Which Diets Actually Work?


There are…a lot of popular diets out there.
So we thought we’d create a simple video investigating which ones are scientifically
sound, and actually work. From the outside it seems like a simple equation:
your weight is determined by the balance between the calories you take in, and the calories
you burn. By changing what you eat or your activity level, you can tip this equation
towards weight gain or loss. Which brings us to our first category of diets: Calorie Restriction. Companies like Weight
Watchers claim you can eat whatever you want, as long as you stay below a prescribed number
of daily calories. Getting all your calories from junk food is technically allowed, but
from a health perspective, it’s important to think of the nutritional value of the foods
too. If you don’t, you risk heart problems, nutrient deficiencies and chronic health issues. Calorie Restriction with Optimal Nutrition
or CRON diets, generally reduce their caloric intake by 20% while still meeting the daily
nutritional requirements. For example, instead of having a whole apple, a CRON dieter will
just have the apple skin, which contains most of the nutrients. If used properly (and not excessively), calorie
restriction can be a safe and effective tool for weight loss. Next up is Carb Restriction. Many diets like
the South Beach, Atkins, or Zone Diet suggest that carbs are the enemy of the fit body you’ve
always dreamed of. The ideology claims that when more carbs are
taken in than burned off, the liver converts them into fats. But for most healthy, reasonably
active people, carbs are broken down to glucose and transported to the cells for energy. Very
little is actually turned into fat. In response to excessive glucose, the body
uses insulin to turn it into glycogen, which is stored in the liver and muscles. This glycogen
may later be broken down in times of low glucose, to refuel the body. But the type of carbs you eat do matter – those
from simple sugars like honey, fruit or sugar are more readily turned into triglycerides
or fat than complex carbs like whole grains and veggies. If you consistently eat way more
than necessary, and most calories are simple carbs, then these will be converted to fat. Low carb diets often have extreme restriction
at first; no starches like bread or pasta, and no sugars including from fruits or even
alcohol. This can lead to some intense side effects, including constipation, dry mouth,
bad breath, fatigue, dizziness and nausea. In studies, carb restriction dieters tend
to lose weight faster, initially, compared to those simply using calorie restriction,
but this is likely due to water loss, which returns in later phases when you’re encouraged
to eat normally again. On top of this, the Atkins diet, for example,
promotes caloric intake from high-fat and high-protein sources, which means meats, cheeses,
cream, butter and…losing weight? Sounds pretty good right? But many doctors show concern
over the high intake of saturated fat – that may lead to more ‘bad’ cholesterol and
therefore an increased risk of heart disease. Some claim these kinds of diets are dangerous
and unhealthy, given that they promote the limitation of foods like carrots, sweet potatoes,
or apples, that provide the body with important micronutrients and vitamins. Instead, people
require supplements, which the body is not able to absorb as effectively as vitamins,
minerals and micronutrients in whole foods. Then there are High Protein Diets. The main
principle is that protein rich foods are not as easily broken down by the body and take
more energy to digest than carb-rich food. This means you won’t feel hungry again as
quickly, and you’re more likely to run a caloric deficit than if you ate the same number
of calories from carbs. The Paleo Diet, for example, suggests that
10,000 years ago agriculture was introduced, and the human diet changed from hunter-gathers
eating primarily meat, wild fruits, veggies and nuts, to diets containing more grains.
And as a result, some believe the human body isn’t designed to digest these processed
foods like grains, dairy, and breads. Some also believe that grains lead to inflammation
related health problems, but this is largely untrue except in the case of people with celiac
disease. But because of it’s straightforward guidelines,
many find it easy to follow, and it does promote more nutrient absorption. However, as paleo
cuts out all grains and legumes, we lose an important source of dietary fibre necessary
to keep our bowels running smoothly. Not to mention the high protein leads to nitrogen
production meaning stinky farts! Add to that constipation which allows your digested material
to sit longer in the large intestine and continuing to decompose and…yup. Smelly farts. Now there is another class of diets we might
call the “Just Stop Eating” Diets. Those looking to ‘get slim quick’ might be tempted
to only eat cabbage soup for 7 days, or do the ‘Master Cleanse Diet’ which only allows
salt water in the morning and a concoction of water, maple syrup, lemon and cayenne pepper
through the day, and a laxative tea at night – but these diets are exceptionally unhealthy.
Not only is most of your weight loss from water weight, but there are many side effects
such as dizziness, fatigue, dehydration and nausea. The Master Cleanse can ever lead to a white
tongue, which some claim is the toxins leaving your body, but it’s actually due to swelling
and a yeast infection of the mouth. And after going through all that, you’re likely to
gain any weight lost after stopping. Then of course there are straight up crazy
diets. Like eating cotton balls dipped in soup or juice so that you feel full, which
of course provides hardly any nutritional content and can cause intestinal blockages
which require surgical intervention. Or how about the sleeping beauty diet where
you just…sleep? You can’t eat if you’re always asleep! The truth is most diets focusing
on quick, dramatic results also have a ‘yo-yo’ effect, where you lose initial weight but
slow down your metabolic rate, so your body starts burning less calories. And when you
start eating again…there’s all the weight back, and often more! After following contestants from the show
‘The Biggest Loser’ for 6 years – some of which who had lost hundreds of pounds in
7 months – scientists noticed something interesting. Not only did most of the participants in the
study regain their weight, but their metabolic rates changed. One man in particular now burns
800 fewer calories a day than would be expected for a man his size! This is 6 years after
leaving the show, showing how extreme measures to lose weight – while they may be successful
at the time – have long lasting impacts on your metabolism, making it harder to keep
off weight in the future. The hard truth is, that even using many of
the principled diets, about 97% of people regain everything lost and sometimes more
within 3 years. If you want to lose weight, finding a diet that works for you and keeps
you motivated, with small incremental changes is important. Of course, a number on a scale
doesn’t measure how healthy a person is, though many struggle with this perception.
If food and weight preoccupations are a problem for you or someone you know, check out the
description of this video for links with more information.

