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


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 Always if you liked the video Make sure to leave a comment subscribe to the channel Hit the little bell below to get notified every time I release the video and I’ll talk to you on the next one. Peace

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Reader Comments

  1. EyHaz

    This literally one of the best fat loss/nutrition video out there today if not the best one.No fucking bullshit. No long intro talking about some product. Fuckin nothing but gems of information. This video is amazing. Thanks Josiah.

  2. Neal

    How far away would you say one should select their idea body weight? For someone obese should they maybe say their idea BW is 20lbs lighter then once they get to that point of plateau, recalculate with another 20lbs lowers? Or just go with the textbook ideal BW and start and finish with those calories?

  3. Monish Kumar

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