Stephen's Channel: / @stephenbeaugrand Biggest low carb diet mistakes. Should you be using complex carbohydrates or simple carbs for fat loss nutrition?
I stop doing Keto and started a flexible diet eating before working out and my performance in the gym is insurmountably better. Thank you so much.. I don’t know why I complicate fat loss but you have really changed my perspective on nutrition and fitness. Can’t thank you enough.
Thank you both for always reminding everyone that there is no "bad food"- unless of course you have a allergy/life threatening reason not to eat a certain food. Way too much emotional weight is put on food these days
Great video good point that a lot of "hot" dieting lifestyle trends right now i.e Keto, IF, low carb ect....simply work because someone is a deficit. I think they are great tools though to help someone get to their goals and track nutrition to fit their busy lives. :) great video!
I have a pretty good understanding of nutrition but I love how comprehensive this video is, like I didn't know that reason why people on keto can tolerate fiber and stay in ketosis!
Honestly simple carbs work better for me although I do eat a lot of fruit and veggies but fiber killlls me and I always end up eating too much so adding simple carbs to my diet helps so much
Insulin resistance *isn't* a myth. It's very real, and people needing to lose 100+ pounds have many health issues that need addressed, including insulin resistance, sugar dependency and food addiction. Going on a low carb diet, or all together keto, would help fix these issues, then you reintroduce carbs.
it depends on the person's level of insulin sensitivity. If someone is insulin resistant, the difference in results from eating a ton of simple carbs or mostly complex carbs is huge.
anyone feel like giving me their opinion on my macros? i eat 200p/650c/115f , train 6x week, weigh 175lbs for 6'1 inch, and i'd like to keep bulking, the problem is i don't know what to increase next, i think protein is already high enough as it is. and most people say cover your base fat then input rest in carbs... the thing is carb is already super high so i don't know if it's the right approach. also worth mentionning , i kind of do care about body composition since i come from a weightloss background, used to weigh 400lbs and dropped to what i currently weigh.
Just gonna ask it here, found your video's on IF but couldn't find an answer: What are your thoughts about finishing a morning workout (fasted) and continuing the fast for another 3/4 hours due to (1) convenience and (2) hunger management? Doesn't matter if I'm bulking or cutting, the moment I eat, I'm done and will be hungry all the time.
Do these simple carbs crash anyone else? I find 30-60mins after eating white rice, bread, potato etc even small amounts my body just crashes and I am fighting my eyes to stay open as well as often feeling super bloated and stomach looks pregnant. But with fruits and veg I don't crash at all I just have lots of energy the whole time.
For people tested and diagnosed with insulin resistance, would there be a lower threshold of carbs easier tolerated than those with no insulin resistance?
i don't know of any test that exists, i find it's a term widely used for people with poor dietary habits. Some have to eat less carbs, that's a part of individual differences.
@@PaulRevelia it exists, I've had it done. It's a glucose tolerance test with serum insulin levels. Basically test your blood fasted, drink a sugary drink, then test it again at 1 hour and 3 hours later Had it done as part of extensive infertility testing with polycystic ovarian syndrome. Glucose levels were normal, insulin was extremely high. Apparently elevated insulin levels can impact estrogen levels. I took all the meds and treatments they recommended. Nothing changed, no pregnancies. Lowered my carbs, lost weight, had 4 babies naturally. I don't think zero carbs is healthy, but I do believe people have different tolerance levels.
I think you might not be using the terms "simple" and "complex" carbohydrates correctly. Technically, _both white sugar and fruits_ are *simple carbs* because of their simpler structures which cause a quick spike in blood sugar levels (albeit with fiber slowing it down a bit in fruit) whereas _both white and brown bread or rice_ are *complex carbs* (or starches), because of their complex structures so that the body takes a lot longer to process them (hence the satiety which they provide, much more than fruit or sweets). I think what you're referring to is the distinction between "whole" vs "processed" carbs. www.diabetes.co.uk/nutrition/simple-carbs-vs-complex-carbs.html
I noticed that Cape Cod shirt and the flexing Massachusetts arm, Steve are you from New England? I'm from Brockton myself. My old gym was Bay State Bodybuilding if anyone remembers that.
I think it's easier to have a caloric deficit on low carbs because carbless meals suppress appetite and, at least in my experience, are often less palatable. They may taste quite good after a while (you like what you eat rather than vice versa), but when you return to carbs you see what you've been missing :).
Love you coach but as an African American bodybuilder I do think that insulin isn't a laughing matter and a diet that is low in carbohydrates is the best way to fight the drastically rising numbers of diabetes cases in our community so I would have to disagree with much of this video. Anyone can get a doctor to agree with their stance and there are many on the other side which believe that a low carb diet is sustainable and the more healthier option for those whose culture haven't adapted to foods that where not prevalent in their past.
