Why You Shouldn't Eat Clean: How To Lose Fat More Effectively

[@JeffNippard]

Like most people, when I first got into fitness, it seemed everywhere I turned all I would hear was that I needed to eat cleaner (and cleaner, and cleaner) if I wanted better results. Wanting to be the best version of myself that I could be, I followed this advice for years, obsessing over eating meals at "exactly" the right time and with the "perfect" combination of foods. I started to avoid going out with friends because I might "miss a meal" and even missed out on many special occasions because of my diet. Over the last decade or so, with all the learning I have done, I've come to realize that most of this was totally unnecessary and likely holding me back in many ways. Hopefully this video will shed some light on a science-based approach to dieting that will help some of you get on a more balanced and sustainable track. As always, feel free to let me know what you think in the comments! Peace!

[@YT-pk4zg]

It's hard sticking with clean eating, it's kinda stressful if you do it for a long time.

[@veraekritzinger1532]

So cute that you add Stephanie in your videos! You two are very alike!

[@veraekritzinger1532]

Love your work!

[@SomeKidFromBritain]

mate please do a video on how to best train the heart and cardiovascular systems. not everything is about bodybuilding

[@Wolf-es1el]

Yeah i was always confused why clean eating is better even if they have the same macros as other food

[@PloopPlab]

I don’t like having like small portions of junk food because I can’t stop eating them once I eat one, so that’s way I just cut them out completely

[@leonardo9259]

Yeah, same

[@hannam1967]

I used to be like this too. I cut out junk food for a while and then reintroduced it after a while when I had developed a bit of a better relationship with food in general.

[@christineschmidt1025]

Yes, because sugar is addictive so. the more you eat, the more you crave it~no matter what, refined sugar is toxic.

[@conorm2524]

One way to get around that is to have a roughly 80/20 rule for the week. So one evening with junk food is fine.

[@DaniAnn]

Tip: if you continuously cut these junk foods you’ll always overeat them given the chance since they’re off limits. It’s hard to stop binging, but try incorporating a dessert or treat into your day. This might help you stop binging on these foods since you can have it every day.

[@Filiplego1]

Finally, someone who doesn't want me to eat ice cubes and air.

[@thatchicksavage3165]

😂😂😂😂😂

[@30DayHubby]

🤗🤗🥰🥰🥰🥰🥰🥰

[@Arthurmotovlogs]

Yeah, but If you do, youre gonna achieve the results you want 🤷

[@chosenlight7289]

😭😭😭🤣🤣🤣🤣

[@bree1780]

🤣🤣🤣

[@Garahan]

Jeff: No food is "bad". People in Scotland: (deep frying pizzas and snickers bars and adding french fries to that same pizza) phew that's a relief

[@scottferguson4372]

Good, now I can continue to enjoy my haggis (basically a sheep turned inside out, stuffed inside its own lungs and cooked)

[@gogglessukass7852]

@@scottferguson4372 the artistry!

[@happyalice1850]

Lol this made me laugh so hard😂

[@jamesbarros950]

Nice to know that the Scottish are observing the American county fair diet

[@toreshiminaj5541]

@@jamesbarros950 American Fried chicken has origins pertaining to Scotland.

[@sestrada74she]

i was 450 at the beginning of the year, now I'm 350. I I ate eveything I wanted, but in moderation and always staying 500 calories on a caloric defecit. I did 2 days of cardio and 3 days of strength training and weights. I feel great!!!

[@Zach-ik3hi]

Great job!

[@dark_magician_sdy]

Get it primo!!!

[@zackerycoutinho7442]

Good job bro

[@ikanmasin]

How tall are you?

[@sestrada74she]

@@ikanmasin 5' 5" short

[@micahdesilva1685]

"If you tried to eat clean according to everybody's definition, you'd have an empty plate." Intermittent fasters: yes 😈

[@themacandcheese2240]

😂😂😭

[@terrancewright3358]

🤣🤣👀👀

[@shanmccookie3604]

Right?

[@JennaT2407]

Water fasters: hELl yEaH

[@josecarlosxyz]

Lol

[@kenGPT]

Clean Eating 1.) 1:07 It has no clear definition. 2.) 2:58 It is needlessly inconvenient. 3.) 3:41 It isn't the best strategy for long-term fat loss. 4.) 5:19 It can lead to eating disorders. 5.) 6:33 It can be unhealthy. (6.) 7:41 Recommended not focusing the exclusion of bad foods, but focus on nutrient-dense foods in your diet.

[@TheAdamk12]

Ken R saving us time. Comment champ.

[@ggnick1695]

Thank you so much

[@MrSOS...]

What is a good caloric deficit recommendation??

[@TheAdamk12]

@@MrSOS... 300-500 calories a day off of your TDEE

[@MrSOS...]

@@TheAdamk12 thanks! Whats tdee?

[@komeek]

I like to follow Arnold Schwarzenegger's theory, "you have to shock the body" maybe a 1500 calorie meal here and there, little meth or cocaine and an oreo or two won't kill you just as long as your eating your chicken, rice and broccoli

[@Lipstickfreak305]

🤣

[@renzo7503]

That cocaine will have you shedding fat like crazy!!! LOL

[@nightcedargarden]

Once in a while do some thc and 1500 calories might increase to 2500. Save them for cheat days lol.

[@lisakaye3919]

I blame the school system for these comments 🙄

[@Xx5thofHennyxX]

@@lisakaye3919 So you missed the joke in his comment........

[@firefoxuser2557]

What I found in my 26kg weight loss (last 2 years, 12 of which were in the last 3 months) journey was replacing high calorie density foods, with higher volume of small calorie dense foods. So instead of eating a wrap, I would eat veggies and rice. End of the day our stomach cares mostly about volume of food eaten, rather than calories. Satisfy yourself with more food (less calories).

[@r-pupz7032]

Yeah this was my trick too! You can even take fibre supplements but that isn't necessary imo, just focus on bulky foods that really fill you up 🥰

[@brlamb5]

This 👍❤ A couple servings of oatmeal and fruit everyday seriously helps me control appetite, not because they are whole foods, but because they are filling and delicious!

[@clemens1993]

Thats not necessarily correct. Drink freshly made, high-quality veggie juices and you are full all day, even though you only drink 1.000 kcal a day.

[@WaterFAK]

The stomach doesn't necessarily care about the volume, because even though i was full at the point where i couldn't move, i was in a caloric deficit, and my body felt it, my workouts weren't the same, and at the end of the day You 'feel' when your body burns fat.

[@simonhicken3892]

yeah that's what i was thinking, but i am so uncreative. Got any tips for what i can eat for dinner, high protein, low calories?

[@rhiannasinead4195]

As someone with an eating disorder, I can confidently say that you're helping me slowly change the way I'm viewing food, thank you.

[@esthermirandalima]

I hope you get better soon ❤️

[@19NinetyUK]

Good on you, never give up

[@TheGrandy444]

Hoping for a good recovery for you

[@nickcabrera3087]

Oh nah nah, whats my name?

[@Dude-cf8hb]

Has Recovery been OK?

[@ThirdEyeTyrone]

You can loose weight eating candy 3 meals a day. However, There’s more to health than loosing fat. High Cholesterol, blood pressure, and diabetes are very real.

[@oof9701]

I totally agree. I know so many people that literally drink sugary coffee 3 times a day. Which will suppress their appetite so they eat small amounts and appear skinny. While their health is horrible.

[@ThirdEyeTyrone]

@One Blue Boi what? Lmao

[@ThirdEyeTyrone]

@One Blue Boi linked and caused are obviously two different things. You can be underweight and still have all three ailments due to poor diet choices. I know plenty of ppl like that personally.

[@ThirdEyeTyrone]

@One Blue Boi this is correct.

[@rodrigodavalos3072]

Not true at all. Meal frequency is not that important lmao

[@janewang4242]

I did clean eating with intermittent fasting but fell sick right after I started weights training with a trainer, then I realised how important it is to eat enough nutritions to support my workouts and muscle growth…after eating and sleeping more, I felt so much better and stronger! The only thing I am cutting is alcohol (never liked desserts and deep fried food).

[@pintbreaker9570]

You can eat clean and can get enough Nutrients for Fitness, even weight training, it just depends on how much variety you eat. Potatoes are highly Nutrious, Oatmeal, Brown Rice, evry damn Vegetable 😄, Meat especially Fatty Meat, Fruits ind evry Form and Shape. Healthy Guts are key for the whole body to be healthy for a long time. I'm 42 I stopped eating highly processed foods for 10 years now, we'll not stopped entirely, sometimes I treat myself. The rest of my diet is "clean". My blood works are perfect, I can exercise, I'm healthy, in fact healthier than before. But and that's a big but, it's different for everyone I think, what works for me might not work for someone else. But undeniable, higy processed foods are catastrophic for our body's, if it's our main diet. Even if it works for a couple of years even a couple of decades, we'll pay the price later on in Form of cancer and other really nasty diseases. Oh and you had a good point there, good sleep is so essential, you can eat healthy, if your body don't get enough rest all the hethy food will do nothing.

[@janewang4242]

@@pintbreaker9570 previously I was really not eating enough haha.. you know lots of gals r just constantly in deficit. Your diet sounds perfect and doing the almost the same now!

[@systemofadown945]

I think its bad when you are eating heavily processed foods daily, that isnt healthy even if you are within your calories...

[@christianfarmer]

​@pintbreaker9570 did you even listen to this episode?

