Weight Loss Tips & Myths | The Science of Weight Loss

Weight loss tips. What the science of obesity and weight loss teaches us about hormones, carbohydrates and fat. Common myths and weight loss tips to help you succeed.
Weight loss tips like portion control, cutting calories and avoiding carbs miss the point.
"just eat less calories. Less calories, less weight". that assumes we burn calories at a constant rate. When we lose weight our hormones (leptin) change and we burn less calories. Effort to eat less may go to waste. Hormone changes also make us hungrier. We try to ditch the fat stores, our body holds on to them.
So people lose weight then hit a plateau or put the weight back on. This doesn't mean calories don’t matter for weight loss. Calories matter.
People struggle with weight loss when they try to ‘eat less’.
"So it’s impossible to lose weight? That’s your weight loss tips?"
no! one model of weight loss suggests that calories are not all created equal and the main cause of obesity and weight gain are carbohydrates and insulin.
"he better get to the weight loss tips..."
model: cutting carbs is the key to weight loss. Millions flocked to low carb diets. Is cutting carbs really the key to weight loss?
2 weight loss diets, 30% less calories, in 1 those calories came from carbohydrate, in the other from fat. carbohydrate theory says only low carb diet should deliver weight loss, low fat should do nothing. both led to weight loss. the low fat diet even did a little better.
"so the weight loss tips are to cut calories from fat?"
The msg is not that low fat ‘wins’. Both diets led to weight loss. Cutting carbs wasn’t necessary and insulin didn’t seem to matter. Analysis: energy expenditure (calories burnt) and fat loss were better on low fat than low carb diets.
Maybe carbohydrate and insulin play a role in specific contexts. We can lose weight by cutting carbs. We can lose weight with or without cutting carbs! Low-carb diets not superior to other diets for weight loss.
"We’re here for weight loss tips, not studies"
studies are artificial. easy to over-eat. maybe cutting carbs doesn’t burn more calories but makes us feel fuller so we eat less?
People eating ad lib ate more on a low carb diet than on low fat. 700 calories /day. And lost less fat. Maybe low fat food was nasty? They rated both diets equally satisfying.
Data doesn't support insulin as main driver of obesity. low carb vs low fat is a distraction. All weight loss tips avoid ultraprocessed foods (refined carbohydrates, sugary drinks). People on processed diet eat more calories and put on more fat even if macronutrients are matched.
Calorie density. Calorie dilute foods make us feel full with less calories. Fiber. Microbiome. Unprocessed whole foods are well accepted.
"trying to ‘eat less’ is ineffective weight loss tip; fat loss makes us burn less calories and feel hungrier; carbs and insulin are not key to weight loss, cutting carbs not necessary; avoiding ultraprocessed foods like refined carbs and sugary drinks is common weight loss strategy. Other weight loss tips?"
We can lose weight on unprocessed diet, neither fat nor carbs seem to be key. But some may do better on low carb, low fat, or intermittent fasting. low carb can be done without cutting fiber or eating a lot of saturated fat.
We don’t want to lose weight, we want to lose excess fat. The Scale can reward losing water weight or muscle mass. Exercise with weight lifting and adequate protein intake
weight loss: When well rested, we crave less high calorie foods and eat smaller portions. sleep optimizes your metabolism and appetite.
weight loss is about sticking with diet. Avoid sacrifice diets. Build dietary pattern you love. Video: meal timing, eating at certain times of the day can help weight loss even without cutting calories. Strategies to cut processed foods like refined sugar
Facebook: / drgilcarvalho
Twitter: / nutritionmades3
Animations: Even Topland @toplandmedia
Footage: Pixabay; Pexels; Nourishable
References:
www.ncbi.nlm.nih.gov/pmc/articles/PMC2430504/
pubmed.ncbi.nlm.nih.gov/26278052/
ncbi.nlm.nih.gov/pmc/articles/PMC5568065/
www.lipidjournal.com/article/S1933-2874(19)30267-3/fulltext
jamanetwork.com/journals/jama/fullarticle/2673150
osf.io/preprints/nutrixiv/rdjfb/
pubmed.ncbi.nlm.nih.gov/31105...
www.webmd.com/diet/sleep-and-weight-loss#1
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

