The #1 Diet to Lose Fat (FOR GOOD!)

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. But pay attention, because every detail in this fat loss diet matters. Here’s the best diet for fat loss.
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First, understand that any weight loss diet (keto, intermittent fasting, carnivore diet, etc.) all have 1 goal: to get you in a calorie deficit. But rather than cutting out foods for your fat loss diet, the first step in our diet is actually the opposite, eat more. But not just any food. I'm talking about protein. It's not only extremely filling, but high protein diets have been shown to lead to more fat loss during the diet and are also more effective at preventing fat re-gain after the diet is over.
Continuing the theme of eating more, let's talk carbs. The keto diet is popular, where you completely cut out your carbs. But when you cut out carbs, almost all of that initial weight loss is from water loss, not fat. Cutting out carbs often leads to low energy because they’re your main source of energy. The research is clear, as long as you are in a calorie deficit and eating enough protein, you’ll lose fat regardless of if you’re eating a ton of carbs or none at all. That said, the calories from carbs can add up fast. A good strategy I personally use in my weight loss diet plan is saving most of my carbs for before and after my workout for when I need the most energy, and then add them into my other meals depending on if I have the room for it.
There is 1 more food group we’ve yet to cover: fats. Fats are special because carbs and protein contain only 4 calories per gram. Fats, contain more than double this at 9 calories per gram. This is what makes them so easy to overeat. There's obvious fats like desserts, cupcakes, or oily fries. But the real problems are often the hidden fats that pack on the calories without us even noticing. But just like with carbs, you shouldn’t completely cut out your fats. You should have them in moderation or try to make calorie-saving swaps.
Alright, so you need to include protein, carbs, and fat in your diet, but what should your meals actually look like? Follow the balanced plate concept. Fill ¼ of your plate with a protein source. Next, to keep you full, fill ½ of your plate with vegetables and/or fruits. Lastly, balance out the last ¼ of the plate with either carbs and/or fats. Now what’s just as important as how you balance your plate is how often you eat. Don’t skip your meals. Personally, I eat at least 3 or 4 main meals per day spaced out by around 3-4 hours from each other. Then I’ll add in 1-2 snacks or fruit between my meals when I find I’m the most hungry.
So far we’ve talked a lot about food when it comes to how to diet but one of the first things people look for to shortcut their fat loss journey are adding supplements. Now while there are a few supplements that can help you fill in the gaps from your diet, such as Omega-3, zinc, and Vitamin D, there is one supplement that’s probably the single best fat loss tool you can invest in. The protein shake.
Now what’s just as important as how you balance your plate is how often you eat. Don’t skip meals. And speaking about when you eat, did you know that WHERE you eat also matters? Eating in front of a TV is one of the strongest predictors of being overweight. A few other studies have shown that slowing down your meal by taking more bites before swallowing, using chopsticks or eating with smaller utensils, has a powerful effect on reducing hunger and potentially boosting fat loss.
Finally, a few mindset tips: avoid all or nothing. Give yourself permission to have your favorite treats every now and then during your weight loss diet and don’t beat yourself up if you ever end up overeating for a day or two. And implement everything I’ve shared about the best fat loss diet at your own pace. You’ll make way more progress losing half a pound of fat every single week consistently rather than losing a lb or two on some weeks and then gaining it all back again on other weeks. Lastly, remember that your weight loss diet doesn’t have to be boring. Create a diet you actually enjoy because that’s what you’ll be more likely to stick to in the long run.

[@JeremyEthier]

See below for links to all the studies referenced in the video. Hope you enjoyed it! Good luck to those starting their diet! INCREASED PROTEIN INTAKE LED TO WEIGHT LOSS pubmed.ncbi.nlm.nih.gov/16002798/ HIGH PROTEIN DIETS PREVENT POST-DIET FAT RE-GAIN pubmed.ncbi.nlm.nih.gov/32699189 STRICT MEAL PLAN STUDY jissn.biomedcentral.com/articles/10.1186/s12970-021-00452-2 EATING IN FRONT OF TV STRONG PREDICTOR OF BEING OVERWEIGHT www.ncbi.nlm.nih.gov/pmc/articles/PMC8169424 EATING SPEED AND FULLNESS pubmed.ncbi.nlm.nih.gov/24847856/ PROTEIN SHAKE, STUDY www.cambridge.org/core/journals/british-journal-of-nutrition/article/additional-protein-intake-limits-weight-regain-after-weight-loss-in-humans/29CB9EE1953ABE6A05000A80B3F19B73

[@DRNGamingOfficial]

Hi Jeremy I love your videos so much your biceps looks amazing so I want to know how many sets and reps exactly to do for my bicep?

