Clean Eating DESTROYED
Рет қаралды 150,297
7 жыл бұрынClean eating seems intuitive to many people, but is it really? Is clean eating real? Can it be defined? Is it superior to a model of flexible dieting?
References:
A review of the carbohydrate-insulin model of obesity: www.ncbi.nlm.nih.gov/pubmed/2...
Bier DM. The energy cost of protein metabolism: lean and mean on Uncle Sam’s team. In: The role of protein and amino acids in sustaining and enhancing performance. Washington, DC: National Academies Press, 1999:109-19.
Buchnolz AC and Schoeller DA. Is a calorie a calorie? Am J Clin Nutr, 2004:79(suppl): 899S-906S.
West JA, de Looy AE. Weight loss in overweight subjects following low-sucrose or sucrose-containing diets. Int J Obes Relat Metab Disord. 2001 Aug;25(8):1122-8.
Saris WH, Astrup A, Prentice AM, Zunft HJ, Formiguera X, Verboeket-van de Venne WP, Raben A, Poppitt SD, Seppelt B, Johnston S, Vasilaras TH, Keogh GF. Randomized controlled trial of changes in dietary carbohydrate/fat ratio and simple vs complex carbohydrates on body weight and blood lipids: the CARMEN study. The Carbohydrate Ratio Management in European National diets. Int J Obes Relat Metab Disord. 2000 Oct;24(10):1310-8.
Raatz SK, Torkelson CJ, Redmon JB, Reck KP, Kwong CA, Swanson JE, Liu C, Thomas W, Bantle JP. Reduced glycemic index and glycemic load diets do not increase the effects of energy restriction on weight loss and insulin sensitivity in obese men and women. J Nutr. 2005 Oct;135(10):2387-91.
Surwit RS, Feinglos MN, McCaskill CC, Clay SL, Babyak MA, Brownlow BS, Plaisted CS, Lin PH. Metabolic and behavioral effects of a high-sucrose diet during weight loss. Am J Clin Nutr. 1997 Apr;65(4):908-15.
Saturated fat & heart disease: www.ncbi.nlm.nih.gov/pubmed/?...
Dairy & Health:
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
www.ncbi.nlm.nih.gov/pubmed/2...
Restrictive Dieting & Binge eating
Smith CF, Williamson DA, Bray GA, Ryan DH. Flexible vs Rigid Dieting Strategies: Relationship with Adverse Behavioral Outcomes. Appetite, 1999, 32, 295-305
Meule A, Westenhofer J, Kubler A. Food cravings mediate the relationship between rigid, but not flexible control of eating behavior and dieting success.
Stotland. Moderation: An alternative to restraint as a mode of weight self-regulation. Eating Behaviors 2012, 13;406-409.
Check out my go to breakfast along with information about how and why I distribute macros the way I do.
www.biolayne.com
www.avatarnutrition.com
www.bodybuilding.com/store/car...
www.biolayneapparel.com
@TheIgnoredGender 5 жыл бұрын
I tried Primal. Couldn't stick with it. I like corn, legumes, and rice but I'm not allowed to have them. I tried Keto. Couldn't stick with it. I like fruit too much and it's too challenging to get carbs that low. A few months ago I invested in a food scale and started tracking calories and macros. Best move ever. Flexible dieting is the most sustainable nutrition approach I've done.
@scottmitchell1974 4 жыл бұрын
I started Oct. 22, 2018 and it's the best thing I ever did. Made life easy. Easy!!
@ickdon7999 4 жыл бұрын
Amen to that.
@aquarius2284 4 жыл бұрын
You won't last long calorie counting and weighing food. You're a human being. Life happens. You just have to eye your portions better and learn to pick healthier takeout meals.
@TheIgnoredGender 4 жыл бұрын
@@aquarius2284 No doubt. After calorie counting for a while, you get a better sense of what the portion sizes should be and calorie/macro content of what you are getting. I still track. But some days I don't feel like it or it's not practical so I just go by my best estimations on those days. Having said that, I have lasted very long counting calories as it really only takes an extra 5 minutes out of my day.
@nathanshackelford7812 3 жыл бұрын
How do you know how many calories you are burning? What is your caloric baseline? I don’t believe in calorie counting because different foods affect hormones and metabolism differently. In other words, depending on what you eat, you burn more calories.
@absw6129 4 жыл бұрын
My approach to diet is to just get most of my protein and fiber "out of the way" first with greek yoghurt, chicken, veggies etc... and then fill out the rest of my calories with whatever I happen to have in my kitchen, which can be anything from cheesecake to fruit.
@Bleachedhambone 2 жыл бұрын
I do that too. It's a great strategy, very sustainable.
