Flexible Dieting: A Science-Based, Reality-Tested Method for Achieving and Maintaining Your Optima l Physique, Performance and Health

493 Pages·2022·15.936 MB·English

by  Alan Aragon

First published in 2022 by Victory Belt Publishing Inc.
Copyright © 2022 Alan Aragon
No part of this publication may be reproduced or distributed in any form
or by any means, electronic or mechanical, or stored in a database or
retrieval system, without prior written permission from the publisher.
ISBN-13: 978-1-628601-37-4
ISBN-13 (ebook): 978-1-628601-38-1
The author is not a licensed practitioner, physician, or medical
professional and offers no medical diagnoses, treatments, suggestions,
or counseling. The information presented herein has not been evaluated
by the US Food and Drug Administration, and it is not intended to
diagnose, treat, cure, or prevent any disease. Full medical clearance from
a licensed physician should be obtained before beginning or modifying
any diet, exercise, or lifestyle program, and physicians should be
informed of all nutritional changes.
The author/owner claims no responsibility to any person or entity for
any liability, loss, or damage caused or alleged to be caused directly or
indirectly as a result of the use, application, or interpretation of the
information presented herein.
Cover and interior design by Elita San Juan
Illustrations by Allan Santos and Charisse Reyes
Produced in the United States of America
TC 0122
This book is dedicated to Jeana, Lex, and Max
—my life’s main source of pure joy.
ACKNOWLEDGMENTS
There are many people to thank. Instead of attempting a comprehensive
list and still inevitably missing some dearly beloved and important
individuals, I’ll make this less specific, but nonetheless from the heart. I
want to first thank my family for all of your love, support, patience, and
wisdom. All of my real friends, you know who you are—thank you for
always being there for me, especially when the chips were down. To all
of my colleagues and co-authors, from the trenches to the ivory tower—
thank you for helping me sharpen my skills. To all of you who have
followed my career since the olden days, you have a special place in my
heart. To the Victory Belt Publishing team (and my dear friend Bret
Contreras for introducing us)—thank you for transforming my words
and ideas into a book for the ages. To those who are new to my work,
thank you for getting on the knowledge gainz train and trusting me to
lead the way. Thank you all for providing the platform for me to have a
career doing what I’m most passionate about.
TABLE OF CONTENTS
PART 1: IMPORTANT INTRODUCTORY STUFF
About This Book
Abbreviation List
CHAPTER 1: THE ORIGIN EVOLUTION OF FLEXIBLE DIETING
Rigid Versus Flexible Dietary Control
Dichotomous Thinking: The Backbone of Rigid Dietary Control
Discretionary Calories: All Foods Can Fit When Properly Moderated
Chapter 1 in a Nutshell
PART 2: SCIENTIFIC FOUNDATIONS
CHAPTER 2: THE BIG PICTURE OF SCIENCE
Why Is the General Public So Confused About What to Eat?
Scientific Literacy: Necessary for Navigating the Minefield of
Misinformation
The Scientific Method
The Nature of Science (Core Principles)
Chapter 2 in a Nutshell
CHAPTER 3: DEMYSTIFYING SCIENTIFIC RESEARCH
Types of Research
The (New and Improved) Hierarchy of Evidence
Resolving the Conundrum of Conflicting Study Results
Further Study and Resources for Sharpening Your Research Skills
Chapter 3 in a Nutshell
PART 3: EXAMINING THE COMPONENTS
CHAPTER 4: PROTEIN
Intake Hierarchy of Importance
Role in Muscle Gain
Role in Fat Loss
Role in Athletic Performance
Chapter 4 in a Nutshell
CHAPTER 5: CARBOHYDRATE
Fiber: A Complex Carbohydrate
Glycogen: Stored Carbohydrate
Sugar: Reality Versus Alarmism
The Relativity of Essentiality
Role in Muscle Gain
Role in Fat Loss
Role in Athletic Performance
Chapter 5 in a Nutshell
CHAPTER 6: FAT
Total Daily Fat Requirements
Controversies
Omega-3 and Omega-6 Fatty Acids: Rants, Raves, and Ratios
Chapter 6 in a Nutshell
CHAPTER 7: EXERCISE PERFORMANCE–ENHANCING
SUPPLEMENTS
A Word About Weight Loss Supplements (“Fat-Burners”)
Role in Athletic Performance
Chapter 7 in a Nutshell
PART 4: PROGRAMMING THE COMPONENTS
CHAPTER 8: DIETARY PROGRAMMING
Step 1: Setting the Goal and Time Frame
Step 2: Setting Calories
Steps 3 to 5: Setting the Macros
Chapter 8 in a Nutshell
CHAPTER 9: ADHERENCE, MAINTENANCE WEANING OFF OF
TRACKING
Dietary Adherence
Individualization: A Powerful Yet Underrated Adherence Driver
Redefining Maintenance
Weaning O� of Tracking
Chapter 9 in a Nutshell