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The Best Meal Plan To Lose Fat Faster (EAT LIKE THIS!)
Jeremy Ethier

Jeremy Ethier

Published on 2 years ago

If you’ve attempted a weight loss diet plan of your own, then you’re probably aware that at the end of the day, weight loss is all about calories in versus calories out. Scientifically speaking this is the basic law of thermodynamics for any fat loss diet, but what this simplistic model fails to account for is how the various foods you put into your body then go about affecting these two variables. The truth is that you also need to pay close attention to the types of foods you’re ingesting everyday AND also how you go about ingesting them in your weight loss diet, as that’s what makes all the difference. In this video, I’ll go through how to eat to lose weight (with 3 diet swaps) that can enable you to lose fat faster, and provide you with a sample fat loss meal plan that puts this all together for you.

The first swap you’ll want to do with your weight loss diet is to stick mostly with minimally-processed foods. Not only are these less processed foods beneficial when dieting in the sense that they generally provide more nutrients and keep us fuller for longer, but they also have another benefit that has to do with something called the thermic effect of food, which is the amount of calories that our body burns to metabolize and actually use the foods that we ingest. And one of the unique fat loss benefits about unprocessed foods is that in most cases our body burns significantly more calories when digesting unprocessed foods than it does when compared to their processed counterparts. So, you can further influence the “calories out” side of the equation and potentially speed up the fat loss process by simply swapping these foods for whole grain, less processed foods instead.

Next, let’s dive into how you then go about distributing your meals (aka calories) for your fat loss diet. Research indicates that there does seem to be some indirect fat loss benefits to allocating more calories to your meals early on in the day, and is something that I’ve personally noticed as well. Now obviously this does vary for the individual and may depend on when your workout takes place, I would highly suggest even if you’re intermittent fasting, for example, to at least experiment with just shifting more of your calories to your first meal of the day as it does seem to have some unique benefits in terms of enabling you to control your cravings, burn more calories and potentially create greater fat loss results in the long run as a result.

Now the last swap for your weight loss diet plan is to not only choose mostly unprocessed foods to include your diet, but choose the ones that are highly satiating. As this will enable you to better adhere to your diet and minimize any excess snacking you may be doing that’s sabotaging your calorie deficit. For example, even with calories equated for, simply swapping whole grain bread for oats instead will provide a 25% greater effect on suppressing your hunger. And similarly swapping brown rice for whole grain pasta or boiled potatoes would provide a 30%, or 60% boost in satiation respectively. So what I’d suggest is look over the index and experiment with swapping some of these more satiating foods into your diet and seeing how your body and appetite responds.

So hopefully the video and sample meal plan at the end gives you a little more insight into how to eat to lose weight and how you can start planning your meals based on what I want through while still keeping everything tasty and satisfying. Although some of the swaps I mention here CAN definitely help speed up the fat loss process, just know at the end of the day adhering to a calorie deficit is most important. So experiment with your diet and stick to what you find works best for you and your lifestyle. And for an all in one step-by-step program that not only optimizes your weekly workouts for you, but also shows you how to structure and set up your diet with the right foods and in the right amounts so that you can burn fat as efficiently as possible with science, then simply take the analysis quiz below to discover which specific program is best for your body and where it’s currently at:

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Filmed by: Bruno Martin Del Campo




Comments :

Jeremy Ethier

Jeremy Ethier . 2 years ago

Hope you enjoyed this one! For more diet & training guidance, take our free analysis quiz at https://builtwithscience.com/bws-free-fitness-quiz/ to find which of our step-by-step programs are best suited for transforming your specific body. Cheers! . P.S. – I somehow managed to totally forget to list the macros of the meal plan and each meal. My apologies. Here they are below: Breakfast (with toppings): ~900 calories, 50g protein, 123g carbs, 32g fat Lunch: ~450 calories, 29g protein, 53g carbs, 11g fat Snack (orange + shake): ~150 calories, 24g protein, 16g carbs, 2g fat Dinner: ~350 calories, 39g protein, 16g carbs, 16g fat Yogurt Parfait: ~200 calories, 20g protein, 21g carbs, 5g fat TOTAL: ~2,100 calories, 163g protein, 230g carbs, 66g fat

John N Jen

John N Jen . 9 hours ago

Honorable mention: eating Whole Foods make you feel fuller longer.

XeL NaGa

XeL NaGa . 1 day ago

eat less move more. saved you 10 minute

Josh H

Josh H . 1 day ago

I eat dinner at 3 though


Sherzod . 1 day ago

Can someone just tell me eat this for breakfast, eat this for lunch and eat this for dinner + do this workout and you will be from this weight to this weight? 😏

Dave Lackey

Dave Lackey . 1 day ago

I’ve been looking for something like this since now that I’ve hit a senior age to try and not gain anymore weight 165 and 5 foot seven show more weight makes me look like a Pillsberry doughboy

Texan Football Houston

Texan Football Houston . 6 days ago

Got those 20s pull ups man 💪. A few sets of them feel 👍 👌. Got to jog a mountain ⛰ gain soon .

Texan Football Houston

Texan Football Houston . 6 days ago

This is hard but glad I'm doing great want to gain 10 pounds more for winter. Mass. So try.cool I'm lazy ass

Yvonne Takyi

Yvonne Takyi . 1 week ago

Please I wanted to apply for your quiz but I don't have credit card so what do I do now.

