How Fat Loss Works - Episode 3: Weight Loss vs. Fat Loss

Summary

This video script delves into the intricacies of weight loss versus fat loss, explaining the biochemical processes of glucose, fatty acids, and amino acids within the body. It clarifies the common misconception that all weight lost is fat, revealing that a significant portion is actually lean body mass. The script emphasizes the importance of high-protein diets for preserving muscle during weight loss and discusses the effects of different macronutrient ratios on metabolic rate and hormone levels. It concludes with practical advice on setting dietary protein intake and balancing carbohydrates and fats for optimal fat loss without sacrificing muscle mass.

Takeaways

• 🧬 Glucose is first processed by the liver, where it can be converted into fat through de novo lipogenesis, although this process is typically minimal.
• 🚰 Fatty acids enter the bloodstream through the lymphatic system and can be used for fuel or repackaged into lipoproteins in the liver.
• 💊 Amino acids can be fluxed out of muscle tissue during times of caloric restriction to maintain blood glucose levels through gluconeogenesis.
• 🏋️ Muscle synthesis and breakdown are always occurring; net muscle gain or loss is determined by the relative rates of these processes.
• 🔥 During a caloric deficit, the body prioritizes burning fat to spare blood glucose and muscle glycogen, which are important for energy and muscle repair.
• 🎯 Weight loss is not solely fat loss; it often includes a significant amount of lean body mass, which includes bone, organs, and muscle.
• 🏋️‍♂️ Weightlifters tend to lose a higher ratio of fat to lean body mass compared to those who do not engage in resistance training.
• 🥚 A high-protein diet can help retain more lean body mass during weight loss by stimulating muscle protein synthesis and having a higher thermic effect of food.
• 🚫 Extremely low-fat diets can lead to hormonal imbalances and essential fatty acid deficiencies, so a moderate fat intake is recommended.
• 🥦 Fiber intake should be considered for its high thermic effect and contribution to overall diet quality.
• 🔄 The ratio of carbohydrates to fats in the diet does not significantly affect metabolic rate or lean body mass retention within a normal range.

Q & A

What is the main focus of the video series 'How Fat Loss Works'?

The main focus of the video series is to explain the mechanisms of fat loss, the difference between weight loss and fat loss, and how nutrients like glucose, fatty acids, and amino acids interact within the body during the process of losing fat.

What is the initial destination of glucose after it enters the body?

Glucose initially goes to the liver, where it can be converted into glycogen or fat through a process called de novo lipogenesis, although the latter is typically a small amount.

How do fatty acids enter the bloodstream and what happens to them once there?

Fatty acids enter the bloodstream through the lymph system, and once in the bloodstream, they can be directed to the liver, adipose tissue, or muscle tissue, where they can be used for fuel, repackaged, or broken down and repackaged into different lipoproteins.

What is the role of amino acids in the context of muscle breakdown and synthesis?

Amino acids play a crucial role in muscle breakdown and synthesis. Muscle breakdown is always occurring, and the relative rates of synthesis and breakdown determine net muscle gain or loss. During caloric restriction, the rate of amino acid flux from muscle is typically elevated to maintain blood glucose levels.

Why might a high-protein diet help in retaining more lean body mass during weight loss?

A high-protein diet helps retain more lean body mass because protein stimulates muscle protein synthesis, aiding in muscle repair and turnover. Additionally, protein has a higher thermic effect of food (TEF) compared to carbohydrates or fat, which means more calories are burned during digestion and metabolism.

What is the significance of the ratio of weight lost from fat versus lean body mass during weight loss?

The ratio of weight lost from fat versus lean body mass is significant because the goal of weight loss is to minimize the loss of lean body mass while maximizing fat loss. A higher ratio of fat loss to lean body mass indicates a more effective weight loss strategy.

What is the recommended protein intake per kilogram of lean body mass for optimal muscle retention during weight loss?

The recommended protein intake for optimal muscle retention during weight loss is between 1.8 to 3.0 grams per kilogram of lean body mass.

Why might a very low-fat diet be problematic for hormone levels and essential fatty acid intake?

