Feel Better, Live More with Dr Rangan Chatterjee

How To Burn Fat, The 4 Food Rules That Will Transform Your Health & The Truth About Calories with Dr Rupy Aujla #520

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Feb 5, 2025

Dr Rupy Aujla, a medical doctor and nutritionist, shares his journey from heart condition to health advocate through food. He reveals the science behind burning fat and why calorie counting often misleads. Rupy discusses four sustainable food principles, emphasizing the danger of ultra-processed foods and the benefits of single-ingredient items. He highlights the importance of protein at breakfast for appetite control. His insights encourage a holistic approach to nutrition and empower listeners to make informed dietary choices.

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INSIGHT

Multiple Factors in Nutrition

There's no single cause for rising obesity and metabolic disease.
Multiple factors like guidelines, food processing, environment, and cost contribute.

INSIGHT

Calorie Deficit and Its Caveats

Calorie deficit is scientifically proven for fat loss, especially visceral fat.
However, strict calorie counting can be detrimental to one's relationship with food.

ADVICE

Holistic Weight Loss

Focus on a holistic approach to weight loss instead of rigid calorie restrictions.
Highly motivated individuals may find calorie deficit diets easier to follow.

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Why has nutrition - something that should be so simple - become so complicated? With 70% of our diet now consisting of ultra-processed foods and conflicting advice everywhere we look, is it any wonder we're confused about what to eat?

Today's returning guest is my good friend, Dr Rupy Aujla, who is on a mission to make healthy cooking accessible and enjoyable for all. He’s a medical doctor, nutritionist and founder of The Doctor's Kitchen and author of five best-selling books.

If you haven't heard Rupy's story before, his life was changed after suffering a significant heart condition in 2009. After learning about nutritional medicine, he was able to reverse his condition using a food and lifestyle approach. Today, Rupy is constantly creating tasty recipes that help people optimise their health and he shares them - yes, in his cookbooks - but, also, in his wonderful Doctor’s Kitchen recipe app that helps over 10,000 people each week use evidence-based food and lifestyle medicine, to live healthier, happier lives.

In this fantastic conversation, you'll discover:

The science of burning fat and why calorie counting often fails in the real world
Four evidence-based principles for sustainable weight management that don't require strict tracking
Why ultra-processed foods lead to overconsumption and how to naturally reduce them in your diet
The power of single-ingredient foods and how they can transform your health - and why protein at breakfast is crucial for appetite regulation throughout the day
Why eating dinner a little bit earlier, can significantly impact our metabolism and weight
How the quality of our sleep directly affects our food choices and the connection between emotional eating and our relationship with food
Why different diets work for different people, how to find your personal approach and practical tips for implementing healthy changes while maintaining a busy lifestyle

This conversation strips away the complexity of nutrition, offering clear, actionable strategies that anyone can implement.

So, if you're feeling overwhelmed by conflicting nutrition advice, this conversation offers a practical roadmap forward, showing you how simple - and enjoyable - healthy eating can be.

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Show notes https://drchatterjee.com/520

DISCLAIMER: The content in the podcast and on this webpage is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your doctor or qualified healthcare provider. Never disregard professional medical advice or delay in seeking it because of something you have heard on the podcast or on my website.