How I Lose Fat and Keep Muscle | Nutrition 101

How I Lose Fat and Keep Muscle | Nutrition 101


(soft music) Bro, do you even nutrition? Today, I’m gonna go over all the basics that you need to know when
it comes to nutrition. Calories, macronutrients, micronutrients, weight loss, weight gain,
your questions answered. Let’s go. In order for you to properly
grasp nutrition 101, I wanna introduce you to a
very good friend of mine. Welcome, to the Dr Mike channel, Dr Mikes Nutrition Triangle
101 Education Basic Thinagamabobits. – I don’t know what the
deal is with with all that. – Basically, I have this
triangle set up for you guys so you can understand the three legs that are super super important when you’re talking about eating healthy. Calories. Now you’ve probably heard of calories to some extent in the past. A technical definition of a calorie is the amount of energy
needed to raise one kilogram of water by one degree Celsius. – Oh. – Let’s just stick with
the idea that calories are a form of energy
and it’s found in food and your body needs it
to function optimally. Continuing on down the nutrition triangle, we have macronutrients. You may have heard of them
referred to as macros. First up, we have proteins like fish. Next up, fats, like olive oil. And your favorite, carbs, which can be cookies, bread, cakes, all the delicious stuff. – [Guy] Hey. – Oh, and I guess, we have alcohols too and that’s the fourth macronutrient but we’re not gonna confuse
this video any further. This is a really good time to let you know that I partnered with the
app Lifesum* for this video. It allows you to track calories, macronutrients, your weight,
set goals for yourself, set up delicious recipes. Throughout this video,
I’m gonna be showing you how I utilize it when I’m creating a healthy nutrition triangle plan. And you should definitely think about grabbing the app for yourself. All right, jumping back
into the macronutrients, starting off with protein. Protein’s an incredibly
important component of every cell of the body. Hair and nails are actually
mostly made up of protein. Protein is a vital macronutrient that your body uses to build and repair muscle, bone, and skin and even blood. Jumping over to fat,
I wanna first tell you that I think dietary fats
have gotten a bad wrap. Dietary fats are essential
to give you energy and support cell growth. They also help protect your
organs and keep your body warm. And finally fats help you
absorb some nutrients as well as producing som vital
hormones, like testosterone. Furthermore, fats break
down into saturated and unsaturated fats. But that can get controversial
and a little complex so let’s save that for
the nutrition 201 video. As for carbs, I’m not
necessarily a huge fan. Carb, don’t worry I’m gonna
tell them the good parts about you too. Carbs break down into three categories. Fibers, starches and sugars. Fiber is an incredibly important
component of carbohydrates. Not only does it help your gut bacteria survive and thrive, but
it could also possibly curb your appetite, lower
your cholesterol levels, decrease some risks of cancer. That’s pretty exciting and
that’s the part of carbs I really do enjoy. Starches are the most
consumed carbs on this planet. You most often find them in
grains and root vegetables. And then, we come to sugars. You know what a sugar is. I now what a sugar is. Sugar get rapidly absorbed
into our bloodstream causing a huge blood sugar spike, therefore, an insulin
spike and that can cause a lot of problems when you overeat it. And because it tastes so good, it’s very easy to overeat. We went macro. Time to go micro. The third and final leg of our
triangle is micronutrients. Here, we’re talking about
vitamins and minerals. Vitamins classically, you
hear of vitamin B, C, D, minerals like zinc and iron. These are essential
nutrients for our life. The reason why they’re called essential is because for the most part, our body is unable to
make these on its own. And we need to get them from our diets. If you’re low on vitamins, that
can hurt your energy levels, your immune system, your ability
to clot and so much more. And if you’re low on minerals, your bones won’t form properly,
you won’t grow properly, you could possibly be anemic. This is why these bad
boys are so essential. – Yeah, yeah. – Something you have to know is that all diets are
not not created equal. And I’m gonna run through
a single example with you right now so that you can follow along. Let’s say there are two
people in a given situation. They have the same maintenance calories, and they’re looking to lose weight. Person A decides to follow the cookie diet and they’re gonna aim to eat
1500 calories of cookies a day, which is 500 calories below
their required maintenance. Person B is also gonna be
eating 1500 calories a day but they’re gonna be following
the Mediterranean diet, basically a wholefoods, plant based diet. Who do you think I’m gonna say is following the healthy diet? I mean it’s obvious but do
