New Study Means the Death of Flexible Dieting? | Educational Video | Biolayne 

Flexible dieting was a game changer for me. I dropped 40 lbs in less than a year. I now continue to eat the same and the weight stays off for two years now. It’s easy.

My definition of flexible dieting is 90% healthy foods and 10% junk food

Man, this analysis is phenomenal! I always try to breakdown studies before going with their information as word of law. Always noticed that people that always give you black and white answers for everything, usually don't have the depth of understanding. There's still so much to learn and honestly the angle at which you got at the weakness of this study is one I didn't think of. Awesome, thank you!

Thank you for continuing to breakdown and contextualise these studies to lay laypeople.

The thing that stands out to me is - do people achieve a healthy weight and body fat AND can they stick with it? In my opinion, if most people were honest and more rational, they'd have to admit that they actually don't really care about some health markers being a little bit better or worse. Most people, again, in my opinion, just want to look good naked, feel good and feel more safe health-wise. I think a bunch of influencers and companies want to push this perfectionistic, idealistic und sometimes unachievable picture of the "best", which really doesn't and shouldn't apply to most people. Love and strength, Thomas

And of course in the real world we have to consider sustainability. Sure, maybe you lose 25% slower on the low-quality diet, but in return you’d get some combination of greater convenience, more variety, and lower food cost. If accepting that tradeoff means better adherence or less risk of burnout and rebound, you’re still coming out ahead.

Okay here is what is confusing me a bit right now.. They equated calories (In a deficit as far as I understand) but 1 group lost more weight? Shouldn't the weight loss average be equivalent? In your last video about the "Opinion Piece" discussing the CICO Model vs Carb-Insulin model, I added a comment about how a Nutrition Doctor lost weight on a "Twinkies Diet" to proof it's only CICO, or physics, that governs whether you gain/lose, so what am I missing here? Edit: so I wrote this before watching the whole video but didn't click enter to post, so I decided to leave my question as is to give more context. After watching a bit I get it. the high quality group "caloric expenditure" was higher due to Thermic Effect of Food (Calories burned to digest food), phew was confused for a minute there lol

I agree that adherence is more important overall. How many people can 100% adhere to a 100% high quality clean food diet. Not even I. That's where flexible dieting wins. Hands down. Also heads up. If you wanna add some semi free soluble fiber to your diet, Vitamin Water Zero sugar Gutsy is great. I mean I eat berries and veggies and what not but If I want a lil extra bulk, its a nice go-to.

Still a matter of health and life style. Flexible dieting is great to keep mental sanity during cutting.

Helping for the algorithm! Good stuff people need to see.

Excellent analysis of good science. There are other studies, that indicate that, though a carefully designed diet of high quality can improve markers, the largest improvement comes from weight loss. My take, from the experience of losing 122 pounds, is too eat as best as possible, but be flexible enough to maintain weight loss, and or a proper body composition.

thanks for making another great video, and thanks for taking the time to explain these studies. Its super interesting and I really appreciate you and being able to access your videos.

Layne's the best -- so objective. This breakdown is an apex example. Needs tons of views. Keep it up, Layne.

When calories are equated, why high-quality diet group lost more weight?

Great video again. Thanks Layne.

Could listen to you discussing nutrition all day 😄👌

It makes sense that decent food will be better than junk type food, I try & limit junk food for the weekend, depends on your goals & what else is going on in your life

2:50 -- Well, they did not even attempt to quantify & control, much less equate, the exercise quantity/volume & quality [cardio & type (LISS, MISS, HIIT) vs resistance training & type (bodyweight only, using some form of weights)], so, no, I disagree with your analysis. Unless these variables/parameters can also be/are equated, one shouldn't read too much into the results... Just like calorie & protein equating is essential for such RCTs, so is/should be exercise induced calorie expenditure. That may not be the primary contributor to wt loss & adiposity loss, but certainly is a very important contributor to it -- esp. resistance training which has consistently been shown to positively affect visceral adiposity... Similarly, 5:04 -- Without controlling for & equating exercise (type & volume), one cannot attribute fat/wt loss simply/solely to dietary changes...esp. as this was a 3 month study (not a 3 week study)...

