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

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Why is it that only about 10% of us succeed at a fat loss diet? Well, most of what people learn about how to diet to lose fat is wrong, and just sets you up for failure. But after over 10 years of studying the science, working with top dietitians, and testing on thousands of clients, I want to share a game-changing weight loss diet that I guarantee will work for you. But pay attention, because every detail in this fat loss diet matters. Here’s the best diet for fat loss.

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First, understand that any weight loss diet (keto, intermittent fasting, carnivore diet, etc.) all have 1 goal: to get you in a calorie deficit. But rather than cutting out foods for your fat loss diet, the first step in our diet is actually the opposite, eat more. But not just any food. I'm talking about protein. It's not only extremely filling, but high protein diets have been shown to lead to more fat loss during the diet and are also more effective at preventing fat re-gain after the diet is over.

Continuing the theme of eating more, let's talk carbs. The keto diet is popular, where you completely cut out your carbs. But when you cut out carbs, almost all of that initial weight loss is from water loss, not fat. Cutting out carbs often leads to low energy because they’re your main source of energy. The research is clear, as long as you are in a calorie deficit and eating enough protein, you’ll lose fat regardless of if you’re eating a ton of carbs or none at all. That said, the calories from carbs can add up fast. A good strategy I personally use in my weight loss diet plan 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 have the room for it.

There is 1 more food group we’ve yet to cover: fats. Fats are special because carbs and protein contain only 4 calories per gram. Fats, contain more than double this at 9 calories per gram. This is what makes them so easy to overeat. There's obvious fats like desserts, cupcakes, or oily fries. But the real problems are often the hidden fats that pack on the calories without us even noticing. But just like with carbs, you shouldn’t completely cut out your fats. You should have them in moderation or try to make calorie-saving swaps.

Alright, so you need to include protein, carbs, and fat in your diet, but what should your meals actually look like? Follow the balanced plate concept. Fill ¼ of your plate with a protein source. Next, to keep you full, fill ½ of your plate with vegetables and/or fruits. Lastly, balance out the last ¼ of the plate with either carbs and/or fats. Now what’s just as important as how you balance your plate is how often you eat. Don’t skip your meals. Personally, I eat at least 3 or 4 main meals per day spaced out by around 3-4 hours from each other. Then I’ll add in 1-2 snacks or fruit between my meals when I find I’m the most hungry. 

So far we’ve talked a lot about food when it comes to how to diet but one of the first things people look for to shortcut their fat loss journey are adding supplements. Now while there are a few supplements that can help you fill in the gaps from your diet, such as Omega-3, zinc, and Vitamin D, there is one supplement that’s probably the single best fat loss tool you can invest in. The protein shake.

Now what’s just as important as how you balance your plate is how often you eat. Don’t skip meals. And speaking about when you eat, did you know that WHERE you eat also matters? Eating in front of a TV is one of the strongest predictors of being overweight. A few other studies have shown that slowing down your meal by taking more bites before swallowing, using chopsticks or eating with smaller utensils, has a powerful effect  on reducing hunger and potentially boosting fat loss. 

Finally, a few mindset tips: avoid all or nothing. Give yourself permission to have your favorite treats every now and then during your weight loss diet and don’t beat yourself up if you ever end up overeating for a day or two. And implement everything I’ve shared about the best fat loss diet at your own pace. You’ll make way more progress losing half a pound of fat every single week consistently rather than losing a lb or two on some weeks and then gaining it all back again on other weeks. Lastly, remember that your weight loss diet doesn’t have to be boring. Create a diet you actually enjoy because that’s what you’ll be more likely to stick to in the long run.
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See below for links to all the studies referenced in the video. Hope you enjoyed it! Good luck to those starting their diet!

INCREASED PROTEIN INTAKE LED TO WEIGHT LOSS

HIGH PROTEIN DIETS PREVENT POST-DIET FAT RE-GAIN

STRICT MEAL PLAN STUDY

EATING IN FRONT OF TV STRONG PREDICTOR OF BEING OVERWEIGHT

EATING SPEED AND FULLNESS

PROTEIN SHAKE, STUDY

JeremyEthier
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I am a retired Dietitian. This is the most SANE eating/dietary pattern and advice I have seen ANYWHERE. ❣

laurashepherd
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This is why "dieting" is bad. After you "diet" the weight comes back. Don't diet. Make it a lifestyle and the weight stays off

ieatfood
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Jeremy, you are a true Gem to this Youtube community ✨

rhonda
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As a full Filipino, I did the same thing and completely cut out rice from my meals for a good couple of days. My family looked at like I was crazy and it felt like my Asian license just got revoked 😅

blacklight
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You are the only fitness person I can watch. Finally someone I don’t feel intimidated by. Thank you.

Uncle
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Love your content. It’s straight forward and executed in the exact order it’s needed.

silverstone
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The greatest video you’ve ever made. Absolutely everything answered, appreciate it

KyleDoesEverything
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Just discovered your page and really enjoying all the information. Just started your Push/Pull/Legs work out this week! Thank you for taking the time to make these videos!

MiloandHoshiShow
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It's great to see you again, Jeremy! Love your content!

barbarawright
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So nice to see straight forward content with someone who has a positive message . Thank you.

kiddfamilyfarmllc
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I recently began watching my diet and exercising a few months ago. I'm still learning the ropes by searching online and watching YouTube to gather more information. I stumbled upon your video while looking for tips on losing belly fat. As I watched, I was impressed by how well you presented and explained everything, prompting me to subscribe to your channel. When you mentioned that you're half Filipino, I was astonished. It was hard to believe, but I felt proud to hear it. What a coincidence because I’m Filipino too!

Cassey
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One of the best health and fitness resources available! So much appreciation for the time, knowledge, and effort you put into these videos to cut through the lies and provide evidence-based research to help us out. Thank you so much!

toneandtighten
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One of the best videos I’ve seen on this topic! Thank you

KillerTacos
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this is by far the best video explaining weight loss diets and what they entail. Editing 10/10, explanation 10/10

ducttapelover
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This video summarises many others you have done. That is great!! I am doing most of this already, but some info and foods options was a very informative

lincolnprestes
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People always put their focus on training, but always neglet diet! You're absolutely right in saying diet is more important! love the video

Builtness
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I want to say thank you thank you thank you! My husband and I (am on my husband’s account) have been trying to eat healthier and find diets but we’ve failed so much. Before my daughter, I was 140 lbs and although I was very self conscious, I thought I looked pretty good. After my daughter, I have gained so much weight and currently sitting at 180lbs, (husband went from 210 - 290) (in the past I used to work out six days a week and dropped down to 125 lbs but my diet was terrible- I barely ate). I have never been this heavy and it makes me cry so much. I’m thankful that my husband still wants to be with me and we’re working on losing weight together. You’ve given us the perfect road map to follow. I can’t wait until he wakes up so I can show him all the notes I took and your channel. I’m going to make sure we get our whey protein from you because you’ve given us so much free information to change our lives. Thank you so much, Jeremy. God bless you. ❤

leetheleo
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Great reminder video! Saw you at Kits beach a few days ago, that was actually the first reminder to get back to eating healthy! Keep up the great work bud! 🇵🇭

KrisDelaPena
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Enjoy the journey....
That's what keeps me going.
Ive gotten friends and family aho loses 10x more than me during our challenges, but they always gain them all back by years end. Im here losing .5, 1 lbs a week and retain my losts over the year.

simpolang