Ask the Dietitian Are Macros Important To Lose Weight

 

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VEGAN BODYBUILDER & NUTRITIONIST’S SUPER HEALTHY DIET **MACROS REVIEWED**

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My #1 WEIGHT LOSS Question I Get Asked | How To Calculate Your Macros

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Accelerate Fat Loss by Tweaking Your Macros

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The BEST Macro Ratio for Fat Loss | Macro Percentages for Optimal Weight Loss

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VEGAN BODYBUILDER & NUTRITIONIST’S SUPER HEALTHY DIET **MACROS REVIEWED**

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Video taken from the channel: Medicine Deconstructed with Cedric Jamie Rutland MD


 

Dietitian What I Eat For Health Weight Loss Macros Included

Video taken from the channel: Kara Corey Fit Life


 

Accelerate Fat Loss by Tweaking Your Macros

Video taken from the channel: Dr. Becky Gillaspy


can tracking macros help with weight loss? In general, people who count macros tend to eat fewer carbohydrates, with an emphasis on protein. By setting a goal for exactly how many grams of protein, carbohydrates and fat you consume each day, you’re setting yourself up for better weight-loss.

Focusing on macros promotes a more balanced diet by forcing us to take a hard look at the foods we are eating. The bottom line is to view your diet from a broader perspective that considers the nutritional benefits of different options and not only their calorie count!And if weight loss is your goal, counting macros has one major benefit: People following a macro diet tend to eat a little more protein than the average eater. Macronutrients are an essential part of a healthy diet.

They’re the building blocks of the diet and provide energy. Learn about macronutrients, why they enhance your health, and how they can aid. It’s not the 1980’s anymore, so don’t buy into the nutrition myth that fat is bad for you.

Instead, fat will play an important role in helping you to build more lean muscle and is a great way of reaping more results from your hard work in the gym because it will regulate the release of testosterone a key player in muscle protein synthesis. 3. Counting Macros for Weight-Loss I f you’re counting macros for weight loss, you’ll want to make sure you’re counting macros in such a way that you’re also cutting calories.

Try this range of macro ratio for weight loss: 10-30% carbs, 40-50% protein, 30-40% fat. The bottom line: Counting macros can be a good weight-loss move for those who don’t vibe well with eating plans that involve restricting your foods, like keto. Some individuals may be able to eat more total macros or energy on a weight loss diet while other individuals may need less carbs, more fats, more protein, etc. As you can see, macronutrient intake is very individualistic.

If you do not know where to start, that is ok. Your macronutrient ratio doesn’t directly influence weight loss. The acceptable macronutrient distribution ranges (AMDR) are 45–65% of your daily calories from carbs, 20–35% from fats and 10–35%.

Ask the Dietitian® is a website with weight, calorie, meal planning calculator tools and frequently asked questions (FAQs) on over 100 nutrition topics. Ask the Dietitian® has been online since July 1995 providing research based nutrition advice for consumers.

List of related literature:

The current National Institutes of Health (NIH) guidelines recommend a decrease in caloric intake of 500 Calories (kilocalories) per day for overweight and moderately obese persons (BMI >25 but <35 kg/m2) to achieve a weight loss of approximately 1 pound each week.

“Guyton and Hall Textbook of Medical Physiology E-Book” by John E. Hall, Michael E. Hall
from Guyton and Hall Textbook of Medical Physiology E-Book
by John E. Hall, Michael E. Hall
Elsevier Health Sciences, 2020

However, these books should be approached with some caution, since the 1,000-kcal (women) and 1,200-kcal (men) diets do not take individual needs for weight loss into account.

“Handbook of Obesity Treatment” by Thomas A. Wadden, Albert J. Stunkard
from Handbook of Obesity Treatment
by Thomas A. Wadden, Albert J. Stunkard
Guilford Publications, 2004

More than one dietitian may read the book and copy these forms.

“Medical Nutrition and Disease: A Case-Based Approach” by Lisa Hark, Darwin Deen, Gail Morrison
from Medical Nutrition and Disease: A Case-Based Approach
by Lisa Hark, Darwin Deen, Gail Morrison
Wiley, 2014

The dietitian can provide specialized information and ongoing support for weight loss.

“Nursing Care Plans E-Book: Nursing Diagnosis and Intervention” by Meg Gulanick, Judith L. Myers
from Nursing Care Plans E-Book: Nursing Diagnosis and Intervention
by Meg Gulanick, Judith L. Myers
Elsevier Health Sciences, 2013

They are the ones who can reduce their total calorie intake to 1,000 calories or less per day and not lose any weight or may even gain weight.

“The Coconut Ketogenic Diet: Supercharge Your Metabolism, Revitalize Thyroid Function, and Lose Excess Weight” by Bruce Fife
from The Coconut Ketogenic Diet: Supercharge Your Metabolism, Revitalize Thyroid Function, and Lose Excess Weight
by Bruce Fife
Piccadilly Books, Limited, 2017

NICE (2014) recommends a diet containing 600 kilocalories a day less than the person needs to stay the same weight, or a diet that reduces energy intake by lowering the fat content, in combination with expert support and intensive follow-up, for sustainable weight loss.

“Alexander's Nursing Practice E-Book: Hospital and Home” by Ian Peate
from Alexander’s Nursing Practice E-Book: Hospital and Home
by Ian Peate
Elsevier Health Sciences, 2019

B. The ACG recommends a referral to a registered dietitian in order to receive a thorough nutritional assessment and education on a gluten­free diet.

