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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.


JAL . 8 minutes ago

yummy dates☺️ 6:00

Mike mjleech contract

Mike mjleech contract . 4 hours ago

Wouldn’t the caffeine affect your sleep?

Mahmood Alsihaily

Mahmood Alsihaily . 15 hours ago

Bro .. I appreciate what y are doing... but these things are not available every where



Too much talk. Why couldn't you get straight to the point. No one has time to listen to this long boring story.

Vidhu Dashora

Vidhu Dashora . 2 days ago

How in the world can you eat SO MUCH and then lose weight? It's counter intuitive.

Wonder Jorge

Wonder Jorge . 3 days ago

I’m irritated because I’m stuck at 28% body fat for months. I exercise a lot! I need to learn proper nutrition, I thought I ate healthy but I guess not.

sheryll nito

sheryll nito . 4 days ago

Thank you!!!


Aralucifer . 4 days ago

wait so I have to eat around 3,000 calories wtf... :((( My wallet can barely afford 2k...

Jose Lopez

Jose Lopez . 4 days ago

Thanks man

Z0dd TV

Z0dd TV . 1 week ago

what about almond milk?

Robert Schrader

Robert Schrader . 1 week ago

Jeremy's videos are on point, but his good looks distract me lol

Mystery Man

Mystery Man . 1 week ago

I don't see d giveaway photo on ur Instagram

Jim Piechowski

Jim Piechowski . 1 week ago

Great video but your voice is putting me to sleep

Jim Piechowski

Jim Piechowski . 1 week ago

Use Almond Butter.. Don’t use peanut butter

Dee-Dee Overton

Dee-Dee Overton . 1 week ago

Which brand of protein do you use?

Efia Ector

Efia Ector . 1 week ago

I love your videos. Thank you for this!

Juan Luis Londoño

Juan Luis Londoño . 1 week ago

I’ll follow his diet eats 2,300 I eat 2,700 guess I need a few calories to add but I’ll see what happens

mohammed hassan

mohammed hassan . 1 week ago


Federica Di Fraia

Federica Di Fraia . 2 weeks ago

After I had discovered this fat loss program “Yamzoko Weebly” using Google, I felt fired up to give it a try promptly. I actually was extremely thrilled. I recommend you to Google this program as well. My good friend has dropped 10 pounds by now due to this weight loss program. .

TanmanGaming Productions

TanmanGaming Productions . 2 weeks ago

I'm so confused

Duke Leto Atreides

Duke Leto Atreides . 2 weeks ago

Multiply your body weight by 13. Are we talking your lean body mass or your actual weight? Because there is a HUGE difference.

Shaik Yaseen

Shaik Yaseen . 2 weeks ago

Hi HV' I tried all to lose weight.. but failed. My current weight is 107Kgs height 178cm age 35' I want reduce 20lgs plz suggest me what exactly to eat and workouts

Eduardo Lauren

Eduardo Lauren . 2 weeks ago

I have tested out many weight-loss programs already but not one of them offered me the final results like I acquired with this “Yamzoko Weebly” (Google it) process. Also I am not feeding on much as I was previously, I still don’t feel jittery or feel a crash Since applying the solutions described in this plan, I lost 15 pounds by now. .

Dangelo Mateo

Dangelo Mateo . 2 weeks ago

I`ve been taking this fat loss program “Yamzoko Weebly” (Google it) for some days now and so far I like them! I have the power I need without having curbing my urge for food without making me really feel jittery. I did nothing special on my very own diet and i also still are able to lose my unwanted weight to 7 lbs. .

East 8th

East 8th . 2 weeks ago

Why doesn’t his calorie total equal his defecit calories

Robert Taylor

Robert Taylor . 2 weeks ago

suppobably ha

Romy Walton

Romy Walton . 2 weeks ago

This is good and all and was helpful. But what if we have. School/ work

Analycia Ruiz

Analycia Ruiz . 2 weeks ago

Really enjoyed this video and how you cited the sources, actually learned some things! Subscribed ✅

tykkään omenoista

tykkään omenoista . 2 weeks ago

My friend had ortorexia and thats how he got same looking Abs.


xXDragonTribalXx . 2 weeks ago

i mean, yes, this works eventually for the most people. a lot of people have fucked up hormones these days because of neglect and bad industry practices. check your insulins. see your doc for positive effects from (consistent) mild water fasts and go from there. this has helped me over calories in and out + huge amount of workout and managed to turn my pre diabetic state and lack of testosterone to a more viable level within 2 month.

