Energy Balance Model of Obesity Got it Wrong? | Educational Video | Biolayne

Want more fitness and nutrition study breakdowns from me?
www.biolayne.com/REPS
Get my new nutrition coaching app, Carbon Diet Coach: onelink.to/9h4d62
My research based supplements: www.outworknutr...
Get my books on how to lose fat: www.biolaynesto...
Take my online course "The Science of Nutrition": chfi.click/lay...
Get Custom Workouts by me for $12.99/month: www.biolayne.co...
/ laynenorton
/ biolayne
/ biolayne

[@techoutlet6251]

This article is from 2010 on CNN... "Twinkie diet helps nutrition professor lose 27 pounds" For 10 weeks, Mark Haub, a professor of human nutrition at Kansas State University, ate one of these sugary cakelets every three hours, instead of meals. To add variety in his steady stream of Hostess and Little Debbie snacks, Haub munched on Doritos chips, sugary cereals and Oreos, too. His premise: That in weight loss, pure calorie counting is what matters most -- not the nutritional value of the food. The premise held up: On his "convenience store diet," he shed 27 pounds in two months. For a class project, Haub limited himself to less than 1,800 calories a day. A man of Haub's pre-dieting size usually consumes about 2,600 calories daily. So he followed a basic principle of weight loss: He consumed significantly fewer calories than he burned. His body mass index went from 28.8, considered overweight, to 24.9, which is normal. He now weighs 174 pounds. But you might expect other indicators of health would have suffered. Not so. Haub's "bad" cholesterol, or LDL, dropped 20 percent and his "good" cholesterol, or HDL, increased by 20 percent. He reduced the level of triglycerides, which are a form of fat, by 39 percent.

[@techoutlet6251]

That nutrition prof. literally ate Junk food for 10 weeks and lost 27 pounds and enhanced his biological health markers... his opinion piece was disproven 12 years before he posted it

[@MaksimY_]

Do this for a year and I'll visit you by your hospital bed. "I put crude biofuel in my diesel engine and I could drive a whole 10KM problem free with it! Lets ignore all my valves getting clogged if I drive 10KM more"

[@TheMightyOdin]

I’ve lost 204 pounds. Started at 402 pounds and I’m currently 198 pounds. I lost the weight over the last 30 months. I did it by counting calories and being conscious of my macros to coincide with my goals to build muscle and have adequate energy for workouts. 40% of all my calories came from carbohydrates, 35% protein, 25% fat. Yes I ate bread during this weight loss. Sometimes the most highly processed white bread. I also ate white rice. I frequently start my day with a pound of potatoes. But I still lost over 200 pounds. Do you know why? Because I was in a calorie deficit.

[@GenghisGaming]

It’s funny how many low carb or keto advocates will say you cannot lose weight when you’re insulin resistant. They all act like the reason they can’t lose weight is some mythical insulin resistance they haven’t even measured. Yet at 402 pounds you lost weight successfully while eating carbs and you definitely would of had some level of insulin resistance at that weight. Some people think because they are insulin resistant if they drop their calories by 50% their metabolism will also immediately just drop 50%.

[@alphacause]

Congratulations! That is a tremendous accomplishment. While I agree that fat loss comes down to energy balance, in my opinion, the reason why low carb diets are so popular is because they give people enough satiety that many of them don't have to consciously count calories, and will still be in a calorie deficit. So it liberates people from the tedious task accounting for energy intake, making dieting easier.

[@muarthcreighton2105]

I like how people think food only consist of protein, carbs and fats.. I guess fiber is probably just a mystical food creature. 🥸

[@pablov1323]

Well done! congratulations

[@yo25999]

You lost an entire fully grown adult man. That is amazing!

[@benjamindover2601]

Just because most people count their calories wrong doesn't mean thermodynamics is incorrect.

[@Teddy-jf5xg]

I’ve been doing it successfully for almost six years.

[@DrAJ_LatinAmerica]

Which part of thermodynamics? Which laws of thermodynamics applies to human body?

[@matthewhickok1906]

@@DrAJ_LatinAmerica, certainly not the First Law.

