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!):


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


Daria Tomczak says:

this is such a great video! also, thank you for showing the foods, now i know what to put on my shopping list 🙂

Ed Leeson says:

Abdulmoiz Ayyaz says:


Kalfax plays says:

keto actually works.

lauren paterson says:

Great tips I find I don’t measure my peanut butter

ZartoHD says:

Here is a really simple step to loss weight and you really dont need to do anything

Viktor Fallenheart says:

These recipes are amazing. Of course not all of them are possible for me, but there are some that I can afford. I use some points from your recepis for my nutrition. I even have a doctor who also prescribed this for me. I’m from NYC. Life there’s always buzzing and I didn’t have time for sports or anything else. So, I attend Weight Loss Clinic Of course, I put a lot of effort, as 500 calories a day it isn’t a joke, but the result is worth it.

adrenalinewW says:

What about how long it takes for food to be digested and give me energy? What’s the optimal time to eat before the workout? I’d be happy if you covered that in your video; it seems this has not been in your previous vids.

side eye says:

I truly appreciate your research and use of scholarly articles!!

Willy Nino says:

I can’t eat in the morning I don’t know why

Paranormal hunter says:

i just only eat dinner then not eat for a day then dinner seems to be working

realeques says:

when you said multiply your bodyweight by 13 i used kilogramms which put me on 1430 calories per day and i was scared for a second lol …3152 sounds much better

Wolver Lex says:

Oh… shit.. i miss your stack give away

ruboyhsv says:

this guy sounds like the guy on Dash Vapes channel

terry roberts says:

I recommend going here

lauren paterson says:

Great video clear and easy understanding

Julian W says:

I eat hard boiled eggs, and drink vega one for protien. I don’t eat meat.

B Love says:

Wow I’m so happy I found this video

RaxOnya says:

Man can you please confirm about supplementing with Omega -3 as I read that there are studies advised that Omega -3 supplements are not working. thank you

EliteDereck says:

Please do a bulking type of video please. Much appreciated

Kalfax plays says:


JRWT 0 says:

Do diet for gaining muscle

Pebells Menendez says:

Can you show some options for overweight people??? Like meals with less calories…

Jeremy Ethier says:

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.

Ondra says:

Good video. I am using a different science based method now, it is much more complex and I lost 30lbs with it in 2 months! Everybody should try it, link to it is in reply….

VerryLongName says:

My problem is I don’t know how big my portion sizes should be

Jason says:

Man , becareful when consuming non sashimi grade Salmon. If you consume non sashimi grade Salmon, its a higher chance of food poisoning.
Awesome and informative video ! Thank you 🙂

blackbirdx7777 says:

edamame is SOY be careful!

Ayesh Madushan says:

Here is a system that helps to get rid of belly fat. Many people say its working. But I didn’t try yet.

ZartoHD says:

this helped me a lot and i wanna go some tips to you guys to so you can be same skinny as me here it is what i used
Hope it can help you too <3

 Write a comment


Do you like our videos?
Do you want to see more like that?

Please click below to support us on Facebook!