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7 podcasts over 7 days with the ParrotPal 7 day free trial. An app that specialises in fat loss, and you can track food by just typing it out or voice noting into the app! Short daily podcasts to start your day.
Welcome to day two of the Parapal fat loss masterclass. If you haven't listened to day one yet, guys, please go and listen to day one first because that is the ground we are building on. So day two of the podcast. The first question I want to cover is, I mentioned yesterday, you can eat whatever food you want, as long as you hit your calories and protein, you're going to lose weight. Okay?
Speaker 1:And some of you might be thinking, but are you advocating eating, you know, junk food or whatever foods? And is that can't be healthy, okay? What I'm gonna say to that is obviously I'm not advocating just going out and eating McDonald's to hit your calories and protein. What I'm saying is if you did, you'd still lose fat, Okay? And sometimes it's fine that your diet right now is gonna be not as nutrient dense as you want it to be in time to come, and that's fine as well.
Speaker 1:There was a study done by professor Mark Hobb of Kansas State University, and he ate basically sugary sweets every three hours. He was in a deficit. He had sugary sweets every three hours for ten weeks, and he lost 27 pounds. Okay? But he did blood work as well, and guess what happened?
Speaker 1:All of his health markers improved because he went from being overweight to what we consider the, like, the best not the best weight, like the healthy weight for his stats. Okay? There's a few other people that have recreated this study and had the same results. So what it tells us is that it's actually better to focus on getting down in weight to the zone you want to be in first, and then look in the nutrient quality afterwards. Okay, so it doesn't matter how you get there, you can eat your favorite foods, like every day I have an Oreo ice cream sandwich, every day.
Speaker 1:Yeah, you bet in the winter as well when it's freezing. Yes, I love the McDonald's. Yes, I love Greg's. And for Americans, Greg's is like the best pasties of all time. And if you don't know what a pasty is, you'll have to Google it.
Speaker 1:So we don't need to be hyper focused on what we consider, what we call clean eating, okay? And what the interesting thing about clean eating is, there was research done, and it was like a super smart computer, and it wanted to see if you could hit all of your nutrients for the day, recommended nutrients, your micronutrients. So macronutrients are calorie oh, sorry. Macronutrients are protein, carbs, and fats. Micronutrients are your vitamins and minerals.
Speaker 1:Okay? So they wanted to see if from a 2,000 calorie diet, can you hit all your micronutrient needs eating just what we consider clean foods? You know, the veggies, the lean meats, the the nuts, and so forth. And the computer program run multiple simulations in this, and it could not do it. It was not possible to hit all the micronutrients from a 2,000 calorie diet from just clean foods.
Speaker 1:So they thought, what if we allow the computer program to consume what we consider processed or ultra processed foods as well? And guess what happened? It was actually able to hit the micronutrient number when the program allowed a mix of processed, ultra processed, and whole foods. And that's the best way to live, guys, because we are gonna be eating ultra processed foods. Ultra processed doesn't mean it's bad, by the way.
Speaker 1:Okay? Yogurt is ultra processed. Whey protein is ultra processed. What people confuse is they confuse ultra processed with foods that are high in fat, high in sugar, and high in salt. These are called hyperpalatable foods.
Speaker 1:And, again, no food is good and bad. No food is good and bad. These are labels we attach. Calories is not good or bad. Depends on your relationship with these things.
Speaker 1:Okay? A Mars bar isn't bad. That that me Mars bar on your table or that chocolate bar, k, hasn't done anything wrong. He's just sitting there chilling, and you go, that's a bad you're a bad man. He's going, what have I done, man?
Speaker 1:Yeah. You're a bad thing. He's going, I'm just I'm just calories, Just high I'm I'm energy. I'm a high energy bar. Leave me alone.
Speaker 1:You think, no. You're bad. You're bad for me. But not bad for you. Just means that this dense in calories is high in salt, high in fat, high in sugar, and it's very tasty.
Speaker 1:And it means you can overeat it. That's the problem. It's not that it's bad by itself. It's that it's easy to over consume. You're not gonna over consume them broccoli, are you?
