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The Best Science-Based Diet for Fat Loss (ALL MEALS SHOWN!)

Jeremy Ethier

Jeremy Ethier

Published on 2 years ago

When it comes to "the best diet to lose weight" (also known as a "cutting diet"), you'll get A LOT of suggestions as to which diet to lose weight fast you should follow. However, the truth is that whether it's keto, intermittent fasting, paleo, and so on, all of these diets work by making it easier for you to eat at a calorie deficit. These diets don't have a "secret" fat loss effect which has been proven time and time again in the literature. Simply meaning that the best weight loss diet or the best diet for abs for example is the one that you can adhere to the best. However, weight loss is one thing and fat loss is a whole other variable which is MUCH more important when it comes to improving your physique. When it comes to optimizing the best fat loss diet, you need to pay attention to how much protein,fats, and carbs you're ingesting on a daily basis. I go through how to optimize each of these factors to create the best fat burning diet in my video. I also show a daily nutrition/meal plan (full day of eating) for fat loss with various examples/macros of what I personally eat on a daily basis.


LINK TO FOOD SCALE (this is an affiliate link and I will get a portion of the sale, so thank you in advance!):


Diet meta-analysis:
Lose 0.7% bodyweight per week:
Eric Helms study:
Brad protein spread out:
Post-workout meal:
Meal before bed:
Under-reporting calories:

Song 1: Lakey Inspired – The Process
Song 2: Lakey inspired – Chill Day
Song 3: Lakey Inspired - Better Days

Comments :

Jeremy Ethier

Jeremy Ethier . 2 years ago

GIVEAWAY DETAILS: As mentioned in the video, I'm doing a HUGE giveaway of 50 stacks of pre-workout, protein, and creatine. To win, follow the instructions below: 1. Follow me on Instagram (https://www.instagram.com/jeremyethier/ ) 2. Like my most recent photo where I'm holding the supplements (https://www.instagram.com/p/Bj2Na18hFLp/?taken-by=jeremyethier ) 3. Leave a comment by tagging a friend AND mentioning what country you're from. I'll be choosing 50 winners in exactly one week who will receive their stack completely free of charging. I'll be announcing/messaging them through Instagram! I thought I'd do this as a way of giving back and showing my appreciation for all your support - thanks so much for helping me surpass 400K, it truly means the world to me.

Daniel Thomas music

Daniel Thomas music . 23 hours ago

What do you think about people saying fruit smoothies are bad? They say might as well drink a soda. Breaking down the fruit supposedly is negative somehow with the natural sugars


_proto_type_ . 1 day ago

You are so wrong. Intermittent fasting deactivates insulin response. This is fundamentally different from all of the other diets you mentioned. When your body produces less insulin, your body does NOT retain fat. Insulin is the "fat retaining" hormone. You should correct these insanely incorrect claims that all diets are the same. They are NOT the same.

Scott Hixson

Scott Hixson . 1 day ago

Why do some people lose weight with Keto and others don't? Take the Keto challenge and find out how to lose weight the right way! www.eatwell-loseweight.com

Rob Richards

Rob Richards . 1 day ago

That peanut butter looked like snot in a jar. Wtf IS that shit?

Scott Murray

Scott Murray . 2 days ago

Same diet for dropping body fat as opposed to just losing weight?

Purple Spark

Purple Spark . 3 days ago

How come you do intermittent fasting and also eat just before sleeping?


mugflub . 4 days ago

Love this no-nonsense, science-based, honest content. Not enough of this on YouTube.

ruby Muasya

ruby Muasya . 5 days ago

Wow you are so smart eh you make me feel like i never attended any biology class lol.

jinhyun shin

jinhyun shin . 6 days ago

appreciate you've clearly spent a lot of time researching this stuff. thanks for sharing your findings and your personal approach

alessandro pomati

alessandro pomati . 6 days ago

I have found out so much from the “Kαbοnοz Ydα” (Google it) and also have eliminated several stomach fat which i never believed I can eradicate and it also permitted me to make it the wholesome way. Since then, I have shed 15 lbs of my bodyweight and also have toned my body, a way better compared to going to a fitness center. In addition to that, I have plenty of strength left in my tank. .

MJ 23

MJ 23 . 6 days ago

This is great by far the best video I’ve seen on nutrition and weight loss

Subham Thapa

Subham Thapa . 7 days ago

this man reads a lot

twin flame alchemy

twin flame alchemy . 1 week ago

Wow that's alot of food in one day!!😯😯

Harrison Musyoka

Harrison Musyoka . 1 week ago

can i just have a smoothie for breakfast?

