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How To Lose Weight Whilst Eating What You Want | Nutritionist Explains... | Myprotein
Jan 30, 2025
It’s every dieter’s dream. Eating the foods that you love and losing weight at the same time? But is it actually possible?
This video with our expert nutritionist, Richie Kirwan, is all about how making sure you eat some of your favourite foods and being able to lose weight... In many people’s minds, Fat + Sugar don’t lead to lean physique but do restrictive diets work?
Eating a balance diet is the way forward.
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Chapters:
00:00 - Intro
00:49 - Fat & Sugar
01:23 - Restrictive diets
04:18 - Should we follow strict diets?
05:11 - Why is it so important?
06:27 - Flexible-dieting approaches
07:46 - Got any more diet questions for Richie
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0:00
every dieter's dream
0:01
eating the foods that you love and
0:03
losing weight at the same time
0:05
but is it actually possible let's talk
0:07
about that
0:09
how's it going guys my name is richie
0:11
kirwan and today we're going to talk
0:12
about how making sure you eat some of
0:15
your favorite foods is probably a good
0:16
idea if you're trying to lose weight
0:18
even if they're foods people don't think
0:21
go hand in hand with weight loss i just
0:23
want to point out that i'm not
0:24
recommending any particular diet what i
0:26
am going to do is explain why including
0:27
certain foods can have benefits for
0:30
people trying to stick to a weight loss
0:31
diet let's get started ice cream pizza
0:34
chocolate they're some of the most
0:36
delicious foods known to humankind but
0:39
none of them are things people would
0:41
expect to see regularly on a diet right
0:43
probably because they contain the two
0:45
most scary ingredients of the modern
0:47
dieter fat and sugar in many people's
0:50
minds fat and sugar don't lead to a lean
0:52
physique right if you want to lose
0:54
weight you shouldn't even let things
0:56
like ice cream touch your lips and you
0:57
should only be eating whole clean foods
1:00
whatever that means right you see this
1:02
is a pretty big problem in nutrition
1:04
people feel the only way they can lose
1:06
weight is by being super strict and
1:08
sticking to what they consider to be
1:10
diet foods this often makes people feel
1:12
super restricted and they eventually end
1:14
up giving in to cravings and eating huge
1:17
amounts of the foods they couldn't have
1:18
before and then feeling pretty crappy
1:20
about themselves after but is there a
1:22
better way let's look at this the only
1:24
way that makes sense through science to
1:26
make things easier to understand let's
1:28
imagine a situation where a pair of
1:30
identical twins are both trying to lose
1:32
weight now let's imagine that to
1:34
maintain body weight both of these guys
1:36
need to eat 2 500 calories a day which
1:38
conveniently enough is the recommended
1:40
daily calories for the average adult man
1:42
also let's give these guys some names
1:43
because it doesn't seem right to call
1:45
them the twins let's call them bobby
1:48
bobby one and bobby too now if you've
1:50
watched a few of my videos you'll know
1:52
that for someone to lose weight at the
1:53
very least they need a calorie deficit
1:55
and if that's news to you check out my
1:57
video on calorie deficits now
1:59
let's get to the ice cream we decided
2:01
that we're going to put both of the
2:01
bobbies into a calorie deficit of 200
2:04
calories below their maintenance
2:06
calories per day 2 500 minus 200 works
2:09
out at 2
2:10
300 calories per day for the bodies
2:12
which will lead to some nice steady
2:14
manageable weight loss which is by the
2:17
way how it should be done folks but
2:19
we're going to get a little weird
2:20
imagine we put bobby number one on the
2:22
ice cream diet which he followed
2:24
diligently because puppy number one
2:26
loves ice cream basically bobby eats all
2:28
of his calories as ice cream which works
2:30
out at about two pint tubs of ice cream
2:32
per day bobby number two on the other
2:34
hand followed a very similar but also
2:36
very different diet we forced him to eat
2:39
nothing but bananas and avocados because
2:42
they're considered
2:43
super healthy clean foods that people
2:46
associate with a healthy diet so that
2:48
works out at about five avocados and a
2:50
little over eight bananas a day now
2:52
you're probably wondering how is this
2:54
apparently healthy whole food
2:56
plant-based diet of avocados and bananas
2:58
similar to a clearly unhealthy diet of
3:01
incredibly fattening ice cream from
3:02
outward appearances and in terms of food
3:04
choices the two bobby's diets look
3:07
completely different but
3:09
in terms of macronutrients they are
3:11
surprisingly similar and we can see this
3:13
if we look at the macronutrient
3:15
breakdown of both diets right here as
3:17
you can see the calorie and
3:18
macronutrient content of the diets are
3:20
pretty damn similar not identical but
3:23
enough to explain this now
3:25
if we observed the two bobbies over the
3:27
course of say two weeks
3:29
who do you think would lose more weight
3:31
if you said bobby number two following
3:33
the ban avocado diet you're wrong and if
3:35
you said bobby number one you're also
3:37
wrong you see the truth is on identical
3:39
calories and macros over that amount of
