Home / Diets & Weight Loss / The Best Science-Based Diet for Fat Loss (ALL MEALS SHOWN!)

The Best Science-Based Diet for Fat Loss (ALL MEALS SHOWN!)

When it comes to “the best diet to lose weight” (also known as a “cutting diet”), you’ll get A LOT of suggestions as to which diet to lose weight fast you should follow. However, the truth is that whether it’s keto, intermittent fasting, paleo, and so on, all of these diets work by making it easier for you to eat at a calorie deficit. These diets don’t have a “secret” fat loss effect which has been proven time and time again in the literature. Simply meaning that the best weight loss diet or the best diet for abs for example is the one that you can adhere to the best. However, weight loss is one thing and fat loss is a whole other variable which is MUCH more important when it comes to improving your physique. When it comes to optimizing the best fat loss diet, you need to pay attention to how much protein,fats, and carbs you’re ingesting on a daily basis. I go through how to optimize each of these factors to create the best fat burning diet in my video. I also show a daily nutrition/meal plan (full day of eating) for fat loss with various examples/macros of what I personally eat on a daily basis.


LINK TO FOOD SCALE (this is an affiliate link and I will get a portion of the sale, so thank you in advance!):


The BEST Science-Based Diet for Fat Loss (All Meals Shown!)

Diet meta-analysis:
Lose 0.7% bodyweight per week:
Eric Helms study:
Brad protein spread out:
Post-workout meal:
Meal before bed:
Under-reporting calories:


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  3. Very good video and informative.. Citing credible sources and giving examples of meals… Thank you very much

  4. My stomach is smaller because I chose to start taking this: HootFat. c o m
    it made me lose 21 pounds last month

  5. I am a MMA fighter and cutting weight is the hardest you could be 150lbs and have to go to 130 lbs in a couple of weeks

  6. Im 13. I am at 14% body fat, i want to go to at least 15%

  7. diet is just a small fact. it can only help us to stop gain weight. i used this in my journey https://jvz8.com/c/1386435/236609

  8. 1 year later… i am now 50 pounds
    (i was 102)

  9. This was a great informational video great job!

  10. If you have to pick between being lean with a six pack, or eating tacos…. would you pick hard shell or soft shell tacos?

  11. Great info, but…. do you ever eat a stake? lol

    Btw stevia drinks are terrible

  12. Losing weight is really not that difficult…I started following a method I found online a few months ago and so far it's going great. But the important thing is you need to stay consistent and not give up!

  13. Is sweet potato healthier than normal potato? I really dont like sweet potatoes.

  14. So I need 131g of protein what? Im 178cm/5'10 and 82kg/180lbs.
    Or 180g the way u recommended it.

  15. Why you two measurements mixed with each other? g/lb? Just use g/kg, much easier for most viewers anyway.

  16. Explain please: Food takes hours to be fully digested and converted into ATP which is what we want to work out. How can a meal eaten an hour and a half before a workout possibly have any effect during your workout?

  17. Can you do a video for intermittent fasting meals

  18. What if your picky like half of this I don’t like 🙁

  19. For fat loss suplements call wellness coach Nasreen:7718917302

  20. Should i keep dieting continously?
    Or should i take maintenance period after some time of diet?
    I was 91kg before, now is 88kg after one and a half month dieting
    If i'm going to take maintenance period after 3 months of dieting, i feel like it will take forever for me reaching my desirable body fat

  21. you have a future in this game

  22. Really good video! How would I determine how much macros like proteins for myself

  23. I wish there was a diets where I could live off breadsticks, cheese and spicy chips. That’s all I need.

  24. if sushi wouldn't be so expensive i would be slim as hell

  25. Best advice, I used to starve for 3 days then eat alot on the 3rd. But I did a less aggresive and 3 pounds of pure fat is so much better than 7 pounds of just weight. I feel strong and look soooo much better

  26. Here is basically how to do it.
    Avoid sugar and salt. Cut back on your carbs. Use the mirror daily.

  27. Instantly subed after seeing your researches. Good job, keep it up

  28. Subbed.
    Due to the fact that your have a full head of hair (indicator of good metabolism) and didn't bash carbs or fruits for the first thing, every Bro out there preaching all those diets and good oils, most of them dont have decent head full of hair like you. And those who do have good hair don't detail enough their diet. thank you!

  29. Imagine eating all this shit everyday

  30. Man it all depends on the person. You might have a fast metabolism or you might have a slow Metabolism. If you eat before working out you won’t lose any weight. Intermittent fast and workout and watch the fat melt away. Obviously eating veggies is healthy but it’s calories in vs calories out at the end of the day

  31. 400,000 subscribers he says in the video. And a year later 1.56 M subscribers👍🏼😀

  32. can you do one of these, but for women? like that’s way too much food for me lol.

  33. All these meals are just snacks. You guys are not hungry as fuck after all these meals ?

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