Just How Much You Consume May Play a larger Role Than Your Food Intake

 

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How Much You Eat May Play a Bigger Role Than What You Eat. Created: 11/05/2015. Last Updated: 11/05/2015. Share on: THURSDAY, Nov. 5, 2015 (HealthDay News) Despite their bad reputation, junk food, fast food and soda aren’t the root cause of America’s obesity epidemic, Cornell University researchers contend.

“Depending on the fat and water content of different foods, you could eat twice as much as you think or half as much [when eating out]. A study in the American Journal of Clinical Nutrition found that when you eat rather than what you eat could have the bigger impact.. Researchers compared.

If you’re endlessly counting calories to drop a few pounds, you may be worrying about the wrong thing. Recent studies have shown that the old saying, “You are what you eat” isn’t exactly true. HFLC is not eat as much protein as you want but stay around 1g per Kg of body weight or less. Too much protein is converted to glucose, surplus goes to fat, which raises body weight.

4. Chris. October 30 2017 1. This is false gluconeogenesis is demand based and has a rate limit. It will not make surplus, you will end up gaining water weight, to.

How much food we can consume at each meal is different from one person to the next based on age, gender, weight, metabolism and how active that person is. If you work out regularly, you’ll need more calories than someone who leads a more sedentary lifestyle. With heart disease, more than 100 types of genes may play a small role in a person’s risk, Lloyd-Jones says. “But by far the biggest factor is lifestyle.” “But by far the biggest factor is lifestyle.”. In another study, research subjects were fed 5-day-old stale popcorn at the movies in three sizes of containers: “medium,” “large” and “bigger-than-your-head” buckets.

Even though the popcorn didn’t taste that great, the biggest bucket people ate an average of 173 more calories of popcorn than those eating from smaller containers. You need to eat the right types of food at the right times of the day. Learn about the importance of healthy breakfasts, workout snacks, and meal plans. Get off to a good start.

By default, you eat based on instinct, portion size, and perception (as seen in the studies). This won’t work if you want to eat less, so you’ll have to outwit these forces to win. Here are some no-nonsense tips to eat less (and eat better): The battle begins at the grocery store.

Don’t buy food you know you shouldn’t eat.

List of related literature:

from day to day, depending on how much you eat, the amount of you stays approximately the same.

“How Everything Works: Making Physics Out of the Ordinary” by Louis A. Bloomfield
from How Everything Works: Making Physics Out of the Ordinary
by Louis A. Bloomfield
Wiley, 2007

Some of the factors that influence how much we eat depend on lower caloric densities to function appropriately.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

Other studies have shown that small, frequent meals (eating 5 times a day) generally result in better work performance than eating fewer, but larger, meals (such as 2 or 3 per day).

“Foods & Nutrition Encyclopedia, Two Volume Set” by Marion Eugene Ensminger, Audrey H. Ensminger
from Foods & Nutrition Encyclopedia, Two Volume Set
by Marion Eugene Ensminger, Audrey H. Ensminger
Taylor & Francis, 1993

Similarly, how much you eat may depend on what others do.

“Psychology: Australia and New Zealand” by Douglas A. Bernstein, Julie Ann Pooley, Lynne Cohen, Bethanie Gouldthorp, Stephen C. Provost, Jacquelyn Cranney, Louis A. Penner, Alison Clarke-Stewart, Edward J. Roy
from Psychology: Australia and New Zealand
by Douglas A. Bernstein, Julie Ann Pooley, et. al.
Cengage Learning Australia, 2017

One effect is on how much food we put on our plate, another is on how much we eat, and yet another is on how much we consider normal to eat (e.g., [ref182]).

“Designing for Behavior Change: Applying Psychology and Behavioral Economics” by Stephen Wendel
from Designing for Behavior Change: Applying Psychology and Behavioral Economics
by Stephen Wendel
O’Reilly Media, 2013

Hooper et al. (1996) concluded that a ration of 75% ad libitum consumption (3.8% body weight per day) represents optimal use of food resources.

