faangguyindia

>People are different. Weird, right?

How many people you see with 3 eyes and 4 on regular basis to claim people are different? I'd argue most people aren't that different.

Calorie balance works for majority of people.

>I have a friend who was literally ordered, by a doctor, to eat as much fat as they could because they were too skinny. They're the type of person for whom food is 100% fuel and they can just stop mid-burger and not eat the second half because "they don't feel like it".

Here's a thing, most of the underweight people tell me they are genetically predisposed to not gaining weight. When I calculate calories in their regular diet, what I notice is a very low-calorie diet.

After that, I put them on calorie-dense shakes and high-intensity workouts, with light movement, and their appetite quickly starts growing as they start consuming healthy fats.

The same engine which starts this appetite can also have a "thermal runway" kind of mechanism where your appetite just becomes very large and it becomes harder to dial down.

The question is why reach that point?

OMAD can be used with calorie tracking.

From my experience stuff like Intermittent fasting, OMAD is not really needed.

Something especially useful to many people is being able to visualize, their maintenance calories vs calorie intake, see this: https://macrocodex.app/assets/hero-tdee-line.png

When dieting properly, you should focus on long term weight trends rather than daily fluctuations.

I posted this elsewhere too but i'll add it here:

I've helped many people lose weight, become jacked, and go from underweight to a healthy weight. I regularly hear from overweight and obese people who come to me, “I’m genetically predisposed to being fat.” Yet after a few months, we often make significant progress.

Many of them have also tried “deficit dieting,” and it didn’t work for them. But when I looked more deeply into their methods, I found they had calculated their maintenance calories incorrectly.

They were running huge, unsustainable deficits. They weren’t doing any Zone 2 cardio, which is an easy way to boost maintenance calories, and most of them were largely sedentary.

Many times, their diet consisted mostly of packaged, processed foods, and they weren’t eating enough protein or healthy fats or vegetables.

Simply fixing these issues led to major transformations. I’ve yet to come across someone who is truly resistant to these changes.

I do not doubt existence of people who simply cannot sustain even a small deficit or people who have no control over their diet but i've among 1000s of people i worked on i never found even 1 such person.

I keep an open mind maybe i'll eventually find such person, so far i've not.

I'll keep on asking exact things you've done as long as you keep claiming something doesn't work, when I know it does and have worked for many.

About advise part, I am not looking to offer him any advise I am simply defending the method and ideas, so that other people can find success with it similar to what I've done for me and for many others.

Never had this issue tbh, I maintain 12% bodyfat year around and cannot relate to people who just eat when there is no need to eat.

I've helped many people lose weight, become jacked, and go from underweight to a healthy weight.

I regularly hear from overweight and obese people who come to me, “I’m genetically predisposed to being fat.” Yet after a few months, we often make significant progress.

Many of them have also tried “deficit dieting,” and it didn’t work for them. But when I looked more deeply into their methods, I found they had calculated their maintenance calories incorrectly.

They were running huge, unsustainable deficits. They weren’t doing any Zone 2 cardio, which is an easy way to boost maintenance calories, and most of them were largely sedentary.

Many times, their diet consisted mostly of packaged, processed foods, and they weren’t eating enough protein or healthy fats or vegetables.

Simply fixing these issues led to major transformations. I’ve yet to come across someone who is truly resistant to these changes.

I do not doubt existence of people who simply cannot sustain even a small deficit or people who have no control over their diet but i've among 1000s of people i worked on i never found even 1 such person.

I keep an open mind maybe i'll eventually find such person, so far i've not.

If you've done all and sustainable dieting and workout has not done it for you, then i feel you maybe valid candidate for this drug. But i am refusing to believe average guy who is probably overweight by 22lb needs this drug.

Higher physical activity does not always boost hunger, it can have hunger suppressing effect too.

>Even people who track their calories perfectly often eat when hungry because it is the most basic of human instincts and our brains and bodies are wired to respond accordingly.

Many people can track calories, hardly any of them are tracking calorie burn and no the ones from your watches or displayed on cardio devices aren't correct.

Many times the eating more issue you are seeing is because average guy may estimate that 1 lifting session burns 800-1000kcal. How do i know? i've asked random people in gym this question.

how many of those studies are designed to fail?

What do you eat in those 5000kcal calories? Genuinely curious.

>For a lot of people, the reason they feel hungry is because the way their brain works is that they feel better when they feel full and their life sucks for some reason

i am not trying to gain traction, i already know what i am saying applies to vast majority of people and i've yet to come across people who feel 200-300kcal deficit is impossible to apply for them because of their insane appetite.

In most cases where people say this, they are sedentary so their TDEE is very low, applying deficit makes them end up in very low calorie zone where they feel miserable.

Why all these people who are failing can't actually define their fitness journey by putting some numbers into perspective?

because they calculated nothing, they just winged it. I am not denying that there aren't people who cannot control eatingg, there are but they are rare.

People overestimate calorie burn from exercise.

For example, a lifting session may burn 200-300kcal and then they'd think they've burned a lot, so they will end up eating 500kcal back.

so as a result there is no deficit there.

>Because it's useless advice that doesn't work in practice. As witnessed by decades of failure, with the only thing turning the tide on the obesity epidemic on a population scale being GLP-1 drugs.

I think you are looking at research on obese people but applying it to average people who are simply overweight.

true but you'll struggle getting tons of calories out of whole foods. This is why mass gainers are popular, underweight people find it hard to gain weight so they dirty bulking using fast food which is often calorie dense.

Eating healthy food alone isn't solution, you need to make your life active as well.

>I know several people who are feeling hungry because they're not dead, regardless of how much calorie surplus or deficit they have.

