The Science of Dieting
Weight loss resources backed by science
Let’s state the obvious: losing weight and keeping it off is really freaking hard.
There are no miracle cures, fad diets, hacks or quick fixes. The weight you can lose on a diet is less than you’ve been told you can lose and less than you’d like to lose.
After one year, most diets will yield less than a 5% weight loss. It doesn’t matter if you eat low carb or high carb, every day or every other day. The results are the same.
Exercise, by itself, doesn’t work either. Meal replacements or diet AND exercise can lead to a 5-10% weight loss. Very low calorie diets (<800 cal/day) and intensive lifestyle modification can lead to 10-15+%. New weight loss medications: 15-25%. Weight loss surgery: 25-30%+.
But most people aren’t happy with less than 30%. So, what are we to do? Throw our hands up and give up? No!
I have spent my life debunking myths, telling the truth, and finding out what actually works. Below are 6 resources I’ve developed during my career.
Energy Balance Nutrition Consulting
Energy Balance Nutrition Consulting was the first website I ever built, fresh out of my PhD. Energy Balance IS and forever WILL BE, the basis for weight change, both weight loss, and weight gain. This website contains information and blogs outlining why energy balance IS the number one factor for weight loss.
The Science of Dieting
The Science of Dieting was born out of the findings of The Paper Database and contains key findings and actionable takeaways from it, including the 5 Universal Laws of Weight Loss and The Nutrition Obstacle Meter.
The Paper Database
The Paper Database is a collection of 5000 research papers categorized and organized on anything and everything having to do with weight management. No one diet is better than another in helping you lose weight and there are no tips, tricks, or hacks. The Paper Database is evidence for this.
Lifestyle Reboot
Lifestyle Reboot is a collaboration between Geof Shuford and I to build out a weight loss program consisting of diet, exercise, and mindset.
This May Help You?…
This May Help You?… is another Geof Shuford collaboration covering various wellness topics in the form of a podcast.
The Nutrition Grouch
The Nutrition Grouch is a podcast that allows me to criticize the health & wellness industry while also providing a working philosophy on weight management, controlling your food environment, getting in a weekly meal cycle, and living a purpose driven, fulfilling life.