Dhru Purohit Show
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
04 Dec 2024
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. This episode is brought to you by Bioptimzers, Bon Charge, and AquaTru. Go to bioptimizers.com/dhru now and enter promo code DHRU10 to get 10% off any order and free gifts for a limited time. Right now, BON CHARGE is offering my community 15% off; just go to boncharge.com/DHRU and use coupon code DHRU to save 15%. Black Friday sale ends December 4th. AquaTru is a countertop reverse osmosis purifier with a four-stage filtration system that removes 15x more contaminants than the bestselling water filters out there. Go to dhrupurohit.com/filter/ and get $150 off when you try AquaTru for yourself. Learn more about your ad choices. Visit megaphone.fm/adchoices
Full Episode
Dr. Alan Bacon, welcome to the podcast. For the last 15 years, you spent an average of three to four hours a day digging into the literature to find out what works and what doesn't work when it comes to weight loss and long-term health. And the inconvenient truth that a lot of people don't know is that it's actually pretty easy to lose weight.
Most people will lose weight, but the challenge is that 80% of them will end up gaining it back. So around this time of year where a lot of people are thinking about this goal in their life, what would you say are the best ways and the worst ways to lose 10 pounds for the person who's listening today?
I mean, the biggest thing that we need to focus on is starting to realize that this is a long-term journey, right? And so if we're looking at this as a very short-term, I just need to lose 10 pounds in a couple months, it can be a very difficult thing because one of two things happens.
Either you reach that goal and then you lose the drive that you had before because that was your main goal, or you don't reach that goal and you feel like a failure. Now, there are a lot of different tactics that we can use to achieve these types of things, but changing mindset around this is probably the first really good choice to make.
there are three main similarities between people that lose weight and keep it off long term they tend to eat mostly whole minimally processed food diets they eat out very little they don't go to fast food restaurants they tend to eat lower dietary fat rather than lower carbs now this isn't required because you can have different ratios and it's completely fine since calories drive weight loss or weight gain but that's just something that we find tends to work for the large majority of people the last thing is people who tend to keep off weight the
choices that they make in food have less variety. And this can be surprising for a lot of people because people think, well, you know, in my daily life, I want to be able to have a large variety of different foods, but it unfortunately causes something called the buffet effect.
And when the buffet effect is in play, it tends to increase cravings and food drive dramatically, and it drives a massive intake of energy, essentially. And so if we start to focus on these three things, it gives us a little bit of a guidance of where we should be going, but whether or not they're going to work for you is very person specific.
And I think that everybody can benefit from a whole minimally processed food diet. I mean, if we look at the data surrounding it, it's not that ultra processed foods are inherently bad. It kind of depends on how they fit within an overall diet. The problem with them is they definitely contribute to the obesity epidemic that we have. They're hyperpalatable. They have a lot less nutrients.
They have a lot less fiber. They have a lower thermic effect of food. And I think that people understand that they tend to have less nutrients and they tend to have higher calorie levels. But I think that one of the things that they don't realize is that the thermic effect of food aspect is a very real thing.
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