Basic Principles for Fat Loss | Nutrition for Fat Loss- Lecture 1

[@MrSchmi269]

I truly believe this guy is the standard when it comes to fitness and health information on KZbin.

[@Denidrakes69]

I wish we could have someone speak like this about all information/disinformation.

[@vonzuriel4341]

I just found him like a month ago… I’ve been doing and learning a bit here and there since I was around 20, now I’m 43. This man has teach me in a month more than many in a few videos than the rest over 20 years. I know what to eat and when and many exercises but still learning. This guy over here is what you all need including myself. 3 month and I’ve done great results from 200 to 180 melting fat and gaining a ton of muscles…. Just eat a lot of PROTEIN more than ANITHING! THANK YOU! You welcome!😁

[@LadyAxe13]

That one day of binge eating is SO deadly! I have noticed that, if I allow myself even one day of about 3000 cals, I set myself back at least 5 days! Now, before I buy that bottle of Irish Creme on the weekend, I just ask myself, "is it worth all that discipline and work you put in all week?" That quickly wakes one up!

[@jamesfountain8616]

donuts............. sigh.

[@Samuellwright]

​@@jamesfountain8616 Donuts 🍩 🤤

[@madrummer666]

Sometimes it feels like I am stuck in a loop.

[@turntablesrockmyworld9315]

I don't think it is really that big a deal depending on goals. To maximise weight-loss, sure but a cheat day once a week over a year will still allow fat loss. For the past year I have lost on average 3.5 lbs a month with a cheat/daymeal. Would i have lost 5 lbs a month without it? Probably. For example last weekend I had a large pizza for dinner, 2 gin and tonics, 2 donuts, mint choc. ice cream, and a bag of chips. I just didn't eat other full meals. This week I am down another 1.25 lbs more. I have similar every Sat for a year. Of course, eventually I will scale back the Saturday junk and eat less of it but the problem with talking about maximal fat loss is that is unrealistic over the long term if lifestyle isn't accounted for.

[@JG-es9rl]

Donuts

[@CharlieLiuPhotography]

Whoa I can't believe this is all free info that's being given out in a lecture format. Thank you for doing God's work.

[@Rorgash]

Never heard about God making KZbin videos, but since he's made up, I guess it's fine

[@DaxIsAName]

That's how I felt watching the lecture. We are lucky to have Dr. Mike put this All-in-One lecture together.

[@gxtmfa]

@@Rorgash Wow man, I almost cut my finger on how edgy that comment was. Way to be thin-skinned about a common phrase.

[@000retaliate]

@@gxtmfa Maybe the common phrase is the problem. But seriously, we are going to give some unknown "thing" credit for producing this great material?

[@dylanater1238]

@@000retaliate you’re right it’s not unknown, it’s the Alien Klacthu who crashed a Boeing 877 into a volcano is the reason this work was created.

[@k1mura92]

This guy has a gift for teaching.

[@sstevo4066]

I'm so grateful I found you guys. I've been dieting hard for 5 months and lost about 60 pounds but I felt the trap coming. I've done it before. Lost 90+ pounds, got completely burned out and gained it all back within a year or so. This time is different. I found you guys about 3 weeks ago and got off the crash diet and have been working on finding my maintenance ever since. This week I finally didn't lose or gain and i'm so excited to finally get this done the right way, even if it takes me another year. Thank you so much.

[@c.benmansour3546]

Amazing!

[@arvidlystnur4827]

Late reply. Just discovered his channel will probably learn from him what I'm about to suggest, as you probably already have. I've been in the same boat as you. I've discovered that if you diligently track your weight and adjust your weight loss to between 2 to .5% a week you won't burn out, get fatigued or get massive hunger. If morbid obese it's easy to lose about 1 to 2% but down the road of progress keep it below 1%. Just my process for almost a year, have retained and built muscle, am presently 24.7 BMI January was 37 BMI.

[@Savedcitytitan7118]

Good for you. How's it going?