[@DaveRichardsonFitness]

I work as a model and personal trainer so on occasion i have to get lean . it isnt fun but it can actually be enjoyable and rewarding - i dont go low fat or low carb. Its about getting enough protein, plenty of fibre (fruit, mainly apples berries and grapes/melon, making half your plate veggies like broccoli and romaine) training but not over training, laying off the processed foods (although the odd spoon of nutella or a tub of halo top 300cal ice cream is ok and can make it more enjoyable) and i dont count every calorie. I just am mindful - lots of veggies, lower calorie fruit, protein (tofu, lentils, vegetable protein) and drink plenty of water! 😁

[@NutritionMadeSimple]

very interesting. so you naturally just shift to lower calorie density foods. fruit is in the middle, lower density than processed but higher than greens. that makes total sense. and do you do more cardio? what do you mean by 'not overtrain'?

[@DaveRichardsonFitness]

Nutrition Made Simple! Yep i ditch the dates bananas rice and peanut butter and instead have tofu, potatoes, broccoli, lettuce and apples haha! Plus cereal, popcorn, oats, walnuts for snacks. cardio stays the same; 10-20k steps per day, strength training 4-5 times per week & running. By not overtrain i mean push my body so hard that my recovery is compromised & my appetite goes out of control 😆 😀 and i get 8-9 hours sleep every night without fail

[@NutritionMadeSimple]

@@DaveRichardsonFitness love it

[@richscott2619]

I have heard that you should try to eat your body weight in grams for your protein intake if you are trying to diet while weight training in order to reduce muscle loss. Is this true? I feel like I have a really hard time doing this going plant based unless I take in processed protein powder.

[@DaveRichardsonFitness]

@@richscott2619 depends how hard you are training, but it’s pretty easy if you know what you’re doing. Shakes are fine, mock meats are helpful. Then there’s tofu, seitan etc. Replacing starchy carbs like potatoes and pasta with lentils also helps

[@megavegan5791]

In general, nutrient-dense, calorie-dilute diets work. If you have a food addiction or eating disorder, you have additional work to do.

[@erikkindbom4623]

You're so damn good, keep it up! Clearly delivered, perfect balance of science-based --> viewed through the lens of a normal person. Gave me a good laugh as well😉

[@NutritionMadeSimple]

thanks Erik!!!! I'm constantly trying to tune that fine line. glad to hear it's resonating!!!

[@zizu1174]

I am an Indian and we have adopted a lot of western food habits in our culture lately (mainly unhealthy, processed and junk foods) due to which our generation is suffering from a lot of health issues. Studies shows that our ancestors lead a healthy life, had the best food habits and it's slowly gaining popularity. -lot of whole foods, whole grains, veggies, pulses, legumes -no processed and refined foods -healthier alternatives for sugar that is jaggery, dates -cook using healthy oil known as GHEE (which is now marketed around the world as 'clarified butter') -finish last meal of the day before 7pm -active lifestyle (as opposed to our sedentary ones) These are some simple things that they followed and the same things are being validated by modern science in different studies

[@NutritionMadeSimple]

so interesting!

[@dooood66]

I came across many videos on "healthy eating", never heard this being said ((use your muscles so that the body will not break them down for extra energy))!! Very inspiring... Many thanks. 👍👌

[@NutritionMadeSimple]

Thank you!!!

[@anthonymarconi761]

Thank you for this video. It is one of the best I came across so far not because it mentions things you cannot find elsewhere but because it does it concisely and conclusively, staying short, sweet and funny. I for one am ssoooooo tired of that "carbs are the devil and insulin is your doom" nonsense...

