Jason Fung Says Calorie Deficits DO NOT WORK On Diary of a CEO Podcast. Here's Why He Is Wrong.

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Sigh.
In another clickbait Diary of a CEO social media snippet, Jason Fung said:
“Eating fewer calories will automatically lead to weight loss is completely false”.
So, here is what you need to know.
It is totally true; when you reduce how much you eat (calorie intake) your body can respond by reducing how much energy it burns (calorie expenditure). This is a topic intertwined with 'metabolic adaptation' or 'adaptive thermogenesis' where your metabolic rate reduces as you lose weight, sometimes by slightly a disproportionate amount.
But, it is very important not to exaggerate this to make it sound scarier than it really is.
If you weighed more than you do now, your body would have higher energy needs. Likewise, if you weighed less than you do now, your body would have lower energy needs.
Just like you give more food to big pets and less food to small pets. Bigger animals tend to require more food.
Many people exaggerate this to imply that reducing your calorie intake DESTROYS YOUR METABOLISM and the data to support that is not there. It is possible that aggressive weight loss plans may lower your metabolic rate by a disproportionate amount, but it’s still very much equivocal as newer research disputes this theory.
As an example, Jason Fung has said in the past that if you reduce your calorie intake by 500 your body will burn 500 fewer calories and you won’t lose weight.
But, this implies your body will IMMEDIATELY reduce how much energy it burns, which is not true. It reduces in tandem as a consequence of you losing weight. It doesn’t immediately prevent weight loss.
Most importantly, this adaptation to weight loss is often used as a sales pitch to sell you another plan, as if low-carb diets and intermittent fasting plans somehow bypass these metabolic changes.
But they don’t.
Does that make sense?
P.S. My best-selling book, ‘Everything Fat Loss’ is currently on sale as a brand-new audiobook, plus digital/print versions from Barnes and Noble, Apple, Kobo, Google, and Amazon with an extra 10% off in the USA and an extra 37% off in Canada. Feel free to grab it before the price goes up.
geni.us/Everyth...
References:
- What is the required energy deficit per unit weight loss?
- Metabolic Adaptations to Weight Loss: A Brief Review
- Caloric equivalents of gained or lost weight
- The energy cost of walking before and after significant weight loss
- Meta-analysis of resting metabolic rate in formerly obese subjects
- Changes in Energy Expenditure with Weight Gain and Weight Loss in Humans
- Quantification of the effect of energy imbalance on bodyweight
- Physiological responses to slimming

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21 сен 2024

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Комментарии : 90

@MustardSeedish 5 месяцев назад

Here are the three things I heard from IF experts including Dr. Fung: 1. Our bodies were not designed historically to eat all day. 2. I didn't have a calorie problem but a hormonal. 3. Dropping insulin levels help the body get its energy from fat stores. I lost weight in the late 80's on a calorie deficit diet then I was no longer being able to lose weight after multiple tries. I finally lost 30 pounds on IF and have sustained it for nearly two years.

@clubbizarre 6 месяцев назад

you know what I love most about your videos? you look like a "normal" athetic guy, whereas on your photos and some videos you look MASSIVE, shredded, just supppppper slapping well. but your "normal relaxed" state is similar to how i look (in my normal relaxed state) and I often worry, too much, about looking strong enough

@lisamckay5058 6 месяцев назад

"He is being ... silly." That moment just delighted me.

@BenCarpenter 6 месяцев назад

Haha. Jason Fung has a lot of fans and they often get disgruntled so I didn’t want to lose them by insulting him too aggressively 😁😂

@lisamckay5058 6 месяцев назад

@@BenCarpenter bless their hearts. 😉

@AzureSoukyuu 6 месяцев назад

There's also that "survival mode" myth where you magically stop losing weight completely if your deficit is "too high"... people seem to have forgotten there is such a thing as "starving to death".

@AutumnHaunts 6 месяцев назад

Yea this is such bullshit or else nobody would ever die from starvation or be underweight at all

@justaname999 4 месяца назад

Yes, there is a magic "set point" and our bodies are unable to go beneath that. It's so funny how these people happily ignore the fact that the laws of physics literally apply to everyone, unless they have created a way to run on air. Obviously, we can get lethargic and move less, meaning we burn less, and any of the other "explanations". None of that can circumvent the need for using energy from something to keep our cells warm enough and alive. There's a reason for organ failure in extremely under-nourrished people.

@Hat65 3 месяца назад

Jason Fung is a zealot. I feel sorry for anyone who follows his advice. They’re going to gain the weight back because his approach is to do long fasts in which the majority of people will binge because they’ll be starving.

@dad_newk 6 месяцев назад

So question. If a person has a goal weight and lets say that goal weight equates to eating 1,500 calories a day. Would say it's advisable for a person to just eat the 1,500 calories a day or the industry recommended subtract 500 calories.

@BigBADSTUFF69 6 месяцев назад

no you want to eat at a sustainable deficit that will have you losing around 1-2% of body weight per week. I personally lost 40 lbs over the past year using Macrofactor which adjusts your calories automatically based on what you are reporting and weigh ins.

@Frank_Jones314 6 месяцев назад

The fitness industry (I'm referring to the hacks and charlatans who ridicule the notion that calories matter, or who deny that CICO is real) make this far more complex than it actually is. Probably because they are selling a product or an idea, or both. They want people to believe they have no control over their weight loss, or that some mystical factors are to blame for being overweight, and that the only solution is to buy their special product or idea or plan or whatever. CICO. Calories in, Calories out. Also known as the first law of Thermodynamics. If you want to lose weight, create a 500 calorie a day deficit and you will lose one pound per week, approximately. Might you need to adjust your Calories in or calories out during this process? OF COURSE. As your body starts to need and burn fewer calories, you might need to eat less food. But the goal is still to achieve the daily caloric deficit. For many people, a better adjustment would be to increase Calories out, by increasing activity (either directly through exercise, or indirectly through increasing their non-exercise activity, such as fidgeting, pacing, generally being in motion instead of sedentary, etc.). Genetics does matter, yes. Some people's genetics result in lower overall energy expenditure, making weight gain more likely and weight loss more difficult - it means their calories in might need to be a lot lower than a naturally lean person. Everyone is different. I weigh 175 pounds, and if I ate 3000 calories a day, I would be in a severe deficit/cut. Weight would fly off me. 3700 is maintenance for me, and I eat around 3900-4000 when I am trying to bulk/gain. The deficit does not need to be any exact number. It can be 300, 500, 800, depending on how fast you want to lose weight, and how rapidly your body can handle it. Too large of a deficit could be very unhealthy and end up backfiring. You can also eat at a higher deficit 5 days a week and closer to maintenance the other 2, giving yourself a built-in weekly "diet break" or "refeed" or whatever it's called. Try different things and see what works best. Different people will respond differently, but the overall necessity of being in a caloric deficit holds true. The notion that people can eat whatever they want in whatever quantities they want, and still lose weight because they are using some special technique or formula is absolute nonsense. Eat more calories than you burn, and you will gain weight. Eat fewer calories than you burn, and you will lose weight. Anyone who says otherwise is pushing some sort of agenda.

@830927mjki 6 месяцев назад

Best advice would be to do whatever works for you. High protein/low carb Intermittent fasting works for me. Not because it's magic or anything, I just find it easier to control what I eat. If you wan't to do it with a set target then do this: 1) Count all the calories you eat over two weeks. 2) (Total / 14) - (10 * [lbs to lose]) = your calorie target. A pound of fat is around 3,500 calories. With 365 days in a year, that's a little under 10 calories per day per pound. It won't be fast, but It might give you a better idea of how much you should eat to sustain the loss.

@clairisalong126 6 месяцев назад

I had a lot of success with intermittent fasting, but I didn’t use a coach or follow a plan. Instead, I paid attention to my body and took notes on myself for a month, and then figured out what times my body was processing food the best and when it was having a harder time. I also paired this with an increase in water intake and I noticed what it actually helped the most with wasn’t my weight specifically, but my sleep and energy levels, which helped with everything else in my life. I am not currently doing this and my mental health has worsened since my eating has worsened.

@aliablackwell8311 5 месяцев назад

Thank you for making this. These clips make me feel really hopeless. Thrns out alot if doctors who say this stuff are on ozempic's payrole. They want to make you feel like its impossible so you buy the drug

@aliablackwell8311 5 месяцев назад

For me though that's not an option since I'm not overweight I just want to cut and bulk. So it makes me feel like I'm powerless to look and feel the way I want and doesn't make anyone a dime

@TheNutmegStitcher 5 месяцев назад

Well, of course you know more than a doctor. And IF is free.

@aliablackwell8311 5 месяцев назад

@@TheNutmegStitcher I'm a premed right now so I'm not completely lacking in physiological knowledge.

@Hat65 3 месяца назад

@@TheNutmegStitcherNOTHING is free.

@ZanderKaneUK 6 месяцев назад

A product in search of an audience one might say? Sounds like 99% of podcasts these days.

@BenCarpenter 6 месяцев назад

The Diary of a CEO podcast is becoming particularly good at churning out clickbait clips nowadays, unfortunately

@richsimm221 6 месяцев назад

I like that analogy

@Marcie2nyc 5 месяцев назад

Please sell the mugs!

@alexiswinter6948 6 месяцев назад

He does explain it really well. This is from Diary of a CEO. A podcast that is over an hour long.

@BigBADSTUFF69 6 месяцев назад

No, Jason Fung is an "insulin model of weight gain" guy and the insulin model has been debunked. For instance, the new GLP1 agonist medications that are magic for wieght loss actually increase insulin. He's a hack.

@Samrod-nj8wk 6 месяцев назад

you can explain bullshit really well...but its stil bullshit

@BenCarpenter 6 месяцев назад

I listened to the podcast and although some of his explanations were much better than this clip alluded to, this particular section was misleading 🙂

@KarmenHart-d9i 6 месяцев назад

I lost 30lbs in 6 months on a calorie deficit and weight training at the gym I am 63 years old it does work you just have to be consistent and that is the problem most people don’t stick to anything long enough to see results everyone what’s a quick fix. It’s not easy or everyone would do it😊

@aliablackwell8311 5 месяцев назад

Exactly. I've found that a lot of people miscount calories too. They think it isn't working but really they are just eating more than they think

@neilkilleen3911 6 месяцев назад

So nice to listen to your anti bullshit! In the last two weeks I’ve 1) stopped snacking after dinner, 2) reduced carbs by mainly forgoing bread, 3) changed lunch to salad and egg, 4) two teaspoons of apple cider vinegar (I’m on the cusp of diabetes) in water with dinner and 5) 2 instead of 1 gym session per week and 3 nightly walks a week. I’ve dropped about 3Kg from 85 to 82 - my target is 80 for now. These will be the easy gains I’m sure but essentially I’m eating less and better and exercising more Pretty basic ! I really hope I can positively affect my blood sugar levels without drugs

@grooviechickie 6 месяцев назад

Ben, do you have an opinion about HAES (Health At Every Size)? ❤

@Hat65 3 месяца назад

It’s stupid

@TheNutmegStitcher 5 месяцев назад

He didn’t say it's not true. He said it is a superficial truth. There's more to the story.

@30plusfitnesstv 6 месяцев назад

Where is Karl Pilkington when you need him? Why are people falling for the BS coming from Mr. Fung?

@klnrklnr4433 6 месяцев назад

what Fung says, straight up works. not bs at all. you do you though.

@30plusfitnesstv 6 месяцев назад

@@klnrklnr4433 Of course IF works for weight loss 🤦‍♂Why does it work?

@Hat65 3 месяца назад

@@klnrklnr4433😂😂😂🤡

@ExploringTheTube-fd1oo 6 месяцев назад

how much to have you follow me around and tell me what to do all day?

@NavySpace 6 месяцев назад

There's why the suit guy is not... perfectly in shape?

@FrightF 4 месяца назад

First thing off the bat, calories are a measure of photons, "light heat energy" and how much does a photon weigh? The measuring unit just doesnt work. Whole food MIMO is better but still not perfect. Go on try eating, just meat and its fat. Eat 5000 "calories" a day. Better still, go look at Bart Kays n=1 test and see what happened to him.

@frankquinn6872 6 месяцев назад

I think each of these podcasts need a resident fact checker who can interject with a timely “ I think you’ll find that’s bullshit”. In fairness to Bartlett he’s hardly going to interject - all he knows about nutrition is that Huel is great (“wait, I own a lot of that company? No way!”)