[@TheKoog97]

You gain it back or keep it off?

[@TheKoog97]

@@arvidlystnur4827 17 is the answer

[@dangerzzzone2925]

Officially lost 50lbs today 😭😭😭 I feel so happy. I've tried it all. But only CICO has been sustainable (for me). Some days you just want the damn cookie.

[@BigDraco123]

congrats Mary! Keep pushing 💪🏽

[@JazenValencia]

That's awesome.

[@adrianap1333]

👏 congrats 😀

[@agrabah1231]

Wow, 50lbs in a day is impressive!

[@timmythetooth2587]

​@@agrabah1231 he gave birth to 50ibs of colon buildup

[@Klaskiana]

The fact that these videos are free, gives me faith in KZbin future. Thanks for sharing all your invaluable knowledge!

[@GroundSteak]

I think we all need to focus on building muscle. Fat loss will come when we do that. If you eat a low fat, high carb and high protein, fat loss will come. If you dont cheat, fat loss will come. Starving yourself never works

[@chandrascorner8780]

These are all things I just experienced. Lossed 35 pounds then went through a period where I didn't want to work out or get off the couch. Then I literally had to make myself get back into it because I gained 5 to 10 pounds back and refuse to gain all the weight I lost. Im trying to eat more at maintenance and try losing a little more next year. Love this channel and all the information.

[@avery3741]

Youve got this!!

[@TheFizzjunior]

Good job. Keep those 25 lbs off and get the next 10 back when you feel you're back at homeostasis and feel comfortable going on another fat loss cycle.

[@typicalsunday316]

This is an unfortunately underrated channel. Keep it up!

[@mindfuldrone]

It's not "underrated" it's "underfollowed". That's because most people are idiots.

[@DaxIsAName]

Growing up I had a hard time paying attention in school. Today I say through this entire lecture and was never more dialed in. This is SO HELPFUL! THANK YOU for giving me the information I've been searching for. I can already tell this series is gonna be a game changer for programming healthy and sustainable fat loss.

[@IvdAEROvm]

well it much easier to be dialed in if something is intreresting. School almost never is.

[@VeritasPanther]

@@IvdAEROvm too true

[@cinthianisha6761]

How effective is Okibetonic Secrets? I have heard several amazing things about this popular fat burn method.

[@andrewvargheseommen7795]

One of the best channels when it comes no BS advise

[@jonm.678]

So happy I discovered this. I’ve cut 35lbs of fat and feel like I hit a wall. I’m going to do a maintenance phase then get back to it. Thanks, Dr Israetel!

[@satchel291]

How did it work out? Are you doing well

[@verdedenim662]

Dr Mike - you definitely want to follow this up with "how to find your eucaloric (maintenance) levels". There are crash diet systems out there that absolutely work (Ideal Protein, Nutrisystem, etc), but they all use the pre-packaged formula of "just buy this and eat only this" which lasts for about 3 to 6 months max. Eventually people just fade away from it and then proceed to gain back every ounce plus! I lost 68 lbs on the nudge from my doc through these programs (I used IP) but then when I started to ask questions about optimizing nutrition and glycogen cycles and how to find sweet spots for macros and nutrients, I got crickets because these people are only minimally trained in anything. In other words they can only throw fish at you, they cannot teach you to fish. Now I find myself once again on the dangerous end of that cycle and no better off for all of my efforts.

[@dyderich]

I agree with 98% of what he said. I disagree when he says you can't maintain a fat loss diet for too long and that you need breaks. If you shoot for a max 1% average weight loss per week, you lose it slowly enough for your body and your eating habits to adapt. Also you can build muscle while losing especially if you have enough extra stored fat. If you are already very lean it is difficult but not impossible to gain muscle while getting leaner.

[@kiaorioncreative]

Dr Mike is the man. this is gold

[@presyce_wun83]

I didn't understand some portions of the video but everything I did is life changing and explained exactly what has happened to me my whole life dieting

[@Generallyannoyed2024]

Best explanation of recomp I’ve ever heard and you got the meat across in 30 seconds. many people says it doesn’t work but it did for me for a long time but now it doesn’t and you summed everything all up that I’ve discovered by trial and error. Thank you for the confirmation.

