Videos, Weight loss advice

Study: Lose Weight While Overeating?! Processed vs Unprocessed Foods and CICO (Calories in Calories out)

Hey guys! Sorry I haven’t posted in the last week, I was on vacation and am playing catch up 🙂

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Today I have a video for you where I go over a recent study on how eating processed versus unprocessed foods affects how much you eat, your weight gain vs loss, your hunger hormones, your satiety and satisfaction level, etc.

This study is a really nice one because they actually had people eat an unprocessed food diet for 2 weeks, then switch to a processed food diet for 2 weeks (or vice versa), so everyone tried both diets. The researchers measured exactly what they ate, and looked at how a bunch of macro and micronutrients, and other diet & eating measures, predicted differences in eating amounts & weight gain vs loss between the two diets.

The coolest part to me is that this is a particularly good example of how the typical “calories in versus calories out” view of weight loss and gain just does NOT apply a lot of the time. Specifically, the unprocessed diet led people to lose weight despite eating more calories than they burned, and there are differences between the processed and unprocessed diets’ weight loss vs gain that can’t be explained by the differences in calories.

See the video for the details and more fun & crazy findings!

Study link: https://www.sciencedirect.com/science/article/pii/S1550413119302487

Intuitive Eating, Videos, Weight loss advice

10 Tips to Stop Overeating When You’re Bored

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Hey friends! Today I have a video (& post) for you with 10 tips on how to stop overeating or binge eating out of boredom! Boredom eating is an important habit to kick whether you’re looking to learn to eat intuitively, or looking to lose weight.

Today I’m wearing my psychologist hat: I do have my master’s degree in psychology (cognitive neuroscience emphasis) after all! Some of these tips will address the eating side of the issue, and others will focus more on solving the boredom side.

I go over all these points in detail and with concrete examples in the video, but here’s the list:

  1. Figure out if you’re eating from actual boredom, or if it’s really hunger! (Try the broccoli test)
  2. Exercise: the hormones suppress your appetite!
  3. Meditation: turn boredom into something that’s good for you physically & mentally
  4. Mindful eating
  5. Visualization
  6. Plan something exciting
  7. Find something else that’s mostly mindless to occupy yourself, especially your hands
  8. Find an activity that’s rewarding in a way that replaces the reward from food
  9. Channel your food-related thoughts into cooking something healthy!
  10. Find & solve the root cause of your boredom, like stress, depression, dissatisfaction with life circumstances, etc.

Hope some of those can help you! 🙂

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Videos

Study: Overeating sugar doesn’t make you gain weight? | How high carb vegans lose weight on 3000+ calories

Happy Saturday! Today I have a video for you where I go over a scientific study on what happens when people overeat sugar. Specifically, how much sugar you can turn into fat (through de novo lipogenesis), and whether sugar makes you fat.

Study summary

This study compares lean and obese participants in terms of their de novo lipogenesis (DNL), which is the process of converting carbohydrates into fats in the body. The researchers fed people 3 diets for 4 days each: a control diet to maintain their weight, and two overfeeding diets. The participant were in a calorimeter room during these diets to measure exactly what they burned off, and their activity and rest was controlled. The control diet was a pretty normal, Western-style diet: about 50% carbs, 40% fat, and 10% protein.

In both overfeeding diets, they were overfed by 50%, half of which was fat (butter and oil added to meals), and half of which was sugar (sugary drinks). In one overfeeding diet, they were overfed with sugar in the form of glucose, and in the other diet, they were overfed sugar in the form of sucrose. There were no differences in the outcomes by the type of sugar, so I don’t talk about that in the video.

The researchers looked at what happened to the sugar especially: how much of it they burned off, how much of it they turned into fat, and how much it contributed to body fat gain. They also looked at whether fat or sugar leads to more increases in DNL, how the overfeeding diets affected insulin and blood sugar, and more. I spend most of the video going over the results, and what they mean for you!

Here’s a link to the study: https://academic.oup.com/ajcn/article/74/6/737/4737416

Extra science notes

Here are some notes on parts that I cut out of the video, since they’re more for people specifically interested in science!:

  • The effect of increased energy expenditure with the overfeeding diets wasn’t statistically significant, but there was a consistent increase in all 4 overfeeding groups (lean and obese, sucrose and glucose). Given the small number of subjects, it is likely this effect would be significant if more subjects were included. There are also other studies finding this increase in metabolism with increased food intake, which I plan to make another video on too! (e.g., https://www.nature.com/articles/ijo2012202)
  • Fat balance and carbohydrate balance each explained 43% of the variance in DNL. Therefore, it appears that overeating generally rather than solely carbohydrate intake may be responsible for increasing DNL.
  • The numbers on the plot are in kilojoules, which is a standard scientific unit for energy. For the video, I converted it to calories to make it more applicable. If you look at the paper yourself, note that many of the numbers are in kJ (or grams, for macronutrient balances) per 96 hours.
  • The paper was funded by sugar interests, which would be a big problem if it were the only paper showing low rates of DNL like this, or if their main goal was to show how low DNL is. Luckily, there are many other studies showing similarly low rates of DNL, but I chose this one as the example for this video because it was a nice method, published in a top nutrition journal, and made the numbers available. The main goal of this study (aka what the sugar industry wanted) was actually to test the differences between sucrose and glucose in DNL–they found no effect. Also, they focused more on how DNL doubled than how low it was, suggesting their goal wasn’t to push a low-DNL sugar agenda.
  • Here is another paper reaching the same conclusions, from Berkeley and not funded by the sugar industry: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC185982/

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Videos

Scientific Studies: Losing Weight Releases Toxins in your Blood + 6 Ways to Reduce your Pesticide Levels

Happy Monday! Today I have a video for you where I go over scientific studies on toxins: how weight loss actually raises the amount of toxins (especially pesticides) in your blood, what those toxins can do to your body and what types of symptoms they cause, and 6 science-based steps you can take to lower your pesticide levels.

Some of the symptoms & diseases that pesticides could cause:

  • Hormone imbalance (can cause endometriosis, painful periods, acne, PCOS), birth defects & infertility
  • Inflammation (can cause eczema, headaches, fatigue, indigestion, etc.)
  • Cancer
  • Brain fog & neuron loss
  • Hyperthyroidism and hypothyroidism
  • Autism
  • ADHD
  • Diabetes
  • Asthma

See the video for how you can lower your toxin levels, based on science.

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Weight loss & elimination study links:

Health study links:

 

Want to help me do more of this kind of research for you? I would really appreciate your support on Patreon!

Starch Solution, Videos

I’M NOT HIGH CARB LOW FAT ANYMORE? | Weight loss progress pics & advice

I’m back in action, with a diet update for you! In the video, I show you my weight loss from a high carb diet (starch solution) versus my new diet. Plus, what my new diet is & why I LOVED being high carb but it isn’t my current way of eating.

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