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The Best Diet For Fat Loss │ How To Lose Body Fat with James Krieger and Ari Whitten


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Published: 6 months ago
”Eat well and exercise more.” This is the general blanket prescription you get when you want to lose weight. And while diet and exercise (calories in – calories out) are essential for a successful fat loss program, there are numerous other factors (sleep, food quality, N.E.A.T., etc.) that also play a role. To make things more complicated, new diet FADs are constantlyshowing up promising incredible results in no time. All these variables are often contributing to many people going from one diet to another without experiencing any results or gaining back the pounds they have worked hard to lose. So, what does science say? What is the best diet for fat loss? And how to lose body fat in a way that it stays off and you come away from the process feeling happy, healthy, and full of energy.
This week, I speak with researcher James Krieger. He has spent the last many years researching all the scientific studies on weight and fat loss and he is a powerhouse of knowledge on the best way to lose fat. (I have been following James for many years, and he has been an big influencer in the way I help my clients losing weight.) The conversation we have today, will uncover the different aspects to fat loss and why science says the best diet for fat loss is the one you can adhere to.

In this podcast, we’ll cover
• How we gain fat (and how to lose fat)
• ”The latest magic solution for weight loss” – why most of the latest diets aren’t living up to their promise
• The latest scientific study says – how to navigate through research and how to weed out good studies from bad ones
• The calories in – calories out equation
• What is the best diet for fat loss? Paleo or Keto (why either of them works, and why they don’t)
• Why good quality foods are essential for successful fat loss
• What science says about the ketogenic diet
• 3 main reasons why we gain fat
• The truth about food rewards (and how food manufacturers make us addicted to high food reward products)
• The top 3 strategies for fat loss
• Non-Exercise Activity Thermogenesis (N.E.A.T.) one of the most important keys for successful weight loss

SCIENCE SAYS THE BEST DIET FOR FAT LOSS IS THE ONE YOU CAN STICK TO │ HOW TO LOSE BODY FAT USING SCIENCE, WITH RESEARCHER JAMES KRIEGER – SHOW NOTES
How we gain fat (and how to lose fat) (5:00)
How hormones affect weight loss (12:15)
How to identify navigate scientific research on nutrition and fat loss (15:32)
How energy levels are affecting adherence to diet (25:27)
Why finding a weight loss plan that works for you is important (30:49)
Why you should be cautious about listening to the latest diet trends (33:55)
The best diet for fat loss – Paleo or Keto? (39:37)
How food rewards affect your adherence to diets (44:38)
The reason why we consume more calories today (53:26)
The biggest factors for driving fat gain (54:51)
James’ top 3 strategies to fat loss (1:04:18)
AriWhittenEnergyBlueprint


comment  Comments

The carb choices for keto are as plentiful as are vegetables.

13 hours ago

Ari you are so well spoken, so organized in your thinking. Always great content. Thank you

3 months ago

Already a fun and subscribed. I'm a Pharmacist and very interested in nutrition, Chronobiology and health in general, kept on a natural organic way (hopefully without drugs!!)
Thank again for your interesting and science-backed content.

- Guillermo

3 months ago

Thanks so much, Beaware1972! Much appreciated! :)


-Ari

3 months ago

This is so awesome talk! I agree with James in all points. Thank you for this video! Enjoyed a lot.

4 months ago

Clinical trials (double blinded even better) is good, but its definitely not the best evidence, actually the way I see it its still pretty weak in itself. Clinical trials that come with a hypothesis why the things are how they are, a hypothesis that makes correct predictions and can be falsified, THAT is what i would call good evidence.

So, to get to your hypothesis ... I think its rather easy to be shown that this cant be correct. According to your hypothesis a guy with diabetes type 2 or pre-diabetes (anyone with a high fasting insulin level) on a high carb diet will loose the same amount of fat like one with normal insulin levels, as long as both have the same energy deficit. I am pretty sure i have seen studies that prove that wrong. Cause in my understanding this would mean, insulin is irrelevant for releasing triglycerides from adipose tissues.

... this gets better: so Ari, you said literally that the claim that carbohydrates and insulin drive fat gain has been definitly, 100% proven wrong? Insulin is irrelevant for that? Who has proven that, and how?
Wait

5 months ago

47:45 - food reward

5 months ago

20:00 Gary Taubes is so black and white. People in general do that. ITs either always all one thing or another. Why can't some people wrap it around their heads that calories are all ABOUT the same...but one calorie of donut is probably a few percent worse than 1 calorie from brocolli

6 months ago

18:16 calories definitely matters by far the most. Different foods, food quality, macro ratios affect caloric use for sure...but only by a few percent

6 months ago

Ari, you continue providing such beneficial information that can significantly improve our long term health! I really appreciate you and your evidence focused approach to finding 'truths' within the maze of health related info available. Thanks a ton!

6 months ago

Thanks so much, Bruce. That means a lot to me!


-Ari

3 months ago