[@fuzzyone4254]

tn Dr Mike, now it hit me why i wasn't successful with loosing weight. I never set a fixed amount of time to diet, it was always all or nothing and after a few days i always got off track. Setting a fixed amount of time, like 8 weeks in a caloric deficit seems achievable.

[@lrodenlr]

Thank you so much for this video, and for mentioning the Biggest Loser study. I lost 115 lbs in 10 months by white knuckling calorie restriction with no breaks, and within about 3 years I had gained it all back. Now I'm working on losing it again, but trying to do it the sustainable way!

[@revazzhvania1466]

I can't believe all this material is free. Like?????????? what the hell man. School would take years to teach you all this and professors are not even prepared to give you detailed / no bullshit info like this. This is just amazing

[@turntablesrockmyworld9315]

lol absolute nonsense. I did a degree in nutritional biochemistry over 2 decades ago and it was all same advice: eat fewer calories, eat protein to sustain muscle, when eating junk food, don't eat more calories than you spent the past few days losing, etc. It is just that the dude bro gym culture back then would argue a calorie is not a calorie and of course it is and was it is THE most important thing when it comes to fat loss whether you exercise or not. Now all the dude bros are just giving the most basic government advice on weight loss from the 1990s. Good info. but very basic. Back then gym bros used to laugh at research that daily household movements contribute to caloric balance and weight maintenance. Now dude bros are quoting research that says even fidgeting helps over the long term. The message has never really changed it is just now the gym bros are speaking common sense advice, everyone listens.

[@hajjarjohn]

Thank you Mike for putting out all this content for free. You’re providing a lot of us with so much knowledge that will help us reach our goals.

[@kashis22]

Ive been working out for 12 years or so, mostly weight training, last 2 calisthenics. ( not a newbie) never had an issue with gaining or losing. took last 2 years off, gained 20 pounds, started lifting daily again, in a 1500 calorie deficit currently because I cant shed a pound of body weight, yet i see visible changes. Cant possibly be gaining muscle this quick for the scale to stay the same for 3 weeks straight. Dont want to drop my calories any lower , I burn more or less 3200 a day, eating 1500 to 1700, depending on the day. Everything is tracked. Hoping the scale moves soon

[@wabbit6653]

Your body maybe needs time to adjust. It was happy when you fed it more. So its naturally not trying help you lose weight.

[@kashis22]

@@wabbit6653 yep. Took a while but it’s definitely working now 👍

[@bkdsn]

This video so clearly defines and explains everything you need to know about fat loss.

[@paulwhite9242]

"feeling better" is my biggest motivator. I put on 70ish lbs during lockdown and want to get it off because holy shit I feel worse.

[@fittaku]

💥When it comes to weight-loss so many people want quick results so they easily give up. When you gained all that weight, it didn't happen over night . its the same when losing your weight. Never give up. Stick to your goal and Be Patient with yourself 🔥🔥🔥

[@godizself1]

Have you partied in Vegas for a weekend? Poundage. Have you been on a cruise for a week? Poundage. Yes, we want to lose weight in a day.

[@pennyproud1621]

Gaining weight is not hard. It don't take years to gain weight. The more accurate thing to say is you may have been overweight for years but you can't guess that each person gained their extra weight over years. You can literally gain ten pounds in a month.

[@BGeezy4sheezy]

@@pennyproud1621 I eat healthy almost all the time, but struggle with depression, and when I have a bad bout I can put on weight at an insane rate. Feels more like 10 lbs in a few days. For a lot of people, I imagine working in emotional regulation is as important as diet and exercise for weight loss

[@viktor8321]

I've been training and dieting for 15 years and I can't believe I'm actually taking notes here. Great stuff, very fascinating!

