Calories are key for weight loss and weight gain. Macro and micronutrients are key for body composition and overall health.

This is the video people don't want to hear, but NEED to hear. There isn't anything wrong with having a healthy lifestyle via nutritional habits and an active lifestyle. It has become so bad that when you have regular food that people should be eating, you'll hear the classic "oh, you're eating healthy again, huh?" It needs to stop. Eating healthy isn't meant to be negative.

I definitely want to see what their physical activity looked like both before and after this study and amongst both groups. Maybe the higher nutrient group started getting up more, walking more, walking faster, etc. I feel like it’s more so lifetime changes like that accounting for the bigger amount of weight loss. But we’ll probably never know since we weren’t there lol

Dam bro that V ratio is coming up nicely!!!

I just explored your Channel a week ago and kinda bingewatched various vids of you. the consistency of your "get your protein" over the past years is quite admirable

A calorie is like the energy contained in the source, not necessarily that your body will use it or store it. The body will respond differently to different sources

Gosh I love this channel so much. Great info as usual

Your speech is sooo wonderful! Thanks for the video mate

This is gonna help for the cut so much thank you

The IIFYM movement led to less healthy eating in a lot of cases. Keeping a balance and thinking about food choices will make dieting easier and be healthier in the long run. Great video!

Love the voice of npc like on 2:08, subtle change but made me chuckle and watch the entire video.

Very happy your back posting regularly

Glad to see PictureFit back in action.

I have been leading healthy diet lifestyle for quite some time. I just wanted to say I can relate the comments talking about how others tend to fixate if you're eating healthy. Even if it isn't particularly negative, it's like people you know will stop and stare, fixate and gawk when they realise you're eating healthier than normal, and it's statements I've constantly run into, like "life ain't worth living without tasty food for me" or they'll make absolutely sure to question why you aren't eating junk food and even pressure by things like "oh he just wants to watch his figure." Many times it honestly feel like people like this fixate more on what you're eating than you are

Love a good picture fit video

So glad you talked about this! A calorie is a calorie BUT where the calorie is from still definitely does matter and has an impact on weight loss.

"But Mr PictureFAT" I was laughing so hard at that voice acting, my dude xD Also a very good and informative video

I always watch your videos while drinking my after workout protein shake, makes it taste even better

Love how this channel actually posts legit info in this format, unlike others like Bestie who hypocritically post so much misinformation Great video

U also have to keep in mind the thermic effect of food. The more protein for example increases the bodies need to use more energy to process said protein which would in turn burn more calories

Hi PictureFit, can you do a video on Brown Sugar vs White Sugar? Thanks, love your content!

I would also like to see a video on how not all proteins are equal. It really comes down to the amino acid profile. You did a few for Whey protein powder and one for vegan protein powder (rice vs pea vs soy) a few years ago. I think a “whole food” one will be great. 🙏🙏🙏🙏🙏🙏🙏🙏

I had a pretty significant eating disorder for quite a while where I’d basically only intake peanut butter, chocolate milk, mayonnaise, and other candies. I guarantee you it doesn’t matter WHERE the calorie comes from. You can still lose weight. The only difference is if you get skinny fat or not with lacking amounts of protein and strength training.

I recently read Gene Eating by Giles Yeo. It was great for understanding genetic factors contributing to weight loss and explaining the differences in calories (including factors such as bioavailability. Would recommend

Love this channel

I would absolutely love to know about everything on PEDs and steroids. Possible side effects, pros and cons and usage method for first timers. It would mean a lot to me if you could make a video about this

My 45 years of eating and watching its effects I agree that a calorie is a calorie. I also know that I feel so much better eating real food then the twinkies and high sugar foods. Also the group having the healthier diet might have felt better... making them more inclined to move a bit more or further clean up their diets? Thans for the video!

I bet physical activity and satiety were the biggest of the listed factors making the high nutrition quality group lose more weight. Healthy food makes me more energetic and willing to exercise and walk instead of drive. If I eat clean, I am full and satisfied very close to maintenance, and a reasonable deficit isn't leaving me starving and cravey.

Once I got control of my insulin spikes (through Keto), my world changed for the better. Not to mention metabolism/set points/etc.

I always look forward to a new video.

thanks for the informations !

