The #1 Diet to Lose Fat (FOR GOOD!)

Summary

Discover the top diet for fat loss that emphasizes a calorie deficit, high protein intake, and balanced nutrition. Learn why protein is crucial for preserving muscle and shedding fat, and how incorporating carbs and fats in moderation can support sustainable weight loss. Explore the balanced plate concept for meal planning and tips for maintaining a calorie deficit without strict meal plans. Gain insights on portion control, mindful eating, and how to make dieting enjoyable for long-term success.

Takeaways

• 🏆 The key to fat loss is a calorie deficit, where you consume fewer calories than you burn daily.
• 🥚 Eating more protein can lead to a reduction in overall calorie intake and promote fat loss without the need to cut out other food groups.
• 🔬 A 2005 study showed that increasing protein intake led to a decrease in daily calorie consumption and fat loss without other dietary changes.
• 💪 Adequate protein intake during a calorie deficit helps preserve muscle mass while burning fat for energy.
• 🍚 Contrary to some diets, completely cutting out carbs is not necessary for fat loss and can negatively impact energy levels and performance.
• 🍞 Carbs should be included in a balanced diet, with a focus on timing and choosing less processed options for sustained fullness and energy.
• 🥑 Fats, while calorie-dense, should not be completely eliminated from the diet but consumed in moderation to avoid overeating.
• 🥗 The balanced plate concept involves dividing meals into quarters: a quarter protein, half vegetables/fruits, and a final quarter carbs and/or fats.
• 🚫 Avoid strict meal plans that are difficult to sustain, as they may not teach long-term habits for maintaining fat loss.
• 💊 Most fat-burning supplements are not effective, with protein shakes being a more practical tool for maintaining muscle and promoting fat loss.
• 🕒 Eating regularly and not skipping meals can help maintain energy levels and prevent overeating, with intermitted fasting as an alternative approach for some.

Q & A

What is the primary goal of all fat loss diets?

The primary goal of all fat loss diets is to create a calorie deficit, where one consumes fewer calories than they burn each day.

What role does protein play in the diet plan discussed in the script?

Protein is crucial as it helps in feeling full and can signal the body to burn fat for energy while preserving muscle mass during a calorie deficit.

According to the 2005 study mentioned, what was the outcome of increasing protein intake?

The study participants ended up eating 440 fewer calories per day without realizing it and lost almost 10 lbs of fat over 12 weeks by increasing their protein intake.

Why should carbohydrates not be completely cut out from the diet?

Carbohydrates are a primary source of energy, especially for high-intensity exercise. Cutting them out can lead to low energy levels and poor gym performance.

What is the balanced plate concept and how does it help with fat loss?

The balanced plate concept involves dividing a plate into quarters: a quarter for protein, half for vegetables or fruits, and the remaining quarter for carbs and/or fats. It helps in maintaining a balanced diet without the need for strict meal plans.

What is the significance of eating patterns in relation to fat loss?

Eating patterns, such as the frequency and timing of meals, can affect energy levels and hunger cues, influencing overall calorie intake and fat loss.

How do fats differ from proteins and carbohydrates in terms of calorie content?

Fats contain 9 calories per gram, which is more than double the calories found in proteins and carbohydrates, which have 4 calories per gram.

What is the impact of eating in front of the TV on weight management?

Eating in front of the TV can be a predictor of being overweight, as it may lead to overeating due to distractions and lack of awareness of food intake.

What is the importance of not skipping meals in the context of a fat loss diet?

Skipping meals can lead to low blood sugar levels and intense hunger, causing overeating later, which can negate the calorie deficit necessary for fat loss.

What is the role of supplements in the context of the fat loss diet discussed in the script?

While some supplements can fill nutritional gaps, the script emphasizes that most fat burners are not effective for meaningful fat loss and that a balanced diet is more important.

How can one make their diet more enjoyable and sustainable for long-term fat loss?

Incorporating favorite foods in moderation, experimenting with recipes, and avoiding strict meal plans can make a diet more enjoyable and sustainable for long-term fat loss.

Outlines

00:00

🥩 High Protein Intake for Fat Loss

The first paragraph emphasizes the importance of a high protein diet for effective fat loss. It explains that consuming more protein can lead to a reduced overall calorie intake without feeling hungry, as demonstrated by a study where participants ate more protein and ended up with a daily calorie deficit of 440 calories. The summary also discusses the role of protein in preserving muscle mass during a calorie deficit, which is crucial for maintaining metabolic rate and preventing fat regain after the diet. The paragraph suggests incorporating various protein sources into meals to ensure enjoyment and compliance with the diet.