Speaker 1:You're not gonna sit there going, I can't stop eating this broccoli, guys, it's unbelievable. There's no way that's happening, it doesn't happen that way. But you do out of Mars bars, you do it to chocolate bars, you do it to crisps or chips, as the Americans say. And that's it, it's not that the food is bad, it's as easy to eat, it's easy to eat them. So there's another study then, this again, these are interesting studies.
Speaker 1:It gave people two milkshakes, and these milkshakes were identical. They were high in calories, high in sugar, high in fat, high in salt, five, six hundred calories in one shake. One shake was called the Nutri Shake, and they told the students or the subjects of the study this was a 50 or 90 calorie shake, low in sugar, high in protein. Okay? And then it told them again that the other shake was, like a bad shake.
Speaker 1:It was high in calories, really bad, bad, bad shake. Remember now both shakes exactly the same. They're both high calories, high sugar, high fat. They looked at their blood work after drinking these shakes. Okay.
Speaker 1:This is fascinating. The blood work after drinking the shake when they told him it was a nutrient shake and good for them, no problem. The blood work after they told him it was a bad shake and they knew they were drinking a bad shake, their blood work showed negative impacts. There was negative impact on their blood, some of the blood cells, causing internal potentially long term damage by thinking that the thing that they eat is bad, even though the other one was the same thing, but they just thought it was good. The psychological impact of what you think about what you eat can impact you internally.
Speaker 1:We know this from stress, and it goes even deeper now. That shows us actually that a lot of the negative consequences we have, what actually creates them in our mind. So it's important that we don't give judgment on foods as good and bad. They're just foods, they're just macronutrients. Know, your body when you eat a Mars bar isn't going, oh my god, it's a Mars bar.
Speaker 1:It's just saying, it's fucking energy's coming in. Oh, lot of carbs coming in here, a lot of oh, a lot of sugar. You know, it's not saying, oh, Masbah. The Masbah. It's not doing that.
Speaker 1:So you gotta be careful how you speak to yourself. And if you wanna be a scientist of your own life, you gotta be objective. You gotta start small, and you've got to be you have to not judge yourself. This is a really key part of the process. The number one habits expert in the world, BJ Fogg, who wrote a book called Tiny Habits, he said, there's three key things you can do to change your behavior.
Speaker 1:One of them is to have an moment, a eureka moment. That can change your behavior. Okay? The other one he says is you can start small. That's one way to change your behavior.
Speaker 1:You have to start really, really small. And the other one, he says to change behavior, so you got eureka moment. You've got to start small. And the other one he says, you cannot judge yourself. Because when you judge yourself, you can't see clearly.
Speaker 1:You're seeing things through the eyes of judgment, through the eyes of the past, and you're not seeing things fresh, so you can't change your behaviour. You start thinking in negative ways and it's got a bad knock on effect. So it's important that of course we should be trying to eat fruits and veggies, of course we should be trying to eat micronutriently dense foods, but it doesn't mean you've got to do it all right now. Like I said yesterday, you wanna try and be Rocky Balboa's diet tomorrow, it's gonna fail you. Okay?
Speaker 1:Slowly over time, you start thinking, do you know what actually, Scott? Maybe that Oreo ice cream sandwich, throw that out and put in a box of fruit, pack of fruit instead. I go, yeah, probably better. Mean, micronutrient wise, yeah, probably. Similar for the, you know, carbs, probably need it as a snack, probably do it.
Speaker 1:That's a good switch for me. Maybe for now, I wanna eat my Oreo icing sandwich, and I'll hit my calories and protein in steps and I get on with my life. Make sure you view things this way. And finally, just one more study on this as well I wanted to cover just to kind of make sure you know. There was a study done on female bikini competitors, they were getting ready for a bikini bodybuilding show.
Speaker 1:One group followed a clean diet, and this is stupid word, clean. Like, what do mean by clean? Clean them? Clean them up. Clean them up and dry them.
Speaker 1:Clean diet, you know, lean meats, veggies, blah blah. And the other group followed the macro approach, so they said, look, you got your calorie target, you got your protein, and you got your fats and carb target, but you can eat whatever food you want to reach those targets. So what happened? They wanted to look at the micronutrient intake. What happened was the group that followed the macro target but ate whatever they wanted had a better nutrient intake than the clean group.
