Are Low Carb Diets Sustainable? | Educational Video | Layne Norton | Biolayne

References cited:
Sci-Fit Meta-Analysis:
sci-fit.net/adhere-ketogenic-...
Comparison of 14 Named Diets: pubmed.ncbi.nlm.nih.gov/32238...
Comparison of Popular Diets:
pubmed.ncbi.nlm.nih.gov/25182...
Low Carb Diets vs. Low Fat Diets and Satiety:
pubmed.ncbi.nlm.nih.gov/33479...
DIETFITS Study:
pubmed.ncbi.nlm.nih.gov/29466...
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My research based supplements: www.outworknutrition.com
Get my books on how to lose fat: www.biolaynestore.com
Take my online course "The Science of Nutrition": chfi.click/laynenorton_online
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[@AncientYouth64]

I Weighed out a teaspoon of Nutella, cried for a bit... And moved on with my life

[@DixieNormas16]

You put out nothing but good, knowledgeable videos. I got your workout program and love it. Keep the great videos coming

[@Korrokos]

I did keto 2 years ago and lost 60 pounds. I never thought it was magic but it showed me it was possible to lose weight which I struggled with for a long time. It is thanks to you and your content that allowed me to see through the pitfalls of something so restrictive and I truly appreciate all of your help and information.

[@ZeRo-yc7zf]

Even though I think Keto is awful I’m proud of you and others who experimented with diets. It’s so underrated to actually try something that’s imperfect in many ways and go through with it to see the results, positive and negative. We’re all trying to figure nutrition out, it’s pretty vast and varrying and we still don’t know squat about it

[@Korrokos]

@@ZeRo-yc7zf I appreciate the kind words. Like I said in my original reply the best part of it was proving to myself that weight could be lost. That was incredibly huge for me. I’m happier with eating carbohydrates even though I still struggle with weight loss. However, the carbs help me so much in the gym and that means a lot for me.

[@ZeRo-yc7zf]

If you still struggle with weight loss I hope sharing this helps you. I’ve recently dealt with weight rebound, gained back almost 20% of the weight I initially lost, still well in the overweight category. My appetite is basically insatiable. I’ve tried lowering carbs, fats, intermittent fasting, spreading out my meals, carb backloading, all types of shit. I found my problem is that my appetite is near insatiable, and when I’m not dieting sometimes I just keep on eating because it’s so hard to find an off button. But with this I realized if I shift my focus away from feeling full, I’m pretty flexible in general. I make a meal plan, drink as much water as I can, 5-6 meals a day with plenty and sometimes unnecessary amounts of protein and fiber. But if I screw up on macros, or eat too much too early, I don’t worry about it and stay focused on hitting my calorie goal for the day. So far the snowball is rolling in the right direction. I have good days and bad days and the good days are getting more frequent. And at night if I hit my calories and I’m still exhausted/hungry/stressed ect. Which leads me to eat more, I make myself a cup of bone broth and run to my room, it’s only 50 calories and 9 grams of protein and pretty satiating and calming. But basically what I’m trying to say is if it’s hard for you to eat less because of a big appetite I think that says that you’re just really flexible and you can tailor your diet to be near perfect for muscle growth and nutrition. If you still want to lose weight you just gotta make the goal, make a plan, and stick to it, and you might screw up a few times in the beginning but if you keep at it you’ll get better at it. And if you don’t want to commit to that, then that’s totally fine. Enjoy your pumps in the gym. I know how it feels to bump up your calorie intake after a diet and feel 1000x better and more motivated to perform in the gym

[@Korrokos]

@@ZeRo-yc7zf I really appreciate the thoughtful reply and I read the entire thing. Things are getting better. I’m going to the gym with friends but for two months I’ve lost like 6 pounds. I don’t know how much of that is recomp or the few late night binges I have are halting me that bad (in therapy for that). I will take your tips and especially the late night bone broth and try that out. Being 272 pounds currently I find it hard to get 180 g of protein (basing of my height in cm) but the more protein I do eat it helps my appetite as well. I should work on the fiber as well

[@nikkodymom8605]

Congrats! I think there is a misconception that keto must be high fat and calories don’t count. As Layne says, whatever works for you for adherence. I lost 73lbs in 10 months, more than 1/3 of my body weight eating high protein, very low carb. I steer clear of eat sugar and keep my fat intake lower. I’m in ketosis daily so it technically I eat a ketogenic diet. High fat is NOT necessary, but in ketosis, we do excrete water and don’t retain water so we don’t retain the sodium (stored in body water) like those on a higher carb diet. Extra sodium is necessary only because we don’t retain it in ketosis. As far as giving it more time to bounce back for performance, that’s absolutely the truth. Check the nih for drs phinney and volek and their research into exercise performance and ketosis. In many instances, those in ketosis out perform those eating a higher carb diet. For adherence, I prefer low carb, high protein. For migraine control, I remain in ketosis.

[@jorgecarballosuner]

You are the most informative and knowledgeable fitness channel. So much up to date information. You should have millions of followers.

[@kwadwoadjepong-boateng8737]

As someone who sustained a low carb paleo diet for 5 years BEFORE switching to a very high carb diet (protein constant) I will say that I had less energy to train harder & was hungrier due to lower fibre intake. This made gaining muscle harder & muscle retention near impossible when cutting. Happy at my current body comp (9.2%bf) without losing my mind, lots more fruit/veg & better pumps 👌🏾 of course flexible dieting/tracking changes the game entirely…

[@awemanyfit]

I've noticed this too. I can't lift heavy when I exclude carbohydrates in my diet

[@kwadwoadjepong-boateng8737]

@@awemanyfit Yeah. Heavy lifting at higher volumes relies on anaerobic systems in the body that don't do well without glucose.

[@awemanyfit]

@@kwadwoadjepong-boateng8737 I remember one day,I just had some eggs with vegetables,stew and little rice. I also had some nuts after then I went to exercise. I could only do lighter weights for higher reps

[@rubyb.4007]

I doubt I lift as heavy as y'all, but I have been on keto will be 3 years in January and have noticed the same. When I have a cheat, my next 2 gym days I'm able to lift heavy and do cardio longer. By Friday I'm out of gas.