@DarkoFitCoach 2 жыл бұрын
If it agrees with ue calories its all good bro
@d.bcooper2271 Жыл бұрын
Obviously, it’s still possible to lose weight on any diet - just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: hunger. Most people don’t like to “just eat less,” as it may result in having to go hungry forever. Sooner or later, many will likely give up and eat without restriction, hence the prevalence of “yo-yo dieting.” While it should be possible to lose weight on any diet, some appear to make it easier and some to make it much harder. The main advantage of the low-carb diet is that it may cause you to want to eat less. Even without counting calories, overweight people tend to eat fewer calories on low carb. Thus, calories count, but you don’t need to count them.
@paavoilves5416 Жыл бұрын
@@d.bcooper2271 to be fair, I almost never get enough carbs in because they're HARD to eat. Fat is easy to eat, I eat almost twice the amount of fat I'm supposed to (according to RP's muscle gain dieting advice), while I often only eat half the carbs I need. I absolutely despise dry ass foods, fat makes everything taste edible.
@QuickWit04 7 жыл бұрын
I really appreciate this channel. I learn so much and I start to see food in a different light. thanks for sharing your knowledge.
@ariaadamy 7 жыл бұрын
I love the analogy of a food budget! It also helps me to make better, less emotionally driven food choices. Thanks Layne!
@mgtowbooboo8530 6 жыл бұрын
Aria Adamy you are a goddess.
@TheManOfRash 7 жыл бұрын
Great video. This reminds me of a time when I was (key word being was) a member of Quora, and one question asked was "the biggest food myth" so I wrote a comprehensive answer on carbohydrates being demonised. The amount of hate I got was ridiculous, to the point I had to delete my account. Can only imagine what people like you get.
@ryanlow3278 7 жыл бұрын
TheManOfRash been on Quora a while now and I realised that Quora isn't a go to place for reading up and knowledge especially on subjects such as fitness and sports analysis. It's mostly for life advice and the sharing of one's opinions and experiences
@TheManOfRash 7 жыл бұрын
Yeah I agree. I only joined because during my undergrad it was quite useful for cramming before my exams (lol) and I got in touch with some people in the field I was studying to clear things up. But yeah, after I got hate mail, and tons of stupid replies I was done with it. Funny how it's supposed to be a better, more mature version of Yahoo Answers.
@A_Turner 2 жыл бұрын
The best approach is to use everyone’s online hate to fuel your existence and give the energy to shoot them down with more replies to their bullshit
@d.bcooper2271 Жыл бұрын
Obviously, it’s still possible to lose weight on any diet - just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: hunger. Most people don’t like to “just eat less,” as it may result in having to go hungry forever. Sooner or later, many will likely give up and eat without restriction, hence the prevalence of “yo-yo dieting.” While it should be possible to lose weight on any diet, some appear to make it easier and some to make it much harder. The main advantage of the low-carb diet is that it may cause you to want to eat less. Even without counting calories, overweight people tend to eat fewer calories on low carb. Thus, calories count, but you don’t need to count them.
@d.bcooper2271 Жыл бұрын
Obviously, it’s still possible to lose weight on any diet - just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: hunger. Most people don’t like to “just eat less,” as it may result in having to go hungry forever. Sooner or later, many will likely give up and eat without restriction, hence the prevalence of “yo-yo dieting.” While it should be possible to lose weight on any diet, some appear to make it easier and some to make it much harder. The main advantage of the low-carb diet is that it may cause you to want to eat less. Even without counting calories, overweight people tend to eat fewer calories on low carb. Thus, calories count, but you don’t need to count them.
@MikeTheMan01 2 жыл бұрын
Seeing you continue to be science based and preach the same message over and over makes you channel the best. Also makes sense why you do the videos you do now
@modernmissy 7 жыл бұрын
I can get so heated sometimes debating 'clean eating' versus flexible dieting with people who have never even tried flexible dieting or looked at the research behind it. This video gives a great summary to direct people towards. Thanks for always producing quality, educational content!
@mgtowbooboo8530 6 жыл бұрын
Mackenzie McIntyre you are a smokeshow.
@andrewornelas6748 7 жыл бұрын
Dr. Layne you are by far my FIRST Go to source for Adequate Information when I comes to understanding the body composition and Functions of the bodies health and performance. I love the information you provide based on the anatomy, physiology, and nutrition evidence, along with the years of education. Your channel is doing more then improving one's body. Your improving one's Mind. Thank you 🙏
@daleshields1776 7 жыл бұрын
Love the information that Layne puts out. Great video! Congrats on over 100k. You deserve it.
@thomasschultz9721 7 жыл бұрын
So simple, so cientific, such a clean logic line. I hope you keep doing videos. Wish you the best
@Dylan-du3ui 7 жыл бұрын
Just listened to a number of your videos for the first time while training this evening, and the information is much appreciated and very helpful with my current goals/situation. Thanks for making such sensible, practical info accessible. ...not going to lie though, what brought me to your channel was the pic of you in a "PS. Not Bald" t-shirt. Savage, haha.
