Your endocrine system will thank you too. Blood sugar control isn't as good during the night. Then, the call for more insulin doesn't come until you eat breakfast.
I’m grateful for never have been hungry without food BUT I did grow up being told to not only finish everything on my plate but have seconds and eat to being “full”. I don’t eat until I’m stuffed anymore and take small portions but it’s still hard sometimes to not “waste” food.
It's HARD to overeat Whole Foods. I eat once, sometimes twice/day. I do clean my plate. I still feel responsible for eating what I buy and prepare. It's easier to leave excess on the plate if I've grown it myself.
I find the opposite. Having grown the food, I'm more inclined to eat every last speck so as not to waste my hard work. I eat veg I would throw out if they were from the supermarket. But thankfully, I dont grow too much. It's more of an in-season treat. But in general, its almost impossible to meet your caloric needs from vegetables., especially if you dont count rice, wheat, potatoes as vegetables, or oils. Look at a bag of frozen green beans, and work out how much you would have to eat for 2000 calories.
Wow. Thank you Dr. Li. It’s like someone just turned on the lights. Your explanation was what I was missing from EVERYTHING I have heard from any doctor.
3 pounds is "water weight". The way I understand it, is we have carbohydrate stores called "glycogen" in the body. These are water-soakable, like a wad of kitchen paper. When you skip carbs for a few days, you lose your carb stores, and the water that goes with them. You can pack that three pounds straight back on in the same time as it took to lose them. I'm not saying fasts arent good for you, but what you see on the scales isnt relevant. 1 pound of fat is 3000 calories. To lose 2 pounds, (6000 calories), you need to eat nothing (but continue to exercise the same) for 3 days. More reasonable is to cut your calories to about 1200, for a few weeks. Newcastle Diabetes study talks about 800 calories a day for 8 weeks, but you need to be careful doing that, so check out "roy taylor" and "diabetes"
Yes, a salad plate rather than a full-sized dinner plate. The one thing I don't agree with on this video is when he says to leave the majority of your plate empty when serving yourself. A more realistic goal, to my mind, is to just give yourself moderate, realistic portions. Also, make your plate as attractive as possible and sit down to eat. We eat with our eyes as well as our stomachs, and we want it to be a psychologically satisfactory/pleasurable experience. Turn off your phone, enjoy your food and your company, even if eating alone, love and nourish yourself. This will work wonders with satiety!❤
@RubiconV A salad plate is often about 2/3 as big as a dinner plate. If yours are smaller or it's not working, I'd just try using smaller/standard servings on a regular dinner plate (U. S. servings are often considerably larger than what is considered "standard." I'd check the Weight Watchers site to see if they list them.) Good luck!
Great video! I’d love to see a more in depth video on creating more quality sleep patterns. Please include suggestions for those people whose careers have them working nights and having to sleep in the daytime. TY❤
Dr Li Thank you for this informative video. Going to use this information to reduce my visceral fat and become healthier. ☺️☺️ Thanks for all you share to help keep us healthy. Now it s up to us. 💪🏽
Visceral fat can increase the risk of: Heart disease: Visceral fat can increase blood pressure, blood sugar, and triglyceride levels, and decrease HDL (good) cholesterol levels. These changes, known as metabolic syndrome, can increase the risk of cardiovascular disease. Type 2 diabetes: Research suggests that visceral fat is a leading factor in type 2 diabetes, regardless of body mass. Stroke: Visceral fat can increase the risk of stroke. Cancer: Visceral fat can increase the risk of some cancers. Premature death: One study found that excessive visceral fat can almost double the risk of dying early. Other conditions linked to visceral fat include: Alzheimer's, High cholesterol, Compromised lung function, Heartburn, Sleep difficulties, and Migraine headaches. Visceral fat is caused by eating more calories than you burn and not moving enough. A waist circumference of 35”or more for females and 40” or more for males could indicate too much visceral fat.
I cut out meat and diary and all fats/oils, but eat half avocado and some a few nuts and seeds every day (not peanuts) I went on a plant based diet. I started exercising at home (Diane Austin and YesToNext) and lost 20 pounds right away!
What he is teaching will NOT help you with menopause weight. That kind of fat is from hormonal changes. I suggest you research videos on Menopause (weight gain) and you will be better informed on how to change your lifestyle at this stage of life.