[@NutritionMadeSimple]

thanks Anthony! it's always tough to decide what to include or leave out to keep the videos informative yet watchable... I keep tuning it :)

[@rachael7060]

Brilliant and hilarious!😃

[@ebrahimjahangiri3209]

Probably the best video on this topic. 10/10

[@NutritionMadeSimple]

thanks!!!

[@simione29]

Agree

[@phyx1s]

With respect to weight loss, I think the most important part is the long term effect. Not that the short term effect of a diet gives result. Any reduction in calories will bring down weight. It's more or less by definition. However, what is the stability and maintenace effort to keep the weight at that level that makes the real difference of an approach. It doesn't matter if e.g. low fat is more effective than low carbs if the low fat is much more difficult to maintain than the low carbs. A method with the less weight loss result but (much) more easy of maintainability makes it much more valuable and prevents the well known jojo. And this is much more important than the end result of a weight loss diet on short term (like e.g was done/needed in the diabetis studies from prof. Roy Taylor).

[@andreac5152]

Why this man doesn't have a million subscribers? I'm going to give my contribution.

[@535Salomon]

Increasing my low calorie dense foods and increasing protein content has helped me out a lot... of course, I don't eat plain veggies:) I add soy and fish sauce to make them taste amazing... if I want to make a veggie or fruit smoothie... I just blend them with water and add some artificial sweetener, of course, I do not filter the content so I drink the whole fiber from my smoothies and it's pretty good. Recently I have been trying blended cucumber and I add some artificial sweetener and it's pretty refreshing.

[@crolmac]

I keep off the food i can't control my eating of . There is a limit to how much protein, fat, veggies, fibre i can injest. There is no limit to white carbs, potatoes in any form, white rice, pasta from wheat, white crusty bread, and of course all the really sinfull stuff. So i try to limit all i am 'addicted' to, and manage to keep my weight stable. I also found that if i eat my lunch around 12-13h, i am not hungry much after. That is what i learned in my life of combatting my tendency to weight gain. If i start eating too many carbs, i do 2-5 fasting, it gets my appetite under controle for a while.

[@bharris824]

So great as usual!

[@weston.weston]

So funny and informative. We ❤ your content, Dr. Gil!

[@djohnranch]

Love your videos. 100 lbs so far. No more HBP meds. Feeling great!

[@NutritionMadeSimple]

great to hear!!!! You got this!

[@lloydchristmas4547]

Excellent finds. Thanks.

[@NutritionMadeSimple]

You bet! thanks for the continued support

[@tobia_23]

Thanks for always being clear and focus on finding what works for you instead of generalizing. Love it. Also, love your alter ego jumping in and wanting the TIPs right away, and then summarizing them :-D

[@NutritionMadeSimple]

Yes! Thank you!

[@rogerbernard9572]

One of your best presentations! I like the humor you incorporate into your information. You’re the Best!

[@chuckluther5466]

Awesome information!! Wish relatives of mine could understand this better. Keep up the great videos!!

[@sankars8362]

Excellent sir

[@cristinacamelia984]

Many people think of junk food/processed foods when they say or hear "carbs" and maybe that's why such myths were so easily perpetuated. Forgot: I do looove your channel! Keep up the good work! 💪🧠

[@deanhooks4474]

Great info!

[@NutritionMadeSimple]

Glad it was helpful!

[@anabastos-carvalho2176]

Amazing video, best I've seen on this topic

[@NutritionMadeSimple]

hahaha great last name!

[@katriinapuputti5883]

I just love this video (too)! Thanks for the info! 👍

[@NutritionMadeSimple]

Glad you enjoyed it Katriina!

[@katriinapuputti5883]

@@NutritionMadeSimple I found your KZbin channel by accident and have been following it ever since. I have been confused about the data out there, one says this and the other one exactly the opposite. It's frustrating. Since then I only look for one aswer to the confusion: your channel! You are so clear and "simple" (in a good way) that I'm totally hooked! Thanks for making these videos!

