Do you think there’s a secret to losing fat that you don’t know? How exactly do you a make fat loss diet plan?
There’s always some guru trying to sell you on a fat loss secret that you’re missing out on.
This month its carb cycling and next months its keto.
The truth is, fat loss isn’t that complicated and it doesn’t have to make your head spin. There is no secret sauce that you haven’t found yet (except for peri peri sauce, if you haven’t had that yet, then you’re missing out)
In this article, you’re going to learn how to make fat loss as simple as possible, how to stop chasing fats and feeling confused with all of the jargon out there.
What’s going to be covered
- Order of importance.
So as always, sit back grab a piccolo, take off your muggle glasses and enjoy the next 5 minutes of reading.
Losing weight all comes down to maths. Calories in vs calories out. If you burn more calories than you eat you will lose weight. If you eat more than you burn you will gain weight and if you eat roughly as much as you burn, then you will stay the same weight.
And there you have it, that’s how to make a fat loss diet plan…
Just kidding, there’s a bit more to it than just calories in and calories out. Like how many calories do you actually burn? Do you only have to eat a little bit less than you burn or a lot less? If you suck at maths as I do then you can breathe a sigh of relief because I’ve got a simple article that you can read here that teaches you exactly how many calories you need to eat to lose fat.
If you want the quick and dirty version, get your body weight in KG and multiply it by 30 if you’re a male or 27 if you’re a female.
Male: 30 x 70kg = 2100
Female: 27 x 70kg = 1890
That’s how many calories you need to eat to maintain your weight.
From there, you take away 15% and that’s how many calories you need to eat to lose weight.
So if you need 2100 calories to maintain and you take away 15% you 1785 calories to lose weight.
- Read this article to dive deeper on figuring out your true calorie deficit
- Do some quick maths from the example above to get an estimate as to how many calories you need.
Awesome, now you know how many calories you need to eat to lose weight, the second most important thing is protein.
Protein is important to help keep you full, help you look good naked, repair muscle and tissue and it also tastes pretty damn good.
To figure out how much protein you need, you multiply your body weight in kg by 2.
So if you weight 70kg you need a minimum of 140g of protein a day. Regardless of gender, you need to have 2g of protein per kg of body weight minimum.
Can you have more than this? Absolutely. Just aim for that minimum goal and anything extra is a bonus.
Ok bear with me here, this is the hardest bit of this whole article and it’s going to be figuring out how many calories are coming from protein.
Each gram of protein contains 4 calories.
That means if you need 140g of protein you need to multiply that by 4.
140 x 4 = 560 calories coming from protein.
You with me so far? Cool.
Once you’ve figured how many calories are coming from protein you take that calorie amount from your calories needed from weight loss.
1785 – 560 = 1225 calories left.
You just made maths your bitch!
The Rest is up to you
Let’s recap so far, you know how many calories you need to eat to lose weight and you know how much protein you need to eat. So now what?
Now, the choice is yours to do what you want with the rest of your calories. If you want to eat lots of carbs and a small amount of fat, great! If you like eating lots of fats but not a lot of carbs, great! That’s how you make a fat loss diet.
That’s really all there is to losing fat. As long as you’re focusing on hitting your calorie goals and then hitting your protein goal you can decide how to partition out your calories however you want.
You don’t have to worry about meal timing, you don’t have to worry about carb loading, you don’t have to worry about ketosis or celery juice.
What I’d suggest is figuring out what works best for you and helps keep you full during the day. If more fats help keep you fuller for longer and you don’t need to eat then eat more fats if it’s carbs that do that for you then eat more carbs.
Fat loss doesn’t seem like as much of a mystery now does it? It really is just maths.
So in order of importance, hit your calorie goal, hit your protein goal and then the rest is up to you.
Need some high protein recipes?
If you need some ideas on foods that are high in protein to help reach your goals then you can click here to download over 20 recipes AND I’ll throw in a free workout program for you too, just cause I’m a nice guy 😉