Why is it that only about 10% of us succeed at a fat loss diet? Well, most of what people learn about how to diet to lose fat is wrong, and just sets you up for failure. But after over 10 years of studying the science, working with top dietitians, and testing on thousands of clients, I want to share a game-changing weight loss diet that I guarantee will work for you. But pay attention, because every detail in this fat loss diet matters. Here’s the best diet for fat loss.
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First, understand that any weight loss diet (keto, intermittent fasting, carnivore diet, etc.) all have 1 goal: to get you in a calorie deficit. But rather than cutting out foods for your fat loss diet, the first step in our diet is actually the opposite, eat more. But not just any food. I’m talking about protein. It’s not only extremely filling, but high protein diets have been shown to lead to more fat loss during the diet and are also more effective at preventing fat re-gain after the diet is over.
Continuing the theme of eating more, let’s talk carbs. The keto diet is popular, where you completely cut out your carbs. But when you cut out carbs, almost all of that initial weight loss is from water loss, not fat. Cutting out carbs often leads to low energy because they’re your main source of energy. The research is clear, as long as you are in a calorie deficit and eating enough protein, you’ll lose fat regardless of if you’re eating a ton of carbs or none at all. That said, the calories from carbs can add up fast. A good strategy I personally use in my weight loss diet plan is saving most of my carbs for before and after my workout for when I need the most energy, and then add them into my other meals depending on if I have the room for it.
There is 1 more food group we’ve yet to cover: fats. Fats are special because carbs and protein contain only 4 calories per gram. Fats, contain more than double this at 9 calories per gram. This is what makes them so easy to overeat. There’s obvious fats like desserts, cupcakes, or oily fries. But the real problems are often the hidden fats that pack on the calories without us even noticing. But just like with carbs, you shouldn’t completely cut out your fats. You should have them in moderation or try to make calorie-saving swaps.
Alright, so you need to include protein, carbs, and fat in your diet, but what should your meals actually look like? Follow the balanced plate concept. Fill ¼ of your plate with a protein source. Next, to keep you full, fill ½ of your plate with vegetables and/or fruits. Lastly, balance out the last ¼ of the plate with either carbs and/or fats. Now what’s just as important as how you balance your plate is how often you eat. Don’t skip your meals. Personally, I eat at least 3 or 4 main meals per day spaced out by around 3-4 hours from each other. Then I’ll add in 1-2 snacks or fruit between my meals when I find I’m the most hungry.
So far we’ve talked a lot about food when it comes to how to diet but one of the first things people look for to shortcut their fat loss journey are adding supplements. Now while there are a few supplements that can help you fill in the gaps from your diet, such as Omega-3, zinc, and Vitamin D, there is one supplement that’s probably the single best fat loss tool you can invest in. The protein shake.
Now what’s just as important as how you balance your plate is how often you eat. Don’t skip meals. And speaking about when you eat, did you know that WHERE you eat also matters? Eating in front of a TV is one of the strongest predictors of being overweight. A few other studies have shown that slowing down your meal by taking more bites before swallowing, using chopsticks or eating with smaller utensils, has a powerful effect on reducing hunger and potentially boosting fat loss.
Finally, a few mindset tips: avoid all or nothing. Give yourself permission to have your favorite treats every now and then during your weight loss diet and don’t beat yourself up if you ever end up overeating for a day or two. And implement everything I’ve shared about the best fat loss diet at your own pace. You’ll make way more progress losing half a pound of fat every single week consistently rather than losing a lb or two on some weeks and then gaining it all back again on other weeks. Lastly, remember that your weight loss diet doesn’t have to be boring. Create a diet you actually enjoy because that’s what you’ll be more likely to stick to in the long run.
