Weight Loss vs Fat Loss [E12] was robotically transcribed by Sonix with the newest audio-to-text algorithms. This transcript might include errors. Sonix is the finest technique to convert your audio to textual content in 2020.
Hey there, it’s Tasha right here! And I’m over right here glad dancing, as a result of my new guide, Keto: A Woman’s Guide and Cookbook is formally launched. It is on the market in the world doing its factor. And which means if you happen to pre-ordered, you need to be getting your copy in a matter of moments. In reality, it’d really be sitting in your doorstep proper now. And I’m simply so, so glad to share it with all of you. But for these of you who didn’t pre-order Keto: A Woman’s Guide and Cookbook, you may decide up your copy now. It is offered in all places that books are bought. And I wish to give a giant, large, large thanks from the backside of my coronary heart. Having the alternative to write down about my ardour has been an actual dream come true. And I genuinely respect your assist to make all of it occur. So thanks instances infinity.
Now, earlier than I dive into right this moment’s episode, I do have one small favor to ask of you. And it would solely take a couple of minute of your time. If you might head over to Amazon and go away a evaluate for Keto: A Woman’s Guide and Cookbook, as quickly as you get a free second, it could be the absolute absolute best technique to present your assist. Even if you happen to didn’t order on Amazon, these critiques actually do assist authors like me get our books present in search outcomes as a substitute of drifting off into the depths of hundreds of thousands and hundreds of thousands and hundreds of thousands of titles on Amazon. And I do know that you just gained’t have time to learn the guide from cowl to cowl simply but as a result of it’s jam full of new info and plenty of particulars. But these new critiques actually assist unfold the phrase and might actually make or break the success of a guide launch. So if you happen to might take only a minute of your time to depart a evaluate and share your favourite a part of the guide or what you’re wanting ahead to studying about the most, you’ll perpetually be a rock star in my guide! Thank you once more. This means a lot to me. It’s actually, actually an enormous deal. So thanks, guys, for being so superb and so superior. All proper. Let’s dive in to right this moment’s episode.
I’ve been so pumped to do right this moment’s episode as a result of fairly actually, it’s considered one of my largest pet peeves on the planet, no less than in relation to Keto. And it has been on the backburner since I began the present a pair months in the past, as a result of I didn’t actually know if I ought to come out of the gate swinging and ranting proper off the bat. But you guys know me now and you’ve got most likely heard my rants creep out right here and there in any case, so I can’t assist it. Today’s the matter of right this moment’s episode at all times triggers this knee jerk response and I’ve very sturdy opinions about it. And that matter is weight reduction vs. fats loss. Now, there’s nothing mistaken with both a kind of issues, however at the finish of the day, one is loads higher than the different. And I actually wish to speak to you guys about this as a result of your weight doesn’t provide you with the entire image. And so, so, so many individuals have weight reduction targets that they’re grinding away at proper now. And with the New Year and the new me and all of the issues occurring presently, I believe it’s actually the excellent time to get some perspective on this. And I actually hope that it does enable you to. So I’m speaking about physique composition.
What your weight is definitely made up of. And this consists of bones, muscle mass, organs, pores and skin, fats, and water. So the bones, muscle mass, organs and pores and skin are what we check with as your lean physique mass. And that is mainly simply all the pieces that your physique’s made up of apart from fats and water. So if you happen to’re stepping on the scale, you’re measuring all of it. OK. Your bones weigh one thing. Your muscle mass weigh one thing. Your organs weigh one thing. And so on and so forth. So while you step on the scale and simply need that quantity to say no, you’re typically targeted on the mistaken factor. OK, you aren’t desirous about why that quantity is dropping. And that scale measurement, how a lot you weigh, is the metric that you just’re measuring your self with. And it solely simply offers you the small, tiny sliver of the large image, what’s really occurring in your physique. So individuals typically have fun when the quantity goes down or they freak out when the quantity goes up with out figuring out if it’s a superb factor or a foul factor. And I’m right here to let you know that weight reduction in any respect prices isn’t at all times a superb factor. OK. And I’ll clarify it. Not even from a well being at each measurement, physique positivity type of means, which I’m all for that. I’m right here for it. If I’m being actual, however I’m speaking about at a metabolic degree, like what does it imply while you’re dropping the mistaken type of weight? And to place this in perspective, I’ve a pair examples from actual life the place I’ve been like, “hmm, that is a lot to unpack.”