“Family Practice Guidelines, Third Edition” by Jill C. Cash, Cheryl A. Glass
from Family Practice Guidelines, Third Edition
by Jill C. Cash, Cheryl A. Glass
Springer Publishing Company, 2014

Even with severe obesity, calorie restriction should be moderate, aiming for weight loss of 0.5 kg/week, while ensuring adequate protein (0.8–1 g/kg/day).

“IAP Textbook of Pediatrics” by A Parthasarathy, PSN Menon, MKC Nair
from IAP Textbook of Pediatrics
by A Parthasarathy, PSN Menon, MKC Nair
Jaypee Brothers,Medical Publishers Pvt. Limited, 2019

The Manual is also an excellent source of information for other health professionals and demonstrates the expertise of the dietitian.

“Manual of Dietetic Practice” by Briony Thomas, Jacki Bishop
from Manual of Dietetic Practice
by Briony Thomas, Jacki Bishop
Wiley, 2013

Clinicians should ask about current dietary patterns, including a restrictive pattern ofeating (e.g.,fasting, meal-skipping, calorie restriction, or evidence ofrestricting intake ofspecific foods) and overeating (e.g., binge-eating, grazing, or nighteating).

“Massachusetts General Hospital Comprehensive Clinical Psychiatry” by Theodore A. Stern, Jerrold F. Rosenbaum, Maurizio Fava, Joseph Biederman, Scott L. Rauch
from Massachusetts General Hospital Comprehensive Clinical Psychiatry
by Theodore A. Stern, Jerrold F. Rosenbaum, et. al.
Elsevier Health Sciences, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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166 comments

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  • I’ve been going keto since the end of summer. And while I do like the result’s I’ve been getting, this February I’m gonna go vegan. And I find this video very informative.

  • I have recently found your videos. Thank you so much for taking your time and making these videos in such an easy to understand way. I will continue watching them to learn more. If you follow low carb and get to your desired weight, what do the percentages look like then?

  • My boyfriend always makes fun of me with how much I eat and frequency…and the tracking and weighing of the food but I’m like “who’s making the gains here?”

  • Well I just eat when I am hungry and never have any issue with weight. I mean you should throw in levels of metabolism your body has cause if you have a low metabolism all those numbers might not quite add up.

  • Love the editing and angles in this video!! I think having background music next time would really make the video come together. Helps a lot with those awkward silences too lol. Love you!!

  • GOD BLESS YOU DOCTOR! u got a talent explaining things for easy grasp. I hope u also have another channel to help med students in understanding complicated concepts like biochem, physio, pharma, etc. God bless

  • Can you do coconut butter instead of butter/Mct oil? I don’t do dairy and I’ve tried Mct oil and it goes right through me, I do have gut issues. But I seem to do okay with coconut butter.

  • Kara you are phenomenal and I benefit hugely from all your vlogs especially your full day of eating. I hope you look past the negative comments because you are so uniquely real and honest and I appreciate that so much!!

  • I’m curious over protein powders… it’s a processed food, it’s not natural. Are there studies out there concerning it? Could a whole/plant based food be used instead? I appreciate your videos, great personality. ��

  • Thank you. I find it it hard to find some of the things in the video since I live in India. Stuff like almond milk maybe costly for me for daily use. So I’ll see what I can do.

  • Ive previously been on a no white diet for three months and lost 25 lbs and Id like to try keto now. Do you think my previous diet would make it hard in any way to get into ketosis?

  • Hi I’ve been watching your videos. I under stand alot of the information. I just want to know what’s the difference between low carb diet and ketogenic and Atkins I can’t get the difference. I lost 8lbs this week just cutting back but I want to lose 15 lbs to reach my goal. Please help.

  • I use half an avacado instead of mayo + Frank’s hot sauce all smashed up it still makes that creamy texture you would expect (looks gross but the flavors are there!) and also a fan of the crunch combo so I use rice cakes as a open faced sandwich or celery to scoop and eat!

  • Great advice, Becky. I especially love what you said about the carbs coming from non starchy veggies. Thanks also for not being a fat phob… I’m becoming more and more aware of how important they are.

  • These seem like good ratios to get someone onto these diets. But I wonder if after someone is successfully executing one of these diets (i.e. steady weight loss over several weeks), would you then consider decreasing fat grams while maintaining protein and carb grams at the same level to accelerate the success? I’m thinking more about keto as that is what I have been doing. In my thinking, after acclimating my body to burning ketones, why not let the fat be supplied from body fat?

  • This MIFFLIN calculation was not clear. Are we supposed to calculate each line equation separately, then add the results of all 3? Or am I supposed to add 6.25 to the result in line one?

  • This is great but how do u know how many calories you should have in a day? This is where I have trouble. I do Intermittent fasting everyday and do not count calories. So I’m having a hard time trying to figure out my Macros to make sure I stay low carb and high fat.

  • Lacey… love your channel. I have a lot of problems with your links. Anyone else have these issues? Can you check those or have a friend check those from their phone? For instance.. trying to follow link for mason jars and keep getting error message

  • When urine takes the color of food like beets it’s called beeturia and it’s a conditioned that means you cannot process or absorb through your kidneys or something like that it’s something to look into as it could be a sign of anemia.

  • Finally I understand how to break down my marcos. Thank you so much! I am so glad I found you! I have watched many of your videos, and you have helped me with my PCOS as well. Looking forward to your next video!

  • Well explained, clear and easy…Thanks dr……happy You are back with a new video…..Please The next…..We are all������������

  • Hi
    I’m studying diet n nutrition. This is great…
    What is the program you used to get the macro micro?
    Also I can’t have nuts or seeds, any alternatives?

  • I mix equal amounts of mayo and miracle whip for tuna fish, egg salad, Mac salad, and potato salad! Try it! Not too heavy tasting from mayo, and not too sweet from the miracle whip.

