5 Best Fat Burning Diet Plan for Weight Loss: The Ultimate Guide!

diet plan for weight loss
Here you’ll learn about lots of healthy, filling meals that can help you not only lose weight but also transform your body and make you feel the best.

Should you count how much calories you eat a day?  / Do you eat double the recommended amount of protein? Triple?


Maybe just stick to protein shake?

Really, it shouldn’t be so difficult to figure out which diet plan will set fire to fat while maintaining muscles.

Recently, the international Society of Sports Nutrition has released its position paper in which it has encompassed all existing scientific studies which reports how every diet will affect your body composition.

In this blog we’ve pulled top 5 of the most six pack friendly diets or best fat burning diet plan and streamlined how they’re great, as well as why they might be right for you – according to the hard science.

Guidelines for the Best Fat Loss Diet Plan

#1: Low-fat diet


low fat diet


Commended by health experts, the standard low-fat diet contains less than 30% of daily calories from fat.

Generally, low-fat diet provide 10- 15% (or less) of total calories from fat. In addition, many health experts recommend the daily calorie contribution of saturated fat should not exceed 7 – 10%. A number of researches on low-fat diet seems to follow these definitions.

Receiving only 20-30% of calories daily from fat; the left over 80-70% are divided between carbs and protein, typically with an emphasis on carbs.

Are Low-Fat Diets Good For Losing Weight?

Low-fat diets are often suggested for people who need to lose weight. The main reason behind this reference is that low-fat diet offers a greater number of calories per gram as compared to the other major protein, nutrients and carbs.

Studies states that fat provides roughly 9 calories per gram, whereas carbs and protein provides only 4 calories per gram.

Moreover, studies also show that people who reduce their calorie intake by eating less fat lose weight fast.

#2: Low-calorie diet

low calorie diet


When you include a low-calorie diet plan in your daily meal plan, you usually get between 800 and 1,500 calories each day. However, for some people, a substitute for short-term weight loss is always a very low-calorie diet.

There are a number of low-calorie diets that are commercially made formulas of 800 calories or fewer that replace all the food you usually eat. On the other hand, a well-known grapefruit diet rely on eating a lot of the same low-calorie foods.

Very low-calorie diets (VLCDs) are not the same as over-the-counter meal replacements, which you substitute for one or two meals a day.

How Effective Are Low-Calorie Diets?

Incorporating low-calorie diet in your meal plan may let you lose about 3 to 5 pounds per week, for an average total weight loss of 44 pounds over 12 week.

Interestingly, that amount of weight may solve or improve weight-related issues plus medical conditions including high cholesterol, high blood pressure and diabetes.

But if you’re opting low-calorie diets in the long-run then do remember, this fat burning diet plans aren’t more effective than more modest diets.

Once you go off a diet, you need to change your daily life and lifestyle, committing to regular physical activity and healthy activity.

#3: Low-carb diet


low carb diet


A low-carb diet is a fat burning diet plan that limits the intake of carbohydrates, such as those found in pasta, sugary foods and bread.

It contains a rich source of fat, protein and healthy vegetables. There are many different types of low-carb diets and researches show that they can cause weight loss and improve health.

A low-carb diet limits the intake of carbohydrates which are highly found in starchy vegetables, grains and fruits – and emphasized foods high in fat and protein.

In addition, many types of low-carb diets exist differs the limitations on the types and amounts of carbohydrates you can eat.

Basically a low-carb diet is used for burning fat and losing weight. Some low-carb diets generally offers multiple health benefits besides weight loss, such as minimizing the risk factors accompanying with metabolic syndrome and 2 diabetes.

Why you might follow a low-carb diet?

You might choose to follow a fat burning low-carb diet because you:
  • Want to enjoy the amount and type of foods featured in low-carb diets.
  • Want a diet that limits certain carbs in order to help you lose weight.
  • Want to change your overall lifestyle including those eating habits.

Most people can lose weight if they curb the number of calories consumed and increase physical activity levels (regular exercises). If you want to lose 1 to 1.5 pounds (0.5 to 0.7 kilogram) a week, you need to limit your daily calories by 500 to 750 calories.

Note: Consult your doctor before starting any fat burning diet plan, especially if you have any health conditions, such as heart disease or diabetes.

#4: High-protein diet


protein diets for fat loss


Including high-protein diet in your daily meal plan is the most beneficial, several studies show that increasing your protein intake can help significantly reduce body fat and build lean muscle.

Just for example, people who ran 100 meter race intervals, did resistance training, and ate a diet of 2.4g of protein per kg of bodyweight per day lost almost 5kg of fat and gained 1.2kg of lean muscle in just 4 weeks, according to a study in the American Journal of Clinical Nutrition.

Thus, if you burn calories but at the same time eat high protein, the macro help prevent your metabolism from plummeting and help keep hunger at bay, since protein is so sating.

The research also confirmed that eating a high-protein diet doesn’t harm any internal system or cause you to gain weight.

#5: Ketogenic diet


keto diet for fat burning


Then keto diet is technically unique and is a subtype of low-carb diet. By denying your body of carbohydrates, you make your body become fat-adapted and also keep protein low as well, which further elevate your levels of ketone bodies, which is basically an indication your body is running on fat.

The keto diet puts you in a unique metabolic state which is known as ketosis wherein your brain burns ketones instead of glucose – and, in addition, supposedly leads to clearer thinking.

Physically eating such a high amount of fat expressively increases your body’s ability to burn body fat, according to the study analysis.

As per the research, keto athletes have a higher metabolic rate and are able to lose fat without losing power or strength.

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Jenny Jasmine
Jenny Jasmine
Independent Nutrition Consultant & Regulatory Specialist in Food & Health Supplement Industries with over 6 years of experience. Highly proficient in all aspects of EU food law ensuring products and marketing copy is legally compliant. Get Me on Social Channels: About Me | Facebook | Instagram | Google+ | LinkedIn

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