I went on carnivore diet belly fat decreasing, no hot flashes, no longer hungry. Intermittent fasting helps 18 hours fasting 6 hours to eat. Skin cleared, breath fresh no smelly body orders or poop. Sweet sleep. Search the tube for carnivore. Tip: Castor oil works wonders for your skin ❤
What has surprised me in cutting out refined carbohydrates, such as bread, pasta and rice, is that I do not feel uncomfortablely hungary. Even though I have reduced my calories intake to about 1200 calories/day. Another surprise is that I nolonger have stiffness in my hips, lower back and hands. I eat over a 6hr period and do not snack. I am only 20 days into this eating regimen but I have settled into it very easily. The only processed food I eat is Greek Yoghurt. I have lost 11 lbs. The main benefit is the lack of joint stiffness, which is helping me stay off all refined carbohydrates.
@An_Drea_Calling I did until I realised I nolonger had stiff joints. This gave me a new incentive to stay off refined carbs. I now eat during a 6 to 7hr window.
My wife has been eating most of her life in that 8 hour window and tries to stay away proceeded foods . She is 79 next month and has BMI of 20 with no health issues or meds. I am 85 and both of us so far have been lucky not catching Covid. We have followed the vaccine and mask recommendation. We were both in health industry. Still wearing our masks and ignoring the so called Government health recommendations.
Not despite the calorie cutback, but because of. All animals are adapted to eating in the good times and starving in the poor times. When you eat less, your body quickly becomes accustomed to it. As for carbs, its the same idea, but more so. The less you eat, the lower weight you are, the less you need. We can run just as well lean as we can run fat. I used to be a skinny kid. then I became a normal adult with a normal belly (slightly fat). That was just habits. As I get older, I note that I have a lean body type that is designed to run lean, running normal has given me high blood sugar (genetics). When I was a kid, I hated eating carbs, which I found bland. Then, as an adult, I practiced eating "properly" by adding more carbs. Now I realize that was a mistake, for my body type. So is alcohol. Age shows up the health mistakes we make in a way that early adulthood does not. The best diet shouldnt feel unnatural. But breaking bad habits can be an issue. My easiest route is adding in more vegetables, particularly salads - salad, tomatoes, cucumbers, green beans, fruit, yogurt, anchovies and its oil, grated parmesan, any of the above). Mix it all up and eat a big helping. With that, I eat meat. Tastes great. But sometimes I get snack attacks and undo some good. That's OK. I dont stress over it. But I try to avoid carbs as much as possible, without going freaky over it (I'm more Paleo than Keto). To lose weight, I use less fats, when my weight is OK, I add good oils back in.
Great videos - thank you. As I approach 60, I'm generally in good shape, and workout three times a week (I get upset when I can't/miss workouts!), and stand/walk most of my workdays, and love to walk in NYC. But these videos provide extra insights I appreciate. Cheers!
Dr Li thank you so much great tips I have an eating disorder called binging I am convinced my microbiome is very bad icw Hashimoto makes it a challenge, but with your great lessons (follow your inspiring lessons and learn from your book Eat to beat Disease), I am convinced to win the battle with obese, monoklonale B Lymfocytosis, ptss is one of the great disturbing factors which undermind my immune system as well. You are the best!
Processed food manufacturers need to hear from consumers that less ADDED chemicals, sugar, oil and salt is wanted in their food products. Why is there so much ADDED sugar in everything, even bread. That's just crazy Email, text, tweet or phone your favorite producer of poison and let them know consumers want less salt, oils and sugars in their products. Let their customer service department know that all the extra added salt, oil and sugar is not necessary or desired and is causing health issues. Reduce or eliminate highly processed food from your diet if you can.
It's because it makes the product highly addicting and palatable for the consumer, keeping you coming back for more. Unfortunately they don't care about what's healthy, only that their product sells.
They are getting aggressive now...rising costs of food...we will all end up at the food bank...eating their toxic garbage...keep the masses sick and weak, easier to control...We don't need to ask processed food industry nothing .They have enough money now all they want is power and control over us.
Peanut butter is a good example. Some brands have 7 or 8 ingredients when all you need are peanuts and possibly salt. They add processed sugar to make it addictive. I switched to a natural diet 20 years ago and ate only natural peanut butter. Went through a financial crisis and had cut back on everything, so I bought a small jar of name-brand peanut butter with all the extra ingredients. The taste was so horrible that despite money/food being extremely scarce, I threw the jar of processed peanut butter in the garbage can.....where it belongs. I had a perfect, trim body for the 20 years I was on the natural diet, but that got destroyed when I went into long-haul trucking to fix my money problem. In 1 year on the road, my belly blew up like a balloon. Getting good sleep and finding good food on the road is tough, and the stress can be a problem as well....Not to mention being inactive sitting in the driver's seat all day. Now I've got work to do!