  • Click here In order to gain more muscle, there are only two things to consider: training and a good diet. Thankfully, we have NextLevelDiet that provides both training and diet plan. Try not to visit their website. Trust me, you can’t.

  • Yo! What app or program is this diet tracker…?
    Please and thank you.
    Great video, yeeeww

    Edit. All g, 10.36mins in and I’ve heard it.

  • Really good quality video, BUT, I think the vlog styles are more inviting. I feel like it’s more personal, like we’re hanging out! Lol

  • The beet chips:D omg yesss learned that lesson the hard way hahahaha Also this style of editing I like! Feels like were with you <3

  • LOVE your videos Kora! Always reminding me to eat more veggies and showing how to incorporate them in a simple and delicious way. Keep doing you girl! ��

  • Wait, you only require 97g of protein and you still gaining!?�� i thought 145lbs would need about 130-145g of protein to grow… mind explaining on this����?

  • Well explained, clear and easy…Thanks dr……happy You are back with a new video…..Please The next…..We are all������������

  • I’m 53, 5’6, 220lbs. You said you are 150lbs?! When I was running 8 miles a day my lowest weight was 176lbs. How do I know if 150lbs is too light? I have a VERY physical job. I finish drywall which is like aerobics with weights attached to you. I’ve logged and done other very physical jobs and nothing comes close to the physical stress and energy expenditure of this job in my experience. How on earth do I calculate calorie needs with this job, age and my natural thickness?

    Ideally, I’d like to be at your weight as my job would be easier on my joints and feet.

    I just found your channel and subscribed… I’ll binge watch all that I can, but I hope you can at least point me to a video of yours that addresses some of my questions.
    Thanks! Great content btw!

  • where are those vegans out there that say you dont have to count calories on a vegan or raw vegan diet? Derek just proved that you still have to count calories and cannot use being vegan as an excuse to pig out. As a vegan myself you still have to count calories if you want to improve your body composition

  • Really good quality video, BUT, I think the vlog styles are more inviting. I feel like it’s more personal, like we’re hanging out! Lol

  • Do you have a video that explains how you keep your carbs so high and protein relatively low and manage to avoid getting fat and lose muscle mass?

  • You’re my favorite and I look forward to your videos every Monday morning. To extend the life of your pitas, store them in the fridge! ��

  • You’re my favorite and I look forward to your videos every Monday morning. To extend the life of your pitas, store them in the fridge! ��

  • Is it okay to get over more than RDI vitamins? Cause i google it and says it has side effects to take more than vitamins requirement. Please reply:(

  • Even though I’ve heard this explained in various ways over and over by others, for some reason your explanation really sank in to my brain. You make it so simple to understand! Thanks so much, glad I found your channel.

  • You’re the betht Derek! �� I love every video you’ve made and all the content and knowledge is like no other on YouTube!! Aloha nui from Oahu, Hawaii!

  • Love your style!!! Have you considered using pictures, models or even white board notes? I think a little bit of visual aid would go a long ways.

  • Can you do coconut butter instead of butter/Mct oil? I don’t do dairy and I’ve tried Mct oil and it goes right through me, I do have gut issues. But I seem to do okay with coconut butter.

  • this is the best healthy food porn EVER. I feel like it should be behind a pay wall.�� Totally trying that sweet meat concoction with the chips as a treat next weekend.����

  • Im bored of calculating calories intake and BMI. NextLevelDiet website does it for FREE. They also provide personalized training plan and diet plan with amazing recipes

  • Did you hear about NextLevelDiet? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

  • Love your style!!! Have you considered using pictures, models or even white board notes? I think a little bit of visual aid would go a long ways.

  • Yes the judging with food is so true! In prep, in off season, normal eating, intuitive, or even recovery eating-don’t pick on people because no one knows what place they are in or their purpose behind what they’re doing. Be kind and promote all the good things �� very well said!

  • I can’t hear any sound on this video unless I turn the volume way up and even then it’s hard to hear Dr. Becky. Is anyone else experiencing this? it’s not happening on any of her other videos that I play.

  • This MIFFLIN calculation was not clear. Are we supposed to calculate each line equation separately, then add the results of all 3? Or am I supposed to add 6.25 to the result in line one?

  • 70% from fats what does that do to cholesterol levels, arterial health and inflammation all of which results in heart disease.

  • 25 percent of 1200 calories is 300 calories. Does that equal 75 carbs? Can i just count 300 calories and stop or do I have to count carbs too? Thanks

  • Holy smokes. I only allow myself 1200 calories a day and I can’t seem to lose weight. I’m 5’5”, 50 years old and 135lbs. According this this equation, I should be able to eat 1,476 to maintain.

  • Ok…. I just did the calculations. I’m thinking my calculating is way off as it gave me a TDEE of 2,491.92!
    If I understood you, that is the number of calories my body burns in a normal day. Correct?
    That seems incredibly high as I’m over 300#’s and can’t move around much with my disability.

  • I have recently found your videos. Thank you so much for taking your time and making these videos in such an easy to understand way. I will continue watching them to learn more. If you follow low carb and get to your desired weight, what do the percentages look like then?

  • Hi
    I’m studying diet n nutrition. This is great…
    What is the program you used to get the macro micro?
    Also I can’t have nuts or seeds, any alternatives?

  • IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK NEXTLEVELDIET. They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.

  • Do you have a video that explains how you keep your carbs so high and protein relatively low and manage to avoid getting fat and lose muscle mass?

  • Kara..I’m confused..how does one eat only one baby bok choy? I must eat all the bok choy…because they are so tasty. Beets not so much. They taste like dirt to my taste buds no matter the preparation.