3:41
time the amount of weight lost would be
3:44
pretty damn similar now there are some
3:46
definite differences but we definitely
3:48
won't have time to talk about all of
3:49
them in this video but let's get back to
3:50
the bobbies now a lot of people will
3:52
think that what i've just said is
3:54
madness because most people think ice
3:55
cream is something that should be
3:57
seriously limited or eliminated from our
4:00
diets whereas avocados and bananas are
4:02
healthy clean foods that should be
4:04
included in reality we have plenty of
4:06
good evidence that shows time and time
4:08
again that diets that are matched for
4:10
calories or macronutrients end up with
4:13
similar levels of weight loss regardless
4:16
of the specific foods consumed so should
4:19
we all follow the ice cream diet
4:21
absolutely not in fact you shouldn't
4:23
follow either of the two diets i've just
4:25
described because neither is well
4:27
balanced and you'd end up suffering from
4:29
some form of nutrient deficiency sooner
4:31
or later with either of the diets and
4:33
the amount of protein in both of them is
4:35
pitiful so you can say goodbye to any of
4:37
your gains but what if we created a much
4:40
more balanced diet that had the same
4:42
calorie deficit to allow for weight loss
4:44
but actively tried to include everything
4:47
a healthy diet should have like adequate
4:49
protein to allow for better maintenance
4:51
of muscle mass a wide variety of foods
4:53
including plenty of nutrient-dense fruit
4:55
vegetables whole grains and legumes
4:57
providing a wide array of vitamins
4:59
minerals and fiber and which allow for a
5:01
greater volume of food and greater
5:02
satiety and after all those health
5:04
promoting foods have been included why
5:06
not use up some of the leftover calories
5:08
to include some ice cream which brings
5:10
us back to the ice cream why is it so
5:12
important well it is and it isn't i've
5:15
already mentioned that the biggest
5:16
driver of weight loss is a calorie
5:18
deficit but the single most important
5:21
factor for weight loss success
5:23
is consistency the ability to maintain a
5:26
diet long term you can lose weight on a
5:28
multitude of different diets but if you
5:30
can't maintain that diet for whatever
5:32
reason you'll simply gain all the weight
5:34
back in that's why so many extreme or
5:37
fad diets work so well initially people
5:40
lose a lot of weight due to the initial
5:42
calorie deficit but eventually give up
5:44
because it's so strict and their food
5:45
choices are so limited and they finally
5:48
end up in a gutter somewhere with
5:49
chocolate all over their face a half
5:50
eaten pizza slice in one hand and a jar
5:52
nutella on the other nobody wants that
5:54
neither bobby number ones nor bobby
5:56
number two's test dies or sustainable no
5:58
matter how clean a food is supposed to
6:00
be i genuinely hate the word clean food
6:04
by the way it's total
6:06
if you're stuck eating the same limited
6:08
food every day you'll get bored feel
6:10
restricted and eventually give in to
6:12
your cravings however
6:14
if your diet is unrestricted in terms of
6:16
what you can eat provided you're
6:18
including all the nutritious foods you
6:19
need to stay healthy and it allows you
6:21
to enjoy some of your favorite foods in
6:23
moderation then that diet becomes much
6:25
more sustainable in the long term this
6:27
is why flexible dieting approaches that
6:29
allow people to eat a wide variety of
6:31
foods have been shown to not only lead
6:33
to an improved relationship with food
6:35
you don't fear certain foods because you
6:36
think they'll cause you to gain weight
6:38
but also lead to more successful
6:40
sustainable diets long term like i said
6:42
bobby number one loves ice cream no
6:44
matter how healthy or well balanced the
6:46
diet i put him on if bobby can't stick
6:48
to it because he can't eat some of his
6:49
favorite foods and he's miserable all
6:51
the time
6:52
and it's pointless but
6:54
if he can also have some of the foods he
6:56
loves ice cream or pizza
6:58
then his diet becomes a whole lot more
7:00
sustainable i'm by no means saying that
7:03
you have to eat ice cream nor am i
7:05
saying that ice cream is an essential
7:06
part of a healthy diet i'm saying that
7:08
if you want some
7:10
have some especially if it helps you
7:12
stick to a healthy eating plan overall
7:14
and in the long run basically you don't
7:16
have to think of your diet in terms of
7:18
black and white it doesn't have to be
7:19
all or nothing clean or dirty perfect or
7:22
a failure to live a sustainably healthy
7:24
life everything you consume doesn't need
7:27
to be organic vegan whole grain or made
7:30
with unicorn tears if eating a little of
7:32
the foods you love makes your otherwise
7:34
perfect diet more sustainable then do it
7:37
and be happy knowing that the greater
7:39
consistency you achieve in your diet is
7:41
making you more successful than any fad
7:44
diet in existence i hope that helps you
7:46
realize that you don't need to restrict
7:48
yourself and be miserable when dieting
7:51
as always if you have any questions let
7:52
me know in the comments below and
7:53
remember to like and subscribe to the my
7:55
protein youtube channel for more great
7:57
evidence-based nutrition information
8:02
[Music]
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