If you’ve attempted a weight loss diet plan of your own, then you’re probably aware that at the end of the day, weight loss is all about calories in versus calories out. Scientifically speaking this is the basic law of thermodynamics for any fat loss diet, but what this simplistic model fails to account for is how the various foods you put into your body then go about affecting these two variables. The truth is that you also need to pay close attention to the types of foods you’re ingesting everyday AND also how you go about ingesting them in your weight loss diet, as that’s what makes all the difference. In this video, I’ll go through how to eat to lose weight (with 3 diet swaps) that can enable you to lose fat faster, and provide you with a sample fat loss meal plan that puts this all together for you.
The first swap you’ll want to do with your weight loss diet is to stick mostly with minimally-processed foods. Not only are these less processed foods beneficial when dieting in the sense that they generally provide more nutrients and keep us fuller for longer, but they also have another benefit that has to do with something called the thermic effect of food, which is the amount of calories that our body burns to metabolize and actually use the foods that we ingest. And one of the unique fat loss benefits about unprocessed foods is that in most cases our body burns significantly more calories when digesting unprocessed foods than it does when compared to their processed counterparts. So, you can further influence the “calories out” side of the equation and potentially speed up the fat loss process by simply swapping these foods for whole grain, less processed foods instead.
Next, let’s dive into how you then go about distributing your meals (aka calories) for your fat loss diet. Research indicates that there does seem to be some indirect fat loss benefits to allocating more calories to your meals early on in the day, and is something that I’ve personally noticed as well. Now obviously this does vary for the individual and may depend on when your workout takes place, I would highly suggest even if you’re intermittent fasting, for example, to at least experiment with just shifting more of your calories to your first meal of the day as it does seem to have some unique benefits in terms of enabling you to control your cravings, burn more calories and potentially create greater fat loss results in the long run as a result.
Now the last swap for your weight loss diet plan is to not only choose mostly unprocessed foods to include your diet, but choose the ones that are highly satiating. As this will enable you to better adhere to your diet and minimize any excess snacking you may be doing that’s sabotaging your calorie deficit. For example, even with calories equated for, simply swapping whole grain bread for oats instead will provide a 25% greater effect on suppressing your hunger. And similarly swapping brown rice for whole grain pasta or boiled potatoes would provide a 30%, or 60% boost in satiation respectively. So what I’d suggest is look over the index and experiment with swapping some of these more satiating foods into your diet and seeing how your body and appetite responds.
So hopefully the video and sample meal plan at the end gives you a little more insight into how to eat to lose weight and how you can start planning your meals based on what I want through while still keeping everything tasty and satisfying. Although some of the swaps I mention here CAN definitely help speed up the fat loss process, just know at the end of the day adhering to a calorie deficit is most important. So experiment with your diet and stick to what you find works best for you and your lifestyle. And for an all in one step-by-step program that not only optimizes your weekly workouts for you, but also shows you how to structure and set up your diet with the right foods and in the right amounts so that you can burn fat as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at:
Subscribe to my channel here:
MUSIC:
Filmed by: Bruno Martin Del Campo
STUDIES:
UNPROCESSED VS PROCESSED TEF
FRONT-HEAVY APPROACH
Hope you enjoyed this one! For more diet & training guidance, take our free analysis quiz at https://builtwithscience.com/bws-free-fitness-quiz/ to find which of our step-by-step programs are best suited for transforming your specific body. Cheers!
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P.S. – I somehow managed to totally forget to list the macros of the meal plan and each meal. My apologies. Here they are below:
Breakfast (with toppings):
~900 calories, 50g protein, 123g carbs, 32g fat
Lunch:
~450 calories, 29g protein, 53g carbs, 11g fat
Snack (orange + shake):
~150 calories, 24g protein, 16g carbs, 2g fat
Dinner:
~350 calories, 39g protein, 16g carbs, 16g fat
Yogurt Parfait:
~200 calories, 20g protein, 21g carbs, 5g fat
TOTAL:
~2,100 calories, 163g protein, 230g carbs, 66g fat
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Me too😂…
Very good and informative video. Thanks for uploading.
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Do you have any tips on finding a personalized plan? Is MyPlate a good option?
u a great job but I don't understand what is KG or CM all that European language .. I wish I could learn that too…
Just get to the point and give us the meal
what if your a 13 year old girl who’s mom doesn’t let her buy any other foods besides the foods she buys
Excellent..
1400 calories per day?? Doesn’t seem enough.
Thank you
fast forward and didnt see anything on fats, nothing about mono or poli…
please suggest meal for lean bulk
Jeremy, the video looks great but it seems heavy on working out, I'm a 64 yr old who needs to lose over 50 lbs and literally do not have time to go to the gym. Will your program work by following the diet and doing at home workouts that don't take more than 15-20 minutes? I'm seriously considering purchasing the program but want to be honest about my situation.
im not gonna eat brown rice. to eat what they only serve to prisoners in china, not thanks!
day 1
best best best weight loss foods click here – https://fitnessandhealth550.blogspot.com/2024/01/5-amazing-foods-for-weight-loss-in-just.html
And then there is the other study that says a big, high protein meal late at night is better to keep up protein synthesis during the night – you can't win in this game. The bottom line: lift heavy stuff regularly. Eat enough protein. Don't eat too many calories or too much crap. End of story.