The number one diet to lose fat I think I found it it’s tough to lose fat let alone keep it off but there’s a reason why the old saying abs are revealed in the kitchen is still around because it’s true unfortunately there’s a ridiculous amount of misinformation out there and
Even the popular diets that work tend to have more cons than Pros today I’m sharing the size back diet that’s simple easy to stick to and just works here’s everything you need to know first off you must understand that all fat loss diets regardless of what you call it
Have one simple goal to get you into a calorie deficit where you’re eating fewer calories than you burn every day but in the diet I’ll be showing you today rather than cutting out Foods the first step is actually the opposite eat more not just any food though I’m talking about protein one study
Published back in 2005 had participants change nothing else aside from eat twice as much protein as they usually do you’d expect since they were eating more they gain weight right well here’s what actually happened after bumping up their protein intake the participants ended up eating 440 fewer calories every day
Without them even realizing it and after sticking to their high protein diet for 12 weeks they lost almost 10 lbs of fat now as for why this happened part of it is because protein is extremely filling try to eat 400 calories worth of chicken breast compared to a bowl of cereal and
You’ll be shocked with just how longer you stay full for but the real power of protein is that when you’re in the calorie deficit your body can choose to burn off either fat or muscle for energy eating enough protein ideally at least 0.8 G per pound of your body weight per
Day it sends a powerful signal to your body to keep your muscle and burn off your fat for energy this is why high protein diets not only lead to more fat loss during the diet but have also been shown to be more effective at preventing fat regain after the diet is over
However don’t make the same mistake I did and start having chicken brass for breakfast lunch dinner and dessert you have plenty of other options for example here’s what 30 G of different protein sources actually looks like for every one of your meals pick one that you actually enjoy so we’re going to
Continue the theme of eating more but now with carbs so back when I was attempting one of my first diets ever I went on bodybuilding.com and I saw a post from a rip bodybuilder sharing his diet he explained how he cut out all his carbs and basically ate just meat and
Veggies so the next day I give it a shot I cut up bread rice candy even ketchup anything that contains some form of carbs Now by day three of this I felt like complete crap super low energy and my gym performance sucked now after about a week I actually did end up
Losing about 5 lb but I was confused because I didn’t look or feel any better well this is why so when you cut out carbs initially you’re going to lose a ton of weight but this is because carbs pull in water to your muscles so almost
All of that initial weight loss is from water not a fat and the reason why cutting out carbs often that makes you feel like crap is because they’re your main source of energy especially during high intensity exercise now eventually your body does adapt to this and learns
To use other sources for energy but the research is clear as long as you’re in the calorie deficit and eating enough protein you’ll lose fat regardless of if you’re eating a ton of carbs or none at all so for me personally I’m half Filipino and I grew up eating rice with
Almost every meal so cutting them out completely just didn’t make any sense and you should have seen the look on my mom’s face what I told her I wouldn’t be eating rice for dinner that said the calories from carbs add up fast if you’re currently overeating then you
Probably will need to cut back on some of your carbs or at least choose less processed carbs that can keep you Fuller for less calories a good strategy I personally use is saving most of my carbs for before and after my workout for when I need the most energy and then
Add them into my other meals depending on if I had the room for it I should probably address the elephant in the room which is my face I just got back from from Hawaii and I kid you not I had the most epic fight with a shark if you
Think my face looks bad you should see what I did to Mr shark okay fine this is what actually happened happy all right back to the diet all right so far we’ve talked a lot about protein and carbs but there is one more food group we’ve yet
To cover fats unlike carbs and protein which only contain 4 calories per gram fats are much easier to overeat with because they contain more than double the calories at 9 calories per gram now aside from the obvious fats like desserts cupcakes or deep fried foods the real problems are often the hidden
Fats that pack on the calories without us even noticing for example here’s what 200 calories of salad dressing Mayo cooking oil cream and butter actually look like I could easily scoop out a couple spoonfuls of peanut butter when I’m feeling a bit peckish and that could completely throw off my calorie intake
For the day but just like with carbs you shouldn’t completely cut out your fats just have them in moderation or try to make swaps like using skin milk instead of full cream spray oil instead of cooking oil choosing less batty cuts of meats or using a lower calorie salad
Dress that’s said there are some high fat foods that I personally can’t live without comment below what yours are but for me it’s Donuts we have amazing doughnut recipes in our built with SI cookbook but still sometimes you just need the real thing you don’t need to completely cudle anything from your diet
There’s ways to make them fit in moderation so you need to include lots of protein as well as some car cars and fats into your diet but how do you go about actually applying this into your meals well let’s start off with what not to do this 2021 study had subjects
Follow a strict meal plan that I’ll put a screenshot of here the goal was to put them in a calorie deficit and they weren’t allowed to substitute any of the foods they were given after 10 weeks the results were great on average the participants lost about 7 lbs of fat but
Here’s the catch as soon as the diet was over most of them quickly regained the fat they lost this is because sticking to strict meal plans doesn’t actually teach you the proper habits of sustaining fat loss in the long run that’s why I love what’s known as the balanced plate concept
Instead of rigidly planning out your meals most of your meals should look something like this first fill a quarter of your plate with a protein Source like the ones I showed earlier next to keep you full fill half of your plate with vegetables and or fruits and then lastly
Balance out the last quarter of your plate with either carbs Andor fats and here’s some great options from each food category that you can reference to start building your own balance plates for example for breakfast today I love eggs so I had a few of them as my main
Protein source with ketchup and then some whole green bread with sugar-free Jam as my carbs and then some fruit in the side and then for lunch I’m planning to have a balanced plate of extra lean ground beef steamed veggies and a side of hummus but you can also apply this