@Bluetreez 6 месяцев назад

So what does work? I'm in the battle now

@Hat65 3 месяца назад

Calorie deficit.

@LordBarko 6 месяцев назад

Brilliant stuff as always from the fitness bullshit detector. Cheers @bencarpenter

@christophersmith5606 6 месяцев назад

He explains it very well. The most important thing to realise is “the effect” of food on the body. For example how it interacts with and stimulates hormones such as insulin, leptin, grehlin etc. what most folks forget is there isn’t a receptor that recognises calories ….so technically the principle of calories are irrelevant.

@BigBADSTUFF69 6 месяцев назад

no, the basis of his program is wrong. He says that insulin is the cause of weight gain but we know becuase of GLP1 meds that raising insulin does not cause weight gain. His entire theory is wrong. and the priciple of calories is not wrong at all, that's completely bizarre to say.

@Samrod-nj8wk 6 месяцев назад

wtf did i just read 😭"there isn't a receptor that recognises calories" bro calories are a unit to measure the energy in macros not a physical thing

@christophersmith5606 6 месяцев назад

@@Samrod-nj8wk yeah exactly. Thanks for proving my point. Although I don’t think you really understand why you have proven it, but nevertheless thanks.

@BenCarpenter 6 месяцев назад

He literally says “if you reduce your calorie intake by 500 calories then your body burns 500 calories less and you won’t lose any weight” But, if you look at any reduced calorie trial, you will see that what he is reporting is not correct. Your body will reduce its calorie output *after* it lost weight. It doesn’t *prevent* it from happening in the first place. Also, despite him previously implying calories don’t matter, he does at least now say that they are important. 🙂

@christophersmith5606 6 месяцев назад

@@BenCarpenterthey are only a part of a series of complex equations. If calories were all that mattered then we could all eat just chocolate, crisps, cake, ice cream for our entire life but just make sure we are under our recommended caloric intake. However this just isn’t true. I’m not saying everything he says is gospel as most research studies and people that decide to talk about them can be made to fit a narrative, depending on their viewpoint.

@dylanmorgan5589 6 месяцев назад

So the solution is simple: eat the calories needed to maintain your goal weight, then diet hard to finish off the weight-loss when you plateau at the last 15-ish pounds. Boom. Morbid obesity solved. Now, the hard part is mental health help and lifestyle changes which will do more good than changing the numbers on the scale.

@BigBADSTUFF69 6 месяцев назад

weight loss is more dynamic than that, you want to eat at a deficit rate that has you losing between 1-2% of body weight per week. this number will change as you lose weight. I have lost 40 lb over the last year with 50 to go until my goal weight, the numbers change.

@Frank_Jones314 6 месяцев назад

It's not necessarily that simple, but it's a good start. I would say that creating a 500-800 daily caloric deficit is a better method though. How would a greatly overweight person know how many calories would maintain their ideal body weight?

@dylanmorgan5589 6 месяцев назад

@Frank_Jones314 all of this information is freely available online. Look up the maintenance calories of your goal weight or the calories needed to fuel your lean body mass, then refine the diet later on. Why have a constantly changing diet based on data that's super hard to measure accurately in an individual when we all know the averages for certain weights. There's enough of a margin of error that you basically can't fail. And only doing one thing eliminates mental fatigue. If you wanna be 120 pounds and 120 pounds is healthy for your height, eat what a 120-pound person eats and focus on improving health in other areas.

@dylanmorgan5589 6 месяцев назад

@BigBADSTUFF69 Yes, but only eating the same intake as a 120-pound person means you will lose weight until you are close to a 120-pound person. Why complicate when you can do one diet forever?

@BigBADSTUFF69 6 месяцев назад

@@dylanmorgan5589because the weight loss needs to be sustainable and consume as little muscle as possible. Also, as I said, the process is dynamic. When you are in a deficit your body adapts, you may actually need to eat less than the maintenance at your goal weight. Or more. Depending on your activity level. I use macrofactor to track calories and weight and it automatically adjusts the deficit and macros according to the weight loss rate. Everyones metabolism is different and changes according to lots of factors, so the best way is to use your own data from your own body and activity level, the initial calculation is merely an estimate.