[@ndrmartin2416]

@@DrAJ_LatinAmerica The Zeroth, First, and Second.

[@matthewhickok1906]

@@ndrmartin2416, feel free to explain precisely how the First Law applies. 👌🏻

[@sn0lder]

i think the reason for the "controversy" about carbs is because people think of carbs as being donuts, fries, chips and so on. those are not carb foods, theyre FAT foods, by which macro the highest % of calories come from. anecdotally i've had a way easier time losing weight when i've stuck to a high CARB, low fat, moderate protein diet

[@Ad1nfernum]

This is a really good point! When you think of foods generally that are high in both fat AND carbs, I don't know about you, but I'm not coming up with really any that aren't ultraprocessed foods. I mean, you can make a homemade pizza or a sandwich and have them be high in both, but that's variable depending on how you make them. Chips, chocolate, baked goods, etc. are all foods high in both macros, but yet somehow only the carbs get demonized, when the focus should really be on the fact that they're just high in calories. Doesn't make much sense to me personally.

[@yo25999]

Yes, that and the fact that people have no clue what they are talking about and just believe whatever they see on facebook, tiktok, instagram etc.

[@Melesniannon]

You are probably partly right but it's also important not to underestimate half a decade of fat demonizing with the accompanying mass sale of "low-fat" products which are high in sugars, and consequently high in calories. Foods do not need to contain fat to be high in calories. Even if you take regular carb-based foods, they're easy to overconsume if you like them. Staples like pasta or bread. I used to eat nearly 1000 calories of pure bread per day (10-12 slices). Pasta? 400 grams easily, another 600 calories. Anecdotally by the way, I'm the opposite of you. I've had a way easier time losing weight on a low carb diet.

[@sergiosantana7103]

Lol they are all processed foods, meaning, foods made to be high in fat and carbs, making them highly palatable... You comment I so misleading, there is nothing wrong with fat, or carbs, unless you combined them to male a product that is unnaturally palatable...

[@lukeclaydon6670]

Too true

[@AdamScottfit]

Great video Layne. People hate on calorie counting way too much - its a tool and a useful one that helps people better understand portion sizes.

[@Teddy-jf5xg]

Facts>Feelings

[@brunosimonetti]

Perfect explanation as always. Thank you for bringing us all this information. After years searching for the "miraculous diet", can't believe it is so simple as calorie balance, high protein and high fiber (basically).

[@Sarahizahhsum]

Well high protein and fiber isn't necessary. You just feel fuller so it helps you not overeat. I lost weight still drinking my daily sprite.

[@nyguy5370]

A calorie is the amount of energy required to raise the temperature of 1 gram of water by 1 degree C. All calories are equal.

[@AndyPresto75]

One of your best Layne and thanks for always cutting through the BS.

[@shdclrk]

I think you and Dr Ludwig need to have a debate so you can show him the errors of his ways! Love the content been watching you since your bodybuilding days in college keep up the great content.

[@DrGammaMindset]

Great post

[@takashi-lee3943]

I find it easier to loose weight on a high carb, low fat diet The only reason I eating peanut butter on a maintenance phase right now is because I just don’t want to spend the time to make a meal, eat it and clean it up whenever I’m hungry

[@jonfreelove]

Great video layne

[@MrRheo29]

Great job Layne

[@andrewzach1921]

Commenting for the algorithm, Thanks for the video.

[@michaelfrankling]

These videos bring me so much peace

[@1mrwaites]

Need u to keep bringing this 🔥 Doc 👍🏿!!!!

[@Mark-xj1rt]

Brilliant, Layne. one of your most important videos to date. An elegant and badass refutation of Ludwig's paper. Perhaps better suited for the bottom of a bird cage. Rock on!!

[@gymtuppernation4703]

Keep up the good work Layne!!

[@hunter_69_69]

Dr. Ludwig’s hypotheses literally got absolutely demolished just by applying some science and logic. Awesome stuff, Layne!

[@MrHowdidoodi]

Used your carbon app for 2 months. It is very very good.

[@rando8871]

Layne is still the best in the game 🃏

[@Dustin_Amberg]

Thank you for keeping this up!!!