[@NutritionMadeSimple]

@@katriinapuputti5883 my pleasure!! glad it helps!

[@ruidealmeida1745]

Gostei da informação bem sintetizada.

[@freewill785]

There... thank you. Thank you million times. I feel a lot better just by watching this. ☑️🌱

[@Geminous1]

Thanks again

[@NutritionMadeSimple]

Always welcome

[@MukulVyas5]

Thank you doc :) ! Great video as always and the jokes are so good 😂

[@NutritionMadeSimple]

Glad you enjoyed Mukul!

[@Adrian-cn5rk]

Boom, another hit!

[@NutritionMadeSimple]

thanks Adrian!!!

[@lenmercado8921]

Hats off to you Dr. GIL very scientific and practical very informative 💪😍🤗👍

[@NutritionMadeSimple]

glad it helps!!!!

[@sash0047]

You are the best

[@AndyNav1]

Would you please elaborate on effect of ketosis on weight loss. Thanks.

[@oysteinsoreide4323]

good videos. But please don't play sudden loud sounds. Both the pling sound, and the horn sound was way above the rest of the soundtrack on the video.

[@MBoii]

Thank you so much for such an interesting and informative video. It would be great if next time you use special noises the volume were lower on those parts since I was listening with earphones and at these parts it was painful for my ears. Thanks again and take care.

[@NutritionMadeSimple]

good tip! thanks!

[@jeffreywp]

Thanks for the weight-loss drive-by. Lots of helpful info. What are your thoughts on caloric density? Watched a vid by Jeff Novick, RD, and he focuses mostly on teaching people about calorie density. It makes a lot of sense. Dr. Greger's new book also focuses on this. Thoughts?

[@NutritionMadeSimple]

I agree caloric density is a key factor. it probably doesn't explain all of it but it's a central piece

[@gammayin3245]

How did you know I was missing my cat videos?! 🤣🤣🤣

[@aaronponcemontoya4850]

Amen sir! 🏅 I specially like the last comment about adherence to a diet. It should be done enjoyable and customized for every person since the succes depends of that. Amen viejo. Quiero resaltar la toma parte sobre adherencia a la dieta. Debe ser personalizada y diafrutable por la persona d otra forma estamos hablando de la famosa eventual dieta q no sirve a largo plazo. Cheers college!

[@NutritionMadeSimple]

gracias hombre, me encanta que me escriban en espanol! :)

[@diogocosta2805]

Hi Gil! Thank you for the continuous quality content! However, even after watching this video, I still face the uncertainty if this theory applies to insulin resistant, pre-diabetic or diabetic type II people? I present several insulin resistant/pre-diabetic signs, I'm already waiting for the lab results prescribed by my endocrinologist. Upon hours of research, there are experts who defend, no matter what is your calorie intake, as long as your insulin is constantly at peak due to carbs consumption, you will not be able to lose fat. Is calories in-calories out, with constant and monitored adjustment, still applicable to this group of people? In the past, I visited an endocrinologist, she completely overlooked every symptom I listed and put my on an extremely low-fat -carb diet (aprox. ~1200 calories). Needless to say the adherence was null. I don't necessarily consume too many carbs, perhaps a sugary drink every other day and rice/pasta but in Portugal we do consume a lot of saturated fat, which I believe to be my trigger (I consume meat, mostly red, on average, 2 times a day). Anyways, hopefully, you are able to answer my questions, if not, I will still watch all your upcoming videos ahah. Thank you and good luck!

[@carmenm.casillas3305]

Thank you...sir...I watch two On fiber & weight lose...ok

[@miken1463]

Dean Ornish has a book titled “Eat More Weigh Less”. Its true. I’m ok to stuff my face with beans, greens, sweet potatoes, pasta, bread, an assortment of vegetables, fruits topped with delicious sauces and dressings. You get the point. Cheers

[@taralanger9279]

I'm on a journey to lose 50 lbs. I've done low carb, and now am trying a 500 deficit calorie diet. The weight hasnt budged for a long time of dieting. I go on walks and do grow with jo cardio HIIT type exercises. Thank you for the videos, I'm going to keep watching your channel and try to learn what changes I can make and try out. Thank you for explaining everything to us!