@abzh1976 3 жыл бұрын
I really appreciate your channel. It confirms my conclusions about eating. I tried various things: intermittent fasting, keto, low fat, you name it. I felt MISERABLE. I did lose fat but man my mood was in shambles. But then again I lost weight not because of the diets but because I reduced my calorie intake and I monitor my nutrients, macros, etc. I also realised that these “diets” were not sustainable in the long run.
@sarahkooyman9306 6 жыл бұрын
You are amazing! So glad I found your channel. Thank you thank you... 😀
@mgtowbooboo8530 6 жыл бұрын
SarahSays honey you are amazing. Don't give your power away top some man.
@d.bcooper2271 Жыл бұрын
Obviously, it’s still possible to lose weight on any diet - just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: hunger. Most people don’t like to “just eat less,” as it may result in having to go hungry forever. Sooner or later, many will likely give up and eat without restriction, hence the prevalence of “yo-yo dieting.” While it should be possible to lose weight on any diet, some appear to make it easier and some to make it much harder. The main advantage of the low-carb diet is that it may cause you to want to eat less. Even without counting calories, overweight people tend to eat fewer calories on low carb. Thus, calories count, but you don’t need to count them.
@jrbr549 3 жыл бұрын
I was a fasting zealot. It worked, when it worked. But I fell into the exact trap he lays out here: insatiable cravings. I told myself I could eat 4 apple fritters, I’ll just fast later. Well, later caught up with me. The secret is this: consistency; just like he said.
@d.bcooper2271 Жыл бұрын
Obviously, it’s still possible to lose weight on any diet - just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: hunger. Most people don’t like to “just eat less,” as it may result in having to go hungry forever. Sooner or later, many will likely give up and eat without restriction, hence the prevalence of “yo-yo dieting.” While it should be possible to lose weight on any diet, some appear to make it easier and some to make it much harder. The main advantage of the low-carb diet is that it may cause you to want to eat less. Even without counting calories, overweight people tend to eat fewer calories on low carb. Thus, calories count, but you don’t need to count them.
@kirstinxox 7 жыл бұрын
Haha classic Layne with his budget analogy! I remember listening to this in your podcast. Love the content I'm going to share with my "clean eating" friends
@jillianday2890 7 жыл бұрын
Amazing post. Thank you for always spreading quality, evidence based information, Layne! Flexible dieting changed my life.
@mileshollis6258 7 жыл бұрын
The tricky thing when it comes to teaching people this, is just that many are so ignorant to what general nutrition IS and how it works. For those of us who have done our research and began a life of fitness, this is all common sense, but it's difficult to convey that calories are ALL that matters for fat loss when so many people have been led down such a rabbit hole of misinformation.
@pauljansen6650 6 жыл бұрын
Agreed
@ChristianCuzcoFit 7 жыл бұрын
Well said bro. Also congrats on 100k
@dessiemason2365 7 жыл бұрын
Always open ears to hear what Dr. Norton has to say! Love all the content on YT and FB you are putting out
@elizabethayling6021 7 жыл бұрын
Brilliant video. So informative! I will definitely be sharing this with friends etc.
@TheQuaderade 7 жыл бұрын
Brilliant video layne... spot on and great metaphors for the simples to follow lol
@vaughanstarr3725 4 жыл бұрын
Such a good vid! Long term adherence/lifestyle change is the number 1 needed component (along with cal deficit) for shedding fat and keeping it off. Flexible dieting sets the stage for that like no other.
@tazzthedoodle7861 7 жыл бұрын
I appreciate all the videos you upload bud. thank you for sharing your knowledge excellent channel
@juliancruz-barben1718 4 жыл бұрын
this is simply the BEST and SIMPLEST video on diets, and maintaining a healthy lifestyle I've ever seen THANK YOU SO MUCH
@lucianocamacho8160 7 жыл бұрын
great video layne, you're literally the person i turn to when i have doubts. Can you do a video about the benefits of consuming a high protein diet? I read the article of effects of consuming a high protein diet on resistance-trained men and women, and would really like to understand it better. thanks!
@dessertstorm7476 7 жыл бұрын
Layne forget Blaha. Have a debate with Vegan gains.
@danielday-lewis9176 7 жыл бұрын
YES!
@hybridresistance 7 жыл бұрын
Wouldn't be much of a debate. Just VG spouting vegan dogma while looking depressed as usual.
@TheManOfRash 7 жыл бұрын
He's just your typical pubmed abstract googler. I highly doubt he's read any papers fully, so a live debate without the use of googling would be pointless.
@timwalcott 7 жыл бұрын
YES PLEASE PLEASE PLEASE
@danielday-lewis9176 7 жыл бұрын
I would rather say that he is a typical "correlation studies FTW" guy;)
@jenL2023 7 жыл бұрын
Thank you for these videos... as an RD, I can truly appreciate the science and links for your used references. I'm learning information from you every time I watch one of your videos.
