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now why is it that most people that

start a diet cannot stick to it and why

is it that those who lose the weight

regain it back and then some our bodies

tend to resist when you start

restricting food and calories and going

on a low carb diet you know most diets

out there do involve lessening of the

calories I don’t know of any diet that

increases your calories but when I was

in practice I would always ask a person

who has difficulty losing weight what

happened in your history when did it

start and this this is what they told me

over and over and over again they would

start a diet lose the weight gain it

back and one for one those people who

did the most diets have the most

difficult time losing weight in other

words the more diets that they do the

slower the metabolism or they might have

this apparency of a slow metabolism and

I’ve never had an overweight person tell

me that they can lose weight easily they

just need to do the right things the

great majority of the time that they

don’t attempt to lose weight is because

it’s very difficult they don’t see

results that’s where the problem is so

is it actually true that diets slow your

metabolism well this is a very

interesting topic because when you

restrict energy from the body in

calories and you lose fat the body will

compensate and the metabolism becomes

more efficient what does this word

efficient mean it can run on smaller

amounts of fuel just like a car you have

different cars that are of a different

efficiency those cars that can take the

same amount of fuel and go longer are

more efficient they’re not gas guzzlers

well in the body it’s the same thing if

you have a difficult time losing weight

because you’ve dieted for many many

years your body is probably compensated

for survival purposes because dieting is

similar to famine or a little bit like

starvation and I’m mainly talking about

the lowering of calories but what’s

really going on if we want to isolate

the real problem a person that is

struggling with weight loss doesn’t

really have a slow metabolism they have

an enhanced metabolic efficiency problem

they don’t waste energy very easily they

can run just on a little bit of energy

so is this really a bad thing well yeah

it’s kind of a bad thing from the

person’s perspective but from a survival

standpoint it’s really an enhanced

survival capacity those people that have

a slower metabolism have more survival

long term and it’s interesting to me how

so many people are you know pushing well

you have to lose weight you have to lose

weight this is just a side note and I

don’t want to get into this but it’s

really interesting those people that are

overweight actually believe it or not

might not be as unhealthy as you might

think now I’m not talking about the

person eating a lot of junk food I’m

talking about those people that eat

healthily and they still overweight if

we compare those to a skinny person who

eats poorly that skinny person has less

of a survival capacity so many times um

people don’t change their diet because

they say I don’t have a weight problem

so we always associate weight with being

unhealthy we don’t associate being

overweight with a very efficient

metabolism so that’s the topic for today

I want to talk about it I want to do a

deep dive into this because if you end

up solving the wrong problem slow

metabolism with things that maybe might

stimulate your metabolism you might end

up burning your metabolism out but I

think for the majority of the population

it’s not a slow metabolism it’s just a

very efficient metabolism so I want to

focus on calorie restriction I want to

talk about that there’s a lot of data on

calorie restriction but I’m going to

give you a little summary on what it

talks about people that restrict the

calories are more susceptible to being

deficient in nut nutrients which can

then affect the hormone system I mean

just let’s take one example The Biggest

Loser uh years ago they had the show The

Biggest Loser and uh these people very

very dramatically lost a ton of weight

and they had to do some serious calorie

restriction and exercise well we know

now the bad effects that that created

every single one of these people gained

the weight back and and more but uh

those people who lost the most weight

had the lowest metabolism so it kind of

screws everything up it’s like it just

makes it really hard to lose weight from

then on out another term for this is

called adaptive thermogenesis where your

body is adjusted or adapted to this uh

these lower amounts of calories and now

just burns fat less because it’s more

efficient now there was another uh

interesting experiment called the

Minnesota starvation experiment okay I’m

going to put the link down below for

that as well but this experiment

involved um a group of men going on a

very low calorie diet so they had 32

normal men uh went 24 weeks on a semi

starvation diet and then 12 weeks on a

restricted refeeding diet and then 8

weeks they can pretty much eat on

anything they want and the results were

similar to the experiments on mice where

you’re forcing the machine to conserve

energy uh as it’s trying to uh deal with

this starvation and found that the

metabolism was suppressed by like

15.5% but they had rebound hunger they

regained the weight quickly and some had

a higher level of weight gain than

others beyond the original starting

weight so now what about intermittent

fasting okay how does that compare with

calorie restriction well when you lower

calories uh the person usually has more

hungry and they have more cravings when

you do intermittent fasting correctly

you’re less hungry and you don’t have

the cravings and when we’re talking

about intermittent fasting I mean the

problem is there’s so many different

types of intermittent fasting but the

bottom line is that if you do intermid

fasting without restricting the calories

you’re going on a period where you’re

eating nothing for a while versus just

going on a period where you’re eating

lower amounts of calories and there’s

some very unique benefits to just doing

intermittent fasting and not doing

calorie restrictive type programs so out

of the 27 trials that I looked at 18

were randomized control trials and

pretty much in all the studies they all

lose weight there were no serious

Adverse Events most of the weight which

was lost was actual fat loss most of the

people lost weight in the midsection

five the studies which included not just

obesity but also diabetes had

improvements in blood sugars now I will

