The #1 Diet to Lose Fat (FOR GOOD!)
The #1 Diet to Lose Fat (FOR GOOD!)
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.
My problem is I never know what to buy and I never know what meals to cook
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New follower here. This is exactly what I need in my fitness journey rn Thnks dude
I can not physically consumes that amount of vegetables. I tried for years to get used to them, but I just don’t like them. Been eating 2000 kcal with around the 0.8% of my weight in protein for about a month, lost close to 10 pounds so far. Cut out most pasta and bread and replaced them with roasted potatoes and rice. Rarely feel hungry. So to my luck it’s possible without the veggies lol
This video was so helpful until he mentioned ketchup on eggs. I’m not sure I can trust it.
Great video, thank you 🙏
Your mom looks great! I’m a similar age to her, and I’d love to know her diet plan and exercise routine too!
All I know is that eating WFBP for 2.5 months has not cured my seborrheic dermatitis and I haven’t lost any weight… I’m going back to eating meat but I’ll continue to eat all of my veggies and fruit. I won’t eat sugar or dairy. I’ll continue to stay off the soda.
*YOU’RE A FILIPINO PRIDE, KABAYAN!*
Mabuhay ang Pilipinas! Mabuhay ang Chicken Adobo!
6 pack abs but need chocolate ice cream every night to survive lol
Thank you so much for tips sir you help a lot❤
Thanks so much dear ❤
*CHICKEN ADOBO IS THE BEST FILIPINO FOOD!*
Tater tots. Tater tots. Tater tots. Tater tots.
So basically, you can’t live without carbs. Got it. Personally, I think Carnivore is the best diet.
Eat a balanced diet. You don’t need to cut out any foods unless it’s medically required. I’m a retired veterinarian so I know lots about these things. I’ve thrived off dog food and so can you
10lbs in 12 weeks lmao not a good diet. Try again.
This man gives out 1000dolla tips for free. CRAZY
me watching this video while eating 😄
i thought you went to india because of what you have on your face
Please research, isolates it damages liver, it happened to me …
half filos are always good looking
okay im try this one
Hi, how are you? It’s not that difficult to lose weight, just change your diet. There are 3 essential things you need to cut. Sugar, bread and eat less rice and pasta. Just that. Over the course of a month, you will lose between 1 and 2 kilos. In a year, a person loses almost 30 kilos. Instead of sugar, they have to add sweetener to things. Instead of bread, eat three crackers salt, which are toasted and less fattening. And at lunch and dinner, eat 3 tablespoons or a little more of rice and pasta. If the person is still hungry, add more beans. But the person gets used to eating like this, and sustains it. Cut out soda and juice and drink water. That’s it and making other adaptations according to the person’s needs. Even milk makes you fat. Then you have to drink half a glass. There are people who don’t even drink milk and take calcium to replace it. Or just drink once in a while. Always eat at the right times, and that’s it. If you’re going to drink soda or eat a pie, you have to eat less, less quantity, that’s how it is. Then eat an apple, that’s it. In one year of eating like this, I lost 27 kilos. I was 115 kilos and today I weigh 84 kilos. After we lose a lot of weight, it is difficult to gain weight again, when we reach a weight limit for each body. Even after eating some things that you ate the same way before, it is much more difficult to gain weight. It seems that the body detoxes these things, of the weight and it is more difficult to gain weight afterwards. Our body feels lighter, that’s the difference I saw, and in appearance it seems that the person becomes more elegant. But sometimes people feel weak, if they get too thin, they feel a little weak, that’s the bad side of being thin, so they have to eat more sugar and other things. And there are people who don’t good feel very , their bodies feel strange, they don’t adjust themselves properly, they feel bad. There are people who prefer to be fuller, even if they weigh a little more, and they look even better that way, more beautiful. I hope it helps everyone. I feel better, full a little, about 90 kilos. And also do activities of daily living, walking, among others. But changing your diet is the main thing I think. A hug.
But this stuff about very fast, instantaneous weight loss is all a lie, it doesn’t exist and it’s even dangerous too. You have to be careful. It can harm health and the person’s life may be at risk. A hug.