[@rylandsaige7787]

My life has improved 1000% learning that potatoes aren’t bad for you 😭😭😭

[@okand7130]

@Morelli some people seem to think that eating fruit is bad for you to simply because it has sugar, ignoring the fact it's natural sugar that isn't hard to digest

[@vannchansenany10d32]

Politics you think people get obese from eating watermelon strawberries etc?

[@rickymay6540]

And bread!!

[@beez2673]

@Politics You got bodied bro, delete this comment

[@YousufS16]

Morelli You can’t say fruit has no calories, eg: a banana, has over 100 calories.

[@amadeuspoptart5719]

Jeff you can’t just spend 8 minutes spitting straight fax and then throw in “eXcEpT KiWiS” 😂😂

[@petarpetrov4535]

i was gonna go to sleep and now i have to watch his videos about kiwis... great

[@ianthesage-finance]

LMAO

[@jamieglynn2104]

I lost it 😂😂😂😂

[@thefemininesideoflife1014]

I thought I heard that haha

[@sabrinacamargo25]

Lmaooo

[@Ya.yc8]

Bottom line: balance is key to everything in life.

[@drveg6579]

No, not really man

[@JC-wh6gy]

@@drveg6579 so you believe in imbalances?

[@kellyemunah28]

Thanos entered the chat

[@drveg6579]

@@JC-wh6gy Yeah, time to balance drugs

[@fightfannerd2078]

@@kellyemunah28 lol

[@patrickgono6043]

Great video! I tracked my nutritional values for a couple of months. It worked fine as long as I was cooking all my meals. But when I went out a couple of times, attended dinner parties, ordered takeaway etc., it was quite difficult to accurately assess how many calories I had that day. Not to mention, this fixation on tracking every last bite was kind of unhealthy, mentally. I didn't set out to follow it religiously, and yet, I felt bad any time my caloric intake was higher than my goal, or when I was not able to put in my numbers (i.e. on vacation eating out / sharing meals). Instead, I finally decided to ditch all this and simply skip breakfast. Breakfast used to be the same thing for me - muesli with raisins and milk. I had a bowl every single morning. Some 500 calories in total. These days I don't track anything, and make absolutely zero effort to eat healthy. I just have a big lunch of whatever I feel like, and usually a smaller dinner, and that's it for most days. I lost 8 kg or so, and then stayed at a constant weight for years. These last months I started having breakfast some days (and more cake than I used to have before), and I can see the kilograms slowly coming back. I think I will simply make a conscious effort to not have cake for breakfast 4 times a week, haha. Anyway, thanks for the content!

[@kimberlycarrigan8824]

It's easier to count calories when I eat out because they list the calories.

[@MrSherhi]

Well this has been working for me for maybe 15 years, no wonder because it's basically 2 meals a day and most likely in a 6 to 8 hours long window which means a pretty long intermittent fasting. It goes down the hill the minute you start eating more meals because you are used to way bigger but fewer meals...for me it failed when kids came along and you want them to eat all meals because they need it.

[@potbellyfatguyfromnewyorkcity]

muesli is terrible. starchy refined carbs with dried fruit. better you had just an apple to open the day...or a single low glycemic food like blueberry serving

[@apr0vchr_819]

CONCLUSION: you can eat ANYTHING , but not Everything.

[@aestheticdecadence]

if you're on steroids like Jeff, yeah

[@StirFry-Tiger]

@@aestheticdecadence Well he needs to bump his game if he's cycling. Looks so small in this video.

[@TheBaconBasket1]

You can eat anything, but dont eat scavengers.

[@aestheticdecadence]

@@StirFry-Tiger He doesn't need to bump anything, he looks good. He is just misleading the part of the audience that is clueless about PEDs.

[@shahidkarim9910]

@@aestheticdecadence but google says he’s natural tho

[@ronmcgee7286]

Eat clean and cheat occasionally. When you get into your late 40's and beyond, you'll realize your health is more important than your appearance.

[@Mz.M.2757]

At 48 I will buy this.

[@respectedmastermind]

I realized it at 24 bro

[@liasmettler2996]

including mental health.

[@averageazn4762]

And you can have/do both. I'm hitting 42 and still going strong.

[@kats3770]

True ! I realized that since I was 12yo when I was diagnosed with cancer. I read books about how healthy food and fasting can cure anything. I try to stick to healthy options and avoid processed food because I can't put something in my body without knowing what's in it. If I want something fatty I'd rather make it myself. I relapsed twice but now it's been 4 years that's I'm completely cancer free and happy :)

[@C-qc657]

Dr Greg will respond to this video and use it to promote his cookbook I can already see it 😂

[@AdarshKumar-is1ku]

I'm 99.5% sure that he will

[@Wolf-es1el]

Fax was thinking the same thing

[@alexkoch14]

Our doc is about to have a field day

[@raimondsblujus4527]

He might, but his way of eating has given me a good and great way of eating daily without suffering for my weight loss journey. By watching his videos about food and Jeff's about workout, I'm 66 pounds down since March.

[@livintolearn7053]

Hey! You stole my comment!

[@TheBaumcm]

Best advice I’ve ever heard is what works is whatever you can stick with long term. My husband and I dropped almost 150 pounds between the two of us and live away from our families. We aren’t posting regular pics on social either so people were surprised to see us. The inevitable question is “did you do X?” or “how strict was your diet?” and they’re always surprised to hear that we changed nothing but the proportions. We also added in activity but only at the rate of what our bodies were capable of, as we took off the extra weight. I look at my calorie burn as my budget. I don’t see food as good or bad but rather as whether it is worth it. Will it satisfy a craving and still allow me to hit my protein requirements or am I going to want more because it’s not quite scratching the itch? The truth is, we knew we’d never stick to it if we were too strict. We tracked calories for portion control (we were eating way too much) and macros but never denied ourselves anything. We eat dessert every night, cheesecake, cookies, ice cream, because you won’t get any more out of life stressing over what you are eating constantly. Stress increases cortisol which holds fat coincidentally.

[@MorningExerciseFi]

And remember folks: If your new diet makes you insane, hate food, hate yourself, fight with your family, or whatever, then it really isn't a good diet. Often times, you can make small changes to your regular food choices that add up over time (cut out a few grams of sugar here, add a few grams of fiber and protein there, etc). Make small, calculated changes. The best diet is one that you can actually sustain and feel healthy. Likewise, as Jeff said before, the best exercise regime is the one that you enjoy and are more likely to stick with.

[@Quoxozist]

If your diet makes you "insane, hate food, hate yourself, fight with your family", then you are probably either a manchild with no willpower or have mental health issues, and so you should grow up and learn some self control or seek professional help. Don't blame not being able to eat junk food for your poor interpersonal skills, complete lack of self control/taking your feelings out on others, and/or mental health issues.

[@MorningExerciseFi]

@@Quoxozist No, some people who are naive about nutrition put themselves on impossible diets. Key word being impossible. That's what I'm referring to. Some people try to quit carbs when they love carbs--or they try to quit eating meat when they love meat. Those diets are destined to fail, and people don't realize that they can make smaller, smarter incremental changes to their diet over time rather than drastic ones. You can have all the willpower in the world, but it's impossible to quit eating all fat or all carbs. You can even die if your diet is designed poorly enough. Look up protein poising (rabbit starvation) for an example of this type of bad diet.

[@letom.359]

👌👌👌👌👌

[@masteryoda1258]

I hear that stupid statement pretty often. Judging by your statement if I eat Twinkie’s and Big Macs everyday consistently then that’s good right? I can “stick to it”. And if I exercise by punching a brick every day then that’s good too right? Because I’m sticking to it... I wonder why people are so dumb these days. Smh.

[@gabrielepirovano3529]

I love my 500kcal deficit, 20 min run and 8k steps/day I tried almost any diet on this planet and I swear by the simplest of them, a little deficit The perfect fat loss diet makes you feel a bit hungry but not craving for any food

[@kagenotatsumaki]

On the point of people missing out in life because they can't eat what's on the menu, I read an amazing quote recently: "What you eat today doesn't matter. What you eat this month, does."

[@MrBingo-rv4mk]

What...

[@thejourney9415]

I think it means you're allowed to have a cheat day every once and a while?

[@ownerofshop844]

I get the picture but this is such a strangely worded quote lol

[@JoshOnGuitar]

@@TwinkieReid It's the fact that a caloric deficit over a given period of time is what will result in weight loss. It helps me not to take each day 100% seriously and still see the results I want.

[@gamzaify]

So you're saying that if I binge eat today on Junk food it doesn't matter. I think it does as it can easily set a precedent

[@TeamBlitzball]

Summary of video: Strict, ‘clean’ diets are difficult to maintain. People struggle with consistency. Because of this inconsistency, people can share similar fat loss success whilst including foods considered ‘bad’ by many. The ‘dose’ of the ‘bad’ foods is the most important contributor to unhealthy diets. These foods are okay in moderation, so long as they do not dominate the diet.

[@TuringMachine001]

Also you can miss some important nutrients if you eliminate entire food groups and you won't be able to eat what everyone is eating in some social occasions.

[@a_woman_who_loves_to_lift]

Thank you so much for your brief summary. Even though I watched the video in its entirety, your summary cemented the main points for me.

[@cuervowebdesign9356]

Hey! Someone who didn't completely miss the point! Awesome.

