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

when it comes to fat loss there's no doubt that your diet is the most an important factor that you have to get right even if your training is on point and consistent you're simply not going

to see the results you want without a proper nutrition strategy but this is where most people fail and I honestly don't blame them we're constantly overwhelmed with new diets that are supposedly the new best way to lose fat so what becomes extremely difficult to know which approach to take but the real truth is every single diet or dieting

method out there works the same the way they all achieve fat loss by causing you to eat at a caloric deficit meaning that you're eating fewer calories and you're burning everyday research has proven time and time again that whether it's keto intermittent fasting and so on although these diets may each have certain psychological and physiological

Benefits

none of these diets or methods have any special fat loss effect the instead work by making it easier for you to eat less calories simply meaning that the best diet for fat loss is the one that you enjoy the most and will be most consistent with however with that being said regardless of what approach you choose there are a few factors that you need to get right in order to optimize your diet for fat loss

and are mainly how many total calories protein carbs and fats are consumed on a daily basis so as for your calorie intake if you want to maximize fat loss while minimizing muscle loss then you have to pay close attention to how many calories you're in taking research

indicates that this is best done with a

the moderate caloric deficit that enables you to lose around 0.7 percent of your body weight per week which is around 1 a pound of weight loss per week for most people a more aggressive calorie the deficit was shown to hinder fat loss as opposed to accelerated and if

you're unaware of what your calorie intake should be a good starting point and something recommended by 2014 paper from Eric Helms and colleagues is to simply multiply your body weight by 13 although this won't be spot-on for everyone you can start with that and then increase or decrease your calories

based on how your weight loss progresses throughout the next little while the protein's most important macro

new

you want to keep track of since research has repeatedly shown that it plays a major role in maintaining muscle while you're in a caloric deficit and although how much protein you should intake will always be a highly debated topic a recent 2018 meta-analysis from the

Journal of Sports Medicine found that in taking at least 0.73 grams of protein per pound of body weight is enough to maximize muscle growth and maintenance however, I find that taking a little more than this is beneficial when restricting calories since we know that protein is the most satiated macronutrient so it can better help keep you are full throughout the day and it just acts as a buffer to help minimize any

Potential muscle loss

now as for carbs and fats despite the the ongoing debate between low-fat versus low carb diets a recent 2018 year-long a randomized clinical trial with over 600 subjects found that one protein is the same both low-fat and low-carb diets are equally as effective for fat loss so in reality these two factors can be adjusted based on what kinds of foods

you enjoy but generally the literature recommends a fat intake of around 0.25 to 0.5 grams per pound of body weight from healthy fats and then the rest of

your calories minus your protein of course coming from carbs research does also suggest that females might do better sticking to the higher end of that fat range so that's something to keep in mind as well now that you've learned the basics regarding setting up and optimizing your diet for fat loss let's take a look at what a typical day of eating for fat loss looks like for me

so before we get started with the fat meal here are the main goals I try to achieving my diet goal is what I previously discussed and currently my the main focus is to intake roughly 2,300 calories and around 165 grams of protein day goal 2 is to help keep me full since fruits and veggies are often low in calories and they help me minimize

any micronutrient or fiber deficiencies go 3 is a good idea for optimizing daily protein intake since as shown in Bradshaw in Fell's 2018 study in order to maximize muscle anabolism in your daily protein intake should ideally be spread across a minimum of four meals throughout the day and goal four is just vital for my overall well-being and adherence to the diet so with that being said let's start with meal one so my breakfast usually consists of a smoothie with the

The following ingredients are fruits and flax seed from my micronutrients fiber and omega-3 intake of cashew milk since it's much lower in calories and dairy milk yet still provides calcium and vitamin D whey isolate protein to contribute to my daily protein intake and a few grams of cinnamon which helps add taste and has quite a bit of research supporting its

ability to improve insulin sensitivity and with my smoothie I usually have rice cakes and the other half of the banana I preferred this as my pre-workout meal since it consists of a fast digesting protein and high glycemic index carbs which as explained in my previous article

seems to be ideal for performance-based on the literature now as for your post-workout meal contrary to popular belief and as shown in this 2013 literature review on the topic of consuming a meal immediately post-workout doesn't seem to be very important if you've had a pre-workout meal with sufficient

protein but since you do ideally want to space out your protein intake having another meal at least within a few hours after your workout would be recommended

I prefer keeping it simple with baked sweet potato baked chicken breasts and a large salad on the side with low-calorie dressing again simply stick into unprocessed foods that help contribute to my overall micronutrient intake for the day Throughout the day I usually have a few more servings of various fruits and vegetables and a combination of black coffee and green tea these are all quite low in calories

it helped keep me full until the next meal and the caffeine found in green tea and coffee is a natural appetite suppressant and has been shown to increase your caloric expenditure research from the Journal of Clinical

Nutrition suggests that a couple of cups of coffee can lead to an additional 80 or so more calories are burned throughout the day and the fact that research also shows that caffeine may increase fat usage by the body makes it something I'd recommend incorporating it in your if you enjoy it sushi is by far my

favorite food so I tend to have it quite often the great thing about knowing how much you should be eating is that you're able to fit in foods that you enjoy without it affecting your progress now aside from being a relatively low calorie high protein choice the salmon helps provide the important omega-3 fatty acids DHA and EPA which have recently been shown in a 20-18

literature review to possibly help with anabolic signaling and muscle repair and growth so in taking a few servings of fish per week and supplementing with

Omega threes are something highly recommend this is something I'll typically have shortly before bed since I enjoy going to bed feeling full and it doesn't impact my sleep it's usually a combination of eggs egg whites toast peanut butter topped with stevia sweetener and a salad with zero calorie dressing and for those against eating

this late the literature has shown time and time again that eating carbs or even food in general late at night will not contribute to fat gain given that you're still staying in a caloric deficit something I do want to mention though is that for very calorie-dense foods like peanut butter I would highly recommend that you take the time and effort to at

least measure or even better way out how much you're using several studies have shown that underreporting calories is a a very common reason why overweight individuals struggle to lose fat despite dieting which is probably because it's

so easy to do for example here are 300 calories worth of peanut butter compared to 100 calories the difference is almost unnoticeable if this can easily be the the factor that's inhibiting your fat loss so if you have any measuring tools I'd

suggest you use those otherwise, I'll leave a link in the description box down below to a very affordable scale that I personally use me but that's pretty much what a day of eating for fat loss looks like for me hopefully this provides you with some insight as to how to approach and optimize your diet for

fat loss the key is really to incorporate foods you enjoy eating to create the diet that you can adhere to the best now as for any supplements you should be taking

I've got a little giveaway planned for honestly just crazy to me so the three supplements I recommend you take during any fat loss phase is protein creating and per workout these three supplements have by far the most research backing them compared to anything else and luckily for you the team over at atomic

strength nutrition has agreed to partner with me to do a huge giveaway on these three exact supplements we're giving away 50 5-0 of these stacks which are each over $140 in value it's very simple all you have to do to win is follow me on Instagram which

I'll link here and in the description box down below to like my most recent folder where I'm holding the supplements and three leave comment by tagging a friend and telling me what country you're from in exactly one week I'll be choosing 50 winners who will receive this that completely free of charge I'm not

getting paid at all for this guy I just wanted to do something to show my

appreciation for all your support and all of the atomic strength nutrition products are high quality and heavily backed by science so you can trust the supplements that you're getting and I'll be doing more giveaways like this in the future