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

Having done a nutrition certification, and been practising in the field, this book still offers so much knowledge put together in an easy to understand manner! Extremely worth the read

Embora por vezes haja uma boa dose de taxa de bazófia por parte do autor, e talvez alguma falta de bom senso na forma como fala de outros autores e se esquece da sua posição, a verdade é que o livro me parece essencial e, mais importante que tudo, reúne um grande conjunto de fundamentação teórica para quem se quiser sentir capaz de elaborar uma dieta eficaz e com boa taxa de adesão.

In a world full of false and confusing informations, this book will provide clearance amd mkst importantly, stop fearmongering about food.

There are three main reasons that Flexible Dieting is the best book published in years about what to eat for an optimal physique, and a must read for anyone confused by conflicting diet advice. First, flexible dieting could not be a better subject to make a central theme. Flexible dieting isn’t a specific diet, it’s a type of dietary control. The other is rigid dieting, an all or nothing (dichotomous) approach. It often involves naming good and bad foods (moralizing) and setting non-negotiable rules. Research shows that rigid dieting is associated with unproductive behaviors (including bingeing), unhealthy attitudes, and relapse. Flexible dieting involves no black or white thinking, allows occasional treats (nothing forbidden), gives choice of meal schedule, and even freedom to be more or less strict based on the goal. The flexible approach leads to better adherence, better results, and better mental health. Second, the book is evidence-based (scientific). This is rare in the diet business. Almost all mainstream diets are full of misinformation or downright quackery. Truly evidence-based books have been sorely needed. Alan goes a step further by not only giving scientifically accurate nutrition guidance, but also teaching scientific literacy. That includes how to spot pseudoscience, find and read research, and reconcile conflicting studies. Third, Flexible Dieting teaches individualization. Almost all trendy diets try to convince you there’s only one best way, whether that’s cutting carbs, restricting the times you eat, eating only plants, eating only meat, or only eating what was hunted and gathered by our caveman ancestors. The science behind Flexible Dieting reveals this isn’t true. There’s no single diet best for everyone. Aragon explains it’s imperative to custom tailor eating plans so they suit your goals, schedule and preferences. After explaining flexible dietary control in chapter 1 and scientific literacy in chapters 2 and 3, the book teaches nutrition program design and customization. You learn about macros (protein, carbs and fat) in chapters 4, 5, and 6. Chapter 7 covers supplements. Chapter 8 covers setting calories and specific macro targets, and chapter 9 covers adherence, breaking plateaus, and maintenance. Everything is backed by science and set in the context of flexibility and individualization. The info on individualization is especially powerful and practical. As evidenced by self-determination theory, when people are given the competence and autonomy to individualize their own diets, that not only boosts adherence, it’s also the key to intrinsic motivation. Everyone could learn something new from this book, even the already science-savvy reader. Even well-worn subjects like macros and calories are discussed through the lens of the latest studies. (And the newest way to set macros is better than the old way with purely percentages). Brand new concepts like protein hyperfeeds are also introduced (heard it here first). You also get updates (in some cases changes to old recommendations) on hot topics like non-linear dieting, diet breaks, and carb refeeds, all based on new research. Even “cheat meals” are handled scientifically – they’re known as “hedonic deviations” in the research literature. (Dwayne “The Rock” Johnson was provided as an entertaining case study). I purchased the kindle edition. It’s professionally designed and formatted well. There are hyperlinks to online resources and the science references in the back. It’s hefty at 468 pages, plus 83 more of citations (I think the print version is only 300), but I zipped through all of it the same day I downloaded it. There are chapter summaries and a final summary at the end. This way, if you want to get the gist of one chapter or the entire book in minutes, you can. Flexible Dieting is dense with detail and heavy on science but keeps a fairly conversational tone. There’s even some well-placed humor, like Alan’s bodyfat rating description chart (Ch 8) That makes this book good for a layperson or a scientist. The range of material also covers the bases for experience levels from first-time dieter to competitive bodybuilder. For nutrition research nerds and anyone interested in the newest science of sustainable dieting for physique transformation, this is a must-read. For beginners and people not into research yet, it will probably feel like very heavy reading with so much science referenced. However, it’s worth the effort to study material like this and become scientifically literate. Learning from a book like Flexible Dieting written by an experienced evidence-based researcher/author can help free people from wasting so much time and money on countless fad diets. It will also help people master the art of customizing a plan and making it your own so you can stick with it, maintain your results, and still enjoy the occasional indulgence.

Very helpful with dieting

Me gustó mucho todo el libro, la verdad es que explica bastante bien todos los conceptos de nutrición y de ejercicio, y lo más interesante o increíble es que lo hace desde la ciencia con referencias y con base científica. Yo estudio nutrición, puedorecomendarlo 100%