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

[@a.g.hustlegarland4197]

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

[@oolala53]

Especially since I am pretty sure he is not a practitioner of low carb eating. But he knows what interests people so he wants to address them.

[@raym.d.1765]

Dr Berg is not a doctor. That’s the biggest difference. I agree with you though.

[@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).

[@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.

[@Tanviilaxmiiyoganand]

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!

[@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

[@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.

[@oolala53]

@@paulo0e there is actually a lot of information on the Internet about people reversing diabetes . And various ways to do it. But they all involved a change in lifestyle. They are only ex diabetics as long as they stay within certain parameters. They might not have to stick to as rigorous a program as they did in the beginning, but they can’t go back to their old habits and remain ex-diabetic. Context can make a difference. But for the most part in western society. It’s going to take a lot of individual Will because the environment and the cultural habits are part of what is prompting the rise and diabetes. However, I gently point out that I believe the statistics show that diabetes has risen from about 8% to 11% of the population, whereas overweight and obesity has gone up to 70%. so it’s only certain individuals who seem to be at that higher risk. I seem to be one of them, though I am only now in the low prediabetic range, but this has happened despite having been able to lose the weight gained with yo-yo dieting over period of decades and keeping off that loss for over 10 years, but having lost muscle due to inadequate activity.

[@thekomx]

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

[@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?

[@stepannovotny4291]

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

[@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.

[@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

[@kasramoghaddam1389]

Hands down best nutrition channel. 👌🏼👌🏼💯

[@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.

[@texastexas4541]

Excellent video and great presentation.

[@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.

[@jarichards99utube]

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

[@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.

[@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.

[@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?

[@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

[@GoombaNL]

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

[@foundx8426]

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

[@KevinG-159]

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...

[@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).

[@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.

[@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.

[@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

[@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.

[@Nimzzeee]

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

[@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).

[@SupremeODMG]

Thanks for presenting these as always by the way.

[@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! :)

[@kellyburek1751]

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

[@NutritionMadeSimple]

me too :)

[@孤独の観測者-o7e]

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]

@@孤独の観測者-o7e I do Pescatarian Keto. It has been fantastic for my health.

[@johnmeyers8542]

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

[@Geertpieter]

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

[@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.

[@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.

[@joanmackie1735]

Thank you. Lots of good sense in this video.

[@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

[@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.

[@flameemperor888]

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

[@priestesslucy]

They work well together

[@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.

[@FerrousFierro]

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

[@nibbles2589]

That’s too easy wow. I need a challenge. I lost 50 lbs keeping carbs around 120 in three months and intermittent fasting 14/10

[@ggjr61]

Very interesting. Thank you!

[@emanuelgy729]

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

[@bettesmith1117]

Great video, lots of good info. Thanks!

[@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!

[@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.

[@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!

[@MrShivamlamba]

A great video, especially for diabetic people

[@fignewton8690]

Very nicely done!

[@TangoMasterclass]

Thanks for the clear explanation, very interesting!

[@Stephen_Jabs]

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

[@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! 🐦🌿🤞

[@minimal-vegan]

Good stuff, great video as always 🌱🖖🏼

[@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

[@oolala53]

How is it going? Are you also adding in exercise? Because I think that was my biggest mistake. I tried to do it all with diet and overtime. I lost muscle and insulin sensitivity so even though I am at the weight I was when I graduated from high school, which was not particularly slim for a teenage girl, but was also not considered overweight, but definitely had more muscle and a youthful insulin resistance, I have climbed into the low diabetic range. Or the past three years, I have dabbled in low-carb and various forms of fasting and frankly, none of them are as enjoyable as the program I used to lose my middleweight gain of 40 pounds and maintain that loss for 10 years. But now that same eating program tends to drive my blood sugar higher so I am experimenting with much lower carb, which I detest, and increasing exercise.my doctor has set up my permission to get follow up lab tests at the end of July. I wish us both luck.

[@ezvahedi1387]

very intersting .thank you sir

[@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 :)

[@TG-gk6fv]

It's all about discipline and self control.

[@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.

[@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.

[@오오와아아앙]

Thanks for good information

[@philipnguyen3107]

Great information.💯👍

[@beverleycumming1876]

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

[@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.

[@oolala53]

See Dr. Layne Norton regarding the lack of importance of low insulin in fat loss. But congrats on your results. Does low-fat pescatarian allow low-fat dairy? I was able to lose from middleweight gain around 40 pounds over a period of time using roughly a distribution of 40% carb, 30% protein, and 30% fat, and also greatly reducing low nutrient foods and increasing fibrous one such as whole grains and beans. as I’ve gotten older, even though I’ve maintained the weight loss and even sometimes gone lower, my body is abilities to process. Both fats and sugar has declined. I always thought I’d be willing to do what it takes but honestly with a lot of experimenting over the last four years, All dietary patterns other than the one I originally used feel like a great deal of sacrifice. When I tried tried eating mostly plants and about 20% fat, I had to greatly restrict variety of foods and I found myself actually daydreaming about eating steak when I hadn’t had a steak in years before that. When I go for periods of time eating around 26% carbohydrate, I feel like crying over the Small amounts of grain and legumes that that requires. I’ve been surprised that I actually don’t miss nearly all desserts, which I haven’t eaten since the beginning of 2020, but after not eating pizza, probably a good 80% of the time in these last few years, I still miss it just about every day. But I have a glucose monitor and I just don’t want to see that number go up the way it does after I eat it. and eating out just feels like minefield. Restaurants are just not in the business of our longevity.

