A Secret to Weight Loss as Presented by a Nutritional Expert.

Hi Folks, I’m Bob Schrupp physical therapist, Brad, Heineck, physical therapist and together we are the most famous physical therapists on the internet. Well, in our opinion, of course, Bob We’re talking into an apple, basically all right, Yeah, that’s gonna be part of my lunch after this, so oh did you hear that We ‘

Ve got a guest here, Yep hi, Craig again from the other day. I’m here today to talk about calorie density., So we’re gonna talk about how to This is a good way to diet. Basically and lose weight is what we’re going to, and this is a great I think we’re gonna have some great visual demonstrations here of How to eat and why to eat the certain foods and doing it a healthy Way So I think this is a great thing, but Bob I do see a couple people out there.

We have not seen before. If you are new to our channel. Please take a second to subscribe to us. We provide videos on how to stay healthy, fit pain, free And we upload every day the subscription buttons over there or down there and if you haven’t.

Yet, Please, like us on Facebook, We have lots of free gifts. There quite often contests that you can join to get some free stuff. All right. Let’s. Talk about Craig Craig. Why don’t you give us your introduction.

. Let us know who you are: okay, yeah. My name is Craig Martin. I’m, currently a graduate student at UW La crosse, mastering in community health education, with a emphasis on diet, nutrition and disease reversal through a whole foods, plant-based diet And Craig.

Can you tell us just a little bit about your personal story about because you said you’ve had some weight loss and The asthma story is interesting too, So it’s. Interesting I live in Wisconsin. I was lactose Intolerant.

I worked at a cheese factory and It’s, a requirement when you live in Wisconsin. Yeah and actually that’s. What got me interested in diet? Well, I was already interested in diet when I became lactose-intolerant, But what I found more interesting is when I started working in the cheese industry, We would shut down For cheese production for lunch and then we would start up again and then we’d Shut down at the end of the day, and what I found was this goes along with heart disease too.

The inside of the pipes of The cheese when we were manufacturing cheese inside the pipes were coated with cheese, And when we would take those pipes apart at the end of the day, we would have to scrape out hard cheese.

Sometimes these cheese pipes would be so occluded. You could barely get any through there and That made me realize what I was eating had an impact not only on my weight But also on my health. I stopped eating cheese after I started working at a cheese factory Because I just thought: oh, my gosh.

What is it doing? Not only that, but cheese is very calorically dense. A 1 ounce cube of cheese, Which is about the size of two dice, has 100 calories in it, and when you think about that, That’s, a small amount of cheese.

That’s about the size of that one apple. There Probably has 100 calories, but if that was cheese, that would probably be about 600 calories. So when you look at food that way – And you start to realize where your calories are coming from, it really can help you visualize How much food you can eat and still lose weight.

Craig. How much weight have you lost? Well, I started following a whole foods. Plant-Based diet after I saw the devastating effects of cheese And I lost about 40 pounds. So at my heaviest I was about 166.

Now I’m about 128 130. And I look at you. You look like a naturally thin person.. I mean you. Do you don’t, look like someone that was ever overweight. Yeah. Interestingly enough, I mean yeah. I thought you were one of those lucky people that Eat anything.

You want never gain weight. Yeah! Well now I eat anything. I want and I never gain weight, but before I used to eat anything, I wanted and I gained weight so and tell them your age too, because I think you look younger than you are yeah.

I’m 36 years old. I get a lot of people telling me. I look like I’m in my early 20s right and you do yeah Exactly so. You’re, a walking testimony to Plant-based diet, correct yeah, yeah and didn’t. You say your asthma had a change with this diet.

Yeah. When I cut the dairy out of my diet., I had asthma for 30 years and As soon as I cut the dairy out, it was funny.. I’d, run a half-marathon in Green Bay.. I always wanted to run a half-marathon.

I’d done that and my parents were like Craig, where’s, your inhaler. Where are your asthma symptoms like what is going on and I went? Oh yeah, I don’t have asthma anymore; it had been a gradual transition.

The longer I went without the animal products, in my diet, the greater the benefits were and From that point on I ran the half marathon and I said I can run a marathon And then I did – and I almost I was like 14 minutes shy of qualifying For Boston Cool great, so my first marathon ever and I had never run before because I couldn’t, so we got some visualization.

So what’s all this about? So what I have here. This is very interesting. This right here is five pounds of lettuce. This is also 500 calories, So I mean, if you feel this, this is pretty heavy. I don’t want to.

