You are what you eat. You’ve probably heard that before and when it comes to weight loss, it couldn’t be more accurate. What you eat has more influence on whether you gain or lose weight than how much you exercise.
Related: The Perfect Weight Loss Workout
Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with solid background research.
Ethier usually does a lot of research before uploading videos and this one was no different. He came up with the best science-based diet for fat loss. See.
Best science-based nutrition for fat loss
Ultimately, the best diet for weight loss is the one you enjoy the most and can stick with for the longest time.
First of all, you need to know how many calories you consume on a daily basis. Make sure you are in a calorie deficit.
Know that protein is the most satiating macronutrient and will keep you feeling full throughout the day. When protein is eaten in the right amount, whether you follow a low-carb or low-fat diet, the results are equally effective. That means you can customize it based on what kind of food you like.
The best approach would be to have a balanced diet. About 0.25-0.5 pounds of healthy fat per pound of body weight should hit the sweet spot. The rest of the calories, minus the protein, should come from carbohydrates.
meal examples
The main goals of Jeremy Ethier’s Best Science-Based Diet for Fat Loss are to hit calorie and macronutrient goals, have fruits or veggies at every meal, spread protein intake throughout the day, and stick to whole foods in particular.
At the end, the total macronutrients of his meals are:
- 2,300 calories
- 170g protein
- 280g carbohydrates
- 55g fat
Breakfast / pre workout
Smoothie with banana, strawberries, protein powder, cashew milk, linseed and cinnamon.
Rice cakes with banana.
Source: VitamixLunch / Pos Workout
Baked sweet potato, fried chicken, low calorie salad dressing, large salad.
snacks
Black coffee or green tea and a combination of fruits or vegetables such as carrots, apples or dates.
Dinner
Sushi – avocado roll, salmon sashimi, edamame.
Night meal
Shortly before bed, Jeremy Ethier eats a meal to go to bed with a full stomach.
Eggs, egg whites, stevia, multigrain toast, large salad with 0-calorie dressing, peanut butter.
Read more: How to lose weight and transform your body