Low Carb vs Fasting. Which is better? | Brand New Trial

A new trial compares a Low Carb diet to Fasting for weight loss and metabolic improvements. ~50 participants each were asked to eat low carb or fast for 3 months. Which program delivered the largest benefits?
Low carb or fasting? Which is better for weight loss and health in general?
150 men and women with Metabolic Syndrome (metabolic disturbance with ≥3 of high glycemia, high blood pressure, low HDL-C, high triglycerides, obesity
Looking for weight loss and improvement in metabolic parameters
participants randomized onto low carb, fasting or both
low carb: under 130g of carbs a day (26% of calories); very low carb: 20-50g or under 10%.
fasting: participants chose early TRE or late TRE
Body weight reduced on all 3 groups for the 1st 2 months. during 3rd month, only combo group continued to lose weight, the other 2 plateaued
after 3 months combo group had lost the most. fasting TRE lost more than low carb
indicators of fat loss: waist circumference, hip circumference, body fat. all 3 groups reduced those. waist to hip ratio (indicator of abdominal obesity) lower on fasting group, outperformed even combo
health is about a lot more than just weight loss. types of fat. subcutaneous fat vs visceral fat inside body cavity around and inside the organs. All 3 groups lost subcutaneous fat but only the 2 fasting groups lost visceral fat. not low carb alone
other metabolic parameters beyond weight and fat: glucose, lipids or blood pressure. Glucose was surprising. Only the 2 fasting groups improved fasting blood glucose. Low carb alone did not. Uric acid was similar, only the 2 fasting groups saw an improvement. HbA1c, glycated Hb, only combo group saw an improvement. all groups saw a reduction in fasting insulin and insulin resistance.
Only the 2 fasting groups lowered triglycerides and only the combo raised HDL-c
LDL-c was raised on low carb.
“low carb” definition. low carb group ate less than half the carbs of the fasting group. reduced rice, flour, whole grains, potatoes, refined carbs
average carb intake 140-150g/d. so not low carb diet, maybe moderate carb diet
Not specific to low carb, we see this in low fat trials too.
ketosis, in very low carb settings. trial compared ketogenic diet to a low carb but not ketogenic diet matched for calories. 5 and 15% calories from carb respectively. ketones can help suppress appetite
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References:
1-www.cell.com/cell-reports-med...
2-www.sciencedirect.com/science...
3-www.sciencedirect.com/science...
4-www.lipidjournal.com/article/...
Disclaimer: The contents of this video are for informational purposes only and are not intended to be medical advice, diagnosis, or treatment, nor to replace medical care. The information presented herein is accurate and conforms to the available scientific evidence to the best of the author's knowledge as of the time of posting. Always seek the advice of your physician or other qualified health provider with any questions regarding any medical condition. Never disregard professional medical advice or delay seeking it because of information contained in Nutrition Made Simple!.
#NutritionMadeSimple #GilCarvalho
0:00 New trial compares Low Carb vs Fasting
3:48 Weight Loss
5:45 Types of fat
6:52 Lipids, Glucose, Insulin
9:02 What does it mean
11:45 Was it "low carb"?
13:24 A key threshold for carbs?

[@a.g.hustlegarland4197]

I love this doctor he's not trying to sell us stuff no hidden agenda like Dr. Berg

[@jamessilveira158]

Tried low carb for years to no avail. been fasting for a few months and it has worked wonders. Blood sugar went down from the low 200's to the '70s.

[@Toddlers-kids.stories]

Can u pls tell hw u did fasting n what low carbs u ate

[@pedro.almeida]

4:15 explains this nicely, there’s always differences in how our bodies react, the average hides the extremes.

[@doddgarger6806]

But did you do high fat and protein, ie more fat than protein

[@doddgarger6806]

And how low carb do you mean

[@greentree_]

Low carb only works if you are in a caloric deficit like every other diet.

[@shekatagani]

I started a Low Carb ( Near Keto) Diet with reductions of Sugar and Alcohol consumptions as well, I also practiced a one meal a day and sometimes two meal a day eating. I added exercise by walking every day and weight training (at Home) 3 times a week,,,, After one Year I lost over 45 Lbs. lowered my Blood Pressure, and now fit into smaller pants by about 3 or 4 inches around my waist. I believe I can keep this up for the remainder of my life. I am retired and just turned 69 years old. My goals are to be off meds completely and to have a muscular body, with my chest larger than my mid section. I am almost there!

[@evandegenfelder4554]

I am a woman, 70 yrs, and I've lost about 80 Lbs in the last couple of years. It happened when I finally adopted a (true) low carb eating style, and stuck with it. After several years of on-again-off-again with LC, I finally had an epiphany of sorts. I realized that I was screwing up my life with bad eating habits. After about a year of LC, I eased into intermittent fasting. My version of I/F is eating only one meal a day (OMAD); my evening meal. Also every couple of weeks I will do a 48 hour fast. What I've found is that eating (for me) was always habitual. I responded to life's stresses by eating my way through them. That's how I ended up so overweight. I was not heavy growing up. Mostly a skinny kid. But as an adult--the stresses of having two children and 20 years of self employment--I developed some very bad HABITS, which is what I think many, if not most people in America do as well. Eat habitually. Habits are hard to break, but not impossible.

[@dianasthings729]

Question: Do you exercise and if so what type and how long please?

[@bahasainggrisbersamamradi9308]

48 hours? Do you feel okay during that time? I mean how about your hunger, dizziness, etc

[@evandegenfelder4554]

@@dianasthings729 I exercise as often as possible but not regularly. I use a stationary bike or, my husband and I walk of an evening after work. Plus, we're quite active in working on our house (restoring it) so there's always plenty of physical work doing that.