[@robertpaulinept]

As always very informative.

[@Prog47]

I lost 24kg in 6 months. I started at 2400kcal, 170g protein. I adjusted my calories once. I was eating 80 or more grams of sugar per day. Around 200g carbs but it would vary. Some days I would eat more fat

[@jumproper8990]

Layne for president!

[@fsync]

loved it! Although this one should've been in What the Fitness category :) Keep 'em coming Dr. Layne.

[@Laf631]

Appreciate you cutting through the double speak! It's ridiculous how these experts will say something that can be confused, because they both want to say the controversial thing and they want the ability to claim that you misunderstood them.

[@woundedsoldier1766]

Great debunk

[@elleregarde93]

Great video. Thankyou ❤

[@milosrackovic4046]

I love how both of u promote your shiat together, him his own book, u your own app, both of which brings u loads of money. Anyways much love

[@algon1986]

Great vid Doc!!

[@justinbonfinimusic]

Such an amazing breakdown here, Layne!!

[@TheYangoable]

Lane for the win, go get em

[@mateuszc70]

Yes, good informative as usual Layne

[@patrickwendling6759]

Years ago I did no carb diet.. less then 50 carbs a day,, lost ton of overall weight,, went from 215 to 170lbs in 6 months,, however I had no muscle and no energy either,, I was thin but didn't look good, i had no physique,, fast foward now I learned 45% protein 40% carbs & 15% fat give or take works best for me. 💪🏽💪🏽

[@jzirani]

video liked and comment added, curious to see if we're going to debunk the laws of thermodynamics or if CICO prevails once again

[@kellicardaras2805]

Excellent information as usual!

[@heathmahaffey2342]

There’s not much if any money in honesty…..but tell people what they want to hear and watch it rain!

[@VerySeriousUser]

Around 6:30 you mentioned they have proved it's not about what you eat, but the amount (in calories) because they tested different high-carb and low-carb diets. Could you give us references? I am curious at the macro distributions as I keep seeing studies where they consider diets with carb intake being

[@DMRYeti]

Fantastic review!

[@traviskruger2263]

Thanks Layne

[@jeffreymagedanz8130]

I'd love to see more videos like this. It's good to see refutation not just of the clowns, but also of the claims that are likely to be taken seriously by more people.

[@jamesburke2465]

“I’m going to bring the receipts”, yet no receipts are attached.

[@colefiegel5847]

Can we get citations in a pinned comment or the video text?

[@lukeclaydon6670]

Quality as always

[@sxhrgvs]

Another great video. I’m learning a lot from this channel - thanks Layne. I think the sad truth is that a bunch of people are now playing into this narrative about your weight not being your own personal responsibility. It is. It’s that simple. I’d love to sit around all day eating chocolate, crisps/chips and drinking beer. But I can’t. Because I’ll turn into a dumpster fire. And so I don’t. I decide not to and I take accountability for that. Is it hard. Sure. I don’t find exercising hard but, as Layne said, it’s effective at the margins. But I do find diet hard. Very hard. But I still try to keep that under control, and for sure I know it’s responsibility to do that ffs. Bottom line is that if you don’t look after your diet then you’re going downhill. The other more worrying thing is that things like this remind you that it’s hard to know who to trust on any topic. I would have trusted some guy from Harvard because he’s from Harvard. Apparently that would be wrong.

[@muntster]

You are right that the narrative that attempts to remove personal responsibility with respect to bodyweight is catching on for a lot of people. At its extremes, it goes into some pretty crazy claims and solutions. While I can acknowledge that most people do not become obese and unhealthy on purpose they seem to disregard the ability of someone taking personal responsibility for their health by intentionally improving it through lifestyle changes, weight loss, diet, and exercise.