[@josearanda8698]

@Grommet No. 1. There is no universal agreed definition of "clean eating". 2. Most of your diet should consist of whole, non processed foods. 3. Allow yourself to indulge yourself as long as is not often and within your caloric deficit intake if you are trying to lose weight.

[@eppiechan5673]

So true! *Difficult to maintain* & *struggling* . At times, food cravings for those "unclean" snacks or fast foods break out. When things reach an extreme, they can only move to the opposite direction. Suppose don't push oneself so intensely. 🙄

[@ahbeng888]

This works to a degree. For me as a recovering type 2 diabetic, carbs like bread (even what are considered to be “healthy” breads) are treat items and not to be eaten on a regular basis because I know what impact they have on my blood glucose and insulin levels. Eating clean helps to moderate that to a great degree. I don’t eliminate it entirely from my life, but it becomes something to have on the odd occasion rather than an everyday food item.

[@donsantiago1]

He definitely misses the point. Clean eating is not about losing weight, is about metabolic disorder. Some people, at a certain age, could eat whatever and they would look athletic no matter what. Other’s rating the dame would be fat, until they exercise and eat clean. Them they would get to normal weight, by rating properly. If the persons with the type of metabolism that might eat whatever begin to eat clean, then they probably turn into champions, like someone that’s not on PED and has amazing body, perhaps the Liver King or Sofia Vergara.

[@jamessanders145]

Are you doing IF and Low carb? if you aren't look into Jason Fung, you can revert your fasting insulin and fasting glucose levels down to non diabetic levels.

[@ahbeng888]

@@jamessanders145, I’m not strictly following IF (my nightly fast now is around 10-12 hours) but I am on a relatively low carb diet (around 20-25% of my total caloric intake) now compared to before. Four months have passed and it’s effectively reversed my bad liver function and fasting glucose levels back to high normal levels.

[@MissyBelleSYD]

He’s too young to have personally experienced chronic health issues yet. So to him, a calorie is still a calorie. This is correct for fat loss. It is completely incorrect for long-term health.

[@potbellyfatguyfromnewyorkcity]

i eat 50% of a candy bar or such item DAILY. thats about 100 or 150 calories or so, does not affect me negatively! works so well

[@cattwood7186]

"the best diet is the one you can stick to" whoever said that

[@nirmalbabu9570]

Given it isn't slowing killing you

[@nirmalbabu9570]

@@zigyzig3348 eating chicken broccoli and rice wont kill u slowly, but who wants to eat chicken broccoli and rice 6 times a day

[@DarkGainz93]

Nirmal Babu I think your missing the point

[@IvanM272]

@@nirmalbabu9570 Maybe is not going to kill your body, but RIP your mind. There is no reason to miss some good stuff once in a while.

[@wondering141]

Stan Efferding

[@macktheripper7454]

Jeff’s editing close to Oscar worthy 👏👏

[@jinxluvver3909]

That makes no sense

[@RockUmagic]

Jeff’s editor: 👁👄👁

[@GOD999MODE]

I don't think your man edits anything. His camera guy probably does it all. It's easier to pay someone a salary once your channel gets big enough so you have more time to create content rather than filming and editing yourself (sleepless nights).

[@Jay-we2ek]

Everyone thinks they're the editing criitic these days. Why?

[@professorx4270]

Hello there

[@shayalexander8296]

The problem I’m having with “clean eating” is I deprive myself from the things I love and when I get a taste of something deemed bad I go crazy...like a crackhead

[@memelegacy2047]

😭 happens with me every week , I only go by calories but the cravings get me in the middle of the week everytime 😐

[@schokococoa575]

@@memelegacy2047 literally me rn......and it’s Monday😭

[@memelegacy2047]

@@schokococoa575 it's ok , we have to stick to our diet if we really want our dream body 😢

[@ghanou4522]

You need to not diet and try to eat clean and instead focus on changing your lifestyle and choices. Meaning you can't live your whole life without eating the things you like but you also can't eat processed, fast food or general very high caloric food all the time. The whole thing is to balance your lifestyle by finding healthy foods you really enjoy, and make that the majority of what you eat and then incorporate a part of un healthy foods that Just make you feel good mentally. The whole secret is to actually not live on a diet/cheat endless cycle. Also a general tip coming from someone who's lost 60+ kgs is you dont need to focus as much on foods as you do on moving more in your daily life by incorporating walks, danse, or anything that you enjoy which Will greatly improve your calorie expenditure without you really feeling it. Everything comes from finding balance in what you eat and what you do in the Day.

[@Soneelicious]

Then have a chest meal every week keyword cheat meal

[@dionbridger5944]

This seems to be attacking a straw conception of what clean eating means. Yes different groups have different definitions, protein powder is processed, potatoes are good, you don't have to eat clean 100% of the time, etc. But this doesn't make the concept itself bad, it makes dumb interpretations bad. Eating clean in a nutshell means eating whole foods instead of slop, which is sound advice for people who want to lose weight.

[@iukuify]

I take your points, but, for me excluding added sugars and processed snacks like pringles has helped me a lot because I have issues with being able to stop once I start eating those foods.

[@eannane8712]

but thats not a million limitations it's two, that happen to cover alot of things. I also cut out sugar basically as my main cut and focus on more fish and protein dense food. but cuttingsugars is the best thing you could possibly cut imhom

[@Pinkfrosting962]

Those foods are engineered to make sure you can’t stop. So don’t feel too bad!

[@malomato9355]

@@Wickedtingzz it’s hard to put on weight eating giant meals only a couple times a day. Eat more meals a day trying to eat more and that should help

[@TheCreatorMindSkool]

this.

[@traningday]

Yeah i did eliminated all process sugars they do t help me with hunger and cravings but I do eat ice cream and milk shakes 2 or 3 times a week but you must have you’re metabolism running hot before you start indulging to much.

[@idrankthecat264]

Idk why but I feel like he’s a skinny nerd in a buff body

[@Ardepark]

It's his boyish voice, I think.

[@Bby_syd]

@@Ardepark and the fact that he's scientific

[@zachnunya8749]

He’s def good with spreadsheets

[@ThinkSimply]

@@Bby_syd or trys to sound to be

[@micahcook2408]

That’s the best way to be

[@jackbuaer3828]

Clean eating has the advantage in that it can change your taste buds and that you will prefer healthy food over time. Junk food is designed by food scientists to be addictive, so if you eat it periodically, it's hard to eat it only periodically and only in small amounts.

[@mileyan24]

I think as long as you’re cognizant of what you’re eating your fine, I like ice cream and I like broccoli but I recognize I can have one more frequently than the other to reach all my goals.

[@koreaface]

Well define “junk food” if I make my own fried chicken and fires. I never deigned it to be “addictive” Not saying “food scientists designed junk food (I am guessing you mean fast food chains) to be addictive” I am saying “food scientists designing fast food to be addictive is only a small portion of it.” The Body just releases more dopamine when eating foods with high fats, salt, or sugar, because it’s more flavorful and calorie dense. So, your body things “well this is great more energy consumed in less amount of time let’s have more of this.” I am just trying to educate more on to this topic. -Love, random student

[@jackbuaer3828]

@@koreaface Everything you said is correct. Junk food is a small part of the issue. A variety of home made foods are more addictive than others. No food scientist required. When I used to eat cookies, cake or ice cream, or chicken or beef (I am vegetarian now), I would often keep eating way past the point of hunger satiation. I was always relatively thin and in shape, so weight was never an issue. However, I never liked that overstuffed gluttonous feeling. Moreover, I did not like the feeling of having a lack of control. I have not had that overeating issue in more than a decade due to a change in eating habits. I may get a real dessert (like cheesecake) once every six months or so, but I don't really crave it any longer. I have just become used to a different way of eating, which would not have been possible for me under the Jeff Nippard approach. I am happy and do not feel deprived at all. It may be that I am unique and that my approach would not work for others. My theory has been that eating is a matter of habit. If you're used to McDonalds, you will crave McDonalds. If you're used to eating clean, most greasy fast food will gross you out.

[@koreaface]

Well yeah, if you don’t eat something for a long time and you built up a mental image of what bad food should be... then yeah fast food will taste bad. Just like how a lot of Americans who did not grow up with fermented foods hate it, while I love it. They think “well if it looks this way, and smells this way it will taste bad”

[@HJ-vy9zu]

To me homemade toasts are way more addictive than mcdonald's and which one is closer to junk food then?

[@twiggmister1]

I would add, that 'ballparking' your caloric intake might be more beneficial than calculating every meal. Following the same logical premises of the video. Not to get self hating for going over by some.. or too stressed, or too proud, by going way under, on some certain day or another. You can learn to generalise calorie intake, by learning the calories of different foods. Then with, very easy to get, experience you can learn to ballpark the calories of a meal you want to eat, or (what I would recommend..) the meals you already had today. At the end of the day. Then by that, According to your (changing) goals, you can start to really intuitively know what you 'could' eat today/this months/whatever. And let yourself ebb and flow, for a better long term dietary approach, that will keep you from binging and flacuating intensely through time. Hurting you emotionally and mentally ❤️

[@tamxx4777]

I laughed so hard at the: “Except kiwi’s” part😂😂😂

[@zac4488]

I straight up busted out laughing. So good.

[@mbeaudet2204]

Jeff needs to restock his kiwi shirts. I'd buy one.

