Alamin ang mga benepisyo ng calorie deficit, OMAD diet, at intermittent fasting

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Transcript

00:00And now, let's find out some of the benefits of the Calorie Deficit Diet

00:06and how it will be effective for a fitness enthusiast in losing weight.

00:14Let's watch this together to be inspired in his weight loss journey.

00:21Many of us wonder, how can we really lose weight?

00:26With all the tips and tricks you can find on the internet,

00:29it's difficult to know which one is really effective.

00:33But one of the most proven ways to lose weight is the Calorie Deficit.

00:38But what is Calorie Deficit?

00:41Calorie Deficit means that your body receives fewer calories

00:47compared to the calories it needs for daily activities.

00:51It means that if your body needs 2,000 calories per day,

00:56but you only eat 1,800 calories,

00:59you have a Calorie Deficit of 200 calories.

01:03And if this is the way to talk about it,

01:06it was tested by fitness enthusiast AJ Torrefiel.

01:10AJ started his journey last year.

01:14During that time, he can say that the Calorie Deficit Diet

01:18is the most effective and clean diet that gave him good results.

01:23When my friend first recommended this to me,

01:26I was a bit hesitant because it's a hassle in terms of time and effort.

01:29But it's just the beginning.

01:31Once you know how to do it and you're used to it,

01:34it will just be basic.

01:36Trust the process.

01:38But how does this diet help in losing weight?

01:43It's simple.

01:44If you have a Calorie Deficit,

01:46your body will force you to use stored fat as an energy source.

01:51Because of this, your body will gradually lose fat

01:55and this will result in weight loss.

01:59But it requires a lot of discipline.

02:02That's why AJ goes through a cheat meal once a week

02:05so that he won't deprive himself of his cravings.

02:08He does this along with regular exercise and eating properly.

02:12Even though it wasn't easy for AJ to start his journey of losing weight,

02:17his sacrifices were worth it.

02:20Because of his former weight of 116 kg,

02:24now it's just 90 kg.

02:27He also shared that it helped his mental health a lot.

02:32He believes that if you're fit,

02:34your thoughts will be clearer

02:36and you will be able to do the things that you want

02:39so that you can grow even more.

02:43I hope I can achieve that, Audrey.

02:45Can you do that?

02:46Yes.

02:47This is it, KauRSP.

02:49There are a lot of dietary ways and plans that you can try

02:53to improve your health and lose weight.

02:57And for AJ,

02:59Calorie Deficit is the best for him.

03:03But is it also effective for others?

03:07And to ask for health advices,

03:09we will have with us via Zoom

03:11the Registered Nutritionist and Dietitian,

03:14Jasmine Balisi.

03:15Good morning and welcome to Rise and Shine Philippines.

03:19Good morning and thank you so much for having me here.

03:22Thank you for being with us this morning, Ma'am Jasmine.

03:24This is Proffeed together with Audrey.

03:26Ma'am Jasmine,

03:27let's start with what we call Calorie Deficit.

03:31What is it and how does it help in losing weight?

03:35The Calorie Deficit Diet is called a fad diet.

03:40It also helps...

03:42This is also called a one-meal-a-day diet.

03:44Others call it Intermittent Fasting

03:47where you need to fast for 23 hours

03:51then one large meal in one hour.

03:54And yes, it helps to have rapid weight loss.

04:00But there are also results of other health conditions

04:03like fatigue, eating disorders,

04:05or sometimes other disorders.

04:07Because we are skipping meals a day to lose weight.

04:13Ma'am Jasmine,

04:14what are the main benefits of this diet?

04:18And how does it help in losing weight?

04:21Yes, it helps in losing weight.

04:24Ma'am Jasmine,

04:25what are the main benefits of OMAD,

04:29the one-meal-a-day diet,

04:31in a person's weight loss journey?

04:35OMAD or one-meal-a-day diet,

04:38according to studies,

04:40it helps to regulate blood sugar levels,

04:45cholesterol levels,

04:47and blood pressure levels

04:49aside from weight loss.

04:54Alright, Ma'am Jasmine.

04:55How does Intermittent Fasting help

04:58in a person's overall health

05:00aside from weight loss?

05:02Is IF also safe?

05:07Okay, OMAD and Intermittent Fasting

05:10give almost the same health benefits.

05:14So it can regulate blood pressure,

05:17blood sugar levels,

05:19and lose weight.

05:21But then, there are also consequences.

05:24Like what I said earlier,

05:25sometimes it can cause fatigue in other people,

05:28and eating disorders to some,

05:31and to some, it can cause girding.

05:34Okay?

05:35And since we are fasting,

05:38we are skipping meals a day,

05:40we are hoarding fat,

05:42so this is not advisable to everyone.

05:46Because some people who are hoarding fat,

05:49they gain weight for it.

05:51And it slows down the metabolism.

05:54Is timing also a factor, Ma'am Jasmine?

05:57Because, for example,

06:00in the morning,

06:01you don't have breakfast,

06:03but you work in the morning.

06:05For example, you have a heavy job in the morning,

06:08the tendency is to be hungry.

06:10You can eat more when lunchtime comes.

06:13Is that right, Ms. Jasmine?

06:16Yes, meal timing is a big factor

06:19when it comes to losing weight.

06:21We have what we call the thermic effect of food.

06:24So this is the amount of energy

06:27that our body uses

06:29to speed up our metabolism.

06:32Okay?

06:33And the proper meal timing,

06:35so it is eating every two and a half to three hours

06:38to speed up our metabolism.

06:41And that leads to losing our weight.

06:46In your experience,

06:48what is the most effective diet for your clients?

06:53Okay.

06:54So for my clients,

06:55actually, I don't recommend any fat diet to them.

06:58What I recommend to them is

07:00they need to eat every two and a half to three hours.

07:03What I said earlier,

07:04because it helps us speed up our metabolism.

07:08And that leads to losing our weight.

07:11Normally, 90% of most dieters

07:15or for the dieters that engage in fat diets,

07:20after two to three years,

07:22they sometimes gain their weight back

07:25or sometimes it doubles their weight.

07:27Okay?

07:28So the proper meal timing,

07:31it can maintain what you lose.

07:33And you have the assurance

07:36that we can gain back the weight that we lost.

07:41So as a dietician,

07:43what I usually recommend to my clients

07:45is you have to eat always in balance,

07:48moderation, and in variety.

07:50And for those people

07:52who want to do the calorie-deficient diet

07:55or intermittent fasting,

07:58make sure that in your eating hours,

08:02you have to eat nutrients.

08:04Eat nutrient-dense foods.

08:07So those foods,

08:09foods rich in fiber,

08:11antioxidants.

08:13Where do the antioxidants come from?

08:15It comes from fruits, vegetables,

08:17and lean proteins.

08:19Lean proteins, these are your chicken,

08:21your poultry, your fish, your eggs.

08:24Okay?

08:25And then our omega-3 fatty acids.

08:27Okay?

08:28So that the weight loss

08:32that we gain in the calorie-deficient diet,

08:36we can also get health benefits

08:38in eating those types of food.

08:40Okay?

08:41Because some people are doing a calorie-deficient diet

08:43and when they eat,

08:45their eating window,

08:46they're eating processed foods,

08:48foods high in fat.

08:54So those specific kinds of food

08:57that can lead to certain health conditions.

09:01Okay, Ms. Jasmine.

09:02Thank you so much for your time

09:04and your advice

09:06so that we can stay healthy

09:08in our diet this 2025.

09:11Thank you so much.

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