[@Anusdeur]

Awesome post👏👏👏🙏🙏🙏

[@richarddufresne2683]

Another great video, merci ! 🙂

[@bb.buchanan]

Lost 25kg/55lbs in around 5.5 months last year running an (admittedly reckless) caloric deficit and doing long distance cardio training on a spin bike (varying from 1500 - 3500kcal burned per day on training days). From some rough calculations, I rode over 3000km during that time - ate all manner of carbs including skittles, rice and bread to fuel the cardio sessions. The weight loss occurred week to week, month to month in what I would estimate to be a >85% accuracy with how I had planned it out/was tracking it. I managed this by measuring every single calorie that went in my mouth (weighing my food, reading labels and making mental notes of what I had consumed etc) and using a Polar H10 HR monitor to track calories burned during training sessions. People that say it isn't calories are either not counting calories correctly, lying to themselves, are weak minded and looking for something "beyond their control" to blame their failures on or can't do elementary math (or a combination of the above). Weight loss IS basic math and the rest is up to physics. The laws that govern the process are greater than (and impartial to) how you or I or anyone "feels" about it. If your TDEE is greater than your daily caloric intake (no matter what food it is that you're eating), your body WILL burn fat to make up the difference. Anyone that says anything other than CICO regarding fat loss (hormones, genetics, pharmaceuticals etc ) is full of shit, plain and simple.

[@fujzokretencina7536]

You got it wrong. HEALTH is not math. And why you managed to lose weight, who knows what will be the toll on your health because of that (if I am assuming you did not eat healthy nutritional food). The point is to lose fat not weight. To give you an example , I weigh 73 kg and I gained 2kg just because I added muscle mass. Think about it

[@jeremylesaulnier8756]

For the algorithm. I think we should push for putting “Randomized human control trials” into everyday vernacular

[@mattypmcg8271]

wowee awesome work!

[@51MFit]

Great! As always.

[@1996sarvesh]

Day 106 of asking for a video on seed oils :(

[@mcfarvo]

Carb-insulin model is a joke, how do these insulin-resistant or deficient diabetics get/stay obese af?!?!?

[@Magic_beans_]

4:47 Isn’t that how science is supposed to work though? If the model doesn’t stand up to testing, you either reject the model or refine it.

[@ankurupadhyay280]

Love your educational videos

[@romanianrambo]

So cardio does or doesn't have an 'afterburn' affect? 🤔

[@frankochoa7574]

I sent you an Instagram DM as soon as I saw this article come out. I was praying that you would categorically refute his BS!

[@noramuller6334]

i read pontzer after anorexia. i know that a more "active" women needs 2450calories and it helped me . i eat i every day and only got 3 kilo since. i am 174cm and i am active . i had a few injuries. so waht is rtrue?

[@NuthinGoodEverHappensAt4AM]

Can you make a video about sodium intake and or salt? I’m on a diet plan that my doctor advised which eliminates salt but I’m learning about the negative effects this has on my muscles. Can you talk about this? Please?

[@angelsjoker8190]

You think you have it hard with those macro nutrition hypotheses¿ The last 24h I've been dealing with people claiming energy balance is not what makes you gain or lose weight to begin with.

[@garywilliamscornwall]

Emotion has no place in science 🤷‍♂️ no matter the result.

[@vanyel_etc8695]

It most certainly has a place in science, as it is just part of human behaviour. Do you want scientists to not be passionate, to not love what they do, to not believe in what they study? No, of course you don't. If they're wrong, they'll be proven wrong, and they'll have to deal with the ensuing emotions. Data doesn't care about our feelings, but it doesn't mean there's no place for feelings. I mean we're literally on the yt channel of a guy who gets frustrated while debunking bad science BECAUSE he's passionate.

[@garywilliamscornwall]

@@vanyel_etc8695 apologies, I should of said, emotion has no place in the scientific testing and the data outcome. Obviously the emotion to evan have a question in the first place, and I agree with your opinion about after the a result is found.

[@calvinwesthovens3509]

Hey Layne, what kind of mic are you using??

[@pandafox12]

To be charitable, it is easier for me to sustain a calorie deficit with more fat/protein relative to carbs because I stay satiated longer.

[@Melesniannon]

I try to consciously control my NEAT by fidgeting every time I watch a biolayne video where NEAT is mentioned. If you posted more videos, I'd lose more weight :P.