@zachadams1345 6 жыл бұрын
Wonderful video thank you .your information was to the point and made sense to me
@NicoProv 6 жыл бұрын
My friends are shocked when they see how lean i'm getting while consuming sugar every single day. Im literally having an espresso with white table sugar as i write this. I will have a few more throughout the day. I'll also have my daily dose of haribo gummy bears right after my workout as i've been doing for 15 yrs. As far as body composition is concerned, the deciding factor on whether a person loses or gains weight is energy balance just as Layne said. I know this firsthand to be a fact. I have friends on " keto" diets that seem baffled when they see me and my progress. They do not base their keto diet on energy balance . They are not taught this simple but vital truth. They are taught to avoid the evil carbohydrates and they will become lean and shredded. some avoid carbohydrates therefore unknowingly decreasing overall calories and lose weight. They pretty much get lucky as they do not count calories but just happen to be in a caloric deficit after removing an entire macro group.I can have the same success and better by simply eating in a caloric deficit while keeping my protein high ( at least a gram per pound of bodyweight daily. people think im Juicing, its hysterical. I say they are the ones juicing by drinking the "magic koolaid" of keto and all tbese other "only way to get lean" methods. Im pissed that i did not know this simple truth earlier. Here it is people: subtract about 500 calories from your maintenance calories daily. of those calories eat at least 1 gram of protein per pound of bodyweight. the remaining calories fill with carbs and fats. If your consistent month after month you will lose bodyfat. Dont forget to train hard too;)
@Roushrsh 7 жыл бұрын
Great vid Layne. Your subs should already know most if not all of this, but it makes for a good share. Congrats on the 100k subs too.
@Mindsetsandreps 7 жыл бұрын
The sugar study where both groups showed a decrease in cholesterol; was that a result of them just having a calorie controlled diet?
@biolayne1 7 жыл бұрын
that's what I think
@FunTime-ot4us 5 жыл бұрын
@@biolayne1 Funny how "Correlation doesn't equal causation " in any other studies but the studies you link. Not to say I disagree with you specifically about a more flexible dieting approach but your approach to this is a bit hypocritical, which cheapens what you're saying.
@Fakegingy 7 жыл бұрын
yay I like learning! Great video keep up the awesome work
@mgtowbooboo8530 6 жыл бұрын
Zach Thompson yay zac you are a good boy.
@lucidhoody4208 7 жыл бұрын
I love all your content Layne! Just makes sense!
@wittepinda 7 жыл бұрын
What about chips like Lays as a snack or something similar, assuming my macros (~2gram protein and ~1gram fat per KG of bodyweight) are in order and kcals are restricted to a slow-bulk of say ~200kcal surplus?
@Lala0RK 7 жыл бұрын
Love this video!!! Preach it Dr Layne Norton!! Brilliant content. I totally agree about flexible dieting.
@mgtowbooboo8530 6 жыл бұрын
Lala K hey baby.
@blitz34 7 жыл бұрын
Layne I've had a question from a few videos back, not really related to this video but anyway: If we are always adding and losing fat constantly, do you think there could be a way to promote eating and training during the morning hours while at a calorie deficit to promote fat loss then during the afternoon hours consume enough calories and macros to bring me to a calorie surplus, wrapped around resistance training to promote muscle growth? In a way that we remain at a maintenance level for calories in a day? That probably sounds like you do neither of those two "right", but I recently started a form of flexible dieting that's helped me stay at the same weight but the extra 300 or so calories that I was consuming trying to bulk I've been burning away with cardio in the mornings. I feel like I've stayed at the same amount of calories daily when considering the extra cardio and I've lost some weight and I do look leaner but weigh almost the same (some weeks I lose half a pound, another week I'll gain 1, etc). I have been getting stronger in my lifts and my shirts have gotten tighter also, the difference is noticeable. Sorry for the long post.
@erikc4763 7 жыл бұрын
Dr. Norton, what about the nutrient density of some foods vs others? Would it not be optimal for athletic performance to make the majority of your calories come from micro-nutrient dense foods if your goal is to maximize athletic performance?
@KrystenJanzen 7 жыл бұрын
Thank you Layne!!! I love your content!
@thomassylvestro9041 5 жыл бұрын
Great video, I bought your book, but wanted to know if there is any information in there regarding coming off of a Ketogenic diet and implementing a flexible diet. Can't wait for the book...
@jillf24 7 жыл бұрын
Scientifically the best video EVER on dieting/foods/myths! I once lost the most weight on 1-cinnamon roll from McD and large diet coke, a snickers bar for lunch, apple for a snack, and a frozen meal (Lean Cuisine) with a salad for dinner. I lost 14 pounds in 3 months! I do not recommend this, but I was a college student attending summer school and working full time and I needed energy-with absolutely NO knowledge of health, at the time. But it worked!!!! It was the" calories in/burned" that helped me lose weight.