[@GracieAckerman]

I love nerding out on this. I am a certified sports fitness nutritionist, when I watch you I don’t have to reopen my text books and you make it simpler

[@rananapier8424]

“People rarely over eat almonds” Me: ... 👀

[@notepad9883]

I think on one other occasion Dr. Mike casually threw in "raw" to further specify. I do think almonds taste much better roasted, although others disagree. (Cashews do taste better raw.) Still, while I think I wouldn't scarf down an entire can of the raw ones, like I have the roasted on many occasions while barely noticing, I think I could pretty easily rack up some pretty impressive numbers. They keep saying there's no evidence nuts--almonds in particular--promote obesity. Again, Dr. Mike has cited this before. I'd really love to further understand the mechanism there, because I can't see how it could possibly be satiety. I'm praying there's some sort of metabolic alchemy going on--because if not, if I just ate what I want and dropped any vanity about my physique, I'd set the Guinness record for highest HDL score among the morbidly obese from all the nuts I'd be gorging myself with.

[@jinluwang5671]

Mixed nuts have contributed a great deal of my weight struggle. But agreed it’s hard to overeat raw nuts.

[@XXYoYo16XX]

I can down a ton of raw almonds if I’m cutting

[@jinluwang5671]

@@XXYoYo16XX 😔

[@dmitriholman9151]

Dude the Sriracha almonds are a "by the handful" kind of addiction

[@samsdad638]

The best ever comprehensive and accurate video on these topics I’ve seen. Thanks, Mike! Very confirming and encouraging for an old 56 year old trying to get lean and mean.

[@seanheisey8645]

Caloric deficit. So if you dont do cardio, do 20 minutes. If you do 20 minutes do 30 minutes. If you eat 2k cal eat 1750. If you eat 3k eat 2750. You will lose fat. That is the basic fat loss principle. High volume, calorically dense foods are the key. They make you feel fuller, for less calories. Like comparing Almonds to Popcorn. Popcorn is massively higher volume, contains almost no fat, has fiber and protein. You dont butter it up. But with garlic salt it tastes phenomenal. This has been fat loss 101. I didnt watch his video but I love Mike. He is so godamn smart.

[@Lexsoufz]

This.

[@es0516]

It's great that this is available FOR FREE. My thing is, for the amount of folks online who are so concerned with other people's bodies there sure is a lot of gatekeeping! This is a genuine resource for people who want the info. It's easy to understand the principles, the hard part is taking those principles and fine tuning everything for your specific needs to achieve it.

[@jonathon9407]

I’m ready...quit smoking I’m done drinking and now it’s time to get it back... no more excuses I’m done trying it’s time to start doing. Thank you for your channel looking forward to learning more

[@kylegriffiths4463]

How's it going KZbin friend?

[@kylegriffiths4463]

How's it going KZbin friend?

[@wtfdidilearn6610]

I have struggled with my weight my entire life. Switched from an active job to a desk job and the problem of course got worse. Since finding this channel I have lost 50 lbs. Still got a long way to go. The principles here have been the first thing to actually work.

[@ascendedmaster6982]

Eat at maintenance and walk a shit ton. I've been losing almost 3 lbs a week that way and now I'm at like 10% body fat. Best thing is I really don't feel like I'm that hungry or starving because I'm not really cutting calories. Still making muscle gains too due to the 1.5 g/lb of protein i eat daily.

[@jasonnasiry]

Mike is awesome..Such a fantastic approach he delivers in his videos..You guys know we are getting the real deal from this man so pay attention kids....Keep up the great work sir..

[@pchiethegreat1]

Free quality content. You are a legend, my friend.

[@mgray999]

I went from lifting 110 lat pulls to not being able to do 95 lbs because I cut my calories too much. Just upped them from 1300 to 15 to 1800 a day with getting at least 100g of protein. Just did my first 100 lb lat today with 3 reps of 80 pound presses at as a PR. It's been only 2 weeks of this. Make sure you eat enough

[@GrueTurtle]

Unless you weigh less than 100 pounds, you need more protein

[@mgray999]

@@GrueTurtle turns out I have a brain tumor

[@GrueTurtle]

@@mgray999 well that's a complication

[@satchel291]

How is this brain tumor thing going? Did you do well on your diet and now your in perfect shape minus the tumor.