Speaker 1:Why? A lot of the foods we eat that are processed to ultra processed are fortified by extra micronutrients. Cereals do a lot of this, yogurts do a lot of this. There's a lot of foods we have that are processed and ultra processed, and in the processing, they actually add in extra vitamins and minerals, which is great. The clean groups are not having any variety.
Speaker 1:They're very it's a very small range of foods they're eating, so they're not getting any scope from the micronutrients, and that's why overall you get less. I know it sounds crazy, but that's just true. So when it comes to you, don't worry about perfection. It does not exist. Progress over perfection.
Speaker 1:Perfectionism is gonna stop you reaching your goals. Perfectionism is stupid. Perfectionism is just the silliest thing we can do. Nothing is ever gonna be perfect. And this leads me on to tracking.
Speaker 1:And this is one of the main lessons you're gonna learn from PowerPal. Tracking calories. Is tracking calories accurate? The first thing to know is that labels in The US and UK, there's got ranges, but they can be 10 or 20% off. So you can round up the labels.
Speaker 1:You can round up the calorie number on labels for a nicer, sexier number so it looks clean. Okay? So 20% there. Restaurants. There was a there was a study done on restaurants, and the calories that is set on the menu was in some restaurants 50% off, the actual.
Speaker 1:So we know even when they put calories on a menu at a restaurant, it can still be off. So from the start, the packaged foods we get and the label, the calories on menus can be wrong. So you think what's the point tracking then? Of course there's a point, let me tell you why. So we want to be in a range of energy intake, okay?
Speaker 1:We know it's not perfect, but we want to be in range. We want feedback on the range, which is what the weekly review does on the app. You'll see if you're within range, and it will reduce your range if needed. But when you're tracking your food, you're gonna use the power power features. When you text a voice log and you say, I've had a grenade protein bar, and it'll come up and say 220 calories, 21 grams of protein.
Speaker 1:But when you look at the label, you go, actually, it's 223 calories and 21.4 grams of protein. Don't freak out about it. Don't worry about it. It's so minuscule. It it does not matter.
Speaker 1:The bar you have might be one gram less weight than the label says. Things like that. Don't worry about it. The voice login and the text login, if you add the weight of the food along with the food name, that's as accurate as you're gonna get, guys. For example, you've got a hundred grams of strawberries.
Speaker 1:You weigh them, you got a hundred grams, you say to the app, I got a hundred grams of strawberries. The calories you get on that is as accurate as you're gonna get. So you can say that to the app. If you wanted to weigh everything out, you can weigh everything out, and that is the most accurate way you can track. So you barcode scan, or you say the food name with the weight.
Speaker 1:Okay, that's the most accurate. The next one down, which again you can do in the app, is you can say the food name, but you don't know the weight this time. Someone's given you some food, you've gone to a restaurant, you've gone to a buffet, whatever it is, you don't know the weight, but you can explain the serving size. So you say, I had a handful of nuts, I had a, I think a large bowl of cereal. I had a, you can say, half a plate of fries, or you can say I had a hand or a fist sized amount of avocado.
Speaker 1:I had a drizzle of olive oil. You know? I had a piece of bread smothered in butter. You know? You're giving it descriptions.
Speaker 1:So it's got the food name, and you're giving a description. It's not as accurate as weight because it needs the description to kind of guess what weight is gonna be, and that's fine. Most of the time you're gonna be spent here because most of us live lives when we're out and about, or you might be nibbling making food for your kids. You're not gonna weigh out the nibbles and all that, you don't got time for that. So you say to the app, I had two bites of this and I had one bite of this and I had a nibble of that and a nibble of this, and it'll go, thank you, I'll work it out for you, I'm AI, I'm very clever.
Speaker 1:So you go there. The next one down accuracy wise is just saying the food name. So it's like, I just had a lasagna. I had a shepherd's pie. I had a cheeseburger.
Speaker 1:I had fish fingers, I don't know how much is baguette, no description, just in food name. This still works, okay, because what it does is it goes and finds the average serving size of those meals from restaurants online, and it takes at least five and works out an average. Why is this accurate and useful? Because the chances are, you're not gonna be straying too much away from the average serving size of those foods, unless you go to like a competition restaurant that eats those crazy sized things, okay? And unless you go to a Michelin star where they give you a dribble of food, right?