  • Hey there Derick and Crystal��…thank you for all the great videos you send out!! So much information!! I was wondering if you could number your videos so it would be easier to reference back to?? Thank you for all that you share with the world to learn!!

  • Thank you:) note: wheat germ has a lot of vit E, nice for adding to smoothies. This is in case you do not use too much oils as I do, vit E is kinda hard to make:)
    .. and I agree, so is calcium 😉 Tofu rules here, besides the greens

  • In other words mind your business beotches just love you Kara u empower me so keep the full day of eating coming! I’m digging the beet chips and tuna, ok. Positivity! ��

  • Love the editing and angles in this video!! I think having background music next time would really make the video come together. Helps a lot with those awkward silences too lol. Love you!!

  • Great video! What is your pre meal workout? Also what pre workout drink would you recommend? I’m a tall ectomorph who gets very hungry if I go to the gym without eating. I almost feel very lethargic. Just curious what you eat before or recommend and also if you recommend a pre workout drink?

    Thank you in advance!

  • Hi Doc, So Glad to have you back. Always a pleasure to hear your articulate explanations. Would like to hear more from you on Intermittent Fasting.

  • Hello, my name is James Matthews and I am the admin of a new group page called Good Vegan & Vegetarian Recipes From All Over The Word. This is a group for those that are interested in a primarily plant-based diet and are looking for great healthy information related to whole-foods, plant-based diet and living. A whole-foods, plant-based diet is a way of eating that celebrates plant foods and cuts out unhealthy items like added sugars and refined grains. Plant-based diets have been linked to a number of health benefits, including reducing your risk of heart disease, certain cancers, obesity, diabetes and cognitive decline.

    I wanted to create a group page where people could get excited about plant-based food and a healthier lifestyle. A place where we can inspire one another to achieved goals and a group where we can share photos, recipes and information with other fellow plant-based people.

    This group will offer products, websites and services to help us live a healthier lifestyle. Feel free to share recipes, pictures, ask questions and more! I would like this page to stay on the topics of vegan, vegetarian and plant-based Whole Foods. Feel free to tweak recipes if you are gluten free, oil free, etc. and ENJOY!

    https://www.facebook.com/groups/172559164150497/?ref=share

  • Wait, you only require 97g of protein and you still gaining!?�� i thought 145lbs would need about 130-145g of protein to grow… mind explaining on this����?

  • I’m trying to find the part where you mentioned the website what helps you out with your calorie intake. Can you tell me what it is again.

  • I’m trying to find the part where you mentioned the website what helps you out with your calorie intake. Can you tell me what it is again.

  • where are those vegans out there that say you dont have to count calories on a vegan or raw vegan diet? Derek just proved that you still have to count calories and cannot use being vegan as an excuse to pig out. As a vegan myself you still have to count calories if you want to improve your body composition

  • I’ve been going keto since the end of summer. And while I do like the result’s I’ve been getting, this February I’m gonna go vegan. And I find this video very informative.

  • Died when you were talking about the beet chips!! LOL!!! Thats why I love you and your videos!! “What the f_ did i start my period??? Oh it’s the beet chips!!!!” BWAHAHAHAHAHAAAA!!!!

  • This was the best breakdown video I have ever seen. As someone who follows a plant based diet it is nice to see someone who knows way more than me thrive on it!

  • In other words mind your business beotches just love you Kara u empower me so keep the full day of eating coming! I’m digging the beet chips and tuna, ok. Positivity! ��

  • I cut my carbs down ate more healthy fats more energy better recovery from exercise moderate protein one week two weeks three weeks four weeks less 10 pounds wow feeling great onto second month

  • Calculating and understanding my macros has been vital to my weight loss success, and I encourage you to calculate your own macros to reach your goals, whether it’s to lose, maintain, or gain weight. If you’d like me to calculate your macros for you, come join us at 30 Day Healthy and upgrade to the custom macro calculation at https://www.asweetpeachef.com/30dayhealthy/ xoxo! Feel free to share your macro findings below!:)

  • I really would like to start exercising more and working out. I wonder how I will change if I do. I’m the same height and weight as you but I don’t work out at all and I don’t look anywhere near as muscular as you. But I’m not overweight. So I’m kind of confused LOL. If I do start working out though I will be sure to watch more of your videos for inspiration and information:-) I figure out how to get started correctly and motivationally….

  • Whenever I try to use cronometer it drives me nuts because the nutrients it comes up with for the foods is not consistent with other sources Or even the packaging of the actual food. So it seems totally useless and way off. Or am I wrong? Do you cross reference to make sure the amount of nutrients are correct?

  • I’m not vegan but this def proves we don’t need as much protein ad all the magazine’s and articles and bro’s say. I was very curious on ur protein intake. Tryin to transition to at least one VEGAN meal a day

  • I’m 53, 5’6, 220lbs. You said you are 150lbs?! When I was running 8 miles a day my lowest weight was 176lbs. How do I know if 150lbs is too light? I have a VERY physical job. I finish drywall which is like aerobics with weights attached to you. I’ve logged and done other very physical jobs and nothing comes close to the physical stress and energy expenditure of this job in my experience. How on earth do I calculate calorie needs with this job, age and my natural thickness?

    Ideally, I’d like to be at your weight as my job would be easier on my joints and feet.

    I just found your channel and subscribed… I’ll binge watch all that I can, but I hope you can at least point me to a video of yours that addresses some of my questions.
    Thanks! Great content btw!

  • I think the new video set up is pretty cool!! I also appreciate the switch to the doggo ���� great food ideas as well will deffo be trying tuna and chips!!