[@kwadwoadjepong-boateng8737]

@@rubyb.4007 very low carb diets tend to work for those who are sedentary. The best thing you can do for your insulin sensitivity is maintain a healthy weight & lift at intensity - carbs (& fibre) help fuel this. Layne’s book is an awesome reference

[@Z06Boss23]

I started Keto Aug 1st, 2019. I was caliper measured at 27% bf 241lbs. I watched my macros like a hawk including calories. when I'd stall, I'd drop a couple hundred calories and then recalculate my macros. Over time, i started to drop fats (being less thermogenic) and replacing it with more protein (more thermogenic) I started to lean out further, even though I was at the same calories. 3 months in, I hit 197lbs at about 10-12%. I maintained that and floated around 198-202lbs for about a year. Consistent measuring proved that I had kept pretty much all my muscle but hadn't gained any (or nearly any) in a full year of training really hard...harder than usual with a new motivation being in the best shape of my adult life. I then moved on the targeted keto. for those that don't know, you have carbs before and or after your workouts. I noticed an immediate difference in workout energy and power. Much better muscle pumps and therefor even better mind muscle connection. I then abandoned Keto all together after discovering a more flexible approach thanks to videos such as yours, Gregs Doucette, and Dr Mike Isratel. I found Keto to be quite easy since I love good cuts of lean meats and vegetables. Being polish, I did miss my perogies, but Keto does have the fun stuff like lily's chocolate and keto icecream. But for my gym goals of wanting to add muscle, Keto fell short in so many ways. A more balanced approach with healthy fruits, vegetables, complex carbs and low fat cuts of meat with a little attention on getting in healthy fats does seem to be much more sustainable overall. I think keto works well not because of any magic, but because you are under the impression that if you break the rules, and have those 1 or 2 m&ms, you'll lose all your progress. Scared to cheat, believing the worst would happen. Now of course this is false, but many many believe it, and that alone keeps many followers adherent to the task at hand. As long as you stay away from J.Fung, you'd be ok LOL. Thanks you For your great videos. I have always been pretty nutrition savy, and yet still fell victim to getting sucked into the keto world. Thanks for pulling me Out Layne.

[@xpaperxcutx4588]

Yes, perfect example of using keto to lose fat but transitioning to iiffym to reincorporate carbs.

[@Henysipper]

Why would anybody give this a thumbs down???? Just can’t please everybody I guess.

[@calebwoodfitness]

Great video man! I always love that you preach individuality and not demonizing certain nutrients! Love it!

[@Dezlou]

I've done them all, including being a clean Keto zealot, I can't say much about success as I find I can overeat on anything. I do believe that the high fat of keto made it easier to gain fat. I use to do 18/6 IF and would have my last meal at 1pm every day, I like to eat in the morning, and while it worked because I had a long commute time and very little time at home it was still probably not the best because it was just another way of controlling my food issues. I went away from Keto/IF in 2020 and spent the year allowing myself to eat and journaling my food behavior and implementing some practices. I started slowly loosing weight in early 2021 and then I signed up for your 16 week promo in July. I just let you guys pick my coach I ended up with Joseph and I have really loved the approach and the reminder that slow, steady, consistent work will always win. Today I just eat whole foods, but I think that is one thing I learned from going clean keto and I also learned what hunger really is from fasting, so there was definite positives but I just love oatmeal. So I'm glad that I get to choose whatever it is I like to eat. P.S. In 2009 I went from 204 to 133 and it took me a year to loose my weight. I had always been big and was always just told I was big boned. But how I lost my weight back then was through a walking class in college and I changed my eating and joined a gym/weight lifting class and it took me a year to loose the weight. It is amazing how we forget what works when we are in a hurry or very uncomfortable in our own skin that we just have to try anything rather than just doing the hard work and doing the journaling or the tracking or finally hiring a coach. Or even just believing that I'm worth investing the money into.

[@williammclean6594]

I find it easier to gain weight on keto because I can overeat on anything as well and there's just too many calories in fat so you think that way easier I'm not really hungry I just eat when I'm depressed because of Keto being so much more high-calorie then eating low calorie dense foods I usually gained more weight on ketogenic diets

[@nikvanscoyk4427]

Layne Id be intetested to hear your take on modern day levels of linoleic acid consumption, and how it relates to insulin resitance and inflammation.

[@cascadianapplications7124]

This

[@liutasx]

It's doesn't relate. Insulin resistance is symptom of overeating calories. Also then body is too full of energy, that energy causes cells to die and this cause low grade inflammation.

[@InfinityChris]

@@liutasx Not necessarily true. As a type 1 diabetic, when I increase my carbs, I require more insulin. When I decrease them and shift to more fats and proteins or more whole foods, insulin resistance is much lower. Calories are basically the same, too. Even if I increased my exercise (which I’ve tried to do to counteract the insulin resistance), I still require more insulin than if I ate more proteins and fats. In fact even when I ate more proteins and fats than carbs calorie wise (about 500 more from the fatty steaks), I’d still require less insulin.

[@alexhorvath5519]

I don’t know what I’d do without this app! It’s helped soooo much after having a food coach to keep me accountable and even slowly adding more calories 🙌🏻🙌🏻🙌🏻🙌🏻. Finally something I can stick to forever without restrictions

[@j.rob.5943]

Did keto for 18 months, lost 80lbs. I knew 6 months in that it was not sustainable but I stuck to it for another year. I lost a lot of muscle and strength. My family thought I was sick. I did not feel “bad” or “sick” just low energy. I feel much better on a more balanced diet and am using Carbon to track calories/macros, and have gotten back to resistance training 6 days/wk. I’m also enjoying Layne’s protein supplement with oatmeal as daily breakfast.

[@heatherharris4571]

Thank you, excellent explanation and video.

[@alfonso365]

Great stuff!

[@AwkwardAuction]

Another great, research-backed video, Doc. It’s true, it all boils down to what diet (what you eat on a daily basis) is easiest and sustainable to each individual. I’ve tried keto and intermittent fasting and both have worked for me short term. I’ve discovered that a high protein diet works best for me, keeps me full and energized for my lifestyle. Thanks again 💪🏽

[@heavymetalfitness2091]

Carb gang checkin in!! ✊

[@jkmoffett]

I love the science approach to talking about this FOTM discussion. Breath of fresh air!

[@Tijiel]

Hi Layne, this is one of the best video you put out and on YT on this topic. keep ut the good work! And not sure if you have covered it, but what is your thoughts on "Carb Cycling"? Pre-post workout carbs and more protein/fat on other meals

[@Mikemok1981]

Currently using the app now. Have dropped 10-ish pounds in a little over a month. 2% body fat, and I was on a cruise for a week while doing this. I really find it helpful.