Speaker 1:It doesn't even count in those Michelin, like, what are those foods by the way? We need to stop them, ban them, it's a disgrace. Anyway, so you got that. So you got that. The next one down, and again, all of these are in the app you can do, is take a photo of your food.
Speaker 1:Now the photo one's interesting, sometimes the photo is bang on, or bang on what the menu says. Sometimes the photo gets the food wrong. So it might look, there's like example I did the other day was we had light salted butter, so like a reduced fat version of butter and it was very light color, it was like white, and he thought it was mayo, it was butter, stuff like that. But in general, it's very good and it can pick up the foods, but because it can get some ingredients wrong, it comes down on the list to not the most accurate one. But again, what matters is you are consistent with your tracking, so whether you wanna log your entire day with one voice note, whether you want to send multiple voice notes a day, whether you want to text the phone, whether you want to barcode scan, whether you want to photo scan, do all whatever it takes to be consistent, that's what matters.
Speaker 1:And you know why? Again, another study, 1,000 successful weight loss journeys, and it looked at consistency in weight loss. And it looked at the fundamentals as well, interestingly enough, just tracking their calories, getting their steps in, and trying to get their protein in, and just trying to have a general good habit system going. So it tracked how many times they do that day or a week. The people that did between 10 to 49% of the days still lost over twelve weeks, by the way, lost Sorry, it wasn't twelve weeks, it was twenty four weeks, still lost 10 pounds.
Speaker 1:Still lost 10 pounds. 10 to 49%, so less than half of the days. The group that did 50 to 60% or 50 to 70%, fifteen pounds. The group that did 90% plus, 24 pounds. And this was seen in fat loss, it was seen in other health markers.
Speaker 1:So even if you're not always consistent, but you're still turning up, you're gonna get results. But imagine you could turn up every day because it's so easy, and that's what you can do with Parapal. You can do this every day, guys. If you focus from now until bedtime, you can track your entire day with one voice log. You're just keeping a food diary.
Speaker 1:If you keep a food diary for one hundred days out of one hundred days, you are stacking the odds in your favor. You are likely going to be losing fat, you're going to learn so much about yourself. You're going to let go of the perfectionist mindset because that's gone now. You're going to get your steps up, you're going to feel good about yourself. You're not tracking a thousand things, you're going to feel lighter, happier, You got your life back.
Speaker 1:Come on, like I said, we need to grow up a bit. Let's not try and do thousands of things. Let's focus on what we need from fat loss and bugger off. Do know what I mean? Get into work and get out.
Speaker 1:You know, don't stay around till nine. Those people who finished work at 5PM, let's stay on till nine doing absolutely nothing that matters. No. No. No.
Speaker 1:No. No. Let's not do that. Let's go home and spend time with our family and friends, do more meaningful things with our life as opposed to the nonsense that doesn't bring anything back. And that's health and fitness in a nutshell.
Speaker 1:People are staying on till 9PM, focus on stuff that does not matter, and it's actually just really annoying. And it's the advice that's been given out there, blah blah blah blah blah. Complicate everything and then sell you something stupidly complex. It doesn't work, it doesn't work. Anyway, that's the lesson from today.
Speaker 1:There is a tracking accuracy spectrum video, there is a video of me actually doing all of those things with one piece of food, about one plate of food that you'll be able to watch so you can see it in action. And, yeah, if this resonates with you, look, got thousands and thousands, 15,000 plus users on the app, thousands of successful stories, people who have come from really, really weight watchers, Zoe, all sorts of stuff. They've come to this, and the simplicity has broken through to them, and they've made amazing progress. Once it clicks, guys, it's life changing, and you're gonna love yourself for it. You're gonna think, oh my God, why am I wasting so many hours and this, this and this when I can just do the fundamentals, use this app and bugger off.
Speaker 1:And that's what I'm gonna do now. Gonna bugger off and I'll see you back here for day three podcast and yeah, focus on now until bedtime and that's all you can do and I'm sure the results will start stacking up in your favor.