The Best Foods For Easy Fat Loss - Dr Mike Israetel
Summary
TLDRThis video script discusses common misconceptions about dieting for fat loss, emphasizing that no specific food is inherently bad or stalls weight loss. It highlights the importance of food palatability and satiety in managing hunger and suggests choosing less delicious, more filling foods to support a calorie deficit. The speaker recommends transitioning from high-calorie, processed foods to whole grains, fruits, and vegetables, which can help maintain fullness and control calorie intake more effectively.
Takeaways
- 🍽️ There are no inherently 'bad' foods that cause fat gain or stall fat loss; it's about overall calorie balance rather than specific food groups.
- 🍬 Sugars have been historically demonized, but they are not more prone to causing body fat or making fat loss more difficult than other macronutrients.
- 🥦 The importance of choosing foods that are less palatable when dieting to avoid overeating and to manage hunger better.
- 🥗 Foods that are high in volume, fiber, and take longer to digest can help increase satiety and make it easier to maintain a calorie deficit.
- 🍚 Transitioning from refined to whole grains, such as from white to brown rice, can be a beneficial dietary change for fat loss.
- 🥦 Vegetables and fruits, especially those with high water and insoluble fiber content, are excellent for promoting fullness and controlling calorie intake.
- 🧅 The food palatability reward hypothesis suggests that the tastier the food, the more people tend to eat, leading to weight gain.
- 🍲 Reducing intake of creamy sauces and high-calorie condiments in favor of less calorically dense seasonings can support a fat loss diet.
- 🥔 Potatoes, as a starchy food, can be satisfying and satiating, but it's important to experiment to find the right balance for personal satiety and calorie control.
- 🍎 Fresh fruits can be a significant part of carbohydrate intake during a fat loss diet, offering natural sweetness and fiber.
- 🔄 As a diet progresses, it's possible to adjust food types to increase satiety and decrease palatability, helping to manage hunger and stick to calorie goals.
Q & A
What is a common misconception about foods and fat loss?
-A common misconception is that specific foods are inherently bad or can stall fat loss. The reality is that no individual food is bad for you or can directly cause fat gain or loss. It's the overall calorie balance that matters.
What role does sugar play in fat loss and health?
-Sugars are often demonized, but it's not categorically true that sugars are bad for you. They are no more prone to adding body fat or making fat loss difficult than other food groups. The key is maintaining a balanced diet and not consuming excessive calories.
How did the perception of fats change over the years?
-In the 1980s and 1990s, saturated fats were considered extremely harmful, and diets high in fats were believed to prevent people from getting lean. However, this perception has changed as it's now understood that calorie balance is more critical than the type of food consumed.
What is the importance of food palatability in a fat loss diet?
-Food palatability is crucial because highly palatable foods can lead to overeating. When dieting for fat loss, it's important to choose foods that are not overly delicious to avoid the temptation to eat more and disrupt calorie balance.
What is the food palatability reward hypothesis?
-The food palatability reward hypothesis suggests that when food is very tasty, people tend to eat more of it, leading to weight gain. This highlights the importance of choosing foods that are not overly palatable during a fat loss diet.
Why is it recommended to eat foods that are not overly delicious during a fat loss diet?
-Eating foods that are not overly delicious can help control calorie intake. These foods are less likely to trigger the desire to eat more, making it easier to maintain a calorie deficit and achieve fat loss.
What are some examples of food switches that can help in a fat loss diet?
-Examples include switching from creamy sauces to non-creamy ones, reducing rice and pasta intake in favor of whole grain options, and increasing vegetable and fruit intake. These changes can help increase satiety and reduce calorie density.
How can potatoes be incorporated into a fat loss diet?
-Potatoes, especially minimally processed ones, can be a good source of carbohydrates and satiety in a fat loss diet. The key is to experiment with different starch choices to find what works best for individual satiety and calorie control.
What is the significance of fiber and fluid volume in foods for a fat loss diet?
-Fiber and fluid volume in foods can increase satiety, making it easier to feel full for longer periods. Foods high in fiber and water content, like vegetables and fruits, can help control hunger and calorie intake during a fat loss diet.
How can the perception of food change during a fat loss diet?
-As a person progresses through a fat loss diet, they can adjust their food preferences to accommodate lower palatability and higher fullness factors. This can help maintain a consistent relationship with food while achieving the desired calorie deficit.