Concept when eating out I used to be that guy at restaurants restricting myself to just salads or pretending I wasn’t hungry so I could just stick to my strict meal plan but instead of feeling restricted just tried to build or order a meal that fits within the
General idea of having a balanced plate so far we’ve talked a lot about food but now you’re probably wondering are there any supplements you can take to shortcut the process I’m sure you’ve seen your fair share of supplement ads of ripped guys and girls making all kinds of crazy
Promises simply take two inner shred and one sh of vcan first thing in the morning and it’s like blow torch in your fat while these companies have mastered the art of using Marketing sales to take advantage of people who don’t know any better their products are honestly a
Bunch of BS for example I personally spent hundreds of dollars on fat burners back in the day yet the research is clear they’re basically just glorified caffeine pills that spike your heart rate up a little bit to burn a small amount of extra calories but doesn’t do anything actually meaningful for fat
Loss now while there are a few legitimate supplements that can help you fill in the gas from your diet such as the omega-3 vitamin D and zinc there is one supplement that’s probably the single best fat loss tool you can invest in illustrating this power is a study
From the British Journal of nutrition that had a group of subjects first complete a 4-we diet after the diet they split the subjects into two groups one group added a 30 G protein shake into their day whereas the other group did not surprisingly the protein shake group
Regained less fat after the diet was over and also maintained a smaller waste Comforts so if you’re someone who struggles to eat enough protein every day then you need to make protein powder your best friend as for which one is the best the most regulated highest quality
Protein is called whe isolate now I do sell my own brand of whe isolate over at builtwith science.com which I’ll admit is more on the pricey side because of the top quality and the 29 g of protein you get per scoop but regardless of if you get it from me or from somewhere
Else I highly recommend making the investment so by now you should have a good idea as to what foods to include in your diet but one factor most people Overlook is how often they eat I used to think skipping meals was a great idea if I didn’t eat much or just snack lightly
Throughout the day I wouldn’t be getting many calories in and that would surely lead to a calorie deficit but this quickly became a nasty cycle I’d end up feeling like crap by the end of the day and as soon as I finally ate something my stomach would just be a bottomless
Pit that never got satisfied generally you should avoid Ever Getting to a point where you’re feeling dizzy have low blood sugar and want to eat everything ins sight that’s it there is a popular diet called intermitted fasting where you don’t eat your first meal until usually around 12:00 p.m. and then don’t
Eat anything past 8:00 p.m. I’ve personally used this in the past and it worked really well not because it’s magic but because it can make stick into a calorie deficit Easier by fitting all your meals into a smaller time window but nowadays I prefer a more regular
Schedule of eating with at least 3 to four main meals per day spread out by around 3 to 4 hours from each other and then I’ll just add in one to two snacks or fruit between my meals when I’m the most hungry just keep in mind that your
Body will need time to adjust if you change your eating schedule but if done properly you should feel improved and consistent levels of energy throughout your whole day now speaking about when you eat did you know that where you eat also matters this study published in 2021 analyzed the food environments of
Over 8,000 households it found that one of the strongest predictors of being overweight was eating meals in front of a TV in addition to this a few other interesting Studies have shown that slowing down your meal by taking more bites using Chopsticks or eating with smaller utensils all has a powerful
Effect on reducing hunger and potentially boosting fat loss I disappointed my Asian mom by never becoming a doctor but you can imagine just how excited she was when I told her I’d now be eating rice using her Chopsticks and sitting down at the table for dinner but remember you got to take
Things of moderation it’s okay to eat popcorn while watching the movie or watch my YouTube videos during the occasional lunch break it’s just not a great Habit to eat every single one of your meals in front of the screen so the strategies I’ve shared with you so far
Should help you get into a caliber deficit but I don’t know if you guys have ever seen the video where average people try to keep up with a professional Marathon runner’s pace and end up falling off after like 20 seconds that’s kind of like what it’s like if you completely change your diet
Overnight sure bodybuilders and hardcore Fitness guys like myself have no problem losing fat fast if needed but you’ll make way more progress making just small changes at a time and aiming to lose even just half a pound of fat every single week consistently rather than
Losing a pound or two on some weeks and then gaining it all back again on other weeks now as for how many calories is R for your body you can head over to our custom calculator over at builtwithscience docomo give you calories for faster fat loss or slower fat loss depending on
What’s more realistic for you but just keep in mind that you will mess up at some point maybe you’ll binge e really bad one night or maybe you’ll have a cheat meal gone wrong and that’s okay it’s happened to me countless times one meal or even a whole day of eating junk
Won’t ruin your progress but if you find yourself cheating on your diet too often then that’s often a sign that you need to make it more enjoyable for example can tuna is cheap it’s high protein and it’s low calorie but I can’t stand it and excluding it from my diet hasn’t
Affected my fat loss results at all on the other hand I love certain Filipino dishes like chicken Adoba and C C so whenever my mom makes them I always find a way to fit them in or sometimes I’ll just make healthier versions of them within our Bel with.com programs we also
Give our members access to hundreds of easy tasty high protein recipes that make dieting so much easier but look online and just get experimenting create a diet you actually enjoy because that’s what you’ll be more likely to stick to in the long run now while we’ve looked
At how to structure your meals and what to put in them creating a healthy fat loss diet doesn’t have to be crazy expensive in fact I created one of the cheapest fat loss meal buttons it includes all the concepts we’ve discussed in this video and it only cost
Around $5 a day so make sure to watch this video next to learn all about how to make the meals but if you need more help and you want an all-in-one program that shows you exactly how to work out and what to eat every week to get in the
Best shape of your life just head over to builtwith size.com a quiz to create the best plan for you and your body thank you so much for watching and I’ll see you next time