[@bignige]

Try eating more food, but food that is calorie light. For example, grate 5 carrots, an apple and some red cabbage (a quarter). If you eat this before your meal, you will eat less of the higher calorie food. It works for me. The trick really is eating A LOT of the salad first.

[@michaelraymond5442]

Hi ... love your work ... agree completely with all you are saying ... my question is why not address the issue with processed foods? Real food is only as good as it is sourced ... so then with process foods why not discuss how the ingredients damage our cellular metabolism ...

[@NutritionMadeSimple]

good point. I could make a video on the various deleterious effects of processed foods. this one was focused on the weight loss angle so I didn't go in depth too much but would certainly make sense! agreed

[@YehudaSamson]

Just finished reading Fiber Fueled by dr Will Bulsiewicz. According to him the microbiome plays a huge role in this. (Weight loss) Really interesting research coming out on the microbiome. Post biotics (short chain fatty acids) for the win on so many levels! And plant diversity.... (You mentioned this in the video as well) Would be really interested on your take about the microbiome. But can highly recommend reading Fiber Fueled.

[@NutritionMadeSimple]

interesting! yeah it's on my 'to-read' list :)

[@stephensuddick274]

This is the guy!

[@VultureXV]

One thing I always saw promising was that a calorie is not always a calorie. Your body digests a calorie of carrots differently than a calorie of protein differently from a calorie of fat differently from a calorie of sugar. From what I always saw, it was better to consume things like legumes and nuts due to the high fiber content, in which fiber acts almost like an anti-nutrient. Sugar and alcohol just cause weight gain for multiple reasons. Unless it's amylose (sugar usually found in sweet potato and a few other starchy foods) sugars are sent straight to the liver to be broken down. Glucose at least is mostly okay in moderation as it is digested primarily by your body's cells, about 80% or so is absorbed into the cells. Fructose, on the other hand, is predominantly sent to the liver to be broken down through enzymatic and metabolic reaction which ultimately creates glycogen. Alcohol is also broken down, or ethanol is, into the same substance. This causes fatty buildup. If the buildup hits a critical mass the liver becomes fatty which causes your body to store more and more fat. Due to the weight of this metabolic process, the liver will focus almost entirely on any blood alcohol content before working on other substance. A majority of Americans have fatty liver disease due to the amount of corn, corn syrup, and sugar consumed.

[@rye-bread5236]

So are multigrain cheerios bad? 5:00 I eat a bowl a day because I get like 90% DV iron from it?

[@superchargedturbo]

Do a review on weston a price diet

[@NutritionMadeSimple]

will look into it. what does it consist of? any published studies? tks

[@superchargedturbo]

Nutrition Made Simple! www.westonaprice.org/health-topics/abcs-of-nutrition/dietary-guidelines/

[@katrinawhite9144]

As long as a person is eating enough, whole food plant based, protein is not a concern

[@NutritionMadeSimple]

nailed it

[@VultureXV]

Do you have any videos on research of corn and weight gain? I work at a preclinical facility and am being cross trained in necropsy assistance. While I was documenting weights for organs, I remarked that the subject animal, swine, was suffering from fatty liver disease. I saw the much more pale coloration. As the swine was a training animal, it had not been fasted and stomach contents were still present revealing a very high level of corn based feed. I recall that in history, farm animals were fed a mixture of corn and milk as a fattening agent. Could the fact that the US produces so much corn products, and that Americans consume so much corn, be one of the reasons as to why Americans are having problems with losing weight?