Completely wrong Jeremy. If you reduce calories you will suppress RMR. The first of thermodynamics doesn’t apply to the human body. Eat more to lose weight
Excellent content and videos I have viewed today ! Thank you ! I released 6 lbs in a very short time as I barely ate after my best bud pug passed away. No food, no exercise, weight reduction. Four months later, I am consuming extra foods (sweets sugar etc ) and DONE effective today
Why do you need to tan when you lose weight
Hi Jeremy! I just found your channel yesterday. And subscribed.I was looking for how to lose fat and be lean😁 Im 43 and im 50kg i was trying so hard to maintain that weight, i walk every other day 30 mins to 45 mins. though its hard i was trying to eat less. And i became 52kg after my partner came home from Europe because he loves to eat.
Ive never been to a gym. He has dumbbell at home though.I wanna start my journey to lose weight and be lean. I know my biggest problem will be eating. 😢😅
I've never been a breakfast person, but honestly, this encouraged me to be. I realize now that it's probably the reason I don't have energy throughout the morning and midday, and probably why I always feel like pigging out at night. 😅 I've also been balancing my calories per meal, which makes me realize I could just be eating more for breakfast and less at night time. I tend to eat my carbs at night, too, so this is helpful.
Such good advice!
Great Advice!!
Kinda sucks when you have to go off what family makes. I’m kinda screwed here
Edit: 7:35
Hey Jeremy, very good video ! I will try your Front-heavy calorie distribution approach !
Though I lost some fat following some of your other videos and did.. what I could call an efficient mix imo.
I used to have about 29% body fat, 35 years old Male, 197 pounds for 69,685 inches (177cm for 89kg)
With Intermittent fasting I couldn't do a perfect front heavy meal approach since I only got 2 main meals per day and a snack:
Breakfast ~~Lunch ~~Snack~~Workout~~Dinner
0% 50% 25% 25%
I started doing this 3 times/week, Mon/Wed/Friday and lost 8.5 pounds in a month..
I went from 29% to 26%.. still a long way to go..
Note that I followed the rule of replacing all the processed food with less processed food the whole time.
The days I wasn't working out looked like this:
Breakfast ~~Lunch ~~Snack~~Dinner:
0% 60% 25% 15%
Snacking without training afterwards made me feel so full and could barely eat a salad for dinner.. so I was afraid of calories deficit so I took some plain Greek yogurt and boiled eggs..
Snack for me was a protein shake, banana, whole wheat bread with peanut butter etc..
During my fifth week I started loosing less weight, and I felt like my body needed to be stimulated, so I started to add a 4th session during the week, but because my muscles needed to recover, I just added a day of light jog + did all my house cleaning, shopping etc.. to make sure I would spend enough calories to ensure my body could still recover.
Sorry that I did not to the tracking on a monthly basis but this is how the next weeks looked like:
I lost 11 pounds, from week 5 to week 12: for a 22.7% body fat..
Following Jeremy's advice on another video, I did a diet break
His video: https://www.youtube.com/watch?v=bGleHeYgW50
Watch from 6:22
To be honest, I just did that because I was afraid to run out of gaz and lose my motivation, but I felt like I was good to go without it..
But I trusted, and did it anyway and the biggest challenge was.. not to feel guilt after eating a bit more than usual..
And I realized how essential it is to have a break, because after that week I noticed that I barely gained any weight.. despite eating a tart and a tiramisu on that week.. So I stopped feeling afraid to go out for dinner with friends as I knew it wouldn't impact my diet too much if I don't overeat..
Now.. I am stuck at 21% body fat and weight 170 pounds, got shredded and can almost see my abs, I don't look fat anymore when wearing my clothes witch is already great.
But I am not sure on what to do to overcome this plateau..
What I have in mind is swap my exercises with equivalent ones.. Use body weight instead of dumbbells etc..
I honestly don't feel like I want to add a 5th workout during my weeks..
Any advice?
PS: Please note that I have been suffering from back pain for ages, and from the third week I started to implement a 10 minutes full body stretching session every morning and night before bed, and somehow the pain just disappeared after doing that for 3 weeks..
Yeah, I'll have my personal chef make those changes for me right away. Thanks for the advice!
Love passsta
Thank you ❤
I only eat once a day and starve myself for the rest
I will not eat at morning and afternoon as the only food i see in the fridge is meat💀
I did intermittent fasting early last year and lost 20 lbs over the course of several months. I have slacked off on it lately, but am still at weight loss level (went from 148 to 124 – I'm female, 5 foot 5 inches in height). I love the idea of eating more protein – can't get over your list in your description – wow! I don't think I could afford all that protein but if I could I think I would do it. Thanks for vid. Subbed and Liked.
😍
Thank you so much for putting this together! The most informative/helpful/well put together video I’ve ever seen! Amazing feed