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

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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!):



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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  1. Jeremy Ethier

    GIVEAWAY DETAILS: As mentioned in the video, I'm doing a HUGE giveaway of 50 stacks of pre-workout, protein, and creatine. To win, follow the instructions below:

    1. Follow me on Instagram ( )
    2. Like my most recent photo where I'm holding the supplements ( )
    3. Leave a comment by tagging a friend AND mentioning what country you're from.

    I'll be choosing 50 winners in exactly one week who will receive their stack completely free of charging. I'll be announcing/messaging them through Instagram!

    I thought I'd do this as a way of giving back and showing my appreciation for all your support – thanks so much for helping me surpass 400K, it truly means the world to me.

  2. Ra's al Rešid

    For successful body transformation you must be hard motivated and train hard af. Many people forget that diet is more important than training. Percentage wise, diet is 70% and training is 30%, that's the rule. If you are beginner, you need help about training and calculating calories, so it's better to pay personal trainer or find some online tool for creating diet for you. My friend made great transformation and lost 22kg, but he used diet plans from NextLevel Diet.

  3. Julie Warner

    5:55 Son unos de los Topgirls.Uno

    15:55 Sun: ''Hotter''
    15:55 Hopi: ''Sweeter''
    15:55 Joonie: ''Cooler''
    15:55 Yoongi: ''Butter''

    15:55 Son unos de los mejores conciertos ,
    , no puede ir pero de tan solo verlos desde pantalla, se que estuvo sorprendente…

  4. Nick Adams

    How would you work around this if you aren’t able to workout until 6-7pm? Would you change any of the foods you eat?

  5. Raj Brar

    Thank God you explained that eating late doesn't matter

  6. EvilRaijin29

    So a 140 Kilo guy needs 4000cal ?! Cant be

  7. Lukas

    Not enough protein lmao this is bullshit

  8. Jack Mahero

    Regardless of what you cook if you're going to add too much oil to it then forget about weight loss.

  9. Akai Ryu

    Not true on carnivore u can eat a lot of kcal and u will lose weight , even with more than 3000 i know because im after , and this diet is the best for lose fat from body , maybe if you would eat 1kg of cheese every day yo would be still fat but on meat and egg impossible .

  10. Lonnie Sands

    Wow, finally someone with a common sense approach and not a restrictive experimental diet. Eat whole foods, focus on protein, stay in a caloric deficit, stay active. I am so glad I found your channel. It's very rarely that I hit that bell, but you earned it and I cannot wait to explore your content more! Stay fit, stay healthy, thanks!

  11. heaNz

    Homeoffice is also a big problem. Going somewhere and walking from the parking lot, going to meetings can easily add up to 6000 steps (which can be 200 kcal) without noticing any effort.

  12. Eric Jensen

    I weigh 285. 13X that is 3705 calories. That's a lot. But guess what? My FitBit shows about that number every day. So I believe my FitBit a little more now. Except on days I ski. Then my FitBit can get as high as 7,000 calories. Which explains why I'm so friggin hungry when I ski. (Around 100 days this year).

  13. Michal Zajac

    In my experience, however determined you are, you need to mix it up – the only way to keep up with the diet is the have knowledge, be ablte to mix up the food, make it more exciting. Any calorie tracking app will in a month or two teach you the basics you need, so you can have more variety meals and don't get stuck, fed up wit eating the same food day after day …

  14. GMPP P

    I do not get this… i do work out and try to eat healthy but I cant lose fat, around stomach… I lose some weight but not around the stomach…. just do not get this at all.. i asked at the gym and got some help from an instructor but it does not help…. just do not get this

  15. Eli

    A calorie deficits is easy but how am I supposed to eat 287 grams of protein a day

  16. Benyikoko

    They really did a double commercial in front of this video 😭😭 KFC and McDonalds … Like.. Seriously YouTube???

  17. anshika bansal

    Hi is okay to walk for 2-3 hours a day? I was very active before pregnancy .. used to do HIIT workouts alot..
    I also tend to gain weight ,.

  18. Taspriya Akter

    Thank you so much for this video


    Thank you so much for this video!


    Just keep having sex, your time will come! I got pregnant after trying for a few months I’m now 15+1! ❤️❤️ Baby dust your way!

  21. Reagan Lucas

    Yeah totally go on a diet while developing a child… Mhm perfect idea

  22. Honnisoit Quimalypense

    I would say no to milk. But yes to almond drink, oat drink, etc.

  23. Mavis Demas

    Guys, build muscle doesn't have to be hard (I used to think it did). I'll give you some advice right now. Look for a diet plan called Okibetonic Secrets. Seriously, that program has transformed my entire life. I probably shouldn't even be talking about it cause I don't want a bunch of other guys out there running the same "game" but whatever, I'm in a good mood today so I'll share the wealth haha.

  24. Zara Carr

    As expert, I do believe Okibetonic Secrets can be good way to lost lots of fat. Why don't you give it a shot? maybe it can work for you too.

  25. Kaylil Leithoff

    I see many people keep on talking about Okibetonic Secrets. But Im not sure if it's good. Have you ever tried this popular lose weight methods?


    I started following the Forwago workout sessions day after day and it hasn't just changed my body, but positively impacted my mental health and made me a new me..

  27. Kaiser Hammond

    What do you think of lost a lot of weight with Okibetonic Secrets? I notice a lot of people keep on talking about Okibetonic Secrets.

  28. Chance Tandra

    I see many people keep on speaking about Okibetonic Secrets (do a search on google). But Im uncertain if it's good. Have you ever tried this popular fat loss system?

  29. Rabina Thapa

    If you ask me, it's really hard to gain muscle and lose weight at the same time, but website called Agoge Diet is great for that. They also calculate your BMI and calorie intake for FREE and provide you with diet meal plan and training plan.

  30. Ryan Thomas

    When it comes to eating healthy, you have to never fall victim to modern fad diets. Extreme diets are a risk for your health, especially ones that seriously limit your everyday nutritional intake. While they may generate fast weight loss, these kinds of diets will never be a long-term solution for your waistline. You should search Custokebon Secrets on google as it is not just another fad diet where you starve yourself.

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