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By wenny kusnoPublished 12 days ago 8 min read


According to some “experts,” losing weight and keeping it off is all about controlling the types of food you eat.

They say particular foods are "fattening" because they pause fat burning and cause a hormonal environment that leads to weight gain... while other foods "balance" the system and stimulate fat loss.

While that’s partially true, it doesn't give you the full picture. The reason is that if you want to lower the number on your scale, the most important thing you must do is enter a caloric deficit.

It’s simple. If you consume more calories than you burn, you’ll gain weight. And if you consume fewer calories than you burn, you’ll lose weight. That’s a scientific fact.

Looking for proof? Well, dozens of studies show the vitality of calorie balance. One of these is a case study by Mark Haub, a professor of human nutrition at Kansas State University.

He carried excess pounds and, knowing the importance of calorie balance, decided to do an experiment. For two months, he only ate foods like Twinkies, Oreos, Dorito, and protein shakes while maintaining a daily energy deficit of 800 calories.

The result? In just two months, he lost 27 pounds and reduced his body fat from 33.4% to 24.9%.

Now, I don't recommend you follow such a diet, but it illustrates my point. If you want to lose fat, you must be in a calorie deficit.


If an energy deficit of 250 calories a day will get you lean, a 1,000-calorie deficit will give you the results four times as fast, right?

Wrong! Many people make this mistake, and I used to do it too before I knew any better.

The truth is, severe calorie deficits screw up your physiology. That's why almost all low-calorie dieters regain the lost pounds when they stop the program... plus, most often gain some more on top of that.

You see, your body doesn't know you're trying to get ripped for the beach. Instead, because you're starving yourself, it thinks you're stranded with no food.

As a result, your body’s metabolism will plummet to prevent you from losing weight. This means that as soon as you come off your diet, your body will store as much food as possible as fat to prepare itself for the next starvation.

That’s why it’s essential to eat according to a calorie target fine-tuned for your body, your situation, and your goals.


Thus far, we've looked at calories. And while calories are a crucial piece of the fat loss puzzle, they're in no way the only thing that matters. You see, when most people say they want to lose weight, they actually strive to improve their health and look better.

The thing is, if you want to accomplish such feats, you shouldn’t strive for weight loss. Instead, set your sights on fat loss. That's because losing weight doesn't necessarily improve health and appearance, but losing fat does.

Now, when it comes to fat loss, calories remain a crucial element. But what is just as crucial is your macro intake. In other words, your consumption of protein, carbs, and fat is vital. How you set up your macros has a profound effect on how your body will respond to the meals you eat.

For example, if you consume too many carbs, it’ll be near impossible to lose fat even if you maintain a calorie deficit. That’s because carbs spike insulin, a hormone that blunts fat loss in two main ways.

One of these is that elevated insulin levels block the release of fat from your fat cells. And if your cells can't release fat, your body can never burn off the excess.

Second, elevated insulin levels cause the storage of energy found in your bloodstream to morph into body fat cells. This means the energy won’t get burned off by tissues like muscle but instead snakes its way around to places like your hips and abs.

That’s why researchers call insulin the "fat storage hormone," and that’s why carb-rich diets make it nearly impossible to lose fat.

Insulin is but one example. Optimizing your macros is crucial for many more reasons, so in a minute I’ll show you how to set up your macros to triple fat loss.

The best part? The method I’ll show you in a minute from now is effortless to follow and never leaves you hungry. In fact, this eating style is so satiating and easy to follow that you would probably forget you were on a diet if you weren’t losing fat so fast.

The ketogenic diet, commonly referred to as "keto," is a low-carb, high-fat diet that has gained popularity in recent years for its potential health benefits and weight loss effects. The diet works by forcing the body into a metabolic state called ketosis, in which it burns fat for fuel instead of carbohydrates.

To enter ketosis, one typically needs to limit their carbohydrate consumption to around 20 to 50 grams per day and consume high amounts of healthy fats. It's essential to calculate one's ideal ketogenic ratio, which is the ratio of total fat to total carbs plus protein, to determine their individual macronutrient thresholds.

