Flexible Dieting: A Science-Based, Reality-Tested Method for Achieving and Maintaining Your Optima l Physique, Performance & Health

by Alan Aragon

Overview

The last nutritional model you will ever need to achieve and maintain your optimal physique, peak performance, and robust health.

Do you find yourself confused by the ever-changing diet landscape? Low-carb, keto, low-fat, Paleo, supplements you can’t pronounce, and of course the fix-all magic bullet—it becomes a minefield of endless frustration with little or no sustainable results to show for it. In his new book Flexible Dieting: A Science-Based, Reality-Tested Method for Achieving & Maintaining Your Optimal Physique, Performance, and Health, Alan Aragon is here to put an end to the confusion and put you on a path to success.

With over 25 years of experience as a nutrition researcher and educator, Alan reveals the biggest diet secret of all—no single diet is best for everyone. The key to success is finding a tailored program that meets your individual needs and helps you build lifelong habits to support your goals.

Flexible Dieting is a research-based, field-tested approach to nutrition that focuses on macronutrient balance and proper food sourcing that will help you achieve your dietary and physical goals at your own pace. With this simple weight-loss plan, Alan shows you how to eat within your specific macronutrient targets, making weight loss achievable and sustainable while fostering a healthy relationship with food and offering more freedom in your food choices.

Product Details

ISBN-13:	9781628601374
Publisher:	Victory Belt Publishing
Publication date:	06/07/2022
Pages:	288
Sales rank:	223,890
Product dimensions:	7.40(w) x 9.00(h) x 0.90(d)

About the Author

Alan Aragon is a nutrition researcher and educator with over 25 years of success in the field. He is known as one of the most influential figures in the fitness industry’s movement towards evidence-based information. Notable clients Alan has worked with 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 as well as the peer-reviewed scientific literature. He is the lead author of the ISSN Position Stand on Diets & Body Composition. Alan maintains a private practice designing programs for athletes and regular people striving to be their best.

Table of Contents

Part 1 Important Introductory Stuff 8

About This Book 9

Abbreviation List 12

Chapter 1 The Origin & Evolution of Flexible Dieting 14

Rigid Versus Flexible Dietary Control 15

Dichotomous Thinking: The Backbone of Rigid Dietary Control 18

Discretionary Calories: All Foods Can Fit When Properly Moderated 20

Chapter 1 in a Nutshell 26

Part 2 Scientific Foundations 28

Chapter 2 The Big Picture of Science 29

Why Is the General Public So Confused About What to Eat? 29

Scientific Literacy: Necessary for Navigating the Minefield of Misinformation 32

The Scientific Method 34

The Nature of Science (Core Principles) 37

Chapter 2 in a Nutshell 41

Chapter 3 Demystifying Scientific Research 42

Types of Research 42

The (New and Improved) Hierarchy of Evidence 46

Resolving the Conundrum of Conflicting Study Results 52

Further Study and Resources for Sharpening Your Research Skills 58

Chapter 3 in a Nutshell 60

Part 3 Examining the Components 62

Chapter 4 Protein 63

Intake Hierarchy of Importance 66

Role in Muscle Gain 67

Role in Fat Loss 85

Role in Athletic Performance 94

Chapter 4 in a Nutshell 99

Chapter 5 Carbohydrate 102

Fiber: A Complex Carbohydrate 103

Glycogen: Stored Carbohydrate 106

Sugar: Reality Versus Alarmism 108

The Relativity of Essentiality 109

Role in Muscle Gain 111

Role in Fat Loss 117

Role in Athletic Performance 122

Chapter 5 in a Nutshell 137

Chapter 6 Fat 140

Total Daily Fat Requirements 141

Controversies 152

Omega-3 and Gmega-6 Fatty Acids: Rants, Raves, and Ratios 162

Chapter 6 in a Nutshell 167

Chapter 7 Exercise Performance-Enhancing Supplements 170

A Word About Weight Loss Supplements ("Fat-Burners") 171

Role in Athletic Performance 178

Chapter 7 in a Nutshell 192

Part 4 Programming the Components 194

Chapter 8 Dietary Programming 195

Step 1: Setting the Goal and Time Frame 197

Step 2: Setting Calories 211

Steps 3 to 5: Setting the Macros 220

Chapter 8 in a Nutshell 232

Chapter 9 Adherence, Maintenance & Weaning off of Tracking 234

Dietary Adherence 235

Individualization: A Powerful Yet Underrated Adherence Driver 241

Redefining Maintenance 272

Weaning Off of Tracking 285

Chapter 9 in a Nutshell 291

Chapter 10 Reviewing the Key Concept's & Taming the Beast 294

References 308

Index 336