“Edible Sea Urchins: Biology and Ecology” by John M. Lawrence
from Edible Sea Urchins: Biology and Ecology
by John M. Lawrence
Elsevier Science, 2006

People who eat meals with more varied foods, or whose intake in general is more varied, tend to eat more in total.

“An Introduction to Behavioral Economics” by Nick Wilkinson, Matthias Klaes
from An Introduction to Behavioral Economics
by Nick Wilkinson, Matthias Klaes
Macmillan Education UK, 2017
from a ‘little and often’, we are getting to people eating the same amount they would normally eat during a meal, in between the meals.

“Fat China: How Expanding Waistlines are Changing a Nation” by Paul French, Matthew Crabbe
from Fat China: How Expanding Waistlines are Changing a Nation
by Paul French, Matthew Crabbe
Anthem Press, 2010

A common but inaccurate belief is that we expect that the more protein we eat, the stronger our immune system will be, the less we will weigh, and the more muscles we will develop.

“Nutritional Foundations and Clinical Applications E-Book: A Nursing Approach” by Michele Grodner, Sylvia Escott-Stump, Suzanne Dorner
from Nutritional Foundations and Clinical Applications E-Book: A Nursing Approach
by Michele Grodner, Sylvia Escott-Stump, Suzanne Dorner
Elsevier Health Sciences, 2018

The studies comparing reported with observed intakes have shown good validity for this method, although a tendency to underreporting persists, due to some forgotten foods and underestimation of portion sizes.

“Encyclopedia of Epidemiology” by Sarah Boslaugh, Louise-Anne McNutt
from Encyclopedia of Epidemiology
by Sarah Boslaugh, Louise-Anne McNutt
SAGE Publications, 2008

Oktay Kutluk

Kutluk Oktay, MD, FACOG is one of the world's foremost experts in fertility preservation as well as ovarian stimulation and in vitro fertilization for infertility treatments. He developed and performed the world's first ovarian transplantation procedures as well as pioneered new ovarian stimulation protocols for embryo and oocyte freezing for breast and endometrial cancer patients.

Mail: [email protected]
Telephone: +1 (877) 492-3666

Biography: https://medicine.yale.edu/profile/kutluk_oktay/
Bibliography: oktay_bibliography

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87 comments

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  • A song I found resonant with this discussion. https://youtu.be/nLa7TgaEEAE
    “Slow… Slowin’ down…”

    I’m convinced that the last century has been hyper focussed on squeezing every last drop of productivity from the human person, community and our ecosystem to disastrous effect. This is especially evident in our contemporary lifestyle and diet. We are not becoming a healthier civilization on average and it seems to be becoming harder to be a whole person, family and community. I’m so grateful to have found a whole tradition that reintegrates the missing pieces of my Mennonite ancestry and Canadian upbringing. A tradition that has been continuously engaged in humanity’s ills and struggles since the exile of our first parents from the garden. Thank you sisters for providing healthful discussion, tools and community for this pilgrims journey from exile into wholeness and fulfilment!

    “What is all this rushing about… What have we got to prove” but ourselves +

  • I prefer to eat more often coz the glucose levels in my blood is quite stable and I’m not feeling so sluggish
    Txs for the video it explains a lot (don’t have to worry no more)

  • 3 meals a day is more than enough for me, even 2 large meals a day is good for me. I don’t understand people who say they need to eat 6 meals a day. Then they wonder why they’re overweight and fat.

  • Sir, very well explained. Though would like to know what you think of the book ‘Why we sleep?’ By Matt Walker who is a sleep researcher and holds two PhDs and has written a very well researched book on sleep. Its very contrary to what you share in your video. I personally completely agree with Matt Walker.
    PS: big fan of your work and have been a regular reader of your articles in Bhavan’s Journal, since my childhood.

  • What about insulin? You spike your insulation levels every time you eat something which could lead to insulin resistance and weight gain. The more you spike your insulin the higher are the glycogen stores.