[@Sez___]

Any videos on losing some fat while building muscle? Skinny, started working out. Some gains with muscles, but now have probably 5lbs of stomach fat I want to get rid of

[@user-gj4ez6qj2z]

Citing your sources is babe behavior.

[@mononallrounder8625]

Hi Jeremy, tomorrow Ramadan is starting all over the world. So, everyone is waiting for a new ramadan diet and workout plan from you. please make a video about it.

[@aaronvanderpuije6322]

can you do a gut punch video please Jeremy?

[@laurashepherd9979]

I am a retired Dietitian. This is the most SANE eating/dietary pattern and advice I have seen ANYWHERE. ❣

[@kiddfamilyfarmllc9962]

So nice to see straight forward content with someone who has a positive message . Thank you.

[@JeremyEthier]

Thank you!! Glad you liked it!

[@rhonda9213]

Jeremy, you are a true Gem to this KZbin community ✨

[@toneandtighten]

One of the best health and fitness resources available! So much appreciation for the time, knowledge, and effort you put into these videos to cut through the lies and provide evidence-based research to help us out. Thank you so much!

[@KenanTurkiye]

You do realize the concept of ''evidence-based'' can change in time. In fact previous 'evidence' had people eating according to a 'food pyramid' where carbs carbs and more carbs were recommended much much more than healthy veg, protein, fat etc. In fact a few decades ago, radioactive makeup was the norm, women would brush radioactive powders and creams on their face! Or remember the decades when cigarettes were sponsored by doctors? yup, it was healthy according to the ''evidence based'' culture back than. Take care. Ohh it's you Jared! :)) you have a great channel too, very beneficial. 👍 Not dissing Jeremy, but we need to be carefull with ''evidence based'' culture that could be proven wrong in time.

[@Uncle19]

You are the only fitness person I can watch. Finally someone I don’t feel intimidated by. Thank you.

[@silverstone364]

Love your content. It’s straight forward and executed in the exact order it’s needed.

[@ducttapelover777]

this is by far the best video explaining weight loss diets and what they entail. Editing 10/10, explanation 10/10

[@MindyBushSchuman]

After struggling for years, this type of eating is what finally helped me lose fat and most importantly keep it off…great video 👏👏

[@KyleDoesEverything]

The greatest video you’ve ever made. Absolutely everything answered, appreciate it

[@SkywalkerLegacy]

I just started going to the gym last week after 3 years. Hope I can maintain the momentum. Using your videos to keep me motivated! Thanks man.

[@JeremyEthier]

Let's gooo! Start small, stay consistent, and trust the process. Good luck!

[@kamathrohit87]

Almost the same here, started working out 2 weeks ago after 4 years

[@hernanmurillo8925]

Remember that motivation dies. Discipline is forever.

[@Wildfitpro]

I am glad to hear that you have restarted your health activities and now you will have to be consistent with it.

[@erlanerlan7739]

Let's goo my brother! how it is going?

[@barbarawright9123]

It's great to see you again, Jeremy! Love your content!

[@MiloandHoshiShow]

Just discovered your page and really enjoying all the information. Just started your Push/Pull/Legs work out this week! Thank you for taking the time to make these videos!

[@Jaypes3000]

My guy, repping for the Filipinos!! Thanks for the solid, no BS content. Keep it up 🔥

[@shichilaofa]

He is american

[@Jaypes3000]

@@shichilaofa Filipino-American, thank you

[@GreedyOrca]

I thought he was Filipino Canadian

[@AbdulDean448]

He is Filipino

[@KillerTacos54]

One of the best videos I’ve seen on this topic! Thank you

[@simpolang]

Enjoy the journey.... That's what keeps me going. Ive gotten friends and family aho loses 10x more than me during our challenges, but they always gain them all back by years end. Im here losing .5, 1 lbs a week and retain my losts over the year.

