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:


Song 1: Lakey Inspired – The Process
Song 2: Lakey inspired – Chill Day
Song 3: Lakey Inspired – Better Days


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  2. This is probably the most straight forward, no nonsense, lose fat video I have ever seen in my life. I can’t eat that healthy right out of the gate, but it’s given me a target to aim for.

  3. I used to be obese, but I couldn't imagine being this big. Watching shows like this gave me the motivation to change my lifestyle. Losing weight when you are obese is the hardest thing in the world because all you want to do is give-up and eat food to make you feel better. Thankfully I tried something I never thought would work and took a diet supplement called garcinia that gave me that added boost I needed to lose the first 30lbs. After that it was pretty easy to lose the rest. If you're struggling to lose weight try garcinia. You can even get the same one I used for free right here:

  4. Great video, spot on and I like that it's backed by scientific studies.

    Only thing I'll note is the water retention from creatine can cause bloating in some people, especially if they're not training intensely enough. I noticed it with myself and decided to not use creatine and instead take in more protein…and of course go harder at the gym. Thumbs up on this video

  5. Hi, i have a habit. Like, If im not still feeling full, i have to eat till my brain announces that Im really full (tight stomach).

    I dont know certain food calories looks like. Help? 🙂

  6. To achieve optimal weight loss,a person must keep his glycogen storage molecules in the liver and muscles empty for the longest time possible daily.
    To achieve a radical state,radical measures must be met,which include :- High and Intense Cardio daily , Low carb, deep breathing,sleeping in the dark,drinking ice cold water in the morning,sleeping in the cold, etc… many radical measures that are simply branded under fad pseudo science based diets.
    Most fad diets including ketosis,paleo,Atkins,smoothie and water fast revolve around achieving a state of long period of glycogen emptiness,to make room for the body to convert lipids into ATP energy to be used by the body cells.
    However optimal doesn’t correlate with Sustainable,glycogen emptiness for long periods/cycles leads to strong hunger and cravings.
    To lose the most weight aim to fast 3 hours between each meal (6 meals) to keep the glycogen empty for a moderate time a day to make room for fat loss while still eating delicious foods.

  7. 🍓  🎀  𝐀𝐧𝐲𝐨𝐧𝐞 𝐥𝐨𝐨𝐤𝐢𝐧𝐠 𝐟𝐨𝐫 𝐚𝐧 𝐩𝐨𝐰𝐞𝐫𝐟𝐮𝐥 𝐰𝐞𝐢𝐠𝐡𝐭 𝐥𝐨𝐬𝐬 𝓅𝓇❤𝑔𝓇𝒶𝓂 𝐢𝐬 𝐨𝐯𝐞𝐫 𝐡𝐞𝐫𝐞  🎀  🍓 >> > 𝐇𝐨𝐩𝐞 𝐢𝐭 𝐰𝐢𝐥𝐥 𝐡𝐞𝐥𝐩.  2576

  8. Eating before bed is not good for your stomach because having a full stomach when you lie down makes it much easier for stomach acid to splash back up into your throat.

  9. the caloric deficit is the biggest myth in nutrition. There are so many different calories, and a lot depends on how your digestive system is processing those calories etc.

  10. 🍓 ⋆ 🍑  🎀  𝐈 𝐥𝐨𝐬𝐭 𝐦𝐨𝐫𝐞 𝐭𝐡𝐚𝐧 𝟐𝟎 𝐩𝐨𝐮𝐧𝐝𝐬 𝐢𝐧 𝟐 𝐰𝐞𝐞𝐤𝐬 𝐰𝐢𝐭𝐡 𝐭𝐡𝐢𝐬 𝐦𝐞𝐭𝐡𝐨𝐝 > 𝐅𝐢𝐧𝐚𝐥𝐥𝐲 𝐬𝐨𝐦𝐞𝐭𝐡𝐢𝐧𝐠 𝐭𝐡𝐚𝐭 𝐚𝐜𝐭𝐮𝐚𝐥𝐥𝐲 𝐰𝐨𝐫𝐤𝐬 𝐚𝐧𝐝 𝐢𝐬 𝐠𝐨𝐨𝐝 𝐟𝐨𝐫 𝐲𝐨𝐮𝐫 𝐛𝐨𝐝𝐲. 𝐈 𝐚𝐥𝐦𝐨𝐬𝐭 𝐠𝐚𝐯𝐞 𝐮𝐩 𝐬𝐞𝐚𝐫𝐜𝐡𝐢𝐧𝐠. 𝐖𝐨𝐫𝐭𝐡 𝐜𝐡𝐞𝐜𝐤𝐢𝐧𝐠 𝐨𝐮𝐭  🎀  🍑 ⋆ 🍓 4686

  11. This is dumb. This guy is like 20 yrs old. This is a stupid diet, he’s not considering age factors. Do not do this. Keto is the only diet that works with healthy fats of course. He doesn’t know shit about aging yet and how body responds to this stupid diet he’s suggesting. Dumb af

  12. This is the best video I’ve seen for actual weight loss advise. I’m learning to become an applied sport and exercise scientist at Univercity using scientific literature to support hypothesis in different sport and exercise study’s. So meaning this channel is great as his going off scientific data and study’s showing the best way to optimise weight loss. Great vid & great channel 👌🏻 no buying fitness rubbish here

  13. keto diet has worked for me. 3 and half month and I have lost 53 lbs, went from 303-250. And this is without working out and sitting in front of my pc all day. Such a miracle

  14. I thoroughly read this e-book >>> a few weeks ago but have been too busy lately to get myself to the gym. However, I did start applying that diet and food recommendations, and even with just that, I've already lost 6 lbs (10 lbs to go). I finally got to the gym this morning and printed out that e-book to bring with me.

  15. hey ,if anyone else trying to find out metabolic cooking cookbook try Ichordo Fat loss Fixer ( search on google ) ? Ive heard some amazing things about it and my friend got excellent success with it.

  16. There’s nothing better than finishing your day with a sweet and soothing red tea latte that’ll
    keep your metabolism burning all night long, right? So…
    Try out this delectable red tea latte tonight and let me know what you think…
    https://tinyurl . com /yaunudnq


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