You, know, Knock out of your chair. Don’t drop, it 500 calories And then what I have here this is what 500 calories of cauliflower broccoli and carrots look like Still quite large, quite large, not as big.

Now we eat about 2,000 calories a day, So you could eat four. Bowls of this a day and you’d, get 2,000 calories. So there you go. You would probably fill up before you would ever finish this, and if you had to eat That all day you’d, lose weight because you wouldn’t be able to eat enough calories in a given day.

So I mean that’s, just there in and of itself is a testament to What 500 calories looks like how that will fill your stomach, because, honestly, this right Here is about the size of our stomachs. What do we have there? Well and this? These are there’s, a bunch of little w’s on these.

Peanut M & amp, Ms. Yeah, and this is 500 calories of peanut M & amp, Ms. Wow. And when you compare that to this 500, you want to lift that up. This is my weakness right here, peanut M & amp, Ms. This is amazing.

, Which one do you think would fill your stomach, which one would fill you up. That’s. Why? We snack on these all day and we never get full Now if we ate that we’d, get full now granted, I would never just eat this alone.

I would probably use a balsamic vinegar on that something to replace the olive oil, because this olive oil, if that were used to coat this, That would make that 1000 Calories so that’s 500 calories on its own Yeah.

This is 500 calories compared to this little. You know when you look at it 500 calories That’s. What 500 calories looks like next to each other, and I’m thinking. Well, It’s. Okay, cuz olive oil’s healthy and that’s all like good calories Right.

Well, I mean it’s, all extra calories.. You can use a balsamic vinegar. You could use other types of vinegars. They have some very good Flavored vinegars. You could go online to the olivetap.com And you can look at some of the flavored vinegars that they have and you can use that in place.

You know that’s, a very low calorie option that still gets your lettuce moist And that’s. What you’re, looking for, and it has really good flavors right Or you could use this and dump 500 calories on your salad, sure 500 calories out of a 2,000 Calorie diet, which is a lot To just get flavor on your salad, exactly yeah.

So then other examples here This is 500 calories of sweet potato.. I had to cut to the sweet potato. So there’s some air in here, but If you boil sweet, potatoes or boil any potato Studies have shown that potatoes are one of the most filling foods that people can eat.

It’s. What we put on that potato that becomes problematic.! So if you’re putting butter on your potato, You’re, increasing the calorie density of the food, Just kind of like olive oil, because butter is 100 % fat.

Just like olive oil’s, 100 % fat. So what would you recommend to put on potatoes So for potatoes? I either put salsa or some stew or something else, because when you eat a baked potato, It’s dry. Really all you’re.

Trying to do. Is you’re, trying to moisten it up To get it to a flavor that you can like? Otherwise, you can mash the potato, pour in some Vegetable broth, some low sodium vegetable broth? Well, that’s, usually high in sodium.

Yes, so you’d, want low, sodium vegetable broth, no salt added! Is there such a thing? There are Yep or you can make your own if you’re feeling adventurous? What do we have in front of us? We have some oatmeal now this is dried oatmeal, So actually dried oatmeal is actually calorically dense.

However, when you add water to it and you rehydrate it, This would swell in your stomach. So I mean it would probably Fill. I should have done that before, but it would probably still about half of this bowl sure, But the nice thing about calorie density, whether this be oatmeal or Rice.

When you mix these foods with it, You’re, going to fill up your stomach more. So I would always every morning when I have my oatmeal, I add berries to it, Because berries are not as calorie Calorie density is based on a few things: the amount of water in a product, the amount of fiber, the amount of fat in that product and The amount of sugar and, Or you know, carbohydrates or, however, we want to use the term sugar or carbohydrates or starch Ccalorically, dense items contain usually more fat or they are lacking water Or fiber.

. That’s. Why? This is pure fat? It’s. 1 gram of Fat is 9 calories per gram. 1. Gram of sugar is 4 calories per gram, so it’s, double the density already, Based on how we view fats and sugars. So, with fruit and stuff you’re, saying there’s more water, obviously in fruit.

So I get into trouble with dehydration. Sometimes, And I’ve been eating less carbs.. Is that possible, because I’m eating less carbs? I’m, getting less water from food, and I need to drink more I mean is that It could be Yeah if you were to have a Steamed sweet potato.

There would be a lot of water in there if you were to have steamed potatoes. You would have a lot more water Where, if you’re having something like this, these are pretty dry right. You know – and I always thought like when I ate peanuts, which I eat roasted peanuts now Before I.