  • Great video. However, the more accurate conclusion from these research results may be more meals do not correlate with faster metabolism providing equal amount of total intake. We should keep in mind that, in a real setting, more meals may have mental effects(e.g., makes you think you had a lot of meals hence you consume less food in total naturally) or it makes blood sugar level stable so that less crave for (unhealthy) food.

  • I’m a fan of your straight forward, no bs approach to content. Could you do a video for older guys (I’m 39) who have lifted naturally for years but want to finally try PED’s to counter aging and just get a better overall physique? I’d really appreciate it.

  • I eat breakfast at like 7:20, then a snack (as big as a breakfast tho lol) at around 10:20. I then eat a big meal at around 13:30 and then i snack every now and then on bread with hummus or that kinda food till it’s time for dinner. I honestly eat so frickin much��

  • Isn’t a piece of fruit and nuts considered a meal? I think the misconception with ‘x6 meals a day’ is that ppl think of a meal as a full plate of mum’s best cooked dinner with side servings.
    They should say 3 meals and 3 snacks= 6 servings.
    But then again, I’m no expert.
    Far as I know, it’s all about the calories you eat vs the calories you lose.
    your thoughts?

  • I have a question (or a theory perhaps). If you eat 2500 calories every day for 5 years while training hard and consistently, will you eventually be lean(12-15%bf) since at some point your muscle gains will make 2500 become a deficit. Am I wrong for thinking this will work?

  • I have a question: i eat about 400 kcal a day (I count them), do you think my metabolism will fail? I still work out almost everyday, and have gained muscles from that, I’m scared that I might lose them or my metabolism will worsen. I do eat healthy and consume protein through out the day and after my workout. I have noticed that it’s harder for me to workout (get tired faster) but I’m still able to finish it. I know 400 kcal is not enough for me but it’s really hard to eat more but I’m gonna try to eat 500 a day.

  • As a nurse I agree with everything you’ve said on this video. As a nurse and a person who has exercised regularly since the age of 16; I agree with every video of yours I’ve watched so far. Good sound advice.

  • I feel like I messed up my metabolism. I was at 205 at the end of April, currently 180.6. The past few weeks I have been steady at around this weight, but also started the gym to actually build muscle, so it’s hard to tell if I’m still losing fat but gaining weight in muscle. And I’m eating 1800-1900 no cardio. But the mirror and my visual appearance to me looks like it’s getting leaner. I’m no way lean though. Maybe 18%.

  • Its funny cause even big youtubes like OmarIsuf are still doing this same exact thing, hes finally lean enough to barely see abs and hes eating 1800 calories

  • nice video! I did intermitting fasting for 2 months and I was tracking my calories I was losing very slowly about to 2kg per month then I started eating 5 meals a day with the same amount of calories and I started losing very fast about 3-4 kgs per month! I did not exrcise more or slept more so cant understand why I had better results

  • Thanks for this, great video. I was wondering, it it does not affect the metabolic rate/fat loss, do you know it it has any positive (or negative, or no) effect on the blood sugar levels?

    I’we tried to eat 3 meals + 3 snacks now for a week, together with training for strength 3 times and conditioning 2 times a week. It seams to help with not getting as tired as I use to be, but it’s just been one week so it may be a little too early to say:)

  • A friend sent this video to me for my opinion. I usually hate watching these kinds of videos because they are usually littered with pseudoscience disguised as science (e.g. inappropriately extrapolating meaning from data, etc.). I was very impressed with the objectivity of this video. To the creator, thank you for keeping your opinion out of the equation—opinions have no place in science. Very well done!