[@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

[@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.

[@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.

[@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.

[@_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 ✌️😎💕

[@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.

[@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 :)

[@oolala53]

Dr. Valter Longo has done research on multiple day water fasting and a periodic diet that mimics water fasting but it last five days and he definitely has data to show that there are benefits.

[@DrAJ_LatinAmerica]

Interesting info - did a study for a private company. 30 male prisoners. All obese 25+ BMI. All locked in a cage, 100% controlled. 6 month study. High carb, low food mass (low calorie). 1200 calories a day (hate that word "calories" but you get the idea), rice, beans, sugar cubes, salt, water, bone broth, cucumbers. 2 hours exercise a day. 1 cardio in morning and 1 of resistance training afternoon. Food spread out in 10 tiny amounts. Small amount per hour over 10 hour period. Salt and water not controlled, they could consume all the wanted. All give injection (for control) of multi vitamin mineral supplement, plus extra vit D, zinc, magnesium, boron and provided 2 grams of krill oil supplement (not included in the 1200 calories but supplements do have calories most people forget to add) All participants lost weight, all added strength and endurance all had improvements in fasting insulin, fasting glucose, lower triglycerides, low Hba1c, lower blood pressure. Feel very comfortable that if it was 200+ participants would have been the same. Yes for the first couple weeks lots of complaints of hungry. No long term, no sustainable but eat less, move more works for a 6 month period to get the weight off. Then people could move to a different diet. Just an option for a poor person in a economic crunch but needing weight lose, improved health and avoid medications. With I was free to publish the data but I'm not the owner of the study.

[@drott150]

This proves the waterfall chart shown in this video is in reality a compliance chart.

[@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.

[@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.

[@SewerPossum]

Another unicorn. 62M, my health started falling apart 2 years ago. Lost 40lbs not eating after 7pm, very low carb, no sugar or processed foods, caffeine or alcohol and lifting HEAVY weights with some cardio. Maintaining the weight loss with ease and benched 260lbs this week for the first time in 30 years.

[@drott150]

Caffeine isn't going to hurt you in modest amounts earlier in the day so it doesn't disrupt sleep. Modest amounts of alcohol won't either (unless you have a problem with it).

[@montycora]

@@drott150 - alcohol will kick him out of ketosis and I guess he doesn't want that. As for the coffee, some people cannot do small amounts. If he is happy like this, let him be.

[@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.

[@markrush5013]

a combo of both works for me

[@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.//////////////////////////

[@RogerHyam]

What about fibre? I presume that typical Chinese diet would tend to be white rice and white noodle orientated though with green veg, possibly pickled.

[@subliminalfalllenangel2108]

Typical Chinese diet nowadays? They turned their whole heart healthy foods into junks with seed oils, sugar and MSG. I tell you this because these things undermine the benefits of dietary fibre. Hence, it's really difficult to give any definite answer. However, besides the fibre, one thing that is usually ignored is resistant starches. Fibre might be able to fill you up, but resistant starches help increasing your satiety and help you avoid overeating. Traditionally, chinese people are supposed to eat tons of resistant starches, such as potatoes and brown rice, but not anymore. There is a high chance that they will face the largest metabolic inflexibity epidemic ever in history of China. Chronic illnesses will be much more rampant. And as we are talking about it, arthritis cases are increasing especially among young people. I know that many people think that Chinese people eat very healthily, but the fact is their diet has been westernized a lot, with many junk foods and unhealthy additives come to play. Even the very study that was shown in this video should be taken with a large grain of salt. Edit: also, the amount of fermented vegetables in their diet have been reduced a lot. I am not sure if that's a good idea though. Lactobacilious Plantarum isn't an antibiotic resistant strain of bacteria. Chance that it is wiped out by antibiotics in foods are very high, and they need to be often replenished. But nowadays, there are even cases that an entire Chinese family consume a meat heavy diet with no fermented veggies whatsoever. Such a disastrous combination.

[@BaneTrogdor]

I used to try 16/8 fasting for some time, luckily i measured my kcal intake , what i can tell is that it was very hard to eat enough kcal to support my active lifestyle. I think the benefits this combo group achieved was cause they ate less kcal than 2 other groups , which makes me think that this study not being kcal controlled and equated , has a big flaw. I mean it is useful tool for people to see the results and lose weight , but we can't be certain that low carb / fasting is better by itself.