[@dialamark7863]

Thank you so much x

[@Michaah]

layne, please consider using ethical clickbait titles, like Veritassium pointed out in one of his videos. It gives you so much more reach and I hope it makes you reach the people who need it the most. Edit: 12:45 layne they even measure the weight of participants since they expressed the energy expenditure as Kcal per KG of bodyweight, but I guess we can't be right since we are not a reseacher at harvard

[@strikefirststrikehard780]

Saw one keto gal say this piece was proof the establishment was catching up to science lol🤦🏻‍♂️

[@riaan555]

You should make a what the fitness watching your old videos lol I would like to see if you agree with your old self on stuff

[@burtnation1357]

Make a vid on v shred bruv

[@ToddSkelton]

Regarding your GLP-1 memetic statement. There is a new kid on the block, tirzepatide. It's not approved for weightloss yet, but it has had a major trial on weightloss. It performed even better than semaglutide. It resulted in an astonishing 22% (52 lbs) average weightloss in obese people. It's already approved for T2D under Mounjaro. We are going to have the obesity situation solved soon.

[@kathleengempel5814]

Not soon enough with the cost and availability issues.

[@delanaveirs3411]

I’ve lost weight throughout my life adopting different diets, not even always counting calories but by eliminating food groups, limiting my alcohol & eating out consumption work pretty well. I was a vegetarian for 30 years who lost, gained & lost weight but eating meat & as Ive gotten older added in meat & have lost, gained & lost weight again mostly by decreasing high fat foods like restaurant foods, less snacks, dessert & alcohol. If I eat out, only eat half, if I eat fast food I pay attention to the nutrition label, swap out my treats with frozen chocolate bananas, fudge pops, nuts, rice crackers, fruit. If I’m really craving say a donut from the box my BF bought I may allow for one or a piece of one or eat a treat with less fat or more nutrients.

[@matemenyhard4936]

Bammmmmm👊🏻 #Layneforlife

[@fransinigiraldo4695]

Love that semiglutides are now going to refute this insulin resistance bs model. Let’s see how they move that goal post. Thanks, Layne, for your wisdom.

[@Number69]

Could link article later but think it was June issue Obesity (journal) had similar detsruction of insulin model straw manning ebm. If they thought insulin model waa strong why straw man and misrepresent ebm?

[@zigmundotto3254]

Layno!

[@kjlovescoffee]

What annoys me most about proponents of the carb/insulin model is how fucking insincere they are. As if anyone sits around eating dry white bread or dry scooping white rice. My PB sandwich last night - two slices of supermarket white bread, butter thinly spread, one serving of PB as per the instructions - weighed and tracked, totalled 45kcal from protein, 143 kcal from carbs, and 257 kcal FROM FAT. More than half the calories are from fat. Hey, guess what happen if I chuck the bread, take a spoon and just eat PB straight from the jar? I get fat. Pretty fucking reliable way to gain wait, that one.

[@BornToRun.]

Terrific msg

[@dalin6275]

Low carb has worked wonders for me. I have patients who do very well on various diets. The similarities usually are decreasing calories by cutting the sugar and refined carbs. It’s not an either or…doing both works really well and has for a lot of people.

[@tofu-munchingCoalition.ofChaos]

Energy balance is all you have to do. But that does not tell you how you can maintain that and with given amount of willpower. Satiation is the key. I overate on the "whole food Bavarian cuisine". Not sugary and not full of refined carbs. But the food is super palatable and not satiating per kcal. I think you can make nearly everything hyper palatable. And I think that's the issue. Now I'm more on a mostly wfpd quite high protein and I tend to undereat now. I use strategies to stimulate eating when I'm not eating enough. It's very delicious but portion sizes are large and fiber and protein makes you so full. I'm eating now more refined carbs (starch and sugar for cooking for example) than before. I know someone on a more junk food diet which was lean a long time (used will power to control calories). But that changed in the long term. I'm not surprised because his diet is just not nutritionally adequate. So energy balance is all you need to archive. But the will power necessary to do that depends on your diet. Not nutritionally adequate diets make it difficult or impossible to maintain energy balance long term (the body wants enough nutrients and it either makes it impossible to resist or decays). And satiation vs. palatability is important. The people decreasing refined carbs and sugar were probably on a "standard junk food diet". That correlates well with hyperpalatable foods there. But on a different hyperpalatable diet other things might be the issue (like in my case it was certainly fatty sauces, cheese, ...).