@Mr.Hyde_23 7 жыл бұрын
I didn't even know McD had cinnamon rolls.
@philddlesticks 5 жыл бұрын
Can you get LDL below 70 (heart attack proof) if you are eating saturated fats tho?
@shayhubfit 3 жыл бұрын
I love this content! I just started a channel about eating out while accomplishing your fitness and nutrition goals. I appreciate the validation!
@jasonstallworth 6 жыл бұрын
Dude thanks for your vids. You give a double dose of truth and education!!
@dc3257 7 жыл бұрын
He is right, calories in and calories out. The thing is when people are trying to lose weight the issue is getting to that point of eating less. When you are fighting hunger and carb cravings. It's like fighting an addiction. Insulin response and sensitivity as well as stress and hunger controlling hormones come into play. Those things can make eating better or eating less much more difficult.
@theboudoirbarber 7 жыл бұрын
i wish my boyfriend would just watch your videos. i've been explaining to him for over a year now that everytime he cuts he doesn't need to loose all the dairy and sugar and fruit!! it drives me fucking nuts! it's these bad coaches. his old coach hammered it in his head. he thinks i'm nuts when i'm cutting and bring home cereal 😂. anyways. good video. love it.
@jaredgates7743 7 жыл бұрын
Lmao!!
@d.bcooper2271 Жыл бұрын
Obviously, it’s still possible to lose weight on any diet - just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: hunger. Most people don’t like to “just eat less,” as it may result in having to go hungry forever. Sooner or later, many will likely give up and eat without restriction, hence the prevalence of “yo-yo dieting.” While it should be possible to lose weight on any diet, some appear to make it easier and some to make it much harder. The main advantage of the low-carb diet is that it may cause you to want to eat less. Even without counting calories, overweight people tend to eat fewer calories on low carb. Thus, calories count, but you don’t need to count them.
@MarcRitzMD 7 жыл бұрын
Layne, have there been any studies into competitive eating? I am wondering whether there is a set amount of food that the body can process before it becomes very inefficient and just poops out calories
@MarcRitzMD 7 жыл бұрын
you'd expect like 2 lbs of fat gain on such cheat days....
@zanbreznikar6054 7 жыл бұрын
Check out Jeff Nippard's 10 000 calorie challange, he talks about fat gain on a very larg caloric surplus in a realtively short period of time and subsequent fat gain and includes reaserch
@zanbreznikar6054 7 жыл бұрын
Oh nevermind someone already commented lol
@UnknownXV 7 жыл бұрын
It'll vary by individual based on NEAT adaptation to overeating calories, it can vary from no adaptation to up to 700 calories burned per extra 1,000 calories. So if you're at the high range, you'd barely gain anything from an extra 7k calories in a day. Plus there's the thermic effect of food, what kind of food you eat in that challenge, etc.. basically you'll definitely gain fat, but it may not be nearly as much as you'd think.
@BaresarkSlayne 7 жыл бұрын
Studies like that would be pointless if you think about it. That is not how those people eat all the time, they only do it once in a while. And I would think that you could eat so much that your body can't process it all and you do lose calories. Your body will only take so long to push food through your digestive system.
@khkmisterraptor4668 7 жыл бұрын
then what would be the recommendation in how much fiber and protein in a diet phase and bulk phase? (like this so he can see this)
@henryhussey 7 жыл бұрын
THIS!! Great post Layne!
@raivons 7 жыл бұрын
Very informative and mostly agree, BUT what happens if you have digestive problems and have big trouble eating fiber,any ideas how to resolve the problem?
@xanbuilt9653 7 жыл бұрын
Good summary video. The content has to be said. I wasn't a believer before but when I saw results it was hard to go back to the old elimination diet method. The only adder I have is that I think we perform better on certain foods (I think you alluded to it by saying nutritionally dense foods or at least I think you said that). Anyway I enjoy your videos and writing.
@oz-jt7sg 7 жыл бұрын
Knowledge filled content as always keep it coming
@jamesbenson1366 5 жыл бұрын
So what are you recommending for fiber targets and protein targets? When it comes to grams how many grams per body pound. Right now I am trying 1g per pound and I’m still having a hard time consuming all that protein.
@leringray6 7 жыл бұрын
Love the video! As someone who tried to 'eat clean' for an extended period of time, I've found tracking macros to be a much more successful way to get a good physique. More long term success staying on track because I don't ever go into F*#@ it mode. And I've found that 95% of the time, I end up eating super healthy (meals with lots of veggies and lean meats) anyway! Great content per usual. :)
@michaelfliss5155 7 жыл бұрын
What is your opinion on the usage of creatine monohydrate for clients looking to achieve fat loss?
@jc9876 7 жыл бұрын
Hey layne great work! do a video on the best foods for satiety, please!!
@onlinewarlord9427 7 жыл бұрын
Great video Laynester! By the way what's up with the Jason Blaha debate? Apparently he now wants to debate you on injury prevention or something like that.