[@buildingdevlin3505]

He just out of no where looked right into the camera and legit kinda shocked me lmaoo

[@eastly2009]

My comment is better than urs you dont deserve these likes trash

[@kennyth3boss991]

Henri Seabright imagine being that desesperated to come out of nowhere to state something that no-one cares about😂

[@DesertKid2]

I almost died when he said "there's no magic foods... except kiwis"

[@JazCue90]

Don’t die

[@vincentcronin7130]

Anthony White Yeh Don’t die u dingus

[@bellaboomz]

😂😂😂

[@joegambabambino4277]

Okay, I revived you.

[@jordbertcedillo]

Same

[@farouqaldori8841]

While I do agree with the fact that you shouldn't have a list of 7 foods you're allowed to eat, it's important to know that what you eat can entirely determine how your day will unfold. For me personally, eating "junk" food leads to lower energy levels (or crashes) that make working out a chore and a far less clear mind that makes getting important work done almost impossible. I think there are plenty more aspects to diet than purely fat loss.

[@regford3572]

Agreed

[@outdooraugusta]

I one hundred percent agree

[@Kereck666]

I think the video starts on a false premise: That clean eating means only eating 5 or 6 different foods. What clean eating generally means is simply trying to focus on non-processed foods and minimizing or avoiding very processed ones, and that is actually what he ends promoting at the end of the video. One thing I do agree with him is that some people can get obsessed with eating clean and end up having a very restricted nutrition and deficits of some vitamins and minerals.

[@leothenemesis9925]

This is why i don't trust those KZbinrs on KZbin , any one can google the last research about eating and Fat loss and then starting to accuse people with that , i won't encourage anyone to eat junk food , he mention himself that there's like 0 benefits from them , why i would throw my money on something with low nutritients , trying to make your own junk food , Like home made cookies or homemade Cake , or whtvr eat dark chocolate and keep your dopamine Level Hungry , this is how we go forward , STAY AWAY FROM THE COMFORT ZONE , and while we're all human we will fall but with a mindset that you need to get up fast again , not staying in the loop with it .

[@rogueshay853]

@@leothenemesis9925 no he’s saying people thinks what clean eating is. And they focused on that

[@mrpear7]

Can't believe how long it took me to find intelligent, science-based, proven fitness guides such as yours. Love how you don't just go with the fads and the click-bait. Keep on providing quality research proven info! Thank you!

[@abaddonmorningstar8871]

There's a difference in eating clean and eating food with no nutritional value like rice and steamed broccoli There is no science here except bro science. It's enabling opinion based garbage with no thought process beyond monkey brain desire.

[@fredslayton]

Jeff: Potatoes are great All of Ireland: Yay🎉

[@acvo7]

Hahaha love this ! Potatoes are some of the most nutritious foods ! 🥔

[@fredslayton]

@@acvo7 Very true! Although, most people don’t know that 95% of the nutrients are in the skin.

[@raba9_7]

All of Germany too 😂

[@lilianaalvarez9247]

Hhhh

[@crackheadstuff6474]

True. I'm an Irish girl I eat white potatoes daily and never had problems with my weight it kinda irritates me when I hear "eat sweet potatoe instead of white potatoe"

[@ctb1977]

I always thought clean eating was cooking most your meals. I consider my homemade stir fried chicken, red curry paste, coconut cream, onion, garlic curry with white rice as "clean" because I know all the ingredients. If you think boiled chicken and broccoli is the only clean way to eat then you need to learn how to cook and learn more about nutrition

[@larryjane06]

Best comment!!!

[@4Distractiononly]

100%

[@MyCommentsRMaturelol]

This!!

[@palak8742]

I'm stealing your recipe, it sounds amazing.

[@MyCommentsRMaturelol]

FWIW I recently found out most american rice is loaded with arsenic, especially brown rice. White basmati from california has less, and par boiling then changing the water helps. I'm experimenting with chopped cauliflower but it only works in some dishes so far

[@azulsimmons1040]

I don't get the bias against white potatoes. They're cheap, easy to find, satiating, and filled with nutrients and fiber. They have no fat and aren't that caloric. 110 calories for 5.3 oz is not a lot of calories.

[@drboyton1]

Probably comes from the GI scale, which is meaningless once you add other macros or fibre to the meal anyway.

[@azulsimmons1040]

@Mattia S. That's what the package has listed on it for macros.

[@DaboooogA]

High glycemic load

[@jordangoodison9673]

Don't sweet potatoes have more vitamins and minerals than white potatoes?

[@tsmurer]

what measure is an oz

[@chee_tash]

Thank you for this video, I am the guy who is very restrictive with my diet trying to cut weight for martial arts competitions and stay at that certain weight for a long time. Lately, I have been feeling like I need to make a change and that its ok for me to have times where I enjoy certain "bad" foods. This video was really eye opening for me

[@ajuicejemas]

Paleo Jeff has a knife because he personally hunts down any meat that he eats

[@grantd.335]

Jeff "Joe Rogan" Nippard

[@steelmongoose4956]

It's a form of high-intensity cardio.

[@Enter_Sadman]

We need a PPV fight between Paleo Jeff & Bro Jeff, with Nerd Jeff as referee

[@andrewlalis]

@Jack Louis in his recent Rob Lowe podcast he literally said he has several freezers full of elk meat 😂

[@joshdobbins6612]

@@andrewlalis yeah he hunts his own food

[@quackiewon1893]

*me eating a mcflurry rn*: yuhhhh get into it

[@timelapse4088]

I just ate donuts...🙄

[@AlllSmiless]

Is it the new chips ahoy one?? 👀

[@quackiewon1893]

@@AlllSmiless THERES A CHIPS AHOYS ONE!!!!!!!!!!!!!!!

[@AlllSmiless]

@@quackiewon1893 😂😂 YES!! I literally JUST saw it for the first time today AND they have spicy nuggets now, I want to try it so bad 😭 but I just started keto last month 😭 Lol, I was low-key trying to live vicariously through you 😅

[@tatid6743]

Lmao whenever I see tik tok(esque) language on KZbin I immediately feel a kinship

[@specna6467]

I can already hear a squeaky doctor-ish voice yelling from a distant.

[@veluta2549]

@@lavashi5373 Dude shut the fuck up.

[@michaelturnwall]

If you apply the mantra "moderation in all things" then you'll be in balance. This applies to food perfectly. There is nothing wrong with a piece of cake. It isn't the cake itself, but how much cake you eat.

[@maxrussoDesign]

100 %

[@baddielad4449]

Can i apply the same methodology for cocaine?

[@MrDwieszopyjackson]

@@baddielad4449 Kinda, coca tea is just a hot drink and can help you with altitude sickness. Legal in South American countries.

[@zbj4240]

@@baddielad4449 Coca Tea aside, given that it and straight up Cocaine are two different substances, a piece of Cake and Cocaine are also two completely different substances. I'm not going to lie, I've heard the self help community make this comparison for years, that there is no difference between eating a Big Mac, and snorting a line, and I have never understood it. Literally the only place where you could make comparisons between things like sugar, caffeine, Cheeseburgers, etc, and fucking Cocaine, is when you are testing lab rats (creatures with different physiology's than us), or talking about morbidly obese people, who have struggled with food addiction their entire lives. Can you apply the same logic to Cocaine? Well Coca Tea aside, of course not, because Cocaine is a completely (huge emphasis on the word "completely") different substance. Is both it, and Sugar addictive? Yes. Is one many, many many, many times more powerful, than the other? Yes, Cocaine can't be done responsibly, unlike Sugar, because it is so much more powerful. You're not a Crack Head just because you had a damn slice of cake. I mean, the other thing that makes this comparison so confusing to me, is I've come across a self proclaimed health nut, who told me this...literally as he downing a shot of Whiskey. Then he said, "Alright that's enough booze for tonight, I don't wanna get drunk, I'm going to bed.", literally word for word. Why didn't he see the irony in this statement? If someone is willing to explain to me what I'm not seeing here, I'm all ears, because I don't get it.

[@iche9373]

Yea, it’s not like that you get a stronger craving for more cakes after you finished a cake yesterday

[@davidsharp3456]

Great vid. I just stick to a rough 80-20 ratio. Eat healthy 80% of the time..20% live a little. If you're trying to loose the love handles, regular exercise (min 3 days a week) and sticking to calorie deficient meal plan on more days than not, you really can't go wrong.

[@jimmylight4866]

Lose the love handles. Hey, that bolt is loose!

[@thaliacrafts407]

Exactly! It's about balance. If you are eating healthy almost all of the time, getting that icecream cone on a hot day isn't going to kill you. Just don't eat a tub of Ben and Jerry's every single day.

[@pinkegg3179]

very nicely said. I think when starting out, we should aim to be super strict for maybe a few months, so that we develop a habit and discipline. after you are fully in control of your cravings, you can have some junk every now and then, given you are in control most of the time. I think most people fail at step one, which is to develop discipline and control.

[@HandGrenadeATmine]

Thats how i look at it, every now and then i want some fricking gummy worms, it ain’t gonna hurt as long as im not eating it everyday.

[@DantesInferno96]

Right? Should be obvious logic.

[@lifeneedsmorechill]

Okay no more washing of hands before eating

[@justinpetrash1005]

It’s what Jesus would prefer

[@MS-nf9iu]

Omne Obstat it’s called clean eating

[@stuart124]

Why? Are you trying to get more jizz in your diet?

