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