Chris Pratt’s Fat Loss Diet & Protocol He Used to Lose 60lbs - Nutritionist Analyzes

[@MrQuadcity]

Here are the key insights from the analysis of Chris Pratt’s intermittent fasting routine: 1. **Intermittent Fasting Schedule:** - Chris Pratt followed a strict intermittent fasting schedule, eating between 12:00 p.m. and 6:00 p.m. This resulted in an 18-hour fasting period each day. - DeLauer suggests that fasting every day may not be ideal for everyone and recommends fasting three times a week instead, allowing the body to avoid potential metabolic slowdowns. 2. **Caloric Intake During Eating Window:** - It’s crucial to ensure adequate calorie intake during the eating window to prevent metabolic slowdown and maintain muscle mass. Consistently low caloric intake can slow metabolism and lead to muscle loss. 3. **Lean Protein Focus:** - Pratt’s diet emphasized lean proteins, which are beneficial due to their thermic effect, helping to burn more calories during digestion. - Lean protein also supports muscle retention, which is important when losing fat. 4. **Cheat Meals:** - Cheat meals, especially high-calorie indulgences, can undo a week’s worth of caloric deficit, setting back weight loss progress. - As dieting progresses, cheat meals should be smaller to minimize their negative impact. 5. **Protein Shakes:** - Protein shakes should be used as a low-calorie supplement rather than a meal replacement. Adding high-calorie ingredients can turn a simple shake into a high-calorie meal, which can hinder weight loss. 6. **Strategic Diet Breaks:** - Periodic diet breaks, where caloric intake is increased to maintenance levels, can help prevent metabolic slowdown. This strategy helps sustain long-term weight loss without regaining fat. 7. **Avoiding Adaptive Thermogenesis:** - To combat the slowdown in metabolism that occurs with prolonged dieting, DeLauer suggests increasing both calorie intake and physical activity simultaneously. This helps the body adjust to higher energy intake without gaining fat. 8. **Importance of Protein During Caloric Deficit:** - High protein intake is essential during a caloric deficit to support muscle maintenance and potentially even muscle growth while losing fat. These insights underline the importance of a balanced approach to intermittent fasting, focusing on adequate nutrition, periodic diet breaks, and strategic use of cheat meals and protein supplements.

[@DrAvrahamRosenzweig]

This is GOLD ! Thanks

[@shannonlockwood8684]

Great summary ❤

[@aprilj2628]

Pretty much what Thomas has been talking about for awhile now. Need new wonderful content not added celebrities than retalk on same stuff. Maybe that's just me, other's might appreciate this.

[@mannyquiero6044]

Thank you!

[@Detvanliga]

My cheat meals on weekends is one big steak (very lean) and a bottle of good red wine!! .

[@dgunearthed7859]

Ok, soy boy. 😉 sounds good

[@mickeyd1640]

Excellent video. I've been doing IF on and off for years and the this helps me to fine tune - sharpen the saw. Love he idea of Strategic Diet Breaks and resuming a common sense base level of nutrition. ty.

[@balancingthelightbodyheath4824]

I read a book called ‘Don’t Eat for Winter’ and found it interesting, but I was on healthy keto so I didn’t want to follow it. After watching your videos I can see a lot of truth in this book. Thanks for the info!

[@jamesness5312]

Awesome video. It is always nice to hear a good an anaylsis of these celebrity interviews. Sometimes I find myself forgetting they are human as well and maybe exagerating a bit or trying to be humorous.

[@michaelgillespie6850]

You really give some great advice, I wish I had half your dedication to sliming down 👍

[@gullinvarg]

I've never equated intermittent fasting to caloric restriction. I can do one meal in a day and eat 2000 calories in one go pretty easily. I typically eat 2 meals so all the easier. Currently I vary between low carb, moderate protein, high fat (keto) and low carb, high protein, moderate to low fat (protein sparing modified fast). There are times I'm just not hungry so I eat lower calorie, but that would happen regardless of eating window or lack thereof. Now fasting 48-72 hours, which I've also done, does involve caloric restriction because it involves skipping whole days of food. I used to do a 48 hour fast (meaning eating 8am Friday, not eating Saturday then eating usually around 10am Sunday) every week and a 72 hour quarterly. That falls into his caloric restriction guidelines reasonably well.