Alaina J

Alaina J . 1 week ago

I`ve been making use of this “Kαbοnοz Ydα” (Search on Google) for approximately Five weeks, and have dropped about ten pounds, and also three inches from my waist. This really makes me much more productive every day subsequently after I did lost some of my extra excess fat. .


H4rmed . 1 week ago

My very own close friend has gone from the FORTY-ONE inch waist to some 34 inch waist withthis manual “Kαbοnοz Ydα” (Google it). I did tested this particular diet plan as well and following a week, this guidebook has provided me a big difference. I possess far more strength and also I`ve dropped Seven pounds. .

Aiyana Mikayla

Aiyana Mikayla . 1 week ago

The “Kαbοnοz Ydα” (Google it) diet program has given me strategies how to dropped my ugly belly fat in a healthy method. I never ever regarded this system as helpful as this. Ever since having this guideline I have dropped 15 lbs, and have had far more good results toning up in a health club. I think that it has offered me extra energy. .


ali40450 . 1 week ago

I recently finished this specific diet program “Kαbοnοz Ydα” (Google it) that has been very easy to follow along with. I do physical exercise each day and try to observe a healthy diet, although I was caught up in my weights. By this unique guide in 21 days, I shed 10 lbs I wished , I truly feel with strength and i also handle my desire for foods. It`s wonderful. .

Dallas Brendan

Dallas Brendan . 1 week ago

I have found out so much through the “Kαbοnοz Ydα” (Google it) and have eliminated some belly fat that I never ever thought I can remove and it permitted me to do it the wholesome manner. Ever since applying this guidebook I have shed 15 lbs, and also have had more good results toning up in a fitness center. In addition to that, I have lots of strength remaining in my tank. .


Akryloth . 2 weeks ago

Take your weight in lbs and multiply that by 13... I don't know why you've put that in here. For me that would be 3146 kcal per day. When I'm going to eat that, im gonna gain weight, fast...

Mark Galan

Mark Galan . 2 weeks ago

I think I’m gonna go with ur rice cake/banana breakfast and wash it down with water before I do anything else

Noah Wilson

Noah Wilson . 2 weeks ago

Hey! Check this method out, I have tried and succeeded. http://bit. ly/2rB1qIC


N T . 2 weeks ago

One tip : never use this kinda monotonous voice narration

Jaime Magsaysay

Jaime Magsaysay . 2 weeks ago

Hi jeremy, im A big fan. Thanks for this. Please make a video on: 1. Difference of mainte, deficit or surplus calories for training and non training days, 2. Range of maintenance, deficit, or surplus kcal differntiating from how active an individual is per week (you only gave lbsBW*13) Some would say lbsBW*11-18 (deficit - surplus based on how active/frequent an individual trains) Others would say lbsBW* 1.3-2.1 also depending on training frequency /week im so confused please help I see how you mention “adjust over time" although i am just wondering if you can teach me or your subscribers how to 'adjust'. Im aware every one is unique, diff genetics, compositions, etc. All the more reason why i find it so difficult. Hoping for your consideration.god bless. Keep up the great work. No pressure in making this video just a favor that may possibly be good content for your page 💪🙏

Andrew Mack

Andrew Mack . 2 weeks ago

Im suppose to eat 3400 calories?!?!? no freaking way lol


Cream . 2 weeks ago

How are you supposed to eat 4 meals a day if your away working the whole day?

Mn On

Mn On . 2 weeks ago

If u struggle with your mental health avoid low card as it will cause dark moods depression the next day i was watching what i eat asnd noticed days of low carb next day really bad. Anyway j dawg delivering when i got weak as yesterday made it difficult to kerpnto my gym schedule and diet plan so i ate some burgers ... oh well i will just use yesterday as my rest cheat day :)

nelson kiiru

nelson kiiru . 2 weeks ago

Thanks for the video will look into it further when I am ready for my fat loss journey.

lx Darkn3ss XD

lx Darkn3ss XD . 2 weeks ago

Fuck it I’m boutta eat fruit and veggies for breakfast, lunch and dinner

Manikumar Raju

Manikumar Raju . 2 weeks ago

This is weight gain diet

Dangelo Mateo

Dangelo Mateo . 2 weeks ago

I have currently applied this “Yamzoko Weebly” (Google it) for several weeks already and also the final results are awesome. They give me lots of energy and also curb my desire for foods, however I do NOT crash when they wear off which I really like, and they also don`t cause me to feel jittery. I did nothing special on my very own diet plan and I still manage to burned my bodyweight to 7 lbs. .