  • all those intrusive pop-ups of your own products that are completely irrelevant to what you’re talking about successfully made me stop watching your video, nice job

  • Hey there Derick and Crystal��…thank you for all the great videos you send out!! So much information!! I was wondering if you could number your videos so it would be easier to reference back to?? Thank you for all that you share with the world to learn!!

  • I cut my carbs down ate more healthy fats more energy better recovery from exercise moderate protein one week two weeks three weeks four weeks less 10 pounds wow feeling great onto second month

  • Good and helpful info! The problem for most is they don’t understand total carbs vs net carbs which is total carbs minus fiber equals net carbs.

  • I follow the doctors that advocate whole food plant based lifestyle. They say that the intramyocellular cellular lipids and the fats in your bloodstream causes insulin resistance. To me it makes sense that your muscle cells tell the insulin they already have enough energy (fats) and don’t need anymore. Hence blood sugar remains high and pancreas secretes more insulin.

    I used to have trouble loosing weight until I switched over to a whole food plant based lifestyle. I eat all sorts of starchy wholesome carbs: potatoes, yams, beans, rice, etc and have lost forty pounds in twenty two months. I have found that it’s a lifestyle I can sustain indefinitely.

    I am curious if a study has been done comparing blood sugar levels of individuals with similar hb1ac, divided into two groups, one group having consumed wholesome carbs laden with fats such as butter, oils, lard, and other group having consumed only wholesome carbs, and both having consumed same amount of calories?

    Should a fat adapted person be confined to more calories from fat and never be able to consume baked potatoes and salsa on regular basis anymore?

  • Good and helpful info! The problem for most is they don’t understand total carbs vs net carbs which is total carbs minus fiber equals net carbs.

  • Hi. Thank you for this video. I intermittent fast 16-20 hours a day but I’ve been struggling on “how” to eat in my eating window. I feel this may help! My question: are we counting NET carbs or counting the carbs as a whole number (not subtracting fiber).

  • You are so sweet and seem so nice, very useful advice, thanks. When you mentioned healthy fats, i.e., avocados, nuts, etc., you forgot about organic, unrefined, cold-pressed coconut oil which is what I take every day, along with nuts and avocados which I really enjoy too, but of course, not all 3 together, because I watch my calorie intake. I am 57, and weigh 99 pounds.

  • I can’t hear any sound on this video unless I turn the volume way up and even then it’s hard to hear Dr. Becky. Is anyone else experiencing this? it’s not happening on any of her other videos that I play.

  • Dude very informative and very awesome video! Been watching a few of your videos and they are all GREAT!

    Couple of things have jumped at me though and for a little background on my opinion, I am whole-foods, plant-based and with a focus on living a long and healthy life. In the process, I have discarded protein powders because they are processed with chemical solvents and high heat and are analogous to refined sugar from a food integrity stand-point (aka they aren’t whole foods). So curious how come you choose protein powders instead of say another serving of beans or high-protein green leafies such as brussel sprouts or collard greens.

    Another thing is that 200gs+ of sugar you ate in a single day. I know it is from whole foods and that is AWESOME! However, I understand that sugar activates PKA-RAS aging pathways regardless of source. This is according to Dr. Valter Longo, the leading world gerontologist, in this book The Longevity Diet. Not saying we should eliminate sugar because that is quite impractical, but with this knowledge, wouldn’t it make more sense to tone it down a bit? I personally try to eat no more than 80gs a day and find it pretty easy and satisfying to do.

    Hope to hear back from you!

  • Yes the judging with food is so true! In prep, in off season, normal eating, intuitive, or even recovery eating-don’t pick on people because no one knows what place they are in or their purpose behind what they’re doing. Be kind and promote all the good things �� very well said!

  • 70% from fats what does that do to cholesterol levels, arterial health and inflammation all of which results in heart disease.

  • Holy smokes. I only allow myself 1200 calories a day and I can’t seem to lose weight. I’m 5’5”, 50 years old and 135lbs. According this this equation, I should be able to eat 1,476 to maintain.

  • Hi I’ve been watching your videos. I under stand alot of the information. I just want to know what’s the difference between low carb diet and ketogenic and Atkins I can’t get the difference. I lost 8lbs this week just cutting back but I want to lose 15 lbs to reach my goal. Please help.

  • Finally I understand how to break down my marcos. Thank you so much! I am so glad I found you! I have watched many of your videos, and you have helped me with my PCOS as well. Looking forward to your next video!

  • This was really good, but I have a query: You got 95g protein right? But to build muscle don’t we need 2g /kg body weight? So if you weigh 80kg you’d need 160g protein right? Also, why was your transfats level so high?

  • Ugh Bruce Wayne is just soooooo sweet. I love his breed so much but my husband would probably die if i got one haha my 90lb great dane is already pushing it for him. My moto the bigger the dog, the more of them is there to love

  • Thank you. I find it it hard to find some of the things in the video since I live in India. Stuff like almond milk maybe costly for me for daily use. So I’ll see what I can do.

  • This is great but how do u know how many calories you should have in a day? This is where I have trouble. I do Intermittent fasting everyday and do not count calories. So I’m having a hard time trying to figure out my Macros to make sure I stay low carb and high fat.

  • This was really good, but I have a query: You got 95g protein right? But to build muscle don’t we need 2g /kg body weight? So if you weigh 80kg you’d need 160g protein right? Also, why was your transfats level so high?

  • Hi Doc, So Glad to have you back. Always a pleasure to hear your articulate explanations. Would like to hear more from you on Intermittent Fasting.

  • Thank you Dr. I’m an insulin resistant diabetic and I’m not on any diabetic meds because I’m controlling my blood sugar by diet alone. Would you please tell which fresh fruits are low in carbs and low on the glycemic index?