So I believe we have to spend slightly time and unpack it. Now, this one really occurs to me fairly a bit, however often not in such an overt type of means. But some time again my buddy’s mother needed to select my mind about Keto. She needed to shed weight and began asking me about macros and learn how to arrange her food regimen. And as I used to be giving her the run down, explaining to her that carbs are restricted for ketosis, fats can come out of your plate or out of your physique, however it’s very, essential to just remember to eat satisfactory protein to assist your muscle. She stopped me. And she checked out me and completely straight-faced, mentioned, “I don’t care about my muscle. I just want to get skinny. What do I need to do to get skinny?” So there’s lots of people with that get skinny mentality that possibly you don’t perceive the significance of lean physique mass. But if you happen to’re apprehensive about your weight or your physique in any respect, then you really want to listen to me out on this one. Of all the stuff I listed off earlier, water, fats, muscle, and so forth., your muscle burns the most energy. Water isn’t metabolically energetic and adipose tissue or fats simply doesn’t burn energy like muscle does.
OK. So your muscle is your metabolically energetic tissue. It’s your furnace that retains you burning power. So while you lose a few of this muscle, your metabolism is dropping consequently. So that quantity on the scale that’s dropping from your entire weight-reduction plan in any respect value efforts and never consuming satisfactory protein or not being bodily energetic is definitely a mirrored image of your metabolism dropping on this state of affairs. So what you actually wish to be dropping is fats. Right. And sadly, the weight reduction focus is simply so ingrained in our society. It’s the large focus that everyone obsesses about when actually it must be fats loss. Like take into consideration The Biggest Loser. All of those individuals had been competing for a proportion of weight reduction with none regard for what their physique composition was really doing. It was simply so long as the scale went down, they had been doing issues proper. And if the scale didn’t go down, then they obtained despatched residence. You know, they had been kicked off the present and it simply doesn’t actually make any sense. So what if you happen to’re dropping fats and muscle, which if you happen to aren’t energetic and consuming satisfactory protein, there’s a superb probability that you’re dropping muscle. I keep in mind again in the day, they had been doing this largest loser problem at my work and I needed to hitch in on it.
But when they came upon how they did all the pieces, I used to be like, “Nope!” It’s simply based mostly on weekly weigh ends. It’s not based mostly on any type of metric that I’m involved with. So I simply don’t suppose it’s a wholesome method to weight reduction as a result of we must be actually targeted on fats loss as a substitute. Celebrating muscle loss isn’t actually my cup of tea. So you get it. It’s my pet peeve. Prioritize fats loss over weight reduction. Now, the means your physique really burns via its power shops provides insult to harm in relation to weight reduction in any respect prices. In an ideal world, your physique would simply burn via the fats, proper? We have adipose tissue, which is our saved power in the type of physique fats. But we’ve got glycogen shops in our muscle and liver, which is mainly simply saved carbs and that will get fully depleted after doing Keto. So that is tapped out with carb restriction. So once I inform folks that macros present our power, we’ve got fats, we’ve got carbs and we’ve got protein, these are our macros. Our fats is our saved physique fats. Right? It’s our adipose tissue. Our saved carbs are in our liver and muscle as glycogen. So the place’s our saved protein? We don’t actually have saved protein and protein isn’t actually an important supply of power.
So you’re both getting carbs and fats for power. Protein is sort of a final resort type of power, however its major function is to resupply your lean physique mass. OK. So as a substitute of saved protein, we’ve got our lean physique mass. This is our muscle mass or organs and they’re all primarily constructed with amino acids. These are the constructing blocks of protein and it’s in a relentless cycle of turnover the place it’s damaged down and constructed again up. And with a view to construct it again up, we have to present it in our diets. So we don’t have saved protein simply ready round. We have muscle. And if our physique wants it, it would faucet into that. It will if our physique wants protein, it’ll faucet into our muscle shops. OK. So doing issues like prolonged fasting, deliberately limiting your protein consumption and issues like that, the place you’re not replenishing that pool of amino acids wanted to construct up all the vital issues in your physique. Your physique’s pressured to faucet the protein from inside your physique and your physique is sensible. So it would spare issues which are vital to life like your organs. You know, it’s not going to start out breaking down your coronary heart and your mind. It’s going to focus on your muscle.
Ok. And that is how weight-reduction plan can destroy your metabolism. It’s not that weight-reduction plan is inherently unhealthy, however poorly deliberate diets will be very damaging to your metabolism. OK. So what ought to we be doing as a substitute? And the large secret is consuming sufficient protein. This doesn’t imply it must be a excessive protein food regimen, however it does imply an satisfactory protein consumption. OK.