[@anir8023]

@@bahasainggrisbersamamradi9308 not at all, even at 72h

[@neutro8239]

@@bahasainggrisbersamamradi9308 you can avoid those symptoms with salts; sodium, potassium, magnesium. those are the most important, because you lose them because of the drop of glycogen reserves, those retain water that retain minerals too, so supplement the aproppiate amount of electrolytes that you lose, and every little thing, it's gonna be alright(8)(8)(8).

[@sandyalbanese8393]

I do modified low carb diet. Lost over 20 pounds. Have been over a year. At annual physical I mentioned I was doing a modified Keto diet. My stats were so impressive the response I got was “whatever you’re doing, keep it up.”. It gets easier as you get rid of the cravings.

[@sixpackbinky]

How many carbs a day do you consume?

[@oloblish]

I know you're not a fan of Keto and Fasting, but as a practitioner of both, I truly appreciate your unbiased coverage of them. You're the best!

[@astronaute]

the low carb in this study is NOT keto

[@oloblish]

@@astronaute We know

[@brettfleiner4906]

I've been doing Keto + OMAD for months, lost a ton of weight and it has stayed off even without any exercise. Fasting is now easy, I still have my carb / sugar day every two weeks or so and don't find dealing with cravings that difficult anymore. Highly recommend LCIF for everyone.

[@Icarus975]

What’s the meals you make and what strategy do you recommend?

[@brettfleiner4906]

@@Icarus975 I keep my meals fairly simple. One serving if (usually grilled or roasted) meat and then a simple green salad. Started off on a 16:8 fasting cycle and then transitioned to 23:1. I eat my meals at the start of the day and drink a ton of water. I keep some bone broth frozen just in case I have a bad day which rarely happens anymore.

[@KM-zn3lx]

@@brettfleiner4906 so basically you're low carb and fasting

[@brettfleiner4906]

@@KM-zn3lx Low carb is slightly different to Keto, but yeah they work on the same principles. I feel like your comment is kinda pointless though given the context of the video.

[@sixpackbinky]

@@brettfleiner4906bad day, do you mean low blood sugar?

[@m-hadji]

Thanks for clear explanation. I am 57 years old man with 26 years of T2D. I am one of the unicorns. And I have CGM data to prove it. I am off insulin and other meds and lost 40 lbs so far. I cut carbs and just eat when I am hungry. And I found out sometime being uncomfortable is helping as well. Walking with my dog 90 minutes a day and sometimes I carry 30 lbs backpack- rucking - we all are individuals and we need the plan to address our individual needs my two cents is , keep your eyes on data and create your plan and follow the changes. The best plan is the plan that works for you.

[@paulo0e]

Wow, I didn’t even know there was such condition of ex-diabetic! And I suppose many aren’t really informed about it. That’s something I believe could restore a person’s hope in achieving the long time gone good health again, or at least a great part of it. Amazing!

[@dondajulah4168]

I lost 55 pounds a few years ago on keto. Have gone on and off a few times over the past year or so. When I fall off the low carb wagon, what is even more noticeable than the added pounds is the loss of focus and the episodes of severe depression that come along after re-introducing carbs. Went back to strict low carb a couple of weeks ago and found my energy, focus and the depression has disappeared. Even with being unemployed for two months now I feel confident and indestructible with the carbs out.

[@ozgott1415]

Wow... spot on. I was very low carb for 3 months and lost 15% of my body weight (40 lbs). Then I seemed to plateau... and my weight wouldn't budge. Then I started Fasting... 4 hour eating window. Started losing weight again.... then I went Very Low Carb (ketosis) with a 4 hour eating window, and now I'm losing 4lb per week. One more month and Ill be at my weight goal... 70 lbs lost in 5 months. Its not easy, its sucks, but its worth it... feel like a million bucks.

[@KM-zn3lx]

Nice you say the truth. Love your honesty. I may try this.

[@rightmay1974]

Keep on

[@Finn959]

Update?

[@patcusack6252]

Would be interesting to know if it still Works for you.

[@Broken4forever]

Thanks for presenting these as always by the way.

[@TheGhost385]

I've been watching your videos regularly for the past few weeks, and with every video I get more and more impressed how well you cover the topics

[@thekomx]

I like this kinda vids, no bias, inclusive, knowledgeable and (all the good )etc. Thanks for making these vids. Liked and subscribed 🙏🏻👍

[@stepannovotny4291]

Amazing channel ...real research and deep contextual analysis. Keep up the great work!

[@johnmeyers8542]

Excellent work, as usual. Keep up the good fight.

[@joanmackie1735]

Thank you. Lots of good sense in this video.

[@TangoMasterclass]

Thanks for the clear explanation, very interesting!

[@kasramoghaddam1389]

Hands down best nutrition channel. 👌🏼👌🏼💯

[@bettesmith1117]

Great video, lots of good info. Thanks!

[@GoombaNL]

I've been really liking these videos, thanks :)

[@terry2346]

Really good talk! Very helpful information for my lo Carb --(trying for under 20-30 per day) and intermittant fasting at least 4-5 days per week. I find this is best for me to control glucose, HbA1C lowest and wt loss. And the energy and alertness are a nice side benefit! :)

[@texastexas4541]

Excellent video and great presentation.

