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The Best Science Based Diet for Fat Loss (Meals Included)

Take your health, fitness and fat loss to the next level.

This extensive outline will give you great foundations for using a science based approach to lose fat and improve your health.

What are Macronutrients?

  • Macronutrients are nutrients that are needed by the body in large amounts to maintain normal physiological function and support growth and development. There are three main macronutrients that the body needs:
  • Carbohydrates: Carbohydrates are a source of energy for the body. They are found in foods such as fruits, vegetables, grains, and legumes. The body breaks down carbohydrates into glucose, which is used as energy by the cells.
  • Proteins: Proteins are important for building and repairing tissues in the body, as well as for the production of enzymes and hormones. They are found in foods such as meat, fish, eggs, dairy, and plant-based sources such as beans, nuts, and seeds.
  • Fats: Fats are a source of energy and are also important for the absorption of certain vitamins and minerals. They are found in foods such as nuts, seeds, oils, fatty fish, and avocados.

It’s important to note that while macronutrients are important for overall health, the amounts and types of macronutrients needed can vary depending on factors such as age, sex, activity level, and overall health status. A balanced diet that includes all three macronutrients in the appropriate amounts is key for maintaining optimal health.

nutrition sustainability in crossfitSource: Right photo courtesy of CrossFit Inc.

Jeremy Ethier is a certified personal trainer, kinesiologist, and fitness YouTuber. He has a Bachelor of Science degree in kinesiology from the University of Western Ontario and a Master’s degree in rehabilitation science from the University of British Columbia.

Jeremy Ethier is well-known for his evidence-based approach to fitness and his ability to break down complex scientific concepts into simple, easy-to-understand language. He has created a popular YouTube channel called “Jeremy Ethier” where he provides science-based workout advice, nutrition tips, and other fitness-related content.

Additionally, he has also authored several fitness-related programs such as “Built with Science” and “The Ultimate Guide to Body Recomposition” which are aimed at helping people achieve their fitness goals through evidence-based approaches. Overall, Jeremy Ethier is a well-respected fitness expert in the industry who has gained a large following due to his informative and science-based content.


What is a Calorie Deficit?

A calorie deficit is a state in which the body is burning more calories than it is consuming through food and drink. This can be achieved by reducing calorie intake through diet, increasing calorie expenditure through physical activity, or a combination of both.

When the body is in a calorie deficit, it must turn to stored energy reserves, such as fat, to make up for the energy shortfall. This can result in weight loss, as the body breaks down fat to provide energy.

CrossFit nutrition for evening training

A calorie deficit is often used as a strategy for weight loss. To lose weight, it is generally recommended that a calorie deficit of 100-1000 calories per day be created. This can be achieved through a combination of reducing calorie intake and increasing physical activity.

It’s important to note that a calorie deficit should be created in a healthy and sustainable way, by consuming a balanced diet that provides all the necessary nutrients and engaging in regular physical activity. Severe calorie restriction or excessive exercise can be harmful to health, and may not be sustainable in the long term.

What is the Keto Diet?

The keto diet, short for ketogenic diet, is a high-fat, low-carbohydrate diet that aims to force the body into a state of ketosis. Ketosis is a metabolic state in which the body burns fat for energy instead of carbohydrates.

In the keto diet, carbohydrate intake is restricted to a very low level (typically less than 50 grams per day), and fat intake is increased to make up for the calorie deficit. Protein intake is typically moderate, with the goal of maintaining muscle mass.

By severely restricting carbohydrate intake, the body is forced to turn to fat as its primary fuel source. When the body burns fat for energy, it produces ketones, which can be used as an alternative fuel source by the brain and other organs.

The keto diet has been shown to be effective for weight loss, and may also have potential benefits for certain health conditions, such as epilepsy and type 2 diabetes. However, the diet can be challenging to follow, as it requires careful tracking of macronutrient intake and may limit food choices.

It’s important to note that the keto diet is not appropriate for everyone, and should only be undertaken under the guidance of a healthcare professional. Additionally, long-term adherence to the diet may be difficult, and there is some evidence to suggest that it may have negative effects on certain aspects of health, such as gut microbiome health and cardiovascular health.

What is Intermittent Fasting?

Intermittent fasting is an eating pattern that involves alternating periods of fasting with periods of eating. There are several different methods of intermittent fasting, but the most common ones are:

  • Time-restricted feeding: This involves limiting the time window in which you can eat each day. For example, you might eat only between the hours of 12 pm and 8 pm, and fast for the remaining 16 hours.
  • Alternate-day fasting: This involves alternating between days of normal eating and days of significant calorie restriction (e.g. consuming only 500 calories on fasting days).
  • 5:2 fasting: This involves eating normally for 5 days of the week and consuming only 500-600 calories on the other 2 days.

Intermittent fasting has been shown to have several potential health benefits, including weight loss, improved insulin sensitivity, reduced inflammation, and improved cognitive function. Some studies have also suggested that intermittent fasting may help to prevent chronic diseases such as type 2 diabetes, cardiovascular disease, and certain types of cancer.

However, it’s important to note that intermittent fasting is not appropriate for everyone, and may not be suitable for individuals with certain health conditions, such as eating disorders or diabetes. It’s also important to maintain a balanced diet and ensure that nutrient needs are met during periods of eating, and to consult with a healthcare professional before beginning an intermittent fasting regimen.

What is the Paleo Diet?

The paleo diet, also known as the Paleolithic diet or caveman diet, is a dietary approach based on the foods that were available to humans during the Paleolithic era, which ended about 10,000 years ago. The idea behind the paleo diet is to eat like our ancestors did, before the development of agriculture and modern food processing techniques.

The paleo diet typically involves consuming whole, unprocessed foods that are rich in protein, fiber, and healthy fats, such as:

  • Meat (including grass-fed beef, chicken, and pork)
  • Fish and seafood
  • Eggs
  • Vegetables (except for starchy vegetables like potatoes)
  • Fruits (in moderation)
  • Nuts and seeds
  • Healthy fats (such as olive oil, coconut oil, and avocado)

The paleo diet excludes grains, legumes, dairy, processed foods, refined sugars, and vegetable oils.

Proponents of the paleo diet argue that it can lead to weight loss, improved blood sugar control, reduced inflammation, and better digestive health. However, critics of the diet point out that it may be difficult to follow in the long term, may lead to nutrient deficiencies if not properly planned, and may not be appropriate for everyone.

It’s important to note that the paleo diet is not a one-size-fits-all approach, and may need to be modified based on individual needs and preferences. As with any dietary approach, it’s recommended to consult with a healthcare professional before making significant changes to your diet.

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