@PeterCurtispgcurtis90 7 жыл бұрын
I cannot even tell you how much I love your videos, my macros coach had me watch your videos on metabolic damage when I started flexible dieting a little over a year ago, people like you have seriously changed my life and how I look at food. Thank you for all you do! Macros4mandy is my Instagram name. I have my before and after photos there. I tell everyone who is wondering what I am doing to watch your videos because I trust your judgement and research!
@dimmuborgir82 5 жыл бұрын
I like how you explain things its clear to understand.
@emma_xx_xx5908 7 жыл бұрын
Can I ask a question , is it possible to maintain the same weight on higher calories, if I reverse diet then clean bulk then cut and lose weight back to my original weight slowly ,will I be able to maintain the weight loss on higher cals?
@BenSimpkinBS 7 жыл бұрын
Once again great video
@peacemfq 4 жыл бұрын
My mom use to say "eat everything in moderation". I think the amount we eat is definitely key. And like you said carbs are so easy to overeat on so the simple thing is to fill your stomach with other more calorie dense macros and have carbs complement your dish. The fitness industry has really confused people. My wrestling coach is absolutely jacked and ripped all year round. I asked him what he eats he said alot of protein fruit and vegetables. He said he eats bread and rice but only small portions. There was nothing suggesting specific calories or foods but what I have taken away is the following. 1) Eat nutritious foods that are high in fibre. 2) Eat a good amount of protein. 3) Be flexible with the rest but don't exceed your daily calorie limit. I like this approach because it becomes a lifestyle choice rather than a temporary diet. Thanks Doc!
@jessiechristie440 7 жыл бұрын
Layne, what should be our fiber goals? The typical 20-30 grams for everyone?
@blondewithabrain78 7 жыл бұрын
Excellent points here, I totally agree with you with everything you've mentioned in this video. I personally ensure to incorporate more fiber and protein in my diet over the past couple years, and I think it has helped improve my body composition without really trying. I also consume milk products with no digestive issues, however only in moderation as I find it makes me breakout with mild cystic acne. 😒😒
@Michael-ok8zg 7 жыл бұрын
Great video. It's interesting how we as a society look at something so basic as food and find ways to complicate the pure enjoyment it can bring us. when issues like body composition are concerned, the "extreme" camps like to spread their knowledge, some good, some bad. More people should adapt the doc's views on this matter, there might be some happier people in the world!
@JoeyC-PLL 7 жыл бұрын
Amazing once again. ANYONE who wants to bodybuild or enhance their relationship with food NEEDS to watch this video. Keep them coming man, I cant get enough
@neversaw 7 жыл бұрын
Joey Consagra - RSA yas! People neglect considering their relationship with food which can be a healthy relationship of balance and satiation or a toxic relationship of restriction, rules, binging and stress. Take the shame away too I hate when people talk about how they feel bad about themselves because they ate such and such. You can feel bad if it hits your gut and you have a reaction but you can't go thinking you're a bad person and deserve to feel guilt and shame for eating it's definitely not helpful.
@Millennial_Gardener 5 жыл бұрын
Is it clean eating if I wash my hands before I eat?
@drmsgp 6 жыл бұрын
what about the principle of separating fat and carbs in the same meal? in other words, if I am eating protein and carbs, I dont eat fat, and if I am consuming protein and fat, I avoid carbs. how beneficial is this?
@24brodster 7 жыл бұрын
And this is why you are loved Layne Norton.. love this
@gct1913 4 жыл бұрын
I'm so happy to hear that I can still eat mom's cooking during my visits as long as I hit my Macros!
@A_Turner 2 жыл бұрын
I wouldn’t advise it for visit to my mother because I don’t want to get the runs
@ericsmith3722 7 жыл бұрын
Best content in the Fitness and wellness community right here!
@dubson965 7 жыл бұрын
one of the best videos you have ever done
@ssdabel 7 жыл бұрын
interesting. though I would point out that there are more to food than just macro nutrients and fiber. there are micronutritnets, vitamins, phyto-nutrients, etc. So even if you have the 'budget' to fit in some junk, it might be advisable to limit it to 10-20% of your daily allotment at most.
@Kian19870 7 жыл бұрын
Abel Csabai well said. Layne is a fucktard when it comes to nutrition. Can you make great gains and stay lean while eating some junk as long as calories are controlled? Yes. But is eating junk good for your overall health? These "IIFYM" fucktards think that macros and calories are all that matters. As you said, there are a lot of other things to consider for overall health.
@SomethingWylde 7 жыл бұрын
Kian19870 somebody didn't watch the whole video...
@mgtowbooboo8530 6 жыл бұрын
Abel Csabai but what is junk? That is the question.
@xxdrowssapxx1 4 жыл бұрын
I realized what perspective layne is viewing this from. Thoroughly disappointed about him making this vid. He seems to assume fat loss = health. That isn't completely true. Health is being lean while having adequate amounts of micronutrients etc. The problem with railing against a whole foods diet is that he gives people the impression that you can eat as much junk food as you want as long as you lose fat.