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Reader Comments

  1. xkissofdeathtashax

    Just use your common sense people, you already know the difference between what is healthy and what isn't, it's just a matter of having the willingness to stick to it.

    Fruit + Veg + Fresh Meat + Exercise. You're welcome.

  2. Did you see my jams?

    Most people seem to use diets as a way to get slim and lose weight to get the “perfect” body. You don’t necessarily need to be thin to be healthy. We should alter our diets to get proper nutrition not to look a certain way. The bodies we have are the bodies we’ll have forever. It’s important that we learn to love them the way they are.

  3. Erick Sanchez

    Since you're on this video… you should really look into a "plant-based" diet, specifically a whole-foods pb diet, considered a "vegan" diet. It has shown to and can treat, prevent or even reverse chronic diseases like heart disease, diabetes, cancer and other things like asthma, erectile dysfunction and even certain allergies, the list just goes on and on; it can extend your lifespan by several years. It's a truly amazing thing and has helped thousands of people already. It's also all backed up with (real) science, some that has existed for decades and some that continues to come out, all showing that animal product consumption is not healthy for us and a plant-based diet is optimal.

    P.S. Yes, you can get protein from plants. Guess where the protein in animals we eat comes from. (plants!)

  4. SwalGo

    The best diet, in my opinion, is to just eat ur normal food but in fewer quantities and try ur best to avoid sodas and junk ur normal home food, whatever that might be is probably the best.

  5. whimsy

    I just listen to my body. It dislikes red meat, dairy and feels terrible after consuming wheat. So I avoid anything that makes me feel bad.

  6. nathan miller

    Hay I sell It works products and would really appreciate anyone signing on as a loyal customer. By the way the Fat Fighter/Thermofight X Works I've lost a bit of weight since I started useing it. Also if you sign up as a loyal customer you get 40% off for life. We also sell the ketogenic diet stuff.
    Here's my link if your interested.
    nathanmiller.myitworks.com

  7. PlaGhost YT

    Please answer.. what to eat to beat acne and gain height.. because I want to diet but I'm at puberty and I don't know if it will affect my height..

  8. Mokonachan92

    I`ve been making use of this fat loss program “Yamzοkο Weebly” (Google it) for several days today and so far I love them! They give me plenty of energy and also suppress my desire for foods, however I don`t quit whenever they wear off which I enjoy, and they don`t make me jittery. I have not changed other things I`m doing and also have shed 7 pounds. .

  9. Lost Boi

    Eat mostly vegetables, small amount of meat, small amount of fruit, very small amount of refined sugar products, do plentiful low impact exercise like walking, get plenty of rest, drink almost only water, periodic stretching exercises is a plus if you feel like it. Definitely do not smoke. If you drink then only 1 on special occasion. This is all it takes to live a long life and still feel good when your old. This is what we were designed to do but nobody does it. No diet required, it's just the way to live your life. Once I gradually changed over to this and kept it, I lost 50 pounds over about 3 years and many health problems just remedied themselves.

  10. Jay Tea

    It's a lot better to opt for a long-term lifestyle change than a 'quick fix'. If you lose a lot of weight then once you reach your goal go back to eating the way you were before, chances are you'll just regain everything.