  • typically, it all depends on the person, some people are not big eaters, so haveing 5 small meals is fin, others may be big eaters so 3 meals is fin,. so ya

  • Thx for your great job bro you make it simple to understand by analyzing lots of studies and debunk all those bullshit myths we need more people like Jeff nipard and you As a kid I used to read all those magazines written by fitness “experts” writing a lot of shit and unesearrly crapping my head with all that shit and now Im fuckin pissed of coz of those morons who think they’re smart coz I wasted a lot if time energy and was just a slave following all that shitty advice in those magazines believing everything what’s there it’s true (tho often those experts contratdict each other and are on juice)Fuck them I wish they kill themselves for my (and others)wasted time energy and stress

  • Each time you eat you spike insulin. If you eat a lot of carbs or mix carbs with protein or fat, the insulin spike will be even higher. Insulin is a master hormone which means it will dominate over other hormones as long as it is present which is very bad for your body in the long run. When insulin levels are high, the body signals back to the pancreas that something is wrong, that the insulin is not getting into the cells and then the insulin levels rise even higher. This is bad for the body in the form of insulin resistance and can also wear out and even kill the cells inside the pancreas that make insulin. This is all why intermittent fasting and keto are so successful…. They give the body a break from insulin spikes and so everything else in the body can balance back out, meanwhile then insulin can return back to normal function. I was personally pre-diabetic until I switched back to intermittent fasting with one meal a day and am slowly healing my body and insulin resistance is fading.

  • So if larger meals burn more calories, what about one meal per day? I’ve heard of individuals taking this route and seeing benefits.

  • the only reason I think this 6 meals a day bullshit came about is competitive bodybuilders who need to have that high amount of intake didn’t particularly want to sit through perhaps 3 meals which would have been a lot of food so made more sense to spread it out a bit so it’s a bit more manageable. What should matter for is the daily nutrient intake you need for your goals which is most important, if you aren’t meeting it then not going to be as effective. If you can do it in 3 meals then doesn’t make a lot of sense to do 6 especially if you work during the day and can’t necessarily take time out to eat all the time. I only have 3 meals a day and i’m building muscle and reducing fat effectively, have plenty of energy and don’t suffer hunger issues, so no reason to add another 3 redundant meals which I’m effectively wasting money. Start at 3 and if you don’t feel you’re getting results or can cram in the nutrients then add another meal timing.

  • I make a salad for lunch and also have one slice of homemade bread with some hummus. I usually use only 1/3 avalado. Are usually eat salmon to dry but I have found that the infused vinegar that I buy from my Greek vendor from the farmers market balsamic vinegar with honey is nice

  • Whether it’s weight loss (fat loss) or muscle growth (hypertrophy), it’s not meal frequency, but the amount of food intake…for weight loss, just cut your calories, and intermittent fasting DOES HELP (Picture fit is wrong about fasting)…for muscle growth (weight gain), even just eating two meals can still help build muscle, as long as they are both very large nutrient dense meals…i suggest eat a big meal before workout and eat another big meal after workout…

  • For everyone in the comments that are been joking about so it depends this and Depends that when you actually do deep research a lot of the information you’re going to find is not going to be black and white therefore sometimes it does depend��

  • Ι don’t know I think 6 meals helps,plus what you eat, I eat the fat at morning,so it’s the first fuel and hopefully I ‘ll burn more the whole day cause it begins the process of fat burning, and I’ll eat low fiber carbs after training to blow up insulin plus in night I ‘ll yogurt for caseine and slow absorption with almond or wallnuts

  • It is said that small frequent meals cause permanent insulin flow, which is associated to diabetes (appears to obese and bodybuilders). Could you give it a look for an upcoming video?

  • This is why i do fasting for fat loss, forced into fat burning and instead of slowing metabolism it thinks okay just eat body fat.

  • My favorite natty bodybuilder recommends that you eat 8 meals a day is legit. Don’t make any excuse that you can’t do it. Whatever it takes, right?

  • Body is switching hormones from leptin to ghrelin. Problem being you can’t switch them on in one day, you need to have a little leptin to keep your BMR up. This is an art form trying to keep the BMR high enough to burn fat. It has more to do with how to manipulate these two hormones for optimum fat lose than eating less, and less, and less. Eating in a deficit is a big deal, it might be better to do it very short term and know how to not pig out afterwards.