Outlines
🍓 Misconceptions in Diet and Food Groups for Fat Loss
This paragraph addresses common misconceptions about food and dieting for fat loss. It emphasizes that no specific food is inherently bad or stalls fat loss, and that sugars and fats have been unfairly demonized in the past. The speaker highlights the importance of calorie balance over food groups, dispelling myths about high fat, high carb, or high sugar diets. The focus should be on the palatability and satiety of food, choosing less delicious and more filling options to help maintain a caloric deficit. The 'food palatability reward hypothesis' is introduced, suggesting that tasty food leads to overeating and weight gain. The speaker advises against highly palatable foods like Cheetos during a fat loss diet, recommending instead foods that are less delicious but more filling, such as vegetables, fruits, whole grains, lean meats, and minimal sauces.
🥦 Optimal Food Choices for Satiety and Caloric Deficit
The speaker discusses the ideal food choices for maintaining a caloric deficit while dieting for fat loss. They recommend minimally processed foods like fruits, vegetables, whole grains, lean meats, and healthy fats, which are high in volume and fiber, helping to feel full longer. The paragraph suggests starting a diet with normal food and gradually adjusting the palatability and fullness factor to achieve weight loss. Examples of tactical food switches are provided, such as moving from creamy sauces to non-creamy ones, reducing rice and pasta intake in favor of whole grains, and increasing vegetable and fruit consumption. The goal is to make meals less tasty but more filling, thereby reducing the desire to overeat and helping to achieve a caloric deficit.
🥔 The Role of Starchy Foods in Satiety and Diet Ease
This paragraph delves into the role of starchy foods in satiety and the ease of dieting. The speaker acknowledges the desire for starches during a diet and suggests an experiment to determine which starch choices are the most satisfying and filling. Boiled potatoes are highlighted as a good choice due to their high satiety index, while mashed potatoes and pasta are noted as less effective. The speaker advises on the importance of minimal processing for starchy foods, with a preference for potatoes over rice and pasta. The paragraph also discusses the psychological aspect of dieting, suggesting that understanding personal preferences for starchy foods can help in making a diet more manageable and enjoyable.
Mindmap
Keywords
💡Fat Loss
💡Myths
💡Sugars
💡Calorie Balance
💡Palatability
💡Fullness Factor
💡Food Reward Hypothesis
💡Minimally Processed Foods
💡Vegetables
💡Fruits
💡Starch
Highlights
There are no individual foods that are inherently bad or that stall fat loss; calorie balance is key.
Sugars are not categorically bad for adding body fat or making fat loss more difficult.
The historical demonization of food groups like sugars and fats has been debunked; calorie balance is more important.
The palatability of food and its ability to induce fullness are crucial factors in dieting for fat loss.
Hunger is a real factor, and choosing foods that are less delicious can help control calorie intake.
The food palatability reward hypothesis suggests that tastier food leads to overeating and weight gain.
Bodybuilders have long understood the importance of food palatability in maintaining a calorie deficit.
Choosing foods that keep you fuller for longer, such as those high in fiber and fluid volume, aids in fat loss.
Minimally processed foods like fruits, veggies, whole grains, lean meats, and healthy fats are optimal for satiety.
As one progresses through a diet, the types of food can be adjusted to increase satiety and reduce palatability.
Tactical examples of food switches from high to low palatability for better fat loss results are provided.
Creamy sauces can be replaced with non-creamy sauces, dry rubs, or salt only for better diet adherence.
Reducing grain intake and increasing fruit and vegetable intake can help manage calorie consumption.
The transition from white to brown rice and then to more veggies and fruits exemplifies a shift towards satiety.
Most carbohydrate consumption during a diet should ideally come from fresh fruits and green veggies.
The importance of finding the right balance between food enjoyment and satiety for successful dieting is emphasized.
Experimenting with different starch choices to find the most filling options for individual dietary needs.
Boiled potatoes are highlighted as a starchy food that is both tasty and satiating, beneficial for a fat loss diet.
The episode is sponsored by Eight Sleep, promoting a good night's sleep for overall health and well-being.