One important thing to note here, a calorie is a calorie after having been absorbed and made useful for energy extraction by the body. To do this requires 0-5% of the total energy of a gram of fat, 5-10% of the total energy of a gram of carbs, and 20-30% of the total energy of a gram of protein. So not only does protein fill you up more, your body also can't use nearly as much of its energy as it can from fats and carbs. So the higher your protein the better. Put two people on the same calorie diet intake, one is eating 50 grams of protein, the other 200, the net intake will result in 200 less calories actually usable by the person on the 200 gram of protein / day diet. So literally by just eating more protein, in this example, the second person would lose about 0.4 lbs of extra fat per week. AND be fuller. Protein is seriously powerful on a diet. AND it's also been shown to help prevent muscle loss on a diet (although this is more relevant for very lean individuals).

Came back home from a trip to NYC and holy shit I have been eating lots of sugar and candy. My energy is so much worse than before I went which affects my training and consistency greatly, so maybe a calorie isn't just a calorie... eating lots of sugar and processed foods makes you tired, which affects training and you will get fat! Good video!

Be interesting to get coach gregs thoughts on this

The one major problem i have with study beyond what was mentioned is that there are several variables at play instead of isolating a single macronutrient type such as unsat vs sat fats. There ultimately no telling if this study which nutrient set up is ideal with this study because it's too broad.

Love you dude

I thought this would be about calorie absorption and food processing. Like how you would likely absorb less calories from an apple versus a calorically equivalent amount of apple juice.

Don't forget, unhealthy foods which are high in fats are usually very calorie dense and so its much easier to go overboard with your intake, people don't realise how easy it is to rack up calories.

This is very easily seen in practicality if you live a health lifestyle. Calorie surplus or deficit determines how big or small you are, but your macros determine what body type you are. Sure you can eat tacos and ice cream all day and as long as you’re in a deficit you will lose weight, but the high amount of carbs and fat will leady to a higher fat content making you look more flabby and saggy (skinny-fat people, I’m looking at u). It also shows through things like acne break outs, oily skin, lack of energy, nutrient deficiencies, irritable bowels, lack of strength etc etc. A well balanced diet/macros is for health, and calories are for size, you need both if you would like to be fit

Protein starvation is a thing. If you eat ONLY lean protein, you can still starve to death, because your body can not store protein as fat. So technically for weight loss, the calories from pure protein shouldnt count towards weight loss/gain. Secondly, insulin is responsible for deciding if your body burns the calories you are using from your fat or from what you ate. If you have low blood sugar / low insulin, you burn fat, if you have high blood sugar / high insulin you burn what you ate. The key is to eat high protein, low carb, and carbs that are low glycemic, and try to eat them at the start of the day, and keep your insulin low, for as long as you can every day, and use the protein to keep hunger away. You'll keep your muscle, and burn the fat, without cardio.

Thank you! Can you do a video about BMR adaptation to calorie deficit? What I hear a lot from people I know is that they claim not to lose weight even though they claim to be in a calorie deficit. They say their bodies start to use less and less energy on a deficit, and for that reason they can't lose weight. I wonder if that holds any truth.

I think that when someone need to lose weight must first of all understand the importance of calories, cause they don't know how damn important they are for weight control. Too many think that just by eating some foods and avoiding some other will make you lose fat, so they end up eating charged up salads with 2000 calories thinking they'll lose fat cause they're eating "healthy". Counting calories and healthy diet, they must be always together

While talking about different forms of calories, maybe it would be nice to single in on carbohydrates and the glycemic index

Great video

Coach greg gonna love this one even more than last time 😂

I had no idea what kind of junk I was eating my whole life. I got terribly fat and worst thing is I wasn't noticing it until I went to doctor for a checkup and my results were terrible. That's when I decided to start living healthy. Bad thing is I am pretty lazy and hate to research about food and I just couldn't count calories all the time so I decided to invest in meal plan from Next Level Diet. Best thing I got myself in this life. I lost so much fat and got so much more energy when I started eating healthy.

Can you do a video on simple vs complex carbs effect on the body

Super cool! Super interesting!

Certain diets, eg low carb/keto still follow the CICO rule, but because insulin levels drop they reduce hunger (increased leptin effect) = reduced calories in, AND increase metabolic rate (gluconeogesis turned on, fat burning turned on, increased mitochondrial efficiency) = increased calories out.

There was a study done with two groups of weightlifters who each ate one cupcake per day. Group A ate one made with saturated fat, and group B ate one with polyunsaturated fat. Both groups gained muscle and fat, but group B (polyunsaturated) saw a better muscle-to-fat ratio. Them not having a third group eating a cupcake made with monounsaturated fat was dissatisfying...

