when it comes to the kinds of foods to avoid or lean into when dieting for fat loss what are the things that you think people often Overlook what are the things that are unnecessarily demonized where should people be putting their attention what's the best food groups to make fat loss easy yep raspberries are great blueberries are kill you and they're terrible next question um as far as specific Foods Short of like eating soap or poison there are really no individual foods that are bad for you and there are no individual foods that stall fat loss
there have been Foods historically that have been demonized not as individual Foods all of them have gone through the ring or at least ones but food groups sugars people will say sugars are bad for you it just categorically false to say that sugars aren't bad for you sugars are no more prone to adding body fat or making body fat loss any more difficult it's a non-starter in direct evidence in theory the whole game nowadays it's fun to poke fun at sugar and at carbs back in the 80s and 90s if you told someone you were
healthc conscious and then you put butter on something they were like listen you're going through some psychiatric problems we should probably get you checked into a center because you were delusional because everyone knew that saturated fat especially just straight up killed you where you stood and you were never going to get lean eating a diet high in fats they were also wrong calorie balance is so King that it doesn't discriminate hardly at all among food groups fats versus carbs none of that so the myths of fats are too high or carbs are too high or
sugars are too high they're just that myths however a very important thing to consider is the palatability of your food and the fullness Factor your food gives you because hunger's a real thing so you want to choose food when you're dieting for fat loss creating a caloric deficit that does at least two things for you one it's not so damn Delicious that you just want to eat more and more of it and if you don't you're just suffering like if you were deep into a fat loss diet I like hello Chris would you like a
Cheeto you'd be like don't why cuz as soon as you one of them Cheetos hits your lips Paradise you know purple Angels flying around better than acid at that point you just want another cheater so if you're on a fat loss diet something bodybuilders discovered a long time ago and a gentleman named I'm going to butcher his name for sure Stefan uh g g he say pronounced like DNA I would just say gyet CU I'm American woo he I believe coined the term or at least exposed the public to it of something called the food
palatability reward hypothesis properly couched as a hypothesis so he's really the [ __ ] man okay and it basically says something baffling when you think about it it's Ultra simple and explains most the variants we' already talked about with obesity when food is really tasty people tend to eat more of it they get fat and they just want more and if you have tasty food but you've relegated yourself willpower style like look a good person to not eating it you're just going to be more miserable you ever smell cheeseburgers being made while you're in the
single digits body fat you're like dude if there was an entire family of people between me and those cheeseburgers like I don't insert politically shoot them I'm going to eat my way through them to the cheeseburgers so things that get taken out at editing I went I went native Native American my man so basically if you're dieting for fat loss try to have foods that aren't like exotically delicious veggies fruits whole grains lean meats not a ton of sauces not a crazy ton of flavor and here's the really [ __ ] up part it's going
to be completely counterintuitive what do you want when your body is telling you listen you need to put the fat back on you want exactly the food that you shouldn't be having so it's it's kind of like abstaining from jerking it or something where it's like what do you really want to do you're like I want to jerk it like what are you not supposed to be doing not supposed to jerk it right but if you can uh eat at home if you can clear all of your shelves at home of junk and just have
that lower palatability food first of all if you're hungry enough that [ __ ] tastes real good plain chicken and broccoli tastes amazing if you're actually hungry have that stuff that's really really awesome to do and secondly you want to have food that keeps you Fuller for longer food with a lot of fluid volume food with a lot of fiber flu food that takes longer to digest minimally processed fruits veggies whole grains lean meats and healthy fats are just kind of undefeated in that category and so for all the calories you're allowed to have it's
a lot of food it's not Ultra tasty so you kind of feel like you're laboring through it you halfway through your meal you don't even want anymore you're stuffing yourself and every week you're losing weight Paradise you're really doing it but it's not Paradise because you're going through this Bo ing diet it doesn't taste as nice as it could be Dr Mike's told me that I can't the exact thing I want to do which is to make this tiny morsel scrap of food please sir can I have some more so you can turn diet to
go okay I'm going to make my food a little tastier and a little less voluminous a little less filling such that I like my food I can finish it I look forward to it but at the end of the meal I'm like oo okay this is tough to finish and it keeps me full long enough until my next meal comes around I'm yeah I can eat instead of like 2 hours before my next meal I'm like okay where's the food where's the food I'm losing it as you progress through a diet it's possible to start
