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Most people who try to lose weight and keep it off end up failing. But what if the problem isnât you - itâs the diet?
In this episode, we cut through the noise of weight loss fads to explore a science-backed method thatâs helped countless people make real, sustainable changes. Itâs called flexible dieting, and itâs built around the idea that personalised macronutrient targets, food quality, and consistency matter more than restrictive rules or trendy plans.
Our guest is Alan Aragon, a leading expert in fitness nutrition whoâs spent over 30 years coaching clients and publishing research thatâs reshaped how the industry thinks about fat loss. Alongside Alan is Professor Sarah Berry, ZOEâs Chief Scientist, who brings deep insight from her studies on metabolism and how our bodies respond to food.
Together, they unpack what actually works for long-term fat loss - and how you can get started with a realistic, effective approach that doesnât require cutting out the foods you love.
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Timecodes 00:00 Forget crash diets 03:42 The REAL reason we're all gaining weight 10:50 Does the keto diet work? 13:15 High-carb or high-fat diet for weight loss 18:22 The biological reason you regain weight 19:26 What is the 'YOLO margin' and how can it help you lose weight? 22:53 How a single treat becomes a daily habit 24:22 The mindset trick to stop binge eating for good 27:53 How to turn your body into a metabolic engine 29:26 No.1 rule for PROTEIN intake 33:53 A surprising take on Ozempic 38:00 The hidden danger of weight loss drugs 39:23 Step one is NOT diet or exercise 42:02 Why poor sleep makes you crave junk food 47:50 Optimal protein for fat loss 49:07 The easiest way to hit your daily protein goal 51:17 The only 3 exercises you really need 53:58 How to do 80 squats a day without even trying 56:32 This simple eating trick can cut 15% of your calories 59:50 A final warning for anyone trying to lose weight
đBooks by our ZOE Scientists The Food For Life Cookbook | Every Body Should Know This by Dr Federica Amati | Food For Life by Prof. Tim Spector |
Free resources from ZOE: Live Healthier: Top 10 Tips From ZOE Science & Nutrition | Gut Guide - For a Healthier Microbiome in Weeks |
Mentioned in today's episode Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial
Effects of meal frequency on weight loss and body composition: a meta-analysis
Does Timing Matter? A Narrative Review of Intermittent Fasting Variants and Their Effects on Bodyweight and Body Composition
International society of sports nutrition position stand: diets and body composition
New insights in the mechanisms of weight-loss maintenance: Summary from a Pennington symposium
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By: ZOE Title: Forget crash diets: How to maintain a healthy weight | Alan Aragon & Prof. Sarah Berry Sourced From: www.youtube.com/watch?v=wmspKuqEB7U
