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The Genius Life
355: Step-by-Step Guide to Losing Fat Without Losing Muscle; Protein Timing to Optimize Muscle Growth | Alan Aragon
Dec 25, 2023
Alan Aragon, a nutrition researcher and educator, discusses fat loss strategies, the importance of creating a caloric deficit, the benefits of Puris 03 ultra pure fish oil, the phenomenon of rapid weight regain, the satiating effect of protein, the impact of ultra-processed foods, optimizing health with Life Force biomarker testing, potential biases in nutrition research, optimal protein intake for muscle growth, and casual conversation and recommendations.
01:24:42
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Quick takeaways
- Creating a caloric deficit through purposeful restriction or choosing satiating foods is key to losing belly fat.
- Sustain a caloric deficit of 10-20% below maintenance level for gradual and sustainable weight loss.
Deep dives
The importance of a caloric deficit for losing belly fat
Losing belly fat requires an overall reduction in body fat. To achieve fat loss, a caloric deficit must be imposed, either through purposeful calorie restriction or choosing more satiating foods. A caloric deficit of 10-20% below maintenance level is recommended, resulting in a weight loss of 0.5-1% of total body weight per week. Rapid fat loss can be more viable for severely overweight individuals. It is important to sustain the caloric deficit over time and distribute protein intake evenly throughout the day to minimize muscle loss.
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