[@mariobfitness6032]

Im super happy I discovered your channel. A very long story shortI'm in my 40's now, I'm a very fit guy, running long distance, training calisthenics and MMA, my focus on diet was around fat los and insulin resistance and that worked well for me on the outside as I lost a lot of weigh and got very lean, my diet was moderate in fats and proteins and very low carbs at one point i was doing a lot of Keto and fasting again that worked for fat loss and kept my body very lean until really checked in and few weeks ago I got a heart attack, caused by angina (Plaque eruption). Im shocked and devastated, I thought I understood nutrition, I was always afraid of plants and carbs , I thought they were the reason i put on weight and can cause diabetes but i hope was wrong cause now in recovery mode following a primarily plant based I managed to drop my cholesterol way below the normal levels...thanks to this channel.

[@dexterne]

Moderate, well researched, evidence based. I think it's great that you stress things like compliance and that there are examples of each approach working well for some individuals and poorly for other individuals. Keep it up!

[@KM-zn3lx]

Compliance is right! Sometimes I get hungry and have something. Also fasting there's forms such as some days being up days and down days.

[@ggjr61]

Very interesting. Thank you!

[@brettfleiner4906]

Cheat days people! A strict schedule of cheat days has helped me stick to my diet, knowing that I have a cheat day coming up every two weeks (One day and only one meal+snack) gives me the strength to know that the sacrifices I make will be rewarded by not just better overall health but by enjoying one food (usually pizza + milkshake and a chocolate bar snack) that I miss. Then the next day it is straight back to Keto.

[@NimpanZ]

Really looking forward to these upcoming guest videos. Hopefully I can gain some insight on how to add more variety to my low carb lifestyle

[@fignewton8690]

Very nicely done!

[@ezvahedi1387]

very intersting .thank you sir

[@pslobodnik]

Really interesting and I'm glad someone had the interest to do the study, I'm always suspicious of how accurate these self-reporting studies are, for the reasons you mentioned. In my experience, if you go low-carb, you kinda end up fasting anyways, because you aren't as hungry all the time, and vice versa.

[@DavesRabbitHole]

This is a great summary and interpretation of the data, I’m also really pleased you covered the drawbacks, unknowns, trends and anomalies, these things are always open to interpretation and never black and white, but the strongest trends seem to suggest low carb and fasting with an early eating window is most effective for the most people. Personally I always do well with very low carb (keto) but that’s just based on my weight and body shape observations, and the occasional BP measurement, I’ve never had blood work done. I’ve dabbled with fasting but more for other health benefits, not specifically weight loss. I may give keto fasting with an early eating window a shot. My problem (and apparently many people’s problem) is finding something that can be an effective permanent lifestyle choice, I often reach my goal and say, right, job done, now onto a low/moderate carb maintenance lifestyle way of eating and within a few weeks I’m back to eating poorly, and gaining weight, I’m getting better at recognising this and having course corrections so although I do regain weight, it’s trending down… slowly.

[@jarichards99utube]

EXCELLENT comprehensive review.. Thanks much. -70SomethingGuy 😊👍

[@mythals]

Thanks for presenting this in your way with caveats and highlighting the deficiencies and strengths of the study. Would love to see some actual low carb studies in the future, 130g is quite high for true low carbers.

[@minimal-vegan]

Good stuff, great video as always 🌱🖖🏼

[@markotrieste]

This study mostly fits with my personal experience (lost 15% body mass, increased VO2 max, hdl, lower 3GL, all with IF and cutting down on carbs). It is important to note that the selected participants had all metabolic syndrome. I am getting convinced every day more that the diet that keeps lean people lean is, in most cases, not the diet that allows people with insulin resistance to slim down and reverse their symptoms. I agree with the basic message that personalisation is the key. But if we agree on that, shouldn't we also agree to stop national dietary guidelines, at least the all-to-coarse versions that we've seen until now?

[@oloblish]

Agreed

[@kellyburek1751]

Great video! Looking forward to your upcoming videos with the low carb specialists!

[@NutritionMadeSimple]

me too :)

[@user-sf7fm1bi1p]

Same. I hope they have something for vegan keto because I'm tempted to try that for the mental clarity. Assuming that it's anything like actual fasting.

[@oloblish]

@@user-sf7fm1bi1p I do Pescatarian Keto. It has been fantastic for my health.

[@user-bm9oy4gx2l]

Thanks for good information

[@foundx8426]

I like how detailed, open-minded, and understanding you are in this analysis.

[@stephanieakers934]

I'm also a big fan of IF plus low carb. I've lost 22kg and feel amazing. I do OMAD on weekdays and 16:8 on weekends. I started off just fasting but since I cut sugar and carbs I found I do not get hungry at all while fasting. Highly recommend this approach for those who are getting hungry in their fasting window.

[@fatsonot181]

So how many calories do you eat on OMAD days? Do you stuff yourself so it covers up for rest of the day?

[@stephanieakers934]

@@fatsonot181 I don't stuff myself but I do eat until I feel comfortably full, focusing on lots of healthy fats (eg. salmon, avocado, olive oil, seeds, nuts, full-fat greek yoghurt, olives). Lots of salad/veggies as well and some quality protein! A meal like that will definitely set me up for the next 24 hours.

[@stephanieakers934]

@@fatsonot181 no idea how many calories - I don't count them. I just try and make that meal as nutritious as possible and include plenty of healthy fats, some high quality protein and no sugar or refined carbs.

[@stephanieakers934]

Update: I've now lost 30kg and weight is stabilising with a BMI around 23. Love this lifestyle!

[@fatsonot181]

@@stephanieakers934 congratulations

[@kevinc.3717]

Thank you for this video Doc! It brought me back to reality. Keto/Fasting/Low carb/Carnivore etc., work in the short time window but usually not for the long haul. I have proved that to myself for many years. I guess slow and steady and consistant wins the race. Looking forward to your upcoming videos...