Transcripts
when it comes to the kinds of foods to
avoid or lean into when dieting for fat
loss what are the things that you think
people often Overlook what are the
things that are unnecessarily demonized
where should people be putting their
attention what's the best food groups to
make fat loss easy yep raspberries are
great blueberries are kill you and
they're terrible next
question
um as far as
specific
Foods Short of like eating soap or
poison there are really no individual
foods that are bad for you and there are
no individual foods that stall fat
loss there have been Foods historically
that have been demonized not as
individual Foods all of them have gone
through the ring or at least ones but
food
groups
sugars people will say sugars are bad
for you it just categorically false to
say that sugars aren't bad for you
sugars are no more prone to adding body
fat or making body fat loss any more
difficult it's a non-starter in direct
evidence in theory the whole
game nowadays it's fun to poke fun at
sugar and at
carbs back in the 80s and 90s if you
told someone you were healthc conscious
and then you put butter on something
they were like listen you're going
through some psychiatric problems we
should probably get you checked into a
center because you were delusional
because everyone knew that saturated fat
especially just straight up killed you
where you stood and you were never going
to get lean eating a diet high in fats
they were also wrong calorie balance is
so King that it doesn't discriminate
hardly at all among food groups fats
versus carbs none of that so the myths
of fats are too high or carbs are too
high or sugars are too high they're just
that
myths however a very important thing to
consider is the palatability of your
food and the fullness Factor your food
gives you because hunger's a real thing
so you want to choose food when you're
dieting for fat loss creating a caloric
deficit that does at least two things
for you one it's not so damn Delicious
that you just want to eat more and more
of it and if you don't you're just
suffering like if you were deep into a
fat loss diet I like hello Chris would
you like a Cheeto you'd be like don't
why cuz as soon as you one of them
Cheetos hits your lips Paradise you know
purple Angels flying around better than
acid at that point you just want another
cheater so if you're on a fat loss diet
something bodybuilders discovered a long
time ago and a gentleman named I'm going
to butcher his name for sure Stefan uh g
g he say pronounced like DNA I would
just say gyet CU I'm American woo
he I believe coined the term or at least
exposed the public to it of something
called the food palatability reward
hypothesis properly couched as a
hypothesis so he's really the [ __ ]
man okay and it basically says something
baffling when you think about it it's
Ultra simple and explains most the
variants we've already talked about with
obesity when food is really tasty people
tend to eat more of it they get
fat and they just want more and if you
have tasty food but you've relegated
yourself willpower style like look a
good person to not eating it you're just
going to be more miserable you ever
smell cheeseburgers being made while
you're in the single digits body fat
you're like dude if there was an entire
family of people between me and those
cheeseburgers like I don't insert
politically shoot them I'm going to eat
my way through them to the
cheeseburgers
so things that get taken out at editing
I went I went native Native American
my man so basically if you're dieting
for fat loss try to have foods that
aren't like exotically delicious veggies
fruits whole grains lean meats not a ton
of sauces not a crazy ton of flavor and
here's the really [ __ ] up part it's
going to be completely counterintuitive
what do you want when your body is
telling you listen you need to put the
fat back on you want exactly the food
that you shouldn't be having so it's
it's kind of like abstaining from
jerking it or something where it's like
what do you really want to do you're
like I want to jerk it like what are you
not supposed to be doing not supposed to
jerk it right but if you can uh eat at
home if you can clear all of your
shelves at home of junk and just have
that lower palatability food first of
all if you're hungry enough that [ __ ]
tastes real good plain chicken and
broccoli tastes amazing if you're
actually hungry have that stuff that's
really really awesome to do and secondly
you want to have food that keeps you
Fuller for longer food with a lot of
fluid volume food with a lot of fiber
flu food that takes longer to digest
minimally processed fruits veggies whole
grains lean meats and healthy fats are
just kind of undefeated in that category
and so for all the calories you're
allowed to have it's a lot of food it's
not Ultra tasty so you kind of feel like
you're laboring through it you halfway
through your meal you don't even want
anymore you're stuffing yourself and
every week you're losing weight Paradise
you're really doing it but it's not
Paradise because you're going through
this Bo ing diet it doesn't taste as
nice as it could be Dr Mike's told me
that I can't the exact thing I want to
do which is to make this tiny morsel
scrap of food please sir can I have some
more so you can turn diet to go okay I'm
going to make my food a little tastier
and a little less voluminous a little
less filling such that I like my food I