@latinopump1857 2 жыл бұрын
I learn this too berely I though just been skinny would keep me healthy because of the calorie deficit so I would only eat one healthy meal and the rest fast food and I would lose weigh but I bet I was lacking on nutrients good thing I stop and now I do 3 beautiful healthy meals and I feel great
@KeganVanSickle 7 жыл бұрын
+biolayne What are your thoughts on the insulin response of sugar, mainly added sugars. I feel that keeping blood sugar stable as well as eating lower glycemic load foods can prevent lipogenesis. Do you agree or disagree? I understand thermodynamics and calories in verses calories out, but how much do you think insulin, and hormones affect the overall? Thank you!
@biolayne1 7 жыл бұрын
total carbohydrate intake is predictor of insulin response. lower gi carbs just mean insulin is release slower and more sustained, sugar is faster, often the total area under the curve is no different. and it doesn't make a difference on any health markers (see studies I referenced in the comments)
@KeganVanSickle 7 жыл бұрын
Thank you for your reply. Did you see Dr. Ludwig's comment? bit.ly/2k1zn06. What are your thoughts on his arguments? Thanks again Layne.
@12496k Жыл бұрын
Great post, Ty!
@TaiNguyen-sj7xu 5 жыл бұрын
You deserve a bigger following
@PatrickBateman191 4 жыл бұрын
Your best video by far ! Congratulations Doctor.
@user-js7zr6mc7k 2 жыл бұрын
Hi Layne. Can you link studies where they show that if you control calories and protein the results will be the same no matter who consumes more fats or carbs? Thank you.
@Epictetus3 7 жыл бұрын
great vid doc
@SilvanaTapiaTapia 7 жыл бұрын
Thanks for this! Everyone should watch it!
@AlbertDoes 7 жыл бұрын
Really useful for succinctly summing up the rational trainers approach to diet!
@sebasvis537 7 жыл бұрын
About the fatty acids. You say that it does not hold up that saturated fat is demonised in the media. However, this (reference below) intervention study found that saturated fat intake induces a proinflammatory gene expression profile in adipose tissue, and mono-unsaturated fat intake leads to a more anti-inflammatory gene expression profile. This makes saturated fat look pretty bad. However, it was done in humans already at risk of developing metabolic disease so I do not know what would be the case in more healthy humans. But it might be something to take in consideration. Title: A saturated fatty acid-rich diet induces an obesity-linked proinflammatory gene expression profile in adipose tissue of subjects at risk of metabolic syndrome. Journal: the amirican journal of clinical nutrition
@kurtsolak1407 7 жыл бұрын
Layne, do you think that there is an association between eating disorders and people who are obsessive about "clean eating"? I have friends who have been so strict with their "clean eating" that it messes them up mentally and physicslly
@dr_soliva 7 жыл бұрын
great video, like always!
@schwantz037 6 жыл бұрын
How does the Vince Gironda diet work with all the calories from steak and butter?
@viveviveka2651 3 жыл бұрын
It helps to know why something is recommended or dis-recommended. Dr. Michael Greger, for example, strongly recommends having a couple of spoonfuls of vinegar with meals. I went out and bought some. Then I found out that the benefit is apparently for weight loss. I am thin and can't afford to lose weight. Listening to the recommendations sometimes leads in the wrong direction, or in a direction exactly opposite to what a specific person needs.
@solomonmacys3767 7 жыл бұрын
Thanks for the video Layne! Have you seen the data on sat fat and bone demineralization? Thoughts?
@clintondeabreu8565 3 жыл бұрын
In the videos I’ve watched, you rarely mention the balance between micronutrients vs calorie intake, so I can eat 2.2k calories a day of “not clean” food with low micronutrients or a plan of 2.2k calories micronutrient rich food choices, lose weight on both, but the benefit of one choice is greater or am I mistaken in that view?
@clintondeabreu8565 3 жыл бұрын
Take that back, you mentioned it towards the end of the video. Thanks 🙏🏼
@adaptone9777 7 жыл бұрын
objective definition for clean eating = "minimally processed whole foods"... no?
@biolayne1 7 жыл бұрын
defined 'processed'
@adaptone9777 7 жыл бұрын
biolayne IDK.. I would consider things like: - fruits/ veggies - lean meats - nuts/ berries - rice/ potatoes - oats - eggs - dairy (open for debate since this is heavily processed, but I think its probably aiight) - etc as "minimally processed" while I would consider things like: - candies (chocolate bars, sour patch, etc) - sugar cereals - soda/ chips (the snack isle at the grocery store) - fast food (mc donalds, burger king, A&W, subway, that type of stuff) - generally things people consider to be "junk food" as "processed".