[@lincolnprestes7617]

This video summarises many others you have done. That is great!! I am doing most of this already, but some info and foods options was a very informative

[@FranciscoDelaveau]

Jeremy's content has gotten so good, it's insane by youtube standards. As i've researched this by searching a lot through the internet, it's amazing to see all the many many hours spent as a 13 min video.

[@Builtness741]

People always put their focus on training, but always neglet diet! You're absolutely right in saying diet is more important! love the video

[@sadafkhan1858]

Just discovered this page . And am obsessed with the content. Great work

[@ieatfood88]

This is why "dieting" is bad. After you "diet" the weight comes back. Don't diet. Make it a lifestyle and the weight stays off

[@someoneimportant4395]

Bros name says it all 😂😂😂

[@SniperGang7027]

@@someoneimportant4395lol

[@xdd543]

Its called bulking brother.

[@bobdarrick2628]

@@someoneimportant4395lol

[@TAPATIOPLEASE]

Well just don't over eat like before.. I'm a food addict... It's been soooooo hard staying at 1500 calories a day.. I used to easily eat 6k a day, whole pizzas by myself n what not... Just eat normal n you'll be fine.

[@SpaceFood1]

I love your videos because you are a real person unlike these other builders online.

[@puffinjuice]

Your videos are fantastic! I like that you show the studies!

[@CRCC830]

i started working out for the first time since before covid (and even then i was never super serious about it). your videos and a few PT sessions has made me progress more than ever + and it’s only been a few weeks. gained a few lbs of muscle according to my smart scale (which i know isn’t super accurate but it provides a baseline + visually i can see a diff in my body) while dropping some body fat. nutrition has been a big part too but i haven’t restricted too much and still enjoy my meals. thank you jeremy!!!

[@chrisridesbicycles]

Very well put together. I‘m on a calorie deficit with a food coaching app at the moment and this just works. It‘s also interesting how good you get over time in guessing how much protein/calories is in a meal. The only thing I would add is „fuel your workouts“. On a day with a hard workouts, you need more calories.

[@lizweight5431]

Thanks for the video, your content is excellent and cuts through all the miss information outthere, also I love your mom x

[@killercrid758]

Thank you for all the tips! Continue your great work!

[@KrisDelaPena]

Great reminder video! Saw you at Kits beach a few days ago, that was actually the first reminder to get back to eating healthy! Keep up the great work bud! 🇵🇭

[@drucejnr]

Jeremy, I’ve lost 8kg since the 26th of Dec 2023. Started adding 1 scoop of low calorie protein powder to my morning shakes, my diet is mainly Greek/Mediterranean (I’m not a pasta person at all), lots of veggies and meats. 250km/week of cycling + 3 days of resistance/weight training. Consuming roughly 2200cal a day and still managing to lose 1kg/week due to all the exercise I do.

[@justinjaeger913]

I actually cut 35lbs in 2 months coming off an injury last year. I used your videos and a couple others to find the right diet bc I tried to look for a given diet but none of them seemed right. Mostly based on the breakdowns from your videos I tried a high protein, moderate carb and fiber intake, and calorie deficit diet. I felt great everyday full of energy even tho I was only consuming 2200 calories a day. I was also doing no cardio so it was just the diet alone. I'm glad to see a full breakdown of why this diet worked so well.

[@tylerlopez1111]

Thank you for your service, this is a great tool for helping direct others in need of weight management. I know what goes around comes around and for those with little to give you have great advice. I watched this without volume so I may have to circle back later, but that was a solid video from my perspective and sets a standard for the paradigm.

[@poggingmilk9452]

Literally started my cut on March 1st, you always come when needed most Jeremy, thanks :D

[@Dandansuuuy]

Bro! I'm so happy to find out you're Filipino! I've been watching you for a year now! Wow! Thank you for all these fitness tips❤️🇵🇭

[@meuaebijou]

Jeremy, you are a true Gem to this KZbin community

[@briand6558]

Good video. I've been doing this exact thing no restrictions but high protein and calorie deficit and it's working great.