[@MrShivamlamba]

A great video, especially for diabetic people

[@priestesslucy3299]

They work well together

[@TheSandkastenverbot]

Thanks for always pointing out the high amount of subjectivity in these diets. For me and the majority of people both low carb and fasting are among the worst imaginable diets because we would never stick to them long term and because they don't have much to speak for them other than weight loss. BUT they're literal life savers for others.

[@think_again82]

thank you for this advice, it enhances my knowledge on how to reduce weight

[@heidisunshine2003]

Great video thank you Dr Gil 🙏 I would like to request if you can ask a low carb expert if they had tips for a low carb eating plan for hyper lipid absorbers … from your last lipid video , your guest suggested ways you can tell and I have them high LDL and Total Cholesterol, High HDL with very low Triglycerides. Thanks again… love your videos , very honest ,non biased and entertaining all at the same time ❤

[@NutritionMadeSimple]

recording this exact episode this Friday :)

[@emanuelgy729]

Thanks for the Video ,..nice 👍😎 and again interesting 🤔,...

[@DrDGr2]

Thank you

[@emer6447]

Thanks a mil, Gil - great sharing. I'm planning to return to healthy keto. Have kept with the short eating window but may now try earlier in the day...? I tend 2b a bit of a night owl, like urself, but here's hoping I can somehow magically morph into an early bird! 🐦🌿🤞

[@MARKINAU8]

Thank you for the info. I'm prediabetic on 7.3 fasting test. I'm on low carb +16/8 fasing. I also focus on the way of cooking to help change the resistant carb and GI index of the ingrediants. I'm sure I can overcome this illness

[@philipnguyen3107]

Great information.💯👍

[@nalalala8039]

Great video once again. Thank you. May I suggest a video on salted fermented foods. I keep reading or hearing completely opposite views saying it is healthy and we should eat them daily or it basicaly is the reason for the high stomach cancer rate in asia and we should never eat them.... very confusing.... thank you again!

[@daysofcarnivore]

I'm 38 years old, male caucasian. I have lost 80 lbs in 11 months (260 to 180 lbs) eating fewer than 20g per day (usually zero). I never once counted calories. I ate once daily in the evenings.

[@luisoncpp]

I guess you meant 20g of carbs.

[@Cuezaltzin]

Inspiring, thanks for posting.

[@Liliquan]

I’m also a personal anecdote. Although not to the extreme of somehow measuring carbs so precisely but ignoring calories. Because that makes sense.

[@dort5436]

Great job! I eat 2 meals daily, lost over 50 lbs and have kept it off over 20 years. Low carb is under 30 per day

[@mactri95]

I would say both.

[@JFrenchRennier]

Career as an oilfield Supt, extended travel & on rig meals. Means lots of processed carbs, carb loading & sugar. Since retirement, went Keto & dropped from 248 to 210 lost 4 inches waist circumference but have absolutely plateaued. Could not drop 1 pound after 3 months including exercise. Tried 48 hour fast then not eating before noon. No discernible results. Now I will remain low carb, zero sugar, zero processed foods but will raise carb level from 30 to 100/120 per day & fast eating in the 8 hour window as a life style change permanent. Final goal is 200lbs & 1 more inch waist circumference but won't lose sleep if I remain at 210.

[@mockturtle1402]

Well, the fasting for visceral fat loss matches my experience. I followed Fast800 diet for a month and lost 10cm around my waist. I changed to more normal low carb and only lost 1cm in the the intervening 5 months. Then I tried some extended fasts, and lost 3cm in 7 days. This is all more than 2 years ago, and I haven't regained.

[@paintedlady4589]

Been doing low carb/fasting for about a week now. Have lost 3lbs so far and feel fine. I eat between 11:30 am to 5:00pm, 2 meals of protein and veggies and salads.

[@michaels2208]

I truly appreciate this information. Eating patterns are such a toxic subject most of the time. I need to do something to get my health under control. The VA wants to give me pills but I'm sceptical. Ultimately the best diet is the one I'll stick to, but I'd like to use a proven model that addresses my issues. Thank you again.

[@MetallicAddict15]

Without knowing about any specific health conditions you may have, I think as a general rule it's important to not over-think exactly what and how much you eat. Go for a variety of whole plant foods mixing fruits, veggies (leafy greens, cruciferous, other), legumes, whole grains, nuts and seeds and you're already 80% of the way there. To avoid the temptation of eating junk food, the best thing you can do is to not buy it at all when grocery shopping, so it's not sitting there in your cupboard when you're hungry looking for a snack and you're forced to reach for something healthy instead.

[@oloblish]

I think most of the research seems to agree that a satiating whole foods diet (w/ enough protein and fiber) with occasional fasts is the best path to health.

[@FleurPillager]

@@MetallicAddict15 Exactly how much thinking is enough and how do you define "overthinking"? Usually when people are telling someone not to think so much it's because they are trying to tell them what to do and don't want them use their intelligence to evaluate whether it's good for them or not. Also "don't overthink" is used to sell defective products and services like cults, religions that exploit people for financial gain and non-evidence based products marketed to treat health conditions. People are generally much better served by thinking a lot about what is being asked of them when faced with people, advertisers and other media telling them not to "overthink".

[@libbyringo8419]

@@MetallicAddict15 Of course, the healthy diet you mention sounds right on. However, when I was on a low fact chicken and turkey diet with all the foods you mentioned I lost very little weight. My "numbers" did improve somewhat. However I discovered it was the legumes and whole grains which were keeping me from losing weight along with the strict radiance to little fat. (I only used pan sprays).

