This was super helpful, thank you so much for putting the time in to lay all this out. These mental barriers can be insane, and it's really good to have that acknowledged and have a plan laid out. Doing great service, Mike!

This video has single handedly given me hope and a calmness from knowing i’m not the only one who legit has anxiety before eating ANYTHING and being extremely depressed after having my own pre planned cheat meals. I hate the idea of gaining a bunch of fat during this reset but it gives me hope that’ll it’ll benefit me and most likely solve my relationship with food. Thanks Dr. Mike.

Dr.Mike is a man of quality compassion and I cherish him like a gem! Thank you and RP strength team for all the wonderful insight to this amazing world of fitness. Been doing the rp diet app now for a little over a week after never dieting before, my workouts have become significantly more productive and I can’t see going back thank you all!

I used to do this diet reset kind of naturally. From eating whatever, to eating gradually healthier, to tracking macro's and dieting again. But I was always hard on myself and feel like a quitter for listening to my body and not being able to meet my goals (set by my brain for my body). Dr. Mike giving me the thumbs up to sometimes take a step back before re-engaging is actually quite reassuring. Thanks!

This channel is pure gold! I would point, from my experience, that most of my eating "irregularities" and "diet fatigue" is directly correlated with my, at this point, chronic sleeping disorder (nobody to blame for it other then myself just to be clear) which not only creates irregular times when I'm hungry and want to eat, but makes me mentally weaker and I want junk food more. When my sleep quality is good, any decision in my dieting is easier (whether I'm cutting calories, increasing physical activity or just trying to generally eat healthy and in average maintenance). In 2 days my vacation starts.... I will use it to relax from my diet, get good sleep so to start my next macrocycle fresh and ready

Great vid I’ve sort of naturally done this over the last 10 years from early 20s to early 30s. Picking up healthy habits along the way going back and fourth between your stages. Going to save this video. you have put it into words far better then I could have 👍👍

I have arrived on my own at stage 3 and i'm very happy with doing it for the rest of my life, it's a great balance of eating what i want and staying healthy.

On a less severe note, I like to take a couple weeks off from tracking every so often. Even for a nerd like me, tracking and accountability create some degree of stress, and it’s good to let that go now and then. My breaks tend to follow the same pattern as Dr. Mike describes, but shorter: I take advantage of the situation for a few days, then the novelty wears off and I drift back to my normal foods.

This video tackles on soooo many points. Everyone should watch this. Dr Mike dropping truth bombs this afternoon👊🏾

Also this vid was amazing. Not only full of wisdom but insanely compassionate. This is why Dr. Mike is the goat

I really hope Dr. Mike knows how helpful his videos are to so many people

man i need to re listen to this video..been a chronic dieter/binger my whole life..jojo dieted and such....listened to your podcast some weeks ago with james and you talked about doing a lsow bulk to get rid of the mental stigma of gaining weight...to be honest the scale shows like 5kg gained but my lifts skyrocketed so damn hard. i feel so much better mentally, going for this til like newyears but might be longer if i dont feel ready yet. thanks for all your parasocial support haha. you guys rock

I was bulking and trying to consume 4K calories a day on a 5’4 frame weighing 140lbs was very difficult. Force feeding every day made me miserable. Thx for ton of knowledge dr Mike.

It’s amazing how all this information is free!!!!!! Thank you so much Dr. Mike!!!!!!

Wow wow this feels so spot on. Yours is such a dynamic breakdown of where the stresses come from and why your tips help. This video is the first I’ve encountered that went in, to pull us out of this worrisome dieting cycle and into a peaceful eating lifestyle. Thank you ✨

Thanks alot for this video Dr Mike! Alot of people, me included, really needed this! 👍

This was so helpful and timely. Being an amateur boxing with no real off season and constantly attempting to get to a lower weight with no deliberate break, I can definitely relate to this level of diet fatigue. Looking forward do doing this!

Exactly what I needed to hear this morning as I was wondering if my diet fatigue was too high and was starting to really struggle at the end of a cut. Thank you Dr Mike!

This is just what I needed . I don’t know if doctor mike will see this but thank you. I didn’t know what was wrong with me and much less how to fix it

So much insanely valuable information in one video. Could listen to Mike talk for hours.