[@quynhdao2512]

Was going to say the same. I can fast 18:6 or 20:4 and still overeat. But I have tried to monitor my calories intake for a while and I’ve noticed that, I won’t overeat on low carb. The protein and fat will make me feel so satiated that I would stop eating at about 1600-1700. But the carbs would totally throw my limit, I get to 2000-2100 easily.

[@gullinvarg]

@@quynhdao2512 I'm mostly carnivore and can still overeat, but I'm less likely to than with other ways of eating.

[@truthseeker9958]

Thomas, could you ask LMNT to make unsweetened versions of their electrolyte drink mix? I like their citrus flavored and chocolate caramel flavored drink mix, but I don’t like stevia. My friend has reactions to stevia. If we can add our own sweeteners, like allulose or monk fruit to their flavored drink mix, that will be perfect.

[@jayboegs6268]

He’s still “one sandwich away from being a fat guy” 😂

[@mikea1121]

I agree!! I’m 57 and way leaner, with more muscle, than that guy is? Seriously!!! 😳

[@joshuacitron899]

@@mikea1121you know that’s a line from Endgame right? He wasn’t nearly as lean in the film, and they made a dig/nod/joke about it.

[@MrRoda8143]

​@@joshuacitron899it was actually in Infinity War lol

[@logicalone41]

I occasionally mix grass fed whey into my scrambled eggs, but I always blend plain cottage cheese. It makes the eggs fluffy and really tasty, especially with tobasco sauce.

[@mremington8]

instead of coffee can i drink plain black or green tea instead?

[@studiesinflux1304]

Some sources mention unsweetened tea (and no milk / cream) does not break a fast, but I’m not aware of the higher quality studies. (The source I am getting this info from is a book, Life in the Fasting Lane, Jason Fung)

[@anonx8822]

Yes, you can, but dont add anything to it

[@mremington8]

@@studiesinflux1304 thank you

[@mremington8]

@@anonx8822 thank you

[@advex4428]

Hollywood is so fun. "We have a Navy SEAL in the script. Where is Chris Pratt?"

[@Cynokine]

I eat once a day, everyday approximately at the same hour. My biggest concern every day is to not eat over 2500 kcal.. I don't know what people eat but any of my meals skyrockets above 1500. Most of what I eat is fat and protein, and relatively low carbs.

[@renatoorosco]

I love this kind of video.

[@chiznslavi]

What have you changed in your healthy habits routine, Thomas! You look incredibly well, more so than a year or so again!

[@brandonbernitz2431]

Keep doing more and talk about PSMF, omnivorous and animal based! Thanks Thomas

[@birchtreeweb]

Getting adequate calories isn’t an issue for me, I’m focusing more on macros. Hitting my protein goals has been challenging; 30% protein, 10% carbs, 60% fat.

[@slader1516]

Hey Thomas, any chance you can do a diet breakdown on a Lacto OVO Vegietarian diet?

[@Paige-Turnner]

My cheat days involve cutting my fasting length from 20 hours to 16 sometimes. Never involves an increase in carbs. Love it and i feel great!

[@toddclements1554]

How do you determine your caloric needs; protein,fats,carbs for loss and maintenance?

[@jeffreyadams648]

You can find your basic metabolic score on google. Mines about 1650/day. That’s what I need to stay alive.

[@gabedl2834]

Thomas is need to know the product you use to shampoo your hair..looks great 👍🏻

[@marysisson7761]

When you say to fast 3 days a week, do you mean 3 days in a row or every other day?

[@biancabarbeito1483]

I feel better fasting lots of pain went away but not really the weight yet. But true omad or IF people always advise tp stick it through before the weight starts comming off. Also must one do keto or normal diet whilst doing g IF or omad? Please do a video on how to do omad or IF is to loose weight and be safe. Please and thank you

[@SteakandChains]

I think rather than a calories model, it should be a protein glycogen model. Seems that as long as you have enough protein to meet your physiological demands and glycogen to meet your energy needs, anything above that can be stored and anything below that will result in a depletion of stored resources… more complicated than CICO but more accurate.