Mokonachan92 . 2 weeks ago

I have tried every fat reduction guide and this weight loss program “Yamzoko Weebly” (Google it) is the one which works for me along with their goods to lose weight. Even I am not feeding on much as I was in the past, I still do not really feel jittery or sense a crash I’ve shed around 15 lbs since using this item. .


M C . 2 weeks ago

The troubling part is getting skinnier and skinnier as we shed fat during the calorie deficit. I'm down only 5 lbs, but it feels like a lot. I just want the fat gone so I can start adding muscle, hopefully

T Elmo

T Elmo . 2 weeks ago

that looks like so much food to me. I only eat like meals a day. I skip breakfast because intermittent fasting (i just drink coffee), then I eat a light lunch, usually some protein (im not very healthy right now cause Im broke and I just moved :'( ) then at night Ill east something heavier, usually a warm meal. Usually microwaved I'm so unhealthy right now but before I start stocking my new apartment with groceries, I wanna know what I should buy to eat. But i dont wanna change y routine to 4 meals a day :/. Eating takes up too much time and energy for me but this was a very nice and informative video and I think I can take some of this and make it my own somehow. Im gonna try at least! back to research lol


Ogikay . 2 weeks ago

So i eat 4 eggs in the morning with yoghurt and oatmeal, then 600g of meat and 1.5 water glass of rice. Green veggies are allowed but no sugar nor salt is allowed. No fruits allowed either. Would this help me loose fat while gaining muslce?


AceOnBase1 . 2 weeks ago

What dressing is good for the salad?


todoelmundoapesta . 2 weeks ago

See the problem is that, right at the begining you're wrong, following those 4 diets on the same amount of calories per day would yield completely different results, there are a lot of physical and hormonal factors to be considered, like insulin,testosterone,estrogen and growth hormone all being affected differently by those diets, thus altering the way or speed we lose adipose tissue,lean tissue etc, so to say that they only work on a caloric deficit basis, is wrong, and raises questions about the validity of any info provided on this video after only one minute in

Garrath Robinson

Garrath Robinson . 2 weeks ago

I may be wrong but it should be 1g/p per lb of lean body mass, correct?

Rishang Prashnani

Rishang Prashnani . 2 weeks ago

research,, research , research..too much


turkeybuttsammich . 2 weeks ago

Love the video with research -- BUT wondering if it takes the body many hours (can't find specific amount of time) to digest food and convert it to fuel, how does the timing of pre and post-workout meals have any significance if the body is using nutrients processed from food eaten maybe 24 hrs (?) ago?

entertainment enjoy TV

entertainment enjoy TV . 2 weeks ago



Batmanboss1 . 2 weeks ago

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*Jimi Hall*

*Jimi Hall* . 2 weeks ago

I’m sorry but.... just get to the pointtt

Dragonas Jonas

Dragonas Jonas . 2 weeks ago

So... He's wrong about Keto. I lost 60 pounds within about 5 months of JUST keto and NO exercise whatsoever. Where does he ACTUALLY get information from? 😹

George Nica

George Nica . 2 weeks ago

Fidgeting also helps. Like hitting the microphone you are speaking in. Or quickly jumping to the next video.

The Biggest Controversy

The Biggest Controversy . 3 weeks ago

Thanks but no thanks, y'all shpud take advice from me on how to diet and exercise

Rick Rangel

Rick Rangel . 3 weeks ago

Wow....your diet sounds so easy plus the way you layout your food for the entire day makes it seem that there is A WHOLE LOT of food...lol. By the way, sushi is my favorite food, I can eat it 4 times a day...lol. Its just gosh darn expensive. Do you make your own sushi? I should take a japanese sushi cooking class. My problem is that I love food and love to eat and have plateaued for years now. What the heck, I am approaching 60 anyway. Dont think I can grow muscle anymore, if anything just maintain. Thanks for sharing!

Miguel Deleon

Miguel Deleon . 3 weeks ago

My guy you really made the perfect youtube video... you even added the music you used for the video down below with all your sources.... Your a god damn hero mate.

Lester Laoagan

Lester Laoagan . 3 weeks ago

Most of the beauty/diet/health tips in the internet is on the 1st world country/developed/rich country which is a big factor for us who live in 3rd world country/developing country/poor country that everyday survival is a priority. The products and even the cheaper alternatives in rich countries are expensive in poor. countries.

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