05:01

🍚 Carbohydrates and Their Role in Fat Loss

The second paragraph discusses the misconceptions around carbohydrates and their actual impact on fat loss. It shares a personal anecdote about the negative effects of completely cutting out carbs, which led to low energy and poor gym performance. The summary clarifies that while initial weight loss from a carb-free diet is mainly water weight, consuming carbs in a calorie deficit with adequate protein still results in fat loss. It suggests a balanced approach to carbs, focusing on timing and choosing less processed options, and using the balanced plate concept to structure meals for sustained fat loss.

10:03

🍪 The Role of Fats and Moderation in a Fat Loss Diet

The third paragraph focuses on the role of fats in a fat loss diet and the importance of moderation. It highlights the high calorie density of fats and the potential for easy overconsumption, especially from hidden sources like salad dressings and cooking oils. The summary advises against completely eliminating fats from the diet but suggests making healthier choices, such as using skim milk or olive oil, to manage calorie intake. It also touches on the personal aspect of food preferences and the need to find a balance that allows for occasional indulgences without compromising overall dietary goals.

📈 Practical Strategies for Sustainable Fat Loss

The final paragraph provides practical strategies for creating a sustainable fat loss diet. It critiques the effectiveness of strict meal plans and the importance of learning habits for long-term success. The balanced plate concept is introduced as a method for structuring meals with appropriate portions of protein, vegetables, and carbohydrates or fats. The summary also addresses the potential use of protein supplements, like whey isolate, for those who struggle to meet their protein needs and the importance of regular eating patterns to maintain energy levels and prevent overeating. It concludes with a reminder to make gradual changes and to create a diet that is enjoyable and personalized to increase the likelihood of adherence.

Keywords

💡Calorie Deficit

A calorie deficit occurs when the number of calories consumed is less than the number of calories burned, leading to weight loss as the body uses stored energy. In the video, it is the fundamental principle behind the diet discussed, with the aim of eating fewer calories than one burns daily to lose fat.

💡Protein

Protein is a nutrient that is essential for muscle growth and repair. The video emphasizes the importance of high protein intake for satiety and ensuring that the body burns fat for energy during a calorie deficit, rather than muscle, which is crucial for preserving lean body mass.

💡High Protein Diet

A high protein diet is characterized by a higher than normal intake of protein. The video mentions a study where participants increased their protein intake, leading to a reduced overall calorie consumption without realizing it and ultimately losing fat.

💡Carbohydrates

Carbohydrates are a primary source of energy for the body, especially during high-intensity exercise. The video discusses the misconception of cutting out carbs for weight loss, explaining that while initial weight loss might be rapid due to water loss, it's not sustainable or healthy.

💡Fats

Fats are a macronutrient that contains more than double the calories per gram compared to protein and carbs. The video points out that fats should not be completely eliminated from the diet but consumed in moderation to avoid excessive calorie intake.

💡Balanced Plate

The balanced plate concept is a method of portion control that involves dividing a plate into sections for different food groups. In the video, it is suggested as a way to structure meals to include adequate protein, vegetables, and a mix of carbs and fats for a balanced diet.

💡Supplements

Supplements are products that aim to provide additional nutrients or health benefits. The video discusses the skepticism around fat-burning supplements, stating that they often don't provide meaningful benefits for fat loss and that legitimate supplements like omega-3, vitamin D, and zinc may be more beneficial.

💡Protein Powder

Protein powder is a dietary supplement that provides a concentrated source of protein. The video suggests that protein powder can be a useful tool for those who struggle to meet their protein needs through whole foods alone, helping to maintain muscle mass during a calorie deficit.

💡Intermittent Fasting

Intermittent fasting is an eating pattern that alternates between periods of eating and fasting. The video mentions it as a method that can help achieve a calorie deficit by limiting the time window for eating, though it emphasizes that it's not a magic solution and should be adopted based on personal preference.

💡Meal Frequency

Meal frequency refers to how often a person eats during the day. The video discusses the importance of regular eating patterns to avoid extreme hunger and potential overeating, suggesting that three to four main meals with one to two snacks can help maintain consistent energy levels.

💡Eating Environment

The eating environment refers to the setting or conditions in which a person eats. The video cites studies that suggest eating in front of a TV or while distracted can lead to overeating, advocating for mindful eating practices to support weight loss goals.