  • was eating 1700 calories, working out 4x a week for about 1 hour to 1 hour 20 min, and doing 4 mile walks 3 days a week and I was not losing weight. I was 188lbs at the time at 6’0. Made me wanna kms because I didnt have any energy. I was at a point where I would literally lie on my bed and not move for 30 mins a day because i was so tired all the time. Now im just going to eat at maintenance and try to not be skinny fat

  • I heard some studies saying 12 days calorie deficit and 2-3 days of small suprlus to fix metabolisme (takes 2-3days to increase it again)

  • The only reason you observe ‘plateaus’ while in a deficit is due to water imbalances. In the most extreme cases of starvation the human metabolism has been observed to reduce to a maximum of 20% BMR, no further.

  • Ive been told that eating more frequent is an effective way to not spike bloodsugar. And in my own personal experienve, when i have too large of meals, i get sluggish.

  • My maintenance was like 2500cals I went to 2200 for 2 weeks then 2000 for 4 weeks and I’ve been on 1800 for about 7 weeks I dropped from around 170 to like 156 lowest weigh in 158 usually is this bad or good progress I started around like 22-21% and around 18% rn

  • What if I have been successfully getting stronger while remaining at only 2000 -2500 cal per day for the last one year? I don’t feel like I’m getting much leaner so I’m curious what your approach to reset the metabolism would be when the body has down-regulated itself to become used to only surviving on 2000 to 2500 per day

  • Yo Derek, mike ohearn mentioned something really smart about weight loss plateaus, he gets people all the time who get stuck and say “should i cut more calories, add more cardio?”, and mike says one of two things, “How are you sleeping? Try adding an extra hour a night for a week and get back to me”, or “How much water are you drinking? drink an extra 2 glasses a day and get back to me”. These factors could be more important than simply trying to run through the wall, when instead you can just walk around it or crawl under it.

  • 300 cal defecit seems super conservative. 500 cal defecit works much quicker without starving yourself.

    300 cal defecit would take 12 days to lose 1 pound of fat. Cutting from 15% body fat to 10% body fat on a 200lb guy would take 120 days. That is unnecessarily slow. 4 months to cut 5% bodyfat? Lol, cmon now.

    If you are enhanced on a very mild dose you can drop 1% of your body weight per week and maintain your gains until you start getting to the 8% and leaner range.

    Metabolic slowing also isn’t a concern for drugged athletes because they can keep their metabolism up with T3 and other things.

    This would be more applicable advise to nattys where preserving muscle is much more difficult.

    However, even enhanced if you cut even on a moderate 500 cal defecit and you are conservative with your doses, prepare to go flat and appear to lose size within the first 2 weeks. Don’t worry though, a glycogen replenishment phase with a couple workouts and you fill right back out.

    My arms shrink 1/2″ after about 10 days into a cut. But in the gym with a good pump they are the same size pumped. You’re just not holding intracellular fluid and glycogen very well on a cut. You did NOT lose actually solid lean muscle tissue that quickly.

    Same thing will happen to your body if you get the flu for 3 days, you’ll shrink big time and lose 6 to 10 lbs and look like shit.

    The trick? Glycerin! Use 2 tablespoons vegetable glycerin pre-workour with some carbs intraworkout. Your muscle glycogen stores will stay a little bit higher and hydration will be vastly improved.

  • Seriously the best fitness and nutrition video I’ve seen online. thanks for cutting through so much of the Hollywood bullshit we’ve been fed.

  • The so called “starvation mode” that youre hinting at is a myth. There’s no such thing. It hasnt been observed ever in any starving person. They will continue to lose bodyweight, until they die.

  • Fuck. I never thought of doing a cut in portions of calorie cuts. I just cut down to a number and sit there. Holy shit this is genius.