[@ToriKo_]

stuart124 gotta get that extra protein babe

[@JanLukaKuka]

Greg Doucette responding to this video: “Thats why you buy my freaking cookbook” 😂😆👌🏼💪🏼

[@SnoozeSSB]

I literally just said that out loud this is funny

[@36mahdihassan65]

Was going to comment this 😂

[@Janmann2007]

He's not wrong

[@JanLukaKuka]

Jan the Gun I know ... I have his cookbook and eating anabolic french toast and other stuff btw

[@brunohr5631]

Eat clean is not just about weight loss, is about HEALTH! And of course, u must live happy also! The problem is always the excesses.

[@fatezero8662]

Moderation is the key. Having a calorie counting app helped a lot in my binge eating tendencies as I get more conscious on how much I eat, learning 1 pizza slice already consist of 190-250 calories was an eye opener for me.

[@TideasOfficial]

Must be a small slice of pizza. A Costco slice is 1000 calories. Pappa John is about 260

[@TideasOfficial]

@Jay Johnson do they offer that these days?

[@MegaWumba]

@Jay Johnson a whole large one is about 1800 I believe with pepperoni

[@Marie-nb9qz]

@@MegaWumba ain’t no way

[@hotwheels1838]

@Jay Johnson if I'm going to cheat and eat pizza, it sure the hell isn't going to be dominoes!

[@CitizenoftheWorld1]

Dieting became easier when I stopped overthinking. Sadly I'm a perfectionist, so I learned not to take it too seriously. Long as I'm in a caloric deficit, eating a lot of protein and exercising regularly, I'm losing weight

[@verbon47]

Overthinking is what gets people tbh, especially if they tlforat start out. Like you don't have to eat just rice, broccolli and chicken. I'd kill myself if someone said that to me. More importantly you're not even healthy when doing that.

[@MindsetMattersYT]

Oh boy I'm a perfectionist, too! You're doing great, keep doing what works best for you while staying healthy and reaching your goals! :)

[@Kryptonien99]

And losing muscles

[@CitizenoftheWorld1]

@@Kryptonien99 If you're starving yourself or eating 100% clean sure. But I never said I'm doing that. I've been losing weight slowly while maintaining my strength and muscles. Nice try though

[@danielstan2301]

@Dali in the past people were healthy because they were not overeating , not because they were eating cleanly. Eating cleanly was hard because you didn't have the chain supply you have now and you were eating what was available at that time. For example during the winter time there were very few fruits or fresh food available. Also people used to eat a lot of fat in the past or grain flour which is not considered clean food by many. in the country side i used to eat greasy foods all day but also was working the field 12 hours a day which helped me kill all those fat calories and cholesterol very fast.

[@tressawing5930]

I’ve struggled with eating disorders for 10 years and I’ve done endless researching, finding similar information but I can’t explain how good it feels to hear someone else talk about this. Food restriction is very controversial and the potential side effects usually go unacknowledged. I love you and Stephanie, thank you for all you guys do. ❤️

[@luckylepp6609]

Neat

[@ShlomoAvrahahamSneor]

How can you account for sugar being inflammatory, artificial foods that are proven to cause cancer? At the very least you really can't argue that these help. There is a difference between processing and synthetics.

[@Seddysaid]

"I knew it!" *starts eating pizza again

[@jitalyj-feelingit1008]

He doesn't know enough about nutrition. A lot of false information here.

[@doorwish3403]

@@jitalyj-feelingit1008 like what?

[@Kelly_Explores]

JitalyJ - Feeling It 100% like?

[@dominicsutton2444]

I’m eating pizza right now. Just eating 8th slice...

[@DeeSellsYou]

@@jitalyj-feelingit1008 Aren’t you supposed to be under a bridge somewhere?

[@FlankSinatra43]

“Except Kiwis” 😂🤣 that got me

[@tubeysr]

Me too 🤣 Are Kiwis that good? They always seem raw 😕

[@davidolyott5503]

Nailed it

[@connorman1993]

Too good, man bahah

[@ibrahimkizilkaya3197]

@@tubeysr I eat my kiwis medium rare

[@ericknovamx]

🤣🤣🤣

[@kronenibo]

The problem is that when you start eating junk food, you can't stop 😅

[@naylam861]

Hey, I find that when I listen to my body and eat ''healthy foods'' til i'm satisfied, the moment I crave ''junk food'' I don't even eat it as much since I am not that hungry. If you can't stop eating junk food it's probably because you're hungry. I would recommend looking for Intuitive eating, it helped me a lot :)

[@Mooki_14]

You can if your power of will is strong enough :) I started to eat more healthy but eat some junk food from time to time and as example: I was like 3-4 times per week at McDonald's, now I eat McDonalds once per month if at all. I'm not so much into fast food anymore as I used to be, so it can work! :)

[@el5844]

I used to feel that way too, but when you listen to your body this feeling will leave! You need to try intuitive eating. At first you are gonna crave more food that isnt nutritious but after a few weeks you will are gonna eat both nutritious and less nutritious food without feeling like you cant stop! Its worth it, just eat whatever you want. Our bodies are so much smarter than we are!

[@cothrivesuperfoods6733]

Spot on brotha. Yeah eating junk will actually cause a mild version of addiction. Bad gut bacteria want more once they get a taste. The list goes on. Using the dirty bulking technique is just going against the grain. Go with the flow guys and gals.

[@jackbuaer3828]

@@el5844 There is a problem with listening to your body in many instances. The body often craves things that are bad for it. Alcoholics, Drug Addicts, and many Food Addicts can attest to this. Unfortunately., Food Addiction is probably the most common addiction because people have to eat if they want to continue to survive the near term.. One can forego alcohol and drugs and still survive, but not food. If one can't reasonably control themselff with a given food, the best path is to avoid that food. (It's the same advice one would give to an Alcoholic.)

[@gajuc2753]

For me clean eating means foods without added chemicals in them(store bought sweets,processed meat,sodas)

[@beckym8245]

Same here

[@QronoZ713]

So no salt or water added? Because those are chemicals.

[@lesliebird95]

Same here, I'll have something processed maybe once a week. Not because I'm craving it, but because I'm maybe meeting with friends and that's all that's available. All about ballance, 95 percent of my diet is unprocessed, that's good enough for me

[@gideonwarr7340]

Weird because everything is a chemical...

[@QronoZ713]

@@gideonwarr7340 Yeah, seems like a lot of people have been fed misinformation

[@arielmichelle1698]

Started “Flexible Control” January 2020 currently down 50lbs today 🤘🏻🍎🍕🥕🍔🥬🌮🥗🥨🍳🥞🥝

[@leanwithangeline8060]

Is this a new diet ?

[@jg8060]

@@leanwithangeline8060 Its the new buttermore fad diet that doesn't work

[@abiola100000]

Nigga how

[@granth7396]

Holy shit, well done you. Keep it up 👌👌👌

[@Faith_P_]

Wow, good for you!

[@headdown1]

As a 64 year old male returning to lifting weights, I find your channel invaluable. I absolutely love your science based approach, and the way you back up what you are saying by showing the relevant studies on the topic at hand.

[@sdr_xp]

I have lost 105 pounds in the last 9 months, what worked for me: I tracked my calories at first until I got good enough at estimating my meals. I don't hyper fixate on tracking every single calorie, just a rough estimate to the nearest 100 calories or so per meal. I also heavily increased my protien intake, and cut out sugary drinks like juice and soda, drinking mostly water. I still allow myself to "cheat" from time to time, as eating those "cheat" foods actually make me feel crappy inside when I do it, so I actually dont want to do it because I feel crappy when I do. And dont make too much of a change or many changes all at once. Start with small steps, after a while, it will start adding up to make a real difference.

[@3frogman]

I can't eat sugar because I get massively addicted to it. I find if I include sugar in my diet then I'm more hungry all the time plus I want sugar all the time too. So , for me, it's a no-go. Plus sugar affects me negatively mentally as well

[@idaho307]

SAME

[@k-cloud1946]

Same here, i cut sugar from my diet and now after 6 months i lost 45 lb

[@DSILVAjeiy]

😒😞 Ugh Sugar Tolerance 💔

[@Daniel-hg6mg]

@@k-cloud1946 nicee

[@hoodout16]

@sabage cabage123 Carbs are not bad for you. I’m not sure why you think that.

[@christiancoats1]

I'm 49, lean, muscular, and healthy. I eat a wide variety of whole foods (fruits, grains, nuts, greens, roots, etc...) including whole milk and the best meats I can find. I'm also sure to include a variety of herbs and spices. I spare no expense. Since I eat so "clean" it doesn't bother me one bit if I eat something processed. I just move on. It's a complete lifestyle and not burdensome in the least. Just embrace it and enjoy the benefits.

[@HHHKingofKings58]

Haha what a story mark

[@rbowdenscipio3408]

Excellent approach (and great profile picture as well.)

[@kevinhartsstuntdouble1382]

Excellent approach. Sub par profile picture

[@Iluvagua]

Wisdom

[@ex0serr]

I've been eating clean for 5 months now and even one dairy yogurt cup or one McChicken will have my intestines screaming at me

[@richardmann4006]

I’ve learned that as long as I’m lifting and expending calories, it doesn’t matter TOO much what I eat. Now, I’ll say I don’t tend to eat sweets or junk food due to the fact that I just don’t like them. But at times when I did eat “clean”, my body reacted poorly compared to when I would eat without a “food list” everyday. I just have to be mindful not to overeat. If anything, being flexible reduces stress, and stress causes me to eat more. This works for me and as anyone in the fitness world knows, everyone is different.

