What is the ‘best’ weight loss strategy? | Peter Attia, M.D. & Layne Norton, Ph.D. 

Very similar to my set up. (2MAD) (18:6 IF) Intermittent fasting is relatively easier to obtain on either Keto/Carnivorous diet. I tried Intermittent Fasting on standard diet, and the hunger pangs and insulin spikes never let me complete the fasts due to ghrelin hormone calls to eat. My diet now consists mainly carnivore but on 3 days a week, I will have cauliflower/broccoli or 100g of Strawberries to boost my Vitamin C, which is difficult to obtain on Carnivore. This has been the most sustainable and manageable way for me to do IF and trigger weight loss.

100% with you, I eat much better and I look forward to meals much more as well. I’ve done longer fasting and this feels similar but much easier and I love the structure it gives my day.

U need to get blood work

@@healthyhabits3406 You are probably right, and not the first person to say it. It would be interesting to find out what it showed.

@@Lance54689 it tells u what’s your body needs.

@@healthyhabits3406 I'm skeptical of that, mostly because humans have done just fine for 99.99% of history without any bloodwork. With 2MAD and no-sugar I lost my bodyfat, my asthma went away, and I feel better than in my 20's. I think my body is already telling me what it needs.

Well the insulin rollercoaster of metabolic hell if you haven't experienced it... You go "Ok asians are thin I'll eat like them" SMALL portion. Steamed chicken, a bit of salt and a low sugar sweet and sour JUST ENOUGH for palate it slightly colored the rice. It was a few TBSP. Eat my small portion of what's supposed to be 2 days of food. 30 minutes later still starving. Eat another small portion. 30 minutes later still hungry. Eat another small portion. Before I know it I'm like overly full, I'm SUPER thirsty, and I'm still freaking starving. I try to drink some tea with 1 TSP of honey in it or a tea I used to drink that had a nice after taste but nor real taste in mouth, but there's not enough room for a teacup's worth of tea. Yet I'm STILL f'in hungry. So I just have to swish it in my mouth, and then sip it slowly hoping that will make my mouth less dry. When I went on keto after losing weight doing the laziest diet I could possibly do a 2000+ calorie fast food diet, I said "Ok I'm gonna eat when I get hungry." I make 6 eggs, 1 pound of ground beef, and that's breakfast. Maybe some veggies thrown into the scramble or some off brand rotel tomatoes and chilies. 6 months I'm down like 50 pounds, and I barely even got to eat much keto food because it was just eggs and ground beef, and then I wasn't hungry for like 24 hours and I bought a bunch of eggs, so I can't just like not use them so I didn't even get to try that much. It was just eggs and ground beef, and maybe some sausage and jalepenos or barbacoa in a cup at work on the rare chance I DID get hungry (worked at a Taco shop) But the thing is when I was calorie restricting I had to use a knee brace and remove an ingrown toenail like every 6 months, and my gait was all screwed up cause I had to waddle constantly. Went off keto for 2 years, kept all but 10 pounds off, but I wasn't even trying. 10 pounds over 2 years not even trying isn't even a rebound. That's like a big poop, some water weight, and like 3 pounds assuming I didn't build ANY muscle that entire 2 year stint. I did gain weight when I binged on buttercream donuts after having tried one for the first time. But in Feb went back on keto and within 4 months I lost 44 pounds, and without trying to restrict calories. The guy who got me into keto he never really curbed his hunger, they were much bigger into fat bombs than I was, I found it worth more trouble than it was worth, but I wasn't a huge snacker to begin with. When I lost like 44 pounds in 4 months going back on keto, it's not like I didn't make peanut butter chocolate fudge (no bake variety) so mix 90% dark chocolate, with some allulose, stevia, butter, peanut butter, put it in the fridge, eat a 3rd of it. 1/3 of a stick of butter is still quite caloric. Still losing weight. My friend who didn't lose weight as easily would go to the gym and run for hours, I told him he's probably decreasing his metabolic expenditure because he was already a hospital housekeeper, so there's no way he's not getting enough exercise and he put on most of the weight over the past year or 2. When you follow the guidelines, I don't think it works well. He's determined that move more eat less is the key to success, and I think just working a normal job where you are on your feet every day, and being ok with monotonous meals without having to get fancy, and change up your meals all the time is easiest. They would tell me to eat more I wasn't getting enough calories, but it's like "I have protein, I'm not hungry, what's the point" I also use better salt than they do. 5 years of on and off keto and they still use that white salt without the electrolytes. One thing I've learned from fasting is that higher quality salt helps curb hunger during a fast. A lot of time your body is telling you "We need something" when you do keto, and I doubt they were getting everything they needed. I think it's the little things that matter on whether or not you are curbing your hunger and satiety. A $10 bag of salt lasts for months.