A very low-fat diet can be problematic because it may lead to decreased sex hormone levels like testosterone if fat intake is less than 15% of total calories. Additionally, it could result in deficiencies in essential fatty acids, which are crucial for health.

How does the thermic effect of food (TEF) differ between protein, carbohydrates, and fats?

The thermic effect of food (TEF) is higher for protein, which is about 30%, compared to carbohydrates at about 6-8% and fats at about 2-3%. This means that protein requires more energy for digestion and metabolism, which can aid in weight loss.

What is the recommended minimum fiber intake per thousand calories to enhance weight loss?

The recommended minimum fiber intake is at least 15 grams of fiber per thousand calorie intake to enhance weight loss due to its high thermic effect of food, similar to protein.

Why might a ketogenic diet be difficult to maintain for long-term weight loss?

A ketogenic diet might be difficult to maintain long-term because it requires a moderate protein intake and a very low carbohydrate intake, which can be challenging to adhere to. Additionally, the high fat intake may not be sustainable for some individuals, leading to a higher relapse rate and weight regain.

Outlines

00:00

🔍 Understanding Nutrient Flux and Fat Loss

The speaker introduces the topic of nutrient flux and fat loss, explaining how glucose, fatty acids, and amino acids are processed in the body. Glucose enters the bloodstream and is first sent to the liver, where it can be converted into fat through de novo lipogenesis, although this process is typically minimal. Fatty acids enter through the lymphatic system and can be utilized by the liver, adipose tissue, or muscle. The liver can use fatty acids for fuel or repackage them into lipoproteins. Amino acids play a role in muscle synthesis and breakdown, with the rate of synthesis determining muscle gain or loss. During caloric restriction, amino acids are fluxed out of muscle to maintain blood glucose levels through gluconeogenesis. The speaker emphasizes the importance of understanding these processes for effective fat loss.

05:01

🏋️‍♂️ Weight Loss vs. Fat Loss and Impact of Exercise

The discussion shifts to the difference between weight loss and fat loss. The speaker clarifies that when people lose weight, it's not just fat but also lean body mass, which includes all non-fat tissues like bones and organs, not just muscle. For individuals who don't exercise, the loss is typically 60% fat and 40% lean body mass. However, for those who lift weights, the ratio can be closer to 80-20 in favor of fat loss due to the body's emphasis on muscle repair and remodeling. The speaker also mentions that for natural bodybuilders trying to get extremely lean, the ratio might be around 70% fat to 30% lean body mass, reflecting the challenges of reaching very low body fat percentages.

10:02

🍽️ Optimizing Diet for Lean Body Mass Preservation

The speaker explores how to optimize diet for preserving lean body mass during weight loss. They suggest not dieting too quickly, as losing more than 1% of body weight per week can negatively impact lean body mass. Eating a high-protein diet, specifically more than 1.8 grams per kilogram of lean body mass, is recommended to stimulate muscle protein synthesis and retain more muscle. The speaker also discusses the importance of fiber and adequate water intake, and cautions against very low-fat diets, which can lead to hormonal imbalances and essential fatty acid deficiencies. They conclude that there's no superior macronutrient ratio for weight loss, but a high-protein, high-fiber diet seems to be most effective for preserving lean body mass and losing fat.

15:05

🚫 The Challenges of Ketogenic Diets for Body Composition

The speaker addresses the ketogenic diet, noting that while it can be effective for fat loss, it requires a moderate protein intake, which might be challenging to maintain long-term. They mention that very low-fat diets can lead to hormonal issues and essential fatty acid deficiencies, while very high-fat diets don't necessarily increase hormone levels. The speaker advises against extreme diets and emphasizes the importance of consistency and adherence. They suggest setting a total calorie intake based on the desired weight loss, then分配ating protein first, followed by carbohydrates and fats as preferred, ensuring not to go below 15% of calories from fat for health reasons.

20:06

🏃‍♂️ Final Thoughts on Macronutrient Distribution for Fat Loss

In the final paragraph, the speaker summarizes the key points, emphasizing that for effective fat loss, one should focus on a high-protein diet with an adequate amount of fiber. They reiterate that there's no significant difference between high-carb, low-carb, high-fat, or low-fat diets in terms of metabolic rate or lean body mass retention. The speaker advises setting total calories for weight loss, then distributing macronutrients in a way that fits one's lifestyle and preferences, as long as it's not very low in fat. They conclude by encouraging viewers to ask questions and engage with the content, and express their intention to continue providing educational content in future videos.