I love your content. Sooooo helpful!

Good to have someone with nuanced insight into research instead of screaming knee-jerk conclusions on top of their lungs.

I recently added a cheat day for the last two weeks. (Saturday, whole pizza with desserts) and haven't gained a lb minus that water weight after the fact. dieting is about discipline.

Another great video. The issue with the term flexible dieting is, a lot of people will take it out of context and IIFYM then end up under consuming foods that are high in micronutrients along with fibre and instead consume foods higher in saturated fats.

Quality as always

The deviations of the values include the other group's values on things like body weight decrease and so on. This should be enough to discard the entire study (even though there are many other aspects that make it non-sense).

Awesome video!

The best diet is the one you can stick to long term. In that category, flexible dieting wins.

Another great video layne

Your educational videos couldn't be more educational

I guess I'm perhaps guilty of cherry picking evidence, but I'm glad how this study defined a healthy diet, as this is the kind of principles I'm following, to succeed in defeating morbid obesity ( healthy weight for seven months). I'm extremely happy that this study shows a better outcome in the reduction of visceral fat.

I saw an IG post from menno henselmens about how protein being more thermogenic is only true when macronutrients are eaten in isolation, whereas when eaten all together, higher protein does not result in more calories burned… could you do a video on this? Thanks!

Was it controlled for exercise and water intake as well

“Flexible dieting” is just important, if not more important, to maintenance than cutting. Everyone knows how to lose weight. Few know how to sustain it

You should have a discussion with Dr Anthony Chaffee

OT but I find your audio is consistently lower and poor quality compared to most other channels. I have to boost the volume more for your videos and then if I watch another video with out lowering the level I get blasted.

Flexible dieting is the way for most in my opinion.

So there's evidence that PUFA (polyunsaturated fats) induces TORPOR in mammals. Basically, hibernation, lowers metabolism, messes with insulin sensitivity and hormone functions. I'd recommend watching Brad Marshall and Dave Fitts videos on the Croissant Diet. Bears and squirrels in particular eat much more PUFA when preparing for the winter. Very interesting stuff.

For the algorithm.

How does a natural optimize testosterone without saturated fat?

Interested to see this on a maintenance diet or surplus but I know good studies like this are few and far between.

Body Composition = Quantity of food Health = Quality of food

Layneee 💯

I think what Layne often overlooks as a very successful literal scientist is that only a very tiny percentage of the population have either his level of knowledge or more importantly discipline, yes calories is the most important factor for staying in shape but just look at the average person, they are becoming increasingly out of shape, poor, less and less free time and poorly informed, you can say flexible dieting is the best approach all things considered but I really don’t think it is, unfortunately the average person won’t adhere to a little bit of chocolate on their flexible diet and then put it down, the average person would benefit from strict rules, not so strict they are doomed to fail but a simple approach of not having high calorie “bad foods” in the house means you can’t eat it. Obviously there is no one size fits all model which he does say often but considering other peoples point of view is massive when trying to understand why barely anyone is in decent shape, personally if I’ve got something really nice in the house even if I’m full more than likely I’ll eat it.

Is this the same study that provided equal calories low quality diet vs high quality diet, but the subjects could eat as much or as little of the food provided? And the low quality diet folks chose to eat more of what was provided to them?

I found eating healthy easy once I combined exercise and intermittent fasting with a diet that is low-carb, high-fat (but low-PUFA), nutrient-dense, and animal-based. It was the best decision of my life. Everything about my health improved: weight loss, increased energy, elimination of depression, etc. It was so easy because my hunger decreased, my cravings were eliminated, and my carb addiction disappeared; not to mention I finally found it easy to give up caffeine. I've never looked back. It's not that I worried about perfection. I just found that it worked so powerfully that being mostly strict was the simplest thing in the world. It would've taken effort for me to go back to eating lots of carbs.

