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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


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  1. 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 (https://www.instagram.com/jeremyethier/ )
    2. Like my most recent photo where I'm holding the supplements (https://www.instagram.com/p/Bj2Na18hFLp/?taken-by=jeremyethier )
    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. Are flakes good as breakfast ? Bcs it simpler to prepare 95g of flakes and 30g of Whey protein together and I got same numbers as your smoothie.

  3. hey good day, Possible to promote my website here?

  4. A very well explained video. Thank you so much. I was confused about which diet to follow. Now I understand it well.

  5. nice!

    follow my journey on my channel 🙂

  6. Great video, but that is A LOT of stevia

  7. Only one criticism – work out your neck buddy.

  8. You can achieve better goals with ZERO animal products.

  9. I'm sick of this shit…I'm not big.. actually trying to gain weight but my stomach/obliques actually is just not going anywhere..I lost a lot of weight due to stress and malnourishment..had like 1 love handle but just started eating again n the shit just stuck there.. my core is super weak n my glutes…idk what to do..I'm just gonna try to do some exercises targeting those areas…I either want my butt n thighs bigger so my waist will look better in clothes or lose waist fat so my butt, hips, n thighs look great..*sigh*

  10. I have burn around 17 lbs of my very own body weight soon after I put to use this “Yamzοkο Weebly” diet plan (Google it).It is miraculous to have a potential effect out of this. This diet program works extremely fast and I also adore it. There is genuinely a big difference how my very own clothing will fit at this time as compared 6 days before. .

  11. I opted to undertake some exploration about the dietary regimen “Yamzοkο Weebly” (Google it) after having a buddy discussed with me about simply how much unwanted weight she burned I have lost 9 lbs. My very own fat burning as well as weight loss should have been due to this process. I have noticed right now that I am eating food healthy and balanced. .

  12. The best diet is the one you are most consistent with, you feel is more tasty and the one that more reduces your chance of cardiovascular or cancer related premature death!

  13. Keto works a lot better than others, Becuase it forces you into ketosis. It forces your body to use its fat storage and decreases insulin, and so does fasting

  14. Are we gonna ignore the fact that he puts mustard on his eggs?

  15. How can 2500 calories a day be a deficit ? 🤷‍♂️😂😂

  16. LOSE WEIGHT = eat whatever + be active and move everyday
    GAIN WEIGHT= eat whatever + be lazy and sit around everyday.

    also, drink water, 8-HRS sleep, stretch…Night routine is more important, it sets the tone for your morning routine. Wake up early, get to bed early. If alcohol is ruining your consistency because you don't know how to tell your friends "no", I'm not drinking this weekend or whatever, tell them your going sugarfree for the time being…It was hard for me to tell friends no, because most my friends wouldn't understand that sugar spikes insulin and it was hindering my gains…I told a buddy I wasn't drinking at the moment, and it didn't register with him…So I told him I'm going sugarfree, because my doc is concerned about my choletestrol and blood pressure. Worked like a charm!!!

  17. No gear? Why do you guys talk only about diets and not anabolic steroids? When you know diet by itself doesn’t work that well and takes FOREVER. You guys mislead people and make them try to do what you do when you’re on steroids and get the same results and get frustrated and quit.

  18. Keto + IF doc berg says so. That's enough

  19. Just got an ad says, " STOP DO NOT EXERCISE."

  20. It say that i need to eat 3.718 calories a day😶

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