[@blockbusstar]

However, it does prove that compared to the other diets, it is easier to eat less calories. Which is interesting.

[@Kili098]

There was an interesting study done comparing CICO to low carb dieting. I forget where I heard it now. One group was given a caloric deficit, the other was told to eat a low carb/keto diet but with no restriction on caloric intake. The low carb group was more successful at losing body fat than the calorie controlled group. However, it turned out when they calculated the average caloric intake of the low carb group, they were still in a slight caloric deficit. So the conclusion was that caloric control was also easier on a low carb diet as they naturally restricted themselves/weren’t overeating from hunger.

[@methanial73]

I'm with you on being a night owl. I do know that eating late isn't good. Nor is it drinking alcohol too. I do both. I might have to curb that.

[@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.

[@mactri95]

I would say both.

[@koyuki6113]

I wonder if these effects would hold up too when people would replace all of their dietary carbs with more complex carbs with a lot of fiber like oats

[@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.

[@ssfhc]

Before watching the vid: I tried both and low carb is both easier, less painful, and much more sustainable than fasting. Fasting can help you lose weight fast but when you stop fasting you will regain everything and some extra.

[@montycora]

And it can trigger binging if you are inclined to as well.

[@lassun86]

I'm in OMAD for a year. I had been plateau for 6 months. Then I decided to try prolong fasting last week. Now I continue lost weight. My tips is, don't break your fast like your normal portion. Take it slowly and add the calories everyday

[@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!

[@Antigone10]

Forget keto, very low carb and high protein is the Way. You still get ketosis and fat loss but you avoid the muscle loss from keto or fasting. Meat and veg. 66lbs down in 5 months now and only about 20 left to lose if I can make that last 20 come from just fat. I actually managed to gain muscle doing it as well.

[@oloblish]

Most studies show ketosis being extremely muscle preserving. I've personally been continually building muscle while loosing fat on Keto

[@Antigone10]

@@oloblish Yes keto is muscle preserving, as in those studies show you don't lose as much muscle as you might think you would. To build you need enough protein which can be difficult for folks trying to cut calories and then get 70% of their daily calories from fat. It often doesn't leave enough protein to protect or grow the muscles if they went too deep on a calorie deficit. Or, just eat enough protein in the first place and any calories left in the day can go towards fat. Isn't "keto" at that point but most people aren't really keto anyway. 70 to 80% fat? Nope, I saw you eating a steak with your butter lol.

[@montycora]

Just curious, what do you think keto is?

[@Antigone10]

@@montycora Like 70% of daily calories from fat and 20 grams or less (depending on medical keto or weight loss keto) of carbs.

[@ajbfwb]

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

[@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.

[@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.

[@oolala53]

Just? Why can’t people admit that that though it sounds simple, it is simply not simple for the great majority of people? Take 1000 people, tell them all the benefits, supposedly of OMAD, and see how many of them stick to it for even three months. All the examples on the Internet of individuals doing that will not change the outcome. Everybody always thinks the way they’ve lost some weight and usually just for six months or a year is the way for everybody to be able to do it. If losing weight and maintaining, it was simple and easily doable, you would not see regain and regain is typical, not the outlier. The whole point of the video is that there is no one right way for everybody no matter how effective it is for any one individual.

[@sabincioflec8413]

I bet all the money in my pockets that the difference is in what state the microbiome was before the intervention. Some people had populations that did well with fat oxidation and some with carb oxidation. Put a very strong probiotic like in the Sonnenburg studies ( i suggest home made kefir 1l/day ) and you'll see massive improvements in everyone, across the board.

[@stephenbrickwood1602]

The early eaters had the benefit of muscle movement during the day that triggers less fat build up after eating.

[@SparklinYoga]

Me watching this and eating 150 gr of pasta just for lunch and getting more carbs for breakfast and dinner lol and happy like this :)

[@EmilEngholmSrensen]

I find it really sad, that someone makes such a great study, and then it is not isocalorie- and isoprotein, for thermogen, and muscle purpose.

[@NutritionMadeSimple]

I know what you mean. although these trials can always be conducted in several ways, and running them ad lib or forcing caloric equality addresses different questions (the latter is more aimed at satiation and arguably more reflective of "normal" life). but I wish if they're not going to control calories (fine), they at least estimated caloric intake...

[@EmilEngholmSrensen]

@@NutritionMadeSimple Yes, it of cause also depends on the study design. I just feel like when looking at health benefits, it has to be iso. If looking at weight loss, as separat diets, fine for me, when ad libitum.

[@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.

[@soniashapiro4827]

I'm wondering about a low carb diet that's also low in animal foods. Any studies or tips for that?

[@koyuki6113]

Yeah, there are some, you can probably easily find them on google scholar

[@Reallymissthe80s]

Just do both!