So when individuals hear this idea or they hear me speak about lean physique mass, they instantly suppose that I’m telling them to eat as a lot protein as potential, guzzle all the protein drinks and all that type of stuff. Right. But actually, I simply need individuals to concentrate on their protein wants and never neglect them for the sake of quicker weight reduction or as a result of they suppose it would improve ketone manufacturing or another misguided notion. All proper. Like, I at all times get actually unhappy once I hear somebody inform me like, “Oh, I was just eating too much protein and I wasn’t losing any weight. But as soon as I cut protein down, I started to lose weight again.” I’m like, “oh, great. So you’re celebrating muscle loss? Awesome.” It actually is a pet peeve of mine. So in any case, like while you first begin keto, what do you hear? You hear low carb, excessive fats, average protein, which actually is all relative. And it’s based mostly in your particular person wants. Right. But what the takeaway for most individuals is when they hear this low carb, excessive fats, average protein is they take it as a rule or they take it to a extremely excessive model as a substitute of making an attempt to switch these phrases and terminology to suit their very own wants. So they hear a low carb and their thoughts goes proper to zero carbs. Right. Like, “Low? Ope. I can’t have any.”
Or they hear excessive fats and they suppose they want to start out consuming fats bombs and chugging butter and making an attempt to pack in as a lot fats as potential no matter what their targets are. Right. And then when they hear that average protein, they suppose moderation, which we’ve been educated to suppose is just a bit bit. Right. Oh, all the pieces carefully. Like you simply you may have slightly little bit of this and that. So they suppose that phrase average protein is consuming protein like very reasonably like very moderated consumption. So lots of people assume that they really need to chop again their protein consumption whereas doing Keto due to this low carb, excessive fats, average protein type of mantra. Right. But a greater phrase to make use of as a substitute of average is “adequate”, OK. Eat satisfactory protein. Eat sufficient protein. Eat loads of protein. OK. And the kicker. You know, this actually does drive you loopy. The kicker is that while you food regimen, while you do Keto, while you limit energy and while you train, all these items really improve your physique’s pure protein wants. OK. So you might need heard this earlier than, proper? You might need thought like athletes want extra protein. All proper. They’re bodily energetic. They’re figuring out. So if I’m figuring out, I would want to extend my protein wants and you’d be appropriate. Right. Increased bodily exercise additionally will increase your physique’s protein wants.
But a calorie deficit additionally will increase your physique’s demand for protein. And keto depends on protein to maintain blood sugars steady and gas glucose dependent cells. OK if there’s a course of referred to as “gluconeogenesis” to supply glucose in the absence of carbs. All proper. And that’s all fueled by amino acids or protein. They are the constructing blocks of protein. And this fuels your physique’s potential to supply glucose that retains your blood sugar steady. OK. And it fuels cells in your physique that ARE depending on glucose for power. The ones that may’t depend on ketones for gas. OK, so this additionally will increase the physique’s protein calls for. So if you happen to’re chopping again on what you’re consuming, you’re decreasing your carb consumption. Maybe you began a exercise since you’re making an attempt to shed weight. Right. All these items that you’d do while you’re making an attempt to shed weight. This simply ups your physique’s protein wants. OK. And if you happen to don’t give it sufficient of what it wants, it will sap your muscle. And actually, muscle is loads simpler to burn via than physique fats. The fats is extra calorically dense than protein or carbs in our meals. Right. So for each gram of fats, you could have 9 energy. And for each gram of protein or carbs, you solely have 4 energy. So fats is greater than twice as a lot energy as every gram of protein or carbs.
And if fats is extra calorically dense than protein or carbs in our meals, then the identical will be mentioned for the power in our physique. Right. So that implies that it takes extra power to burn via one gram of physique fats than it does to burn via one gram of carbs or protein. Right. So consider burning physique fats versus burning muscle or glycogen. Right. So if it’s loads simpler to your physique to burn via muscle than it’s to burn via physique fats, then you understand, if you happen to aren’t taking precautions to stop loss in lean physique mass that you just’re going to expertise loss in your muscle. OK. And you’re going to expertise a big lower in your metabolism consequently. And if you happen to don’t know why that’s a giant deal, it’s as a result of it’s going to make it tougher to keep up your weight reduction. It’s going to make your physique look much less shapely on account of your muscle loss. And while you drop your metabolism after you’ve misplaced weight, then it’s loads simpler to achieve all of it again. And that’s considered one of the explanation why it may be laborious to shed weight and hold it off. OK, as a result of if you happen to’re destroying your metabolism in the course of by not preserving your lean physique mass, then you definitely’re most likely setting your self up for a wrestle in the long term. OK. It’s not about the fast outcomes.