Keywords

💡Fat Loss

Fat loss refers to the process of reducing the amount of adipose tissue in the body. It is a central theme of the video, which aims to educate viewers on how to effectively lose fat rather than just weight. The script discusses how different nutrients, such as glucose and fatty acids, are metabolized in the body and how they relate to fat loss. For example, the video explains that during a caloric deficit, the body burns more fat to spare blood glucose and muscle glycogen.

💡Weight Loss

Weight loss is the overall reduction in body mass, which can include not just fat but also lean body mass. The video script emphasizes the difference between weight loss and fat loss, stating that typical diet-induced weight loss is often a 60/40 ratio of fat to lean body mass lost, which is a misconception. The script also discusses how weightlifters can achieve a more favorable 80/20 ratio of fat to lean body mass loss.

💡Glucose

Glucose is a simple sugar that serves as the body's primary source of energy. In the context of the video, glucose is one of the key nutrients that the body uses for fuel. The script explains that glucose enters the bloodstream and can be stored as glycogen in the liver, or it can be converted to fat through a process called de novo lipogenesis, although this is typically a small amount.

💡Fatty Acids

Fatty acids are the building blocks of fats and are an important energy source for the body. The video script discusses how fatty acids enter the bloodstream through the lymphatic system and can be used for fuel, repackaged, or broken down and repackaged into different types of lipoproteins, such as VLDLs, LDLs, and HDLs, which can be transported to adipose tissue or other tissues.

💡Adipose Tissue

Adipose tissue is the body's fat-storing tissue, where fatty acids are stored as triacylglycerols. The video explains that when the body needs energy, these fats can be broken down and released as free fatty acids bound to albumin, which can then be used by muscles or other tissues. Adipose tissue plays a crucial role in the process of fat loss.

💡Muscle Synthesis and Breakdown

The video script discusses the continuous processes of muscle synthesis (building) and breakdown (repairing). It explains that the net result of these processes determines whether there is muscle gain or loss. During times of caloric restriction, the rate of amino acid flux from muscles is typically elevated to maintain blood glucose levels, which can lead to muscle breakdown.

💡Amino Acids

Amino acids are the building blocks of proteins and are essential for muscle repair and growth. The script mentions that amino acids can be fluxed from muscles during breakdown and sent to the liver for gluconeogenesis, a process where glucose is formed from non-carbohydrate sources. This is especially relevant in the context of diets and muscle preservation during weight loss.

💡Gluconeogenesis

Gluconeogenesis is the process by which the liver produces glucose from non-carbohydrate sources, such as amino acids and glycerol. The video script explains that during times of low carbohydrate availability, the body will undergo gluconeogenesis to maintain blood glucose levels, which can lead to the breakdown of muscle and adipose tissue.

💡Ketogenesis

Ketogenesis is the process by which the liver produces ketone bodies from fatty acids, which can be used as an alternative energy source by the body, particularly the brain, during periods of low glucose availability. The script mentions that ketogenesis can occur when the body is breaking down fats and cannot regenerate certain Krebs cycle intermediates due to low glucose levels.

💡Protein Sparing

Protein sparing refers to the strategy of consuming enough dietary protein to minimize muscle breakdown during weight loss. The video script suggests that a high-protein diet can help retain more lean body mass during weight loss by stimulating muscle protein synthesis and having a higher thermic effect of food (TEF), which increases overall energy expenditure.

💡Thermic Effect of Food (TEF)

The thermic effect of food is the energy expended in the processing, digestion, absorption, and metabolism of food. The script explains that different macronutrients have different TEFs, with protein having the highest, followed by carbohydrates, and then fats. A higher TEF can contribute to increased energy expenditure and potentially greater fat loss.

Highlights

The video discusses the difference between weight loss and fat loss, emphasizing that not all weight loss is fat loss.

Glucose is first processed by the liver and can be converted into fat through de novo lipogenesis, though this is typically a minimal amount.