  • Thank you so much for this! I have switched to a more plant-based diet and I am trying to grow muscle but I was worried that I was not getting enough protein, now I know I’m actually doing well…Are you Canadian? I only noticed when you said “about” lol..Hello from Toronto:-)

  • I really would like to start exercising more and working out. I wonder how I will change if I do. I’m the same height and weight as you but I don’t work out at all and I don’t look anywhere near as muscular as you. But I’m not overweight. So I’m kind of confused LOL. If I do start working out though I will be sure to watch more of your videos for inspiration and information:-) I figure out how to get started correctly and motivationally….

  • I mix equal amounts of mayo and miracle whip for tuna fish, egg salad, Mac salad, and potato salad! Try it! Not too heavy tasting from mayo, and not too sweet from the miracle whip.

  • Don’t know if it’s the hair or makeup, but just wanted to say you have been looking especially amazing recently. Loving the veggie content!

  • Lacey… love your channel. I have a lot of problems with your links. Anyone else have these issues? Can you check those or have a friend check those from their phone? For instance.. trying to follow link for mason jars and keep getting error message

  • My boyfriend always makes fun of me with how much I eat and frequency…and the tracking and weighing of the food but I’m like “who’s making the gains here?”

  • Hi from Perth Australia Lacey, just came across your channel recently. Great content. This vid verrrry helpful, but I would like to know how do you arrive at the calorie deficit amount to know the total cals to eat in a day to lose the weight you want? I guess your tdee changes as you do lose but what cals do you start at? Thanks And will be watching more of your channel. Xx

  • When urine takes the color of food like beets it’s called beeturia and it’s a conditioned that means you cannot process or absorb through your kidneys or something like that it’s something to look into as it could be a sign of anemia.

  • Heating up Pam or any vegetable oil is an absolute no no! The elevated heat with any of these oils contribute to inflammation in your body… look it up. You would be much better off using Ghee, tallow, or even butter.

  • Died when you were talking about the beet chips!! LOL!!! Thats why I love you and your videos!! “What the f_ did i start my period??? Oh it’s the beet chips!!!!” BWAHAHAHAHAHAAAA!!!!

  • Thank you Dr. I’m an insulin resistant diabetic and I’m not on any diabetic meds because I’m controlling my blood sugar by diet alone. Would you please tell which fresh fruits are low in carbs and low on the glycemic index?

  • Kara you are phenomenal and I benefit hugely from all your vlogs especially your full day of eating. I hope you look past the negative comments because you are so uniquely real and honest and I appreciate that so much!!

  • Ive previously been on a no white diet for three months and lost 25 lbs and Id like to try keto now. Do you think my previous diet would make it hard in any way to get into ketosis?

  • I think the new video set up is pretty cool!! I also appreciate the switch to the doggo ���� great food ideas as well will deffo be trying tuna and chips!!

  • AH! I’m so glad you mentioned the little sweet meat thing. I’ve been putting miracle whip in my tuna for a few months now and have been bragging to everyone how titties it is. No one will try it though. I’m definitely going to time stamp this video and send out to all my haters. Thank you for coming to this Ted talk

  • AH! I’m so glad you mentioned the little sweet meat thing. I’ve been putting miracle whip in my tuna for a few months now and have been bragging to everyone how titties it is. No one will try it though. I’m definitely going to time stamp this video and send out to all my haters. Thank you for coming to this Ted talk

  • Ugh Bruce Wayne is just soooooo sweet. I love his breed so much but my husband would probably die if i got one haha my 90lb great dane is already pushing it for him. My moto the bigger the dog, the more of them is there to love

  • You are so beautiful Kara inside and out. I can’t imagine you feeling self-conscious about your body. I would die for a body like yours. I have a disability that keeps me out of the gym and when your fat ppl are so judgmental and all they do is stare. Anyway I’m trying to lose weight through my eating and you definitely give me ideas.

  • Heating up Pam or any vegetable oil is an absolute no no! The elevated heat with any of these oils contribute to inflammation in your body… look it up. You would be much better off using Ghee, tallow, or even butter.

  • I use half an avacado instead of mayo + Frank’s hot sauce all smashed up it still makes that creamy texture you would expect (looks gross but the flavors are there!) and also a fan of the crunch combo so I use rice cakes as a open faced sandwich or celery to scoop and eat!

  • The beet chips:D omg yesss learned that lesson the hard way hahahaha Also this style of editing I like! Feels like were with you <3

  • this is the best healthy food porn EVER. I feel like it should be behind a pay wall.�� Totally trying that sweet meat concoction with the chips as a treat next weekend.����

  • Saturated fat is the precursor to testosterone production in males and 54% of mothers milk is saturated fat Ansel keys back in the 50’s disregarded over 16 countries in his study they ate high fat diets his protein low carb will build the most muscles but you focus on lower protein levels which explains your small 145 pound size.

  • Did you hear about NextLevelDiet? These guys deserve a medal. Their customized training and diet plan helped me change my life. I can’t thank them enough

  • Great advice, Becky. I especially love what you said about the carbs coming from non starchy veggies. Thanks also for not being a fat phob… I’m becoming more and more aware of how important they are.

  • You are so sweet and seem so nice, very useful advice, thanks. When you mentioned healthy fats, i.e., avocados, nuts, etc., you forgot about organic, unrefined, cold-pressed coconut oil which is what I take every day, along with nuts and avocados which I really enjoy too, but of course, not all 3 together, because I watch my calorie intake. I am 57, and weigh 99 pounds.

