Why are only 10% of us successful at dieting? Well, most of what people learn about how to diet to lose fat is wrong and only sets you up for failure. But after more than 10 years of scientific study, working with top dietitians, and testing thousands of clients, I want to share a revolutionary weight loss diet that I guarantee will work for you. But be careful, because every detail of this weight loss diet counts. Here is the best diet to lose fat.

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First, understand that any weight loss diet (keto, intermittent fasting, carnivore diet, etc.) all have one goal: to put you in a calorie deficit. But rather than cutting out foods for your weight loss diet, the first step in our diet is actually the opposite: eating 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 greater fat loss while dieting and are also more effective at preventing fat regain once the diet is over.

Continuing the theme of eating more, let's talk about carbs. The keto diet is popular, in which you completely cut out your carbs. But when you cut out carbs, almost all of that initial weight loss comes from water loss, not fat. Cutting out carbs often leads to low energy consumption because they are your primary source of energy. The research is clear: as long as you're in a calorie deficit and eating enough protein, you'll lose fat whether you eat a ton of carbs or not at all. That said, calories from carbs can add up quickly. A good strategy that I personally use in my weight loss diet is to save most of my carbs before and after my workout for when I need energy the most, then add them to my other meals as I have the room for that.

There is one more food group that we haven't covered yet: fats. Fats are special because carbohydrates and proteins only contain 4 calories per gram. Fats contain more than double that, or 9 calories per gram. This is what makes them so easy to overeat. There are obvious fats like desserts, cupcakes or fatty fries. But the real problems are often the hidden fats that pack on calories without us even realizing it. But just like with carbs, you shouldn't cut out your fats completely. You should eat them in moderation or try to make swaps to save calories.

Okay, so you need to include protein, carbs, and fats 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. Then, to fill you up, fill half your plate with vegetables and/or fruit. Finally, balance the last quarter of the plate with carbohydrates 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 about 3 to 4 hours apart. Then I'll add 1-2 snacks or fruit between my meals when I notice I'm most hungry.

So far, we've talked a lot about food when it comes to dieting, but one of the first things people look for to shorten their fat loss journey is the addition of supplements. While there are a few supplements that can help you fill gaps in your diet, such as omega-3, zinc, and vitamin D, there is one supplement that is probably the best fat loss tool in which you can invest. shake.

Now, what's just as important as how you balance your plate is how often you eat. Don't skip meals. And speaking of when you eat, did you know that where you eat matters too? Eating in front of the television is one of the main indicators of being overweight. A few other studies have found that slowing down your meal by taking more bites before swallowing, using chopsticks, or eating with smaller utensils had a powerful effect on reducing hunger and potentially increasing fat loss.

Finally, some mental advice: avoid all or nothing. Give yourself permission to indulge in your favorite treats from time to time during your weight loss diet, and don't worry if you end up overeating for a day or two. And implement everything I shared about the best weight loss diet at your own pace. You'll make much more progress losing half a pound of fat each week consistently rather than losing a pound or two some weeks and then gaining it all back the other weeks. Finally, remember that your weight loss diet doesn't have to be boring. Create a diet that you actually enjoy, because that's what you'll be most likely to stick with for the long term.

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