  • Great video as usual, Derek.
    I do however, lack to understand what the solution would be for those in said situation: Should people who find themselves in a caloric deficit plateau immediately jump up to a logical caloric surplus, or should it be incremental over an X period of weeks? If so -and considering a logical caloric deficit should be 100200kcal per jump), how much should one increase their caloric intake and over what period of time?

  • When you eat 3 meals per day or more, your body is always producing the storage hormone Insulin. When Insulin is up, Glucagon (the fat and sugar releasing hormone ) is down. Eating fewer meals each day is advantageous because it will put you in a better fat burning state.

  • Dude I basically ate 1700 ish calories for about 2 days then the 3rd day ate about 2500 and just cycled that and it worked amazing

  • I understand what he said but I don’t necessarily agree. Let’s do some math, there are roughly 7.000 kcals in 2 pounds of fat. I just started my diet and my goal is to lose 45 pounds of fat. I am eating 2100 kcals and my maintenance is 3.100 kcal ( training days ), resting days it is 2.400. Ok, then I am shooting for 2 pounds a week fat loss ( 7.000 kcal deficit ). Yes, I wil platou at some point but usually takes about 2-3 months for that to happen. by then I would have lost a SHIT load of fat, around 24 pounds. By then, my body will be like WTF, stop, i am not burning any more fat. Then it is time to eat maintenance calories for 3-4 weeks. I will increase to 3.100 kcal. Usually 3-4 weeks is only what you really need to trick your body and take it out of ” I must hold all the fat or else I will die ” mode. Then it is time for another 2-3 months of agressive dieting to reach my goals. This would be MUCH faster than cutting 200-300 kcal a day….this way it would take me like 5 years to lose all the fat lol. Another trick to keep your body from not going into platou so soon is cycle carbs. 4 days low carb and 1 day high carb works great ( maintaning same number of calories, 2.100 kcal )

  • I’ve been eating 2400 calories a day. I eat 200g of protein, 55g of fat the rest carbs. I’m 6 1. 220 pounds about 25 percent body fat. I do intense weight training 2 hours a day and I sleep 8 hours and I’m not loosing weight for the past 3 months. I’ve never been 15 percent body fat. Someone explain.

  • #nicemicrophone #mitochondriaAretheMetabolism. They need MORE electrons as you diet. Not less. They run on electrons. Not protein not fat not carbs. Good video…

  • Can you make a video about long term steroid use and symptoms? I know you will be open about your personal use but be down to earth for the people that want to begin like you did.

  • So what would you do for someone that has already had their metabolism adapt to the lower calorie diet? How do you go about raising it again without gaining fat?

  • Best part about this information, is that you could do the same video every month and people would forget. I’ve never understood why this concept is so hard to grasp. My ex, with her exercise science degree from a big fancy college also couldn’t grasp the concept of what I believe may be referred to as the minimally effective dose were it medicine

  • Ok in the end it’s how much you ate total, but perhaps eating more frequently smaller meals help you to not overeat? I think when I go too long without a meal I just cook or buy way more food than I need. I think 4 meals a day suit me

  • Should you lose 0.8 pounds a week during your whole cut phase! Or lose 1.5 pounds a week max a week! For a 5 month cut. Slower = better gains less muscle loss = more ripp ness? Faster = lose some more muscle and maybe look skinny fat at some point?

    How would you do it and how much would you lose a week I know it’s subjective but I dunno seems slower seems like for ever I dunno lol

  • I’m 170cm and I’ve reached a plateau for around a little more than a month now eating 1640 calories a day, though some days I eat only around 1450. Obviously, this has been going on while in COVID confinement and with a 100% sedentary life. Now I’ve finally got back to the gym with a consistent programme but I guess I should be raising my calories to 1800 progressively to 2000 to give enough nutrients to my body, right?

