If you’re looking for a fat loss diet that helps you lose fat fast, you’ve found the place.
I must warn you about one thing, though, before we continue:
You must be serious, dedicated, and willing to change some of your lifestyle in order for this fat loss diet to work for you.
This isn’t a quick fix diet and one that allows you to eat junk food. You don’t need junk food. This is a serious fat burning diet, and one that takes effort.
If you’re really serious about fat loss and losing fat fast, implement the diet exactly as I recommend below. No changes. No tweaks. Just implement it as written.
Here at Weight Lifting Complete, we believe in a complete weight lifting program to reach your goals. No matter what goals you have, you should always include weight lifting, diet, and cardiovascular exercise.
So, on this page, I will discuss all of these components but fast fat loss will be THE focus. I will go over the diet guidelines, and it’s your job to implement them.
The Main Objective Of ANY Fat Loss Diet
The main objective of any fat loss diet should be to get your body to use fat as fuel because there’s nothing else to burn as energy. Your body will burn fat when it needs energy.
Most people know that you must burn more calories than you are taking in to lose weight. We don’t want to just lose weight here. We want to lose fat.
I hate the term weight loss because it usually means loss of muscle and fat. Muscle loss is very bad.
We want to hold onto all of our muscle while losing fat and possibly even build more muscle.
It’s a lot tougher to build muscle when your body doesn’t have the extra energy it needs to do so, but it is possible with the correct weight lifting program, fat loss diet, and cardio plan.
We will do everything in our power to get you the best plan for fat loss. You follow this plan, and you will lose fat fast. Be prepared to be amazed. But remember, you have to follow it exactly.
Preliminary Guidelines For This Fat Burning Diet
Here we go. You follow this plan as laid out and you will lose fat fast. Some preliminary stuff I want you to follow before I get into diet details:
Always weigh yourself once per week under the same conditions. I prefer morning time as soon as I wake up and after I use the bathroom.
Shoot for 1 to 2 pounds of weight loss per week. No more than 2 pounds. Adjust your diet (increase/decrease calories) each week depending on body weight results.
Ensure you follow the WLC System guidelines for weight lifting. Lift weights 3 times per week. Every other day and then two consecutive days off.
I like Monday, Wednesday, Friday for weight lifting. Always ensure you are not losing strength in the gym. You can continue to gain strength while in a calorie deficit. Don’t let anyone tell you differently.
Never go below 10 times your body weight in calories. If you are not losing weight at that calorie intake, simply increase your cardio duration or increase number of sessions.
There is no reason to starve your body to lose fat fast. If you starve yourself, you will lose lots of weight but most of it will be muscle. That is very bad.
Here’s The Fat Loss Diet For Fast Results
Listen carefully to the guidelines here. These are not difficult if you slowly go thru these and apply them to your WLC Diet.
We will be doing low carb for the first five days of the week.
Let’s assume we are on the Monday, Wednesday, Friday weekly lifting schedule.
So, Monday thru Friday will be low carb with a few exceptions.
Those exceptions will be on your weight lifting days. The only time I want you to have carbs is for 2 meals post workout. I do not want you to have carbs before or during your workout.
I do want you to drink BCAA’s right before and during your workout. Directly after your workout, I want you to have a post workout shake consisting of Waxy Maize and BCAA’s.
15 minutes after that shake, I want you down a few scoops of whey protein. This concludes your first post workout meal.
For the second post workout meal, I want you to have a whole food meal consisting of protein, carbs, and fat. Maybe something like a steak and baked potato with just a tad of butter.
Have a salad too along with some veggies and dressing. Lay off the bad foods. Use this important time to get the best foods down that you can.
After the two post workout meals, back to low carbs for the rest of the day. The two post workout meals are the only meals of the 5 day week that you will eat carbohydrates.
Now, let’s talk about the weekend: Saturday and Sunday.
Saturday and Sunday will consist of mostly protein and carbs. The carb sources should be complex and you should not be mixing lots of carbs and fat.
No doughnuts. No cookies. No cake and ice cream. None of these bad foods are allowed. We want fat loss, and we are going to optimize every aspect of this fat loss diet.
Calorie Cycling For Fat Loss Diets
Losing fat fast is accomplished for longer periods when calorie cycling is utilized. If you’ve read the WLC System Manual, you’ll know that I love calorie cycling throughout the weeks and year no matter what your goals may be.
Now, let’s go through a typical week of the fat loss diet in terms of total calories per day.
Remember, the calorie levels below are only an example. You will need to determine your calories through trial and error that cause you to lose 1 to 2 pounds per week.
Everyone is so very different that it’s very tough to recommend a certain calorie level for everyone.
If you have no idea, I would start at 15 to 16 times your body weight and see what happens at the end of the first week.
Average Calorie Target for Week
|Day of Week||Calories|
Pay attention to the different days and the calorie levels. You will be amazed at what calorie cycling will do for your fat loss results.
Usually on the WLC System, Friday or the last workout of the week is the toughest. I like to distribute extra calories to the toughest weight lifting day of the week.
Low Carb And Fat Intake
So, now you know that we will eat low carb throughout the week except post workout for two meals and on the two weekend days. Tuesday and Thursday will be completely low carb.
Now, you need to know what I mean by low carb, right? You also need to know how much fat to eat throughout the days.
Before I get into the numbers, I want you to know that green veggies will not count as carb intake. I want you to have veggies with most of your low carb meals throughout the day. Here are some ideas for veggies:
- Romaine Lettuce
- Green Beans
When I say low carb, I want you to keep each meal to 10 grams of carbs or less. I want fat intake to be 40 to 50 percent of the total calories in your diet. The rest of the calories will be designated for your protein intake.
You’ll most likely be around 40 percent fat on your workout days and closer to 50 percent on your two off days during the week.
Don’t worry about any fat percentage for the weekend days. Just keep the fat low and to good sources if you have any.
Fish oil is a good source of fat to add to a few meals on the weekends.
Other Fat Loss Diet Guidelines
For cardiovascular exercise, I want you to do low intensity directly after your workout. Start out with a lower amount and increase over the weeks.
I like to start with about 10 minutes and increase to 20 or 30 over the weeks.
On the two off days during the week, I want you to do HIIT starting around 15 minutes and increasing to 30 or so over the weeks. Starting out, I want you to rest completely on the weekends. But, you do have the option of adding cardio to these days if needed down the road.
Another option you have if fat loss slows towards the end of the weight lifting cycle is to make Sunday low carb and only keep Saturday as a carb up.
So, treat Sunday as a low carb day as you would for Tuesday and Thursday.
Keep water intake very high on this diet. Have at least a gallon of pure water not including protein shakes. Use water as your only source of liquid. No juices. No milk except on carb up day if you have to have it.
Ensure you are sleeping well each night. Take naps if you need them during the day. Take a nap when you get home from work or school if you need the extra sleep. Rest on your off days!
That just about wraps it all up. I hope you enjoy your amazing results. Now get to work. Hard work will pay off!!! You will get fast fat loss with this diet. Get started today.
Sample Meal Plan For This Fat Burning Diet
If you want to see a sample meal plan for this fat loss diet, I’ve included a sample for a workout day.
You can find it here at sample meal plan.
Read the sample meal plan well. This should give you a good idea how to structure your diet on weight lifting days.
Be sure to get your copy of the WLC System Manual if you don’t already have a copy.