Do i understand that a ketohenic diet is not preferable because those who want to add muscle should have more insulin than what you get while being in Ketosis?
@@bertlindsay Insulin is an anabolic hormone so it is an important aspect of muscle building. While you can build muscle on a ketogenic diet it will not be at the same speed/magnitude. PhD Dr Bill Cambell and PhD Dr Layne Norton put out great content around those things. Dr Cambell's is more technical jargon and Layne presents it in more layman's terms. Would recommend checking them out for more info
With all due respect all low-carb diets are not the same for instance Keto is low-carb high-fat and one of the main reasons it works is it controls your insulin and when it's done right it's definitely not a low calorie diet don't get me wrong everybody's different and everything works differently for different people just had to point out not all low-carb diets are low calorie
I agree because I'm on a keto diet doing 70% fat 20% protein and 10% carbs, with 2500 calories intake and I'm losing body fat steadily.. fyi insulin does more then what ya just touched based on..
I stop doing Keto and started a flexible diet eating before working out and my performance in the gym is insurmountably better. Thank you so much.. I don’t know why I complicate fat loss but you have really changed my perspective on nutrition and fitness. Can’t thank you enough.
Thank you both for always reminding everyone that there is no "bad food"- unless of course you have a allergy/life threatening reason not to eat a certain food. Way too much emotional weight is put on food these days
thankyou Paul and Stephen, excellent video!!
Thank you for my daily education and entertainment during my cardio sessions! Yes, I love my carbs!!!
Depends on your clients insulin resistance and insulin sensitivity, if this is not good nothing will work right
Great video good point that a lot of "hot" dieting lifestyle trends right now i.e Keto, IF, low carb ect....simply work because someone is a deficit. I think they are great tools though to help someone get to their goals and track nutrition to fit their busy lives. :) great video!
Love your videos! Thanks for doing them!
Great stuff!! Thanks coach!!
Most useful video this week....thanks!
yet again another great video!!!
Great video guys. Steve I'm subscribing to your channel👍🙌
I have a pretty good understanding of nutrition but I love how comprehensive this video is, like I didn't know that reason why people on keto can tolerate fiber and stay in ketosis!
Please do that video on staying in ketosis in relation to fiber intake!
Steve is more of himself every time :) These videos are perfect for sending to my nutrition clients!
Sarah Zastrow glad you’re enjoying it !!! 😁
Honestly simple carbs work better for me although I do eat a lot of fruit and veggies but fiber killlls me and I always end up eating too much so adding simple carbs to my diet helps so much
I actually eat a lot of my fruit and veggies for dinner and night snack bc I do IF and it helps me stay full while I fast 👌🏼
Epic team 🔥 I follow you guys thank you 🙏 for your knowledge
Rice cakes ( white rice ) i love them no matter what ppl say i'll keep on eating them..no bloating lov it!
Yay, science with Steve!
Would you be able to go over sodium content? Is it relevant? too much? as always thank you for the great content!!!
I come for the amazing content and stay for the intro smile 😁
Fantastic vid
..and what happens when you have muscles?
Me thinking about all the functions of the muscles.
Steve: You can look good with less clothes.
😂😂😂😂
Team PopTarts and Brussels sprouts ;) Thanks for sharing, Paul.
Very helpful
Stephen I'm your biggest fan!!!!
What if you just want to maintain your BMI and don't want to bulk up, what would be a better diet for that? Tia
In boot camp you eat all types of simple carbs and sugar and still lose a lot of weight. Calorie deficit is key
Boom 💥
Insulin resistance *isn't* a myth. It's very real, and people needing to lose 100+ pounds have many health issues that need addressed, including insulin resistance, sugar dependency and food addiction. Going on a low carb diet, or all together keto, would help fix these issues, then you reintroduce carbs.
Same things apply while in a surplus correct?
Can you explain the roll of insoluble fiber and need of tracking towards total fiber/carbs?
it depends on the person's level of insulin sensitivity. If someone is insulin resistant, the difference in results from eating a ton of simple carbs or mostly complex carbs is huge.
thanks for sharing!
anyone feel like giving me their opinion on my macros? i eat 200p/650c/115f , train 6x week, weigh 175lbs for 6'1 inch, and i'd like to keep bulking, the problem is i don't know what to increase next, i think protein is already high enough as it is. and most people say cover your base fat then input rest in carbs... the thing is carb is already super high so i don't know if it's the right approach. also worth mentionning , i kind of do care about body composition since i come from a weightloss background, used to weigh 400lbs and dropped to what i currently weigh.
Thanks for the video "dad"!
Lol I’m a Dad
You just schooled me. Thanks.
What about insulin resistance?
The amount of times I have had to explain to a client that white rice is not the devil is astounding.