Highlights

The importance of a calorie deficit for fat loss is emphasized, where consuming fewer calories than burned is key.

High protein intake can lead to a reduced calorie consumption without realizing it, as seen in a 2005 study.

Protein's role in preserving muscle mass during calorie deficit and its impact on fat loss is discussed.

The misconception of cutting out carbs for weight loss and the importance of carbs for energy are highlighted.

The recommendation to include carbs in the diet, especially around workout times, for optimal energy.

The high caloric content of fats and the need for moderation in their consumption.

The suggestion to avoid hidden fats in foods and to make healthier swaps where possible.

The balanced plate concept for meal planning, emphasizing portion control and balance.

The ineffectiveness of strict meal plans for long-term fat loss and the importance of learning sustainable habits.

The potential of protein powder as a supplement for those struggling to meet protein needs.

The role of meal frequency in maintaining energy levels and preventing overeating.

The impact of eating environment on consumption habits, such as avoiding eating in front of the TV.

The benefits of eating slowly and using smaller utensils for better satiety and potential fat loss.

The importance of making small, consistent changes for sustainable fat loss rather than drastic, temporary changes.

The acknowledgment that dietary adherence can be challenging and the need for a diet that is enjoyable and sustainable.

The availability of affordable and healthy meal plans for fat loss, as demonstrated in a $5 a day meal plan.

The offer of an all-in-one program for customized workout and diet plans for optimal results.

Transcripts

the number one diet to lose fat I think

I found it it's tough to lose fat let

alone keep it off but there's a reason

why the old saying abs are revealed in

the kitchen is still around because it's

true unfortunately there's a ridiculous

amount of misinformation out there and

even the popular diets that work tend to

have more cons than Pros today I'm

sharing the size back diet that's simple

easy to stick to and just works here's

everything you need to know first off

you must understand that all fat loss

diets regardless of what you call it

have one simple goal to get you into a

calorie deficit where you're eating

fewer calories than you burn every day

but in the diet I'll be showing you

today rather than cutting out Foods the

first step is actually the opposite eat

more not just any food though I'm

talking about protein one study

published back in 2005 had participants

change nothing else aside from eat twice

as much protein as they usually do you'd

expect since they were eating more they

gain weight right well here's what

actually happened after bumping up their

protein intake the participants ended up

eating 440 fewer calories every day

without them even realizing it and after

sticking to their high protein diet for

12 weeks they lost almost 10 lbs of fat

now as for why this happened part of it

is because protein is extremely filling

try to eat 400 calories worth of chicken

breast compared to a bowl of cereal and

you'll be shocked with just how longer

you stay full for but the real power of

protein is that when you're in the

calorie deficit your body can choose to

burn off either fat or muscle for energy

eating enough protein ideally at least

0.8 G per pound of your body weight per

day it sends a powerful signal to your

body to keep your muscle and burn off

your fat for energy this is why high

protein diets not only lead to more fat

loss during the diet but have also been

shown to be more effective at preventing

fat regain after the diet is over

however don't make the same mistake I

did and start having chicken brass for

breakfast lunch dinner and dessert you

have plenty of other options for example

here's what 30 G of different protein

sources actually looks like for every

one of your meals pick one that you

actually enjoy so we're going to

continue the theme of eating more but

now with carbs so back when I was

attempting one of my first diets ever I

went on bodybuilding.com and I saw a

post from a rip bodybuilder sharing his

diet he explained how he cut out all his

carbs and basically ate just meat and

veggies so the next day I give it a shot

I cut up bread rice candy even ketchup

anything that contains some form of

carbs Now by day three of this I felt

like complete crap super low energy and

my gym performance sucked now after

about a week I actually did end up

losing about 5 lb but I was confused

because I didn't look or feel any better

well this is why so when you cut out

carbs initially you're going to lose a

ton of weight but this is because carbs

pull in water to your muscles so almost

all of that initial weight loss is from

water not a fat and the reason why

cutting out carbs often that makes you

feel like crap is because they're your

main source of energy especially during

high intensity exercise now eventually

your body does adapt to this and learns

to use other sources for energy but the

research is clear as long as you're in

the calorie deficit and eating enough

protein you'll lose fat regardless of if

you're eating a ton of carbs or none at

all so for me personally I'm half

Filipino and I grew up eating rice with

almost every meal so cutting them out

completely just didn't make any sense

and you should have seen the look on my

mom's face what I told her I wouldn't be

eating rice for dinner that said the

calories from carbs add up fast if

you're currently overeating then you

probably will need to cut back on some

of your carbs or at least choose less

processed carbs that can keep you Fuller

for less calories a good strategy I

personally use 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 had the room for it I should

