Losing 30 pounds in 5 weeks with Intermittent Fasting

What is going on, IF Warriors? So this person, this is actually super meta because I'm reacting to somebody else reacting to somebody else. So this woman, Abby's Kitchen, she's critiquing this gentleman for his weight loss practices, for what he did to lose weight. And she's calling it the no BS advice. Now, let's go ahead and watch this and let's see, let us get her reaction and see if what she is saying is correct, all right? And this gentleman, I do believe used intermittent fasting to lose his weight as well, as well as a 2,500 calorie deficit. I find that to, I think he misspoke there. I think he's trying to say that he's eating 2,500 calories. He's not at a deficit of 2,500, but I don't think that she gives him that leeway of making that error in this video, but let's continue. I've lost 30 pounds in five weeks. No dietician or fitness professional would ever recommend a 2,500 calorie deficit. Yes, you'll lose weight fast by evidence by his near one pound a day progress, but a lot of that weight is likely to be muscle. That's not necessarily 100% true. A lot of that weight is actually water weight. More water weight was probably lost within that 30 pound frame or within that 30 pound pounds of, 30 pounds that were lost than anything else. Now, did he lose muscle? It's tough to say if muscle was lost because it's tough. Even if we see him, it all depends on, I know he wasn't at a 2,500 calorie deficit. I think that, come on, that's crazy low. I think he was eating 2,500 calories and from what we're gonna see, he mainly ate protein more than anything else. He just ate protein, so I don't know. I think he may have retained a lot of his muscle and then lost a lot of water weight, depleted a lot of glycogen because he was not eating, he was not eating carbohydrates. He was only focusing on protein and because of that, and of course, some muscle being lost, but I don't know for sure if most of it or a lot of it was muscle, but of course, if you want to, if you're trying to say that this is, oh, he shouldn't have done this or this is unhealthy, it works towards your argument if you say a lot of that is muscle because that's scary to a lot of people, but really, if you maintain good resistance training and you maintain a high-protein diet, you could retain a good amount of muscle when you are losing weight, even if you're at a caloric deficit and I still do not believe that he was at a 2,500 calorie deficit. I think he wrote that wrong. I'm hoping he did. And the stress on the body is very likely to result in overreaching or overtraining and also in a reduced REE. What? The stress on the body is likely to result in overreaching or overtraining? That's a little weird that she said that because I can understand that an increase in cortisol or something where there's muscle degradation, an increase in gluconeogenesis where there's muscle tissue breakdown to supply your body with energy, but to say that it's so much stress that you're gonna work out more seems very odd. I don't think the working out more is tied to the stress of your body, right? There could be a psychological desire to help and assist with the entire weight loss process by over-exercising or whatever or exercising, but I think that that's a mental thing where you're actually powering through your body's desire to reduce your energy output because even NEAT, which is your non-exercise activity thermogenesis, is gonna go down. That's gonna go down because your body's trying to reduce energy output. Your body's gonna try to give you little signals to stop working out because it's trying to reduce even your EAT, which is your exercise activity thermogenesis. Your body is trying to reduce your activity because you are losing weight, especially if you're losing weight rapidly like this gentleman did, which was 30 pounds in five weeks. It's really bizarre that she's saying that, oh, because of the stress on your body, your body's going to wanna work out more. That's really fighting itself because it's really the opposite that takes place with your body. Now, your mental and your psychological or how you feel and your want to push through or do more, that's different, but your body, the way your body reacts, that's not what your body is trying to do. Your body's trying to do the opposite. We know that usually the impact of weight loss on... We know that usually the impact of weight loss on REE isn't super significant, about three to 5%, but extreme caloric restriction and intense exercise can... She pulled out a energy compensation and metabolic adaptation, the what? I can't, oh, wait. Oh, the biggest loser study reinterpreted, okay. So they're looking at the biggest loser study. Well, yes, the thing with weight loss, the thing that happens with the weight loss is no matter what, you will hit adaptive thermogenesis. No matter what, you will have metabolic adaptation where your body just slows down the energy output as you reduce your weight. And it's simple, if you just think about the process, you're smaller, you weigh less, it's less energy to carry your body around and move around or do