Jeremy Ethier

10% Body Fat vs 50% Body Fat (Diet Swap)

Start a free two-week trial of BWS+ here: https://bws.plus/21a What happens when you swap diets with someone three times your size — and what can it teach you about how to stop overeating? I put the best strategies to stop overeating to the test, building science-backed tips to stop overeating into a full day of real meals. They will be trying my fat loss meal plan with high protein meals and low calorie meals and I will try their daily diet. A big thank you to the doctors at Elumind, who conducted and interpreted our brain scans: https://elumind.com/ For 24 hours, I ate the exact diet that got Cam to over 50% body fat while he and his wife Michelle ate the diet that keeps me at 10% body fat. We also underwent EEG brain scans to explore why some people struggle with overeating and whether lasting change is possible. Cam's go-to breakfast was a McDonald's feast: a Sausage McGriddle, Sausage Egg McMuffin, two hash browns, and a large Coke. For Cam and Michelle, I made a dieting breakfast: high-protein French toast with whole-grain bread, egg whites, caramelized apples, turkey bacon, and sugar-free syrup. The calorie difference was huge — 1,674 versus just 474 — and it introduced the first of seven science-backed strategies, some of the best strategies to stop overeating I've found: adding crunchy, chewy foods to slow your eating and boost fullness. A week before the swap, the brain scans had already hinted at why. Cam's reward center lit up when he looked at burgers and fries, while mine showed far more activity in the self-control center. Michelle's scan was different again: after taking Ozempic for over a year, her brain barely reacted to the food at all. Lunch highlighted another massive calorie gap. Cam's usual work lunch of a bagel with cream cheese, granola bars, a cookie, string cheese, a banana, and multiple Cokes came to 1,545 calories. My barbecue chicken fajitas with vegetables and a diet soda came to just 408 calories. That meal introduced the second strategy: swapping full-sugar soda for diet soda. Then came another lesson — changing your food environment. Cam and Michelle shared how having chips, donuts, or cheesecake in the house often made overeating feel inevitable, showing that some of the most important food decisions, the ones that help you stop overeating, happen at the grocery store, not the kitchen. Phase two of our brain scan experiment revealed a surprise. After everyone ate until full, we were given dessert. Michelle's reward center suddenly became even more active than Cam's, showing how fast rewarding foods can overpower the medication. Carrying nearly 380 pounds had given Cam a surprising strength advantage, and getting back under the weights reignited an old competitive side. That led into another strategy: training your self-control by doing hard things. For snacks, Cam reached for chips, another Coke, a PB&J sandwich, and a protein bar, while I stuck with carrots, hummus, and a protein bar. This introduced two more of the most practical tips to stop overeating I know: practicing mindful eating instead of eating distracted, and practicing saying no to build self-control. Time for dinner. Cam's creamy Cajun Alfredo pasta with garlic bread came to roughly 2,000 calories, while my higher-protein version with vegetables and half calorie-free noodles came to just 572 calories. Before eating, I introduced the final strategy: using smaller utensils to slow down so your fullness signals have time to catch up. Dessert was the final surprise: healthier Ninja Creami ice creams for them, while I finished with Ben & Jerry's and chocolate milk. Michelle remained my toughest critic, but Cam loved both enough that I hoped they'd become replacements he'd stick with. By the end, the difference was incredible. Cam's daily diet totaled 8,312 calories, including 422 grams of fat and nearly 1,000 grams of carbs. The diet Cam and Michelle followed came to just 1,994 calories — yet they often couldn't finish their meals, they were so full. Disclaimers: Jeremy Ethier is not a doctor, physical therapist, or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeremy Ethier will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. 0:00 – 0:37 - Weigh-Ins 0:38 - 5:20 Breakfast Swap & Brain Scan 5:21 – 10:29 Lunch Swap 10:30 – 12:50 Workout 12:51.- 15:20 Snack Swap 15:21 – 18:47 Dinner Swap 18:48 – 22:00 Dessert Swap 22:01 - Final Weigh Ins