[@Cassey40]

I recently began watching my diet and exercising a few months ago. I'm still learning the ropes by searching online and watching KZbin to gather more information. I stumbled upon your video while looking for tips on losing belly fat. As I watched, I was impressed by how well you presented and explained everything, prompting me to subscribe to your channel. When you mentioned that you're half Filipino, I was astonished. It was hard to believe, but I felt proud to hear it. What a coincidence because I’m Filipino too!

[@fionazerbst5771]

Great advice, aligned with what my nutritionist has said. Love that you are guided by science, not fads. 🙂

[@sephjo2971]

Glad to know that you are half Filipino.. proud to hear that.. kababayan..👍💪

[@garjog1]

Very appealing and informative videos. Jeremy is an inspiration. Love getting to see his mom. I suggest an inspirational video with Jeremy running through Stanley Park. No text, just music.

[@SabrinaMayer-mu9dz]

Best channel on KZbin for science based fitness & diet understanding

[@jonas_gustafsson]

I have done no breakfast and oatmeal-only lunch for a year (then normal dinner and snacks). With working out 2-3 times/week I've lost 8kg (from 86kg to 78kg). It hasn't been hard or anything and I can continue even now. It's not destroying me and I can eat whatever outside of lunch. Around 1500 kcal/day normally.

[@jorrdzz_x4645]

This video just answered every question I needed to know. Just starting my journey now currently 199lbs wanting to get down to around 180. Thank you for the vid.

[@ahmedmohammad7300]

Hello sir how is it going so far?

[@ZingaraFit]

Wonderful content. Your videos are of great quality and doesn't break my budget😊

[@grege1441]

Your videos are really informative and encouraging. Thank you!

[@marianam8643]

While not the main subject of this video, I think it is important to mention the mood regulating aspects of low carbs. No sugar highs means no sugar lows which I find extremely beneficial. Not having to run around finding something to eat when my blood sugar drops is extremely freeing. I can wait for a good healthy meal instead of eating anything just to offset the shakes.

[@claudiaguadron3877]

Loved it Jeremy….. Thank you !

[@franklynmanuel]

Whenever I reach my protein goal, I literally cannot eat any more food, including my most favorite dessert. You may even start feeling nauseous if you try to stuff your body with any more food. That's the wonder of protein.

[@aggresivefishtanx3763]

Not me, I can eat a pound of chicken breast and still enjoy a few scoops of ice-cream!

[@andrewstone2896]

True story 👊🏼👊🏼

[@Matthib123]

@@aggresivefishtanx3763 Sorry but I think it's from sugar addiction...

[@aggresivefishtanx3763]

@@Matthib123 For sure!

[@Franz_FX]

This is the best nutrition video i've seen soo far

[@happiersoul]

Love your videos Jeremy! You're the best :)

[@richardcmccants9158]

Thank you for letting me know everything now I really need to hear this

[@alf.quijano7582]

Man this video is gold. Really appreciate your approach to help us regular folks. I like how you keep it realistic in that we will have our moments of struggle but that it can still be done. Due to health reasons I need to make a major change to my Filipino diet. This video helps me find a place to start. Thank you.

[@tacotimes2023]

Great video man!

[@CRCC830]

frozen shrimp is one of my favorite protein sources. it’s super quick to cook in the air fryer/stovetop and i can eat a ton with some rice. cost wise i think it’s worth since nowadays everything is expensive

[@learnbycharlotte]

Looking to shed some extra pounds and feel great? The best diet to lose fat is one that focuses on balance and sustainability. Start by loading up on whole foods like fruits, vegetables, lean proteins, and whole grains. These foods are nutrient-rich and keep you feeling full longer, making it easier to resist unhealthy snacks. Watch your portion sizes and try to avoid sugary drinks and processed foods as much as possible. Instead, opt for water or herbal teas to stay hydrated. Don't forget about healthy fats found in foods like avocados, nuts, and olive oil, which can actually help with fat loss. Lastly, listen to your body and eat mindfully, savoring each bite and stopping when you feel satisfied. With these simple adjustments to your diet, you'll be on your way to a healthier, leaner you in no time.

[@Demib34]

I personally struggle with diet because of how confuesing it is but Jeremy made it look much more simple than it actually is. And great news to hear that you dont need to be scared of carbs as much as we all do while trying to loose weight.