can finish it I look forward to it but
at the end of the meal I'm like oo okay
this is tough to finish and it keeps me
full long enough until my next meal
comes around I'm yeah I can eat instead
of like 2 hours before my next meal I'm
like okay where's the food where's the
food I'm losing it as you progress
through a diet it's possible to start
with pretty normal food and turn dial
that food palatability down and that
fullness Factor up such that you finish
your diet with quite different foods
than you started but the entire time
your perception and relation to food is
basically the same you adjust to your
preferences now that works really well
can you give some tactical examples of
good switches from food types that
people may be cting cooking with at the
moment maybe using more typically and
you saying uh more voluminous more full
of water more insoluble fiber Etc what
are some of the easy switches let's get
rid of this let's put some of these in y
couple examples creamy sauces to
non-creamy
sauces to dry rubs to Salt only when
you're real
miserable tons of rice and pasta and uh
breads down to whole grain breads whole
grain pasta brown rice like it's still
it's funny you go to a sushi place and
it's like option for brown rice sushi
and I'm like the Japanese people did not
suffer for this
Abomination what the hell is that
even so you go from that to reducing
your grain intake more expanding your
fruit intake and eventually expanding
your veggie intake if you have 50 gram
of carbs to eat and it's all white rice
that's like a little bit more than a cup
of white rice at the beginning of a fat
loss diet [ __ ] you're barely finishing
that I'll actually complete the analogy
for you you got some rice and you got
some Japanese Mayo on that [ __ ] so
goddamn good I'm balls deep into a diet
so this is incredibly difficult for me
to talk
about you go a couple more weeks now
it's same white rice but now you have
like you sprinkled some like kind of
like some kind of seasoned salt on it
it's tasty but it's no more Japanese
Mayo time CU you could just like put
that IV into your blood at that
point then and you have a little bit of
veggies on the side next to it you go to
taking that rice and turning it to brown
rice but now it's not that whole scoop
of uh brown rice it's half a scoop of
brown rice and way more veggies and even
a couple slices of fruit still weeks
later you don't have any more rice you
have a bunch of veggies and a ton of
fresh fruit I me you're like stuffing it
in cuz like holy crap like if you get a
whole thing of strawberries that's like
30 G of carbs how many [ __ ]
strawberries do I have to eat to get to
this thing whereas like one like you you
take a swig of sweet and condensed milk
and it's like boom that's 50 carbs like
what how So eventually you might get to
a point where most of your carbohydrate
consumption comes from a combination of
fresh fruits and green veggies and
that's going to be insanely difficult to
out eat your calorie goals or to put in
another way
you're going to eat your meals and
you're be like I don't want any more
chicken broccoli and and orange slices
I'm good until the next meal and you
have it again and then when you end your
diet and you start coming back up to
maintenance you slowly reverse that
process back out again so you are using
a restriction in the types of foods that
you are allowed to eat in an attempt to
pad out the uh satiety that you have by
making it increasingly calorie Spar per
gram of food fewer calories
and to increase suffering to make it
hurt
more you're trading off two different
kinds of suffering there's the suffering
of having to eat food you're not amazed
with and there's the suffering of actual
hunger they don't compare in magnitude
it's a stupid analogy off hand is the
annoyance of having to wear a sticky
gross sweaty helmet versus taking it off
in combat mhm yeah it sucks but there's
bullets flying the alternative put your
helmet on 100% uh what about potatoes
you mentioned about vegetables there a
lot of people this sort of starch that
that is a big satiating thing I
certainly know that when I've been
dieting previously that's one of the
things that I miss a lot there's no
amount of ground beef at
973 and whatever else that I can throw
on a plate with some vegetables like I
just want a little bit of starch how can
people get that if they think it's
really that's my thing it just makes me
makes my diet easy why would you go to
for that most starchy stuff so what you
have to do is you can do an experiment
on yourself for any given number of
grams of
carbohydrates which starch choices for
you do you find the tastiest the most
difficult to stop eating the most
difficult to understand that okay now
you've run out of pasta don't get
anymore and also the longest window
after the meal of keeping you full
on average boiled potatoes do really
well in that regard mashed potatoes not
as well they're tastier you can suck
them down faster a bunch of different
types of potato the more the more
minimally processed the less processed
the better do super well typically rice
does okay but you can put away a lot of
rice pasta generally doesn't do that
great I can make fields of pasta
disappear just breathing it in so not
everyone's the same yep so you want to
try and figure out but generally
speaking from memory potatoes on average
rank pretty high in the index yeah in
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