things, it requires less energy. If you were to walk, it would require less energy because you're carrying less weight to do that. So, and then you also, your activity goes down, your body reduces the activity contrary to what she's saying here. So for example, the metabolic slowdown is not just something that just internally happens, it's also an external event where you're doing things to assist that metabolic slowdown. So she's kind of like, I don't know, she's kind of saying one thing on one end and then saying something different on the other end. But I'm a proponent for the biggest loser studies. They're pretty good because they look at what happened after the fact, the aftermath of all those people that went through that biggest loser and looking at their metabolic rates years later and they saw that there was, that they lost so much weight so quickly but he wouldn't fall into that. The way you saw how he looked early on, he doesn't fall into that super massively overweight person losing a lot, a lot of weight, super, super fast in such a short period of time and getting a metabolic slowdown from that that won't return. Because with him, more than likely, his metabolic slowdown is gonna be just based off of the process of weight loss and he's going to gain it back if he was to regain his weight because the thing with the biggest loser was it was so damaging to their metabolism and how quickly they did it that their metabolic rate did not speed back up when they gained the weight back and then some. So they gained more weight and now they have less of a caloric balance in their favor which is kinda crazy and you don't want that to happen but with this gentleman, you can't really compare him because he wasn't massively overweight. You can't really compare. That's why these sample size matter, being overweight, being obese, being healthy, being physically fit and all that stuff. They all matter to the end point of what could happen or what is happening with somebody. A better study for her to select for these kind of things when she's just putting one little study there is a meta-analysis looking at the entirety of different types of people that go through this and a bigger pool of sample size. Cause much more significant declines. Here's what I eat to make that happen. In the morning, I have black coffee and some BLK water. Can influencers please be more transparent about their partnerships with this BLK water? I know this is sponsored because they reach out to me too and I'm seeing way too many content creators plug them. I never heard of BLK water till literally right now. Never heard of BLK water. But if they are sponsored, they should disclose that they're sponsored. That's 100%. For example, I'm sponsored by Lumen. I disclose that I'm sponsored by Lumen every single time. I always say, hey look, sponsored by, try out the Lumen, hit the promo code FLEZFITNESS50, but they sponsor this channel. They're a proud sponsor. I'm a proud sponsor. But with me, I don't know. I'm not just gonna, I don't know. I'm just gonna take a water and say, this is the water that I drank or whatever. With Lumen, to me, it's because Lumen is so valuable in terms of being a sidekick for Intermediate Fasting that I only select sponsors that I even think would work for me and my community where there's a benefit that comes out of it. But either way, you should always disclose, regardless. So I agree with her on this one. Without an FTC disclosure. I train fasted, and then my first meal isn't until 4 p.m. Now that I do not, I do not recommend that he do that. Train, resistance training, doing it fasted. I wouldn't recommend that he do resistance training fasted because that's crazy. Like, it's better for you to at least have some food, some protein intake, some type of food before you do resistance training. Now, if you wanna do cardio and be fasted, you can go ahead and do that. But resistance training, to be as optimal as possible, to retain as much muscle as possible, is highly recommended that you go into it with eating. Now, studies have shown that you don't have to do it right away, or you don't have to, it doesn't have to be right before. It could be a little bit of time before you start working out, but you should have something in your system to help fuel your muscles, help retain your muscles, or help build your muscles during that process when you're working out. And it's recommended, based on the studies that we have, for you to consume something before you work out. Yeah, so I'm not sure what time he's training and what time he's eating. But while we don't need to eat immediately post-workout, as we used to think, if we've got absolutely nothing in the tank pre-workout, including no protein, we would still want to have a protein-rich meal. Nutrient timing revised. And this is what, 2000, oh, that's Schoenfeld. He's one of the leading guys when it comes to protein synthesis, muscle hypertrophy, building muscle. So yeah, this study is probably a really good study. Nutrient timing post-exercise anabolic window. I believe I've read this study already. And yeah, she's right in this sense. You want to have, like I