Obviously I’d, get dehydrated because of the salt, But now it seems like I still almost get dehydrated because I’m, not taking any water in through the food itself, Exactly yeah. It’s. One interesting thing: When you’re eating more whole fruits and vegetables.

, You’re, actually getting more water, Which means you don’t have to drink as much water because you’re, getting it through another source. So if I understand you right, we can eat Peanut M & amp, Ms, if we drink water with it.

Well that’s, one way of understanding it. I like you.. This is fun, now., No yeah, So I would say drink a lot of water. So these float on top., Because otherwise that water will filter through and you’ll just be left with this left in your stomach And that’s not going to fill you.

. What’s, the one on the end? Did we talk about it? No, this is about 500 calories of nuts. I mean I would never tell anyone not to eat them, But the thing is: when you’re eating food, you have to realize that this is still 500 calories.

So whether or not you think it’s, well, it’s fine.! Well, it is fine, It is healthy, but not a lot goes a very far way. So I don’t know if we mentioned, But this is approximately the size of an average human stomach.

Yeah stomachs do stretch And my stomach stretches a lot.. I eat a lot of food because I eat more of these foods, So my stomach has to be adaptable because otherwise I would starve. I mean not starve. I mean I just eat a lot more.

So what about the saturation factor? I mean I eat nuts and I seem to fill up on them quicker. Do you know what I mean Yeah like a lot of times? I can eat some of the other foods and obviously I could have ate a lot more.

Obviously I didn’t realize, but you know I was still hungry after where I eat the Almonds and it seems like I’m held over longer. Something to remember. There is fiber in this, so the fiber is what fills you up There’s, no fiber in here.

, So you could drink this. I wouldn’t, recommend it right, but There’s, no fiber in there to keep you feeling fuller longer. Fiber is the secret gun On saturation. Quite often I mean yeah yeah. Actually it’s, fiber the amount of fiber and the amount of water in a product of food actually keeps You feeling fuller longer.

So you’re more satisfied And that’s. The one thing they found with potatoes is when you boil potatoes There’s, so much water in there that they just keep you full so much longer And then not to mention all the fiber.

That’s in there as well. So Yeah, what about? I know we’re over timing, but one more thing I want to just what about spaghetti itself. What are your thoughts on spaghetti? I eat spaghetti almost daily.

, You do. I do What do you eat with it? I usually, then, will some toast with it.. What do you put on it? Do you put anything on it On my spaghetti, I have spaghetti sauce.. I have a fat-free spaghetti sauce that I purchased I Sprinkle on parsley Italian seasoning.

I like nutritional yeast. I don’t know. If you ‘ Ve ever had nutritional yeast, it kind of has a cheesy flavor. I didn’t like it at first, but I kind of adapted my taste buds And then just a little cracked, pepper on it.

That’s. What I use some sounds good. I miss spaghetti. Yeah And then I was going to say one more thing. This is 500 calories of fruit. The only thing is this is blackberries and raspberries. I couldn’t get the blueberries in here, So this is about 2.

5 pounds of food. So these should be in here too so that’s, 500 calories of food – Oh, these should be in there with it., So they’re, pretty good too., Oh yeah Yeah. They’re very good and remember all these foods here contain carbohydrates.

Now these foods contain this has no carbohydrate, but it’s 500 calories. This is 5 pounds of carbohydrate, essentially so carbohydrates, Aren’t, necessarily the villain. It’s, the medium or the food that brings in the carbohydrates That contain fat and everything else, because this is carbohydrate as well, but there’s, also a lot of fat in here right And that’s.

What drives up the caloric density of this food? So I’m. Assuming there’s, sugar, There is sugar in there as well. Yeah, but when you’re, looking at everyone says, carbohydrates are the villain. Well, It’s, really these high-fat foods that we eat that are more villainous than a carbohydrate, because these all contain carbohydrates too.

So look how much you can eat and look at how little you can eat here and then there’s. Dyes in there – And we have all of those other things we want to avoid And stay away from Well one way or another yeah.

We want to very much Thank Craig for taking the time very interesting kind of screwed up my whole diet, but that’s. Alright, I’ll, make some changes, but we’ll, look and see we’re going to do here.. I’m, going to be drinking water with my M & amp, Ms now That’s.

Right At least you’re drinking some water. Thanks again, Craig oh yeah, you’re welcome.. Thank you, guys. Thanks for joining us. Bob and Brad the two, mostly this physical therapist on me today, hi folks, I’m Bob Shrum physical therapist, Brad, hanok, physical therapist and together we are the most famous physical therapist on internet.

