The Best Science-Based Diet for Fat Loss (ALL MEALS SHOWN!)

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!):


The BEST Science-Based Diet for Fat Loss (All Meals Shown!)

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


  1. This video is fantastic! It helps me recall of times when my wife used Okibetonic Secrets to get rid of 18 lbs and enjoy being healthy again! Many people would like to lose fat, but we also require to stay healthy, which is exactly what Okibetonic Secrets gifted.

  2. Yes, I too am guilty of jumping through weight loss plan to others as well, I think that I must have tried every fat reduction system that was available, however eventually not one of them made it easier for me to reduce and maintain the weight off. I ended up trying for the very last time using the Okibetonic Secrets because my mate who told me extraordinary things about it and so far to date I have successfully dropped 19 lbs in 3 weeks!

  3. Does Okibetonic Secrets really help to lost crazy amounts of weight? We’ve read many good things about this popular weight loss methods.

  4. i really just want to lose weight and gain muscle but all of this is so confusing, im getting rly put off.

  5. What is the best way to lost a lot of fat? I read many great opinions on the internet about how exactly Custokebon Secrets can help you lost tons of weight. Has anyone tried this popular weight loss method?

  6. it always comes back to how many calories you are consuming. you need to slowly eat in a caloire defect every week to lose weight and do it at a pace that will not make you feel shitty or lethargic. you then replace the foods you are having with other branded foods of the same kind but with less caloire I.E fat-free mayo or 50% less fat kraft cheese or get rai bread that’s like 80 calories less a slice than white bread which is like 175 to 200 calories. switching out foods like that will also cause you to lose weight. The third is also to not overeat. people eat wayyyyy more than they need to and always eat past what their receptors can tell them when they’re full and by that point they have overeaten. their son needs 3 plates at dinner. Do this with cardio 3 times a week at 20 minutes and weight lifting a few times a week and you see results. the last thing is to stick to it, don’t give up, and be consistent.

  7. I agree and live by this every day! Eating healthy and balanced while staying under KJ is key. I’ve lost 20 Kg now and yes I eat carbs haha! I’m a new subscriber and love it so far ☺️

  8. 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 ( )
    2. Like my most recent photo where I’m holding the supplements ( )
    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.

  9. I was having a pizza with my friend when he said he was on a diet and pizza is his regular cheat meal and part of diet plan he got from "Agoge Diet". I thought he was crazy, but after a month I noticed his body has changed a lot. He looked better than ever. I should really visit that website

  10. A) yes, it’s having the meals easily laid out so you don’t think or weigh- just eat at right times.

    2) forgetting to take your in-between meals with you. Being on any caloric deficit since all meals are carefully measured if your caught in traffic or have to run an errand & miss just one meal I’m starving.

    C) Planning Meals a week ahead is hard & grocery shopping.

    You typically need to know ahead of time exact amount of apples, bananas, chicken breast, salmon, Greek yogurt especially if your buying for the entire Month is harder.
    So far 2 weeks in & I think I’m running outta stuff already, arrrgh!

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    !💖🖤❤️今後は気をライブ配信の再編ありがとうです!この日のライブ配信は、かならりやばかったですね!1万人を超える人が見ていたもん(笑)やっぱり人参最高!まさかのカメラ切り忘れでやら1かしたのもドキドキでした,. 💖🖤在整個人類歷史上,強者,富人和具有狡猾特質的人捕食部落,氏族,城鎮,城市和鄉村中的弱者,無`’守和貧窮成員。然而,人類的生存意願迫使那些被拒絕,被剝奪或摧毀的基本需求的人們找到了一種生活方式,並繼續將其DNA融入不斷發展的人類社會。. 說到食物,不要以為那些被拒絕的人只吃垃圾。相反,他們學會了在被忽視的肉類和蔬菜中尋找營養。他們學會了清潔,切塊,調味和慢燉慢燉的野菜和肉類,在食品市場上被忽略的部分家用蔬菜和肉類,並且學會了使用芳香的木煙(如山核桃,山核桃和豆科灌木 來調味g食物煮的時候

  12. As expert, I’m sure Okibetonic Secrets is great way to lost tons of fat. Why don’t you give it a shot? perhaps it’s going to work for you too.