[@TheTinyTimmyTimTim]

Almost nobody I know who takes training seriously has a "food list" they rigidly adhere too. This video says a whole lot of nothing and misses the point entirely. People diet and create certain types of meals based on a *calorie* goal, then have snacks and cheat meals or whatever based on their weight loss and how many calories they're consuming. A hershey's bar has almost double the calories a grilled chicken breast does, thats why people stay away from them when dieting, because it wont fill you up, and a couple of compromises here and there completely ruin your calorie deficit.

[@richardmann4006]

TheTinyTimmyTimTim I was eating to fulfill certain carb, fats, and protein goals. I naturally have a faster metabolism so I get away with gross overeating from time to time. What I was saying is that when I adhere to a strict diet, it stresses me out and my body tends to hold onto body fat. I’m not a fitness model nor am I a fitness competitor. I lift because I enjoy it and an added benefit is I stay healthy. I would assume that’s the vast majority of us on this channel. I believe you’re missing the point thinking everyone diets for weight loss and you missed the last sentence where I said “this works for me”.

[@MidnightSky1821]

@@richardmann4006 Stress either makes me eat more or eat less. This sucks because not eating leaves me sluggish and depressed. Makes it for a double edge sword. Especially with fat loss. I've been pushing hard to lose at least 5 more lbs of fat and just not getting it. Stress is a bitch.

[@carinacollyer]

I agree, it does make it stressful! My trainer is a WBFF pro and she gets me to follow a meal plan which is somewhat clean somewhat not and tells me off (jokingly of course) when I don’t eat all of the food or have enough Cals in a day and she gets me to have a high carb day/cheat meal every Thursday to see how my body looks/responds the next day and the day after that. Everyone is different you’re definitely right. I’m glad it’s not all clean and there are some ‘healthy but processed’ snacks in there otherwise it’s too hard to follow 😂 no wonder people have a bad relationship with food.

[@RealJohnnyAngel]

Okay the fact that you site your sources is the biggest flex. massive respect for being scientific and properly supporting your claims, while communicating them clearly.

[@Scorp-zn3py]

I gave up on trying to eat “clean”...I look for healthy recipes full of flavor and food I can enjoy along w/ excercise it’s all about a healthy balance

[@foodplus1591]

again you need to be smartly when you eat 😉💯

[@tubingforever]

When I hear the word balance in this context I get so mad I just want to feed the person saying it to tigers. It's such a nothing-thing to say. I wish I could make that word illegal. Ok I'm done.

[@MrCmon113]

@@foodplus1591 I just eat as much as possible to persuade my body to build muscle. Even so I haven't gained any weight over the last months. : / Maybe I poo too much.

[@renaldthomas1620]

eating clean is exactly what you described though lol cook your food and exercise thats it. dude is talking about junk food

[@renaldthomas1620]

@@MrCmon113 because you cant persuade the body to change if your not actually doing the work

[@shreshth22221]

I only eat protein powder

[@richardmann4006]

Gets into your blood faster if you snort it.

[@knotalun3718]

Richard Mann injecting it directly into your blood stream is faster yet

[@ifonlycainwereabel2110]

Butt plug is the best method.

[@alionaer]

Heard many times that protein powder rises insulin level too fast. Be careful :)

[@whitesun4983]

@@alionaer if it's low sugar, it's ok, any sugary beverage raises your insulin level faster, as opposed to food that's slowly being absorbed in your body , especially fiber.I would rather drink only protein shakes than sugar and water , giving no benefits to the body.

[@JimParkGM]

Let's not act like food's only function in your body is for the purpose of gaining and losing weight. This is not a good message at all. Balance it out, if anything.

[@comet315]

There are huge differences between sweet potato and normal potato, sweet potato has much higher fibre content and much lower glycaemic index. Just as an example.

[@jackywacky4361]

I couldn't agree more. I hate when people say you need to cut bread and carbs first if you want to lose fat. Carbs aren't your enemy. They are primary energy source as they fuel your everyday activities. I can't really imagine my life without carbs haha :D. The thing is, you don't have to be low on carbs to lose fat. It's all about consuming less calories than you spend in certain time period. Balanced diet that I'm still following works best for me (even though I found it online, who would say :D). I also have cheat meals included. What more you could ask for :D EDIT: For those who are interested, I got my diet from Next Level Diet. Good luck!

[@waynepayne9875]

My workouts went a lot further once I started eating a lot of carbs beforehand

[@mahamkhan1060]

You don’t need to cut carbs but lower them and lowering isn’t equal to keto carbs (20g net lol) it’s 100-150 and I have been trying to eat less carbs than protein intake and losing weight on 1400 cals which I never did so eating less and good carbs help weight loss

[@dnegel9546]

Ain't it the lower carbs you have the faster you use them during exercise. The faster you will start tapping into fat storages. No?????

[@Quikate]

I think it depends on your life and what you like. I'm a uni student so my "occupation" requires me to be immobile for a long time. And I can work out (even better) while fasting. So I don't need carbs for anything. Also eating sugar makes me have withdrawal symptoms and messes up my blood sugar. I'd rather have much more stable energy throughout the day. I recently also quit smoking and let me tell you there is no difference between sugar and nicotine in terms of mental effects. I eat high protein and low carbs. Fats, I can take or leave. I know they are very calorie dense that's why I don't abuse it but I'm not afraid to use it. So far my body seems to accept it. I am also not very strict. I can go out with my friends eat horrible shit once in a while and not feel guilty about it. I feel like I can sustain this diet. The only problem is that the protein costs more $$$$.

[@fredrickht8922]

Agree…. BUT. For me I get some negativ effects from eating sugar. I get easily inflamed joints, headaches and muscle cramps after I train. But with a moderate to low carb high protein diet I have much less pain in my joints, less tired and cramping are GONE. I eat fish, eggs, meats, greens , fruit and dairy. And of course do I enjoy the occasional pizza (and protein bars) I think everyone should experiment with their own diets and try to be within certain guidelines after what goal you are chasing

[@JordanSetacciTV]

I was clean eating for months and then tried to add junk food, my stomach rejected the junk right away and I was getting gut rot and pain here and there... SO CLEAN EATING FOR ME is the way to go!

[@vatossureno]

How many months?

[@jiminjams52]

I used to eat junk everyday and then when I moved in with my dad I was only eating salad and pizza once a week and by the end of the year I lost 13kg! I remember 3yrs after moving I ate a burger and drank some for the first time and I felt sick 😷

[@radcaled4653]

Same tried a couple oatmeal pies and some little debies felt sick all day lol

[@biggrigg4281]

Same

[@thevibestation5174]

Yea after eating healthy you can taste the chemicals and shit inside junk food.

[@coryah323]

Alright Jeff. As someone with a Ph.D. that is highly skewed toward research methods, this is the one that got me to subscribe. Good job. You are doing a service.

[@Wholesomedove]

Good on you! evidence based practice is the better approach.

[@unohoncho7727]

Yep, hooray for your vanity in telling a load of people you have never met you are apparently qualified to ratify Jeff's video

[@malkitzedek4361]

Having a PH.D doesn't mean you're intelligent. If you support that video, it's a sign you're not the smartest person in the room.

[@doctorcdub2413]

@@malkitzedek4361 you be soundin real stupid

[@dang5550]

@@malkitzedek4361 LOL my thoughts exactly. As someone who was 225lb last June, and is now 199lb this June as a result of eating Chicken, broccoli, and fresh fruit for every meal every day for the last 9 months, I can tell you with 100% certainty that clean eating has proven infinitely times more effective than not eating clean. In fact when I do screw up and eat a box of chocolate one day or whatever, it completely HALTS my weight loss for the next 2-3 days. Idc what studies thye come out with, our bodies are meant to consume whole healthy natural foods, not processed crap and pizzas.

[@zanreed]

I loved this video I really focus on basically filling my diet with vegetables and fruits but I don't dogmatically avoid splurging at times. If anything I am dogmatic with super healthy meal preps to let me actually be completely open to experiencing anything I want when I do social events or want to splurge.

[@latisha334]

I became obsessed with tracking my calories on an app and ended up not eating in days that followed overeating to get the numbers right. I felt so guilty after I had a high calorie day. I took 2 weeks off of calorie tracking and tried to focus on eating more good foods than bad and I’m so much happier now. I eat more and haven’t actually gained much weight.

[@erinlikesacornishpasty4703]

I realized how little actual food I ate when I counted calories. I would eat few actual foods and then "save" my calories for sweets like sodas or cake or something. It was terrible. Now I focus on satiety and allow myself to eat anything that I consider "real food" ie meat, dairy, eggs, veg, fruit, and grains until I feel actually full during a meal. At the end of dinner, I'll allow myself a sweet of some kind on some nights. But I find I want to do that much less if I ate enough food during the day. And I have to eat everything I plan to eat in a day before 7pm. For me, it seems to be more about when I eat and how full I feel. And that works so much better than calorie counting or macro tracking.

[@xxcarolxannexx]

I’m right there right now. I’m actually wondering if it’s borderline anorexia. Which is concerning me.