[@_TravelWithLove]

Thank you very much for sharing another insightful and intelligent video !! Detailed and straightforward !! Excellent stuff !! Greetings from California … I wish you and all good health, success and happiness !! Much Love ✌️😎💕

[@michaelspencer2559]

do both. especially if you over 20 lbs overweight. but you also have to have a strong mind. you don't find them to often. only carbs I take it is veggies

[@nackedgrils9302]

I'd be curious to know if the compliance results are generalized over the tested sample or if these averages reflect the fact that some people are very good at complying and others are pretty bad. If the latter is the case, I'd remove these subjects from the statistics if, for example, their compliance rate was below 50% or whatever and that would really help in getting clearer results. In any case, thanks for your work Dr. Carvalho, looking forward to these future episodes on low-carb.

[@julitaalbertramdhari4247]

Excelente, I do both fast and low carb and no meds anymore 67 years old dietetic ,have been doing it for 1 year and still going have more energy and better health than I was in my 20s and 40s life's is grand ❤keep up the good work thanks.

[@hendrikgrundling5323]

In terms of nutritional value (micronutrients, fibre etc), there is a huge difference between plant based and animal based low carbs. They should have distinguished between these. Also between refined foods and wholefoods.

[@Geertpieter]

I would love to see the results when you are going to show it to us!

[@jstephlaw7252]

Nailed it when you mentioned some people need the strict diet to be successful. For me, knowing I can't eat carbs was a lot easier than thinking I can eat X carbs. I believe the mentality of don't have was far more successful when compared to have a little for me and led to massive weight loss in the matter of a year (80 lb) and taught me the self control to keep it off (1 year no diet but keeping a eye on things and I am 10-20 lb off my low). I also think completing an extremely restrictive diet for 6 months or more is a huge help as it teaches you that it can be done. When I hit my "max weight" (lowest weight +10 lb), I keep an eye on things more and can shed weight quickly and get down to my overall low or my "content" weight in a matter of weeks.

[@luisoncpp]

Hmmmm, eating 0 carbs and stay healthy seems just impossible. Mainly because vegetables have carbs. I guess what you meant is not eating foods that have a considerable amount of carbs (like cereals, legumes, fruits or anything with added refined carbs).

[@Reallymissthe80s]

Just do both!

[@markrush5013]

a combo of both works for me

[@felicidade1899]

Great video! Could you make one about water fasting for long periods? I would like to try it, but all I reed is contradictory information. Thank you.

[@TG-gk6fv]

It's all about discipline and self control.

[@BobbyTheDogUSA]

Omad, one meal a day. Just eat dinner in a 4 hour window. One day a week do 24 hour fast (water or dry). The next morning, refeed with carbs. Have a potato, a bagel, pasta etc, then eat whatever you want within reason.

[@ChrisTopher-vs9zz]

Today is my O.M.A.D. day #405! I eat all of my calories within a 2 hour window. I have not cheat a single day. Not even a carrot stick! I've lost 56 pounds. I'm almost 71 years old. Male. I started at 216 pounds on March 24, 2021. I still eat.... potatoes, fruit, beef, dairy, poultry -- even cauliflower pizza! But everything in moderate portions and I rarely eat more than 1500 calories per O.M.A.D. -- I just finished it and my calories today are 1,395. I weigh my portions. I even count my olives! Let me tell you... this is the EASIEST "diet" (lifestyle change!) to do and I've been on several diets before. I still have 30 pounds to lose... one O.M.A.D. at a time.//////////////////////////

[@willbrink]

Good vid. Without tracking cals and making sure they were all iso caloric and matches for P, almost a useless study to see what, if any, differences those approaches may have. What does seen consistent in the lit is taking in most cals earlier in the day, has benefits on weight and labs.

[@markotrieste]

On the contrary, the lack of calorie tracking is not a problem, because nobody will ever count calories for the rest of his life. A working long-term dietary pattern must give the proper hormonal inputs of satiety without the need of conscious control aka "willpower". You just can't beat the lizard inside.

[@willbrink]

@@markotrieste There is no contrary; without knowing of the calories and macros differed between groups in the study, it's no value making cause/effect to one vs the other. Long term studies with IF for example that ran up to a year, find no differences form standard approaches when iso caloric and matched for macros. One may work better than others for different people, but it's not due to any magical effects either.

[@blockbusstar]

@@willbrink You are making very extreme statements. the reason they didn’t let the participants track their calories. Is to see which dietstyle, had the most impact just by switching to it. Which shows us that just the structure of the low carb plus fasting group, allowed most people to lose more weight compared to other diets. This can be a very effective tool for a lot of people. As long as the compliance factor is taken care of.

[@willbrink]

@@blockbusstar Nothing extreme about it, that's how research works. You obviously don't understand the nature or design of research studies. I do. That simple. Compliance is a different issue and unrelated to failing to match groups for cals and macros.

[@deedeeotero4475]

Would you please make a video telling us what your daily diet is??? You look great & am curious to know what you eat & don’t eat.

[@fleetadmiralhazen]

Please do a topic on Acid Reflux & GERD. Thank you.

[@geaninatudose4063]

I think the key for success is sustainability. I found that IF and low carb, but with moregood quality fat, and proteins is more sustainable and i don t get sugar cravings. occasionally, i eat fruits and a bit of rice or potatoes, but no bread, pasta, sweets.

[@ajbfwb]

No versus for me....I do BOTH.

