Weight Loss Expert Shares the Absolute Best Ways (and the worst ways) to Lose Weight Long Term Using Research-Backed Strategies Anyone Can Implement Today with Dr. Allan Bacon

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Dec 4, 2024

Dr. Allan Bacon, a nutritionist and certified personal trainer with a doctorate in dental surgery, shares powerful insights on sustainable weight loss. He discusses the pitfalls of common crash diets and emphasizes adopting a whole foods approach. Dr. Bacon highlights the importance of mindset shifts, especially for women during hormonal changes, and debunks misconceptions about metabolism and weight gain with age. Listeners learn about the significance of lean muscle, resistance training, and practical tips for cultivating healthy habits.

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ADVICE

Sustainable Weight Loss

Prioritize sustainable lifestyle changes over short-term diets.
Focus on whole, minimally processed foods, limit eating out, and reduce dietary fat.

INSIGHT

Variety and the Buffet Effect

Successful long-term weight maintainers eat less variety in their diets.
Too much variety can lead to the "buffet effect", increasing cravings and calorie intake.

INSIGHT

Thermic Effect of Food

Whole food diets increase the thermic effect of food (TEF) compared to processed food diets.
A higher TEF means more calories are burned during digestion and absorption.

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This episode is brought to you by Bioptimizers, Bon Charge, and AquaTru.

Social media is flooded with weight loss advice, much of which is unhelpful or unsustainable. From crash diets to quick-fix methods that rarely lead to lasting results, it’s hard to cut through the noise and find what truly works. Today’s guest shares expert advice and the proven strategies he uses with his clients to achieve real, lasting results.

Today on The Dhru Purohit Show, Dhru sits down with nutritionist and certified personal trainer Dr. Allan Bacon. Dr. Bacon breaks down the best and worst ways to lose weight, the ideal mindset for sustained weight loss, and the harmful advice often targeted at women in perimenopause and menopause. He also shares actionable tips on how often to train and strategies for changing eating habits and behaviors around weight loss. From debunking social media myths to diving deep into the latest research, Dr. Bacon offers expert insights on nutrition and training you won’t want to miss.

Dr. Allan Bacon holds a Doctorate in Dental Surgery from the University of Maryland. He is a certified personal trainer through the National Academy of Sports Medicine, a certified nutritionist and physique/bodybuilding coach, a USA Powerlifting coach, and has over 15 years of experience formulating for leading dietary supplement companies. His work has been featured in Muscle & Fitness, Sci-Fit, the Alan Aragon Research Review, and The Personal Trainer Development Center. Dr. Bacon specializes in helping working adults master their physique, performance, mindset, and habits to achieve sustainable, lifelong results.

In this episode, Dhru and Dr. Bacon dive into:

Best and worst ways to lose 10 lbs (00:00:36)
Optimal mindset for sustained weight loss (6:46)
Why weight loss becomes more challenging as we age (17:28)
Damaging advice for women in menopause (24:50)
Changing strategies (31:34)
The power of resistance training and what the research shows (36:57)
Autophagy through exercise, how to get started, and why fasting can be harmful (46:57)
Ideal protein intake and the nuances that need to be considered (54:09)
Minimum amount of training to build lean muscle (01:01:01)
What is resting metabolic rate and the impact on calories (1:09:57)
The Twin study and Three Aspects of every habit (1:12:57)
Dr. Bacon’s journey and nutrition guidance (1:28:27)
How to incorporate movement into your day (1:37:57)
Dr. Bacon’s Why (1:43:07)

Also mentioned in this episode:

Dr. Allan Bacon’s Nutrition Guide E-book: Learn how to optimize your diet to get stronger, improve your health, build balanced meals, make smart choices at restaurants, stay on track during vacations, and more.

For more on Dr. Bacon, follow him on Instagram, Facebook, YouTube, and his Website.

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