  • This was the case with me, got down to 190 and was at 1700 calories…. I’m now eating 3000 calories and weight 198, gonna start a cut in January and chip away at my calories very slowly

  • It’s not about how much you eat but about what you eat. To burn body fat you need to keep insulin low. Carbs and frequent snacking spikes insulin. Cut out the carbs and eat a maximum of two meals a day within a 6 hour window or less. Workout outside of that feeding window. Don’t eat directly pre or post workout. There you go. Feel free to spread the truth and good luck! Even though you won’t need luck if you stick to that plan.

  • It purely comes down to how much food you can consume in one sitting. Some people can’t eat very much in one meal so they’ll need to eat more frequently to meet their macro nutrient requirements and no, I’m not going by the whole 1g of protein/pound of body weight rule.

  • I’ve done this to get from 2500-3000 calories a day. Probably gained 2-4 lbs, but it’s worth it to get those extra 500 cals/ day.

    What about a 1000-1500 calorie deficit for 10-14 days? I feel like that could have a place if you’re already lean. Think I’m gonna ride this reverse diet and then try a big deficit for less than two weeks, then bring calories back up to 95% of what it was.

  • I’m eating 1600 calories a day just to lose.5 pounds a week if I’m lucky. I’ve been cutting since fucking March. I didn’t lower calories until I plateaued for at least one week. What do I do? This shit is awful. This whole year is fucked for me. I’m 5’8, 146ish pounds (thanksgiving pie raised that), and maybe like 17% bf. I’ve increased my daily step count to 12000 steps minimum per day and lift 6 days per week.

    Shoot me.

  • Why the hell would you care what your body’s doing over a 24 period? My weight fluctuates 3 to 4 lbs each day, as long as my weight is less on each Tuesday I’m happy.

  • Why do you have ugly hardwood as your back drop. Huge fan though thanks for the wealth of info. I think you can cut calories hard for a few days or even weeks for super fast fat loss but you should bring it back up to a 500 calorie deficit soon.

  • I’m gonna watch this every morning to remind me of why I’m starting at 3000kcal calories and slowly dropping 50 100kcal or so each week..

    and not falling into the trap of 1 hour cardio/1500kcals a day straight from the off-set. Thanks man

  • Telling something wrong..
    Number of meals = number of times insulin will screat..

    Your digestive systems will not get any rest..

    Instead of improving,his concept is like Pouring Petrol in fire.

    Barware of this

  • What works for me naturally is to go back to maintenance calorie level for 2 weeks after already cutting for about a month and a half or so.

  • Not once did this guy say up the protein to 1.8 2gs per pound of bodyweight for cutting all hes talking about is calories smh, hes a idiot and the fans are even bigger idiots sorry

  • I had this issue where my calorie intake was at 1600. I was lifting 6 days a week and had 1 hour cardio sessions 4 times a week. I kind of caused it myself form yo-yo dieting. I decided to bulk and consume 3000 calories a day. Hopefully my metabolism has been fixed.

  • I just have 0 clue what my maintance is so I will just cut to 200 calories and add cardio and rise it up each week for 2 months. It should fcking work..

  • That end though ����������

    Thank you so much for this videos, I trust you know what you are saying ����
    It’s so hard to find the TRUTH now days what with everyone being a smart ass/know it all �� We don’t know what or who is real and what’s not! (with information and with people.)

  • Just had a debate about this with my friend yesterday. He doesnt think you can manipulate your metabolism for fat loss but you really can. Generally when cutting you can have a refeed day then cut back calories to what you were at and you’ll lose fat again. Your metabolism will slow down and hold onto everything if you keep the same calories for way too long.

  • What is your source of information claiming muscle mass is such a determining factor in metabolism and it’s ability to effect a basil metabolic rate

  • Eating 1.5k a day to get from 71.4kg to 64kg, just started getting more carbs in my body because i know i binge on carbs because moslty always believed less carbs is better fat loss. I do gym 3x and box 2x a week lets just hope having 150g carbs dont make me gain weight��. Im 17 and 5ft8

  • More smaller meals a day is a good thing for your health, you’re not overloading your digestive system, your stomach shrinks, you stimulate bile flow from your gallbladder which decreases chance of stones forming.