[@olivier5870]

I have a question, please! What do you think about pumpkin seeds as daily food, they cost less than nuts and I've heard they contain ALA omega 3? Thank you!!

[@helloman5576]

You are basically my go to source for nutrition information, can you please make a video about cacao? I want to use cacao butter and I've heard it is the only saturated fat that is oke? Thanks man:)

[@garyhennessey3621]

Great video. As of this morning i weighed in at my workplace. We had 16 people in a (biggest loser challenge). 185 from 209.9 in 8 wks. Male 69 yr old, 5'7", no meds, no health issues. 4 days/wk did 8/16, fasting ate from 12-7 mainly. 1 day/wk fasted 24-36 hrs. 6 days per wk did treadmill or elliptical or both 20-45 min. Walked 2 times/wk at lunch 1 mile. Didnt do weights did not want to gain muscle. Now will begin weights. Ate only whole grains for carbs. Zero sweets of any kind. Ate med type diet. Calories averaged 1300/day over the 8 wks. Carbs did not track but did track 5:1 or better on carbs. 5 gr carb to 1 gram fiber min allowance. Meat was fish, chick, turkey nothing else. My job is mainly sitting at a P.C. took daily supplements. K2, c, d3, amla power. I make my own amla, c caps. Now looking for .75-1 lb/wk with increased eating, weights and cardio for 45 min-1hr 4-6 days/wk. Will still do intermittent fastin 3-4 days eat in late day. 162 coming next. Blood work to be done in feb 2023 for many things through Life Extension, via Lab Corp.

[@garyhennessey3621]

Lastly. I love whole grains. It would b tough to do restricted cabs. It IMO/experience is not a good thing for me. Wheat/oat bran, whole wheat, oat meal, oat fiber, vital gluten, barley, beans, lentils, homemade breads, muffins-40-50 of calories at a min of 5 carbs to 1 gram of fiber or less. Healthy.

[@beverleycumming1876]

I love my complex carbs…wfpb…and fastimg with food early in day works for me

[@888jucu]

Hi Gil, Im a new suscriber to your channel after coming from a video you posted revealing some of Dr Bergs dubious statememts. Some years ago I watched some of Dr. Berg and although Im not medically trained it didnt take long for Dr. Berg to trigger my BS detection meter so Im glad someone who is actually a real doctor can atleast expose some of this. Anyway I wanted to ask if you have reviewed any studies comparing high carb low fat verses basically the opposite? When I refer to carbs Im referring to mostly less processed carbs etc? Cheers and your content has been very edicational for me so far 👍.

[@donkeyking475]

Low carb / keto worked great for me for losing weight. Very carefully monitoring measuring ketones and strictly watching carbs + fasting 16 hours a day etc. But it also caused some symptoms that were dangerous like getting ketones in ranges that said I should actually go to the hospital and actually feeling like I should. Didn't go, just ate sugar until it went back down which is apparently also dangerous. So personalization really is important.

[@bahasainggrisbersamamradi9308]

What symptoms?

[@kennethbent5586]

Yes what symptoms? If you think lo carb is dangerous you need to tell all of us exactly why

[@lindaterzich6632]

Oh, this is good news for me. I hate very low fat. I hate Atkins. I can easily do intermittent fasting. But low/moderate carb I havent really tried! 130g was what they wanted but most did around 150. And these were Chinese yes, a smaller people? I am going to start counting carbs to 130g and and do my usual morning IF. Question???? was that after fiber count or total carbs? Thank you!

[@RealJonzuk]

Yo your IBS video helped me a bit but im still eating beans and stuff so im not sure if i can fully heal while doing that but i eat potatos now and man my stomach is so muc better even with white rice over brown

[@AndersWelander]

I wonder if this means that it is good to keep the blood sugar stable. If you eat early in the day you would be more likely to do some physical activity after the meal which dampens the spike in the blood sugar.

[@RobCGilliam]

Fell right into Keto + IF and kept strong for 18 months, but I must be one of the lean mass hyper-responders. My LDL-C went from the 90s to 170s. Main reason was for prediabetes. It did push my A1C from 5.9 to 5.5/5.6 in a few months, but never dropped further. So technically it did reduce my average blood glucose. When my LDL skyrocketed I had to follow mainstream cardiology. Instantly went low-fat pescatarian. LDL dropped from 170 to 60 in 2 months. I was already lean, but leaned up more than ever. My blood glucose went a bit wild the first few weeks to month as I added back whole food carbs like fruits, beans and whole grains. Oatmeal spiked my glucose to 180. Just this morning the same big bowl peaked at 116. Fasting glucose is 85. My fasting insulin was 2. Not only did this pescatarian diet hand me an ideal lipid panel, but HOMA-IR indicates I'm super sensitive to insulin. I'm still using IF as a tool, so this study is great proof that it helps. Just common sense in a way. Giving your digestive system a rest and allowing insulin to stay low for longer will cause you to burn more fat and improve overall metabolism.

[@KM-zn3lx]

I did a form of low carb and lost 20 lbs. Now I am mostly fasting but think I may have a wheat sensitivity. I like being able to have some carbs now and then. I'm finally in 130 range!

[@lanazak773]

Great video, interesting findings. I am turning toward green smoothies (1 lb of greens + berries a day) because I'm trying to combine plant-based foods with The Fast Tract Diet (Norm Robillard) (basically meat + fat + vegetables + simple carbs) which is difficult. Vegetables and some fruits are easy to digest, but legumes and whole grains are not and give me serious issues. Can't stick with low carb (and want to reduce sat fat and animal products) but can do IF most of the time. Just a little feedback. I love these videos in which you simplify the results of important studies. Thank you!