Ash Ikram

Ash Ikram . 1 week ago

Loved this simple but scrumptious meal plan. Cheers


YOUR DAD COZ .. . 1 week ago

I was at 100 kg before a month , now I'm 70 🌜 was feel like I succeeded at the point

Alice Blasi

Alice Blasi . 1 week ago

Thanks amazing you're what i was looking for, but I'm Vegan and Raw i can change animals products with Vegan?? and change Egg with seeds? Thanks Alice

Love Photography

Love Photography . 2 weeks ago

Every food in its rawest form cause me a lot of tummy issues 😑

War By Other Means

War By Other Means . 2 weeks ago

This man has a lot of trust that what he's eating is accurate to what he's been told. It's 2021 and they're trying to put vaccines into the leafy greens (University of California just granted 500K for this). Fuck that. Give us an updated list that isn't communist tainted (our vegetables do not have the same vitamin/mineral levels they had in the 1950s, McCarthy was right, we were infiltrated long ago).


Sam_bezz . 2 weeks ago

This is going to help me I'm a morbidly overweight 16 year old who hates the way he looks so I'm starting a routine of egg whites spinach for breakfast the beef and wrap for lunch then chicken and rice for dinner

Ishfaq Shah

Ishfaq Shah . 2 weeks ago

any other uni students here loool

Ya_Boi_ Izack

Ya_Boi_ Izack . 3 weeks ago

Just tried those protein pancakes. So good! I didn't think it would fill me up but they did!


VIAN TECH AND GAMING . 3 weeks ago

I am 56.000 how to loss weight

Matthew Lugo

Matthew Lugo . 3 weeks ago

Great video, very informative and backed up with scientific research👍

Juan Martinez

Juan Martinez . 3 weeks ago

I wish I could look like him


M4G1C . 3 weeks ago

If you are 13 year's old can you STILL eat protein powder?

Kevder AB

Kevder AB . 3 weeks ago

I've bulked for 3 months and I'm now ready to start deff, thansk for the helpful tips❤️

Texan Football Houston

Texan Football Houston . 4 weeks ago

Just glad I'm moving great n can jog a mountain ⛰🙂 with out stopping. Got to practice harder. Things I enjoy. 👍☕🙂

Chris B

Chris B . 4 weeks ago

I love Canadians! Their accents are🔥🔥🔥🔥


Hans1994yout . 4 weeks ago

Just cut out the grains and eat vegetables and healthy fats (like avocado or pecans) and you'll lose the weight faster. Whole grain and oatmeal are loaded with carbs that turn into glucose. You don't need to eat any glucose whatsoever because your body can make it from protein and fat. It's called gluconeogenesis.

Kaustav Bora

Kaustav Bora . 1 month ago

ion care what anyone says. white rice > brown rice - its splitting hairs when you are trying to pick one

umaru senpai

umaru senpai . 1 month ago

currently started this diet plan will let you guys know how it work out for me over the months

ricki dicki

ricki dicki . 1 month ago

Thank you bro. You are helping me out

Anne Musisi

Anne Musisi . 1 month ago


Jhon Raymund Fernandez

Jhon Raymund Fernandez . 1 month ago

How about intermittent fasting (IF)?

Chi Wah

Chi Wah . 1 month ago

I fractured my foot when I lost my job to COVID last year. Took 6 months to heal, started lifting and doing cardio again. Then I messed up my rotator cuff in my left shoulder and got tennis elbow in my right arm. I put on 45lbs (250). 6 months later I’m down to 203 and now I’m trying to get more lean. (had my heart broken, so it was a HUGE motivator) I’m 6’2 and I’m “skinny fat” I’m pumped to start this diet then focus to put on some muscle!!


@drew . 1 month ago

Good video😍

vai ku

vai ku . 1 month ago

Front heavy is great, but works well only when you exercise at morning before breakfast , you will be full of energy


Cesar . 1 month ago

So I’ll eat pizza in the morning👍🏼

gladiator fabrics

gladiator fabrics . 1 month ago

watching his figure and how motivated he is, is enough for me

Singis Tinge

Singis Tinge . 1 month ago

If you don't add the protein powder to the pancakes how will that affect the recipe, is there a substitute?

Gethel Fitness & Health

Gethel Fitness & Health . 1 month ago

I have lost 2 kg in 3 days, by taking masala oats in breakfast and dinner. Oats are very useful in weight loss A life without health is like a concert without music. Take care of your health and life will take care of you...!!


C G . 1 month ago

This is gold!! Thanks

Kipper Lane

Kipper Lane . 1 month ago

The power of knowledge! 👌

Night Bolt

Night Bolt . 1 month ago



no_name . 1 month ago

this was so helpful!

Ravindu Wickremeratne

Ravindu Wickremeratne . 1 month ago

Hi jeremy. I have a L5 S1 disk bulge. Can you post a video on best excercises to strengthen back muscles for people with disk bulges and herniated discs.

Dave 01

Dave 01 . 1 month ago

Hi where can i get a 2 week diet plan based on front loading my diet, training 4 days a week in the evenings with a total calorie count of 200?

Kgie Germedia

Kgie Germedia . 2 months ago

Watching this while drinking my Java Choco Chip Frappe.


RAJ BONKURI 🥰 . 2 months ago

I worked out for years thinking I was a hard gainer, but the reallity is I just had a poor. I then tried the Agoge Diet, and started seeing much faster and better results.


RAJ BONKURI 🥰 . 2 months ago

I worked out for years thinking I was a hard gainer, but the reallity is I just had a poor. I then tried the Agoge Diet, and started seeing much faster and better results.


DietingGoal . 2 months ago

Very good 👍

otaku sempai

otaku sempai . 2 months ago

How much is one cup


DIGANTA SARMA . 2 months ago

I have lost 30 kilos by back heavy approach. But all my meals were low carbohydrate and high protein and fats.


pooponmyhead . 2 months ago

How can I substitute the lunch time ? I work like 7:30 am to 4 pm / whenever pm.

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