Meal plans are everywhere in the fitness world — but do they actually work for weight loss, fat loss, or achieving your long-term fitness goals?
In this episode of Truth Talks, we break down the research on on rigid dieting vs flexible dieting to answer whether or not meal plans work for fat loss. We also dive into the practical challenges of meal plans that make long-term adherence difficult — the #1 predictor of diet success. Plus, we share some situations where meal plans can still be useful for sustainable nutrition before providing you with some effective alternatives for success with your fitness nutrition.
00:00 Intro, Background Context, & Agenda
05:13 Why Do People Like Meal Plans?
06:37 Do Meal Plans Actually Work? (For Fat Loss)
10:47 The Importance of Long Term Diet Adherence
13:44 Practical Challenges With Meal Plans
27:14 When Meal Plans Actually Make Sense
28:56 Alternatives to Meal Plans
33:29 Concluding Thoughts
Whether you have immediate or future fat loss goals, or just want to create a sustainable approach to eating, this episode will help you assess meal plans with fresh perspective.
Study Referenced: Conlin, L.A., Aguilar, D.T., Rogers, G.E. et al. Flexible vs. rigid dieting in resistance-trained individuals seeking to optimize their physiques: A randomized controlled trial. J Int Soc Sports Nutr 18, 52 (2021). https://doi.org/10.1186/s12970-021-00452-2
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