Well, in our opinion, of course, Bob we’re talking into an apple, basically all right, yeah, that’s gonna be part of my lunch after this, so oh did you hear that we ‘ Ve got a guest here, yep yep hi, Craig again from the other day, and I’m here today to talk about a calorie density.

So we’re talk about how this is a good way to diet. Basically and lose weight is what we’re going to, and – and this is a great I think we’re gonna – have some great visual demonstrations here of how to eat and why to eat the certain foods and yeah and doing It a healthy way, so I think this is a great thing, but Bob I do see a couple people out there.

We have not seen before. If you are new to our Channel. Please take a second to subscribe to us. We provide videos on a stay healthy fit and I will allso pain free and we upload every day the subscription buttons over there or down there and if you haven’t.

Yet, please, Like us on Facebook, we have lots of free gifts. There. Quite often contests that you can join to get some free stuff all right. Let’s. Talk about Craig Craig. Once you give us your introduction, let us know who you are: okay, yeah.

My name is Craig Martin. I’m a currently a graduate student at UW La Crosse, mastering a community health education, with a emphasis on diet, nutrition and disease reversal through a Whole Foods. Plant-Based diet thanks Craig.

Can you tell us just a little bit about your personal story about because you said you’ve, had some weight loss and in the asthma story I think, is interesting yeah. So it’s interesting I I would been Wisconsin.

I was lactose intolerant. I worked at a cheese factory and I it’s, a requirement when you work in when you live in Wisconsin yeah, and actually that’s. What got me interested in diet? Well, I was already interested in diet when I became lactose-intolerant, but what I found more interesting is when I started working in the cheese industry at we would shut down for cheese production for lunch, and then we would start up again and then we’D shut down at the end of the day, and what I found was this goes along the part disease to the inside of the pipes of the cheese when we were manufacturing.

Cheese inside the pipes were coated with cheeses, and when we would take those pipes apart at the end of the day, we would have to scrape out hard cheese. Sometimes these cheese pipes would be so occluded you could barely get any to there and that made me realize what I was eating had an impact not only on my weight but also on my health.

I stopped eating cheese after I started working at Mary because I just felt my gosh. What was it? Well? Not only that, but cheese is very calorically. Then a 1 ounce cube of cheese which is about the size of two dice, has 100 calories in it.

Wow and when you think about that, that’s, a small amount of cheese that’s about the size of that one Apple, there probably has 100 calories, but if that was cheese, that would probably be about 600 calories Wow.

So when you look at food that way – and you start to realize where your calories are coming from, it really can help you visualize how much food you can eat and still lose weight, how much Craig, how much weight have you lost? Well, I I started following a Whole Foods plant-based diet after I saw the devastating effects of cheese and I lost about 40 pounds.

So at my heaviest I was about 166. Now I’m about 1. You know 128. 131. You know I look at you, you look like a naturally thin person yeah. I know I mean you. Do you don’t, look like someone that was ever overweight, yeah.

Interestingly enough, I mean yeah. I thought you were one of those lucky people that eat anything. You want everything weight yeah. Well now I eat anything. I want and I never gain weight, but before I used to eat anything I wanted and I gained weight so and Tom your age too, because I think you look younger than you are yeah.

I’m 36 years old. I get a lot of people telling me. I look like I’m in my early 20s right. You do yeah exactly no! You’re. You’re, a walking testimony. Two plant-based diet, correct yeah yeah! I’m didn’t, you say your asthma had a change with this diet.

Yeah. When I cut the dairy out of my diet, I had asthma for 30 years and as soon as I cut the dairy out, it was funny. I’d, run a half-marathon in green bags. I always wanted to run a half-marathon. I’d done that and my parents were like Craig.

Where’s, your inhaler, how come you’re? Not you know, were you worried your asthma symptoms like what is going on and I went oh yeah I do I don’t have a smiting. It had been a gradual transitions. The longer I went without the animal products, in my diet, the greater the benefits were and from that point on I ran the half marathon and I said I can run a marathon and then I did – and I almost I was like 14 minutes shy of calls And qualifying for Boston, no Sun during my first marathon ever ha ha and I had never run before because I couldn’t.

So so we got some better elevation air. So it’s all about. Do you mind if I just stand up here? Okay, so what I have here. This is very interesting. This right here, five pounds of lettuce. This is also 500 calories, so it’s a I mean if you feel this, this is pretty heavy other than I want you to pull.

You know knock out of your chair, so don’t drop, it 500 calories right and then what I have here. This is what 500 calories of cauliflower broccoli and carrots look like, so still, quite large, right, quite large, big, not yeah! That’s, big ya know.