probably address the elephant in the

room which is my face I just got back

from from Hawaii and I kid you not I had

the most epic fight with a shark if you

think my face looks bad you should see

what I did to Mr shark okay fine this is

what actually happened happy all right

back to the diet all right so far we've

talked a lot about protein and carbs but

there is one more food group we've yet

to cover fats unlike carbs and protein

which only contain 4 calories per gram

fats are much easier to overeat with

because they contain more than double

the calories at 9 calories per gram now

aside from the obvious fats like

desserts cupcakes or deep fried foods

the real problems are often the hidden

fats that pack on the calories without

us even noticing for example here's what

200 calories of salad dressing Mayo

cooking oil cream and butter actually

look like I could easily scoop out a

couple spoonfuls of peanut butter when

I'm feeling a bit peckish and that could

completely throw off my calorie intake

for the day but just like with carbs you

shouldn't completely cut out your fats

just have them in moderation or try to

make swaps like using skin milk instead

of full cream spray oil instead of

cooking oil choosing less batty cuts of

meats or using a lower calorie salad

dress that's said there are some high

fat foods that I personally can't live

without comment below what yours are but

for me it's Donuts we have amazing

doughnut recipes in our built with SI

cookbook but still sometimes you just

need the real thing you don't need to

completely cudle anything from your diet

there's ways to make them fit in

moderation so you need to include lots

of protein as well as some car cars and

fats into your diet but how do you go

about actually applying this into your

meals well let's start off with what not

to do this 2021 study had subjects

follow a strict meal plan that I'll put

a screenshot of here the goal was to put

them in a calorie deficit and they

weren't allowed to substitute any of the

foods they were given after 10 weeks the

results were great on average the

participants lost about 7 lbs of fat but

here's the catch as soon as the diet was

over most of them quickly regained the

fat they lost

this is because sticking to strict meal

plans doesn't actually teach you the

proper habits of sustaining fat loss in

the long run that's why I love what's

known as the balanced plate concept

instead of rigidly planning out your

meals most of your meals should look

something like this first fill a quarter

of your plate with a protein Source like

the ones I showed earlier next to keep

you full fill half of your plate with

vegetables and or fruits and then lastly

balance out the last quarter of your

plate with either carbs Andor fats and

here's some great options from each food

category that you can reference to start

building your own balance plates for

example for breakfast today I love eggs

so I had a few of them as my main

protein source with ketchup and then

some whole green bread with sugar-free

Jam as my carbs and then some fruit in

the side and then for lunch I'm planning

to have a balanced plate of extra lean

ground beef steamed veggies and a side

of hummus but you can also apply this

concept when eating out I used to be

that guy at restaurants restricting

myself to just salads or pretending I

wasn't hungry so I could just stick to

my strict meal plan but instead of

feeling restricted just tried to build

or order a meal that fits within the

general idea of having a balanced plate

so far we've talked a lot about food but

now you're probably wondering are there

any supplements you can take to shortcut

the process I'm sure you've seen your

fair share of supplement ads of ripped

guys and girls making all kinds of crazy

promises simply take two inner shred and

one sh of vcan first thing in the

morning and it's like blow torch in your

fat

while these companies have mastered the

art of using Marketing sales to take

advantage of people who don't know any

better their products are honestly a

bunch of BS for example I personally

spent hundreds of dollars on fat burners

back in the day yet the research is

clear they're basically just glorified

caffeine pills that spike your heart

rate up a little bit to burn a small

amount of extra calories but doesn't do

anything actually meaningful for fat

loss now while there are a few

legitimate supplements that can help you

fill in the gas from your diet such as

the omega-3 vitamin D and zinc there is

one supplement that's probably the

single best fat loss tool you can invest

in illustrating this power is a study

from the British Journal of nutrition

that had a group of subjects first

complete a 4-we diet after the diet they

split the subjects into two groups one

group added a 30 G protein shake into

their day whereas the other group did

not surprisingly the protein shake group

regained less fat after the diet was

over and also maintained a smaller waste

Comforts so if you're someone who

struggles to eat enough protein every

day then you need to make protein powder

your best friend as for which one is the

best the most regulated highest quality

protein is called whe isolate now I do

sell my own brand of whe isolate over at

builtwith science.com which I'll admit