@biolayne1 7 жыл бұрын
why? again defined what 'processing' is
@adaptone9777 7 жыл бұрын
biolayne If there is no difference, then I should technically be able to drink pop, protein powder, canola oil, and a multivitamin and stay healthy, right?
@godawesome47 7 жыл бұрын
ADAPT ONE well if it fits your macros then apparently it will... wtf??
@TheMasterfulcreator 7 жыл бұрын
Damn, and I paused the video about to be a smart ass about constituents of atoms. Good job Layne.
@christospatsali811 7 жыл бұрын
What about when it comes to a lean muscle bulking phase? Will then the split between carbs and fats change according to the individual?
@AnandJ 6 жыл бұрын
As long as calories are equal, carbs vs fat is based on personal preference for most people. Although, if you bulk on higher carbs, it can help you stay a bit leaner than if you bulked on a high-fat diet.
@petergarland5613 7 жыл бұрын
So how do you think polyunsaturated fats influence metabolism?
@shahabsamkan4027 7 жыл бұрын
i think this video can help clear up the confusion from all the keto vs Hc diet 👏👏
@MrGflan 4 жыл бұрын
I think that clean eating took form because of the keto dieting craze. I admit that for a lot of people, we need something easy to stick with and don’t want to track everything every day. This is where “clean eating” keto works for a lot of people. Especially non trained individuals. Mostly because of lower calories because of the foods they eat, but my point is that it gives people an easy set of parameters that cause them to lower their calories through depriving of carbs (which then takes out “bad carbs”) and it seems like a miracle. With that said, I was a keto bodybuilder for quite a while and it did keep me losing weight quickly. Since switching to flexible dieting, my strength went way up, but my fat loss has slowed considerably. I do have to track everything which is quite a pain but necessary now. Of course, one could attribute this to my now 11 percent roughly body fat which slows things down no matter what diet you eat. Good video Layne and I do understand how nothing is truly clean, but what I have trouble with is the “there is no bad food” thing that some people promote. I think subtracting my quality nutritional meal for 8 cookies would equate to me eating “bad food” for that meal. This would keep me in my calorie range of a deficit perhaps. I just don’t work well this way, and need to stick my crap food for my Saturday cheat meal window.
@nads7865 7 жыл бұрын
Hey Layne, what are your thoughts on Dominic D'Agostino's cancer research in starving cancer? His theory is that cancer cells cannot function in a carb less environment and a ketogenic diet can help kill pre cancer cells.
@biolayne1 7 жыл бұрын
I think the ketogenic diet is a great option for treating cancer. but what 'treats' something is not also needed it to prevent it. You wouldn't get chemo for no reason would you?
@Sandunga5p0t 7 жыл бұрын
biolayne the comparison doesn't make sense.
@jackheadford8678 7 жыл бұрын
in the high sugar vs low sugar debate. any effect on insulin resistance?
@roxaneduguay4307 7 жыл бұрын
Jack Headford I'm a type one diabetic and I don't get resistant to insulin fitting donuts and other types of sugar foods into my diet
@stealthswimmer 7 жыл бұрын
I think I read somewhere that the macro source matters more when in a caloric surplus. so if you're in a large surplus and getting it from sugars/carbs that is more likely to lead to insulin resistance. if you're in a large surplus and going way over your body's needs for fat intake, you could be at higher risk for heart disease. especially if you're sedentary. so I'm not sure the macro source doesn't matter, but the overall calories definitely matter more. I've also heard what I've stated above from a couple doctors talking about research findings.
@Zeblury 7 жыл бұрын
I have to agree with you, it's all about flexibility. Sadly people tend to forget that and always go extreme. But the 'clean eating' term is also used ( at least here in France ) as a new culinary trend that is only composed of raw food which we know the origin ( 0 processed food ), this one isn't a myth and is getting quiet popular :)
@themarkus6472 8 ай бұрын
What about if you want to look better? Like if you want your skin to look better, or if you want to reduct the amount of loose skin you have from lots of weight loss.
@nothingtofear 4 жыл бұрын
Great science, great explanations, thank you.
@dulcemejia319 6 жыл бұрын
I have to say, getting rid of sugar helped me with inflammation and allergies.
@mgtowbooboo8530 6 жыл бұрын
Dulce Mejia I am glad.
@d.bcooper2271 Жыл бұрын
Obviously, it’s still possible to lose weight on any diet - just eat fewer calories than you burn, right? The problem with this simplistic advice is that it ignores the elephant in the room: hunger. Most people don’t like to “just eat less,” as it may result in having to go hungry forever. Sooner or later, many will likely give up and eat without restriction, hence the prevalence of “yo-yo dieting.” While it should be possible to lose weight on any diet, some appear to make it easier and some to make it much harder. The main advantage of the low-carb diet is that it may cause you to want to eat less. Even without counting calories, overweight people tend to eat fewer calories on low carb. Thus, calories count, but you don’t need to count them.
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