[@scottyg5403]

I have learned so much about nutrition since discovering your channel! When I started my weight-loss Journey it was many years ago and none of this information was available but I've managed to lose over 70 lbs and I've kept it off for many years. Now as I get older this information is helping me stay leaner and definitely more healthy. Thank you! And yes I eat carbs😎

[@aeckelbarger]

Interesting, no discussion of insulin & how it effects fat loss like it doesn’t matter. It is all about calories which is only a piece of the puzzle for fat loss.

[@marcmcphee]

Potatoes always surprise me as to how satiating they are. I eat them plain or with a little no sugar added ketchup, and it’s great! This is a great video, keep up the great work!!

[@yaboicoach]

Tons of great information in this video! I tried many dietary approaches over the years (low fat, low carb, low calories, ETC) and finally got a long-term solution. Had a 2mo break from the gym (injury) some time ago while starting a "get big" nutrition plan on nutrient dense foods (200p/300c/100f) for my comeback. Ended up losing 8lbs in 8 weeks on 3K calories a day. I upped to 3500cals per day when I slowly returned (while training smarter/preventing injury) and noticed the increase in calories helped me train harder and recover faster. Over time, my body has become pretty efficient (I'm almost 40) with a good weekly balance of cardio/weights. My nutrition evolved with time as my body has recomped- 70% of my calories are my own meal prep (nutrient dense) and 30% flex for life balance as a husband/father/coworker/etc. I found that when I lower carbs significantly my strength suffers but endurance goes up, and I look much leaner. When I lower fat significantly in exchange for more carbs, my endurance and libido decrease but my muscles look/feel full with a great pump during workouts. I found it's best to keep a good balance in all areas- nutrition & performance that fits your personal lifestyle. Most importantly, be mindful/selfless to those you care about most [too much focus on your own physique can be tolling on those around you].

[@Mekias]

I remember doing Atkins back in the day. Once I reached my goal, I fell hard off the wagon. I mean I fell off that bad boy and rolled down the mountain, bumping into every bread stick and pasta dish I saw on the way down. Regained all the weight. I love carbs too much to ever do that again. Doing flexible dieting now and am halfway to my goal. Much easier so far. I can even eat pizza if I want.

[@LambeauLeeeper]

Lmao great visual.

[@johnm7451]

Great info

[@danielmauck3998]

I’m on a low carb diet for just the reasons he said - it’s easiest for me to comply with. I’ve done tracking calories and macros and for me it’s too tedious and I just stop doing it after a while. Keto plus intermittent fasting is simple. Two rules. Barely any carbs, don’t eat for 16 hours. That, I can stick with.

[@valeriysyutkin4940]

You still can consume easily 3000+ calories in that 6 hour window from fats and protein. If you have a hard time Calculating your calories that means you are trying eat every day different foods and amount. The only diet that can get you VERY LEAN is when you eat Same foods, same amount every singled day as in a movie groundhog day. That's why you can't macros and calories only once and then you just stick to a plan like a robot. Things will get to hard if you will go out , eat random foods etc

[@johnnyrotten1666]

If you get tired of keto, a way you can eat a more balanced diet without tracking calories and macros is to use your plate. Like say you want to eat steak, potatoes and vegetables for dinner. Fill half the plate with vegetables. Then a 1/4 of your plate fill with potatoes and the other 1/4 with your protein. This will give you balance and it helps with portion control too. This way you're not filling your plate with a giant steak and a giant mound of potatoes. You can mix it up a little too. Like for breakfast say you want to eat a little more protein. Half the plate use for eggs, 1/4 for fruit and 1/4 for toast or oatmeal, etc. Then listen to your body. Eat to fill satisfied not to get full.

[@bossbabydotone1174]

Great video

[@Anusdeur]

Makes so much sense👍👍

[@MrGervasius]

I am on a low-carb diet for 2.5 years so far. I did it because of diabetes. With lowering calories, I brought blood sugar and weight to the normal range. Recently I started doing a lot of cardio (half-day mountain biking weekly) and I'm just missing energy so I increasing carbs occasionally. What I found is, whenever I eat more carbs I get a lot more satiated, but later more hungry in comparison with low carb meals when I less satiated and less hungry later.

[@loveisallthatmatters21]

Agree!

[@loveisallthatmatters21]

Btw I took electrolytes daily and it fixed my energy issue 💯

[@MrGervasius]

@@loveisallthatmatters21 Yes, electrolytes are very important in low-carb diet.

[@livics610]

Try with complex carbs from time to time. I do this as well Even from complex carbs, I prefer beans, chickpeas, lentils, quinoa, amaranth rather than brown rice, peas With grains like steel-cut oats, I do them in moderation. Corn not that much and sweet potatoes the least But I love beetroot and other root veggies that I incorporate in soups and I love them

[@MrGervasius]

@@livics610 I almost forgot about beans, chickpeas, and lentils as a source of complex carbs. I will start using them again. Thanks for reminding. Oats I'm using occasionally, sweet potato I don't like, and corn I will avoid. Corn is the food that has always raised my sugar the most.

[@wendywertz8828]

I tried keto low carb 50 or less carbs a day and it only gave me problems including irregular heartbeats and bad insomnia !!! All of which went away once I added real fruit vegetables paired with meats egg cheese / dairy … limiting processed foods a lot !

[@LionelsHeart]

Yep! Moderation is everything 😊

[@bamatitan1726]

I've tried several "diets" and the low carb/ketovore has worked best for me. I track my macros and count calories as well as bust ass in the gym doing cardio and weights. I'm flexible but try to be strict during the week. It's worked well. I've lost over 30 lbs since May and several pant sizes too. Once I hit my goal I would like to do more of Coach Greg's cookbook.

[@blainebowling3303]

I’m well aware lower carb diets aren’t for everyone for “whatever” reason. After being FAT for 50 years I’m able to control my weight with “lower carbs” and time restriction for 8 years now! That’s what works for me!!! It’s just what I do…

[@donwinston]

Low carb diets are silly. You are deluded.