is more on the pricey side because of

the top quality and the 29 g of protein

you get per scoop but regardless of if

you get it from me or from somewhere

else I highly recommend making the

investment so by now you should have a

good idea as to what foods to include in

your diet but one factor most people

Overlook is how often they eat I used to

think skipping meals was a great idea if

I didn't eat much or just snack lightly

throughout the day I wouldn't be getting

many calories in and that would surely

lead to a calorie deficit but this

quickly became a nasty cycle I'd end up

feeling like crap by the end of the day

and as soon as I finally ate something

my stomach would just be a bottomless

pit that never got satisfied generally

you should avoid Ever Getting to a point

where you're feeling dizzy have low

blood sugar and want to eat everything

ins sight that's it there is a popular

diet called intermitted fasting where

you don't eat your first meal until

usually around 12:00 p.m. and then don't

eat anything past 8:00 p.m. I've

personally used this in the past and it

worked really well not because it's

magic but because it can make stick into

a calorie deficit Easier by fitting all

your meals into a smaller time window

but nowadays I prefer a more regular

schedule of eating with at least 3 to

four main meals per day spread out by

around 3 to 4 hours from each other and

then I'll just add in one to two snacks

or fruit between my meals when I'm the

most hungry just keep in mind that your

body will need time to adjust if you

change your eating schedule but if done

properly you should feel improved and

consistent levels of energy throughout

your whole day now speaking about when

you eat did you know that where you eat

also matters this study published in

2021 analyzed the food environments of

over 8,000 households it found that one

of the strongest predictors of being

overweight was eating meals in front of

a TV in addition to this a few other

interesting Studies have shown that

slowing down your meal by taking more

bites using Chopsticks or eating with

smaller utensils all has a powerful

effect on reducing hunger and

potentially boosting fat loss I

disappointed my Asian mom by never

becoming a doctor but you can imagine

just how excited she was when I told her

I'd now be eating rice using her

Chopsticks and sitting down at the table

for dinner but remember you got to take

things of moderation it's okay to eat

popcorn while watching the movie or

watch my YouTube videos during the

occasional lunch break it's just not a

great Habit to eat every single one of

your meals in front of the screen so the

strategies I've shared with you so far

should help you get into a caliber

deficit but I don't know if you guys

have ever seen the video where average

people try to keep up with a

professional Marathon runner's pace and

end up falling off after like 20 seconds

that's kind of like what it's like if

you completely change your diet

overnight sure bodybuilders and hardcore

Fitness guys like myself have no problem

losing fat fast if needed but you'll

make way more progress making just small

changes at a time and aiming to lose

even just half a pound of fat every

single week consistently rather than

losing a pound or two on some weeks and

then gaining it all back again on other

weeks now as for how many calories is R

for your body you can head over to our

custom calculator over at

builtwithscience

docomo give you calories for faster fat

loss or slower fat loss depending on

what's more realistic for you but just

keep in mind that you will mess up at

some point maybe you'll binge e really

bad one night or maybe you'll have a

cheat meal gone wrong and that's okay

it's happened to me countless times one

meal or even a whole day of eating junk

won't ruin your progress but if you find

yourself cheating on your diet too often

then that's often a sign that you need

to make it more enjoyable for example

can tuna is cheap it's high protein and

it's low calorie but I can't stand it

and excluding it from my diet hasn't

affected my fat loss results at all on

the other hand I love certain Filipino

dishes like chicken Adoba and C C so

whenever my mom makes them I always find

a way to fit them in or sometimes I'll

just make healthier versions of them

within our Bel with.com programs we also

give our members access to hundreds of

easy tasty high protein recipes that

make dieting so much easier but look

online and just get experimenting create

a diet you actually enjoy because that's

what you'll be more likely to stick to

in the long run now while we've looked

at how to structure your meals and what

to put in them creating a healthy fat

loss diet doesn't have to be crazy

expensive in fact I created one of the

cheapest fat loss meal buttons it

includes all the concepts we've

discussed in this video and it only cost

around $5 a day so make sure to watch

this video next to learn all about how

to make the meals but if you need more

help and you want an all-in-one program

that shows you exactly how to work out

and what to eat every week to get in the

best shape of your life just head over

to builtwith size.com a quiz to

create the best plan for you and your

body thank you so much for watching and

I'll see you next time