0:59 I died 😂😂😂😂

Well how much was the difference in weight loss between the two groups

They show gross weight loss. Did they also show changes in lean body mass? Seems important.

I used to be 285 and now I’m 205. I had peanut M&Ms last night.

Flexible dieting with common sense seems the best

can you do a video discussing how eggs affect cholestrol levels?

For the algorithm

So I don't know if there is any correlation but since I've introduced chickpeas and lentils in my diet (same protein and calories than before) my fat loss got faster. It was not my goal, i didn't know that was a thing. It can be a coincidence though.

You really need protein and fibre In the same ball park on the good and bad diet for the more accurate results. IIfym takes macros into consideration not just calories...

Algorithmic dieting

I always love when I say "calories in calories out" and people retort with "nu uh, 2000 calories of ice cream isn't the same as 2000 calories of chicken and broccoli, hurdy hurr hurr." Like they just forget that people can eat their calories from different types of foods, and could easily eat a diet high in protein, fruits, veggies, and fiber, and still enjoy a few cookies or a slice of cake, but still be in a deficit and lose weight.

could I take a fiber and omega3 supplement and get the same benefits?

very nice! what is the study please to save it ?

Layne mentions dietary fiber is pretty important. Could it be any type of dietary fiber? ie cruciferous vegetables vs a fiber supplement.

Now we need one on just more fibre or just more protein. My bet is that it’s the fibre that makes the big difference. Basically you poo out some calories and use more energy to get the calories out of what you can.

Biolaine the biggest hater of diets

Jerry ward would have loved this study lol

Interesting, How much more weight did the "good diet" group lose? Was the amount in accordance with what youd expect for the increase in protein/fibre?

I saw the title and was like "nooooo!!!!!!!! Not my jalapeno Cheetos and my chocolate chip cookies!!!! " 😱

Layne, do I get enough omega 3’s from desiccated cartilage and bone marrow? Or do I still need to supplement fish oil?

So were they eating at the same calorie deficit? If so….it’s not as simple as ”calorie in calorie out” right?

You look lean, Layne!

for the algo

Tl;dr of most of Dr. Layne's videos: Reduce your calories and CHILL THE FUCK OUT.

With all the caveats you add to it (limiting saturated fat, fibre goal to hit), it's not really IIFYM anymore. Fiber is not a macro. Neither are vitamins or minerals that come along with those healthy whole foods. The problem with macro dieting and IIFYM is that by itself, it's very often promoted as "fit junk in any way you can, including drinking a protein shake instead of having some chicken or eggs with the meal, and taking fibre supplements" and that really is how many of its fanatics promote it. Photo after photo of protein shakes and donuts or cookies as if their goal is to smugly show you how much crap they can fit into their diet. Then they scream "CICO!" at anyone who suggests this might not be the healthiest way to structure your diet. So...flexible dieting with attention to fibre, minerals, vitamins and limiting saturated fat? Oh, that sounds like healthy "clean" eating.

CICO

satured fat again and ldl ?

For the HQ diet, what's the difference between "fiber" and "dietary fiber?"

I thought the scare for saturated fats and LDL was all based on bad or misinterpreted science? You still seem stuck on it.

I believe in clean eating. Eat until the plate is clean.

This man is so educated about basic nutrition ; however he still manages to still have a dad bod 🤣.This man needs to practice what he preaches 🤷🏽‍♂️

FTA!

Fibre, protein, Mufas & Pufas, omega 3s. Check.

Study too short. Three to four more groups required

saturated fats is low quality ?? LOL also, quality is about sources of food, and how much they are processed,. what a joke of a study

👍

... protein shakes and skittles is not a valid diet?? Back to the drawing board 😞

IM JUST HUNGRY ALL THE TIME, HELP, EAT MORE FIBRE!?