#1 was the most important one for me too. Despite having weights. and cardio for a long time, and cooking most everything from scratch, I still had a belly.
Love the imagery you used in describing visceral fat - made it very understandable & frightening (a good thing un this case). You're an excellent teacher! ❤
"In France, you can’t even get a table before eight P.M. The doors don’t even open. Dottie and I were in Paris for our anniversary one year. Mom was with the kids, so we had a warm April evening to ourselves, and our only task was to find the quaintest nook in Paris for our meal. The mistake we made, however, was to start out around 7:15. No restaurants were open! Eating late at night is what all the Mediterranean cultures do. And it certainly doesn’t cause the 60 million healthy French people to gain weight. Their food doesn’t just 'lay there,' it’s being digested. In fact, your body is designed to digest your food best when you’re calm and relaxed. And when are you most at peace and therefore best suited to digest your food? At night. At bedtime. So don’t feel like you must eat dinner early or all is lost. It’s an urban legend." Clower, Dr. William. The French Don't Diet Plan: 10 Simple Steps to Stay Thin for Life (p. 192). Harmony/Rodale. Kindle Edition.
Wow incredible. France has one of the highest breast cancer rates along with Greece and I wonder if it is cause of this late eating. Also smoking. Stomach fat is an education of high estrogren in memorise which also helps breast cancer
@@intuitivediane Breast cancer rates, esp, young women, worrying but detection, treatment good. Smoking saw big drop 2020-21 (Covid-19 wake-up?) now steady at lower level. In homes, 7.30ish dinner start, taking 45-60 mins is quite common, later + longer if meal is special or with guests. Unlike Spain, French sleep rates match other developed nations.
They have learned a lot in the nearly 20 years since Clower wrote his book. He did not address European lifestyle versus American, also our grains are not the same as what is produced in Europe.
Don’t eat dairy and meat - go on a plant based diet. I lost 20 pounds right away when I made the switch!! And start exercising - I exercise at home (Denise Austin and YesToNext). My health improved dramatically.
Try cutting out the 25% carbs. You can add back in some starchy veg, like root vegetables that arent potatoes. (Carrots, turnips, parsnips, beets, in moderation).
For those that don’t over eat and eat healthy foods but still no weight loss? Fasting is the only solution x it works quickly and effortlessly and rights every number tested x for older women eating window must change every week so body doesn’t get used to it x swap 8-2 pm window with 3-8 pm whenever x I do every other day and works perfectly!
@@carwoman43 Leptin is the hormone that signals to the hypothalamus that you’re satiated. There are things that can disrupt signaling. Maybe you can look up leptin resistance and see if any might apply to your situation.
My lunch break at work is about 7:30. I get home from work around 12:30. So I eat dinner about 1am and get to bed about 2:am, so it's hard to go to bed without a lot of food in my stomach.
I quit smoking 2 years ago and gained 30 lbs. I feel physically worse than ever...i felt healthier as a thin smoker than as a fat non smoker. I can't stop snacking and the extra fat really has me feeling down 😢💔
I'm confused...did you really mean to say leave your plate 2 thirds empty? That's cutting daily calories 66%! That can't be healthy and sounds like starvation. Please explain???
A REAL effective way to control hunger is to eat protein and fat and completely cut out carbs. Carbs drive insulin up which causes hunger. The more carbs you eat, the more food you'll need to eat because of your insulin load. Insulin is the key. Turn off insulin production and you won't need to eat as much or as often.
Sadly, once you get into sugar trouble, your insulin stays on, which makes your liver make sugar (from fat), which keeps your sugar up, which keeps your insulin up.... The only answer is to burn through all the fat by eating much less. Thankfully, its the fat on the liver you need to burn through, not all fat. So you're basically de-fatting the liver (restoring insulin sensitivity). Once you do that, things get better, but you need to keep at it to de-fat the pancreas also (reviving the insulin-producing cells), Then you need to keep your habits changed so you dont just fall back into the fatty liver again. Everyone has a different ideal weight, some people need to be skinny. Some can be fat, some cant. Everyone should quit most alcohol and sugar as normal parts of their diets. These should be rare treats, not normal. Both of these are converted by the liver to fat, creating fatty liver. Fatty liver is the problem.