with pretty normal food and turn dial that food palatability down and that fullness Factor up such that you finish your diet with quite different foods than you started but the entire time your perception and relation to food is basically the same you adjust to your preferences now that works really well can you give some tactical examples of good switches from food types that people may be cting cooking with at the moment maybe using more typically and you saying uh more voluminous more full of water more insoluble fiber Etc what are some of the easy switches
let's get rid of this let's put some of these in y couple examples creamy sauces to non-creamy sauces to dry rubs to Salt only when you're miserable tons of rice and pasta and uh breads down to whole grain breads whole grain pasta brown rice like it's still it's funny you go to a sushi place and it's like option for brown rice sushi and I'm like the Japanese people did not suffer for this Abomination what the hell is that even so you go from that to reducing your grain intake more expanding your fruit intake and eventually
expanding your veggie intake if you have 50 gram of carbs to eat and it's all white rice that's like a little bit more than a cup of white rice at the beginning of a fat loss diet [ __ ] you're barely finishing that I'll actually complete the analogy for you you got some rice and you got some Japanese Mayo on that [ __ ] so goddamn good I'm balls deep into a diet so this is incredibly difficult for me to talk about you go a couple more weeks now it's same white rice but now you
have like you sprinkled some like kind of like some kind of seasoned salt on it it's tasty but it's no more Japanese Mayo time CU you could just like put that IV into your blood at that point then and you have a little bit of veggies on the side next to it you go to taking that rice and turning it to brown rice but now it's not that whole scoop of uh brown rice it's half a scoop of brown rice and way more veggies and even a couple slices of fruit still weeks later you don't
have any more rice you have a bunch of veggies and a ton of fresh fruit I me you're like stuffing it in cuz like holy crap like if you get a whole thing of strawberries that's like 30 G of carbs how many [ __ ] strawberries do I have to eat to get to this thing whereas like one like you you take a swig of sweet and condensed milk and it's like boom that's 50 carbs like what how So eventually you might get to a point where most of your carbohydrate consumption comes from a combination
of fresh fruits and green veggies and that's going to be insanely difficult to out eat your calorie goals or to put in another way you're going to eat your meals and you're be like I don't want any more chicken broccoli and and orange slices I'm good until the next meal and you have it again and then when you end your diet and you start coming back up to maintenance you slowly reverse that process back out again so you are using a restriction in the types of foods that you are allowed to eat in an attempt
to pad out the uh satiety that you have by making it increasingly calorie Spar per gram of food fewer calories and to increase suffering to make it hurt more you're trading off two different kinds of suffering there's the suffering of having to eat food you're not amazed with and there's the suffering of actual hunger they don't compare in magnitude it's a stupid analogy off hand is the annoyance of having to wear a sticky gross sweaty helmet versus taking it off in combat mhm yeah it sucks but there's bullets flying the alternative put your helmet on
100% uh what about potatoes you mentioned about vegetables there a lot of people this sort of starch that that is a big satiating thing I certainly know that when I've been dieting previously that's one of the things that I miss a lot there's no amount of ground beef at 973 and whatever else that I can throw on a plate with some vegetables like I just want a little bit of starch how can people get that if they think it's really that's my thing it just makes me makes my diet easy why would you go to
for that most starchy stuff so what you have to do is you can do an experiment on yourself for any given number of grams of carbohydrates which starch choices for you do you find the tastiest the most difficult to stop eating the most difficult to understand that okay now you've run out of pasta don't get anymore and also the longest window after the meal of keeping you full on average boiled potatoes do really well in that regard mashed potatoes not as well they're tastier you can suck them down faster a bunch of different types of
potato the more the more minimally processed the less processed the better do super well typically rice does okay but you can put away a lot of rice pasta generally doesn't do that great I can make fields of pasta disappear just breathing it in so not everyone's the same yep so you want to try and figure out but generally speaking from memory potatoes on average rank pretty high in the index yeah in other news this episode is brought to you by eight sleep I have been using my eight Sleep mattress for years and I literally cannot
imagine life without it having a actively cooled and heated mattress is the GameChanger now they've launched their newest generation pod the pod 4 ultra the Pod 4 ultra can cool down each side of the bed up to 20° below room temperature keeping you and your partner cool and for those of you who snore heavily it can detect your snoring and automatically lift your head a few degrees to improve your air flow and stop it this is your 3000 stuff it cools it Heats it elevates and it is clinically proven to give you up to 1
hour more of quality sleep every night best of all they Shi to the United States Canada United Kingdom Europe and Australia you can get $350 off the Pod for Ultra by going to the link in the show notes below or heading to 8sleep.com slod wisdom using the code modern wisdom a checkout that's EIG G HT SLE p.com mod wisdom and modern wisdom a checkout thank you very much for tuning in if you enjoyed that clip with Mike you will love the fulllength 2 and 1 half hour episode where we break down everything you need to
know about fat loss right here go on press it