Fatty acids enter the bloodstream through the lymph system and can be used by the liver, adipose tissue, or muscle.

In the liver, fatty acids can be used for fuel, repackaged, or broken down and repackaged into different lipoproteins.

Amino acids play a role in muscle synthesis and breakdown, affecting net muscle gain or loss.

During caloric restriction, the rate of amino acid flux from muscle increases to maintain blood glucose levels.

High protein intake can prevent exiting ketogenesis due to the gluconeogenic nature of amino acids.

The glycerol molecule from fats can be used for gluconeogenesis or repackaged into triacylglycerols.

Ketones can be formed in the liver from ketone substrate byproducts when glucose levels are low.

For non-lifters on a diet, the average weight loss is a 60/40 ratio of fat to lean body mass.

Lean body mass includes all non-fat tissues, not just muscle, and can be misleading when measuring weight loss.

Weightlifters on a diet tend to lose more fat and less lean body mass due to muscle remodeling.

The 'repeated bout effect' explains why experienced lifters retain more muscle mass during dieting.

Natural bodybuilders aiming to get lean typically lose 70% fat and 30% lean body mass.

Newer lifters or those with more body fat can lose almost entirely fat and may even gain muscle while dieting.

The ratio of weight lost from adipose tissue versus lean body mass can be influenced by diet and exercise.

Diets should not exceed a 1% weight loss per week to prevent excessive lean body mass loss.

High-protein diets greater than 1.8 grams per kilogram of lean body mass are recommended for better lean body mass retention.

The thermic effect of food (TEF) is higher for protein and fiber, which can aid in weight loss.

Carbohydrate to fat ratios do not significantly affect lean body mass retention or metabolic rate.

Very low-fat diets can lead to hormonal imbalances and essential fatty acid deficiencies.

The ketogenic diet is a moderate protein diet and can be difficult to maintain long-term.

Fiber intake should be at least 15 grams per thousand calorie intake for its high TEF.

The video concludes that any diet's effectiveness is based on adherence and maintaining a caloric deficit.

Transcripts

[Music]