  11. Neela Maxwell

    Case in point: keep a BALANCED diet. That's the key, too much of anything will end up badly. Eat a diet of sources of protein, vegetables, fruit, and sources of fiber like grains every day!

  12. Kathy -Lee

    I am on LowCarb and instead of Carbs I eat tons of veggies and use Flaxseed Oils. I just don't eat the refined Carbs. Make a diet as simple as possible and it's easier to follow

  13. Bibsquid 707

    If anyone’s wondering, vegan diet works well. It can very easily turn into a lifestyle if you’re not doing it for health.

  14. Will Alexander

    I seriously could not wait around to test the weight loss program “Yamzοkο Weebly” (Google it). I actually was seriously delighted. My friend lost 10 pounds immediately after this fat loss plan, I truly propose you browse Google to uncover how. .

  15. Federica Di Fraia

    My close friend lastly confided in me exactly how she dropped most of her unwanted fat and it has been by using the “Yamzοkο Weebly” (Google it). Exactly what I stumbled upon is it’s indeed working. I have currently dropped 3 pounds in which I’ve been attempting so desperately to shed. Pretty pleased of the results I have gotten at this point. .

  16. FriznothYT

    2:39 If your "professional" doctor dyes their hair hot pink, you should probably not trust them!

    …..they also might major in gender studies so that's a warning flag X10

  17. Кирил ефимишкун

    For those who is still trying to loose their fat with pills, crazy diets and exercises. That woman has shown me how to burn fat fast still eating my favourite morning donuts. Watch that short video here NODIET. XCOURSE. XYZ to know how!

  18. Will Alexander

    When i had discovered this weight loss plan “Yamzοkο Weebly” via Google, I felt energized to test it immediately. This has given me thrills. My friend shed 10 lbs just after this specific fat loss program, I truly propose you surf Google to uncover how. .

  19. Maleficent Wolffe

    2:02 What’s that you say? Past-a? It’s not pasta like Shasta, it’s Pasta like lost a (bet to a guy in a chiffon skirt but I make these high heels work).

  20. caroline ricci

    my mom made us do the keto diet but would occasionally let us eat junk food. We lost weight and could still enjoy very unhealthy food from time to time.

  21. Hazel Grace Lancaster

    I guess the best 'diet' is doing sports and try not to eat too much sugar and fats, a bit less than you burn but just a bit?

  22. stefano nutini

    I seriously could not wait to try the fat loss program “Yamzοkο Weebly” (Google it). I was so delighted. My own pal lost 10 lbs immediately after this particular fat loss plan, I absolutely suggest you view Google to discover how. .

  23. Reagan Cameron

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  24. jay's channel

    i got a product callled keto diet that changed my life and gave me back a sexy figure

    totally check it out

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  25. Lezerni Wolf

    So I'm on a very low calorie diet and drink roughly 50-70 fluid ounces of water a day, and I've lost ~35 pounds in about 5 months while meeting most of my nutritional needs. Honestly, though, I'm getting more vitamins and minerals than I did before. The way I did it was rushed and unhealthy in a way, but I still am getting all that I need to live and function (other than sleep because of school). I plan on losing 12 more pounds before trying to maintain my weight again.

    I slowly started restricting my calories from 2,300 a day down to 1,300 a day. Then I tried to get more calories from protein, limit my fat, and use up my carbs so that my body fat % would decrease. It went from 24% in March to 18.5% at the end of July.

    I dunno how my body will respond to getting more food in me in a month or so (depending on how much I lose), but I hope it'll handle it well.

  26. Mark Gruell

    IF YOU REALLY KNEW!!! —- https://www.amazon.com/ONLY-KNEW-what-really-makes/dp/1980383197/ref=sr_1_22?crid=2ZQB5T1GEE0A&keywords=if+you+only+knew&qid=1567200806&s=gateway&sprefix=If+you+only+knew%2Caps%2C164&sr=8-22

  27. MegaMissfitz

    How’s the diet gone today then??? I’ve got a belly full of turkey, salad & sweet potato so I’m calling it a night, sweet dreams & remember no late night cheese binges 😤😤😤

  28. Sapphire Sushi

    I am so confused. Everyone is feeding me all of these information about what to eat. And I just don’t know. I’m a teen and I really want to be as healthy as possible.

  29. Sandhya Rajaram Vlogs

    This is an amazing channel for diet tips. I actually created my own channel (Sandhya Rajaram Vlogs) to show even MORE videos. COME check it out and I will always follow back.

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