[@jameschesterton]

It is a fact that carbs drive insulin more than fats or protein, and it is a fact that insulin is responsible for storing calories and preventing fat burning, so lowering insulin levels is unarguably a way to promote fat burning and weight loss. Let's be honest though, we have absolutely no real idea of what the ideal diet is for humans. Every other animal on the planet has a very individual diet whereas we have access to all types of food all year round. We also have access to millions of different people telling us what we should and shouldn't be eating. I think our problem is that we have gotten into the habit of eating recreationally, to feel good, and at set times instead of daring to challenge how much and how frequently we eat. There are indiginous people around the world that thrive on high carb diets and others on high fat diets and they all do well, quite possibly because they don't mix up their diets too much and probably don't feel the need to eat every couple of hours like most westerners do. "Everything in moderation" - The phrase that was coined to give people an excuse to eat whatever they feel like

[@RaveyDavey]

It's clearly not "unarguable" since the science pretty clearly shows no advantage from cutting carbs, as per the video. You just don't to worry about insulin levels if you're eating healthy diet. You eat, they go up, then they do down again, just like they are supposed to. Focussing on insulin is a red herring.

[@naughtyorgneiss]

Dr. Gil can you cover omega 3's/6s/7s/9s in a future video? I'm vegetarian but still take fish oil because the science appears to be quite definitive on it for health benefits (lowers triglyceride levels and inflammation and cortisol, elevates mood, heals brain and burn injuries faster than usual, though verdict still out on CVD). There are so many acronyms that it makes my head spin. For example, the supplement I take has omega 3s DHA, EPA, DPA, ALA, SDA in it plus omega 6 GLA (is this healthy?). Then my kid's organic fish oil also has omega 9 Oleic acid and omega 7 palmitoleic acid on top of the regular 3s DHA/EPA. Are all of these scientifically backed and should vegans/vegetarians be 100% supplementing with these from an animal (eg fish) or plant (eg algae)? I know in previous videos you've slammed salmon for its saturated fat levels but are omega 3s a big part of that saturated fat? Help!

[@NutritionMadeSimple]

hi! I touched on the long-chain omegas at the end of the 'how to eat like game changers' video. I don't think the studies are super convincing of benefit (it might be neutral) but since i don't see a downside i supplement just in case (but i don't stress over it too much). probably more important to make sure we have good food sources of essential fats (like walnuts, flax seed, chia etc which contain ALA). I'll probably do more videos on all this mess of acronyms haha. I agree it's confusing!! thanks!!!!

[@naughtyorgneiss]

@@NutritionMadeSimple Thank you Dr. Gil! I'll rewatch the end of that game changers video again. Yeah a video in the future on omegas would be very helpful. By the way, I sent your cholesterol guide website to my mom who has issues. If she doesn't get it I'm going to buy it for her! She does like your videos but may not be quite there yet, some people are stubborn and set in their ways. My stepmom, however, has had heart attacks and I got her to switch to mainly plant based after watching your videos plus Forks over Knives. All her numbers have come down, she's off almost all meds and thinks she could live to be 100 now! Amazing stuff.

[@shepdogsd]

Dr. Carvalho, you need to emphasize that vegetables are carbs too...and you want people to eliminate sugar and cookies at the BEGINNING of each video with a reminder at the end. People are tuning you out half way through before you give them the information they REALLY NEED.

[@shanti34567]

Portion control works for me but I just eat until I feel full. If I have mor food on my plate than I need, I will be tempted to eat it. So smaller portions with giving myself permission to get mor if I am still hungry, works for me.

[@nealcoyte]

Is it true that sugar causes inflammation? So even it has no influence on weight gain, does it have a negative effect on overall health?

[@kirankumar-ud4gy]

bro what do you think of dairy products are they healthy does consumption of dairy causes skin issues make a video on that

[@NutritionMadeSimple]

I will :)

[@kirankumar-ud4gy]

Nutrition Made Simple! thank you....