you know why it’s obvious? Both people will actually lose weight. So, you may say to yourself, well, so if they’re both losing weight, why is one worse that the other? Go back to my little
triangle that I created. Both are eating a caloric deficit, check. But person A is eating
cookies, which is mostly sugars and some fat, so they’re
not getting a great balance of macronutrients. Person B, Mediterranean diet. Great balance of macronutrients. Let’s talk about micronutrients. Probably the more important
point of the conversation here. If you follow the cookie diet, what micronutrients are in cookies? Mediterranean diet, rich in
vitamins, rich in minerals. Yes, we want you to lose
weight if you’re overweight and yes, we want you to
consume less calories but that’s not where the story ends. We need to consider that
whole triangle of calories, macros and micronutrients. (soft music) In the United States, obesity
has become an epidemic. So, I understand why most
people wanna lose weight. It’s actually been proven
in the best quality studies keeping your weight healthy
is one of the most important things you can do to maintain your health, to live a long life. So, if you’re trying to lose weight or if you’re possibly underweight
and wanna gain weight, here’s what I recommend you do. Calculate your maintenance calories. You can do that through
a calculator online. And then if you wanna again weight, add to the maintenance
calories and eat that. If you wanna lose weight,
eat a little bit less than your maintenance and
you’re gonna be losing weight. What I recommend to my
patients is that ideally they lose or gain a pound a week max. ‘Cause when you start going into extremes, that could really mess with your body, unless of course, you
have a medical condition or working with a nutritionist or doctor. To make life even easier for you, I recommend you just download Lifesum* and plug in all your information and it’ll tell you what your
maintenance calories are or what you have to be eating in order to gain or lose weight. It’s such a simpler process when dieting. Let’s use myself as an example because I’m actively dieting. I’m trying to lose some weight, not a lot, but I’m losing weight trying
to try to keep my muscle. I’ll show you how I use
Lifesum* to make that happen. All right, let’s start
with finding your plan. I wanna have a high protein plan where I’ll lose some
weight without going hungry and losing my muscle. So, I hit high protein, I hit start plan, it allows me to choose how
much protein I wanna take in based on how much exercise I’m doing. Let’s keep it in the midline here and do .9 grams of
protein for body weight. Some people say to do .8 Some people say to do one. Let’s keep it simple and
do it right in the middle. Hit continue. It says I should be
focusing on eating foods that are rich in protein, I agree. It gives me my breakdown in calories and macronutrients. It gives you some basic do’s and don’ts which is awesome. You hit start plan, boom! It tells me how many
calories I have to eat today, how many I’ve eaten, how many I’ve burned, how many carbs I have to eat, how many proteins I have to eat, how many fats I have to eat. So, let’s add what I had for breakfast. I ordered out actually, ’cause
I was busy, don’t judge me but we got Muscle Maker
Grill, I had a wrap it’s called a Rocky Balboa Wrap, boom! Right there. Were gonna add it to the diary and you can see right
here, you click breakfast and it says, we have 59 grams of protein with a little happy face, ’cause
that’s what we need to do. It shows you how many calories I had. I should have aimed
for about 700 calories. I did 646, which is close enough because throughout the
day, it’ll average out. And then if you look back
onto the main diary here, now I have 1500 calories left for the day. It shows you my breakdown
on my macronutrients. You don’t have to track the calories. You don’t have to put
anything down on paper. That can get very
complicated and intimidating. You now have a solid foundation in understanding nutrition
and what healthy eating truly means. When you’re thinking about nutrition, always remember that little triangle of calories, macronutrients
and micronutrients so you can decide what’s
healthy and what’s not. Trust me. There’s a lot of nuance
when it comes to nutrition. And I didn’t wanna bog this
video down with controversy. In general, the field
of nutrition research is an absolute mess and we’ll save that for the future videos. For now, I just wanted you
to have a solid understanding for you to have a healthy
and happy conversation with your nutritionist, doctor, trainer, you got the basics, so, click here for my diet reviews to
truly become a master. And huge thank you to Lifesum
for making this video happen. Stay happy and healthy. (bright music)

71 thoughts on “How I Lose Fat and Keep Muscle | Nutrition 101

  1. Watching this makes me guilty…
    Guess it's not healthy to not eat for days, drinking lots of soda and when eating, only bread and tomatoes

    Weight goes up and down Like crazy

  2. Me who is very self conscious about my stomach fat: eats food every other day and eats nothing but water on the off days.