[@nicktheodorou3474]

Haven’t we moved past the whole metabolic slow down thing. All human trials have shown that metabolic slow down is not really a thing when you have people in a calorie deficit in a controlled environment where they can’t lie or underestimate calorie intake or overestimate energy expenditure. I was part of an online group experiment many years ago as part of the CRON-diet (Calorie Restriction with Optimal Nutrition). The people taking part in the online experiment reduced what was considered normal calorie intake by 25%. I think my goal was 1600 and I tracked everything without cheating once for 2 years. The weight loss was slow and I got down to 43kg before I stopped the experiment as I didn’t like having so low muscle mass. The 43kg was close to what any online calorie calculator would predict for someone 25 years old at 170cm with an intake of 1600 calories. If you reduced your calories for long enough you will loose weight. If that wasn’t the case then people wouldn’t die of starvation. The issue is many people can’t sustain or stay consistent with a calorie deficit for long enough.

[@davidwollmer8694]

Is isolate protein powder, better or whey protein

[@wmmarquez]

What is normal eating to get back to baseline? You mean to eat 3-5 meals a day?

[@Boostisablast]

I tough it out also and mix my shake with water. Way better with milk but not needed for me!

[@DieselNutz]

We shall overcomb

[@Vicfrios]

Buena información gracias

[@JustWantedToGrill]

My protein shakes are made with literally just whey protein, creatine, water, and a splash of skim milk. No fat to slow down absorption or add calories.

[@oldnatty61]

Chris Pine needs to get on this.

[@fdhtownsen]

Lol, I have never had a problem fitting *enough* calories into my eating window.

[@logicalone41]

I would say what Chris did worked for Chris. Everyone is different, but in general if you quit following the FDA guidelines and actually eat real food, your health and physical fitness will improve.

[@shanazsingh9661]

Thank you

[@wennerstierna]

Not related to this episode: Invent and market YQ- Youthfulness Quotient (YQ): Measures the ability to maintain a youthful outlook and energy, regardless of age, as long as possible. (IQ, EQ, SQ, YQ)

[@drmgiverdrmgiver5335]

Portion containers are the way to go!

[@Grumpyoldman666]

Oh don’t worry, I can get plenty of calories in about 15 minutes if I wanted to!

[@daveb7408]

If Chris Pratt doesn't respond to this with a huge "THANK YOU!" he's crazy. This is the best free advice he could get. I think he owes Thomas a pinnable comment.

[@terryivener1443]

The point of intermittent fasting is not calorie restriction, it is increasing insulin sensitivity. You can calorie restrict, you can fast intermittently, you can do both at the same time. Suggesting metabolic slowdown due just to intermittent fasting is false.

[@deborahmonk9236]

What is your opinion of W.W. ?

[@minimize2optimize]

Dear LMNT: So sick of influencers selling out & pushing your unnecessary products. I will NEVER buy you, and now unfollow video creators that promote you.

[@mattjoel123]

You're protesting sponsorship of this video? What did you pay? What did you lose? Apparently, dignity.

[@crucifixgym]

6:13 I use egg white tortillas

[@joeylenz1419]

Off topic but does anyone know the details on the grey henley?

[@han3wmanwukong125]

Wait a minute... I love canned sardines and ramen noodles.

[@chuckyd03]

Hell no. I fast everyday. I hate it when he says don’t. I feel way better than that every other day crap

[@_My.Name.Is.What_]

Maybe you’re not as active as him 😉

[@pk7750]

Unless eating while sleeping, you fast everyday.

[@chuckyd03]

@@_My.Name.Is.What_ I don’t lift like him but I do lift. I’m active on my job so I don’t sit at a desk. But he saying this to everyone, he ain’t saying oh this for certain people. Use your head😉

[@vani.portugal]

O agree with you

[@BeepTalford-nu8mm]

Me too. I need my routine or I get screwed up and have to take a nap. I prefer to keep the routine through the weekend.