[@mgray999]

@@satchel291 I have my first appointment with the surgeon on the 5th. I should be given anti coritsol meds. I gained like 15 more lbs and have now cut my calories and upped my protein. After surgery, my weight will stabilize. My doctor advised extra protein to prevent muscle wasting

[@arndtdickhoefer7834]

best example how to be consistent in history of diet guides

[@mahadfarah5298]

Who The Hell Would Dislike This Video ??? Thanks Doc For The Gems You Are Dropping !!!

[@adrians5875]

I admire you guys for putting this out for free

[@tehphoebus]

Just such great information presented in a straight forward way. Such a stark contrast to the fake gurus of the fitness industry.

[@ronaldraygun3252]

Thanks Dr. Mike the information in your videos has given me the knowledge and the motivation to change my life.

[@eric-dr8oi]

I wish I had of found RP sooner! Great information. Thank you.

[@sudzmckenzie9601]

My aggressive weight loss program was 3 weeks on and 1 week off (eucaloric) the maintenance week is absolutely needed to keep losing weight. I learned this the hard way.

[@naturalblackcocoa]

This is the best video I have ever heard on weight loss. Now I get why I have sabotage so many times.

[@cotoa4049]

Wow. I've been trying to lose weight for a few months now and felt consistent with it until you explained the magnitude of consistency. Thank you for your in-detail explanations. This content is going to help me a TON, and it's free. Really, thank you.

[@Kolonel_Panik]

So happy I found this channel! It's literally helping me change my life and feel so much better physically and mentally. Thanks Dr. Mike! You're fucking awesome!

[@aravindhm87]

Waiting for lecture 2. You speak really well and I follow each and every video you post. Keep posting videos and keep inspiring people

[@reeferfranklin]

I've had good success with a 9-week gradually increasing cut, a 4-week slight bulk, a 4-week deep cut followed by a 9-week maintenance twice per year. (cut=13×bw to 9×bw, slight bulk=16×bw, maintenance=13×bw to 15×bw)

[@Sb631flex]

Soooo glad I was shown this channel. Great spot on detailed info. I wanna diet coach when I retire with my own gym and this info is perfect to digest. Im a kinesiology exercise science grad so I wanna help avg people fix their bodies and perceptions.

[@Sammy_Chouchou]

I've gotten very lean over a long period of time (just over a year straight of losing weight), to the point where my endurance has decreased, I have trouble sleeping and can't ever get a single good nights sleep anymore, anxiety, depression, fatigue, etc. But I really love seeing my abs and veins popping through, as well as just generally being smaller. And I'm just generally scared of getting fat. I also had loads of rebound hunger, I was so insanely ravenous constantly, and I don't run nearly as much as I used to. I used to go out and run like 5-15 miles almost every day.

[@JeffAboularage]

You have a good way of communicating your message.

[@ihebbendebba2978]

Calories in < Calories out with 10~20% below maintenance. Weekly measurement to update the maintenance bar + keeping the protein intake and consistent training to prevent catabolism.

[@RCWrightX89]

I have been attempting weight loss since the age of 13. Now, there have been times when I came really close. In high school, I joined the swimming team, and one season, the coach was really pushing us. Plus, my mom got sick, and money got tight. In my first year of college, I joined ROTC and was pushed hard. I became more active, and i really controlled my intake. My only issue was pb&j sandwich. Around the age of 20 I was nearly homeless and was pretty much starving to death. At this point, I was just 15ib away from my ideal weight. But over 3-3 months, I lost 50ib. Pretty much after that thing became stable and my weight just shot up. At 6ft2.5in tall. I weigh 365ib. Now at the age of 33 I am starting to feel the reduction of my choices. So I'm trying to fix myself. Watching this video, I identified some key issues I have. First, I can stick to a diet, but I will have too many cheat meals that add up. Especially when I am under stress. I eat my negative feelings away. That's why I will do good in the morning and then go off rails when I get home. Second, I respond best only when I am beaten into submission or when I can't access food. The issues I have is that I don't have the internal motivation to push myself. I need external pressure. To limit my food. I will need to pretty much leave my cards at home, delete all food apps, and only eat my prepaid meals. I can't have snacks nor another food around me.