    All my really skinny friends who don’t work out or anything: chips, cookies, and junk food

  3. I'm curious about your thoughts on obesity as a disease. What do you think about bariatric surgery? What would you tell your patients who have been overweight their entire lives and can't seem to make a change?

  4. He says "nutritionist" in these videos. I hope he means "dietitian", someone with an actual degree and post graduate training. A nutritionist could be someone with a degree, or someone who took an online course and got a certificate or just someone who Googled some stuff online and calls themselves a "nutritionist".

  5. that dude is with the m and ms is me wating on buying a lie detector test….eating m and ms and candy…cant get a date….wating on a lie test about clones…….

  6. I wrestle but I think I'm too heavy and I want to lower fat however I only want to lower my weight class by 10 lbs at most plus I still need to be strong

  7. I’m a competitive swimmer so I’m swimming once or twice a day along with weights. My problem is that I have low fat and drop weight too easily

  8. This is actually better advice than most of the fitness youtubers. Be careful who you listen to on YouTube, most are just trying to sell a product behind bro science.

  9. So heres the tea i am stuggling with my body especially my stomach i have a bladder infection of somesorts and its making me a lot more blouted than usaul and this video helped me with that so i just want to say A HUGE THANKS TO YOU AND ALL YOUVE DONT
    Thanks doctor mikeπŸ˜‚πŸ˜‚πŸ˜‚πŸ’–

  10. One other thing to mention is calorie density. By eating more veggies and beans for example you can eat large portions but won't get as many calories as meat, cheese, fat.

    ALSO include protein and fats at every meal in order to feel satisfied and full

  11. You skipped info on starches. I was intrigued. I thought I was going to learn something I didn't know. But you skipped it. Did I tell you that you skipped it?

  12. HI Doctor Mike. Just recently got results of Insufficient levels of Vitmain D. I have dark skin, is there any other way aside from vitamins to increase my levels. Also, can low Vitamin d make you tired and achy all the time? Thanks.

  13. This is a great overview honestly, you strive and I think you definitely achieve staying relevant and being objective which is tough to do!

  14. Yay!! Love this explanation! This is my field of expertise. I'm a certified lifestylecoach in the Netherlands, and I cringe on seeing how we (dutchies) are also getting more and more overweight with all consequences of bad health and expensive health care..
    Healthy nutrition and exercise is the main key to solve many problems ❀️

  15. Is a doctor…. doesn’t like carbs. What. Carbs aren’t the enemy!! Your body needs them too. As a dietetic major, that line disturbed me

  16. what about metabolism? calories in calories out is just temporary when I'm not totally wrong. if your body adapts to the lesser calorie intake, you won't lose any weight and you'll get back to the start, isn't it? πŸ€”

  17. I wish that he would have mentioned utilizing registered dietitians! Registered dietitians are professionals who underwent academic and professional requirements to become food and nutrition experts and they are more than happy to help people on their weight loss journey.

  18. 1 like = 1 day of working out πŸ’ͺπŸΌπŸ‹πŸΌβ€β™€οΈπŸƒπŸ½β€β™€οΈπŸ™ŒπŸ½πŸ€žπŸΌπŸ’¦

  19. no you should actually treat your body as nature intended and do intermittent fasting and keto it's more important to lower your carbs and insulin fat storing hormones to burn fat for fuel then you count the fats and protein after

  20. There is a lot of reasonable sounding bullshit in this video. To lose weight you just have to reduce calories? Do you realise that your body adapts to calorie restriction? 1500 kcals of cookies is not the same as 1500kcals of "Mediterranean diet"! Not just because of the lack of micronutrients but because of the hormonal effect if insulin spikes and fat storage signalling. Bruh, do you even nutrition?

  21. I honestly haven't eaten sugar or starches, processed foods or restaurants foods in over 3 years.Β  I feel amazing.Β  I eat real food, no grains , and my health has improved miraculously.

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