Get Your FREE Keto Cookbooks HERE.

When carbohydrate intake is significantly reduced, the body turns to stored fat for energy. The liver converts fat into ketones, which are used as fuel by the body, resulting in weight loss and other health benefits. As the body adapts to burning fat, hunger and cravings decrease, and overall health improves.

In addition to weight loss, the keto diet has been shown to improve certain health conditions such as type 2 diabetes and metabolic syndrome. The diet may also have potential benefits for neurological conditions such as epilepsy, Alzheimer's disease, and Parkinson's disease, although more research is needed.

However, it is not suitable for everyone. According to WebMD, the keto diet may be beneficial for people who are overweight, have type 2 diabetes, or are looking to improve their blood sugar control. However, Harvard Health warns that the keto diet has numerous risks and may not be appropriate for individuals with certain medical conditions, such as liver or pancreatic disease, or for women who are pregnant or breastfeeding. Furthermore, the keto diet may not be sustainable for some people due to its strict macronutrient ratios and limited food choices. It is important to consult with a healthcare professional before starting the keto diet to determine if it is a suitable dietary approach for you.

Take a Quick QUIZ to Help You Customize Your Diet With Keto Recipes

While the keto diet can be effective for weight loss and other health benefits, it's important to consult with a healthcare professional before starting this or any other diet, particularly if one has any underlying health conditions. Additionally, it's crucial to ensure that one is getting adequate nutrients, including fiber and essential vitamins and minerals, while following the keto diet.

So, how much fat do you want to shed? And how eagerly do you want to enhance your health?

With your custom keto meal plan, you’ll finally have control over your health and figure. Here’s what you’ll get if you start today:

An eight-week meal plan based on the experience and expertise of industry leaders.

That includes nutritionists, personal trainers, and chefs to ensure you make optimal progress toward your dream figure.

A diet optimized to your own ideal calorie and macro intake.

Take a Quick QUIZ to Help You Customize Your Diet With Keto Recipes

If you mess up your calorie and macro intake, you might as well not even start a diet. That's why we base your meal plan on science-based methods to figure out the ideal calorie and macro intake for your situation and goals.

Delicious meals based on your food preferences.

We’ve done extensive research and testing and united with top-leading keto chefs to provide you with mouth-watering recipes. You’ll get meals customized to your food preferences to ensure you’ll look forward to each meal. This not only makes your diet enjoyable, but also helps you make a long-lasting change.

Instructions on how to further customize your meals.

For each meal, we’ll provide you with options to

further customize your diet to your preferences. For instance, if you don’t feel like eating bacon, you may have the choice to replace it with beef.

A meal plan with lots of food variety.

Your meal plan will contain a wide range of different foods.

This ensures you’ll get a broad spectrum of nutrients, while also making sure dieting stays enjoyable.

Crystal clear, step-by-step recipe instructions.

Even if you have no cooking experience, preparing your meals will be a breeze. All you have to do is follow your "paint-by-the-numbers" instructions and reap the rewards that come with it.

A downloadable grocery list.

Click HERE to get your FREE 30 Keto Recipes Cookbook, 30 Keto Desserts Cookbook, and 30 Fast Keto Recipes Cookbook, PLUS a 7-Day Keto Meal Plan.

Stop wasting countless hours in the supermarket. You’ll get a downloadable shopping list for each week that details every needed ingredient you’ll need in the upcoming seven days.

And much more…

That was just a quick overview of what you’ll get. As you can see, our custom diet plans leave no stone unturned. We've done everything we can to design a convenient, effective, and enjoyable meal plan to help you reach your health and body shape goals.

Click HERE to get your FREE 30 Keto Recipes Cookbook, 30 Keto Desserts Cookbook, and 30 Fast Keto Recipes Cookbook, PLUS a 7-Day Keto Meal Plan.

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