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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.

Table of Contents

• Eat More Protein for Fat Loss 🥩
• Carbs and Fat Loss 🍞
• The Balanced Plate Concept 🍽️
• Supplements for Fat Loss 💊
• Meal Frequency and Timing ⏰
• Where You Eat Matters 🍽️
• Sustainable Fat Loss 🌱

Eat More Protein for Fat Loss 🥩

To achieve successful fat loss, incorporating more protein into your diet is essential.

Why Protein is Crucial

Protein is not just a macronutrient; it's a game-changer for fat loss. It helps you feel full longer and supports muscle retention during calorie deficits.

How Protein Aids in Fat Loss

When you consume enough protein, your body is more likely to burn fat instead of muscle for energy. This makes high-protein diets effective for both losing fat and preventing fat regain.

Protein Sources to Include

Avoid monotony by diversifying your protein sources. Here are some options:

• Chicken breast
• Lean beef
• Fish
• Eggs
• Plant-based proteins like beans and tofu

By including a variety of protein sources, you can enjoy your meals while ensuring you're meeting your nutritional needs.

Carbs and Fat Loss 🍞

Carbohydrates often get a bad rap in the diet world, but they play a crucial role in a balanced diet for fat loss.

The Role of Carbs

Carbs are your body's primary energy source. Cutting them out entirely can lead to low energy levels and poor workout performance.

Water Weight vs. Fat Loss

Initial weight loss from cutting carbs is often just water weight, not fat. Carbs pull water into your muscles, so reducing them can cause temporary water loss.

Smart Carb Consumption

To manage your carb intake effectively:

• Save carbs for pre- and post-workout meals
• Opt for less processed carbs
• Monitor portion sizes

This way, you can maintain energy levels and support your fat loss goals without feeling deprived.

The Balanced Plate Concept 🍽️

Creating a balanced plate is a straightforward and sustainable way to structure your meals for long-term fat loss success.

Building Your Plate

Follow the balanced plate concept to ensure your meals are nutritious and satisfying:

• ¼ of your plate: Protein source
• ½ of your plate: Vegetables and/or fruits
• ¼ of your plate: Carbs and/or fats

This approach helps you focus on portion sizes and nutrient diversity.

Meal Frequency

Equally important is how often you eat. Aim for 3-4 main meals per day, spaced out by 3-4 hours, with 1-2 snacks in between.

Practical Examples

Here are some balanced plate ideas:

• Breakfast: Eggs (protein), whole grain bread (carbs), fruit (vegetables/fruits)
• Lunch: Lean ground beef (protein), steamed veggies (vegetables/fruits), hummus (fats)

By using the balanced plate concept, you can enjoy a variety of foods while staying on track with your fat loss diet.

Supplements for Fat Loss 💊

Supplements often promise quick fixes, but knowing which ones are genuinely beneficial is crucial for effective fat loss.

Beware of Misleading Marketing

Many fat burners are glorified caffeine pills that do little for real fat loss. They might increase your heart rate slightly, but they don't contribute significantly to burning fat.

Essential Supplements

While many supplements fall short, some can effectively fill dietary gaps:

• Omega-3
• Vitamin D
• Zinc

These can support overall health and well-being, making your fat loss journey smoother.

The Power of Protein Shakes

Protein shakes are the most effective supplement for fat loss. A study from the British Journal of Nutrition found that adding a 30-gram protein shake daily helped subjects regain less fat and maintain a smaller waist circumference after a diet.

Choosing the Right Protein Powder

Whey isolate is the highest quality, most regulated protein. Consider investing in a top-quality option like Built With Science Isolate Whey Protein Powder, which offers 29 grams of protein per scoop.

Meal Frequency and Timing ⏰

How often and when you eat can significantly impact your fat loss success.

Avoid Skipping Meals

Skipping meals might seem like a good way to reduce calorie intake, but it often backfires. It can lead to low energy levels and overeating later in the day.

The Benefits of Regular Meals

Aim for 3-4 main meals per day, spaced out by 3-4 hours. This helps maintain energy levels and prevents extreme hunger.

Intermittent Fasting

Intermittent fasting, where you eat within a specific time window (e.g., 12 PM to 8 PM), can help manage calorie intake. However, it's not magic; it simply helps you stick to a calorie deficit.

Adjusting Your Schedule

Your body needs time to adjust to any new eating schedule. Once adjusted, you should experience improved and consistent energy levels throughout the day.

Where You Eat Matters 🍽️

Believe it or not, your eating environment can influence your fat loss journey.

Avoid Eating in Front of the TV

A study analyzing over a thousand households found that eating meals in front of a TV is a strong predictor of being overweight. It can lead to mindless eating and overconsumption.

Slow Down Your Meals

Taking more bites, using chopsticks, or eating with smaller utensils can reduce hunger and potentially boost fat loss. These methods help you eat more mindfully and feel full sooner.

Moderation is Key

It's okay to enjoy popcorn during a movie or watch YouTube videos during lunch occasionally. Just avoid making it a habit to eat every meal in front of a screen.

By implementing these strategies, you can create a sustainable and effective fat loss plan that works for you.

Sustainable Fat Loss 🌱

Creating a sustainable approach to fat loss is crucial for long-term success.

Small Changes Over Time

Drastic changes often lead to quick burnout. Instead, aim for gradual adjustments.

Consistency is Key

Focus on losing half a pound of fat per week consistently. This approach is more sustainable and less stressful.

Calorie Calculator

To determine the right calorie intake for your goals, use our calorie calculator. It offers personalized recommendations for faster or slower fat loss based on your needs.

Mindset and Flexibility

Expect occasional setbacks like binge eating or cheat meals. One slip-up won't ruin your progress. Adjust your diet to include foods you enjoy, which makes sticking to it easier.

Personal Preferences

Don't force yourself to eat foods you dislike. For example, if you can't stand canned tuna, find an alternative protein source. Enjoying your meals is key to long-term adherence.

Incorporate Favorite Dishes

Include your favorite dishes in moderation. For example, you can fit in cultural favorites like chicken adobo or make healthier versions of them.

Accessible Recipes

Explore high-protein recipes that are easy to prepare. Our Built with Science programs offer hundreds of tasty options to make dieting enjoyable.

Budget-Friendly Options

Healthy eating doesn't have to break the bank. Check out meal plans that align with the discussed concepts and cost around five dollars a day.

By implementing these strategies, you can create a sustainable and enjoyable fat loss plan that fits your lifestyle and goals.