[@jasongacek6487]

Some other KZbin doctors are promoting 3 day water fasting claim ‘autophagy’ benefits, immune system improvement, increased longevity, and a general ‘reset’ of the body at a healthier level, sounds very appealing but they have not cited evidence like you do. Love to see a video or just a reply with your educated opinion on the 3 day water only fast.

[@NutritionMadeSimple]

we're planning a video on water fasting, we'll try to review any available evidence the answer is always to ask for the evidence because anyone can make claims :)

[@ivanvalladares6320]

I do both AND ITS way better

[@carstars]

Enjoyed this show talking about fasting and carb intake. I started using a CGM this past year and was shocked how a single meal of a serving of a typical refined carb food spiked my blood sugar and keep it high for the next day or two! The CGM tool has been revolutionary to help me customize my own diet based on real-time data. After three months combined with some minor changes to my medications (thanks to my PCP) drove a faster (slow) weight loss, and some of the best blood work numbers in over a decade! Would love videos on any of the real-time tools that can be optimized to help people - CGM, CO2 analyzers, classic weight scales, and activity monitors. Helpful tips or confusion for most?

[@terry2346]

I have found the CGM invaluable as well!! Sure did show how little rice was needed to shoot up the blood sugars! And how long that it stayed up.

[@fignewton8690]

Great!!!!!!!

[@MaryMilar13]

Do you use the GCM out of curiosity so you are better able to adjust your eating habits? I am considering getting one because I am curious when and what spikes my insulin.

[@mpoharper]

I found a CGM allowed me to learn how my body responds to various foods. I am better on 50 g of carbs and I do time restriction- get better sleep by stopping eating before 4:30. I do need to avoid some complex carbs that elevate glucose for far longer than seems reasonable.

[@homesignup]

Thanks for the great studies. I've always wondered about these comparisons. This is also the 1st time I have learnt what they mean by "low carb" in these trials. Basically it means I've been eating a generalized low carb (besides intermittant fasting/TRF) this entire time and didn't know it lol. Thank goodness low carb does not mean eating less than 50 g every single day (Keto is very low carb which I am not doing - totally dont need it to stay slim in my case). I think 100g is low enough if you don't want to develop physiological insulin resistance (that you will develop in keto after a few months) and still be able to enjoy some healthier complex carbs or even simple carb treats sometimes. I'm neither early bird or night owl eater ....I do 12 - 4 pm. The less hours munching, the more the benefits eg ketosis, BDNF, and even the start of autophagy.

[@montycora]

Who told you people develop physiological insulin resistance on keto after a few months? I have done it for 2 years and never heard of that!

[@homesignup]

@@montycora Try do some more research on it so you will know what I am talking about and ask Thomas Delauer who has 10 yrs+ experience on keto and ask him why he does Carb Cycling instead of straight keto. If you try to go back on carbs while being on long term Keto - you wont be able to without feeling unwell and gaining back weight unless you do it very very slowly after a few wks. Physiological insulin resistance for those on Keto is designed to preserve whatever glucose is available in your glycogen reserves for your brain. Your brain still needs a certain amt of glucose on top of burning ketones. If you do carb cycling you won't have the issue of physiological insulin resistance.

[@montycora]

​@@homesignup - This is not insulin resistance. Just because you have a slightly higher fasting blood glucose than in the begging of keto, does not mean you are insulin resistant. You are changing your body from burning fat to suddenly burning glucose, of course you are going to feel sick, the same happens the other way around. Of course you need to make the transition slowly, that works with pretty much any major changes in the body. You do not need to do carb cycling to be healthy. And I have done my research, I am a dietitian and also a keto advisor.... but let's stick to the opinion of a youtube influencer, it is safer, I agree with you!

[@homesignup]

@@montycora Its not regular insulin resistance. Its physiological peripheral insulin resistance. They are not the same and it's not pathological. It's a protective mechanism for those on keto - ie a high fat, super low carb diet. My background is medicine and science. If you want to avoid it and be able to eat anything long term, all you need to do is keto with carb-cycling. In my case, I can eat anything without being overweight (I'm slim) or getting into a metabolic syndrome or diabetes etc (never have had any of those issues) because I eat everything in moderation whole foods (including low-mod carbs, adequate protein and small to mod amts of healthy fat) and do intermittent fasting. When your metabolism and microbiome are healthy you can even eat the occasional cake or pie or so-called unhealthy carbs without any issues every week. You cannot do that on straight keto because of physiological insulin resistance.

[@leoderiviere1685]

I think for such a small sample, it would have been interesting to double check for social effects. If they pooled it in a university, there is the large possibility groups of people seized this opportunity to try a particular diet that is not mentionned in the study. By this i mean the low carb diet might have even tried keto, because its easier to do keto than actually count 130 kal of carb, for exemple. Or, it might be that people that do both (low carb and fasting) were even more inclined to try keto because of how much they got involved anyway, and it would have felt easier for them? Or, it could have been important to track what change of type of food did those new diet triggered in this specific population.

[@jacobdebernardi4385]

Great video! I didn't catch your thoughts on why only the 2 fasting groups had fasting glucose reductions - my thinking is the spikes in insulin from eating more frequently, even if eating lower carb, may outweigh the importance of macros when it comes to reducing glucose. Curiously it isn't the case for insulin too. Wonder what your thoughts are on that.