[@blainebowling3303]

@@donwinston well Donnie what’s silly and delusional is that you think I give a 💩 about your opinion. I’m here for the science… What’s really silly are men with huge thighs and tooth pick arms… 😉

[@paulx7620]

I know the feeling I found something that works great for me and I want to shout it from the roof top because we want to help others. But I know also that it probably wouldn't be as easy for most other people. It's so strange that we are all so different for what works for different individuals. And good for you getting into shape regardless of your age it's never too late 👍

[@blainebowling3303]

@@paulx7620 Thanks for the encouraging words. Yeah I struggled mightily with all the yo yo diets. Because keto and then low carb along with time restriction was so easy for me then I absolutely thought it would be for everyone! I also thought it was the diet that was reversing diabetes, etc. Thanks to this channel and a few others I learned from the data that it’s actually the loss of adipose tissue. My diet doesn’t work for my wife. She tried… She lost all the weight she wanted and then put it back on. It was not sustainable for her. I don’t judge her. This is NOT moral issue! The beautiful thing about science is it shines light in the dark and illuminates ALL the paths you can take if you’re willing to open your eyes. Although the initial embarrassment is uncomfortable, in the end I don’t want to be wrong…

[@KenWang_]

@@blainebowling3303 The reason why you lost weight on "lower carbs" is because you increased your protein intake. Protein is what creates the weight loss. I been through every diet and finally realized it was the protein that helped me lose the weight. Prioritize protein and don't eat too many fats.

[@buttsexandbananapeels]

These videos helped me a lot, Doc. I was always going on crash low carb diets, gaining most back, crashing again. I’d combine calorie tracking with low carb (keto, but it ain’t keto) diets. I’d see rapid weight loss, eat like shit one day, say fuck it, and stop tracking because life was hopeless. I’ll just work out more… and it actually worked for a while. Then I got injured and couldn’t work out harder. I also got into my 40s and healed a lot slower. This time around? Tracking for three months and now it’s the easiest thing in the world. I’ve eliminated processed foods from my mental menu as well, not because it’s “bad,” but because when I’m 1,200 calories under maintenance, there’s just no room for them. I’ll go for ice cream on my high calorie days, higher fat foods, etc. while still maintaining a 7,000 per week deficit. It’s flexible dieting, but also caloric cycling. When I want to go drinking: all protein and carbs that day. When I want to relax, low fat high carb always my minimum protein requirement. A lot of my former eating disorders are gone, too. Or at least comfortably managed. It’s all courtesy of the help you give away to people smart enough to listen to it. And I have to end this message to skip the ad of the 25 year old Korean that knows everything about e-commerce with his “master class” scam.

[@Melesniannon]

Just want to show my approval for the message stated between minutes 7:00 and 9:00. I've been on a low-carb diet for the better part of a decade and I've had to defend my choice against critique from low-fat diet adherents for a long time. I lost a lot of weight, my health improved drastically, and people still managed to tell me I should be doing what they did instead. I never managed to adhere to a low-fat diet. I loathe calorie counting (as an activity, not as a fundamental theory). People should know this entire toolbox is at their disposal and they should try to find the diet that works for them.

[@awemanyfit]

For health reasons it is okay and good

[@mohammads.shukairy7810]

Great video sir, how about fibers role in satiety?

[@arvidlystnur4827]

My simple take on high carb-low-carb diet. On a caloric deficit one must maintain a percentage of protein to gain or maintain muscle, go no lower. One must maintain a percentage of fat for digestion, hormonal balance and nutrients, go no higher. Fill in your additional calories with healthy high fiber carbs to reach desired calories. If a high amount of carbs achieves your dialed in calories you just happen to be on a high carb diet. If the carbs are low, low carb diet.

[@mate123bur]

Best app ever dude

[@HiHereIAm693]

Love this content 🙏🏽! I wonder what can be said about the idea/belief/opinion that combining fats and carbs will make u gain and concentrating on either of those (in one meal or in general) will help lose weight. 🤔👵🏼

[@filosofodemierda]

I did low carb and intermittent fasting from 2018 to about this summer. I still do the intermittent fasting, just because it allows me to keep track of how many times I eat and that's pretty much it. I am actually used to it so it feels weird when I don't. The low carb on the other hand, while it did work better than I expected, around the 3 year mark I was just, tired of it, it was easy because I had created the habit of it but it got tedious mentally speaking so I stopped doing it. I am now being more "flexible", I don't count macros anymore but I do keep track of how many times I eat and what I eat, just to have a general idea. So far so good, I feel good, I look good, I am able to perform when I train BJJ or workout in general. I got no complaints. Some of your past videos helped me come out of that low carb mentality, which I wasn't a militant proponent of it but I didn't know any better when I started. Nonetheless, I don't regret it because it got me to where I am now.

[@Kep19901]

I hired coach greg for a 1 time plan and its basically a lower fat diet and its been easy for me to follow for the past 2 years now and have kept the weight off and put on muscle at the same time.

[@zackhurwitz9441]

Been on keto for a little over 3 months now. In my experience it's a very fragile, but effective diet (carbs obviously will end ketosis, but protein can also dampen the effects) Strength training will definitely be hindered, but the cognitive and endurance benefits I receive help me greatly in my current lifestyle. It's a choice and a easy one for me. As far as the science stating that it will burn your own fat for fuel, I've gone from 16% to 10.8% (fully aware of the margin of error with body scans, but there's definitely been a physical change as well) Layne has competed in professional body building, so I'm pretty sure he knows that when it's time to cut carbs typically get reduced more than any other macro. Like it was alluded to in the video; it's all about what you want and who you are, that will determine how successful a diet is. It's still math at the end of the day.

[@florinflorian1849]

If you are on ketosis for a long period it is debatable if even a pizza will take you out.

[@zackhurwitz9441]

@@florinflorian1849 I feel a difference in focus and energy if I exceed like 10g of carbs in a day. It's different for everyone.

[@sara.h.e1303]

I lost like 20lbs without tracking, just eating "healthy" and not till em full, junk food once a week and plly throw it up later if it was too good, started working out from home and started too fast too strong, got to my goal weight, then i started the gym, gained 7 lbs in almost a year (most of them were muscles and i loved it but still wanted to lose a 7lbs of fat which was too hard at that point so i tried keto, lost water weight in a week and went back to my goal weight, but binged by the end of it, kept on doing the same thing for months and it sucked, i had an ed thanks to that and i struggled a lot. Now i count macros, i eat my carbs, i trat myself if i want to and em losing fat slowly but enjoying it 😊 still trying to cope mentally with daily and monthly flactuations but mostly i know what em doing and em not suffering anymore. flexible diet it is.