  • I have now been on keto for 21 days now. Stuck to it rigidly, gone through the keto flue, completly given up all sugar, and carbs and not cheated in any way. I amazed myself at how strong I was and how easy I thought it was after thinking it would be so hard. I had no scales until last week,the 15th, jan and then weighed myself again this morning the 21st… I was down 1lb. I must admit this made me feel like… What’s the point in bothering? I know its great not eating sugar and it will be fantastic long term for my health but I expected better, considering I have given up so much that I used to eat before. I have to say I am devastated, and feel like its not working.

  • Could you please help clear up the confusion with protein please? I really don’t understand how much is needed? Everyone has something different to say ranging from 0.7g per lb to 2 g per lb which, are very different. I see that for this specific day you only ate under 100g of protein as a 145lb man. As a vegan, how do we reach the necessary amounts of protein without going overboard on carbs?

  • Hi from Perth Australia Lacey, just came across your channel recently. Great content. This vid verrrry helpful, but I would like to know how do you arrive at the calorie deficit amount to know the total cals to eat in a day to lose the weight you want? I guess your tdee changes as you do lose but what cals do you start at? Thanks And will be watching more of your channel. Xx

  • Dude very informative and very awesome video! Been watching a few of your videos and they are all GREAT!

    Couple of things have jumped at me though and for a little background on my opinion, I am whole-foods, plant-based and with a focus on living a long and healthy life. In the process, I have discarded protein powders because they are processed with chemical solvents and high heat and are analogous to refined sugar from a food integrity stand-point (aka they aren’t whole foods). So curious how come you choose protein powders instead of say another serving of beans or high-protein green leafies such as brussel sprouts or collard greens.

    Another thing is that 200gs+ of sugar you ate in a single day. I know it is from whole foods and that is AWESOME! However, I understand that sugar activates PKA-RAS aging pathways regardless of source. This is according to Dr. Valter Longo, the leading world gerontologist, in this book The Longevity Diet. Not saying we should eliminate sugar because that is quite impractical, but with this knowledge, wouldn’t it make more sense to tone it down a bit? I personally try to eat no more than 80gs a day and find it pretty easy and satisfying to do.

    Hope to hear back from you!

  • Even though I’ve heard this explained in various ways over and over by others, for some reason your explanation really sank in to my brain. You make it so simple to understand! Thanks so much, glad I found your channel.

  • Ok…. I just did the calculations. I’m thinking my calculating is way off as it gave me a TDEE of 2,491.92!
    If I understood you, that is the number of calories my body burns in a normal day. Correct?
    That seems incredibly high as I’m over 300#’s and can’t move around much with my disability.

  • Calculating and understanding my macros has been vital to my weight loss success, and I encourage you to calculate your own macros to reach your goals, whether it’s to lose, maintain, or gain weight. If you’d like me to calculate your macros for you, come join us at 30 Day Healthy and upgrade to the custom macro calculation at https://www.asweetpeachef.com/30dayhealthy/ xoxo! Feel free to share your macro findings below!:)

  • I’m curious over protein powders… it’s a processed food, it’s not natural. Are there studies out there concerning it? Could a whole/plant based food be used instead? I appreciate your videos, great personality. ��

  • Could you please help clear up the confusion with protein please? I really don’t understand how much is needed? Everyone has something different to say ranging from 0.7g per lb to 2 g per lb which, are very different. I see that for this specific day you only ate under 100g of protein as a 145lb man. As a vegan, how do we reach the necessary amounts of protein without going overboard on carbs?

  • You’re the betht Derek! �� I love every video you’ve made and all the content and knowledge is like no other on YouTube!! Aloha nui from Oahu, Hawaii!

  • I’m not vegan but this def proves we don’t need as much protein ad all the magazine’s and articles and bro’s say. I was very curious on ur protein intake. Tryin to transition to at least one VEGAN meal a day

  • I just wanted to have flat belly, so I tried fat loss plan from *Next Level Diet*. Guess what? I lost my beer belly in just 30 days. Now I want a six pack:D

  • Thank you:) note: wheat germ has a lot of vit E, nice for adding to smoothies. This is in case you do not use too much oils as I do, vit E is kinda hard to make:)
    .. and I agree, so is calcium 😉 Tofu rules here, besides the greens

  • Don’t know if it’s the hair or makeup, but just wanted to say you have been looking especially amazing recently. Loving the veggie content!

  • You are so beautiful Kara inside and out. I can’t imagine you feeling self-conscious about your body. I would die for a body like yours. I have a disability that keeps me out of the gym and when your fat ppl are so judgmental and all they do is stare. Anyway I’m trying to lose weight through my eating and you definitely give me ideas.

  • Great video! What is your pre meal workout? Also what pre workout drink would you recommend? I’m a tall ectomorph who gets very hungry if I go to the gym without eating. I almost feel very lethargic. Just curious what you eat before or recommend and also if you recommend a pre workout drink?

    Thank you in advance!

  • Hello, my name is James Matthews and I am the admin of a new group page called Good Vegan & Vegetarian Recipes From All Over The Word. This is a group for those that are interested in a primarily plant-based diet and are looking for great healthy information related to whole-foods, plant-based diet and living. A whole-foods, plant-based diet is a way of eating that celebrates plant foods and cuts out unhealthy items like added sugars and refined grains. Plant-based diets have been linked to a number of health benefits, including reducing your risk of heart disease, certain cancers, obesity, diabetes and cognitive decline.

    I wanted to create a group page where people could get excited about plant-based food and a healthier lifestyle. A place where we can inspire one another to achieved goals and a group where we can share photos, recipes and information with other fellow plant-based people.

    This group will offer products, websites and services to help us live a healthier lifestyle. Feel free to share recipes, pictures, ask questions and more! I would like this page to stay on the topics of vegan, vegetarian and plant-based Whole Foods. Feel free to tweak recipes if you are gluten free, oil free, etc. and ENJOY!

    https://www.facebook.com/groups/172559164150497/?ref=share

  • Kara..I’m confused..how does one eat only one baby bok choy? I must eat all the bok choy…because they are so tasty. Beets not so much. They taste like dirt to my taste buds no matter the preparation.

