The Best Science Based Diets For Rapid Fat Loss (Meals + Calories)

The Best Science Based Diets For Rapid Fat Loss (Meals + Calories)

November 6, 2019 2 By William Morgan


Hey, what’s up guys, so it’s Josiah from true transformation and like I promised in my last video today, we’re gonna talk about nutrition specifically
science-based
diets how to start rapidly losing body fat because honestly most people get the work outside, right, you know,
They start training. They start working out at home. If you’ve watched previous videos, we walk through some really awesome home workouts
You can go check those out. But most people trip up when it comes to nutrition
They just can’t seem to get their diet, right so today
I want to map out a whole plan for you to follow so that going into 2020. You’re super confident with your nutrition plan
If you stick around to the end of the video, I also have a free gift for you a special surprise to give away
So make sure you watch to the end and I’ll hook you up with something. That’ll help you out even more
So without further ado, let’s jump into the video. Could I get a burrito bowl?
For here
White rice
Black beans
Yep black beans. Um, could I do double carne asada?
Okay hot salsa and then tomatoes and
then a little bit of corn and
Then can I get double lettuce like extra lettuce? Yeah, actually lettuce yet
That’s it yeah perfect. Thank you so much. Yes, just a bottle of water
So to make things super simple for you today
I want to just go through a quick checklist of how to set up the ideal science back diet
Okay
We’re gonna walk through step by step on how I would suggest you go about setting up your whole nutrition plan
the first step and I came to Chipotle with Ryan who’s behind the camera today because
The first thing that I have to stress is that you have to be able to enjoy your nutrition plan
If you don’t enjoy the foods you eat
It’s only a matter of time before you quit you go back to whatever you were doing before or whatever
You find the most enjoyable. So whenever you’re starting a nutrition plan, you’ve got to figure out what am I going to eat that?
I’m actually going to be able to enjoy
Everyday and not get so sick of it or regret doing this to where I want to just go back to whatever felt comfortable before
So if you don’t have some kind of satisfaction in your diet, if you don’t have an enjoyable lifestyle friendly plan
Well, you got to change it. My advice is if you don’t wake up every single day thinking I can totally do this
I enjoy the food that I eat. I really like this plan. You’ve got to switch plans
Don’t follow something just because someone said it worked for them. Think about what’s gonna work for you
So that’s step number one, make sure your nutrition plan is based around foods that you actually enjoy and for me
I like to pull a Chipotle’s one of my favorite go-to quick easy
Fast and what we’ll talk about a second calorie friendly meals. So that’s step number one. All right, so step number two is
Calories now before you get like super intimidating to think oh my god calories. I’m gonna have to track every little calorie
It’s not true. You are gonna have to understand at least in general ballpark of how many calories you’re taking in everyday
But the reason why calories are so important is at the end of the day calories are king doesn’t matter
Which kind of diet you follow if you follow a keto diet if you follow a paleo diet
It doesn’t matter
You have to be aware of how many calories you’re taking in versus how many calories you’re burning through exercise cardio activity
To lose fat you have to be in what’s called a calorie deficit
So when we’re talking about rapid fat loss and losing fat quickly. Well, we have to be burning more calories than we eat
So we have to figure out how many calories do I need on a daily basis weekly base?
This monthly basis in order for me to achieve the goal that I have which in this case is fat loss
So my suggestion and this is just a place to start because in reality, I don’t know exactly how many calories you need
I don’t know what your situation is, but I’m gonna give you a ballpark figure to start getting the right amount of calories and
To be honest, the best place to start is to take whatever goal body weight you have right?
So if you’re 250 pounds today
And you want to be 200 pounds take the goal body weight that you have
Times that by 12 and that’s your starting calorie point just a good place to start tracking your food
Seeing how much you’re eating and aiming for a specific target. You don’t have to be perfect
You don’t have to hit that number every day. In fact, you can be higher some days lower the next but on average
12 times your goal body weight. So in this case if you wanted to be 200 pounds
2,400 calories would be a good starting point without getting your calories, right? You’re not gonna get the progress that you want
You’re not gonna see the results that you want long-term
You have to make sure you’re taking in the right amount of calories now
One thing I will say is that some people will argue that
Calories aren’t all that matters, you know not all calories are created equal
You’re right calories aren’t the only thing that matter and we’re gonna get to that here as we go through the next few steps
But understand that calories, they’re just a unit of measurement. They’re just telling you how much energy is in the food that you’re eating
So the budget poley that i’m about to crush right now
There’s a certain amount of calories in this food
One calorie is just like one mile. Okay, if I run a mile through the street here or if I go swim a mile
It’s still a mile. Okay, that’s calories. A calorie is a calorie. It doesn’t matter what kind of food it is
It’s just a unit of measurement. So keep that in mind as we go through the next few steps. That’s step number two
Let’s go to step number three
All right, so we talked about calories and
Despite the fact that calories are king. They’re not the only thing that matters the type of calories you eat. Definitely matter
In fact, the most important type of calorie is protein protein is the most vital
Macronutrient that you’re going to eat and if you get nothing else right when it comes to nutrients whether it’s carbs fats or protein
Get your protein right protein is going to do a couple things for you. Number one
It’s gonna help you maintain muscle muscle is crucial, especially when it comes to getting in better shape
You want to look your best you want to feel your best so keeping the muscle that you have is vital
Muscle equates to a better metabolism the more muscle you have on your body the faster
Your metabolism is gonna be which results in better fat loss
proteins gonna help spare muscle and build new muscle plus protein is very