[@matthewgeddes3241]

Yeah, learning the serving size of cereal broke my heart

[@bgod10022]

One thing I have noticed in my findings through trail and error is a modified ketogenic diet is my diet of choice because I just simply feel better which increases my focus and drive to be a good father and bodybuilder. The first 4 months of keto my performance in the gym was hard to adjust to because I lost strength and felt lethargic. My goal the older I get is not to hit “PRs” and it’s not to see how much weight I can push. My goal is to FEEL good and have no crashes. Carbs simply make me crash wether it’s high Glycemic or low glycemic carbs; I still could take a nap after every meal and while working I avoiding eating for that reason. I just get way to tired! I understand there could be other reasons why that is, but it wasn’t my sleep and it wasn’t my lack of nutrients or macros. Through process of elimination what fixed that issue was cutting out carbs. I feel amazing! I’m extremely lean and it makes me look a lot more muscular. I follow a high fat/moderate protein/very low carb modified ketogenic diet. I increase my protein on a ketogenic diet because I view protein as the “rebuild macro” for your muscles and I enjoy lifting weights. I also work a physically taxing job as well, so a traditional ketogenic diet was not fitting my lifestyle. The second I raised my protein and kept my fats high I saw changes in my physique and energy levels with combining intermittent fasting and two meals a day for added health benefits. They say a higher protein diet raises your insulin and that’s counterintuitive on a ketogenic diet, but I go off of how I feel. If I’m not crashing after a meal I know my insulin is not being spiked to a certain degree that makes me feel lethargic. I couple that with eating only two meals a day and intermittent fasting 5x week. Coming from a place of flexible dieting and IIFYM I can now say I will never stop dieting like this the benefits are indescribable. Flexible dieting made me crash a lot, retained a lot of unwanted water weight, skin looked unhealthy, energy levels were just a lot lower and I mentally was not as focused. If a cheesecake slice was in front of me and IIFYM I would always say yes then wanted to not get up off the couch or crave another piece!! It was mentally draining. I hope more people experiment and really use their bodies as their best lab rat, because if I didn’t I would not feel like how I feel today.

[@flaviodasilva2022]

Low carb is much easier for me to control my intake and works great for my health markers. But my recovery from my workouts sucks! Time to increase carbs to see what happens.

[@scamdem1c]

some active low carbers actually carb load when working out. it just doesnt work well when you dont eat carbs and cant replenish glycogen stores fast enough. carb loading on a low carb diet actually works. and you still remain in ketosis even after eating some carbs. problem is that most low carbers dont know about carb loading and carb cycling. theyre afraid of "getting kicked off ketosis". its a phobia.

[@hunter_69_69]

Personally, I follow a flexible low-fat diet. I can adhere to basically any carb:fat ratio, so I decided to lean towards the low-fat end of the spectrum since Hall et al. 2017 suggested there may be a slight benefit towards leaning towards that end of the carb:fat spectrum in terms of body comp. But if I eat a greasy food, I don't care too much, because I just cut out fat from other meals, or even carbs from other meals, since the carb:fat ratio is not the end-all-be-all for body comp. I basically just keep my protein and total kcal's consistent, and try to lean towards the low-fat end of the spectrum.

[@jeremyparks2007]

This approach worked for me too. I have a calorie goal and as long as I get my protein, keep fat under .5g/lb the rest can be carbs and I’ve lost around 25 pounds in 8 months

[@mcfarvo]

Amen, bro

[@loveisallthatmatters21]

I have to respectfully disagree on some of these points. Before I went low carb myself, I would have agreed 💯 with you. I am way way way less hungry eating a low carb diet. I am not keto because I eat more veggies and some fruit. I probably eat 50-60 net carbs a day. I also eat low/ moderate fat as well. I have been doing this for 3 years and feel amazing! I HAVE had to tweak a few things to feel amazing tho. I take electrolytes daily,,, that is critical for me. I feel low energy and hungry if I don’t. With those, problem 💯 solved. Also since I train fairly heavy in the gym, a low carb diet had me feeling like my muscles “just stopped working” after a few sets. So now, I eat 1/4 cup oatmeal with half scoop of protein powder with 1/4 banana and cinnamon 1 hour before I lift and I can lift and then run on the treadmill forever. I figure most of the carbs I eat preworkout will be used up in my training. Since making those 2 adjustments, I am going to be 50 years old this Sunday and have never ever felt better. Also, Layne, for me if I’m not very hungry but I feel kind of snack he and I eat a little bit of food just to help take those sneaky feelings away I then become mine bendingly absolutely starving!!!! Just a little bit of food makes me go from not hungry or a little hungry too crazy insanely starving. If I don’t eat anything then I remain in that same state of not hungry were slightly hungry for the entire day until I eat my meal. But it seems like once that “seal” of eating food is open at all I become a ravenous maniac so what you said about if you eat a little more food you will be less hungry that is not true for some of us. I appreciate all the research and advice you give but we’re all such different people and respond to different things

[@danieltemelkovski9828]

Actually, the only point of disagreement in your comment with anything that Layne said is regarding the "little bit of food." I don't think he would disagree with anything else you said. His takeaway message from this video is, if you like eating low carb, go for it - just don't promote BS theories about WHY "it works." Regarding the "little bit of food" comment, I totally agree with you. To extend it further, if my calorie budget is 2100 cals on my diet, I find it MUCH easier to eat 2000 cals than to eat 2500 cals. 2000 cals will be just a bit of discomfort, but I am used to handling it. 2500 cals, and all of a sudden I can't get the thought of eating more out of my head, and that 2500 can very easily become 5000.

[@CerebralFriction]

Easiest diet for me has been a Ray Peat inspired diet. Love em or hate him, agree or disagree, it has by far been the easiest to adhere too.

[@1adamantium1]

This is incredible! finally the truth, subscribed. Mr. Biolayne, is there any data/studies on how far you can go below your daily Maintenance calories before it becomes detrimental to health? Is there any empirical data on this or a scale or model out there? Obviously Zero calories over x amount of time = death, is 50% less then Maintenance unhealthy, 60%, 80%, 90% etc?

[@thedeadman8361]

Macro tracking and flexible dieting FTW!!

[@rk28984]

I normally switch beween one or two meals a day depending on my work. Two meals when I have to do 24h shifts at work (a very common thing in my country if you are a MD) and on weekends when I have more time. When I do one meal a day I restrict carbs and on the other days I just try to eat two low calorie meals. Works for me as I lost around 40 pounds and can stick to it for over 3 years. I don't feel tired and have enough energy to do workout around 4-5 times a week. Just stay flexible and use some sense as your life isn't as rigid as your diet plan!

[@spiikedude]

Whether you're on a low carb, keto, high carb diet, as long as you find what works for you and your goals, that's all that matters. Appreciate that message and it demonstrates that not one size fits all. I'm curious, how did you guys find the one diet that works for you long term?

