The BEST Science-Based Meals For Fat Loss (3 Diet Hacks You Need To Make)

The BEST Science-Based Meals For Fat Loss (3 Diet Hacks You Need To Make)

Have you been dieting for years, and yet you see no visible reductions in body fat? Don’t skip this video then. In this video, I’ll be covering the top 3 essential fat loss diet tricks you need to adopt when it comes to an optimized fat loss diet for weight loss. I’m confident that by the end of this video, you’ll know what to eat for fat loss, such that you’ll finally succeed in your attempts at a diet to burn fat. I’ll also cover some of the best meals for fat loss you can add into your fat loss meal ideas bank. Who said dieting for fat loss needed to be difficult?

The first tip is that you need to include foods that are highly satiating into your daily meals. According to research, some of the most satiating foods include popcorn, oats, fish, potatoes, apples, and oranges. So – if you were to add these specific foods into your meal plan, you’d be able to stay full for longer throughout the day. And you won’t go reaching for that Kit-Kat bar. Do you know what the best part is? You don’t have to sacrifice a ton of calories, either!

The second tip I have for you is to opt for high-volume foods. Why? Well, that’s because one of the signs your nervous system uses to signal fullness to your brain is the degree to which your stomach stretches. So, as you can imagine, the higher in volume the foods are that you eat, the more you will be able to extend the stomach. And you’ll, therefore, feel fuller! You can implement this tip by including fruits, air-popped popcorn, broth-based soups, and potatoes into your fat loss meal plan regimen.

The final tip I cover is for you to consume more protein. As multiple research reviews have shown, protein is significantly more satiating than the two other macronutrients – carbohydrates and fats. By consuming more protein in your meals, you’ll feel more satisfied post-meals. And this makes it more likely for you to stay in a caloric deficit. You don’t have to increase your protein intake by much, either. Research shows that an increase in protein intake by just 5% helps with losing fat by enhancing satiety and promoting muscle maintenance!

And that’s it. I hope you were able to see that it’s little tweaks in your diet, like the ones I went through in this video, that makes all the difference when it comes to burning off fat as fast as possible. And that’s why within my Built With Science programs, you’ll learn not only precisely what and how much you need to be eating at in order to lose fat, but I’ll also show you how to set up and structure your daily meals such that it makes the fat loss process as smooth as possible.

To join today, head on over to and take the start point analysis quiz to determine what program is best for you.













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  1. God bless you for making these videos for uninformed people like myself. I am learning so much from your channel.

  2. Drinking apple cider vinegar Strait like that is very dangerous
    Its so acidic it will burn your insides u need to dilute that my bro peace

  3. I see you show microwave popcorn. That’s not the right way to eat popcorn as they’re salted, oiled and sometimes even buttered. You have to make them from dried corns before they’re actually healthy

  4. Bro I can’t eat gluten eggs, or husked beans such as corn do you have any advice? Because diet is a headache for me and getting rid of my love handles and lower belly fat is taking quite some time.

  5. but saying potatoes are the most satiating food is based on western foods… like real yam boiled (not orange sweet potatoes — YUCA) is probably more satiating than potatoes. and many other african and asian starches are as well.

  6. The best food for fat loss: water and air.
    I find myself being able to stay without any calories intake for long periods of time so I recommend IF or even full days without food 1-2 times a week. However I know it’s not for everybody and it takes some willpower to do so, also it may be tricky not to overeat after let’s say 24h fast.

  7. Mentions potatoes several times, BUT: you can’t put 2-3 tablespoons of butter and sour cream on them if you want to lose weight !

  8. @jeremy absolutely phenomenal video but it’s pronounced satiety (say shee ate ee) so I had to stop listening before I die from cringe

  9. Haha, this is bs. People have been trying this way of dieting for years. Truth is the only way you can help your body and not get fat is to eat fat with no carbs and sugar. Yes, keto, it works and if you do it right you’ll absolutely love it. The diet outlined here is slow death.

  10. dude please work on your voice over skills your tone of voice and pacing is absolutely horrible to listen to

  11. In every video like this, I hate it when they just give me either 1 option as "snack" or they generalize it like "meal".

  12. You are a genetically modified chink, this doesn’t work with normal people. Stop spreading your chink lies

  13. Another tip that I would personally add to these: calories isn’t everything, calories are just one part of the equation, what ultimately defines if fat cells are going to get broken or stored are hormones. So my favourite tweak when it comes to losing fat mass is always keeping the overall glycemic level of any given meal on check. In a nut shell: insulin spikes make you store fat, high glycemic foods make your insulin spike. For example, you need a snack and decide to have a tuna sandwich, you think it’s healthy because it’s two slices of bread and tuna with some mayo. Guess what: white bread and mayo are high glycemic foods, even if it’s not a lot of calories, it’s going to make your body want to store fat. So what do you do? Add low glycemic food to this meal. Adding a salad to the sandwich would help (yeah, more calories but lower glycemic levels). A fruit would also help.

  14. The post cut hunger is real. When I was cutting, I could just skip meals like nobodies business. I ate an 820 calorie breakfast with 80 grams of protein this morning! Wtf?

  15. Why not eggs for your breakfast suggestion? I eat 3 eggs with a little cheese most mornings and I’m almost never hungry by lunchtime. By my math that’s only about 275 calories.

  16. What is Custokebon Secrets? We have noticed numerous amazing things about this popular fat burn diet plan.

  17. Not really impressed. I went to your website and I entered my details, specifically that I’m in my 50’s. Then you show a series of blokes in their 20’s or 30’s who did really well. If I was in my 20’s I wouldn’t need this. Furthermore, I’d be stoked if I could even get their starting point, much the less where they ended up. Doesn’t seem real at all, which is a shame because you’ve got a lot going for you.

  18. Shoutout to the #ricecakegang! Hope you enjoyed this one – comment below what other nutrition-related topics you’d like me to cover and I’ll get on it! Cheers!

  19. Im bored of calculating calories intake and BMI. *Agoge Diet* website does it for FREE. They also provide personalized training plan and diet plan with amazing recipes.

  20. In 2019 I didn’t have a clue either, but now we know that the carbs, processed food and the resulting insulin resistance are responsible for making us fat. This video should be taken down or redone.

  21. Jeremy, thanks for the reminders. I had a personal trainer years ago when I was single and money to spend on it. I was so focused on what I ate, then I met my husband who lives pizza, need I say more. I had a baby at 48 gained 65 pounds and never lost the last 20 since I don’t exercise like I should. I should be 128 but now 150, yikes. Oatmeal in the morning gives me a carb jolt I need grains super low in carbs, then I will eat with eggs. Thanks

  22. I just wanted to comment that I’ve incorporated the information about protein into my diet and it makes a HUGE impact on my satiety and weight loss. I try to focus on foods with 30% protein, but usually end up hitting 25% protein for the day. Honestly, this information has been life changing for me.

  23. Everybody should know by now that if you eat healthy fatty foods your body automatically burns more energy and also absorbs less calories✌🏽🏴󠁧󠁢󠁷󠁬󠁳󠁿

  24. high protein and low calorie density and was the trick that got me from 275 to 218 this morning… took a year though. now i just eat that way

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