Yessir, some knowledge

Very good video

I can’t wait for coach Greg to do a video on Dr Youn about his video he made about CICO

Couldn’t agree more 🔥

im eating now a Swedish chips olw vinegar with Monster energy ultra , im very happy

Will you /have you made a video for hard gainers to gain weight? I just can't increase my weight and I'm trying from a year. I'm vegetarian

Mr. Picture Fat voice is the best I've ever heard! Haha :)

god i love picturefit

Dont forget moltodextrin - its a sugar that is almost 0 calorie. Often sold as a sweetener but worst for you than plain sugar.

Aren't there also studies showing that the gut biome can also indicate a healthy weight? So one could assume that after 12 weeks an increase in fiber may have changed the gut biome which may have had an impact on weight loss with the high fiber group as well.

as long as we consider that this experiment was a perfect, flawlessly excecuted experiment there are 2 answers I can come up with why this is the case. 1) even if the subjects didn't train at all, the body still does muscle synthesis constantly and the higher nutrition group probably built the slightest possible more muscle and since the more muscles you have, the more calories you burn, that lead to more fat loss. but tbh this is a huge strech and I personally don't think this contributed to it significantly 2) the second possibility is way more plausible I believe. that being that the higher nutrient groupe simply had a better mood and more energy, which lead to more movement in daily activities. maybe they danced around while cooking. maybe they raised their arms farther while using the tv remote. maybe they moved their hands more while talking. all that due to having more nutrients. so they in the end they burnt more calories. also your body needs longer to to digest large amounts of protein for example. that digesting is also burning calories. that's a contributer, too

Calories and Laws of thermodynamics. Greg is that you ?

Are there any studies like this about gaining weight instead of losing it?

Hey I need help am new to the gym i take about 2-3 days to recover from sore does doing cardio to reduce fat in this period will effect me negativity?thnx

Is this study not limited by too many variables? Since we are still studying what "healthy" means, it would interesting to see some more studies focusing on only one of these variables at the time. Potentially this was all the lower fructose levels or higher fiber or protein carrying significant weight in these exact circumstances. It's beneficial to know specifically what works, as an "overall healthy diet" can mean many different things and nothing here is pointing to one being particularly higher in nutrients than the other.

I love your videos! Great information. Have you considered that your drawn people all have fair skin? Some skin color diversity would be nice in your videos.

I've been slacking on my calorie counting and I feel call out by this video XD

Very nice script for this one ^^

I think the biggest error was not submitting calories burned through extra activity but the 5lb difference in 12 weeks is on average 200 calories burned everyday for the 84 days which is probably not sufficient enough reason. I think a calorie is a calorie but where we begin to see a difference are indirect changes like insulin sensitivity which play a large role in energy storage (fat storage).

Asking is a calorie a calorie is like saying are all miles equal, are all pounds the same, is an inch an inch. a calorie is just a unit that measures energy.

There is a much more obvious limitation - I counted five variables between the two groups, so which one or ones accounted for the difference between the two? On the face of it, polyunsaturated fats and plant protein, which were higher respresented in the higher weight loss group, might have been the reason that the group was more successful, but on the other hand, they might have been holding the group back, and the group may have lost more weight WITHOUT them. How did this paper get approved, with more than one variable in the groups?

Easter binge weekend led me back here.

What about keto diet? Is it possible to lose weight in a calorie surplus that way?

At 7:22 does he say “mister picturefAt”? 😂

Finally something to back up my unpopular claims that quality matters.

Bruh…. Lol calories in vs calories out for weight loss. That’s it.

It depends on insulin. The hormone, that restore fat. If you eat carbohydrates, they will raise your bloodsugar more and faster. That will spike your fatstoringhormon insulin. By eating fat and moderate amounts of protein, they will not be stored. But they will burn as an energy.

1:21 is that.....is that COACH GREG ?????

What does this mean for gaining weight? Would eating less "healthy" food lead to mote weight gain

One thing that might of influenced their weight loss is the amount of calories the body used to break down food. E.g if u eat 100 calories of protein the body uses 30% of those calories to break it down compared to 10% with carbs and 2-3 with fat

Ive been in a cal deficit since march 4th. Goal is to lose 120 pounds by the end of it. So far ive lost 10. I havent changed my diet at all, but have started logging everything i eat and counting calories. I have only had fast food twice in this time period and did pick healthier, easy to cal count items. Its neat that as long as you cal count, you can hit your goals. It makes it alot easier to follow, then when youre down weight and better at following the restrictions, you add more rules on. Aka, work on eating healthier, add on exercise, etc. Thats my goal at least. Im waiting till i hit my first plateau then im adding in regular light exercise to boost weight loss, then the next one ill add it in more intensly, then the next one ill boost nutrition. Gonna be good, i can feel it ^_^

Heyyyy! Just turned 40 and I'm here.😊

1 thing that matters if you wanna lose weight and 3 things that matter if you wanna lose weight but also wanna be jacked AF. Lose weight- 1 eat less calories Lose weight and be JACKED- 1EAT LESS CALORIES 2EAT ENOUGH PROTEIN 3SPREAD YOUR PROTEIN INTAKE IN AT LEAST 4 MEALS A DAY. Thats it!

