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Best Science Based Diet For Fat Loss

According to a top trainer.

When it comes to losing weight, the biggest thing you can do to help you is to take care of what you eat. Check out the best science based diet for fat loss according to a top fitness trainer.

You are what you eat. You probably heard that before and when it comes to losing weight it could not be more accurate. What you eat have more impact on whether you win or lose weight compared to how much you work out.

Related: The Perfect Workout to Lose Weight

Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 4 million subscribers and he delivers clear information with sound background research.

Ethier usually does a lot of research before uploading videos and it wasn’t different in this one. He came up with the best science based diet for fat loss. Check it out.

Best Science Based Diet For Fat Loss

The best diet for weight loss is, ultimately, the one you enjoy the most and can be consistent with the longest.

First of all, you need to know how many calories you are taking on a daily basis. Make sure you are in a calorie deficit.

Know that protein is the most satiating macronutrient and will help you feel fuller throughout the day. When protein is eaten in the proper amount, whether you have a low-carb or a low-fat diet, the results are equally effective. That means you can adjust this based on what kind of foods you enjoy.

The best approach would be to have a balanced eating habit. Around 0.25-0.5 pounds of healthy fat per pound of body weight should be the sweet spot. The rest of the calories, minus the protein, should come from carbs.

Meal Examples

The main goals of Jeremy Ethier’s best science based diet for fat loss are to hit the calorie and macronutrient goals, have fruits or veggies with every meal, space out the protein intake through the day, and stick mostly to unprocessed food.

At the end the total of his meals macronutrients are:

  • 2,300 calories
  • 170g of protein
  • 280g of carbs
  • 55g of fat

Breakfast / Pre-Workout

  • 450 calories

Smoothie with banana, strawberries, protein powder, cashew milk, flaxseed and cinnamon.

Rice cakes with banana.

Best Science Based Diet For Fat Loss

Lunch / Pos-Workout

  • 500 calories

Baked sweet potato, baked chicken, low-calorie salad dressing, large salad.


  • 250 calories

Black coffee or green tea, and a combination of fruits or vegetables such as carrots, apples, or dates.


  • 560 calories

Sushi – avocado roll, salmon sashimi, edamame.

Late-Night Meal

  • 560 calories

Shortly before bed, Jeremy Ethier has a meal to go to bed with a full stomach.

Eggs, egg whites, stevia, multigrain toast, large salad with 0-calorie dressing, peanut butter.

Read More: How to Lose Weight and Transform Your Body

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