say that some of the studies involving

calorie restriction uh did not show

negative effects okay because again

there’s variables with that as well and

I think it has to do with what type of

calories you’re consuming and if you

have enough nutrients with those

calories because when we talk about

calorie restriction it doesn’t

necessarily Define the quality of those

calories which make sense from Pure

logic is that if you’re consuming um

less nutrients you’re going to create

more negative effects with you know

health and body function but what if you

did calorie restriction with all the

nutrients

okay I’d like to see that study probably

show a lot better results but regarding

intermittent fasting okay periods of

time where you’re not eating and then

you’re eating um I always recommend with

that doing the healthy version of the

ketogenic diet so we don’t create

imbalances in the body because one of

the problems with calorie restrictive

diets as well as inin fasting is are you

getting enough requirements in your

fatty acids or your amino acids if you

are you’re going to have a lot less

problems but here’s the big thing about

intermittent fasting that’s different

than calorie restrictive diets and I’m

speaking in a generality when you do

intermittent fasting you adapt your body

to running on ketones which is basically

a situation where you’re burning your

own fat so even though you might be

indirectly reducing the amount of

calories by eating less the meals

because you’re going from three meals to

two meals or even one meal it’s hard to

eat all those calories in one meal what

you have to realize is a portion of that

fuel that you get in those dietary

calories is not coming from the diet a

portion of that fuel is coming from the

person’s own fat fuel whereas if you do

calorie restriction without going on low

carb that could easily be a situation

where you you’re not able to tap into

your own fat you’re tapping into your

own muscle because your carbs are too

high and your insulin’s too high in the

presence of insulin you can’t tap into

the fat so if you were to do a low

calorie diet I would highly recommend

you go low carb you have to also look at

how much of your own fat is being

mobilized and just so you know there are

are nutrients in your own fat that are

stored that then are released like even

vitamin D anything fat soluble like the

fat soluble vitamins can be released

into the system to provide for more

nutrition as well as energy fuel but I

don’t even look at the combination

of the healthy version of the ketogenic

diet within a minute fasting as a diet

because you can easily do this as a

long-term lifestyle change where it

doesn’t even feel like a diet there’s a

lot of flexibility with the types of

food that you’re eating but the main

thing is you’re not hungry going into it

you don’t crave anything which makes it

very sustainable and it even helps your

sympathetic nervous system so you have

less stress and another big thing that

it will help you with is there’s

something called a set point which is

kind of a a very comfortable weight that

your body tends to settle in that you

can’t seem to go below it likes to

gravitate into that range let’s say for

example it’s I don’t know 1 170 or 165

or 180 whatever right that’s where

you’re at and you just can’t seem to get

below it you might lose weight but you

always kind of hit this Plateau they

call it there’s some interesting data

that relates to the amount of insulin

that you have in your bloodstream and

that set point so this relates to

something called insulin resistance so

if you have insulin resistance chances

are you have greater amounts of fasting

insulin insulin is a fat storing hormone

and if you have diabetes for example or

some people that are overweight that

aren’t eating healthily they usually

have a higher fasting insulin right

which is rarely tested that can be the

thing that is controlling your set point

and not allowing you to go lower and I

think the set point does relate to this

very efficient metabolism adaptation a

problem and when you’re in ketosis by

the way initially at least your body

Wast a lot of fuel you’re peeing out

ketones you’re breathing out ketones

those are chunks of fat your body is

wasting it’s less efficient with the

fuel and also in the little mitochondria

the factories that make energy you’re

producing more energy from those ketones

I also want to mention this other new uh

diet out there it’s called the metabolic

confusion diet what is that it’s not

necessarily um a calorie restrictive

diet as much as you’re going on a low

calorie diet you are lowering your

calories to a certain degree maybe 1,700

but usually it’s not really really low

maybe it might go down to 1,200 but

you’re doing that for a few days okay

and then you’re actually increasing the

calories higher so you might be in like

4 days of 1,700 calories right and then

you go on 3 days of

2700 calories that’s called the

metabolic confusion diet now what’s

interesting about that diet and just

from the research that I saw there’s

doesn’t seem to be the same bad effects

as a low calorie diet it doesn’t seem to

slow down your metabolism and people

like it because it’s more flexible it’s

not as restrictive so some people kind

of do this for the whole week they go on

a l lower calorie but then in the

weekends they kind of do what they want

now for some people that may work I mean

it’s a step up and if if you’re starting

out and you look at the ketogenic diet

and this inent fasting is being very

difficult and you can’t do it why don’t

you try the metabolic confusion diet and

it’s not intermittent fasting but the

problem is that there’s not a lot of

long-term data to know if it does

eventually cause your metabolism to be

um downgraded but at the very least I

think it’s not restricting nutrients you

won’t end up with a nutrient deficiency

and it’s probably enough calories where

it doesn’t send signals to your brain to

slow down the metabolism and maybe you

do that for a while until the point

where you can graduate into the healthy

version of the ketogenic diet with

intermittent fasting or even one of

those two and the big thing I want you

to get out of this video is that it’s

not that you have a slow metabolism you

have an enhanced metabolic efficiency

and once you get the right problem then

you can come up with the right solution

so if you really want the what I think

is the best solution for this I would

recommend learning how to do the basic

Keto Plan from this video right here

check it

out