The Science of Losing Body Fat | Alan Aragon
Stop following nonsense diets and use science to lose weight.
Alan Aragon is a nutrition researcher and educator with over 25 years of success in the field. He is one of the most influential figures in the fitness industry’s movement towards evidence-based information. Notable clients include Stone Cold Steve Austin, Derek Fisher, and Pete Sampras. Alan writes a monthly research review (AARR) providing cutting-edge theoretical and practical information. Alan’s work has been published in popular magazines and peer-reviewed scientific literature. He co-authored Nutrient Timing Revisited, the most-viewed article in the history of the Journal of the International Society of Sports Nutrition (JISSN). He also is the lead author of the ISSN Position Stand on Diets & Body Composition. Alan designs programs for recreational & professional athletes — and of course regular people striving to be their best.
In this episode we discuss:
– How much protein do you really need?
– What most people get wrong about losing body fat
– Is it ok to eat carbs, and how much?
– Do calories matter?
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34 Comments
Michael Atzor
Great podcast ?
Rick Guymon
Needs some time stamps please for such a long one.
Dr. Gabrielle Lyon
Have you experimented with carbohydrate timing? What has worked for your body?
Pet Rov
Alles sehr schön. Aber zuerst zusammen die Nummern 10 und 1. Eine empru.ONLINE Brünette und eine anderec Blondine. Es wäre unfair, wenn ich 4 wählen würde
Kale Chips
I remember an article you wrote for Muscle and Fitness if I remember correctly. You suggested eating the majority of the carbohydrates at dinner and lunch. In other words, I find that works since I train early in the morning. Focusing on protein in the morning satiates and doesn't give you that sugar high.
VerySeriousUser
"It's a matter of incurring a caloric deficit by the end of the week".
Funny how I lost 30 lbs by increasing my caloric intake by ~700 kcal per day (and I also moved way less). The amount of eat only has limited impact and only when certain factors are met.
I'm sorry, but I can't believe CICO is still taken seriously.
Roxana Delgado
Where I can find the calculator?
Alfred Bradly
Alles sehr schön. Aber zuerst zusammen die Nummern 10 und 1. Eine empr.ONLINE Brünette und eine anderev Blondine. Es wäre unfair, wenn ich 4 wählen würde
Dobbz Motorsport
Is it better to lost fat to trim fat stores (stomach) prior to gaining mass, or better to gain mass then attempt to lose fat?
The Iron Force
Super awesome collab ! Love his nonbs ,simple digested approach on the fundamentals.
Chris Laf
Love the podcast. This is extremely helpful. Would be great to have the reference do David Galvin's online calculator and It wasn't clear to me if when in fat loss mode, do you keep your dailly protein requirements and reduce the calories of Carbs and Fats to hit your target caloric expenditure daily or weekly ? In my case My daily requirements are in the 2100calories but my target weight is 200lbs which means 200g of protein per day which is a lot. That represents 800 calories. To loose a pound a week my weekly expenditure has to be reduced by 3500 calories so out of a total of 14, 280cals per week that takes me to 10,780 divide that by 7 days and we are at 1540Calories per day. But with 800 calories of protein that leaves 740calories of Carbs and Fats which is very difficult to meet without going full keto…what am I not understanding or is this right ?
pao-chein chuang
You don't know what YOLO means, lol. I feel so much better.
Darko Fit Coach
As long as adequate protein (2gr per kg) is there and overal calories are in deficit this is key. Then carbs or fats dont matter its pure personal preference.
I eat carbs in all my meals. Protein and overal calories dictate success. Rest is details
P G
Just started watching and after the intro im perplexed, is this only for those who are metabolically healthy? bc the aggregate of people, in the US at least, are not that. Plus those same people hear the word "carbs" and they think bread.
P G
@11:00 he mentions Layne Norton, hasnt he been proven wrong several times for misinterpreting data?
P G
@42:00 made me laugh. As you are telling people to eat carbs (while not specifying which carbs). Then to say Zero carb isnt sustainable, well neither is a caloric deficit, Sooo, people will just get fat again. Shocker.
boxerfencer
38:02 Carb requirements
Athletic and hypertrophy/strength:
>=3 gm per kg BW
Strength and mixed team sports:
3-6/8 gm per kg BW
Competitive high volume endurance:
>=6 gm per kg BW
bigpicturegains
Depending on the foods I eat, their macro breakdown, micro, etc. it effects how much I fidget, feel like engaging in activities, how I perform in the gym. This is despite the same caloric amount. It’s definitely not just calories that matter, it’s how those specific calories influence us on many levels.