Now we eat about 2,000 calories a day, so you could eat four bowls of this a day and you get 2,000 calories, so they’re. You know I mean you sure you would probably fill up before you would ever finish them right and if you had eat that all day you’d lose weight because you would be able to eat enough calories.

Sure, given sure so I mean that’s, just there in and of itself is a testament to what 500 calories looks like how that will fill your stomach, because, honestly, this right here is about the size of a second.

What do we have there? Well and this these are there’s, a little bunch of little w.zahn. These you never know and peanut M & amp, Ms yeah, and this is 500 calories of peanut M & amp, Ms Wow, and when you compare that to this 500, you want to look that up.

This is my weakness right here, peanut mmm! This is amazing, which one do you think would fill your stomach. No one would fill you up that’s. Why we snack on these all day, and we never get to never worry that we would get full now granted.

I would never just eat this alone right. I would probably use a balsamic vinegar on that something to replace the olive oil, because this olive oil, if that were used to coat this, that would make that 1000 calories so that’s 500 calories at all yeah.

This is 500 calories. Compared to this little, you know when you, when you look at it 500 calories that’s. What 500 calories looks like next to each other, and I’m thinking. Well, it’s, okay, Kavala Voyles healthy, and that’s all like good or good calories right.

Well, I mean it’s, all extra calories yeah. You can use a balsamic vinegar. You could use other types of dinner because they have some very important issue. One down to they have some very good flavored.

Vinegars of you could go online to the Olive tap calm and you can look at some of the flavored vinegars that they have and you can use that in place. You know that that’s, a very low calories, your option that still gets your lettuce moist and that’s.

What you’re looking for, and it has really good flavors right exactly what or you could use this and dump 500 calories on you right sure. So I’ll 500 calories out of a 2,000 calorie diet with roylott’s like that.

Just get flavor on your eater, salad, exactly yeah! So then other examples here. This is 500 calories of sweet potato. I had to cut to the sweet potato so there’s some air in here, but if you boil sweet, potatoes or boil any potato studies have shown that potatoes are one of the most stilling foods that people can eat it’s.

What we put on that potato that becomes problematic! So if you’re, putting butter on your potato, you’re, increasing the calorie density of the food, just kind of like olive oil, because butters percent fat, just like olive oils, 100 % fat.

So what would what would you recommend to put on potatoes so for potatoes? I either put salsa or some stew or yeah something else, because when you eat a baked potato it’s dry. Really, all you’re. Trying to do.

Is you’re, trying to moisten it up to get it to a flavor that you can like? Otherwise, you can mash the potato pour in some: Oh vegetable broth, some low sodium vegetable broth or that’s, usually high in sodium? Oh yes, so you want low sodium vegetable broth, okay, that nurse or no salt added.

There are yep or you can make your own, not as you’re feeling adventurous in front of it. So in front of that we have some oatmeal now. This is dried oatmeal, so actually dried oatmeal is actually calorically dense.

However, when you add water to it and you rehydrate it, this would swell in your stomach. So I mean we probably feel I should have done that before, but it would probably still about half of this bowl sure.

But the thing is: is the nice thing about calorie density, whether this be oatmeal or rice? When you mix these foods with it, you’re, going to fill up your stomach more. So I would always every morning when I have my oatmeal, I add berries to it and Italy.

Sorry that varies uh, alright, not as are not as calorie that dance yeah there’s. Not calorie density is based on a few things: the amount of water and a product, the amount of fiber and a product, the amount of fat in that product and the amount of sugar and, or you know, carbohydrates or.

However, we want to use the term sugar or carbohydrates or or starch could calorically dense items contain usually more fat or they are lacking water or fiber. That’s. Why this is is pure fat, it’s. A 1 gram of fat is 9 calories per gram.

A 1 gram of sugar is 4 calories per gram, so it’s, a double the density. Already. Ok, it’s done how we view the effects and sugars. Are you through likely with fruits? So you’re saying: is there’s more water, obviously in fruit, so III get into trouble with dehydration sometimes, and I’ve been eating less carbs.

Is that possible because I’m eating less carbs? I’m, getting less water from food and I need to drink more. I mean is that okay yeah, you would. If you were to have a steamed sweet potato. There would be a lot of water in there if you were to have the insurance Tomatoes, you would have a lot more water where, if you’re having something like this, this means are pretty dry right.