[@One-Ring-To-Rule-Them-All]

Try a diet for a while and ask yourself - how do I feel? Do I have enough energy? Do I feel that I am lacking something, because it is too restrictive? Plus make sure you still can eat your favourite foods otherwise your life will be just sad ❤

[@RagdyAndy]

how can u class peanutbutter as junk food?

[@senthilnathanpalaniswamy3463]

I am from India south region state Tamil Nadu. Ur videos are highly informative. To the subject , low carb works for me.i do IF and fasted state exercise. Our food patterns are mainly carbs,we tend to over consume carbs.

[@ThomasAT86]

I really believe that people freaking out about the foods they are eating, popping hundreds of pills, stressing about small details, socially disconnecting and such is WAY unhealthier than when they'd just eat, let's say, an average mediterranian style diet with some fish, a significant amount of carbs, a glass wine and a treat here and there and skip the supplements plus focus on having some fun, dancing, laughing, being outside, putting their energy into finding a job they love and such. But besides that, the genetic part is something I'm really curious about. I'm sure that most stuff is covered by just carefully listening to ones body and adjusting to the needs, demands of daily life and such, but it kinda excites me to try some tweaking and measuring and see how it turns out, without freaking out. And I'm talking about health and performance here, not weight loss. Love and strength, Thomas

[@tyshirey6324]

@ My heaviest I was 345lbs & only 5’4”. I literally tried everything to lose weight - yes, even surgery then…I gained back over 60% of my 90lb weight loss from the surgery. I slowly would knock off 25lbs here or there and gain back 10 or so from keto and other diets … really just stabbing in the dark at them with no educational approach, but the good ol’ college try was there! However, this past year starting in January I began using the carbon dieting app and watching these videos! What a wake up… slowly I took control of my diet and then…walking 10,000 or more steps a day. I also included resistance training very slowly and gradually. I’ve become an all out lover of strength training and moving in general. But it all comes down to learning how to balance out my diet to fit the one I’m gonna stick to! Using the app I’m now down to 183lbs from 245 in December and my body isn’t recognizable to most people…. I’m not just the “did you lose weight guy” I consistently get “dude, I didn’t know that was you at first ” from people who haven’t seen me in a while. It’s not a gimmick! It’s just real and honest information! I’ve used this tool and balanced, sensible, science based information from team BioLane, and Carbon app and it has changed my life… that’s not an understatement!!!!! Not to give TMI, but even my marriage is 💯 better… if ya feel me(my wife does a lot more haha) I just wanted to comment this and say thank you guys for giving me the tools I needed to succeed and be here for the two boys in my profile pic! I’m so happy with my results! Out of all the ups and downs in my weight loss journey… this 60+ pounds has completely stayed off ALL FRIGGIN’ YEAR! And I’m not even scared about the holidays!!!! Keep the amazing work coming guys!

[@SzaboB33]

Hi Layne, can you please make a video of your opinion on binge eating disorder?

[@Magic_beans_]

What about it? There are plenty of factual areas to discuss (risk factors, warning signs, treatment) but what would someone have an opinion about?

[@haiderrizvi8443]

Layne, what your toughts about low carb for ADHD? Thanks!

[@motodrang4287]

Oh god please go on Adam Corolla and talk about this. Get ole Vinnie Tortorich wound up. Great video.

[@brandonteeling3037]

I did low carb and lost quite a bit of weight, however I needed a cheat day once a week where I ate all the delicious things I couldn’t eat the rest of the days because of how strict I was. Then I discovered CICO, increased daily carbs and calories, found out I had even more energy and got better workouts because of the carbs, and no longer needed a cheat day as I was making healthier versions of the treats I like and getting full on low calorie dense food every day after learning about the caloric value of the foods I ate and my activity. Now I’m in even better shape with more energy.

[@22mononoke]

I'm curious to know what your thoughts on polyunsaturated fats and specifically linoleic acid are? Everybody seems to be talking about the dangers of excess PUFA consumption and its detrimental effects but I don't think I've heard your take on them. Do you believe there is evidence that reducing PUFAs, or even eliminating them from our diet as some are saying, would be a good thing for health and weight loss?

[@paulx7620]

Coach Greg has a vid that just came out that's a colab with Mr Norton where he touches on some of this, not sure if it will answer your question or not but it might, good luck 👍

[@lianjohnston461]

I see him calling out the "Seed oils are toxic" idiots on twitter often.

[@22mononoke]

@@paulx7620 Thank you, I will have a look!

[@22mononoke]

@@lianjohnston461 That's interesting. I've looked into some of the claims and although a lot of it is epidemiology there are some studies showing the detrimental effects of excess PUFAs on certain systems such as the thyroid and the electron transport chain complex. It would be good to know what his overall thoughts on some of these studies and research are (i.e are these well made studies etc)

[@lianjohnston461]

​@@22mononoke Some studies I'm sure. I don't want to speak for layne but from what I've seen he probably agrees with me. That is, that when compared to saturated fats that the evidence shows are they consistently are much more preferable for cardiovascular health and insulin sensitivity. But what I'm sure he facepalms at mostly is who claim butter is a health food but vegetable oils are poison when the evidence if anything swings the other way.

[@skateata1]

Good timing. I bought some zero carb protein powder. Not sure if it really matters.

[@johnhand0987]

Flexible definitely most sustainable for me💪💪 completely agree with you tho. It’s all about what feels the easiest to the individual!

[@restlessnameless85]

Did keto for 2 years and thought it was magic. Lost 55 lbs. Switched to low fat. It was much better, lost another 15 lbs without even really trying, and I don't feel like trash if I eat something someone else cooked that is more than 10% carbs.

[@dandanhoughton]

I find if I skew lighter on carbs and higher on fats (40/60) ratio of non-protein calories, I can adhere to my overall calories better. When I go higher carbs, I tend to overeat, but that's just what works for me. I use Carbon Diet Coach, and it's been a learning process but it has really helped me tighten my focus and adjust myself into a sustainable diet

[@pinjeeth]

I usually eat 2 steaks a day and fruits in between meals, I have maintained the same weight for over a year now. I don't feel hungry between meals. I think high protein and fibre diets definitely curb your hunger.

[@JackedUpOnMTDew]

Could you do a breakdown of the vertical diet? I’ve been thinking about doing a modified version of it and carnivore together as I like benefits of carnivore but I have to have carbs. And I know I Could adhere to just rice, veggies and fruits.

[@mackenzie305]

A low carb high fat lifestyle works great for me when it comes to managing my pcos symptoms. I've been eating this way for over a year now

[@morganl5031]

What has worked best for me has been a flexible diet where I have a calorie and protein goal I try to meet each day and just tracking what I eat.

