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.
i thought kare-kare was "cà ri":(
One thing you can guarantee with weight loss videos is that they have a product to sell.
Eat .8 grams of protein per pound every day. Dang, I’m 220 LBS. That is 6.3 pounds of protein a day!
Things which makes carbs into fat:
1) polyunsaturated fats,
2) flax seed,
3) undereating,
4) high fat diet in long term,
5) soy,
6) very high protein diet,
7) low carb diet,
8) stress.
I want to add that when carbs get converted to fat,
people get also a light form of dementia.
Proteins get converted into carbs and then into fat under above mentioned circumstances
Sources for every point above:
point 1) dr. Ray Peat, point 2) channel Strongsistas with Wendy Sellens, point 3) Minessota starvation experiment, point 4) Georgi Dinkov, point 4) channel Fire in a bottle @fireinabottle3410, point 5) as point 2 and dr. Ray Peat, point 6) channel Strongsistas, Georgi dinkov, Minessota starvation experiment, 7) as point 3, 4, point 8) Georgi Dinkov, Ray Peat.
By the way, when do you take your last meal before going to bed?
I’ve never seen a can of tuna with 120 grams of protein
Hugging the rice cooker made me lol
I just drink 4 protein shakes a day
I’m a retired Dietitian in Turkey. This is one of the best videos I’ve come across.Good luck!
Your thoughtfulness and thoroughness contributed to speeding up my healing process. I wonder what could have become of me if you weren’t the one who handled my case. Thank you for curing my HSV2 #DrAdigba……………….
Not gonna lie, imma like, subscribe, AND share because this is some top tier information that your just giving out for free. Thank you so much!
you can use soluble fiber to avoid being hungry
Trying to get back to the grind. Appreciate the video brother , a good refresher and helped me learn and understand the kitchen aspect which is the hardest part for me.
What’s the macros percentage I should follow?
i used the Normotim. its helped me to lose the weight. Did u heard abt it ?
Something else that has helped me is eating a savory breakfast. Choosing a savory breakfast can support overall well-being and help maintain consistent energy and focus throughout the day. And also makes you crave less sugary stuff this has been scientifically proven to help.
Go to glucose revolution she will teach u a lot of useful information
I can’t focus on the video looking at u makes my back arch
I recently lost 6 kg in a month by using Sero Lean product
here You can get this
https://medium.com/@dilshadalvi0002/sero-lean-your-secret-weapon-for-effective-weight-loss
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
This is the best weight loss video ever. You explain everything in detail and in terms that we can all understand. I am changing my lifestyle now
For everyone out there that want to change your mental health habits and keep living correctly I would recommend reading book called The 21 former doctor secrets by rachel morgan, she is talking behind industry
Eating in front of your TV trains you to connect food with pleasure.
All about knowing , you know.
Love your videos.
After 100videos on this topic. This made everything so clear
great practical information. I love mini donuts too!!!
omg with advice like this you all fucked
please look up diaas(Digestible Indispensable Amino Acid Score) animal based diet and plant based diet are not the same
ketchup ?? my god, high glucose index , salad dressings? God, highly processed. would you go to a plumber to fix your teeth guys? he is not a PHD nutritionists, I have my three expert on what to eat. Dr Berg, Barbara Oneil, Jessie the glucose expert.
he said amount of information on diet is ridiculous, generalization, and not specific, not giving proof examples on ridiculous information. Sorry, I had to be honest or a human pleaser like most of the sheep.v Good Luck
your mum almost disown you choose not to eat rice, ><
Can you grace us with filipino recipes
Want a diet? Do what I do you will lose weight. Don’t eat on Monday’s. The rest of the week flip a coin. Heads you can eat that day and don’t be a slob with extra helpings. Tails no eating at all that day just lots of water or plain tea. Green is my preference. I Guarantee you lose weight. Now look at that free advise and no costly BS food to buy. Your welcome.
There are who knows how many mehods and theories aboit how to lose weight.
I won’t argue with them.
I have a high metabolism, and some people have a low metabolism. Metabolism has a direct effect on our bodyweight.
If your metabolism is low, it takes longer to burn through carbs. Lowering carbs might not be a bad idea,but some say that carbs help to regulate metabolism.
This is what I know, and what I have done when going to the gym.
1. Carbs provide energy. Protein helps to build muscle.
2. Muscle burns fat.
3. Fat is storage. Fat is an excess of necessary ingredients.
4. Build muscle=burn fat. But you have to have the energy to burn fat, or build muscle.
I have always been active. When I was a kid, I played outside all day. In elementary school. I was on a soccer team for two years.
When I played outside, I rode a bike, or I roller bladed. I have always been active. In my career, I stand on my feet.
When I am low on food, I lose weight. My metabolism slows down after a time to conserve energy because I dont store much fat. I lose weight through muscle loss.
I need food. As much protein and carbs as I can get. The more food I eat, the more energy I have.
When I dont eat, I lose weight, but also feel lethargic.
All comes down to DISCIPLINE
What happened to your face?
Complex carbs with fiber over simple refined carbs
Plant proteins over animal proteins
Monounsaturated & polyunsaturated fats over saturated fats
6:33
Wow, a man of integrity. Thank you. I’m sure your mom is very proud of you.
I’m here after trying everything under the sun to lose weight so yeah science wins and consistency matters above everything else