hey guys welcome back to my new series

how fat loss works and how lose fat so

today in episode three we're gonna talk

about weight loss versus fat loss and if

you're looking on here

you're probably like holy crap what the

hell is that

well first it's basically I'm just

showing you guys how different nutrients

are fluxing okay you've got your inputs

here so this is what you eat glucose and

fatty acids and I guess you would have

some amino acids as well okay now first

we're going to talk about glucose all

right glucose comes into the bloodstream

actually technically it goes to the

liver first and their glucose cannot be

stored as glycogen in the liver it can

be converted to you know fat through

Genoa lipogenesis however de novo

lipogenesis is typically a very very

very small amount of fat so you also

have it fluxing out of the liver or

being delivered into the bloodstream as

glucose that can then go to fatty acids

or sorry adipose or into muscle now

there's other tissues that can go to as

well but for our purposes we're just

focusing on these three organs liver

adipose and muscle now fatty acids when

they come in they come in through the

lymph system as we discussed in the last

video when they come into the

bloodstream they can go to the liver the

adipose or the muscle and we talked

about how they have to be unpackaged and

repackaged okay now in the liver there's

a few different things that can happen

they can be used for fuel they can also

be repackaged they can be broken down

and repackaged into vldls LDLs HDL that

can be repackaged into these different

life of proteins and shipped to adipose

or ship to other tissues that need them

like heart and skeletal muscle alright

and from fat once those are stored there

they can be liberated as free fatty

acids bound to albumin and they can go

to muscle or liver or other tissues

interestingly amino acids can flux too

if if muscle breakdown is it is

occurring or you know what it's not let

me let me be clear

muscle breakdown is always occurring

muscle synthesis is always occurring the

relative rates of both determine whether

there is a net muscle gain or net muscle

loss so when the rate of synthesis

exceeds the rate of breakdown you have a

net muscle gain when the rate of

breakdown exceeds the rate of synthesis

you have a net muscle loss during times

of caloric restriction and negative

energy balance the rate of flux of amino

acids out of the muscle is typically

going to be elevated alright and the

reason for that is to create substrates

for maintaining blood glucose and the

way it's going to do that is by sending

gluconeogenic amino acids to the liver

okay so leukemia Genesis is basically

the formation of glucose from other

molecules namely amino acids about 60%

or more of amino acids are gluconeogenic

this is why when we talk about a

ketogenic diet if your protein is too

high it can actually kick you out of

ketogenesis

because if 60% of those amino acids are

gluconeogenic if your proteins too high

you're making too much glucose you're

not ketogenic anymore so it can send

amino acids to liver for Klink ania

genesis remember also that adipose which

is stored in fats and adipose restored

as triacylglycerols the glycerol

molecule from fats is actually

gluconeogenic as well so when you

liberate 3 fatty acids from a try so

glycerol that glycerol molecule is I'd

either repackage and still restored as

tri so glycerides

or it can be sent to the liver for

gluconeogenesis now

the other thing that can happen is as

you are breaking down fats if your if

your carbohydrate or your glucose level

is not high enough we'll talk about this

more in the next video but you cannot

regenerate some of the Krebs cycle

intermediates that are required to keep

the Krebs cycle progressing as per

normal and what happens is you start to

get more ketone byproducts or sorry

ketone substrate byproducts and these

can leave the muscle or whatever other

tissue they're in and go to liver where

ketogenesis can be performed so ketones

are formed and deliver and then can be

delivered to other tissues if you're in

a ketogenic state so that was kind of a

important thing to put together to help

you understand how these molecules flux

throughout these organs okay now I want

to talk about weight loss versus fat

loss when we dye it we talk about losing

weight and most of us assume that all of

that weight is going to be fat but

scientific evidence tells us otherwise

all right so for people for your normal

people who don't lift weights and who

diet typically what you lose is a 60/40

ratio of fat - that's incorrect I'm

sorry - lean body mass okay I'm gonna

collaborate in that in a minute so you

lose 60% fat 40% lean body mass lean

body mass not the same thing as muscle

I'll say it again lean body mass is not

the same thing as a muscle all right

lean body mass encompasses all non fat

tissues so if you do a DEXA you do a

calipers you do bod pod whatever method

all it's doing is measuring your body

fat and subtracting that and then

everything that's left over is your lean

body mass that includes your bone weight

your organ weights in addition to your

muscle weight now muscle weight is a

pretty big part of that

but it's not just muscle so in reality

it may be more like 10% of actual

skeletal muscle they're losing we don't

exactly have exact figures but I'm

guessing here now why are they losing so

much lean body mat compared to body fat

well you have to think about the

emphasis to store amino acid in muscle

and prevent it from as much flux so when

you lift weights and you create muscle

damage you have to remodel that tissue

so you're breaking down some of this in

order to remodel that you require amino

acids thus there is a greater emphasis

on remodeling that skeletal muscle

preventing it or sorry remodeling it

repairing it and that requires amino