さいもん祖父Uncle Sy
About longevity, here in Japan specifically, the point most people don't realize is that those people now in their 100s were 60 years old before the processed foods boom. They experienced famine and extreme caloric restriction while working at agriculture, fishing and industry. Of course advances in medicine and a great socialized medicine system helps as well.
I venture to say there will be a downward trend in longevity.
Gerard Kuzawa
Dr. Gabrielle Lyon, thank you for looking your more natural beautiful in contrast to you your supplementation. Yes, my qualifier is that I am here for the nutritional information, but I do not discount that of which I see of you. Those Botox lips were totally unbeautiful for you.
Gerard Kuzawa
I really like seeing the binder of notes before you. Not sexually, but it just excites me about you..
Gerard Kuzawa
The binder of notes just reveals things about you to me (all along all of what you say and ask).
Rather exciting… rather just awesome. Thank you young lady 🙂
A M
Great information, thank you for sharing ??
April Coombs
I'm trying to make sure I'm eating enough protein, but my resting heart rate increases to 65. When I lower my protein it goes down to as low as 54. Can you please let me know if this is normal.
boxerfencer
Are the carb requirements based on actual bodyweight or ideal bodyweight?
Mehmet Pazar
Please when you do a podcast try to specify the age you are really adresing because some of your advices and suggestions may do big harm for some age groups. ALSO dr you are wrong about cholesterol and stature fat.Cholesterol indeed does not cause heart disease but saturated fat does. Please check Huberman and Attai podcast and understand the facts. I am not a vegan or vegetarian or fish only or meat only or carbs only eater but I know surely that eating saturated fats is not so good.
Chettie Poute
I’m glad you got to interview Alan. He is THE MAN when it comes to fat loss, body composition, diet and nutrition. THE BEST in the fitness industries. ?
Mayra Kennedy
Love this conversation. however, i do need help LOL (don't we all!) I've had success with various methods of eating but I can't seem to make any changes to my body composition lately… very frustrating. What should I do Dr. G?
Kristan Altimus
Dr. Lyon Can you please post the link for Body Composition that your guest wrote, please. Thank you! PS. Silly question, but do ever recommend organic white popcorn in coconut oil? Just curious. Blessings!
Glenn Bishop's Magic, Mysteries, and Much More!
There is no way I would use carbs to lose body fat. Carbs are absorbed by the human body as glucose/sugar, and all carbs will raise blood sugar. Calories in calories out in my opinion is a bull spit con job. A calorie is a measurement of heat in the science of physics. It has nothing to do with nutrition or fat loss. The human body doesn't have calorie receptors, it has hormones. And you can't out-work-out a bad diet. The human body is storing the food eaten as fat, (depending on the diet) or it isn't. Period. I think Charles Poliquin is correct when he said winning the war on body fat is winning the war against insulin. All carbs raise blood sugar and insulin and puts the human body into fat storage mode. Period!
According to Dr. Eric Westman, a person doesn't have to work out to lose body fat. He said to to lose body fat, just cut your carbs to 20% of your diet every day. He said, you can work out, but it is not needed to lose body fat, fat loss apparently is "all" about the carbs.
Mark Aguilera
Would be great to interview Georgi Dinkov and Kyle Mamounis 2 nerdy former zero carbers.
Bryan Warsaw
Do you have the hyperlink to the calculator you refer to in the video?
Alan Aragon
Whoa, didn't know this was already up on YT. Thanks everyone for watching this vid! Of course huge thanks to @Dr. Gabrielle Lyon for the great conversation. Those asking about the calculator, it's at the following link: https://alanaragon.com/calculator. But please note that it's at best an educated guess (like all calculators). The utility of such calculators is limited to those who either a) want to know what their hypothetical needs are at a different bodyweight and activity level, or b) individuals who have no clue about the caloric intake that maintains them…. If you know what currently maintains you, then simply adjust up or down from there (if needed), no online calculator necessary. Cheers, everyone.
vinay iqbal
Thank God for this video
I love carbs
But because of keto n low carb trend was depriving myself
But now heck it ?
Oats fruits ❤️?