    Just take what you would normally eat in 3 meals and eat the same amount in 6 meals. Or maybe get creative, instead of eating full plate of pasta, eat half of a plate and on the other meals, eat something else, in half quantity of that you would normally do.

    As for the weight loss, I think it would not be because of the metabolism increase, it’s because on 6 smaller meals you will feel less hunger and not turn what supposed to be 3 meals a day, into 6 meals but with added snacks between 3 full sized meals.

  • I’m reverse dieting at the moment. I’m increasing my calories by 100 every week until I get to about 2800. How long should I stay at 2800 before I try and cut again?

  • I don’t really like how you say that any build you play is broken.
    I see that they are strong but I also see you playing them.
    That build in a 0 2 nasus played by me would be crap.
    I’m just saying that the word ‘broken’ I found missused, I would rather compliment yourself and the decisions you made instead of saying certain champ/build is too strong.
    That vayne pick into baron was awesome

  • Most entertaining support in all of League. I hardly play League anymore but I still watch your videos all the time! Keep it up ioki!

  • clearly man, u did a great job with your channel. i’m learning so hard to play, makes me have a lot of fun as a support where i was totally give up this lane. Thanks for all you do.

  • GRATS IOKI! 50k subs! this rage split feeding yasuo was nasty bad, but man I’m always shocked how much you make every champ work as support. What else do I expect from the GSA?!

  • I feel like if u buy relic shield or other support item and have comet any champ can be a support xD it’s a lil sad but interesting. And can be annpying asf if some newbie sees ur video then buys a champ like sion or nasus and ints the whole game.

  • Dear Dr. Hegde, I feel blessed to have found you, Your honesty, Knowledge, and Love is so encouraging and satisfying. Your, Your, Your ACCENT however is punishing to NonIndian audiences. Would you please turn-on the (CC, Closed Captioning) on all your videos. It saves people like me plenty of time and frustration of rewind and forwarding to make sure we understood everything. I feel blessed to learn from you everyday.

  • Only human species is still in confusion what to eat or not, rest all species know and they do not change. We have been confused for self intrested promotions.

  • Don’t believe him, yes he makes sense most of the time, but NOT all of the time. Instead, listen to him, but use your general knowledge. 6 meals/day, you’re joking, even professional bodybuilders like Arnold & Jay cutler have now reduced to 3 meals/day, so BM Hegde says the opposite!

  • When you eat once, your annual maintenance charge�� is reduced and so we may sleep less. If live easy on the mind, the AMC is future reduced. ��❕️

  • I have heard wild claims regarding how many calories burned per pound of muscle upwards of 50 calories. General consensus is that it’s as low as 7 to 10 calories a day. In which case even if you gain 10 pounds of pure muscle that’s roughly 100 calories burned extra. I burn that in about 15 to 20 minutes of walking. It’s not as high as people think. A few pounds of muscle makes a negligible difference in daily calories burned that’s easily masked by measuring a single meal a few grams off. If your genetically blessed maybe you can gain 15-20 pounds of muscle in 2 years unless your on gear. Not including fat or water. People acting like they gained 50+ pounds in 2 years meanwhile its 70%+ fat mass they gained.

  • Great video, really like the content, you should be pleased with the end result. I also have a similar channel called Smart Physical Workout, I would be really happy if you had a look. Thanks and keep up the good work.

  • Do not agree with you, when you look at new research one to two meal a day gives the digestion system the required time to rest. when you look at Monks they only eat one meal and they are the healthiest.

  • It is great video.Also you can watch this video about diet and healty food �� https://youtu.be/C-1L84ZFzfQ. This video explain diet&healty food and What You Should Know to Eat Healthy.

  • respected sir, I listen to you very carefully and I’m happy that people like you are doing great for the world’s health,, I have a query..in another video you said to eat when you are hungry.. and don’t eat on fix time. please clarify my doubt