  13. I have lost 10lbs in just one month by following diet plan from Agoge Diet . It’s really a great tool. I recommended it to my family members and we all started to eat and live healthier. Long live #Agoge Diet

  14. I want to be fit and what not and eat right just to be healthy but every time I tell my mom so she can buy the food she always tells me I’m not fat or you don’t need to so stop thinking you’re fat, I don’t think that I just want to be healthy… :’)

  15. So I struggle with protein a lot. I have around 40% body fat and if I go according to 1gm/lb I feel like I am eating protein all the time. Did anyone find success in eating more around their lean body mass?

  16. wait so i’ve been eating almost 2000 calories 😳 wtf. and to maintain 120 i need to eat 1500? bro😭

  17. Fasting is the best way to lose weight but you have to continue fasting and eat alot of vegetables and less calories

  18. Dr Ehimare on YouTube was get me a herbal medicine supplement product and make to loose my weight and I’m perfectly on my good shape now and my fat has reduce, contact Dr Ehimare.on YouTube for Herpes /HIV or Whatsapp +2349027349748

  19. it says everywhere in the internet that with "Intervall Fasting" you burn fat, because you dont eat for 16 hours. They specificly say it DOESNT matter what you eat in those 8 hours. I dont know what to believe.

  20. I usually use 2 tablespoons because otherwise I can’t taste it. The conversion from tablespoons to teaspoons is 18g of carbs! I could have just been using vanilla syrup instead.

  21. I currently do intermittent fasting, and I lose a lot of weight doing a basic 16:8, and I deficient eat until I hit my weight goal, than I eat fairly normally, but with this method, I was eating 5 cals a day and still working out, I lost 35 lbs in 1 month, and was able to keep it off. It just takes discipline. This is purely anecdotal, and it worked for me.

  22. My problem with diets is that I don’t understand 99% of the words they use. I just know what I have to eat lol

  23. Hai friends my name is vamsi Krishna.I an working as a wellness coach in Hyderabad..are you interested in weight loss with healthy diet contact us..958111729

  24. The easiest way to burn fat and lose weight is not exercising. Exercising is pretty hard and is not the number one most effective way to burn fat. The most effective way to burn fat is with the metabolism. Metabolism is the complex process when calories from your food and beverages are combined with oxygen to create the energy your body and system needs to work.

  25. Thanks for video, will try this approach next!

    1 question.

    What daily calorie intake should you consume “Once you’ve reached you set weight goal?”

    Current weight x 13 is ideal for fat loss but what number &
    Protein/Carbs/Fat % should you be at to “Maintain” that same weight & not continue to keep loosing.

  26. I got my diet plan from *Agoge Diet* and lost 2kg in just 10 days. So far, so good. Can’t wait to see numbers on scale after 20 more days. I am so excited about this.

  27. A key point I see here is that this meal plan looks low in sodium, which is key to losing weight as it’s easy for all of us to gain water weight very easily.

  28. Yeah, I too am guilty of jumping from weight loss plan to others as well, I think that I need to have tried every single weight loss program that was available, but in the end not one of them made it easier for me to lose and keep the weight off. I ended up trying for the very last time with the Okibetonic Secrets mainly because my friend who told me unbelivable things about it and so far to date I have successfully lost 18 pounds within 3 weeks!

  29. I worked out for a long time but didn’t get results because of a poor diet. I then found a website called *Agoge Diet*, finally I started seeing results

  30. if you cut the carbs from your day and you eat 20% of carbs,and all the other protein you loss more weight you don’t need bread not normal apple eat green apple your diet is more difficult with that carbs waste of time and money

  31. That’s not true creatine will make us hold water meaning that we will gain weigh. Even our face will get a little swollen cuz of the water holding

  32. No leto definitely works i lost 50 pounds so it does, but it’s tuff sticking to it since you can’t have anything lmao

  33. When your digestive system doesn’t work correctly, you will NOT lose weight no matter what. I am a living proof of this problem. I’ve been trying to lose weight for 15 years and nothing has worked. The only time I lost weight is when my digestive system was in such distress that I couldn’t eat. I lost 40 lbs and gained them all back in less than 2 years.

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