Does that apply to weight gain? If you keep a small calorie surplus by eating unhealthy foods will you gain more fat in comparison to eating healthy foods?

i feel much better when i eat at maintenance or a slight deficit and get more fresh vegetables and fruit in my diet.

errr what about caloric availability? a monosaccharide calory (e.g. glucose) can be absorded right away into the body. a polysaccharide calory (e.g. starch) cannot. why not? because it has to be degraded to glucose first (again, due to the second law of thermodynamics), nothing is perfectly efficient, hence some energy is wasted during the process, reducing the net income of calories by a significant margin. this loss is (to the best of my knowledge) not considered when reading the lable of a package. so as far as i know, calories are indeed not carolies. instead its a signifant difference. Its also the reason why 800kcal of potatoes will sate you quite well and 800 kcal of chocolate will only sate you for an hour or so until you get hungry again. @picturefit, do you have any input on this issue? would be great:)

Could it be that HN helps the body function faster or for longer and in your average day your body is able to work more and thus burn more? For example both HN and LN took about 1500cal/day im assuming, but the ones with HN had their bodies working better during the day and so this would give the body the energy and strength to burn more fat. Your body looks for fuel all the time regardless of how much you demand of it. Its not an on and off switch. If your body burns around 2000 cal/day it will keep burning 2000 even if you eat 1500. Your body doesnt say i only need 1500 and so im going to save myself from burning the extra 500. The issue is that sometimes your body doesnt have the strength to burn those extra calories. The digestive system is like an engine, you put a little bit of energy in and get a lot of energy out by burning mass and turning it into energy. If you have say 1kg of fuel at 30% and you give that engine enough energy to burn 100g of that fuel. The engine will burn 100g+30g from the 30% efficiency. If your engine has fuel that has 80% efficiency then giving it enough energy to burn 100g will result in a 100g+80g burnt fuel because of efficiency. Likewise, your digestive system is the fuel engine of your body and the more efficient the energy sources you eat the less fat you will end up with because your body is burning more fat. Calories are not equal and the way we count calories is not adequate enough. We take almost 0 account of calorie efficiency when we stick numbers to apples and oil. The way we know calories now is just their total potential and not their efficient potential. Energy into the body does 3 things, its either turned into heat or used or stored. The higher the efficiency the more it is used and the less it is stored. And the more it is used the more it burns the stored mass (fat). We need studies that show how efficient calories are in the body and hopefully also why this calorie is more efficient then the other.

Now do a video on how not all protein is the same, how you need much more plant protein to be able to absorb the same amount of animal based protein

That subtle Greg diss tho

7:20 Give him a powdered donut and sent away 😂😂😂

Well it’s not the calories but what macros come with, high protein and fiber can help slightly maybe speed up metabolism but may vary

The way you carry yourself, reminds me of Gordon ramsay, are you Gordon ramsay?

Also it's great for long term to not eat foods that may lead to chances of disease. And keep the arthritis as clean as they can stay.

The correct way to put this is that "labels are not equal". If a label says 100 calories and another says 100 calories, that doesn't mean your body will benefit of 100 calories from those foods.

Several different variables that may affect weight loss. Micronutrients may help with metabolic functions, such as cobalamin for amino acids or biotin for fatty acids. Fats require the least amount of energy to metabolize, and protein requires the most energy. Water may have no calories, but it requires energy to process, especially when cold. Weight loss is an extremely complicated matter. It wouldn't surprise me if when we work out matters either. From my personal observation, working out after a big meal helps to lessen weight gain, but this is not set in science.

Can’t wait for the Colman with Jeff nippard(sorry for spoiling)

I lost lots of weight just being more active. Then lost even more by just eating less not really counting was 260 now I’m 190 I’m 6”2 so I’m really close to my goal.

It depends!

Unless you are metabolically adapted, then your previous calorie deficit becomes your maintenance. Other than that the law of thermodynamics always apply.

Cool, new video