How do you cook chicken?
Y’all do toooo much. Just exercise, drink water, get plenty of sleep, don’t over eat and you should be good. 🤷🏽♂️
🎯 Key points for quick navigation:
00:05 *🍽️ Fat loss diets aim for a calorie deficit, but the key is not cutting out foods entirely—eating more protein helps maintain muscle while burning fat.*
00:28 *🍗 High protein intake (0.8g per pound of body weight) reduces hunger and promotes fat loss, protecting muscle mass during calorie deficits.*
02:06 *🥖 Avoid cutting carbs entirely—your body needs them for energy, especially during exercise, but be mindful of calorie intake.*
04:10 *🧈 Fats are calorie-dense, so moderate their intake and make healthier swaps like using spray oil or leaner cuts of meat.*
06:01 *🍽️ A balanced plate method is ideal: fill a quarter with protein, half with veggies/fruits, and the remaining quarter with carbs or fats.*
07:24 *💊 Supplements like protein powder can aid fat loss, especially for those struggling to meet daily protein requirements.*
09:02 *🕒 Eat regularly to maintain energy and avoid extreme hunger that leads to overeating. Aim for 3-4 meals plus snacks.*
10:12 *🍽️ Where you eat matters—avoid eating in front of screens, as it leads to overeating. Slow down your meals for better satisfaction.*
11:21 *⚖️ Gradual changes are key—small adjustments to diet lead to consistent, long-term fat loss rather than rapid, unsustainable results.*
12:27 *🥘 Healthy fat loss diets don’t have to be expensive—budget-friendly meals can still be tasty and nutritious for effective fat loss.*
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Please dont listen to this guy, he is not a dietitian.
i am form etiopian ❤❤❤❤
See below for links to all the studies referenced in the video. Hope you enjoyed it! Good luck to those starting their diet!
Im a doctor as well as a trainer and eating what this person is telling is not upto the mark it can have some serious issues 😢😢 better consult ur trainer before his diet
Alioli 😍😕 Probably super bad
Very useful❤
I just eat white rice with a chicken breast fish or shrimp add vegetables 1 big meal a day with healthy snacks at times start eating at 11am stop at 8pm I lost 60lb in 5 months
35 seconds in and you’re already wrong. Forget calories and focus on quality nutrient content. Full stop.
See below for links to all the studies referenced in the video. Hope you enjoyed it! Good luck to those starting their diet!
INCREASED PROTEIN INTAKE LED TO WEIGHT LOSS
https://pubmed.ncbi.nlm.nih.gov/16002798/
HIGH PROTEIN DIETS PREVENT POST-DIET FAT RE-GAIN
https://pubmed.ncbi.nlm.nih.gov/32699189
STRICT MEAL PLAN STUDY
https://jissn.biomedcentral.com/articles/10.1186/s12970-021-00452-2
EATING IN FRONT OF TV STRONG PREDICTOR OF BEING OVERWEIGHT
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8169424
EATING SPEED AND FULLNESS
https://pubmed.ncbi.nlm.nih.gov/24847856/
PROTEIN SHAKE, STUDY
https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/additional-protein-intake-limits-weight-regain-after-weight-loss-in-humans/29CB9EE1953ABE6A05000A80B3F19B73
Very informative
Anything is going to work for somebody his age who’s healthy.
Basically he don’t know nothing.
Don’t go to young people for health advice
So what about if you workout early like at 6am. When do you eat?
I intermediate fast everyday. I only eat between 10:00 a.m. and 4:00 p.m. and it works amazing for me. no hunger, no fatigue, I don’t go on binge eating I’m good and in calorie deficit every day. Find what works for you. There are no cookie cutter solutions
the tiny spoon lmao
What’s that on your face ?
Interesting.
your coke addiction is bad bro!
Also Filipino! Slowly cutting back on eating rice and swapping with brown rice, but it’s definitely a part of every lunch and dinner meal haha
Thank you very much so much for this video. Very informative.
I love sushi
your mom is so beautiful
Carbs are horrible for you, especially if you limit your sugar.