[@christinaherren]

I've been doing low carb for years it's sustainable long term from me. I've had a few slips through the years which only made me miserable, but always went back to lc. It's what I like and it makes my brain happy.

[@videogazer801]

How many carbs do you eat per day?

[@salemsaleh9577]

I didn't like everything about keto and I stopped doing it a long time ago, but I still remember it having the most legit "no hunger" effect. It's not even only me a lot of people do report this. I don't mean this increases general adherence, but there is definitely something about keto that makes a lot of people just less hungry. Some say it's the 'metabolic flexibility', I don't know, but I know keto does decrease hunger and I think more investigation needs to be done, because it could be an effect that could be replicated on other diets without doing keto and risking a lot of other things along the way.

[@Magic_beans_]

10:02 - Conversely, flexible dieting (or at least a flexible mindset around dieting) has given me a “meh” outlook on junk food. Without the artificial scarcity of bright lines or cheat meals, it’s easy to say, “maybe I’ll have some later.” and often as not, later never comes.

[@Blackjacksarmory]

I’m 16 months 100% carnivore and I’ve never felt better! I’ve lost 60 pounds and I had a herniated L4L5 and Arthritis in my lower back all the pain and inflammation went away by 2 months in. I was on Cialis before Carnivore but at about month 3 my libido returned with a vengeance! Also my skin and liver issues have completely healed.

[@chrisk7693]

did keto diet for years without a pause with good results...now i change to high carb low fat the last 10 months...best results in loosing fat - weight and gaining muscles!

[@adammiller5966]

Generally, I try to steer away from highly processed foods just because of the calorie label variables that they are allowed to bend. It doesn’t hurt that I like “chicken, rice and broccoli” either, but again, the margin for error is much less. PS- Carbs are my friend!

[@marilynbeth5993]

I prefer the chicken, rice, broccoli diet. I like balance. I also love ground beef and hot dogs. I'm 5'2" and 105 pounds. I find that maintenance is easier if I eat lots fruit and vegetables to round out my diet so I'm definitely not low carb. When I look at my macros on my tracker, I'm about 50 % carb, 25 fat and 25 protein.

[@One-Ring-To-Rule-Them-All]

I do a lot of sports being long time outside - rock and mountain climbing, long hikes etc + I like travelling so flexible dieting is the best option for me ❤ because I am going to have that ice cream or a cake after a big mission and I am going to taste all the local foods while on holiday 😊

[@JoeKool33]

I tried keto for fat loss for about 4 months to see what the hype was about. I lost the water weight initially like a lot of people do but then not much more because in the end calories still matter and I didn't fully understand about maintenance calories like I do now. I definitely didn't feel hungry much and it was weird to force myself to eat when I wasn't hungry because I needed the calories. My training energy took a nose dive and the "experts" on keto that I reached out to told me I needed to increase my electrolytes so drink lots of soup broth and some even said pickle juice and whatnot and I also was repeatedly told to give it more time. Really unnatural way of living for me. Couldn't get a straight answer from anyone on how to do it properly. Went back to carbs and I felt like I drank a case of Red Bull my energy was so high and my strength returned. Now doing IIFYM with a balanced diet with Carbon Diet Coach app and never been happier with performance, weight loss and overall energy and health improvements. Not putting down keto for those who love it, just sharing my experience. Thanks as always to Layne for the educational videos. Love them. Keep them coming...

[@Magic_beans_]

Yeah, you’ll get that a lot from diet fanatics. As we all know, this is the one diet that Really Works™️. Therefore any side effects can’t be because this isn’t for you or because you went in too hard. If anything the remedy is to go harder.

[@Solidfreeman01]

No! But no! You just weren´t doing it right! It is your fault, not ketos fault! You are just uncapable of taking salt, potassium, calcium and magnesium and eating the right amounts of fats and proper fat sources. Keto works! It gives you energy through the roof, has neurological benefits, improves your concentration, is anti- inflammatory, lets you live 20% longer and gives you through the roof sports performance. You don´t feel it all and just feel like shit and your intestines are so inflamed, that they are about to fall out, you struggle not to fall into depression, the room where you sleep starts to smell like rancid fat in the morning and the fat that you ate hours before going to sleep is pouring back into your mouth at night, because your stomach is so inflamed from the protein and fat, that it wont even close anymore? Well... that´s your fault! Keto works! It is purely superhuman and lets you feel as good as superhumanly possible!!! ( Irony off )

[@ThomasAT86]

Totally get that! Been there not only with diet but also with training and other things. And I'm not saying that you are or were but I have been on the "dark" side myself, very naiv, dogmatic, subjectiv, emotional and so forth. Hard to get out of there if you never learned to think critically, question things, track your progress, identify bullshit, be brutally honest with yourself, have some shit going on in your life and then this magical thing comes along with it's "white knights" who have their way with words, triggering your emotions and wants, promising you wonderland. I'm actually in ketosis right now, kinda unintentionally because I had to eliminate a bunch of foods while working on my gut. Like you, I am much less hungry, and I can also, which is almost unheard of for me, go without foods for more than 3 hours without getting hungry and fast more than 24h without significant side-effects. Obviously there's benefits to keto, but holy cow do people fanboy this diet. Some folks I follow do a great job on certain topics, at least in my opinion, but now and again they push their keto and fasting as the be-all end-all for every disease and obesity and whatnot, and I'm like mind-blown by the ignorance to realize that this rather extreme way of eating (and living) isn't going to help the majority of people.

[@xpaperxcutx4588]

@@ThomasAT86 the comment above you fanboyed… no disrespect to keto, maybe it will help people with obesity with high insulin resistance but once you reach a certain weight, would it be possible for people to taper off keto and use reverse dieting methods to slowly incorporate carbs back into the diet? I can’t imagine not eating carb.

[@pamelajensen5961]

I prefer a whole food plant-based high-protein diet. The protein and fiber keeps me full and satisfied. I eat a diversity of foods every day, so I get plenty of carbs and fats but it comes from olive oil, nuts, seeds, fruits, and vegetables. My protein does come from more processed products as I want to make sure I’m getting adequate amounts, but even that is made with minimal ingredients. this keeps me at healthy weight, feeling satisfied, and my skin looks amazing.

