Most people who try to lose weight and keep it off end up failing. But what if the problem isn’t you - it’s the diet?

In this episode, we cut through the noise of weight loss fads to explore a science-backed method that’s helped countless people make real, sustainable changes. It’s called flexible dieting, and it’s built around the idea that personalised macronutrient targets, food quality, and consistency matter more than restrictive rules or trendy plans.

Our guest is Alan Aragon, a leading expert in fitness nutrition who’s spent over 30 years coaching clients and publishing research that’s reshaped how the industry thinks about fat loss. Alongside Alan is Professor Sarah Berry, ZOE’s Chief Scientist, who brings insight from her studies on metabolism and how our bodies respond to food.

Together, they unpack what actually works for long-term fat loss — and how you can get started with a realistic, effective approach that doesn’t require cutting out the foods you love.

Unwrap the truth about your food 👉 ⁠Get the ZOE app 

🌱 Try our new plant based wholefood supplement - Daily 30+

*Naturally high in copper which contributes to normal energy yielding metabolism and the normal function of the immune system

Follow ZOE on Instagram.

Timecodes

00:00 Forget crash diets

03:42 The REAL reason we're all gaining weight

10:50 Does the keto diet work?

13:15 High-carb or high-fat diet for weight loss

18:22 The biological reason you regain weight

19:26 What is the 'YOLO margin' and how can it help you lose weight?

22:53 How a single treat becomes a daily habit

24:22 The mindset trick to stop binge eating for good

27:53 How to turn your body into a metabolic engine

29:26 No.1 rule for PROTEIN intake

33:53 A surprising take on Ozempic

38:00 The hidden danger of weight loss drugs

39:23 Step one is NOT diet or exercise

42:02 Why poor sleep makes you crave junk food

47:50 Optimal protein for fat loss

49:07 The easiest way to hit your daily protein goal

51:17 The only 3 exercises you really need

53:58 How to do 80 squats a day without even trying

56:32 This simple eating trick can cut 15% of your calories

59:50 A final warning for anyone trying to lose weight

📚Books by our ZOE Scientists

The Food For Life Cookbook

Every Body Should Know This by Dr Federica Amati

Food For Life by Prof. Tim Spector

Free resources from ZOE

Live Healthier: Top 10 Tips From ZOE Science & Nutrition

Gut Guide - For a Healthier Microbiome in Weeks 

Mentioned in today's episode

Resistance Training Combined With Diet Decreases Body Fat While Preserving Lean Mass Independent of Resting Metabolic Rate: A Randomized Trial

Effects of meal frequency on weight loss and body composition: a meta-analysis

Does Timing Matter? A Narrative Review of Intermittent Fasting Variants and Their Effects on Bodyweight and Body Composition

International society of sports nutrition position stand: diets and body composition 

New insights in the mechanisms of weight-loss maintenance: Summary from a Pennington symposium

Have feedback or a topic you'd like us to cover? Let us know here.

Episode transcripts are available here.