[@tamerlanamirov9188]

@@xxcarolxannexx As someone who is loosing weight now I would recommend to count calories not daily but weekly. Count how many calories you need to eat in order to loose weight. This way you can give yourself more area to play with. For example your total calories goal for week is 15 400 calories (2200 per day) you can spread them however you like: Monday: 2500 Tuesday: 2100 Wednesday: 2500 etc

[@tamerlanamirov9188]

@@xxcarolxannexx this way you will still be able to participate in social life and be fit. Also, even if you slip up and eat extra bar or candy you can just replace it with banana or other healthier option tomorrow to keep balance

[@tamerlanamirov9188]

@@xxcarolxannexx but if your goal is to maintain weight I think you don’t even need to count calories. Just be mindful of what you eat)

[@boingaloing]

tbh clean eating for me is regarded as staying away from junk and severely processed foods - I wouldn't ever consider white rice, (a staple in many cultures who are typically healthy), and oats processed compared to pre-packaged foods that have 30+ unrecognisable ingredients in them! clean eating should be eating a balanced, home-cooked (whenever possible), and most nutritious diet - this will allow you to feel full and let your body function healthily as opposed to calorie-empty and sugary products that will only leave you fatigued and constantly hungry. it also means that you are able to treat yourself once in a while with "junk food" but you soon learn that your tastebuds will adjust to more natural and "clean" tastes, putting you off v fried or artificially sugary flavours

[@KurokamiNajimi]

If you wanted to be objective about clean it would be a whole foods plant based diet with at least a B12 and probably Vitamin D3 supplement unless you live somewhere with the sun out at the right angle a lot and you go outside enough. I don't use an iodine supplement I just eat a gram of kombu seaweed occasionally. But this assumes you have access to quality ingredients. I've been experiencing this issue where all the legumes I buy are old and thus don't soften properly and by extension don't digest properly, just makes you bloated with little fuel and gas that smells like death. You get bloated with gas when you first introduce more fiber but after a couple months at best your body will have adapted. As of now I haven't discovered a consistent method of countering old legumes, soaking in salt water or cooking with baking soda is said to help but only the former helped me a few times and never again since lmao. Another issue I ran into was inconsistency ordering stuff online, companies may send you old goods they'd normally throw away to profit. To be specific I experienced this with hemp seeds/hearts, now I buy them in store but they're much more expensive. Hemp seeds have 10 grams of protein and 6 grams of ALA omega 3, 6 grams of omega 6, and tons of other nutrients per 180 calories which is about 3 tbsp, really really great underrated food. Oatmeal (just water) with hemp protein powder with 1 cup of soy milk poured in has been saving me, about 50 grams of protein in under 700 calories. Broccoli is surprisingly high in protein per 100 calories but it's fairly expensive.

[@Radi0nFE]

01:08 #1: No one seems to agree on what "clean eating" actually means 02:58 #2: Even if it "works", it's still needlessly inconvenient 03:43 #3: Clean eating isn't the best strategy for long-term fat loss 05:19 #4: Clean eating is more likely to lead to eating disorders 06:37 #5: Clean eating can be unhealthy 07:40 - What do I actually recommend?

[@sahtification]

Thank you

[@hpttLBOYeFainAlexLeA]

For me, clean eating is not about losing fat, but about health. Sure, eating junk food once in a while is not the end of the world, but (ultra)processed foods are known to be responsible for a variety of diseases such as diabetes, heart diseases, and cancer, as well as causing depression.

[@mike1977rc]

Being a person that has gone from skinny (6’5” 170 lbs) to competitive bodybuilding/powerlifting to obese (420 lbs) to now a fit 230 lbs in my mid 50’s, I have found that eating “clean” and staying completely away from junk food is best. Junk food is addictive. It is like a “high” and is comforting. You tell yourself one won’t hurt. One leads to another and so on. It is a viscous trap that one finds themselves in. I know, I was there. I have been eating “clean” for 5 + years. It is a “high” and I have no cravings for junk food. I am healthier and have a clearer mind.

[@williegriffeyjr8668]

Which foods do you eat Mike?

[@Luminaria999]

Nice self control man

[@muharremaydin8681]

Amen to that.

[@mike1977rc]

@@williegriffeyjr8668 I keep it simple, at least to me. Nothing processed. Nothing out of a can. No fruits. Eat “organic” when possible and follow a 16/8 eating window most days. Love the way I feel!

[@williegriffeyjr8668]

@@mike1977rc what’s a normal day for you meal wise?

[@Chee.Y4ng]

He's not wrong about how clean eating can lead to eating disorder. Literally when I started eating super clean, I would literally turn down other food I used to love eating because they were bad and I only wanted my diet food. You can still eat want you like, but make sure it fills up your macros and your calorie intake 💯💪🏻

[@LeizXD]

I work a 12 hour shift job and i find intermittent fasting helpful to still be able to eat what i like while staying on deficit 💪

[@atomicmark]

@bastiat yep calories is king also notice how doctors say eat a balanced diet…”balanced” meaning everything but in moderation pretty much

[@atomicmark]

@@kujouujoutarouu random but true

[@Tracuer221]

Is this literally true, like literally? That's not an eating disorder, dude. You said you'd turn down food because you "wanted" your diet food. Turning down food that you don't want to eat in favor of different food is a normal thing In fact, if you know that eating a cheeseburger with fries makes you feel bloated and uncomfortable, it's logically the better decision to turn it down. Not just that, but it exercises self-control, which most people greatly lack.

[@abaddonmorningstar8871]

some things are still bad for you. period.

[@shaungregory1827]

Depends on what triggers over (or binge) eating for you - and for that each person is different. For me - soda and candy triggered binges. They are tasty, but mainly small in size and thus very quick to eat - so they don't provide a mental satisfaction for me and leave me eating more and more to get the mental satisfaction once I eat them. As a result - I eliminated those foods. Not because I view them as "bad foods" - but because for me they trigger me into binging. I've replaced them with foods that I enjoy, that are less calorie dense and that provide me with a mental satiation from eating them.

[@gumbyenthusiast]

that's a good mindset to have

[@redmedia399]

I do the same but sometimes I still crack even though I eat really really tasty alternatives. I just sometimes miss that artificial greasy sugary bad stuff :D

[@KryssN1]

I completely understand you, For me trigger is eating too often, because I can just keep eating until I feel like a balloon. Even tons of whole foods cannot hold me back from overeating by a lot. I cannot have small meals, because I either need to eat to feel full or not eat at all. Intermittent Fasting works well for me as form of auto regulation to not binge, otherwise MyFitnessPal. Type in meals for the day before I eat anything and I will stick to that, of course flexible diet. At this point I have couple pre-set meals I enjoy and I know their kcal and macros to auto-regulate and change up meals if MFP is not at hand. So I can be flexible with my meals as I only eat 2 big meals on a Cut to not go over Deficit or worse, over Maintenance. If I start to binge on sweets or fast foods I just got ''fuck u body' and just go 18/6 IF for a week and I go back to eating normally.

[@Mensetcor]

I do keep my cravings disciplined by sticking to the rule of only eat "fun food" 1) that I made myself and 2) as a prize. What about you experiment with it a little?

[@shaungregory1827]

@@Mensetcor I always allow some "cheats" - usually on weekends. Typically on a Saturday I'll eat out and I don't care what it is - burger, fried chicken, fries, whatever. I'll also have a sweet treat afterward - usually that's going to be a milkshake. I've found that this gives me some satisfaction and then it's a reset back to what I've been doing. The rest of the time, it's primarily things I've made myself. Meal prepping on a Sunday for food for the week. I make my own snack bars (4/5 ingredients with no baking needed). Fruit becomes my "sweet fix" and other than a morning coffee, it's water throughout the day. If I'm craving a soda, I will pick a carbonated water with no sugars or crap added - something like the Aha or Bubly brands that have come out over the last year or so.

[@JasonLovettGameDev]

Tracking calories also creates disordered eating. Would not recommend. Just eat a whole foods diet, i.e, eat everything as long as it's not processed, and follow an 80/20 approach allowing the occasional indulgences.

[@qijiy]

exactly right

[@senadinterovic6218]

Life is definitely too short to eat raw chicken breast and broccoli every day. I couldn't agree more on this video, Jeff. I mean, you can eat exclusively clean food, but no longer than a month or two months max. You simply get bored . Diet has to be flexible if you want it to be sustainable long-term. I'm currently following a fat loss meal plan from dietarize (thank me later 😉). They allow choosing the foods you actually enjoy eating and even make some space for cheat meals. Results are great so far.

[@colebez3677]

I did for 2/3 years. Maybe 2 months if your weak minded. However I completely agree with Jeffs video. I lost out on so much muscle gain/ social fun. Not going to gain muscle when always stressed about eating too clean and its damn hard to get in a calorie surplus eating obsessively clean.

[@keithblacknell957]

Raw chicken is by far the easiest and quickest way to fat loss. Also probably "Death"

[@garethlloyd92]

Your life will be very short eating raw chicken breast.

[@alexcooper6265]

Is the theory behind eating raw chicken you'll lose weight via puking/shitting your guts out after getting Salmonella?

[@Cbd_7ohm]

You are dumb for mentioned raw chicken.

[@stickjohnny]

The first thing i was going to say was "depends what you mean by clean eating" but of course you addressed that right off the hop. Once again proving that your brain matches your brawn.

[@FitLabb]

Definitely a quality video

[@RenZoneNL]

confirmation bias among the fitness community is gonna make this one of jeff's most succesful videos; everybody wants to hear this

[@arturnorge6875]

@Jake Norman several points, but to be honest: I'm too lazy to discuss that.

[@He11razr419]

Sweet potatoes are lower on the glycemic index than white potatoes which causes less of a spike of insulin. Same with brown rice vs white rice. 😊

[@BobGymlan]

I only eat Taco Bell, why am I watching this?

