Fat Loss Blueprint

Given all of the information I’ve presented, here are the simple steps you should follow for easy fat loss.

1. Deplete your body’s carbohydrate stores and keep them empty (or extremely low) to maximize your fat burning capability.

Your body prefers to use stored carbohydrates over stored fat if they’re both present. By depleting your carb stores, you force your body to use stored fat for 100% of your energy expenditure.

I recommend the ketogenic diet (very low or no carb) for the best results. Following this diet will also eliminate all of your food cravings in a few days or weeks.

The Paleolithic diet is another good choice, but it’s not as effective because it contains more carbohydrates. However, it is more sustainable for some people, and it will still improve your overall health.

The zero-carb diet is the most extreme of the bunch, but it has the potential to yield faster results than the ketogenic diet. It will be the least sustainable for the most people though because food choice is extremely restricted.

2. Give your body longer periods of time to burn stored fat.

Every time you eat, you body prefers to use incoming energy from food rather than any of your stored energy.

In addition, consumption of carbohydrates or proteins causes insulin secretion which prevents your body from accessing fat reserves for a short period of time.

Consider some variation of fasting to meet this goal.

3. Eat a reasonable amount of food.

We can’t beat thermodynamics, so if you do both of the above but still eat 10,000 calories from fat each day, you’re not going to lose weight.

Calorie counting isn’t fun, and it creates an avenue for frustration and failure. If you’re starting out, try this instead: just eat until you are satiated.

You might be ravenous and eat too much for a while, but once you kill your carb/processed food cravings, you’ll find that you stay full longer and will naturally want to eat as much food as you need.

If you find that you’re not making progress with this method, count calories aiming for 300-500 calories below your TDEE.

4. Follow these guidelines consistently.

Remember that consistency is key for making these positive changes. If you follow this for half the day, but go back to bad habits for the other half, you’ll probably end up gaining weight.

That’s all. It’s not difficult after getting into the routine. I promise you.

Some good news is that the more fat you have, the more quickly you’ll lose it. I’m not entirely sure of the reason, but many people including myself have experienced this.

Once you reach your target weight, you can return to some old habits if you’d like, but you’ll have to take what you’ve learned into consideration so you don’t gain the weight back again.

The next section discusses putting these steps into practice, but first, here’s the guide on gaining fat if you’re interested.