acids okay so you have decreased flux

and you're gonna retain more muscle mass

now what is it like for people who lift

weights let me go ahead and clean that

up a little bit well it's different for

everybody my gosh am i spelling you can

put that in the outtakes I think I'm

trying to write the letter after the B

uh we looked at around 80 to 20

FATCA lean body mass okay now why not

100% why not 100% fat well some people

can lose 100% fat for the most part it's

people who one haven't been training

very long and so the emphasis is on

remodeling that skeletal muscle your

body has a few things it really wants to

do the first thing is it wants to spare

blood glucose okay

one of the reasons you burn fat is

because by burning fat okay in a caloric

deficit that is as your blood glucose

starts to get lower you will start

burning more fat to spare blood glucose

right the other thing it's also going to

try and do is spare muscle glycogen

for the task that it means muscle

glycogen to do so again you'll burn more

fat to spare that muscle glycogen

further in order to spare or actually

repair the muscle if you're giving a

signal to the muscle of damage or stress

that is going to override the effect of

some of the catabolic nature of dieting

so when we lift weights we create this

damage we create this signal to retain

more muscle by emphasizing the

remodeling of the muscle so for people

who are just starting to lift weights

that signal is going to be much stronger

than somebody who has been doing it for

a long period of time okay it's called

the repeated bad effect and just general

plateaus alright so for somebody if we

look at case studies of natural

bodybuilders for example this is an

average here if we look at case studies

and natural bodybuilders who are trying

to diet to get absolutely shredded so

we're dealing with people who probably

are near the peak of their muscle mass

genetically they're trying to get really

lean so they're trying to squeeze every

last a little bit of body fat out and

they've been lifting for a long period

of time so that growth signal is not as

strong it's going to look more like 70%

fat 30% lean body mass okay so it's

going to take a little bit more why

because they have to get leaner so it's

gonna require losing more lean body mass

to squeeze out that last little bit of

body fat and they've been training for

longer closer to their maximal genetic

potential for muscle so as you can see

for somebody trying to get really lean

who's already near the peak of their

muscle mass they're gonna lose a little

bit more lean body mass okay now again a

lot of this is water a lot of lean body

mass is just simply water your cells

your lean muscle cells are two-thirds

water so it's not like you're losing 30

percent like tissue weight all right

now but what about people who

are who are newer to weightlifting who

maybe are a little bit more obese I

talked about this in a video so if you

have more body fat sores

it's kind of a little bit different well

you can actually lose almost 100 percent

to zero and actually you can gain a

little bit of muscle while you're

dieting so especially if you're new

lifter because that growth signal is so

strong so now the other thing we have to

think about is this I'm gonna I'm gonna

erase all this stuff take a picture

except for your adipose your muscle and

then well let's just say lean body mass

in general so if we're losing weight we

have two primary depots we lose it from

we lose it from adipose or we lose it

from lean body mass and the ratios of

those change how much we lose from each

or what we do changes those ratios okay

now how can we optimize this well one

thing so let me let me go back if we

lost if we lost 30 kilos that's a lot of

weight right and let's say it was 80/20

well then 20% lean body mass would be 6

kilos and it would be 24 kilos of

adipose awesome so any diet that is

going to somehow be superior to whatever

we're doing has to do one of two things

it either has to spare lean body mass

better because if you're sparing more

lean body mass let's say we could make

this ninety ten well now we change this

to three kilos lean body mass loss and

by default we change this to 27 kilos of

body fat lost okay boss

same not wait because the kaliya soon

the caloric balance was the same we lost

the same amount of weight but we lost

same amount of weight but because we

spared more muscle and the caloric

deficit was the same we lost more fat

which is what we're concerned with ok I

want you to keep this in mind so any

diet that's going to be superior either

has to produce one a greater negative

energy balance okay to the other way you

can do it is to spare more lean muscle

because if you spare more lean lean body

mass you burn more fat by default ok

well if we look at the studies on

different diets there's a few things we

can do so the first thing we can do is

don't diet too quickly the case studies

on natural bodybuilding seem to suggest

greater than 1 percent of weight loss

per week seems to be negative for lean

body mass seem to start to shift towards

more seems to be sure to shift towards

more lean body mass loss if you're

losing faster than that number 2 we can

eat higher protein a high-protein diet

and specifically greater than 1 point 8

grams per kilogram of lean body mass

okay protein is calculated per unit lean

body mass because lean body mass are the

tissues that mostly require protein okay

now for a lot of you that you're gonna

look at this and say that's actually a

low mount protein if you're bodybuilders

our fitness fanatics you probably a neat

way more protein than that well that's

fine you can actually go up to up to 3

grams per kilogram lean body mass has

been shown to be pretty darn safe there

doesn't seem to be any downsides

associated with it as well