Dr. Mike laying down some wisdom as usual. I’ve recently came off of a semi restrictive diet to try and lose some un wanted muscle camouflage. I find myself sitting between step two and three currently. Thank you Dr. Mike!!!!!

Geez what an amazing video, so much high quality info. I'm sure it's going to have a lot of people rethinking their current situation as it has me.

Love his vids so peaceful and nice way of explaining stuff 🙏🏼

Man, just gotta say I appreciate everything about the quality of info and mindset you’re championing. You’ve got the highest quality, healthiest, fitness and nutrition content out there on the wild west of RU-vid. Thank you 🙏

There has never been any channel or content producer with whom I resonate so strongly. God bless you RP.

it is so good to hear this ❤ this really helps. usually people don’t talk about something like this. thank you so much.

Thanks for this video, especially 26:31. I chronically dieted and overtrained for nearly a year, really became obsessed with maintaining leanness while lamenting my scrawny state (at least that's what my body dysmorphia told me, I was actually looking pretty good in hindsight). I overtrained/under ate to the point of injury, now I'm laid out from training for at least a month. It's ok to eat off plan sometimes. My problem wasn't lack of self control, it was too much self control and too little self esteem

This. Is. Exactly. What I needed. Thank you Mike 🙏

OMG YOU ARE INCREDIBLE!!! How did I find you only today!?? Thanks, very valuable and real info! Also incredible voice!

Amazing content regardless of where you are in your fitness journey or dieting. Alot of great tips on how to be in tune with yourself and your cravings. Keep up the work Dr!

I didn’t even think someone could put out such a good & relatable video 🙏🏼

The amount of pure information mastery in your videos is fantastic. But I love that you have such a rational disposition and that’s so helpful for someone like myself who needs to remove the negativity out of food and dieting. Watching your videos feels like the start of retraining my brain.

This video may have just saved my life, I've been yoyo dieting for the past 6 months trying to get below a bf threshold and everytime I get within range I have a breakdown and binge using stress and social situations as an excuse. Im just glad to know that it's something I need to step back from and return to when I'm ready and not force something that's making my family and friends frustrated with my shitty attitude.

This is legendary advice. thanks for dropping this amazing content is such a palatable form.

Mike is a good dude.

This video was on point, always super helpful!

Another brilliant video - I got a lot out of this. Thank you!

I’ve been legit looking for this video for the past week!

Thanks for this info, Dr. Mike. Loving the content.

Thats exactly what i needed, i already binge for like 3-4 Months, i am so over dieted, i am on track a few day, but at some point anything triggers me and i eat like 5-8k kcals in like 30 minutes I am on a strict diet for like 2 years now, i never had These problems, but i allways could eat more than everybody else, i just dont get stopped when i am full...

Such a great methodology. I've been in that place before and didn't really know what to do so this will help if I get to that point again.

This really helped me. You're a helpful, wholesome guy. Thank you.

Thank you for this video. I feel very uplifted knowing that I’m already in phase 3. I struggled with an ED and depression for a VERY long time. I probably should’ve gotten professional help at some point, but I’m in a much better place now and videos like this are really encouraging and educational.

Such a great video, thanks Dr. Mike!

This video is pure gold ❤! This should be watched by all ladies (and gentlemen) out there who think too much about food, dieting, getting fat, eating or not eating that cake! Thank you, Dr. Mike for this!

Amazing video Dr. Mike. I don’t recall seeing anything like this before.

This is one of the best videos ever released on this platform, and this channel has BANGERS

This video needs to be your next Ted talk. Seriously great. Not everyone tuning in here on RU-vid is a body builder. Some of us are just "ordinary" people, trying to improve our health and get credible, science based advice. Can't thank you enough.

Currently eating healthy high protein diet for 3+ months, counting calories, doing LISS and HIIT alternate days, combined with strength training 5-6 days a week. Drinking 4L+ liquid as a 6'3'' 23 guy. Hope I'll persevere, and finally get rid of this stubborn fat and get lean. One day I'll look into the mirror and feel better about myself.

