I want to give you guys my answer to the question of what the best cutting diet is to lose fat and to get lean? Now, this is going to be sort of a slightly different take on the subject, because when most people go about trying to structure the best fat loss diet for themselves, they tend to think only in terms of bottom line effect of this, you know, what method is going to burn fat as fast as possible. And in doing that, the very important issue of adherence, that tends to get overlooked. In other words, the diet might be effective, but are you actually going to be able to stick to it over the long-term in order to actually reach your fat loss goals? Now, we already know from statistics and just from basic everyday observation that the majority of people who start a fat loss diet will not end up sticking to it over the long-term. We already know that for sure.
And among many different reasons is the simple fact that the cutting diet itself just isn't sustainable. It might involve too large of a calorie deficit, it might be too restrictive. It might be based around a bunch of different rules that just aren't practical for your lifestyle. Or just might be based on certain guidelines that you really don't enjoy following. For example, some people do really well following an intermittent fasting style approach. So, pushing all of their calories into a smaller feeding window. Whereas there are other people who prefer eating smaller meals spread all throughout the day.
Now, that's just a matter of personal preference, and either one ultimately works. But if you're trying to force yourself into a fat loss plan that deep down you really dislike, you might stick with it for a few weeks or a few months. But eventually you're probably going to burn out, you're probably going to get frustrated and you're probably going to quit. And then, if you do quit, it's going to make things even harder moving forward, because your confidence will go down and you'll be less likely to start back up again. So, what is the best cutting diet for losing fat and keeping it off?
Well, my simple answer to most people would be this, the best cutting diet is whatever diet, assuming you have the basic fundamentals down, which I'll touch on shortly, but it's whatever diet allows you to maintain a calorie deficit long enough to reach your goals. Very simple answer, but it is something that a lot of people ignore. So, regardless of what anyone tries to tell you, fat loss ultimately comes down to the simple act of expending more energy than you take in. So, burning more calories than you consume, A.K.A. a calorie deficit. And then, maintaining that state long enough to lose whatever amount of fat you're trying to burn. And again, regardless of what people trying to sell you miracle programs or supplements, regardless of what they might say, that's not easy. It's not an easy thing to do. It does require hard work. It does require discipline. And it does require patience. When you put your body into a calorie deficit, you are going to experience a certain level of hunger at certain periods in the day. That's normal. You will experience cravings.
And on top of that, your energy levels will, overall, be lower than they were when you were eating and maintenance or when you were eating in a surplus. Now, that's just the nature of the process and it is a challenge. And the reason why most people can't stick to it is because they just don't stack the odds heavily enough in their favor. They try to maintain that deficit, but they don't lay out their cutting diet in a way that is sustainable for them. Bottom line defect in this is one thing. But if you can't maintain it long enough to reach your goal, then obviously, it's going to be totally useless for you. For example, fat loss diet A, might produce say 2 pounds of fat loss per week. But if your goal is to lose 20 pounds, and you can only stick to that diet for a month before falling off, then ultimately it's still going to be a failure. On the other hand, if diet B, produces, say half of that, so maybe 1 pound of fat loss per week, but you can easily maintain that for all 20 weeks, then clearly it's going to be the superior approach for you. So, again, get the basic fundamentals down first. So, that means a few things. It means, getting enough protein each day. You'll hear different recommendations for this. And more and more research is coming out that starting to show that we do need even less protein than we thought.
But let's say, at least 0.8 grams per pound of body weight daily, that's what I'd recommend right now. I personally like to go a little bit higher around 1 gram just to be safe. But again, anywhere from 0.8 gram to 1 gram will ultimately be, probably be fine. You also want to make sure you're getting enough fat each day. So, I'd say, not much lower than around 20 percent of your total calories. And you want to make sure that your fiber and your micronutrient needs are being met by getting in a couple servings of vegetables, and fruits and just making sure that the bulk of your diet is coming from minimally processed whole foods. So, once you have those basics down, again, just stack the odds in your favor. If you like bigger meals less frequently or smaller meals more frequently, then choose whichever one you prefer.
You might want to allocate a higher percentage or a lower percentage of your calories to the earlier parts or the later parts of the day. In terms of food choices, keep in mind that there are no mandatory fat-burning foods that you must eat. So, just choose foods in each category. So, protein, carbs and fats, choose the foods that you prefer most. If you don't like brown rice, then don't eat brown rice. If you like yogurt as opposed to cottage cheese or chicken rather than red meat, then make those choices. Or if you have certain fruits and veggies that you really like, then just stick to those. If you have a certain foods that you really like and that you crave like let's say, chocolate for example, then allocate a certain percentage of your calories each day towards enjoying some chocolate, in that way you won't feel deprived. Another thing to take into account is just the overall size of your calorie deficit. Now, I personally like to use a larger deficit over a shorter time frame, because that way I can just get my cutting diet over with faster.
But on the other hand, my good friend, Fernando, he just finished losing around 30 pounds or so, but he was using a smaller deficit over a longer period of time. Again, it's just personal preference. And ultimately either one works. So, bottom line guys, the best cutting diet for most people is whatever diet allows you, so you personally, to maintain a net calorie deficit over time. Whatever cutting diet keeps you in a calorie deficit on an ongoing basis long enough to reach your goals without quitting is ultimately going to be a successful diet. So, get the fundamentals down, you know, the protein, the fat, the fiber, the micronutrients. And then, set up your daily diet in the way that you enjoy most in terms of meal frequency, meal spacing, food choices, calorie deficit size, et cetera. If you just take some time and effort to structure it this way, rather than just jumping head first into some crazy fat loss diet based around a bunch of rules that may or may not fit your lifestyle or your preferences. If you do that, your chances for long-term fat-burning success are going to be exponentially higher. Now, obviously if you have to get lean for a certain date, so say maybe you're doing a show or a photo shoot obviously, that's a different situation. But I'm just talking here to the average person who just wants to lose some fat, lean down and lower their overall body fat percentage over time. So, thanks for watching this video guys. If you do want to get a complete step-by-step roadmap, in terms of training, nutrition, supplements for losing fat while also showing you how to customize that plan to your exact needs