[@fadih3857]

i think you have to make daily plan to succeed

[@joemclaughlin8106]

I think hormones play less of a part with your metabolism and more of a part with your hunger and satiety. So if people cut calories but are not super strict with counting everything they end up actually eating more calories than they thought. Of course getting adequate protein and doing some form of resistance training will help preserve your muscles and make sure the weight is coming from fat.

[@jm08050]

Are you serious? Hormones have EVERYTHING to do with metabolism and metabolic syndrome. You do realize, I hope, that insulin is a hormone.

[@ashiq85]

I think you meant ‘fewer’ calories, doc

[@C0de46]

Just eat real food that is not man-made

[@NutritionMadeSimple]

pretty much :)

[@sefirotsama]

in what study did the weight loss diet with less fat do better than the weight loss diet with less fat?

[@rimadichman7215]

weight loss? id need some weight gain tips honestly haha

[@NutritionMadeSimple]

hehe same here :) it's a less common problem but I'll probably do a video on it at some point

[@BitPuffin]

Nut/seed butters is a great option. Easy to slather extra amounts on things, or eat with a spoon lol. Smoothies with more calorie dense foods. Liquid food in general (you could blend up some lentil soup and get something roughly as dense as the "gainer" products gym bros use). If the fiber etc is too satiating adding healthy oils to foods can help bump up the calories too! In my experience (anecdote alert) I eventually adjusted to eating greater volumes of food. But it didn't happen over night. I think it's probably good idea to just make some effort to eat just a little bit extra after you feel satiated, but not to the point of discomfort (which I did lol). And over time it starts feeling easier and more normal to eat that much. As an example, if you typically eat a cup of oats for breakfast. Try adding just an extra tablespoon or two for a while, and increase when you get used to it. Figuring out how your appetite gets going individually is also a good idea. If I don't eat any breakfast I can go most of the day without feeling hungry. So if I'm under eating it's important to start eating *something* early, maybe even just something small, like a pre-breakfast snack that is easy to eat with bad appetite like fruits or something. And then my appetite gets going! But yeah that's just things I've figured out over the years. I would also love a video on it because I haven't seen much research about this topic although it probably exists.

[@lanazak773]

Love your channel but please lose the sound effects; I’m wearing earphones and just got blasted twice, I’m one-third of the way through, leaving now…I guess I can only watch your recent videos😣😣😣

[@curiousmindKe]

There are claims that fructose is processed by the liver which is not a good thing hence why keto enthusiasts do not consume fruits. Any evidence on the effect of fruits to our bodies? can we live without fruits? the nutrients in the fruits?

[@NutritionMadeSimple]

outcome data shows benefits linked with fruit. fructose data I've seen pertains to purified fructose, not fruit

[@iis.1989]

I went vegan almost 11 years ago, for the ethics. And I'm still vegan for the animals. Meanwhile, many years ago, I found out that veganism can have a positive impact also for the planet and for my health. So, in the last few years I adopted a wfpb diet, so I can take care of my gut. The problem is that I crave for vegan junk food, loaded with SOS and fried and so on, all the time. I don't remember to have ever craved for something healthy in my whole life. I know it's weird... All the people I knew and know, crave for at least some fruit or vegetable. But not me! I thought that after years of eating wfpb, my gut microbiome will start to crave for healthy stuff. But no! It finds the taste of everything that is healthy very awful. I also thought that maybe it's something genetic (even though it's not something backed by science). But no! My entire family enjoys healthy food. Also, I wish to gain some kilos. But eating healthy, is not helpful at all. =)) No matter what, I'll keep eating in a rational way and not in an emotional way because it's the right choice to make.

[@behappybevegan]

For gaining weight try adding more nuts and seeds to your diet.

[@iis.1989]

@@behappybevegan Thank you so much for the suggestion. I already eat lots of nuts and seeds. I'm female, 31 years old, 1,65m, 60kg and I eat at least 2500Kcal/day. But even so, I always struggle to gain weight. I want only two extra kilos. =))

[@iis.1989]

@@krism6260 =)) I admit the fact that I don't sleep as much as I should. Yeah...

