The #1 Diet to Lose Fat (FOR GOOD!)
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Published 2024-03-03
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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.
All Comments (21)
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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 pubmed.ncbi.nlm.nih.gov/16002798/ HIGH PROTEIN DIETS PREVENT POST-DIET FAT RE-GAIN pubmed.ncbi.nlm.nih.gov/32699189 STRICT MEAL PLAN STUDY jissn.biomedcentral.com/articles/10.1186/s12970-02… EATING IN FRONT OF TV STRONG PREDICTOR OF BEING OVERWEIGHT www.ncbi.nlm.nih.gov/pmc/articles/PMC8169424 EATING SPEED AND FULLNESS pubmed.ncbi.nlm.nih.gov/24847856/ PROTEIN SHAKE, STUDY www.cambridge.org/core/journals/british-journal-of…
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I am a retired Dietitian. This is the most SANE eating/dietary pattern and advice I have seen ANYWHERE. ❣
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Jeremy, you are a true Gem to this Youtube community ✨
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So nice to see straight forward content with someone who has a positive message . Thank you.
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Love your content. It’s straight forward and executed in the exact order it’s needed.
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It's great to see you again, Jeremy! Love your content!
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One of the best health and fitness resources available! So much appreciation for the time, knowledge, and effort you put into these videos to cut through the lies and provide evidence-based research to help us out. Thank you so much!
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this is by far the best video explaining weight loss diets and what they entail. Editing 10/10, explanation 10/10
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You are the only fitness person I can watch. Finally someone I don’t feel intimidated by. Thank you.
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After struggling for years, this type of eating is what finally helped me lose fat and most importantly keep it off…great video 👏👏
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The greatest video you’ve ever made. Absolutely everything answered, appreciate it
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Just discovered your page and really enjoying all the information. Just started your Push/Pull/Legs work out this week! Thank you for taking the time to make these videos!
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This is why "dieting" is bad. After you "diet" the weight comes back. Don't diet. Make it a lifestyle and the weight stays off
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Jeremy's content has gotten so good, it's insane by youtube standards. As i've researched this by searching a lot through the internet, it's amazing to see all the many many hours spent as a 13 min video.
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I just started going to the gym last week after 3 years. Hope I can maintain the momentum. Using your videos to keep me motivated! Thanks man.
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This video summarises many others you have done. That is great!! I am doing most of this already, but some info and foods options was a very informative
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Jeremy, I’ve lost 8kg since the 26th of Dec 2023. Started adding 1 scoop of low calorie protein powder to my morning shakes, my diet is mainly Greek/Mediterranean (I’m not a pasta person at all), lots of veggies and meats. 250km/week of cycling + 3 days of resistance/weight training. Consuming roughly 2200cal a day and still managing to lose 1kg/week due to all the exercise I do.
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People always put their focus on training, but always neglet diet! You're absolutely right in saying diet is more important! love the video
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One of the best videos I’ve seen on this topic! Thank you
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Enjoy the journey.... That's what keeps me going. Ive gotten friends and family aho loses 10x more than me during our challenges, but they always gain them all back by years end. Im here losing .5, 1 lbs a week and retain my losts over the year.