[@SaamanthaTM]

So flexible dieting does fantastic for me. Quick Q for you as a coach - when someone is adamant on fasting for long period like 16 hours at a time or want a very low carb diet or low fat diet do you comply with it within reason? I ask because normally I try to refrain from people fasting for 16 hours at a time. Just curious when you mentioned you had people who did best / followed it best. Thanks :)

[@biolayne1]

Yea as long as they do it for the right reasons

[@SaamanthaTM]

@@biolayne1 Thanks for answering was just really curious appreciate it

[@salgallo7904]

Is being satisfied just eating till you're full, or does it include not feeling hungry later as well?

[@UbzUnclemax]

I think the proper terms for that are satiation (short-term) and satiety (long-term). Example: drinking few glasses of water before a meal will quickly stretch your stomach and make you feel full (satiation), but don't expect that effect to last for long (satiety).

[@johnnyrotten1666]

I tried keto once only lasted 6 months because after a while all that meat started to taste gross I could barely eat it. I need variety and a more balanced diet. Now Im diabetic so I have no choice but to do low carb I just dont go real low. I eat about 100g of carbs a day but sometimes over. I dont have to go real low so long as I'm eating lower glycemic carbs like brown rice, whole wheat pasta, whole wheat bread, beans, fruit, etc. Doing it this way doesnt feel restrictive and gives me a variery of foods I can eat. I still enjoy things like chips and candy regularly just a couple servings a day though. This along with exercise I have really good blood glucose control.

[@dessertstorm7476]

Sustainability depends a lot on where you live. Low carb alternatives and menu options might be pretty common in southern california, but I've lived in countries that don't even sell diet coke. The best you can get is coke lite which has half the sugar of regular. Dairy products are also limited in some places, it's not so easy to buy cream cheese or cottage cheese and forget about nut butters, you can't even get the pure peanut butter without all the added shit.

[@instantsiv]

Do they have weight issues? Wouldn't it be ironic if they had the "unhealthy" foods but are normal weight... and the US had all the healthy options anyone could wish for and they're still sicker.

[@maxdiaz946]

omg are u from Jupiter

[@dessertstorm7476]

@@instantsiv not so much morbid obesity, but I would say therewere plenty of generally overweight people, diabetes and high blood pressure, but other factors are at play here too, like lower incomes and higher rates of drinking and smoking. Keto diets are inherently more expensive too, that's quite a big factor. Grains and starchy food offer a lot of calories. In developing areas with primary industries you need cheap calories to fuel a workforce.

[@dessertstorm7476]

@@maxdiaz946 No, but I've lived in several countries due to my job. Some have more options than others. Asia in general is pretty bad for keto and dairy, especially if you dont live in a big city.

[@AZWings]

I didn't have a problem sustaining KETO. I decided to stop it after hearing more and more counter arguments, like Layne's. And, I wanted to see if eating more carbs improved my workouts. I don't really have a definitive answer to that question, but as long as I keep track of calories, I don't see any difference in including carbs in my diet. At this point, my two main concerns are: adequate protein (0.8-1.0 g/lb) and total calories.

[@mau_ptrainer]

Is it ok if I do a low carb low fat diet and really high protein like 50-60% if I feel better doing that unstead of other diet?

[@olympic-gradelurker]

I have a relative living on a keto diet for that last few years. They've lost weight, but they also look tired grumpy all the time and skinny fat rather than being fat fat

[@elisenieuwe4649]

Yes, the person I know also looks skinny fat now and not well.

[@Kelly-ml5tl]

They used to call this the Atkins diet, I think calling it keto sells the diet better evidently.

[@RushellKB]

I don’t know but I’ve been on keto for a few weeks, lost 8.5lbs, feel full longer and honestly I tried other diets and it’s the only one that started to move the scale.

[@jillharrell3256]

I find it very helpful myself. Not 100% of the time but that doesn't mean it doesn't have its place. I love how I can eat then forget, no hunger for hours with even solid energy. Personal choice no doubt; shouldn't be seen as magical but also shouldn't be seen as useless

[@1eingram]

How about inflammation markers equated to different diets?

[@mikefox2379]

Something I wish you would cover is what some foods do to certain conditions. For instance, I have some Arthritis in my fingers. Gluten products seem to make it worse and avoiding junk food and processed food do have a positive effect in making me feel better. Gluten products also make my GERD worse. Have there been studies on how food impacts these disorders?

[@laurentweisgerber3846]

Alternate Day Fasting works great for me, I started with normal intermittent fasting and 2/5 Fasting regimes but i was not really tracking calories leading to a plateau after 7 kgs, now that I alternate day fast during the week (3 days of fasting) and track my calories to stay around my tdee on the eating days I am seeing good progress and I feel great. Of social events come up i just shift my days around.

[@tiagokang639]

You can do intermittent fasting AND low carb.

[@paulx7620]

My diet is pretty squared away but regardless I appreciate your work so.... Comment 👍

[@Catalinddm]

Tried low carb because of a sugar addiction and it helped with that. Blood sugar was stable and after 3 days I didn't crave sweets. After 2 months I went back on a normal carb intake and was OK. P. S. Calories equated because... Cheers, Layne, great video and great points.

[@keithhenning8052]

Diet that worked best for me: basically flexible dieting (tracking macros) that looks like a Mediterranean-ish diet, (more poultry/protein, and more of my days coming from nuts than olive oil, but fish every week, and legumes at almost every meal, lots of whole grains, fruits and veggies). Was able to lose fat and gain muscle at the same time (measured on a DEXA) at the age of 31 with over 15 years of training experience.

[@stargazerbird]

I had good results on moderate Atkins style low carb over the years when I needed to drop a few pounds. But now I am a runner I just can’t do it. It totally tanks your energy and fitness. I also think maybe age impacts how easy it is. I am recovering from trying keto for 10 days. Zero bowel movements, resting heart rate went up ten points, started not sleeping. It was horrible. Lost 8lbs but we all know that is water. Ate oats and rice and slept through and had energy to run. Never again.

[@asnmdnss]

10 days is really not long enough. they say there's a 2 week adjustment period

[@NFSox]

I do occasionally eat a bowl of my kid's Cinnamon Toast Crunch. 30 grams of cereal, around 90 grams of milk. It's like six spoonfuls for 180 calories!

[@nicoleallen3079]

Does the app have options for food allergies? I have a lot of allergies to food and some big vitamin deficiencies. My weight has been close to 200 because my doctor missed some issues. I have so many food allergies most dietitians don’t know how I can eat for weight loss.

[@docmansound1]

"Processed" isn't a good descriptive term. The difference between "processed" and "unprocessed" tends to be fiber and vitamin content. Fiber is what is satiating, and probably better for you (there is evidence higher fiber diets improve cholesterol profile, may lower the risk of colon cancer, etc.,)