[@ahefner33]

He's the son-in-law of Arnold Schwarzenegger. I'm pretty sure he's getting some good advice

[@TacosnZorro]

He wasn't yet when he trimmed down tho ;)

[@dakotaracebrown]

I would work my butt off. Then have a cheat meal. It would cost me 3-4 days of pain just to get back into fat burning mode.

[@daltonrothchild6569]

2:50 I can’t s’more flavor anywhere on the LMNT website what gives Thomas

[@TarsemSingh-cy5cd]

intimate fasting cause rapid weight loss,,even in less carbs it is tough to maintain weight m 6.3 n m trying my best to maintain or gain my weight i lost in less carbs food n inimate fasting 😢

[@jasonhurst8599]

Why does the fasting+eating total time period HAVE TO equal or total 24 Hours just because there are 24 hours in a day? The Body doesn't automatically reset precisely at 24 hours. If you've already fasted for 20 hours, it's done. You did it. So if you eat within the next 7 hours, it's not going to lessen your fast by 3 hours. You've still fasted for 20 hours. (As long as you don't eat more calories than you would have if you kept a 4 hour eating "window". This way you don't have to feel as if you're cramming all the calories you require into such a small amount of time. Of course if you want to eat fewer calories then sure you can eat in a 4 hour window; or a 2 hour one. Whatever. I just don't get why it HAS to total 24 hours precisely just because there are 24 hours in a day. The length that you've already fasted for doesn't change depending on how long your following eating period is.

[@sarahxmate]

Yes liked

[@ChefH007]

Is a mushroom based energy drink( GOAT FUEL) breaking a fast

[@HateDietPepsi]

Celebrity = need to get in shape for a multi-million dollar movie role. That's called motivation. I bet if you offered the average American $1 million to get to ideal body weight in 6-12 months, 99% would achieve the goal.

[@Highwind4598]

Why is most of the health influencers pushing this substandard product from lmnt? A person could drink coconut water and be better off. For some one that is health conscious please find a better product to push

[@princearos]

They probably pay extremely well

[@stephennixon6600]

You do realize there is a very big difference between coconut water and the lmnt product concerning the sugar content.

[@youwontstopwatchingme2636]

Thomas you are way to concerned with calories in. What about the calories out? I've got much leaner and quicker at 3200 calories then supposedly lower calorie deficts.

[@bogdanbogdan3462]

Thumbnail says 16/8, not 18/6

[@jasonhurst8599]

I am so sick of the pushing of the Mediterranean style diet. We don't need to try and eat "perfectly" all the time. We're human, not robots.

[@senggumus9632]

He doenst mean 'perfectly' but nourishingly ;-). Who doesnt want to give the right fuel in the only one thing you do own in this life: your wonderfull body

[@jasonhurst8599]

@senggumus9632 I get that, and agree that we should focus on trying to get the best nutrition possible. But it should not HAVE TO BE ALL THE TIME, or have kittens or a panic attack if we want to enjoy something that is not "perfect" or is even "awful" (such as a piece of pecan pie ala mode) without feeling the slightest bit of guilt Especially if we only do this once in a blue moon. We shouldn't always have to OVER ANALYZE every single thing we eat. That's all I'm basically saying.

[@rachelmcgill8143]

​@@jasonhurst8599I understand what you're saying, which is why I'm considering stepping away from this type of content.

[@ResilienceOnPurpose]

Get enough calories in only 6 hours? Hold my beer.

[@REVECRIT]

Drink it, add to the caloric total

[@ronaldmccutcheon1329]

My question is, why would someone with unlimited resources for chefs, nutritionists, supplements, drugs, equipment, etc. , allow himself to get so out of shape that he NEEDED to lose 60 pounds. Money can not buy a disciplined mind.

[@donnagarofalo7979]

He was out of shape for his role on Parks and Recreation! He was being paid to get fat… and he talks about that on a majority of old interviews! Do your research before commenting!

