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They tell you that certain foods make you fat and damage your health. They make you follow rigid, unscientific, ridiculous rules that force you to eat less by default.
You want books that tell you exactly how to lose fat , gain muscle , or eat a healthy diet without feeling like a neurotic weirdo. You want to know that your time, money, and energy are spent on things that will give you results. If you use the affiliate link, the price is the same for you, but a small percentage of your purchase goes toward supporting this blog.
In Mindless Eating , however, Brian Wansink explores the most important environmental variables that affect your food intake. The book also debunks some common myths, like the idea that making nutrition labels more obvious will help people lose weight.
My favorite part of Mindless Eating is how the author gives extremely practical tips at the end of each chapter, based on the best evidence. You can flip to almost any page and immediately start making positive changes. Affiliate Link Non-Affiliate Link. The first six chapters of The Fat Loss Bible debunk some of the most common myths about dieting, such as:.
The first chapter is probably the most important. It dissects virtually every study on calorie balance from , when the book was published. I referred to this chapter over times when writing this article. Next, the book tells you how to design a diet and exercise program to lose fat, while losing as little muscle as possible.
Later in the book, Anthony also tears apart several common myths, such as vegetarianism and veganism being being better for health and fat loss. It would have been nice if the book spent more time looking at the research on exercise for fat loss.
However, the book still gives you enough information to get started with a smart fat loss workout program. The rest of the book then covers the evidence on the most important dietary factors that affect fat loss and muscle gain. He breaks down myths about protein, carbohydrate, and fat, and then gives a thorough analysis of the paleo diet.
The last section of the book teaches you how to create a sustainable, simple diet for fat loss or muscle gain. Chapter 15 is one of the most useful, where Alan gives you several different formulas for determining your calorie and macronutrient intake. Girth Control is a little dated at this point, but all of the information is just as accurate now as it was then.
This book teaches you how to minimize that effect with different behavior changes and dieting strategies. The book starts by defining what your metabolism really is, what controls your metabolic rate, and how dieting changes your calorie expenditure.
Leigh spends the next few chapters teaching you how different hormones change when you diet, and how they affect your ability to lose fat. The chapter on cortisol is especially good. One of the best parts of the book is the discussion on different tools and formulas for estimating and tracking your calorie expenditure. Leigh has tested just about every device on planet earth, and gives you a detailed account of their pros and cons.
Overall, the book is well researched, useful, and accurate. I highly recommend it. We know how to lose fat — you eat less and move more. The hard part is getting people to maintain those behaviors over time in a sane, sustainable way that also helps them maintain their muscle mass.
A Guide to Flexible Dieting starts by defining how people fail diets, and just as importantly, why some diets fail people. Next, you figure out which category of dieter you are, based on your gender, body fat percentage, and activity level.
Finally, you learn how to set your calorie and macronutrient targets. Then you learn how to incorporate free meals, free days, diet breaks, and refeeds into your fat loss plan. This book is extremely simple and the recommendations are easy to understand and implement. One of the most valuable takeaways from the book is how to transition from dieting to maintenance and back again.
How you subconsciously eat less when you use utensils and dishes of a different size and shape. How food variety and appearance can influence your calorie intake.
The references are also easy to find in the back of the book. This is probably my favorite diet book. Affiliate Link Non-Affiliate Link 2.
The book also has a few small problems. What are your favorite books on nutrition and fitness? Posted in Uncategorized.
nyone checked out "Girth Control" by Alan Aragon?
Log in or Sign up. Where did your likes go? Joined: Jun 20, Messages: 10, Likes Received: 0. Anyone checked out "Girth Control" by Alan Aragon? For anyone not familiar, Alan Aragon was one of the much revered sports nutrition authorities on this board who, believe it or not actually posted occasionally. He was notorious for having the science to back up his opinions. He, like Lyle McDonald and John Berardi, seemed to fall out of favor a bit since the great paleo uprising.
Girth Control: The Science of Fat Loss & Muscle Gain
Part 1 - Foundations. Chapter 2 — Research Essentials. Part 2 — Examining The Elements. Full Circle. Chapter 9 — Supplements for Fat loss. Part 3 — Manipulating The Elements.