[@avenginglettuce]

Wow.... revelatory. Just on the start of my umpteenth attempt to sort my weight out and this has filled in so many blanks as to what I've been doing wrong before. The one big cheat meal a week has been killing my apparently! Damn.

[@Dingbattin__]

I'm 51 and starting lifting about 1 1/2 years ago, went from 260 lbs - 232 and I have been there for months now and I can tell I've been losing fat cause I can see some abs...a little and I look and feel bulkier (depending on lighting and which mirror I use). My wife and I like to drink (vodka and seltzer water for me) and go out to eat for that "quality time together" so I know this slows me down a bit. I think I could do better and hopefully watching these will help. I was gonna try the app but without being able to at least look at it with paying money to subscribe was a deterrent. Not sure if I will try it or not. We'll see after I watch this series of lectures.

[@nublex]

great lectures man, you're a walking encyclopedia.

[@GeneralPreparedness]

Thank you so much for putting all of this together! It's been super educational. I'm one of those people that loves and needs to understand the "why" behind things and this is all super clear and informative. Really well put together, Dr. Israetel. Can't thank you enough.

[@HunterShawMusic]

I will say, newbie gains (at least for me) made recomping a very viable approach. I started lifting and tracking calories Oct. 2021, and had lost 40lbs of fat and put on 30lbs of muscle (via DEXA scans) in about 8 months. I probably have 30 more lbs to lose, and it has gotten a lot harder. I’m trying to eat at a deficit that’s not so extreme that I stop making gains on my heavy compound lifts. So far so good, but if my gains slow down I’ll probably have to do dedicated cuts and bulks in the future, like Dr. Mike suggests.

[@Morpheah]

Look up ANY muscle gain chart you can find online, including Israetel's, and you might start taking DEXA scan results with a grain of salt afterwards :)

[@greghill7326]

Great content! Love the academic format

[@arvidlystnur4827]

Just discovered your channel. I've been doing a lot of investigating of good nutrition and proper weight loss or control for a while and you have great knowledge and information. I hope I'm not breaking one of your guidelines by trying to lose too much weight in one shot. In about two weeks, it will be one year and presently I've lost 95 pounds without a break, yet I've had plateau,s that have lasted about a week and have been conquered by decreasing caloric balance just a little. I'm feeling great, energetic and have gained muscle. I'm probably about 12% body fat right now and will increase my calories to maintenance around 9% and hopefully build muscle at a faster rate. EDIT: Before I embarrass myself, I need point out my fat percentage is probably higher than 12%. 11.9 was what came up from my OMRON bioelectrical scale.

[@ah_keeem]

thanks so much Mike! I have been trying to lose bodyfat since january but kept on binging 1 day a week while on a diet 5 or 6. Still managed to lose 10lbs of mostly body fat but ready to take it to the next level now

[@Rewild_Within]

Great vid! Very helpful and reassuring that I’m on the right path

[@steveruppel]

Thank you so much for sharing all of this important information. It’s so important that people are educated about this!

[@sup7man]

Love the format on these. Very entertaining, clear, and informative. Even for layman’s. Thanks Doc 💪

[@XTheSpartanX7]

Jesus christ bro. Shredded as fuck. I remember your reddit posts.

[@willfulmisfortune3679]

I use a “debt to be paid” mode for my consistency. Every calorie outside the scope of my weight loss goals is a “debt to be paid”. I owe it in PT or starvation some other time.