👍👍👍

So eating healthier is more healthy afterall, as many have argued for ages. Who woulda thunk it

Layne, some good points but in the recent past you've knocked the varying thermogenic effects of specific macros as being anything of significance, but now you're suggesting that's why the one diet got better health marker improvements over the other? About LDL improving by reducing saturated fat, that was my experience when limiting animal fat, although you find yourself up against Drs Laymon and Lyons on that.

Broccoli is out to get you. Youve been warned. 😂

I would also bet that the "low quality" group had way more cravings and if calories weren't equated and people just ate however much they felt like it, they'd have gained way more weight than the high quality one.

Good eating habits come from eating clean

OK. I like this. My doctors, look them up, Dr. KEN berry, Dr. Shawn baker, Dr Anthony Chaffee, Dr. Paul Mason, Dr. Paul Saladino (my Italian friends may like his spin on it more). Either way all these doctors a d thousands are getting healthy on meat and eggs alone. "Carnivore crazies" so you think I'm crazy because I eat what everyone ate 10,000 years ago without candy, diabetes, overweight. How am I alive without fiber? How is my acne clearing without any fiber? How is my father in law's diabetes (of 50-years) gone in four months without fiber. You say it, "kind of", "maybe", "eat what you need to hit these numbers", "it could be", "it's possible" all these tell me that we're all stumling around in the dark. You don't really know what cholesterol does. No one seems to know. All I know is that thousands are testing a meat, eggs, butter only meal plan and it's working and cholesterol is higher. So how am I healthier and thousands healthier with higher cholesterol. Cholesterol isn't bad. That's old science. "You can"? You're talking about not getting crazy about studies. How about I get crazy about life long acne. Life long diabetes. I've seen cancer reversed, mom and wife. Is this channel just meant to poke holes in other's research? If so, OK, maybe I'll unsubscribe. If you, and I mean you who is reading this, not just Layne, truly care about human health, then why not try beef butter bacon and eggs? Have all sorts of other animal products except milk. You really think man made oils sugars and grains are okay as long as it's balanced? Maybe you can be healthy that way. For thr masses, a balanced diet a food guide pyramid its all old science. Harvard studied this. Did you read that study? Do a review on the Harvard carnivore diet. This is like saying "a little Crack is okay" a little heroin is okay. Sugar is worth and killed my mother in law. I get you don't condone sugar, however you are someone people look towards a d a balanced diet gave my good friend a brain disease, cancer, diabetes, acne. This isn't a "join my club" comment. You have tons of companies making money on making us sick and then you have animal farmers. I don't see any commercials, anymore, for "beef, it's what's for dinner", eggs. I see not one commercial for these healthy foods. All germs, if any, are killed in the cooking process. Cook with any oil, it becomes inflammatory to humans, sugar, made by man. Grains made by man. E erywhere I look it's bread and sugar commercials. How about, Layne, just do three days of beef, butter, bacon, eggs. What do you have to loose? Not a thing. You will feel better after one day let alone three. Yeah I may have had side effects for a bit, these were all my body excretion toxins. We can't see how Layne is unhealthy. Im.lucky, I can literally see my acne fading e ery 24 hours it's better and better. Some.may gain muscle fat while loosing other fats. Just do it Layne. How are you still waiting for something that has A. Proof, B. Do you really think you'll die if you just eat eggs and meat for a few days. What will your workout community shun you because you tried carnivore? No. My friend, you are a leader. Why not take the "no-risk" anonymous self test. What if tou become the man that educates the world on healing chronic disease? Or just be another work out guy talking to the % of work out people. I'm pretty sure you want to make a bigger impact than just to the workout community. By the way, have you seen some of these athletes on meat and eggs. They are stronger, faster, and we will live to be 120. Go ahead eat the 70-year old diet that keeps changing. Die young. In 80-years we'll see what happens. The universe will tell us if you're the real deal.

Your talking about health? Get off the steroids or enhancing?

For the algorithm

For the algorithm