@@makaisenki great post. could you tell me what salt are you talking about so I can look for what it is. Thank you! I have been experiencing with lots of diets and for me. The no snacking aproach is very important and also counting calories helps with this. Furthermore, there is something that is essential that I don't get see talked about much. The people around you are very important for how you manage your weight. Even if you eat clean it's hard to not go off the rails if you don't have some kind of control system. Your co workers or family might nudge you into relaxing too much or cheating too much and depending on your personality, or personal or work situation that might be hard to work around.

True.... I can relate to this. And also, if you have one type of carb rich food, you then crave another type, and you then start checking off each subsequent desired food, or I do anyway. It's certainly a challenge

I believe in everything that you wrote except for weighing yourself everyday. I think people become discouraged if they don’t see the scale move. I think once a week is adequate enough. Plus I love waiting until the end of the week to see what progress I made.

The diet that has wound up being best for me personally is basically snacking lol I eat around 150-200 calories 10 times a day

@@EvilMAiqyeah everyone’s different, pleased that you’ve found a way that works for you - hope it continues!

It's there but it's nothing like you explain. Also they're encouraging people, not giving them weak excuses to use when they refuse to discipline themselves in the slightest bit. If it's like you say then it won't be any trouble to get yourself addicted to other foods and lifestyle changes.

I would say that addiction to food is not just habutual addiuction. It is also as bio chemical as any drug. Its just as physical.

Sounds like the best way to me, even a flexible diet 80/20 works great in a calorie restricted diet

My sister followed a Keto diet for over a year, she lost 35 kg and she was very pleased. Unfortunately she gained twice as much the following year and swear to never go back to Keto as she realised was extremely deprived of food in general.

Too late :c

Helps when every fighter prior to you is not switching from lbs to kgs and back, and then rezeroing every time....what could go wrong?

100% agree as the same works for me too, as soon as I feel satisfied I stop eating, no soda or sugary foods or eating between meals, 3 meals a day & lots of water

I’m curious what it was lol

Works FOR you. I don't like it personally. But if it works for you, then good for you.

I’m 3 years in and I do not crave any drink at all

I think this would be a situation where you go completely restrictive because you have an unhealthy relationship with said thing. And some things make that harder than others like addictive drugs, cigarettes, alcohol. But as far as food I think you can induldge in cheat meals but try to restrict something else in the process like on cheat meal day restrict it to a leg day and fast until you eat. That helped me a lot because after that meal I typically wouldn’t eat again because I was so full.

You are a hero Tom!

You could train yourself to overcome this I did it. For years if I drank I drank 20 beers at once. Now I can have 2 beers every 3 months no problem.

I'm 3 days in and I'm bout relapse rn.

Low fat is extremely dangerous and unhealthy. Many people get gallstones from not emptying out the bile fully

You lost 13,000 pounds or kilograms?

How is it going?

@@classicalperformances8777 Not good, haha. Ended up losing 20kg, then fell off. Back up to 145kg.

Cheat days are good psychologically so long as you are getting mostly protein and not just gorging on sugar all day. Have you tried walking?

Try not to eat less but to eat better. Base your diet on fresh plant based products for 90% and just add the carbs and protein you need to sustain energy and athletic levels. If you binge, you binge healthy and you won’t gain weight. Cyclist Phil Gaimon introduced me to the daily big bowl of health. Look it up.

You've tried Vitex ?

@@TSonemusic Thanks a lot, cheers

@@PaulRamen yeah didn’t work, at least not that I can notice any difference.

Consider watching Dr. Mindy fasting. She’s amazing with the female cycle.

It’s like if you have a box of mini donuts. Will eating 1 single donut satisfy anything? Not for me lol. I’d rather eat the entire box in a binge.

Beautiful reminder, I feel like harmonizing the body is the best way to live, and desired body composition follows. The Ayurvedic philosophy beautifully guides harmony. Gut health ➡️ grounded emotional state➡️lowered stress ➡️hormonal balance ➡️energy➡️ability to make healthy choices ➡️ healing from the inside out, and outside in 🔄

What's agni?