[@Chaosdude341]

Thank you so much! I've been overweight, failing to exercise, and got back into lifting (intelligently), and am really glad I have a good basis for planning my dieting phase. Very excited for the future lectures, this may be the single best series RP has published so far (at least with respect to applicability for me)

[@BeDangerousGroup]

The best guidance that I've heard regarding cheat meal is there is no such thing as a cheat meal until you reach your goal. You have to first EARN a cheat meal.

[@matterman2003]

Add prioritize both sleep length and sleep schedule unless you want to shift towards muscle loss and not fat loss. A study done showed significant differences between people who slept 7-8 hours a night versus those who got less sleep in terms of where the weight they lost came from. In the sleep deprived people, 85% of the weight loss came from muscle loss, versus those who slept well who lost 85% fat. Lack of sleep is literally the most stressful thing for the body on a regular basis and will shift hormones into a poor fat burning state and into a fat storing state.

[@dragonbolic2468]

I don’t care how old is video is, this is the first time I’m watching it and I find that every time I’ve seen all your videos so far, they are totally scientific and phenomenal! I love your videos dude and I hope you keep it up as long as possible because you tell the truth and don’t candy coat anything. Because I’d rather hear the truth out loud then be told something with a bit of sprinkles on it, which I don’t want. Just saying I appreciate and love everything that you do. I’ll even give you a heart for this.❤

[@emmanuelbellerive2605]

Where have you been my entire life!?!? Great lecture!

[@bilbobagginssword3926]

Best diet advice I’ve ever seen!

[@JonDigger1]

I went Keto for roughly 6 months. I lost around 5st (around 30kg). At optimal was attending tkd classes 3 times per week, plus gym - floating at around 100kg - eating around one big meal per day. Had to stop tkd, and then with the lockdown had to stop gym. I managed to put on the 30kg again during the lockdown period. Hopefully this time around I can keep it off.

[@andreasringstrom8201]

Avoid keto this time. Keto is a popular diet because it works wonders to drop weight, but the only thing that will allow you to keep the weight off is a permanent diet and lifestyle change. Are you prepared to do keto for the rest of your life? If not, controlling your intake by making lower calorie substitutions and limiting portion size has a much greater chance of working in the long run. You can get far by just paying attention on how much calories are in different foods and adjusting your cooking accordingly.

[@JonDigger1]

@@andreasringstrom8201 thanks for the response. I don't think it would be healthy to go keto for life anyway - but I do think my body has had trouble digesting carb-heavy foods; like nuts and hummus (which sucks, because I could probably live on hummus...). But I'll figure it out 👍🏽

[@perarnewinge7123]

@@JonDigger1 No dont avoid keto all together. Staying relatively low carb (less than about 150-200g a day) will go a long way in maintaining weight-loss after a keto-diet. You dont have to be religiously keto-for-life to stay lean. Just remember to stay away from the most carb-laden food sources, because they are the main contributors to peoples obesity.

[@JonDigger1]

@@perarnewinge7123 thanks for the tip

[@arc_green]

Thank you for the great content you provide, great breakdown/detailed videos. So many other deceiving videos on the internet lying to us.

[@mrb5606]

Word of warning to those wanting to cut weight, from my experience. Be careful not to get injured. If you have trained for a good period of time prior to a period of cutting you will have built up some muscle mass and strength. As you lose weight you will no doubt lose a small amount of your strength, which can be a bit demotivating when you find yourself hitting failure on the 6th rep of what you previously were able to do 10 of. However, what you may also find is that you were not actually going to true failure previously and whilst you can still get to that 9th or 10th rep it absolutely kills you to do so. Now this might be a good thing if you are trying to put muscle on and you are eating in a calorie surplus to support this. But when you are in a calorie deficit you are just placing the muscles and tendons under huge stress constantly and you are likely to get injured if you are not very careful. So people need the accept they are going to lose some strength when on a cut and realise that as the aim is currently to lose fat and no to put on muscle mass to avoid injury they should be careful of the intensity of their work outs. Because there is gonna be nothing worse than getting your body fat right down and turning that corner ready the put on some lean muscle mass and finding yourself riddled with niggly injuries.

