The WORST Weight Loss Diet to Lose 20 Pounds or More | Ep 272

Book a FREE 15-minute Rapid Nutrition Assessment , designed to fine-tune your strategy, identify your #1 roadblock, and give you a personalized 3-step action plan in a fast-paced 15 minutes. — Are crash diets secretly sabotaging your fat loss efforts? Can eating less ever be too much? What if the key to lasting results is a completely different approach? Philip ( @witsandweights ) dives deep into the science of fat loss to reveal why the most common methods of rapid weight loss often fail and how they can even harm your long-term goals. Discover the red flags of unsustainable diets, why most of them fail, and how to design a personalized, sustainable fat loss strategy that works for your unique needs and lifestyle. Philip breaks it all down into actionable insights to help you lose fat, build muscle, and feel amazing without falling into the crash diet trap. Today, you’ll learn all about: 3:37 Red flags to spot an unsustainable diet 7:50 Why crash diets seem to make perfect sense 9:31 Science of how your body adapts to aggresive calorie cutting 12:38 Five specific ways that crash dieting makes sustainable fat loss harder 19:18 Three key principles for sustainable fat loss 22:48 Building a good system that works for you 24:22 Why a moderate approach beats crash dieting every time 26:23 Outro Episode resources: 10 Intermittent Fasting Myths That Need to Die 6 Ways to Lose Fat in 2025 (Using Science-Based Methods) Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram