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On Instagram this week, I was repeatedly sent an interview between Jason Fung and Tom Bilyeu on the Impact Theory podcast, asking for my opinions on it.
The title of the podcast (or caption, on Instagram) was "Why Cutting Calories Won't Help You Lose Weight" and I felt compelled to make a video response.
The thing is, lots and lots of people get great results with low carb and intermittent fasting diets (yay, I am happy for anyone who is happy, of course) but at what point do you draw a line between someone being a proponent of a diet that gets good results and some of the information they present being misleading?
For example, weight loss success rates in the long-term are notoriously low, but Jason Fung conflates energy balance with calorie counting (not the same thing) and implies that regulating insulin will overcome this issue.
... but adherence rates on low carb diets are not significantly better and adherence rates on intermittent fasting protocols are not significantly better. Neither of these reliably result in more significant weight loss than alternative plans (they do in some studies but don't in others).
Jason Fung cites examples to prove his point that calorie counting does not work, yet some of these studies are not about calorie counting at all, and he seems to not acknowledge the body of literature showing dietary self-monitoring can help weight loss outcomes, and even weight loss maintenance success rates.
He implies that metabolic downregulation is so sudden and so pronounced that it stops weight loss, despite the fact research studies examining metabolic adaptation study participants post weight loss. Metabolic adaptation and metabolic downregulation occur in response to reducing your calorie intake (or obtaining a negative energy deficit through exercise) but somewhat in tandem with weight loss, not at the expense of weight loss.
I am all for people finding things that work for them, and offer much support to people who like low carb and intemittent fasting diets (I do as well, although not to everyone) but that shouldn't be a free pass to misrepresent research and cause confusion about what 'calories in vs calories out' actually is, the underlying mechanism which is unavoidable (unfortunately).
There are many more examples I wanted to discuss but this video was already getting much longer than usual, feel free to ask questions if you would like. :)
References:
- Low-Fat Dietary Pattern and Weight Change Over 7 Years The Women’s Health Initiative Dietary Modification Trial
- Self-Monitoring May Be Necessary for Successful Weight Control
- Log Often, Lose More: Electronic Dietary Self-Monitoring for Weight Loss
- The role of self-monitoring in the maintenance of weight loss success
- Self-Monitoring in Weight Loss: A Systematic Review of the Literature
- The challenge of keeping it off, a descriptive systematic review of high-quality, follow-up studies of obesity treatments
- Long-term weight-loss maintenance: a meta-analysis of US studies
- Comparison of the Atkins, Ornish, Weight Watchers, and Zone Diets for Weight Loss and Heart Disease Risk Reduction. A Randomized Trial
- Effect of intermittent compared to continuous energy restriction on weight loss and weight maintenance after 12 months in healthy overweight or obese adults
- Metabolic adaptation to caloric restriction and subsequent refeeding: the Minnesota Starvation Experiment revisited
- No consistent evidence of a disproportionately low resting energy expenditure in long-term successful weight-loss maintainers
- Physiological responses to slimming
- Low-carbohydrate diets for overweight and obesity: a systematic review of the systematic reviews
- Intermittent fasting and weight loss. Systematic review
- Intermittent versus continuous energy restriction on weight loss and cardiometabolic outcomes: a systematic review and meta-analysis of randomized controlled trials
- Effectiveness of Intermittent Fasting and Time-Restricted Feeding Compared to Continuous Energy Restriction for Weight Loss