[@NutritionMadeSimple]

my guess would be the smaller weight loss on the "low carb only" group. fasting glycemia is determined by liver insulin resistance which is increased by liver fat. the fasting groups lost more weight overall, and more visceral fat, importantly, which would alleviate hyperglycemia. we'd see it on low carb too if the fat loss were greater, and probably the participants who lost the most fat did see it

[@markotrieste]

Remember the starting people were all diagnosed with metabolic syndrome, it means that for them it takes much longer than normal for the insulin to recede.

[@jacobdebernardi4385]

@@markotrieste True, but the insulin fell in all groups. It's the fasting glucose that didn't right

[@earthmamma85]

I’m on a health journey… trying to find what gives my body the best results without sacrificing my mental health. I’ve been on a very restricted diet before and I don’t want to put myself through that again. I do know that eating higher carbs is bad for me. I respond very negatively to carbs. But I don’t want to just say no to all carbs. I just have to find my sweet spot.

[@mertonhirsch4734]

I think those carb definitions are meaningful. At about 25% carbs, (120-180 g/day) the intake of carbs is generally considered to be high enough to provide for the needs of glucose/ketone dependent tissues, primarily the brain which is supposed to use about 100 or so grams of carbs a day. Muscles and glucose independent tissues that can run on fat would then be running on dietary fat, and glucose produced from protein via gluconeogenesis, but would not need to take any of the dietary glucose which would be reserved for the brain. This level of carbs has also been shown to slightly elevate fasting blood sugar but that is due to upregulation of gluconeogenesis. It also may produce mild ketones, but the body is not in "nutritional ketosis" when the brain starts running largely on ketones. At 10% carbs we get the brain switch over to using a lot of ketones and ketone levels rise much more (at first) though they might decline as the brain starts to use them up efficiently. A real "keto adaptive" diet gets carbs down around 10% or less and ketones rise to 1.0 or higher, but then they might slide down as ketone use improves. Between about 10% an 25% some people report phenomenon where ketones and blood sugar are both high at the same time, so there may be a problematic no-man's land around 15% or so where you don't get the benefits of low blood sugar and you also get upregulated gluconeogenesis and ketone induced insulin resistance.

[@gummiesrule88]

What I find fascinating about this area is the variability of "what works" in the human species. Personally, a combination of a VLC diet (started very very low, like around 20-25 grams, am now in the 40-50 range, in mild ketosis) IF (16-18 hour fasts per day, typically, although with outliers both below and above that range) and daily vigorous exercise did, and still do, the trick. Don't really worry about the fat, although I try not to eat a bunch of saturated fat regularly. Plenty of vegetables and various forms of proteins. An evening eater. Lost around 30 pounds off a 185 pound body initially, have increased weight training and protein intake and stabilized at about 25 lbs down from baseline. Blood pressure, on both systolic and diastolic numbers, dropped like a stone (and from a supposedly normal range) and all other markers improved save for a relatively small increase in LDL. Compliance is relatively easy, although at about hour 12-14 of a fast, I tend to feel hungry and a little weak, or at least that I'm "bonking"--that is the most difficult period during an otherwise pretty easy day--but curiously that feeling fades over the next couple of hours, and then I exercise near the end of my fasting window, and eat after that workout. Even during my eating window, though, I don't graze much. Two meals constitute probably 95%+ of my daily calorie intake. But I have a friend who very much wanted to be a vegan, philosophically and for health, who simply could not lose weight on that diet. Her nutritionist convinced her to add animal protein to her diet...and she shed plenty of weight, with no change in any other aspect of her life. But I also have another friend who was an omnivore, went vegan, lost significant weight and is very happy about it. We are not all the same, we humans.

[@greengraybear7925]

There was no mention in the video of what kind of carbs. Whole carbs (legumes, whole grains) are very different from cookies and white rice. A low-carb diet will cause you to lose fat, but generally, it'll shorten your lifespan, based on population studies.

[@duckmercy11]

What? How?

[@katriinapuputti5883]

Great video and interesting information! Thanks for the thorough explanation! 👍

[@SydneySewerat]

Both are better.

[@FleurPillager]

A dietitian on this platform said that if you pair lower quality refined carbs like white bread with protein and fats it reduces the spike in blood sugar and results in sustained energy similar to what would happen if you ate high fiber whole grain or other whole food carbs. Is that true? Maybe that would explain why the Mediterranean diet has good health outcomes even though people in those cultures eat some pasta and bread made with refined flour because they eat it with beans, olive oil and fish.

[@velikijoxotnik]

I think that tailoring your diet is important. I've been near-Keto for a year and a half, with OMAD or TMAD and periodic extended fasts. Lost 70 lbs. Feel great. I enjoy my diet. Love eggs, bacon, steak and other ruminants, and organ meat. However, I don't obsess over high intake of saturated fat. I also enjoy healthy above-ground veggies (broccolli, asparagus, cauliflower, brussel sprouts, etc), and I don't count them against my daily carb target. Sugars, starches, processed foods are gone for good, as a rule. However, I do allow myself a good, tasty beer or two on the weekends. I also will bring my own keto bread/buns, if I'm going to a burger/hotdog cookout. keto bread is far from perfect, but it's a heck of lot better than regular bread. We can make smart choices, and by monitoring our health markers, we can tell what works for us, and what doesn't work. I believe that it's the extreme zealots that are bad for the community that wants to get healthy because they confuse facts with hype and talk as if one size fits all.

[@BartBVanBockstaele]

"ketones help suppress appetite" was the claim that brought me to a low-carb, essentially a no-carb, diet. It did not work. I became significantly hungrier than the unpleasant hunger I was already experiencing and gained weight like there was no tomorrow. So, while low-carb MAY work for some people, it most definitely does not work for all people.