No Bullsh*t Nutrition Podcast

Episode 4: How to Eat Junk Food and Still Lose Weight

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In this episode, I discuss the fundamentals of weight loss and why you don’t need a fad diet in order to lose weight. Fad diets usually lead to rapid weight regain. A fad diet is more likely to lead to nutritional inadequacy, especially if it limits a whole food group. You definitely don’t need a prescribed ‘diet’ in order to lose weight successfully and sustainably.

The key to lasting weight loss is by making small, incremental changes over a longer period of time than diets that promise a ‘quick solution’. To lose weight, it’s fundamental to adopt an approach that creates a negative energy balance.

In this episode you’ll learn:

• Reasonable rates of weight loss
• Key metrics for weight loss
• My 80/20 approach to eating
• A free tracker for your 80/20 goals

Extra things to note:

• This episode is based on the key fundamentals of weight loss.
• It does not take into account conditions or other factors that may prevent people from losing weight, which is very common.
• Stay tuned for another episode on the factors that can affect weight loss.

Referenced Material

(1) Dietitian Connection. (2021, May 17). Weight loss. Dietitian Connection. https://dietitianconnection.com/patient-resources/weight-loss/

(2) Whitney, E. N., Rolfes, S. R., & Crowe, T. (2019). Understanding Nutrition. Cengage.

(3) Baker Heart & Diabetes Institute. (2022). Portion plate guide. https://www.baker.edu.au/Health-Hub/Fact-Sheets/the-Portion-Guide

(4) Freire, R. (2020). Scientific evidence of diets for weight loss: Different macronutrient composition, intermittent fasting, and popular diets. Nutrition, 69, 110549. https://doi.org/10.1016/j.nut.2019.07.001