Just gonna ask it here, found your video's on IF but couldn't find an answer:
What are your thoughts about finishing a morning workout (fasted) and continuing the fast for another 3/4 hours due to (1) convenience and (2) hunger management? Doesn't matter if I'm bulking or cutting, the moment I eat, I'm done and will be hungry all the time.
It's what I do for cutting right now and it works great. Whatever helps you stay on track is good.
Do these simple carbs crash anyone else? I find 30-60mins after eating white rice, bread, potato etc even small amounts my body just crashes and I am fighting my eyes to stay open as well as often feeling super bloated and stomach looks pregnant. But with fruits and veg I don't crash at all I just have lots of energy the whole time.
Same here
How do you give up the food? It's the only source of enjoyment.
For people tested and diagnosed with insulin resistance, would there be a lower threshold of carbs easier tolerated than those with no insulin resistance?
i don't know of any test that exists, i find it's a term widely used for people with poor dietary habits. Some have to eat less carbs, that's a part of individual differences.
@@PaulRevelia it exists, I've had it done. It's a glucose tolerance test with serum insulin levels. Basically test your blood fasted, drink a sugary drink, then test it again at 1 hour and 3 hours later Had it done as part of extensive infertility testing with polycystic ovarian syndrome. Glucose levels were normal, insulin was extremely high. Apparently elevated insulin levels can impact estrogen levels. I took all the meds and treatments they recommended. Nothing changed, no pregnancies. Lowered my carbs, lost weight, had 4 babies naturally. I don't think zero carbs is healthy, but I do believe people have different tolerance levels.
I think you might not be using the terms "simple" and "complex" carbohydrates correctly. Technically, _both white sugar and fruits_ are *simple carbs* because of their simpler structures which cause a quick spike in blood sugar levels (albeit with fiber slowing it down a bit in fruit) whereas _both white and brown bread or rice_ are *complex carbs* (or starches), because of their complex structures so that the body takes a lot longer to process them (hence the satiety which they provide, much more than fruit or sweets). I think what you're referring to is the distinction between "whole" vs "processed" carbs.
www.diabetes.co.uk/nutrition/simple-carbs-vs-complex-carbs.html
Thanks 🙏
I noticed that Cape Cod shirt and the flexing Massachusetts arm, Steve are you from New England? I'm from Brockton myself. My old gym was Bay State Bodybuilding if anyone remembers that.
No I competed in Cape Cod
@@PaulRevelia Copy that.
“Demonizing Insulin” 🤣😂
I think it's easier to have a caloric deficit on low carbs because carbless meals suppress appetite and, at least in my experience, are often less palatable. They may taste quite good after a while (you like what you eat rather than vice versa), but when you return to carbs you see what you've been missing :).
I’d agree the issue is muscle building
Love you coach but as an African American bodybuilder I do think that insulin isn't a laughing matter and a diet that is low in carbohydrates is the best way to fight the drastically rising numbers of diabetes cases in our community so I would have to disagree with much of this video. Anyone can get a doctor to agree with their stance and there are many on the other side which believe that a low carb diet is sustainable and the more healthier option for those whose culture haven't adapted to foods that where not prevalent in their past.
I coach my athletes each differently based on individual responses.
mention Dr. berg u guys XD hahahah
All foods are created equal -take time to appreciate. Food does not make you fat
I had to cut back my beans and broccoli cuz I was a hot air balloon
Do i understand that a ketohenic diet is not preferable because those who want to add muscle should have more insulin than what you get while being in Ketosis?
@@bertlindsay Insulin is an anabolic hormone so it is an important aspect of muscle building. While you can build muscle on a ketogenic diet it will not be at the same speed/magnitude. PhD Dr Bill Cambell and PhD Dr Layne Norton put out great content around those things. Dr Cambell's is more technical jargon and Layne presents it in more layman's terms. Would recommend checking them out for more info
Is the tall guy the short guys daddy? Sho looks like it! Lol
Explain bubblegut because of insulan them..
It’s from organ hypertrophy from growth and steroids
That smile in the end before ur intro creeps the hell outta me. lol but love ur channel. .tbh
Fiber and whey protein.... deadly combo
I havent tried that before? Whats bad about it out of curiosity?
Micro doutrient lol
With all due respect all low-carb diets are not the same for instance Keto is low-carb high-fat and one of the main reasons it works is it controls your insulin and when it's done right it's definitely not a low calorie diet don't get me wrong everybody's different and everything works differently for different people just had to point out not all low-carb diets are low calorie
I agree because I'm on a keto diet doing 70% fat 20% protein and 10% carbs, with 2500 calories intake and I'm losing body fat steadily.. fyi insulin does more then what ya just touched based on..
i'm eating whopper and fries
This advice isn't for obese people please don't listen to him