Steph S

Steph S . 2 weeks ago

Keto dieting is not undertaken at a deficit. You will lose fat on a strict keto diet.


krafthund . 2 weeks ago

I am 32 year old. 180 cm, 75 kg. With a little but incredibly stubborn belly. I've been working out and dieting for months. Eating at the very least 150 g of protein per day, and very few carbs and fat. Way less than u have shown here. I tracked everything. Since it didn't work, I started reducing the calories. More and more and more... Now I'm around 1700 kcal per day. Still: The belly simply doesn't go away. I swear that I'm consistent in lifting and eating and tracking. I think some people are genetically cursed, and literally nothing will work.

Beatriz Tola Vega

Beatriz Tola Vega . 2 weeks ago

what good tips thanks. I used this diet for 2 weeks: *the2weekdietnow. com* (G00GLE it) and lose 10 pounds in 2 weeks.

pie man

pie man . 2 weeks ago

I was so overwhelmed with al the weight loss methods and people arguing that their method is the only way. You actually helped me a ton. I can’t thank you enough.

Eric Shedgrove

Eric Shedgrove . 2 weeks ago

Flax seed is estrogenic and increases estrogen and decreases testosterone

Gabe Girard

Gabe Girard . 2 weeks ago

Well done! Great sound content!!

Will Alexander

Will Alexander . 2 weeks ago

I have used many fat reduction plans already but not one of them provided me the outcomes just like I obtained using this “Yamzoko Weebly” (Google it) course. I do not really feel jittery or maybe feel a crash, I am also not as hungry as I used to. I’ve lost around 15 pounds since making use of this product. .

stefano nutini

stefano nutini . 2 weeks ago

I’ve tested each and every slimming guideline and also this fat loss plan “Yamzoko Weebly” (Google it) is the one which is effective for me combined with their own products to burn off fat. I do not really feel jittery or perhaps feel a crash, I’m also not as hungry as I used to. I have lost about 15 lbs since using this item. .

Mario Garcia

Mario Garcia . 3 weeks ago

You forgot to mentioned that protein is only absorbed 40grams every two hours. So it’s pointless to have one protein meal

Dave Kohler

Dave Kohler . 3 weeks ago

Calories in calories out is BS. If this really worked there would be no fat people.....

Stuart Knight

Stuart Knight . 3 weeks ago

Wow ! Amazing my friend... Knowledge way above your years ! very very informative ... .Thank you !

cihan özbek

cihan özbek . 3 weeks ago

You eat the world but stay in calorie deficit .Awesome!

Rex 12

Rex 12 . 3 weeks ago

How do you count up calories of foods and ingredients with precision

Haters Gonna Hate

Haters Gonna Hate . 3 weeks ago

anyone knows the result of this 3:29 in Kg?

Sir CampsAlot

Sir CampsAlot . 3 weeks ago

Just smoke meth

Batgirl P

Batgirl P . 3 weeks ago

I've seen such good results listening to Fledge Fitness, it's interesting hearing another method. He's ripped so it must work. My first time finding him.


hombre1968 . 3 weeks ago

Not my cup of tea. You spoke of intermittent fasting, and I'm sure you do a lot of research , so it boggles the mind that you eat late at night. It's really unhealthy. It's better to give your body a stretch of time in which to attend to itself, to repair , and to give the organs of digestion a rest. IF unleashes a lot of good reactions within, at the cellular level , and late night eating mitigates that, given your breakfast time. Here's another way late night eating is bad for you : Your body has a routine , one of which is that as the hours progress after sunset , your body produces melatonin , the "sleep" hormone. Your pancreas has receptor sites for melatonin, and eventually melatonin attaches to these sites, essentially telling the pancreas to go to sleep. Thus insulin production curtails , so that eating late results in elevated blood sugar levels. Eating late is not good for acid reflux , as when you lie down, food may breach the esophageal valve and , being mixed with stomach acid, will harm the unprotected throat lining. The valve depends on strong stomach acidity to close , and many have weak stomach acid, so it cannot close properly, so eating late contributes to acid reflux. I hope you don't mind my input. What you eat is important , but when you eat is quite important as well . Physical health often masks internal (cellular) problems that manifest themselves later on in life. How one eats is also of immense importance. The body is a disassembly line, taking a whole food and breaking it down into its components. Each level depends on the previous one to do its job properly. The stomach has no teeth, only muscles, enzymes, and acid. It depends on the mouth to thoroughly liquify foods . When we don't do this , food remains in the stomach longer than necessary . If one has weak stomach acid, it is imperative you chew properly. Eating when stressed or angry is not good, as it interrupts digestion , with your body preparing for fight or flight . Fitness has many facets. The external and internal must be in harmony.

Northeast Birds & More

Northeast Birds & More . 4 weeks ago

Stevia tastes god awful

moustafa mortada

moustafa mortada . 4 weeks ago

Just perfect! Haven’t seen anything summed up and practical like this. Thank you!

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