In this article I am going to share with you the best fat
loss diet you could possibly ask for that is going to help
you to achieve your fat loss goals so that you can maintain
and live a healthy life. The diet recommended below has
worked for me and many others throughout the world.
If you don’t already know, a pound of fat equals
approximately 3500 calories. Your objective should
be to lose around two pounds a week, which comes
out to about 7000 calories a week. You want to do this
by creating a calorie deficit of around 500 calories
a day.
The first thing you are going to want to do is to
calculate your BMR(basal metabolic rate). This
is the amount of calories that your body burns a
day in order to function properly. This is the amount of
calories a day your body burns without any exercise
required. As a rule of thumb, the most basic way to
calculate this is to take your body weight and multiply
it by 15.
Ex: So if you are 200 pounds X 15= 2500.
2500 would be the amount of calories your body
naturally burns everyday.
The next thing you want to do is multiply your BMR
by your activity modifier. Below are some of the
activity modifier listings.
-(little are no exercise) AM(activity modifier)= 1.2
-(light exercise- 1-2 days/week) AM= 1.375
-(moderately active-3-5 days/week) AM= 1.55
-(very active- 6-7 days/week) AM= 1.725
So let’s say that you are moderately active. We
are going to take the 2500 calories that we already
calculated and multiply it by 1.55.
It’ll look like this.
2500×1.55=3875
So, 3875 calories is the amount of calories that my
body consumes everyday, assuming that I am moderately
active. With that said the next thing that we want to
do is take that number and subtract 500 calories
from it.
3875-500= 3375
With that done, we have created the calorie
deficit that we needed, which was 500 a day.
So the amount of calories that we want to take in
on a daily basis, assuming we weight 200 pounds
and are moderately active is 3375 calories a day.
This gives us approximately our 7000 calorie a week
deficit.
The way I like to divide these calories in to meals, is
to have 6 smaller meals a day. so 3375/6=562 calories
a meal. If you do the math, you’ll see that this all makes
since. Again, this is the diet plan that has allowed me
to lose the weight I wanted to lose.
The important thing now is to know what to eat.
Each of your meals should be proportioned correctly.
During each of your meals you should be eating
40% protein, 40% carbs, and 20% natural fats.
However, it is optional during your late night meals
if you want to consume carbs or not. Most of the time,
I leave them out of the last two meals of the day. With that said, if you follow this plan, you will
most definitely lose the fat you are looking to lose.
I wish you the best of luck on your fat loss journey!