Are you saying 1000kcal vs 200kcal deficit makes no difference?

>Diet research would be a lot more interesting if there were ways to classify people by their 'metabolism type' and then see what can work for which type. Maybe there would be more reproducability that way, too.

You can easily track your maintenance calories, by tracking your weight vs intake overtime.

Does food noise exist in active tribal people (if so why they have less proportion of obese people?) or is it something which happens to sedentary people?

If you are eating 2700kcal a day which is what an average male probably eats in West

Why would you eat 2700+800 = 3500kcal? when you can do with 2700kcal?

deficit = tdee - intake

Active life = higher TDEE which means you can eat more food while still maintaining same deficit.

when someone says something doesn't work, is it condescending to ask them what exactly they did?

>The unbelievably low success rate of diet and exercise programs for long-term weight reduction is widely documented and quite consistent with the earlier poster's experience.

where is your data from? what protocol did they follow?

>But this intelectual knowledge doesn't really help if your body is telling you it's hungry all the time and it's hard not to eat something. Better choices can help, because different calories deliver different satiety; but some people don't get much satiety no matter what they eat.

Maybe try to figure out why you’re feeling hungry. Is it because you’re running a 1000 kcal deficit?

Can your body really tell whether you ate 200–300 kcal less today than you did yesterday?

Most of us can easily notice a 1000 kcal difference, but very few can reliably detect a day-to-day difference of just 200–300 kcal.

What are your maintenance calories? Are they around 1800 kcal, where even a 300 kcal deficit puts you on a 1500 kcal diet? That’s very little food for many people.

In that case, it may be better to focus on increasing your maintenance calories by becoming more active in daily life.

Deficit = TDEE - Intake

either drop intake or boost tdee or do both.

If you managed to boost your tdee to 2500kcal, now a deficit of 300kcal means you eat 2200kcal day to day and 2200kcal isn't very little food making diet easy to follow.

>There's a lot of variance among humans, but everybody seems to want a one size fits all approach to eating.

I think there isn't as much variance as people like to believe, how many people you see walking around you with 3 eyes? and 4 hands?

If you are taking shots at me, just know i wrote this guide:

https://www.reddit.com/r/tirzepatidecompound/comments/1omfgx...

which is often shared on fitness subreddits, nowhere it asks people to completely stop eating fats.

furthermore i run dieting app with thousands of users so i am not the one who is going to promote zero sugar or fat diet.

My app: https://macrocodex.app/

it's an ad free, subscription free app, i don't make money from this.

I have no personal animosity toward you, but I've heard all this many times, so I'll respond accordingly.

>I've been on a diet since I was 12 years old, and am now approaching 50. I've lost and regained the same 60lbs about 4 times now

You can lose weight by crash dieting, which does not prove much. The first thing that comes to mind for people is simply: "I'll just eat very little and lose weight." It even works, but people quickly get results; it makes them miserable, and they gain it back.

People get stuck between "eating too little" and "binge eating".

>I have logged every bite that goes into my mouth, and lived with a constant hunger for as long as I could take it

This proves you are sincere in calorie tracking, but it doesn't tell us much about what kind of deficit you were in. What were your maintenance calories, and how did you calculate them?

What kind of deficit did you run over what time period?

In my experience, while people know all these things, execution still requires knowing all the "gotchas".

Going from 2700kcal calories to 1000kcal a day diet will make anyone hungry and miserable.

What's your maintenance calories and how did you calculate it? Most people calculate it wrong.

Are food options today not more calorie-dense than they were back in time? More easily accessible? Calories have become increasingly cheap and dense to come by. You've lots of processed food being engineered to be highly palatable and calorie dense at an industrial scale.

Plus, cars and all "comforts" eating into your physical activities?

lifting weight isn't efficient for weight loss.

Without calorie deficit, you'll not lose much weight by lifting alone.

for many people the underlying issue is serious lack of education when it comes to nutrition.

Not understanding calorie balance, not understanding calorie density of the food they eat.

How many people know 1kg fat = 7700kcal that if they could create deficit of 7700kcal they could potentially lose 1kg bodyfat? Ofc, i know the relationship isn't that simple but for most people this roughly holds true.

If you are eating granolas in breakfast, it may come across as a shock how many calories they pack, go ahead look it up many people believe that's a low calorie health breakfast option.

Many people don't know

1g of carb or protein = 4kcal

1g of fats = 9kcal.

I remember reading the Hazada paradox, where they found these Hadza tribe members who live an active life, walking miles, hunting, and doing all physical labour, have the same maintenance calories as a Western person.

So where does the energy burn in a sedentary population come from vs highly active Hadza tribe members?

Pontzer’s research showed that while the Hadza were highly active, they actually demonstrated lower baselines of certain markers of metabolic and physiological stress over time compared to Western populations.

Don't quote me on this; I am paraphrasing things I remember from.

>If it makes someone feel better about themselves to believe in woo-woo science that violates the laws of physics and ascribe magical properties to GLPs, why do you care?

Why we should not care about putting people on drug who do can benefit from making lifestyle changes, being less sedentary and leaning about maintenance calories and how calorie surplus and deficit works?

if there is no resistance, simply prescribing GLPs to average person may become a new normal.

>Yes. Specifically, how basal metabolism is not a consciously-controlled rate that modifies itself against diet and exercise to the point that in some people with serious metabolic syndrome it may be impossible for them to lose weight through diet and exercise without suffering nutritional shortfalls.

The average person does not understand how weight loss works; many people do not know the concept of maintenance calories, and don't know how calorie surplus or deficit works.

Simply putting them on drugs for life isn't a solution. The average person does not have metabolic syndrome, yet the average person is increasingly becoming obese or perhaps already is obese in many countries.