Great video as always. Acceptance that the addiction has power over our emotions is the first step, just a like a 12 step addiction program. I admit, I have an eating disorder. Last night starting eating Candy, could not stop till the morning when she had to leave to go to work.

I needed this video. Thank you!

Clear, concise, and compact with great info as always.

I've been weighing food and tracking macros with cronometer for 2 years. I love it and enjoy seeing all the graphs and metrics

Dr. Mike, I live you! This is literally exactly what I wanted/needed to hear and do. Thank you 🙏🙏🙏

One of Dr. Mike's best vids. Thanks!

Just did a 3-day diet reset…ate 7 pizzas. I don’t want to eat pizzas anymore!

The first part of the video kinda summed up my exact feeling, to a point where it is a bit scary how accurate it is. Finally someone put it into words, thanks a lot

Your video lectures have changed my life, keep up the good work 👏

I’ve watched a lot of videos on RU-vid…. This one was really amazing to watch. Someone who has the balls to admit that your mental health is as import if not more important for a healthy lifestyle is so freaking good to see. Subbed for life.

Thank you again for an amazing video and message. 💚

Mike man i can't thank you guys for changing my approach....its much better..better gains and a full hunger for working out...thanks

Thank you so much. This is the video I needed right now, and I’m so glad this came up in my random feed. I have been struggling with cycles of binges and restrictions for maybe 2 years. Yesterday I had another binge and had been ready to fast the day, but your video has made me realize maybe I just need to relax and start enjoying food again. I’m still a bit scared to go through the plunge of doing the phases but I’m definitely going to see if I can talk to someone about this. Thank you.

THIS IS AMAZING!!!!! Thank You, Doc!

I quite seriously wept while watching this. I’ve needed to be given this permission for years now. Thank you, Dr. Mike.

really loved the messaging here, especially the ending. take care of yourselves and seek help if you need it 🙏

Great great video. I have been sort of naturally doing this but my change to ability to diet came really abruptly. One day I stepped on the scale and felt so low all day because it had gone up. Then watched your motivation for fat loss video.. wrote out a plan (which correlates with stage 3 of this video.. 12 week plan.. 30 mins walking in the morning, rough estimate macros for 3 meals and 2 snacks, 5 days a week hypertrophy) 4 weeks in.. and have found it all almost a breeze ever since.. it relaxed me so much to know exactly what my plan is.. I discovered the relaxing nature of having a little structure, instead of making on the spot decisions..Thanks so much Dr Mike

Thanks Dr Mike I needed to hear this

Wow. I've been a huge fan of Dr. Mike for years but never commented. Just had to on this video. Pure fucking gold. I don't have the diet challenges that this speaks to, but for those that do, I could see this video being a life changer. Nicely fucking done...

Great video, thank you so much!

One the best episodes from Dr Mike. Awesome🖤

What a great video and I feel like this diet "reset" would set you up to eat without always having to track. I only track protein and this works for me. I was eating more the last few months while training harder but now my body decided I need to back off. I'll write down everything I eat for a few days until I can get into a new habit and go from there.

Thank you so much for this 💯

POWERFUL VIDEO. One of the best I’ve seen on the channel. This is a true gem. Thank you 🙏

This video is absolutely life changing. Thank you.

Your videos make every day so much better. I always end up laughing during cardio at your videos 😂

So weird the algo never showed me this vid before. And why do I find it so inspiring? I watched it twice and feel more motivated than ever

Thank you, professor!

Holy shit I inadvertently did this. I was burned out from being lean and decided to just fall off of the wagon and put down training for a whole. Eventually I got to the point where I found myself gravitating towards healthier snacks with no calorie restriction. Eventually that turned into actually dieting and making a good attempt at getting lean. 3 months in, 37lbs down, absolutely zero diet fatigue.

You can tell you're super lean in this one! This is super helpful, and something I did inadvertently over the past holiday season. I've been dieting since January and I think I'm ready for a maintenance phase and a deload, the fatigue is REAL. I'm gonna finish out the 3rd month strong though. Next diet phase is gonna be even better than this last one with all the skills I've learned from your lectures. Can't thank you enough, RP is fucking amazing. Thank you Dr. Mike!