It’s about the sustainable long run outcomes. Right. You wish to make issues simple to your future self. Not simply simple for you this week. OK. So learn how to protect your lean physique mass? What must you do? Exercise is an effective way to protect your lean physique mass, proper? It will increase your protein wants, however it’s additionally an effective way to save lots of your muscle. All proper. Resistance coaching is an effective way to prioritize this, however cardio or endurance coaching may also assist so long as you eat satisfactory protein as nicely. So if you happen to’re going to be exercising as a means of preserving your lean mass, you’ll most likely have to bump up your protein consumption. And lifting weights isn’t going to make you look cumbersome or large. It’s going that will help you protect your muscle. It’s going that will help you construct that shapely physique that you just’re after. OK. And if you happen to’re fortunate sufficient to truly construct muscle and add lean physique mass, then your metabolism will improve. So it’s it’s nice. It’s useful throughout. All proper. And it’s an important, nice technique to fight the declining metabolism that we regularly see with weight-reduction plan. OK. And and one other means, eat satisfactory protein. We have talked about this all episode lengthy, guys. When unsure, go for increased protein than decrease. Not solely will it assist your physique’s elevated protein calls for from the food regimen, from carb restriction and out of your train efforts, however it would assist hold you full as a result of protein is the most satiating macronutrient.
So being fuller and extra glad whereas making an attempt to vary your food regimen can actually enable you to make it sustainable. OK. It will help you stick with it. All proper. If it feels simpler to do, then it’s going to be simpler to do. All proper. So when you’ve got some type of want the place you do have to “moderate” your protein consumption due to some medically therapeutic ketogenic protocol that’s not designed for weight reduction and all of that type of stuff. Then work along with your nutritionist, work along with your dietitian or your doctor. Right. Work with someone else to determine and dial in your macros. Don’t simply comply with these blanket, low, excessive and average relative ideas and phrases. OK. If that is all dependent in your targets. And lastly, what I actually, really need all people to do, no matter the place you’re coming from and what you’re all about, I would like you to cease specializing in the scale a lot. Get your physique composition checked out. Shift from desirous about your weight to desirous about your physique fats proportion. You can get a DEXA scan, get a bod pod studying. There’s so many different methods to observe your progress that provide you with significant info, far more significant info than your weight. OK. Body recomposition is an excellent technique to change your physique with out seeing the scale shift round an excessive amount of.
Basically your weight stays about the identical, however your physique fats goes down and your muscle is growing. OK, you’ll appear to be a completely totally different particular person. You’ll be smaller and leaner and fitter. And in higher well being. Your metabolism will improve. You’ll look fully totally different and your physique weight, the quantity that you just see while you step on that scale will keep precisely the identical. Right. So don’t deal with the scale. I hope all people actually does take this to coronary heart. But for people who find themselves occupied with doing Keto and also you’re already at a wholesome physique weight, you don’t actually have the extra weight to lose, however you’re contemplating getting slightly extra lean. That’s a extremely nice technique to do it. Focus on growing your muscle mass whereas lowering your physique fats and also you don’t really want a calorie deficit to do this type of factor. You simply eat at upkeep. You eat in a technique to keep your weight whilst you work to construct your muscle. And over time your physique begins to vary and shift and enhance general, regardless that the scale staying the identical, regardless that you’re not like chopping energy or something like that. OK, so you may have these actually superb transformations in your physique with out chopping energy dramatically or with out shedding weight in any respect prices. OK, so simply keep in mind, guys, fats loss over weight reduction. Prioritize your physique composition!
Thank you a lot for tuning into this episode of the Ketogasm podcast. You are superior. I actually hope the exhibits added worth to your Keto journey. Making large adjustments to your consuming habits generally is a little tough, however if you happen to’re taking the time to hear and study Keto, you’re nicely in your means. You obtained this. Be certain to go to Ketogasm dot com for the present notes with full transcripts, references and assets that will help you out, together with a completely free course referred to as Hello Keto. It’s helped over seventy 5 thousand individuals begin Keto with confidence. I’ll see you in the subsequent episode. Bye!
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