[@Mr123Gladiator]

Hey dude, you made a real good video. Not like those other fitness influencers that just make demeaning remarks about other fitness influencers. Your video was produced really well, nice job

[@neil5137]

I love the plate allocation approach

[@sxhrgvs]

Great video and I watched long enough to hear what you did to your face. Ouch. All very solid info based on what I’ve learned elsewhere. A good summary of the reality of what works and how to do this.

[@gabeasher187]

Watching the show Alone, really shows what eating only protein and no carbs really does. Its great.

[@leetheleo9602]

I want to say thank you thank you thank you! My husband and I (am on my husband’s account) have been trying to eat healthier and find diets but we’ve failed so much. Before my daughter, I was 140 lbs and although I was very self conscious, I thought I looked pretty good. After my daughter, I have gained so much weight and currently sitting at 180lbs, (husband went from 210 - 290) (in the past I used to work out six days a week and dropped down to 125 lbs but my diet was terrible- I barely ate). I have never been this heavy and it makes me cry so much. I’m thankful that my husband still wants to be with me and we’re working on losing weight together. You’ve given us the perfect road map to follow. I can’t wait until he wakes up so I can show him all the notes I took and your channel. I’m going to make sure we get our whey protein from you because you’ve given us so much free information to change our lives. Thank you so much, Jeremy. God bless you. ❤

[@shadowknight9393]

I hope u get slim with ur husband

[@joshmcdonald7599]

Basically this is an anabolic diet. Currently using the same thing. Definitely a lot of meal choices when following it.

[@astroporpoise7802]

Man, your content is such a breath of fresh air. Scientific, no-nonsense, thorough, and easy to follow. Thank you so muchhhh, so glad to have found your channel.

[@alexandermzelski1785]

I think for me your 60% rule worked perfectly. I track my every calories on monday-friday (setting the number around 500 lower than needed), but generally enjoy my life on weekends - beer with friends, nice dinner with my wife that sort of stuff. That way it makes a lot more sense and is not tiresome at all.

[@JeremyEthier]

That's similar to the approach I take as well. A little more flexibility on weekends goes a long way to helping you stay consistent.

[@StephanieReid]

Thank you for the advice!

[@sinnari-7329]

Ramadan is coming soon, so it would be great applying these tips with it. Thanks Coach !

[@susaneluwa]

Thank you! When I cut out carbs, I feel like shit too. Best realistic advice I have seen

[@austinpeterson6203]

I’m 2 months into my cut and down 18Ibs and I’ve kept nearly all of my lean mass so far. I’m 31 and 6ft with 3 kids and 90% of what I’m doing is in this video. Most important: - maximize protein and VARY the sources (chicken, salmon, lean beef, eggs, and dairy like cottage cheese and greek yogurt are tops) - If you struggle with veggies, focus on nutrient dense fruits and carbs instead as long as you track your carbs right. - You can do this cheaply if you plan right and focus on a balance of cost and nutrition. - Actively alter your macros based on your bodies preference and needs. Example: my body does well with animal products, so I increase my fat needs to accommodate and backfill my carbs with nutrient dense and high fiber fruit options. But some people are different than me, and that’s okay. - Sleep is king and DONT OVERTRAIN CARDIO OR WEIGHTS. I slashed my training by half and still keeping my lean mass.

[@mercyihebuzor7220]

How often do you train for per week?

[@austinpeterson6203]

@@mercyihebuzor7220 I stopped doing cardio and I just focus on NEAT and getting steps in walking outside, doing chores, parking far from store entrances. I lift in an 8 day cycle and only 4 lifts per day, 3 sets progressive overload with a warm up set. 3min breaks between sets. Push Day Rest Pull Day Rest Abs and Shoulders Rest Legs Rest

[@gz6076]

Love your content, it's very complete and useful. Please make a video on the best exercises for a tiny waist

[@blacklight8658]

As a full Filipino, I did the same thing and completely cut out rice from my meals for a good couple of days. My family looked at like I was crazy and it felt like my Asian license just got revoked 😅

[@alonsomunoz7584]

Thank you, Jeremy Ethier.