[@fredslayton]

I cancelled Taco Bell when they got rid of the Mexican pizza...I should have cancelled them after they killed the chili cheese burrito, but the MP was the last straw

[@arianaangeles7551]

Taco bell be hitting different. That gordia crunch is literally my life

[@BobGymlan]

@@arianaangeles7551 it’s the best

[@laydengellatly3356]

Holy fuck, didn't expect to see bob here!

[@mikjnomis]

As long as you don't constantly overeat it should be fine

[@devontebanfield6687]

Sweet potatoes are chosen over white potatoes because of the affect the white potatoes have on insulin...its also breaks down faster in the body. Jus my two cents

[@nathanwebber8556]

Only an issue if eatin by themselves.

[@davidross8730]

Also... everyone hates everything white these days it would seem...

[@devontebanfield6687]

@@nathanwebber8556 Another great point..but the slower the digestion of each individual food the long you can go before other meal plus the benefit of fending off those hunger cravings

[@devontebanfield6687]

@@davidross8730 mentally yeah..but once you fully understand by researching and learning about nutrition that sort of thinking fades away...

[@AndrewTheTransformer]

@@devontebanfield6687 I thought he was refering to black lives matter lol

[@supermanscott]

As Miyagi said, "no bad food only bad eater"

[@Kire226-ur]

🤣🤣🤣

[@nononsenseneenee7]

😝😬

[@karawaller9772]

I have to say that from years and years of being obsessed with food and ingredient labels, finally 15 years later I’m realizing that that is not working for me. It’s not that I’ve never given into bad foods because I have but the amount of guilt that comes with it is a huge red flag to me that I have an issue going on. Like I do believe whole foods are better for us on a cellular level but I also think our mindset has a huge impact as well and then if we have a negative reaction to eating something bad within our mindset it does affect our bodies on a cellular level far more than what it would if we just acted like it was OK and completely acceptable to eat something naught from time to time. I’m here to retrain my brain and live a little 😂

[@nightnday6675]

I dont think its the fact that you feel bad for eating bad foods but that you gave in. When you fail you get back up

[@Logitekz]

Anecdotal evidence: went down 97 pounds over the past year and a half. Started on keto, moved to a "cleaner" diet about a year in. If you take a look at my calories the entire journey, they end up being about the same on both diets, and as expected, my weight loss over time for BOTH diets was 1 lb per week consistently. At the end of the day, your body could care less what food it digests, as long as what it takes in is less than what it puts out. Stay motivated, stay humble. You can do this!

[@DMINATOR]

I would define clean eating is eating foods that are minimally or not processed at all. The least amount of processing is done the better.

[@DMINATOR]

@Karen Hoong if it's densely processed it's not clean by my defnition

[@conorm2524]

@@DMINATOR Do you use protein powder/shakes or the like?

[@DMINATOR]

@@conorm2524 nope, but I do supplement with collagen

[@QronoZ713]

@@DMINATOR you just played yourself

[@DMINATOR]

@@QronoZ713 not sure what you mean

[@MeredithBryant487]

Clean eating is the only thing that works for me. I have tried Everything else. Eating clean with the occasional cheat day is where my body changed the most

[@QronoZ713]

You maybe should not use the term "clean" . As Jeff said in the vid, everyone's definition id very different

[@MacLaw3084]

@@QronoZ713 yea its called using a misleading title in order to get views.

[@kevinirvine6719]

Yeah I cut out pop years ago and I rarely eat fast food, that’s more clean than people who do that often.

[@MacLaw3084]

@@kevinirvine6719 ‘pop’ lol. are you from Texas or the South?

[@kevinirvine6719]

@@MacLaw3084 lol no I'm Canadian

[@joshua3630]

My definition of clean eating is not eating chocolate, ice cream, fast food or soda more than once a week. Frozen foods should also be avoided but its okay a few times a week. I havnt eaten fast food for a long time. Soda once a week. Sweets once in a while. Home cooked food is generally healthy enough.

[@ItsRaitisLV]

People arguing in comments like they are going to change anyone's mind

[@jakobwing9660]

😂 True

[@Niina196]

Everybody pointing out the "except kiwi", but what of the "Kiwi" variable in the equation (8:18)??? 🤣🤣

[@EuropeanBeerisBad]

Oh that’s good lol

[@wubbalubbadubdub7597]

Good spot!

[@dannyclub09]

It's cute how much Jeff loves kiwis. I think he should start making kiwi merch.

[@TheArtofBlues]

I dont get the inside joke here, could someone explain? I had a couple kiwis today they were amazing.

[@EuropeanBeerisBad]

Truth Street Jeff like kiwi

[@abbieamend5569]

I’m glad you brought up disordered eating. I don’t really think people understand that an eating disorder isn’t just being underweight, and sometimes one can have a very serious eating disorder yet be at a “normal” weight.

[@StarryNightxx]

This! I've had like 3 different eating disorders in my lifetime. You'd never guess it looking at me.

[@gogglessukass7852]

@@StarryNightxx if you weren’t under weight what was the problem? Not trying to be rude just genuinely curious.

[@StarryNightxx]

@@gogglessukass7852 I was underweight, for most of my lifetime, I still had a fat stomach for some reason. 80 lbs and I still looked fat. Nobody gave a damn.

[@StarryNightxx]

@@Pidgeys 😳 bruh I didn't think of that

[@abbieamend5569]

@@gogglessukass7852 Disordered eating is more than weight. In my case, I had A typical Anorexia. I had the symptoms of Anorexia, (amenorrhea, cold all the time, tired all the time, eating 600 calories a day) but my BMI was normal to low. I struggled and still struggle with the mind set as well.

[@avibauer9324]

This was an awesome video Jeff. Analysis Paralysis for nutrition has really been my biggest hurdle. I noticed after my first lil bit using a Macro/calorie tracker, I was able to get my basic meals down and adhere to them after the first two weeks effortlessly. Helps building knowledge if you had none prior of portion size, weighing out your food, being mindful of all that. After the first week I started to add one or two meals a week that I enjoyed as “cheat” meals but tried finding alternative ingredients with lower fats and carbs let’s say to help fit into my personal diet needs. I think self discipline is really the hardest but most important thing in anyones fitness journey

[@77confusedzombie77]

Growing up we were fed meals cooked mostly by my parents. Once I spread my wings and flew from the nest I ate junk and fast food all the time. I looked like crap. Started cooking like my parents taught me and now I feel better also.

[@drewsss49]

What do you cook

[@yeseniajameson431]

This is very true in my experience. I was 220 pounds, failing at every diet. I’m now down to 160. How did I do it? Everything he says in this video. I eat healthy nourishing foods, veggies, fruits, grass fed protein powder, bone broth, grains, eggs....and watch what I eat, calorie deficit, exercise. But also eating ice cream at night and a cupcake with coffee in the morning before yoga 😂 hey, it worked for me!

[@johannamkhabela2498]

I hate dieting because of that eating clean I just cant I am trying to figure out how to lose all the weight but when I think about it I get stressed and binge eat on oreos and chocolate

[@miadn2185]

Hey, I'm very young and pretty insecure about my body and how I look. I know it would be best to just accept how I am, but I think just trying to work on my body would make me happiest. I've had many missteps with trying to eat better and exercising because I'm a Freshman in highschool and can't exactly go to the store and get whatever I want, throwing the junk away. Is it okay if you can tell me more about what you did to get to your goal?

[@danielm17]

@@miadn2185 burn more calories than u eat, lift frequently, maybe do some cardio

[@pinkpillow9715]

„There are no magic, fat-burning Foods“. ExEpT KIwIs

[@samanthatmc7034]

😂😂

[@ErebosGR]

And green tea and ginger.

[@lukascoburn863]

That one really got me eh

[@EsiriE]

😅

[@lauyolaurens4832]

Please explain me, I don't get the joke

[@closinginonclosure]

I treat myself with a root beer float every night, and I'm talking regularl A&W root beer and regular vanilla ice cream. Nothing sugar free or geared towards health. I'll also, occasionally have things like pizza, Chinese food, or certain protein bars during the day that can be somewhat healthy with certain brands, but many are processed and not great. Despite all of this, I'm in excellent shape with single digit body fat year round. Granted I resistance train, bike, and get between 15k-20k steps as a daily average. So I work for my treats, but my point is that if most if your diet is clean, you can afford to have up to roughly 20-30% if your diet consist of "non clean" food.

[@SookkisWay]

This so clarifying for me! Basically bro science always told us dirty bulking or cutting was bad, but you guys are actually using science to back your answers up. I feel so empowered by this bc I’ve been struggling with “clean” eating for so long and had countless yoyo dieting in my life. With stephanies all in experience and your videos, I’m feeling so much better about myself and am finally starting to understand how to eat properly again and most of all love my Body even more. Thanks you guys!

[@DavidElendu]

I think dirty bulking is still kinda bad because it is the idea that you're gaining weight eating a high amount of sugary and fat filled foods. Not that sugars and fats are bad but it would most likely be the wrong type of them

[@abbychoo1793]

Me too yo-yo and stress eating along my way don’t wanna suffer from that again

[@shorenatskitishvili6810]

I’m grateful l found slimbodyresurge.fitness.blog it helped me not only lose weight but keep it off. I lost my Weight very short time , it really works, hope it helps some others Vv6

[@tylerh1648]

It isnt bro science, eating clean is common sense. All of his data is bias data towards the food corporations who of course will say its not harmful to eat their products.