[@geoffhamann8844]

Layne, I'd like to hear your thoughts on Peter Attia's TED talk where he seems to espouse the same sort of nonsense about energy expenditure and the cause of obesity.

[@biolayne1]

That is likely an old video

[@nightryder21]

Calories and pounds. Both units of measurement. Fat and Carbs are different sources of calories. Feathers and bricks are different sources of weight (pound). 100 cal of carb is the same 100 cal of fat as far as weight lose goes. 100lbs of feathers is the same as 100lbs of bricks.

[@fizzimajig]

I always get this guy confused with Dr. Robert Lustig, who is also not a big fan of carbs.

[@kaisuminski6958]

Also foods that score low on glycemic indexes can score poorly on satiety indexes, like nuts and other fatty foods. The most satiating foods are mostly carb sources, again directly refuting his claims.

[@abvmoose87]

One of the most solid guys on the interwebs. I trust him more than myself. Don’t think, just sub to this man’s channel.

[@benpalocko]

Do any of these people ever post public responses to Layne or is he 247 - 0 in the ring? 🥊🥴

[@Kalman_Gainz]

is it possible / practical to reduce body fat % while eating in a caloric surplus? As in you gain weight due to caloric surplus, but you gain relatively much more lean mass than fat mass.

[@Proatcod10]

Happens every time with new lifters

[@karinbowen9966]

excellent

[@GregariousAntithesis]

You obviously never pay attention to what is in most peoples shopping carts, gallons of soda pop, processed garbage consisting of largely high glycemic carbs and fat. You dont see a cart full of vegetables and meat.

[@miloice74]

One can be exercising with intend of surplus calories. It's call bulking

[@aeiouaeiou4994]

And how your CICO model explains the epidemic of obesity in the US?

[@zachbyars5778]

If you could prove (with data) that the conservation on energy didn't hold in a system, it would be a really, really big deal. Nobel prize winning type research. I don't think people understand how much of science uses this principle.

[@flexlikeag]

If it can't be simply explained then its not simply understood.

[@lmdfx]

For the mighty algorithm

[@RMILLSMMA]

Just commenting for the algorithm. 👍🏻

[@Radjehuty]

It'd be nice if psychology was used for good rather than evil. I'm pretty sure Dr. Ludwig knows exactly how obesity works but is instead using people's fragile egos against them to sell his story. Instead, I wish more focus was brought to REAL issues like mental health and its links to obesity. We live in a world that is rapidly more and more stressful every generation. Teen suicides are through the roof when compared to even just 20 years ago. We're surrounded by super delicious food that's very cheap and accessible anywhere even if you didn't want to leave your home or couch. I think we all know someone close to us that uses food as a coping mechanism for a stressful life. I know I personally love the idea of running through a drive through after getting out at work at midnight to unwind but some people take this to an extreme to cope with any anxiety at all. We might not have evidence that food itself is addictive, but ANYTHING can be addictive...video games are a prime example. It's not surprising to me that obesity rates go up the more and more convenient the world becomes while at the same time there's more and more pressures to become successful in life. I guess it's just easier to tell people it's not their fault and they have no control unless they purchase their products.

[@mikebucur8461]

Dr Fung says that patients who are prescribed insulin cannot lose weight and they all gain weight on average. Maybe you could address that arguement.

[@biolayne1]

Much of the weight T1D gain is lean mass dude

[@dc100dc100]

11:30 dude is appealing to the Fat Acceptance movement. Don’t go down that rabbit hole.. it’s toxic.

[@timboha8191]

I wish these insulin model guys would just look at cyclists or other endurance athletes. On big days I could consume up to 1000g of pure sugar on top of normal food and actually loose weight on a multi day event. By their logic I should be grossly obese and diabetic.

[@jesusgarza8846]

For the algorithm!!!