[@kylejohnson245]

This genuinely helped me learn about my food intake

[@_Onlime]

I'm so thankful for you making this information available for free. Hope your face heal soon! (Keeping the skin hydrated and applying sunscreen can help avoid permament marks once the scab falls off and it fully heals)

[@LarryWestfall]

Straight and to the point. Thanks

[@franklynmanuel]

One more point that is important is drinking enough water or fluid to keep ourselves full during meals

[@AGuy12]

Love the info you provide so we can really understand how to lose weight!

[@kimtarshiavanmeter]

❤ Thank you! So informative and helpful 😊

[@msp720]

Intermittent fasting helped me when other things didn't. I have an 8-10 hour window every day, and don't eat outside of that. It might not be for active people who need energy earlier, but they burn calories moving around more anyway. But if you have a sedentary job, compress all meals into that window, and only have black coffee, tea, and water outside of it. With a high protein diet and weight training, I absolutely dropped fat %, even around the holidays.

[@cherubin7th]

Depends on the person. Time restriction is very good for me, because I always want to eat in the evening (18 or 19) regardless how much I eat in the morning and it doesn't make me overeat and I feel better throughout the day.

[@benvaldezjr.7250]

I am shocked that you are a half Filipino. 🇵🇭 Proud kababayan.♥️

[@jtnkam]

Aww, wish I could’ve had the chance to meet you & thank you in person when you visited Hawaii. Hope you had a good time here despite what happened with your face 😜 but you still look awesome! Your content is hands down the best & only thing that has ever given me results. Thank you & your team for all the hard work you put into your program. I’m a BWS fan for life! Keep it up!

[@c0ckatoo_SRC]

Thank you for these tips, this has helped me a lot in this journey. Total Shape has also helped me tremendously as well in my fat loss journey.

[@Tup41195]

Golden Video Mr. Ethier!

[@Electroaurora]

This is perfect! Finally!

[@Private1.3]

Finally I got a good diet plan which includes carbs as well for fat loss. Thanks Jeremy!

[@leannegray9953]

The extensive benefits of high protein, together with the disadvantages of high fat and carb diets is why I’m passionate about everyone from childhood eating a high protein diet and understanding why to do so.

[@rounaksubramanian1686]

Wow this is a very excellent and brilliant video bro telling about this no 1 diet for fat loss and keep it up and keep up the good work as always and take care Keep smiling always

[@mariamtsulukidze292]

Jeremy , from the bottom of my heart u are the best coach I’ve ever watched or listened 🙌🙌🙌🙌🙌 Bravo well presented 👌👌👌👌👏👏👏👏 Thank you so much , it’s was very formative , funny and smooth 🎉 Keep it up 🏋️👏👏👏👏❤️❤️❤️❤️❤️My respect to you and your team ❤🎉

[@g.u.c5942]

Hey man big ups, you must have the biggest audience

[@pnyYT]

Salamat talaga sa insight about sa balanced plate. ito talaga kailangan ko talaga 🔥

[@elaitamani1105]

Thank you for this video , I left more informed , after watching this video . Definitely A+ clear explanation .😊✨️ Thank you 💐✨️

[@EthifnO02]

This is the best diet video I've ever watched,

[@nikos.1644]

dude, this video was awesome! all the knowledge you need in one comprehensive and concise video. loved it! thanks a lot for the advice! *increases protein intake *

[@kimdavis1091]

Super tips Jeremy thank you

[@SongpyeonPR]

Congratulations Jeremy!! Hope you have a happy marriage 🎉🎉🎉

[@marcalexgrueso7094]

Thanks bro I will use this as my motivation for my glow up this 2024.

[@sarasoueidan]

This is a really, really good video. Very well done.

[@clementerosauro9127]

best fitness channel out there! by far....

[@LaddidisMJ]

Great Tutor, Just started following your steps

[@JackDespero]

The single thing that allowed me to reduce my intake of pasta: Use chopsticks. By the time I finished half of the dish, I could stop. If I am eating with fork, by the time I finish the dish, my stomach is still asking me to devour. I try to use chopsticks and small spoons for everything I can because of that.

[@nasikmkhan1936]

Hey u tuber bro i think out of the the millons if dieting plan vdieo sibve watched .yours are the only onbemaking sense thanks ill try .. keep up the good work . Im Nasik love from Bangladesh

[@ayushikanigam]

One of the best videos ❤