Satiating mean it’s gonna help you feel more full more satisfied throughout the day
Not to mention protein itself requires more calories to break down inside the body than any other macronutrient
So despite the fact that one gram of protein equals four calories
It’s actually less than that because your body can’t utilize all those calories from protein when it goes to breaking it down
So my suggestion this is once again a very basic suggestion
but start with one gram of protein per pound of gold body weight, so if you want to be 200 pounds
200 grams of protein give or take 10 to 15 grams
either way is a good place to start but make sure that if you don’t get anything else right calories and
Protein are the two most vital things
All right, so tip number four the number of meals, right, how often should you eat? Where should you eat?
How should you schedule your meals throughout the day? Like I said the beginning the video?
This is all science backed right don’t wanna give you any BS or any bro science
This is all based off scientific research and to be fair
The research tells us that meal frequency is not really that big a deal. I know you might have heard
Well shouldn’t I eat every 2 to 3 hours to speed up my metabolism?
Don’t I need to eat like at certain times or certain cutoff times? I shouldn’t eat. It’s not true at all
In fact the most important thing to remember when it comes to your metabolic rate is the total amount of food that you eat
alright
the amount of calories that you’re taking in every day is what’s going to increase your metabolism or
Slow down your metabolism. And as you lose fat, you’re actually slowing down your metabolism
It’s your body’s natural way of warding off starvation right making sure that you don’t die
If all we did was start losing fat and continuously lose weight day after day
Well, we’d eventually wilt away to nothing
Right. So our metabolism is there to protect us
So when it comes to meal frequency the best tip I can give you is just when you’re hungry
Alright, so for example, I don’t typically eat breakfast because I’m just not a breakfast person
I don’t feel hungry in the morning eating in the morning. Kind of makes me feel sluggish slow
I prefer to wait and eat till early in the afternoon midday and finish my meals later at night and actually save
Most of my calories for later in the day when I’m actually hungry on average
I recommend most people eat three maybe four meals a day. It’s just a little bit more lifestyle friendly that way
I don’t want you constantly thinking about food having to look at the clock
Make sure that it hasn’t been too long since your last meal
Spread your meals out a little bit that’s gonna also afford you the opportunity to eat bigger meals
I just had Chipotle crushed probably about 900 calories in food. I eat roughly 2,500 calories a day
So I have another 1,500 calories to play with now that it’s almost three o’clock in the afternoon
I can wait another three or four hours and have a nice big dinner with my family and
At the end of the day as long as my calories are where they need to be. I’m getting enough protein
I’m good, right because at the end of the day, that’s the most important thing
That’s the most important factor when it comes to fat loss total calories protein and then making sure that we’re getting enough vital nutrients
Micronutrients to support our health and overall well-being
But when you eat that’s up to you eat when you’re hungry schedule your meals around your day and relax
So tip number five, this is the last tip this is gonna help bring everything together because we’ve talked about calories
We’ve talked about the importance of getting enough protein
talks about meal frequency and how it’s really up to you and your appetite whatever’s gonna work best for your schedule and now I want
To bring it all together with what I call the power method
All right. So I promise you the beginning the video I have something special for you, and this is my
Secret sauce if you will, it’s really just a way to organize all this because honestly, I know nutrition can be confusing
There’s a hundred different ways to get ripped
There’s a thousand different ways to schedule your meals. You know, there’s keto Palio’s carb cycling
It’s it’s all a little bit confusing I get it
So I created something that is gonna help outline all this make it crystal clear
simple to follow and
easy to stick to over a long period of time the power method looks like this so you’re gonna have a few different things that
You do throughout your day to make nutrition easy
One of the things that something I did did which is a power Bowl or power salad
whatever you want to call it where we have a
High-volume meal where it’s very filling it’s got a lot of nutrients right? I had a bunch of lettuce
Vegetables. I had a good source of protein
I had a little bit of you know
Corn just to kind of color up my my nutrient intake for the day and it it isn’t a ton of calories
Yeah, I was like 900 calories. That’s not a lot for me
You could cut it down if you need a little bit less, but it’s a power meal right in the middle of your day
And it satisfies you right doesn’t leave you wanting more and craving a bunch of junk
It’s enough to kind of fill you up till later in the day at some point
I’m gonna have what’s called a power smoothie
This is just like a quick easy to drink high protein protein shake, right?
But you can put some nutrients in there like fruit spinach things to make it a little bit more
Health friendly right then we’re gonna finish off the day with what’s called a power feast
This is where you might go out with friends or you might have a sit-down dinner with your family
Or maybe it’s a date night. Whatever is on your lifestyle schedule
It’s the opportunity to enjoy more food than you might normally would but not mess up your nutrition plan
We save a good chunk of calories for the power feast because it’s satisfying and it’s lifestyle friendly
You don’t have to stress you can go out to eat
you can do what you need to do have a business meeting go to a
Dinner with friends and family or if it’s a birthday. You can enjoy a slice of cake and not go over your calories
So I’m gonna give you my entire power system method and all you have to do is go to the link that’s below
Free book com or excuse me?
Free book dot power method book com that’s free book power method book com. The link is in the first comment
I’ll put it there just go grab it for free
It’s gonna outline everything plus a couple bonus power tips that I didn’t even mention on the video
So go check that out and guys, that’s it. That is the science backed
nutrition plan meal plan
To get rapid fat loss and also keep your fat loss for life
as
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