@@riverstun Cutting out carbohydrates and increasing protein and fats = eating much less. Eating less and moving more has been the mantra but it doesn't work. Eating a proper human diet is the ONLY answer. Since insulin is used by every cell in the body, it's interesting that you indicate liver fat is the issue. Also, that insulin producing cells need reviving. Hmmmmn. Something to look into.
Hello Dr William . I would like to thank you a lot ,because you are an amazing person. I would to like to ask a question . Can you please tell us how to beat hpylori with food please help . Thanks a lot .
Daily exercise is key to as healthy life. Ride a bicycle to school, work or for fun. Riding a bicycle is a great way to exercise. Ebikes are bringing many older adults back to cycling. Cities need to do more to encourage people to ride bicycles. Safe protected bike lanes and trails are needed so adults and children can ride safely. Speak up for bicycles in your community. Bicycles make life and cities better. Ask your local transportation planner and elected officials to support more protected bike lanes and trails. Children should be riding a bicycle to school and not be driven in a minivan. Be healthier and happier. Ride a bicycle regularly. Make a bicycle your transportation option for short distance travel.
I eat like a Buddhist monk…. 90% whole food, 99% plant based, and never any junk food or added sugar. I’m 6’2” and 185lbs and 60 years old. My waist line is starting to grow…. I’m going to try to limit my carbs and stop eating after 6 pm. Here goes!
I'm 184 pounds with high (not obscenely so) blood sugars. I eat meats and meat fat as well as vegetables. Pizza is plant-based, and so are chips. Skipping meats makes you lose weight because veg are low in calories. But you can easily replace pasta and bread with meat with no overall change. If I were you, thats what I would consider. eliminate white foods like rice pasta potatoes bread, add in some meat, but aim to keep vegetable intake high. I think the ideal is a half plate of vegetables and a quarter plate of meat. Notice the empty quarter. But not religiously. I think the diet should be like exercise. As long as you're moving in the right direction, you're good. having too high standards can lead to giving up. My target weight is 165, but mostly I'm just aiming at radically lowering my alcohol intake (mostly done at this point, but I have bad days in which I overindulge - at this point, it seems to be "you cant just have one", but none is fine. And pushing myself out of being sedentary. Which is also hard.
It's a simple numbers game. If you put yourself in a caloric deficit over time you will lose whatever fat you have on your body until there is almost none. I've been experimenting with intermittent fasting (basically just skipping breakfast and drinking a cup of black coffee with nothing in it) for months now and it's astounding how any bodyfat just melts away after time. I wasn't overweight to begin with but I've gone from 185 to 165 in about 10 months and am ripped as hell. I look like I did in high school
Does burning visceral fat only happen when the body is asleep? If you intermittent fast and don't eat for say, 8 hours during the day, will your body burn visceral fat then?
I do have to disagree with your statement that causes of visceral fat is overeating. Visceral fat is caused by excessive inflammation in the human body. Is a fact.
I stopped watching at "today there is too much food, overabundance of food". In other words he is advocating wasting food. There is no credibility to anything he says after that BS.
I don’t think eating too much healthy food causes visceral fat, it will be subcutaneous fat not visceral fat, which is actually ok. Visceral fat is caused by too much sugar and trans fat, basically all highly processed food and most fast food. Just cut the sugar and you will be miles ahead. I believe that’s what Robert Lustig said 😂
Depends what they eat! Also if they spend those calories before they sleep! Anyways it’s a bad habit! Food rotes in intestine! They may not be fat but their healing system may not be great! But anyways, 10 pm is kind of ok..
The French have a completely different lifestyle. They eat more whole foods. They enjoy their meals slowly. They don’t have massive grocery stores full,of packages processed foods. And, when I was there, I couldn’t believe their food portions on a plate. Very little compared to America. Plus, they probably walk more.
They may be skinny fat...Go check everyone's A1C then you have some data to discuss...Find out who eating what in the 4.9 or below A1C category, compared to who's A1C is 5., 6., 7. etc.
From my one visit to France the food is delightful, the eating habits are very different from my Canadian ones, but the portions, especially meat are small. A friend studied in Germany and the family would serve a roast of beef which was much smaller than he would see in Canada. Our family was horrified with bread and gravy. They said you're eating the grease! Breast cancer can be correlated with alcohol consumption.
What are those 2 white cancer radiation sticks shoved in your ears? My uncle is an Oncologist and every time he see these types he always says those are my future patients.
when you eat has nothing to do with getting fat, it's the excess calories regardless of when and even what you eat. The only thing to watch for is if you tend to stay awake if you eat then it's better to not eat close to bed time