  • 25 percent of 1200 calories is 300 calories. Does that equal 75 carbs? Can i just count 300 calories and stop or do I have to count carbs too? Thanks

  • I have now been on keto for 21 days now. Stuck to it rigidly, gone through the keto flue, completly given up all sugar, and carbs and not cheated in any way. I amazed myself at how strong I was and how easy I thought it was after thinking it would be so hard. I had no scales until last week,the 15th, jan and then weighed myself again this morning the 21st… I was down 1lb. I must admit this made me feel like… What’s the point in bothering? I know its great not eating sugar and it will be fantastic long term for my health but I expected better, considering I have given up so much that I used to eat before. I have to say I am devastated, and feel like its not working.

  • Is it okay to get over more than RDI vitamins? Cause i google it and says it has side effects to take more than vitamins requirement. Please reply:(

  • I just wanted to have flat belly, so I tried fat loss plan from *Next Level Diet*. Guess what? I lost my beer belly in just 30 days. Now I want a six pack:D

  • Thank you so much for this! I have switched to a more plant-based diet and I am trying to grow muscle but I was worried that I was not getting enough protein, now I know I’m actually doing well…Are you Canadian? I only noticed when you said “about” lol..Hello from Toronto:-)

  • hey man I would rethink your salt intake its pretty low for a guy like you that works out a lot, you should be having 3,000+ mg for good cardiovascular health

  • This was the best breakdown video I have ever seen. As someone who follows a plant based diet it is nice to see someone who knows way more than me thrive on it!

  • These seem like good ratios to get someone onto these diets. But I wonder if after someone is successfully executing one of these diets (i.e. steady weight loss over several weeks), would you then consider decreasing fat grams while maintaining protein and carb grams at the same level to accelerate the success? I’m thinking more about keto as that is what I have been doing. In my thinking, after acclimating my body to burning ketones, why not let the fat be supplied from body fat?

  • Well I just eat when I am hungry and never have any issue with weight. I mean you should throw in levels of metabolism your body has cause if you have a low metabolism all those numbers might not quite add up.

  • Saturated fat is the precursor to testosterone production in males and 54% of mothers milk is saturated fat Ansel keys back in the 50’s disregarded over 16 countries in his study they ate high fat diets his protein low carb will build the most muscles but you focus on lower protein levels which explains your small 145 pound size.

  • hey man I would rethink your salt intake its pretty low for a guy like you that works out a lot, you should be having 3,000+ mg for good cardiovascular health

  • Whenever I try to use cronometer it drives me nuts because the nutrients it comes up with for the foods is not consistent with other sources Or even the packaging of the actual food. So it seems totally useless and way off. Or am I wrong? Do you cross reference to make sure the amount of nutrients are correct?

  • IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK NEXTLEVELDIET. They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.

  • Hi. Thank you for this video. I intermittent fast 16-20 hours a day but I’ve been struggling on “how” to eat in my eating window. I feel this may help! My question: are we counting NET carbs or counting the carbs as a whole number (not subtracting fiber).

  • I follow the doctors that advocate whole food plant based lifestyle. They say that the intramyocellular cellular lipids and the fats in your bloodstream causes insulin resistance. To me it makes sense that your muscle cells tell the insulin they already have enough energy (fats) and don’t need anymore. Hence blood sugar remains high and pancreas secretes more insulin.

    I used to have trouble loosing weight until I switched over to a whole food plant based lifestyle. I eat all sorts of starchy wholesome carbs: potatoes, yams, beans, rice, etc and have lost forty pounds in twenty two months. I have found that it’s a lifestyle I can sustain indefinitely.

    I am curious if a study has been done comparing blood sugar levels of individuals with similar hb1ac, divided into two groups, one group having consumed wholesome carbs laden with fats such as butter, oils, lard, and other group having consumed only wholesome carbs, and both having consumed same amount of calories?

    Should a fat adapted person be confined to more calories from fat and never be able to consume baked potatoes and salsa on regular basis anymore?

  • LOVE your videos Kora! Always reminding me to eat more veggies and showing how to incorporate them in a simple and delicious way. Keep doing you girl! ��

  • GOD BLESS YOU DOCTOR! u got a talent explaining things for easy grasp. I hope u also have another channel to help med students in understanding complicated concepts like biochem, physio, pharma, etc. God bless

  • Im bored of calculating calories intake and BMI. NextLevelDiet website does it for FREE. They also provide personalized training plan and diet plan with amazing recipes

  • Who would have believe that I will finally find a diet that works. It’s called NextLevelDiet and you are just a few steps away from getting your diet prepared. Trust me, don’t waste your time on stupid diets and fat loss pills or teas.

  • Yo! What app or program is this diet tracker…?
    Please and thank you.
    Great video, yeeeww

    Edit. All g, 10.36mins in and I’ve heard it.

  • Agreed, overall especially given how it’s allowable to round down calories on a label based on certain criteria that the product falls under.
    Take the One protein bar (blueberry cobbler) as an example:
    https://www.tigerfitness.com/one-bars-iss-research
    Label Calories: 220
    ACTUAL Calories (based on macro nutrient totals 8g F, 24g C, 20g P): 248
    8×9 = 72
    24×4 = 96
    20×4 = 80

    28 calories undercalculated on a protein bar alone. If that were somehow added to someone’s entire day (i.e. you ate 10 of these bars that day for “2200 label calories” you’d have actually consumed 2480 calories).