drinking enough water in those sorts of

things so this is a pretty pretty high

protein amount now why does protein seem

to have this effect well one it

stimulates muscle protein synthesis

stealing that muscle turnover helps

repair tissue seem to retain more lean

body mass number two remember

protein has a higher TEF than

carbohydrate or fat so by doing higher

protein so if you're doing you know 3000

if you're doing 2,000 calories and half

of those calories and a fourth of those

calories are from protein versus another

diet where half of those calories are

from protein you're going to get a

greater thermic effect of food so if it

was a thousand calories from protein

total versus 500 calories from protein

and this is this equates to 125 grams or

250 grams I'm not saying do these exact

amount of protein I'm just giving you an

example but if it has a 30% greater TEF

then we're looking at a 150 kcal burn

greater versus a 300 kcal greater burn

so you're getting so not only are you

getting a greater thermic effect of food

you're retaining more lean body mass

this is why high-protein diets tend to

have better outcomes in terms of sparing

lean body mass losing more body fat now

that said before you all go out and just

honk down 3 kilos of chicken a day and

don't eat anything else everything has a

limit 3 grams per kilogram lean body

mass you don't need to go higher than

that and the other thing to consider is

adherence most people have difficulty

being adherent to a dietary protein

intake that high ok because by default

if half your calories are protein then

you have way less carbs and fats to

distribute calories to ok now

once we set protein if we have our total

calorie intake we set protein first and

then we figure out our carbohydrate fat

distribution because carbohydrates and

fats are what are left now again the

ratio of carbohydrate to fat if one's

going to be preferential versus another

that means either they're going to ink

one is going to increase per tablet

metabolic rate more than the other or

one is going to cause you to

preferentially spare lean body mass and

thus you lose more body fat if we look

at all the studies comparing high carb

low carb high fat low fat and everywhere

in between there doesn't appear to be

any difference on lean muscle rich or

lean body mass retention or metabolic

rate I'll say it again there doesn't

appear to be any difference on lean body

mass retention or metabolic rate thus

physiologically none of none of them in

that range are superior there are a few

things to consider however

if you eat very very low-fat and I'm

talking very low-fat less than 15% of

your kcals you could have decrease in

sex hormones like testosterone and

whatnot

okay now people argue with me on this

however if you look at the research data

but just increasing fat up to a crazy

high amount does not further increase

hormones but if you eat a normal amount

of fat you will get your hormones back

to normal but if you eat like a crazy

high amount of fat you don't get crazy

high amounts of hormones that's not how

it works the other thing to consider is

you could start to become deficient in

some essential fatty acids which could

cause some negative health outcomes okay

so we won't want to go to low fat so I

don't really recommend typically diets

under 15% of calories from fat okay now

on the other end of that spectrum we

have the ketogenic diet now one of the

problems with the ketogenic diet I would

say is you can't get protein too high so

it's kind of a moderate protein diet the

the range that you want to keep protein

at nikita's unit diet is right here oh

sorry I always get ahead of myself

so Kido 1.2 to 1.8 grams per kilo lean

body mass this is a relatively high

protein intake from four for most

Americans but it's still not as high as

the 22.5 3.0 that's a downside miller

downside is most people find it to be a

very hard lifestyle to maintain people

can maintain it for a few weeks a few

months by maintaining it for years at a

time becomes very difficult and what we

tend to see is a pretty high amount of

relapse in terms of people regaining the

body fat they lose which we don't want

that either we want to lose body fat and

keep it off so now if you check it again

my whole spiel if you choose keto that's

fine

if you can stick with it it fits your

lifestyle and you enjoy it and you can

be in here into it and consistent with

it that's fine there don't seem to be

any negative downsides in terms of fat

loss with Kido so basically if we're

looking at how to distribute

carbohydrate versus fat set your total

calories based on the energy deficit you

require to lose weight or how much

weight you want to lose per week no more

than 1% per week set your protein we

prefer a high-protein diet and then

distribute your carbohydrate and fat

calories basically however you like as

long as it's not a very low fat diet ok

and the other thing to consider is fiber

remember fiber has a high TEF similar

protein and so I recommend at least 15

grams of fiber per thousand calorie

intake one final thought it's not

surprising that we see this with

carbohydrate versus fat there TEF SAR

very similar the thermic effect of food

is very similar carbohydrates are about

6 to 8 percent fat about 2 to 3 percent

not very different between the two of

them it sounds it's also unsurprising

then that we see typically better

results for higher protein and higher

fiber because they're TEF sauron 30% so

if you think about it that makes sense

it also makes sense that we see a little

better lean body mass retention with

protein if we have higher protein we're

giving more amino acids to let the

muscle repair flux more amino acids into

muscle so I hope this video has been

helpful for you guys

if you have any questions please ask

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