All right. You know – and I always thought like when I got peanuts, which I eat roasted peanuts now that that before I obviously I’d, get dehydrated because of the salt. But now it seems like I still almost get dehydrated because I’m.

Not taking any water and through them right your food itself, exactly yeah it’s. One interesting thing you do when you’re eating more whole fruits and vegetables. You’re, actually getting more water, which you have to drink as much water right, because you’re, getting it through.

You know through another source. So if I understand you’re right, we can eat peanut M & amp. Ms, if we drink water with it well, I bet the ones in the way of understanding it. I like la. I think this is fun, no yeah, so I would say drink a lot of water, so these slow down the top, oh yeah, because otherwise that water will filter through and you’ll just be left with this last neuro stomach and that’s not going to be what’s, the one on the end.

We can talk about it. No, this is about 500 calories view. I mean I would never tell anyone not to eat them, but the thing is: when you’re eating food, you have to realize that the system 500 calories.

So whether or not you think it’s, it’s. Well, you know it’s, fine! Well, it is fine, it is healthy, but not a lot goes very far away. So I don’t know if we mentioned, but this is approximately the size of an average human stomach stomach yeah stomachs.

Do stretch but my stomach stretches a lot. I eat a lot of food because I eat more of these foods, so my stomach has to be adaptable because otherwise I would starve. I mean that starve I mean I just eat a lot more.

So what about the saturation factor, though, like something I mean ie, not, and I seem to fill up on them quicker. Do you I mean yeah. Like a lot of times, I can eat some uh, some of the other foods and obviously I could have ate a lot more.

Obviously I didn’t realize, but you know I was still hungry after I, where I eat the almonds and it seems like I mean you’re held over long. I’m, held over longer right, so there something to remember there.

There is fiber in this, so the fiber is what filthy lob there’s, no fiber in here, so you could drink. This me, I wouldn’t, recommend it right, but there’s. There’s, no fiber in there to keep you feeling fuller longer.

Fiber is the secret gun saturation. Quite often I mean yeah yeah. Actually it’s, fiber the amount of fiber and the amount of water in a product. Will a train of food actually keeps you feeling fuller longer, so you’re more satisfied and that’s.

That’s. The one thing they found with potatoes is when you boil potatoes there’s, so much water in there that they just keep you full so much longer. Aren’t you and and then not to mention all the fiber.

That’s in there as well so yeah. What about? I know we’re over timing, but one more thing I want to just what about spaghetti itself. What what are your thoughts on spaghetti? I eat spaghetti almost daily.

You do. I do what do you eat with it? I usually, then we ‘ Ll have some toast with it. What do you put on you put anything on it? I might forget II, yeah um. I have spaghetti sauce. I have a fat-free spaghetti sauce that I purchased I sprinkle on parsley Italian seasoning.

I like nutritional yeast. I don’t know if you’ve ever had nutritional yeast and kinda has a cheesy flavor. I didn’t like it at first, but I kind of adapted my face yeah and then uh. You know I just a little cracked pepper on it.

That’s. What I use some good Wow bye, miss spaghetti, yeah, and then I was going to say one more thing. This is 500 calories of fruit. The only thing is this is blackberries and raspberries. I couldn’t, get the blueberries in here, so this is about two nap pods of food, so these should be in here too, so as 500 calories or the parole being there with it right.

Oh, so, when you look pretty, they’re, pretty good too. Oh yeah yeah. They’re, very good. Remember all these food. These foods here contain carbohydrates. Now these foods contain this has no carbohydrate, but it’s.

500 calories. This is 5 pounds of carbohydrate, essentially so carbohydrates, aren’t, necessarily the villain sure it’s, the medium or or the food that brings in the carbohydrates that contain fat and everything else, because this is carbohydrate as well.

But there’s, also a lot of fat in here right and that’s. What drives up the caloric density of this food, so I’m assuming the sugar kind of nice. There is sugar in there as well yeah, but when you’re, looking at everyone says: carbohydrates are the villain.

Well, really, these high-fat foods that we eat that are more villainous than a carbohydrate, because these all contain carbohydrates, too sure how much you can eat and look at how little you can eat here and then there’s allies, man, 1 yeah! I have all those other things avoiding stay away from well home way or another yeah.

We want to very much thanks Craig for taking the time very interesting kind of screwed up my whole diet, but that’s. Alright, I’ll, make some changes, but we’ll, look and see we’re going to do here. I’m, going to be drinking water with my M & amp, Ms now that’s.

Right: okay, lead to drink it, some water again Crick, oh yeah, you’re. Welcome. Thank you guys for joining us. You

 

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