How To Eat To Lose Fat Fast

August 8, 2018 | 55 Comments

The concept behind losing fat is simple. I mean ridiculously simple.

In fact, when it comes to scientific concepts, losing fat is as simple as they come, right after where babies come from (and everyone knows the stork brings babies to their parents).

To lose fat fast, you simply have to eat less than your maintenance calories, and the fat will come right off.

However, it seems that the fitness industry wants fat loss to be incredibly difficult. Every year, hundreds of new diets, weight loss supplements, and just all-around bogus information are released. A lot of this information is contradicting, lacks scientific proof, and is simply created to make a quick buck.

There are sooooo many contradicting statements made in the fitness industry that it scares me sometimes. For diets, there’s low carb, low fat, vegan, paleo, Jenny Craig,  Atkins, South Beach, the list goes on and on.

And then there are the guys who argue about the foods you must or must not eat otherwise you’ll fuck up your body. These are the guys that argue about whether or not caffeine is good for you, whether or not egg yolks will raise your cholesterol, or whether or not eating little baby pandas will prevent wrinkles.

Fat loss seriously doesn’t have to be hard, so here’s a guide on how to eat lose fat fast without all the confusing crap. Follow the next steps closely, and I promise that you will lose fat without pulling your hair out.

Fat Loss
Fat loss doesn’t have to be “hair pulling” difficult

1) Calculate you maintenance level calories

Your maintenance level calories  are the calories needed to simply maintain your current weight.

Maintenance calories = Your bodyweight in pounds  * 14 or 15. (Note: this is just an estimate)

Eat at your maintenance level for 3 days. If your weight remains the same, then you are good to go. If you gain weight, then lower your maintenance calories by 100 per day, until your weight stabilizes. If you lose weight, increase your calories by 100 per day.

2) Create a caloric deficit by eating 500 less than your maintenance level calories

One pound of fat is about 3500 calories.

Eating at a 500 calorie deficit will equate to about 1 pound of fat loss per week.

Start with a 500 calories. You can go lower than that to accelerate fat loss, but don’t do it right away. This typically never works and you’ll just end up binging and gaining back the weight.

Technically, you can go ultra low calorie to lose more weight, but you need to be strategic about it.

3) Choose a meal frequency and stick with it

The next step is to choose a meal frequency, which is the number of times you eat per day. Try to keep the number of meals per day the same so that you stay on a consistent schedule and don’t have any unexpected hunger attacks. So don’t eat 2 big meals on Monday, then eat 6 mini meals on Tuesday.

It doesn’t matter if its 1, 2, 3, or 6 meals per day. The whole 6 meals per day theory is complete crap, so just ignore it and choose a meal frequency that fits your schedule and and lifestyle.

Thousands of people have found huge success eating just one big meal per day.

4) Emphasize protein and get at least 0.6 grams of protein per pound of bodyweight every day

Protein is the most satiating macro nutrient, meaning you’ll feel fuller from eating protein than eating carbohydrates or fat. So if you enjoy feeling full after each meal, aim for more protein.

Contrary to popular belief, you don’t need to eat 1 gram of protein per pound of bodyweight like all fitness professionals say. 0.6 grams is plenty enough to maintain and even build muscle. However, more protein will not harm you.

The cool thing is that even if you don’t hit your protein requirements for one day, you can just make up for it the next day. Your body has the ability to recycle proteins from previous days so don’t sweat it if you miss a few grams of protein. Just try to hit a weekly average of 0.6 grams a day.

– For more info on the truth about protein. Check out Brad Pilon’s How Much Protein. In my opinion, this is the best book on protein in the industry.

Who said dieting is boring. If you want you can eat doughnuts every day and still lose fat.

5) Take a multivitamin, fish oil, and eat a lots of fruits and veggies

– I also want you to take a multivitamin every day to cover your vitamin and mineral bases.

– For fish oil, aim for 6-10 grams per day.

– Multivitamins and fish oil are the only supplements that I recommend people take. This is because they’re only ones that actually benefit people and are backed with enough science.

– A multivitamin will help insure that you aren’t in any and mineral or vitamin deficiency, and the omega-3 fatty acids in fish oil help balance out the omega-6 fatty acids we eat. I currently get my supplements from Prograde Nutrition.

– Also, eat plenty of fruits and veggies. This isn’t because fruits and vegetables have any magical fat burning properties, but they’ll help you feel a bit fuller so you don’t stuff your face with gummy worms and beer. Plus fruits and veggies provide your body with vitamins, minerals, and fiber.

6) That’s it. Have fun, eat whatever you want, and lose fat

Seriously, that’s it. Were you expecting it to be harder?

I know that this is a very brief outline, but this is seriously all you need to know on what to eat to start losing fat. You can eat burgers and ice cream every day for all I care, as long as you’re following all the steps above and eating in a deficit.

You’re going to have to experiment with what foods work best for you. Some foods make people feel fuller than others, so experiment, and who  knows, you might discover some new favorite foods during your diet.

So there it is, your quick guide on how to eat to lose fat fast. Get to it and let me know if you have any questions in the comments below.

55 Comments - Leave Your Thoughts

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  1. Nice, positive post. Working out is intimidating for most people. Something is better than nothing. Start small, then build up. Intensity of the workout is the key.

    1. I would recommend using the Katch-Mcardle formula for calculating calorie intake,it’s accurate because it takes into account lean body mass,and then you should take into perspective other factors,like activity level,both during work and after work. Best of luck guys,the best results i got so far have been from cutting 95% of the shit that contained sugar,it triggers insuline release,and it’s nigh-impossible to lose fat when insuline is being released,swap it for some healthy-ass fruit,taste is still great,just as sweet,but without the insuline release ( I could be wrong,but that’s what i found out about the difference between glucose and fructose ),and go for a jog or even for long walks,in about 1.5 month,i shed about 10kg of fat ( dunno how much that is in pounds,i reckon over 20 lol ) and lost only a small amount of muscle in the process,thing is that it’s very hard to shed fat while keeping muscle,and when you lose enough muscle,the body starts conserving the fat and eats the muscle,so you definitely will want to combine cardio with some weight lifting,always aim to work out the larger groups,like the chest,back,and legs,i only worked out the arms and abs like once or twice a week,the book that gave me a helpful glimpse into what’s actually going on during the fat removal process was Burn the fat feed the muscle,by Tom Venuto,the only thing i didn’t follow through with was the 6 meal a day plan,I don’t find it practical eating 6 times a day,because in my case,i was always hungry and would always have cravings,the results are excellent,best of luck to you guys out there who are giving 110% percent to look and feel better than a parapglegic slug ! Cheers.

  2. I LOVE these no bullshit straight forward articles!. Thank you !.. I did this and lost 27 kilos and maintained my musclemass..

  3. You say that we must base our calorie deficit on our maintenance calories which are roughly 14-15 times our weight.

    Somebody who sits on their arse all day vs somebody who works out an hour every day. Surely if they just went on their maintenance calories and ignored active calories wouldn’t the end result be radically different?

    Maybe it’s a noon question. If so I’m sorry in advance.

    1. that’s why it’s just a starting point. You can always increase or decrease cals. There’s no perfect formula, only starting points.

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