@@mischievouscat296 the digestive fire

you are eating too much fat. the fat you eat is the fat you wear. cut down on your fat and up your carbs for your zone 2 cardio performance. Then you should be able to keep the weight down. with zero carbs it is inevitable that you will crash and burn

I like to save preworkouts to get through those lows when I'm cutting

I ate carnivore meals in a 5h Windows for two weeks. Weight train twice a week upper body. 10k Stepa a Day. My in body scale Said I gained half kg. I got more muscle and Lost fat and most importent My visceral fat went down as well. Im turning 63 next month. Word of The Wise, no scale, just measurements and mirror😀

you fuel for your workouts with carbs bro. your muscles require carbs for glycogen for performance... your breathing burns the fat on your body, the carbs that you eat are used as fuel (not converted into fat like many believe). working out with zero fuel is a sure way to burn out. not sure why people believe that your need to be in a fasted state to burn fat?

@@Loliipopis well, the way you feed yourself has an impact on your glycemia, if you eat a lot of simple sugars your insulin level will spike, turning these carbs into fat essentially. When you're eating right after a workout it is said that there's a metabolic window where basically everything you eat at that point replenishes your glycogen stores, but it's a much more challenging process to make sure you don't lack on any micronutrients while eating the right amount of food so you're ready for your next workout while creating a caloric deficit which in my mind is the only way to lose weight. These two things kinda go against one another.

@@xGshikamaru it's not that complex bro. eat starches/sugars/fruits/veggies until satiated. Do cardio and watch the fat drop off. no need to count calories

I disagree on the calorie deficit. I think that getting and using a glucose monitor helps you understand what triggers YOUR weight gain.

@@sw6118 you cannot disagree with thermodynamics the same way you can't disagree with gravity and not expect to fall when you jump off a cliff.

@@sw6118 calorie surplus triggers EVERYONE'S weight gain. There is no way about it. This is basic physics. The laws of thermodynamics are universal.

@@Shvabicu I don’t disagree with thermodynamics. You also have to acknowledge that our hormones play a part in how our bodies functions. We are not perfect thermodynamic vessels, we have more than that going on.

@@Shvabicu It is not scientific to argue thermodynamics for the human body. It is NOT a closed system and you have hormones that you must take into account.

You’re absolutely right. Enjoy yourself.

Citations needed. Oils, butter, fatty cuts, etc. are empirically associated with low satiation -- which makes sense, because when calories are sufficient the main satiation mechanism is bulk/volume, meaning fiber + water; protein is second. Fatty foods are low bulk and low-medium protein.

@@doudline2662 No, but I don't come here to argue.

@@TerriblePerfection fat isn't very satiating compared to the other macros. I say this as a low carber myself. Veggies and fruit keep me full more than steaks

There is fat satiation and protein satiation. Two separate mechanisms. And yes eating animal fat is very healthy and good. The ribeye is a nice balance

Please tell me you've talked to them about that

So in other words, what you’re doing doesn’t work for fat loss

not really....but that is the party line....but you will not be healthy and strong eating shit and cutting calories

@@soofitnsexy Nobody said eating shit. Weight loss is about being in a caloric deficit. You can’t deny the laws of thermodynamics.

@@dawnt5587 you are wrong...I do deny it..all the time the problem with your advice is its incredibly misleading...

I’m going to go ahead and suggest that you aren’t eating as strictly as you think you are…

@@NotMyRealName1 that could be true. I re-evaluate every so often and sometimes something has just slipped in and I've had my blinkers on. I don't know how to move forward at the moment.

@@desertboot9755 Good man, keep up the good fight. I struggled for years and this may or may not be helpful but the dealbreaker for me was eliminating snacks entirely. Like absolutely nothing. It was only then I realised how much I ate between meals.

@@NotMyRealName1 thank you. I eat two meals a day, nothing else. I weigh/measure and never change it (never - every blue moon I do). I don't want to go so low in calories and reduce my metabolism long term (which I've probably already done from years of deficits).

@@desertboot9755 tough one. There is sadly a huge margin for error when calculating energy intake / expenditure (which us why it succeeds so rarely in helping weight loss). What are you eating? Is it mostly fresh, or mostly processed?

You’ve clearly never tried the carnivore diet. Fat absolutely melts off at caloric baseline or even a surplus. In fact, it takes significant calorie intake to gain weight in carnivore, and that gain is lean mass. Shawn baker eats upwards of 5000 calories worth of steak just to maintain. When the body knows it is ingesting ample amounts of animal fat, it no longer is in survival mode. It burns it off readily for energy. CICO is myth- trying to apply simpleton math to a complex system.

yes

No. Lose weight. Not maintain. You can’t just accept being a fatty

Is trash