mentioned, you want to have something in your system before a resistance training workout where you're trying to either, one, retain muscle, or two, grow muscle, build muscle. It's important because it helps you. You won't be, you could still do it, but you won't be as optimal. It will be much more difficult and you'll have to work much harder. And it'll just be harder to work harder. So overall, it's much better for you to eat something before you go into a workout. Healed within four hours of training. Today, it was a lean 12-ounce steak and a protein shake. At six, I'll eat again, usually grilled chicken breast. So no carbs, no fiber, no heart-healthy fat. So he is doing a 2,500 calorie deficit. That's what it looks like. Whoa. I saw, I watched this already, but I didn't pay attention to his breakdown at the time. I just looked at it right now. Yeah, that's too much. He doesn't even need to do it. He doesn't need to be that aggressive. Sure, that's gonna cause rapid weight loss. Best thing to do, guys, is look at your total daily energy expenditure. I'm sorry, I have to say this because I want you guys to know what the alternative is as opposed to just not knowing what, as opposed to just not, as opposed to just knowing what you shouldn't do. Look at your total daily energy expenditure. You can cut off around 500 calories from that. So that's based on your basic basal metabolic rate, your daily energy expenditure, all of that put together. And then your exercise on top of that. And then that gives you a caloric number and try to be about 500 calories or so below that so that you can be at the healthiest, at the healthiest that you can be when you're eating. But sometimes also when people do intermittent fasting, they don't actually really measure what they're eating and it's still a system in weight loss because it creates a caloric deficit for you. But let's continue. It's in the short term, but this is miles from supporting good health. I don't actually know how this guy poops. I'm still hungry afterward. Sometimes I'll have some light ice cream and that's it. Classic restriction model. Eat only pure protein without a single calorie to spare on other nutritious, colorful foods that support good health and then splurge those last 150 calories. Yeah, you definitely should be consuming fiber. Fiber is super important as well, but I am a proponent for having protein be your more dominant meal of the day in terms of the grams because protein is probably one of, it's the most satiating. So it's the most, it tends to be the most satiating. So it's the most satisfying where you don't feel full or you don't feel like you need to eat more. But on top of that, it protects muscle. It helps build muscle and lean mass is the primary driver for your metabolic rate. So if your metabolic rate is gonna slow down anyways because you're losing weight, you wanna combat that as much as you can with protecting muscles as much as you can and you do that with protein. Folks, do not repeat this at home. I hope that helps you unpack another problematic what I eat in a day. Follow for a no BS nutrition advice. I've lost 30 pounds in five. All right. Okay, cool. Yeah, some things that he did were kind of like, I mean, of course, intermittent fasting is gonna assist you with controlling for calories. It's definitely gonna do that. If he is doing a 2,500 calorie deficit, which I thought he wasn't doing, I thought he was just doing 2,500 calories period, that might be way too low and then he's being way too consistent with that super low calorie intake. But we don't know his experience. We don't know exactly what he went through and how he experienced it for himself. What was his energy levels like? What was he dealing with? His diet is pretty restricted in the sense that there is no other macronutrients that are coming in and he's just kind of just focusing on protein. But if you were gonna focus on something, protein is probably one of the best ones to focus on, especially if you wanna retain muscle, but definitely he should be throwing in some fiber into there, some more nutrients that comes from vegetables and things like that because those things provide different nutrients that you can't really get from protein so that you can have a balanced diet that gives you everything that your body requires. All right, I agree with her slightly, but some of the stuff that she was saying was off in terms of the rest and energy expenditure and even in terms of the weight loss and the metabolic adaptation. Those things were a little bit off. I know what study she's referring to, the Biggest Loser Study, which has been reinterpreted a bunch of times, but there's a difference between somebody who's obese, losing all that weight, and somebody who just appears to be slightly overweight as he was and losing the weight. Anyways, let me know what you guys think down in the comment section below. Do you like videos like this that are super meta? Like I'm reacting to somebody else reacting. It's a reaction to a reaction video. Do you like that? Do you want me to keep doing that? And let me know. All right, until the next one, guys. Peace out.