[@ronaldmccutcheon1329]

@@donnagarofalo7979 I've been bodybuilding ( and staying in shape) since 1981. He's just another lardass to me!

[@gothops2632]

Who is Chris Pratt? Never heard of him!

[@s.hernandez7626]

I had no idea Thomas was a degreed Nutritionist.🤔🤔From the video title, I was expecting Thomas having a guest Nutritionist analizing Chris' eating protocol...

[@renatoorosco]

He perfectly can give advices without having a title of nutricionist. As he often says: " he is not a doctor, he is just a guy on the internet". People just need to take responsability of what they hear as an advice an apply in their lives, make their own research, feel what the body "says" and make their own experience. I find Thomaxs Videos a GREAT help. And I do not agree with everything that he says/shows. I don't need to agree with everything to find his videos amazing.

[@MassiveBenny]

Pratt. 😆

[@resurgam75]

No ozempic taken at all....

[@BeepTalford-nu8mm]

The problem isn't the fasting. Stop saying it is. The problem is people not hitting their macros and calorie goal. Its a discipline issue, not a fasting issue.

[@OriginalPripp]

Here unfasted

[@RictorIAG]

Why are you talking about cheat meals from a CICO perspective? Is it because you know cheat meals are full of carbs and sugar? I find it incredibly misleading to tell the story and ignore the hormonal effects. I know you know what you're talking about, so why dumb it down?

[@joseph.kincaid]

CICO is the colander by which he sifts and disseminates information. It's a metric that's impossible to quantify. One cannot know how many calories they have eaten, cannot know how the body will utilize the macronutrients at any given time, and cannot know how much energy is expended or wasted. The same information can be utilized without dependence on the notion of calories. Three maxims simply put,...prioritize protein, earn the energy and fast frequently.

[@DangerZone-w6y]

ROFL.. OK suppliment/product pimp.

[@jerrycummings2821]

You already know this - but if you lose the facial hair you will look much, much younger. Just a simple marketing suggestion.

[@hypnos315]

Hiding the ozempic face

[@daniellebill7478]

🎉🎉🎉🎉 1st comment!!!

[@belovedbytheKing]

GAH!!!!! NO NO NO TO LMNT.....................very poor form of potassium and contains maltodextrin and other nasty things.

[@drmgiverdrmgiver5335]

"Intermittent fasting: Because I hate my heart."

[@smichos1]

“Tons of chicken breast “ is NOT a Mediterranean diet. Not even close in general with a Mediterranean diet…We talk about moderate amounts of protein and the majority of food is veggies,legumes and fruits. Ppl in blue zones never had or have a lot of protein ,it’s always moderate amount

[@h0mo3rectus69]

They eat a lot of pork, spaniards at least

[@rachelmcgill8143]

I follow a Mediterranean Diet and you are correct!

[@BasedTexans]

People will do anything to avoid simply counting their calories. Just do a cal deficit

[@tarahcandella5376]

Calorie deficit does not work for everyone. Especially women with hormone imbalances.

[@jessicab7233]

@@tarahcandella5376AMEN

[@dialectixemcee2428]

the problem is theres a bunch of articles and social media telling everyone everything and like with anything (for example : what is capitalism), people do not understand. We are ignorant if we didnt study it and people are trying everything. I agree about the deficit but its also pretty hard given the crazy american culture and life style combining with ignorance and not knowing who to trust people may have tried over and over to count calories and fail maybe they skipped counting some. Maybe they jogged and thought they "earned more" or whatever but you cant just dismiss peoples struggles. The environment is not conducive to easily do that. Also, for us poor folks, the most affordable foods almost always are calorically dense. Turkey used to be cheap but even thats now up there thanks to capitalism. and given the conflicting info and ads and charlatans hitting us everyday it makes it harder

[@h0mo3rectus69]

Who the hell has time to count calories when you go to work, lol

[@christinab9808]

Calorie restriction NEVER worked for me. Fasting always worked.

[@MD-fm8zx]

First!!! 😮