#472. The Tiered Deficit Fat Loss Method | When to Take a Diet Break With Alan Aragon

The BluePrint with Dr. Erik Korem

Learn the strategies for effective fat loss with renowned nutrition researcher Alan Aragon. In this episode, Alan breaks down the tiered deficit approach to dieting, revealing how to optimize your calorie deficit based on your starting body fat percentage. You'll learn the ideal deficit ranges for different body compositions, how to preserve lean muscle while cutting, and the importance of diet breaks and maintenance phases for long-term success.

Discover:

• The optimal calorie deficits for obese vs. overweight individuals
• How aggressive dieting can threaten lean body mass in leaner people
• When to take diet breaks to refresh mentally and physically
• Why maintenance phases should get longer as you near your goal
• How fat distribution affects the appearance of leanness

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Quotable moments:

"The more body fat you carry at the start of a program, then the more room you have for a more aggressive caloric deficit." - Alan Aragon

"I'm a fan and an advocate of slower weight loss because there are exceptions where people would want to lose weight pretty rapidly." - Alan Aragon

"Maintenance phases should be getting longer and longer to the point where the length of these maintenance phases overtakes the time, the length of the actual dieting phases." - Alan Aragon

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ABOUT THE BLUEPRINT PODCAST:

The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals. Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.

On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.

Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.

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