[@Julottt]

Are you sure you are eating enough calories long term mainly from carbs the most satiating foods? And maybe you are used to eat a lot of salt and/or spices, may be why you dont find healthy foods tasty because of a low sensitivity to your taste and smell receptors which is very well explained in the book "the pleasure trap" wrote by Dr Alan Goldhamer who recommened for these reasons especially for some people to eat SOS free for at least a month(or a short water fast of few days to a week) and wait till taste receptors and sense of sell reset and/or adjust, sinus issues congestion can aggravate this problem also, i suggest you to read this excellent book.

[@Julottt]

@@iis.1989 You are far from being underweight with BMI of 22, wondering why you want more fat on your body, or maybe you want more muscle which is probably beneficial in this case, this is a different strategy, the optimal weight for health and longevity is the lower range of healthy range of BMI and more precisely body fat you can know with a body fat scale.

[@kellyburek1751]

I’m curious if you’ve listened to Ben Bikman? If so what is your opinion on what he has to say?

[@NutritionMadeSimple]

I think I listened to a podcast with someone by that name way back... do you have some of his papers you recommend? glad to go through them

[@kellyburek1751]

Nutrition Made Simple! I don’t have any of his papers. I’ve just listened to a lot of podcasts he’s been on lately. He’s a professor and says that insulin resistance is the cause for most diseases ... including diabetes and obesity. He does a lot of research... from what he says and claims that carbs are the cause for insulin resistance. It’s just so confusing when you hear so much mixed information. But then I listen to your videos and you say pretty much the opposite but you are believable and it makes sense.

[@adamletschin7759]

Well all any of us csn really draw from is personal experience and mine is that a strict ketogenic diet was best..I dropped all the weight I needed to and have kept it off. Not to mention the health benefits of regulating my insulin levels.

[@PinkieJoJo]

He says in another video that people have to find what works for them. I have found that keto caused me to gain weight even with intermittent fasting and I had a lot of GI issues where eating a low fat vegan diet has helped me lose and overall feel better. I honestly don’t feel there is any one perfect diet for us since we are all so different. So, I agree with you that we can only go off our experiences. ☺️

[@wesekhk641]

hy

[@stevehughes240]

You try eating less, but eat carbs. Then try eating less, but eat fat. Fat makes you feel full for longer. Done.

[@jerryreed3271]

Please stop the “ding” sound it hurts my ears much too loud.

[@intimpulliber7376]

Do you have an explanation why consuming less carbs, therefore experiencing a smaller spike in insulin isnt important? I mean, big spikes in insulin cant be healthy, they lead to insulin resistance and diabetes. What is your explanation? You need one even if studies point in your direction. To me is just sounds like you picked a side, the side that's concerned with cardiovascular health, ignoring the risk of too many carbohydrates for preventing insulin resistance, making you no better than keto youtubers, who disregard cholesterol and saturated fat, but focus on preventing and reversing insulin resistance, because they also have studies that prove reducing carbs reverses diabetes and insulin resistance, just as you have studies that prove what you want to believe

[@NutritionMadeSimple]

normal insulin oscillation after eating mostly whole forms of carbohydrates is entirely physiological and does not raise diabetes risk. these foods actually appear to lower risk of diabetes. it's ultraprocessed foods (incl. refined carbs) that are linked to higher risk (as well as excess weight overall) very important to make this distinction and you'll notice that every reliable scientific source does we've covered this in several videos, e.g. a month ago we interviewed one of the leading diabetologists in the world and covered exactly this topic so a healthy dietary pattern will optimize your lipids AND glucose metabolism simultaneously. mortgaging either one is an automatic DQ

[@intimpulliber7376]

@@NutritionMadeSimple thank for the response, really waiting on part 2 with the diabetologist

[@NutritionMadeSimple]

@@intimpulliber7376 coming as soon as I can, got major health issues in fam but hoping things will look up soon, thanks!