[@leonscottkennedy30]

No way dieting for over 3 months guarantees a rebound. I’m in a 500 to 1k deficit I’ve been in for 3 months and I’m not suffering or hungry at all. I’ve lost 37 lbs. I’m not stopping until I can see my abs. If I want more food after I’m finished I’ll do cardio to make up for it. It’s all mental.

[@PriceActionBreakdowns]

Amazing stuff Dr Mike. Im doing the Thor workout and finally seeing results. Following your yearly plan for the diet, the cut months are coming up. Im so stoked. Thank you.

[@wondroustransition1622]

That was amazing, thank you Dr. Mike!

[@kopasamsu01]

This was fantastic. Thank you. Can't wait for the next one!

[@Gypsy_Danger_TMC]

The downsides was enlightening. I spent 20 weeks losing weight for a fight and just had zero punch resistance

[@marshmellow2683]

Can you do a video for fat loss whilst on medication such as anti-psychotics and anti-depressants? The primary side effects of these types of meds is weight gain, hormone imbalance. And also for someone that has crippling anxiety.

[@strawberrysherbet96]

I educate myself again and again on stuff like this for motivation. For all that had done it before already don’t give up we can do it again 💪 hormones just messing with us we just gotta get off the couch sometimes

[@Konz828]

Youre the best Big Mike, We appreciate your content

[@radstyle]

I apply MCT oil and black coffee to neutralize hunger when low calories bogs you down. At the gym the best pre workout is iced black coffee, creatine, L citriline, a dash of salt and beta alanine. Wowzer!!! you wanted to be cognative and alert and ready for war? Yeah buddy!!!

[@facemuscles9]

My man's cadence and mannerisms remind me of Phil Heath. Was listen to him with watching and I would swear they were brothers. Biggest difference is the lack of profanity. Everything else is spot on.

[@ankitbrother]

I am also like the People you mentioned, at the end of the week ,i often binge on junk and end up with net zero or lesser weekly deficit I dont know how to control that

[@Hedgeflexlfz]

Yeah that sucks, cutting phases in bodybuilding suck. A lot of ppl have experienced that

[@Arminsaf2]

Add one to the list of benefits of fat losss, less aromitization of testosterone to estrogen.

[@Nomislegend]

watching this before Thanksgiving is the vibe

[@clintpoland6606]

interesting video. i actually did try keto first and i always feel sick, that is the reason why i switched to a different diet which is agoge diet, i have never felt better, not just that i feel great but i can see changes on me as well, it really helped me lose weight by still enjoying my meals!

[@JackTheRabbitMusic]

that “diet” sounds incredibly awful! Low protein and mostly defense chemicals from plants?! Oh, hells nah. 😂 How much poison are you ingesting in the form of glyphosates and other toxic pesticides?

[@Earlybird86]

Hey I didn’t see a playlist for these lectures but there needs to be one

[@joeyharshaw3874]

Thanks Mike! Great content!

[@t1v210]

07:49 Sammo Hung says hi. A true one in a million man.

[@Uneekabilitys]

Promises and hopes and dreams don’t count 🤣🤣 so many Dr. Mike gems

[@BoiNoF]

Nice vid. Maybe put this into a smaller playlist instead of a massive one with absolutely everything in it?

[@anytimefitness1848]

16:55 Mike!!! I love your metaphors

[@nightsky549]

Wow this is incredible. Thank you.

[@rx4175]

Dr. Mike, greatly appreciate your content and expertise on all subjects! Especially when you address vegetarian and vegan angles. Keep up the excellent work!

[@polisheagle1858]

The weekly caloric magnitude hit me hard. I used to do mental gymnastics to convince myself that eating Friday night pizza only impacted one day of the diet.

[@billb4696]

Oh man. This is before Dr Mike got his style