By: Chris Gates

When it comes to losing fat, the most important thing to focus on is your nutrition.

You can train hard, hit the gym consistently, and stay active throughout the day, but if you’re not eating in a way that supports fat loss, you’ll struggle to see progress.

Because facts are facts:

• There are no “fat-burning workouts.”
• You won’t find a “magic exercise” that helps you lose fat from specific areas of your body.
• And no supplement in the world will do the work for you.

Don’t get me wrong, your workouts matter. They support your overall health and body composition.

But at the end of the day, you need to eat in a calorie deficit in order to lose fat.

(And yes, I’ll explain what that means in a moment.)

In the ultimate guide to nutrition for fat loss, I’ll break down the basics of nutrition so you can get started with a plan that’s easy to follow and understand.

From calories and macronutrients to meal planning and prepping, by the end of this article you’ll have everything you need to start losing fat and building the body you want.

Sound good?

Awesome!

Let’s dive in…

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The Ultimate Guide to Nutrition for Fat Loss: A Calorie Deficit is the Key

The foundation of fat loss is simple: you need to burn more calories than you consume.

When you do that, you get yourself in what’s called a “calorie deficit.” And to put it quite simply…

A calorie deficit is the only way your body can lose fat.

No matter what diet you follow or what foods you eat, unless you’re in a calorie deficit, fat loss won’t happen.

When you ARE in a calorie deficit, your body is forced to use stored energy (from body fat) to make up for the lack of calories from food. This is why creating and maintaining a calorie deficit is the most important variable for fat loss.

And the cool thing is, any diet can work to get you in a calorie deficit.

• If you enjoy the low-carb approach, that’s great! You can reduce carbs to reduce calories.
• Perhaps your preference is higher carbs and lower fats. That works, too! You can reduce dietary fat to get in a calorie deficit.
• Or, maybe your preferences vary on a daily basis. No problem, my friend! A flexible approach works really well.

If you’ve been on a diet in the past and lost fat, it’s because that diet got you in a calorie deficit.

A calorie deficit is the only rule to fat loss.

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How to Create a Calorie Deficit

Knowing you need to be in a calorie deficit is one thing. Making it happen is where the work comes in.

There are a number of ways you can get in a calorie deficit — some involve tracking your diet, others don’t.

Let’s start with the fastest and most efficient way to do it:

1. Download my free calorie calculator, enter a few basic pieces of information about yourself, and the calculator will tell you how many calories to eat to lose fat.
2. Track everything you eat, and hit your calorie goal every day.
3. Monitor your body composition by weighing yourself, taking waist measurements, and snapping progress photos on a consistent basis to examine your progress.

If your weight goes down, and/or your waist measurements decrease, and/or your progress pictures improve… That means you’re in a calorie deficit and you just need to keep doing what you’re doing.

Tracking those details and giving a little bit of extra effort to document the process is always the fastest and most efficient way to make progress. And that’s because it paints a clear picture.

• You’re either making progress.
• Or you’re not.
• And if you’re not, you can easily make tweaks to your routine because you have a ton of data to guide you.

With all that said, I know some folks are against the entire concept of tracking. And if that describes you, you should check out my article on how to know you’re in a calorie deficit without tracking calories to learn about alternative approaches.

The Ultimate Guide to Nutrition for Fat Loss: Macronutrients 101

The next step in the ultimate guide to nutrition for fat loss after understanding calories is macronutrients — or “macros.”

There are four macronutrients that provide energy to the body:

• Protein
• Carbohydrates
• Fats
• Alcohol

Each has a specific role in your diet and can be manipulated to help you lose fat more effectively.

Now that you understand the importance of a calorie deficit, let’s dive into the macronutrients that make up your daily calorie intake and how they affect fat loss.

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Protein

Protein is the most important macronutrient for fat loss, especially if your goal is to lose fat while maintaining muscle mass.

It helps repair and build muscle, and when paired with a strength training routine it will help your body actually lose more weight specifically from body fat.

When it comes to dieting, protein is the most filling macronutrient, which means it keeps you feeling fuller for longer. That can’t be understated when you’re dieting in a calorie deficit.

Having meals that keep you feeling full and satisfied will make the entire process easier and more sustainable.

Protein also has something called a “high thermic effect,” meaning your body burns more calories digesting protein than other macronutrients.

Fast Facts About Protein:

• Calories per gram: 4
• Recommended intake: One gram of protein per centimeter of your height.
• Top Sources: chicken, turkey, beef, fish, eggs, dairy, legumes, and protein powders.

Increasing your protein intake during fat loss will help you stay full and preserve muscle mass, making it easier to stick to a calorie deficit without feeling deprived.

Fats

Fats come after protein in the level of importance in the ultimate guide to nutrition for fat loss.

They’re essential for hormone production, brain health, and absorbing fat-soluble vitamins. And despite popular belief, fat does not actually make you fat.

Fat is a requirement in your diet, and chronically low levels can negatively impact your health and your adherence to a fat loss diet.

With that said, chronically high levels of fats can also complicate your health and fat loss goals. Fats are more calorie-dense than protein and carbs, so you need to be mindful of your intake while in a calorie deficit.

• Calories per gram: 9
• Recommended intake: For men, fats should make up about 20-30% of your total calorie intake. For women, 30-40%.
• Sources: Avocados, olive oil, nuts, seeds, fatty fish, and other unsaturated fats. Focus on healthy fats while limiting processed and trans fats.

While fats are essential, consuming too much can quickly put you over your calorie target since they are higher in calories per gram compared to protein and carbs.

Carbohydrates

Carbohydrates, or “carbs,” are a primary source of energy your body uses for daily activities, such as exercising.

They’re your body’s easiest, and most readily available fuel source, especially for very hard or intense workouts.

Oftentimes, people will dramatically cut out carbs in order to lose fat, which is fine. But it’s not required.

Again, a calorie deficit is all that’s required. So whether you cut carbs or another macronutrient, it doesn’t really matter.

But I’ll say this…

• Many low-carb diets will get you fast results.
• BUT… Many low-carb diets often get you results that are very hard to maintain.

To diet on extremely low carbohydrates means you’l likely have to cut out all of your favorite treats, and radically change your dietary habits.

Behavior change is good, and it’s necessary to make meaningful fat loss progress. But dramatically overhauling your lifestyle is rarely sustainable, so it’s something to be aware of.

When it comes to carbs and fat loss, the key is moderation — not elimination.

• Calories per gram: 4
• Recommended intake: I recommend allocating all of the remaining calories to carbs after you calculate your protein and fat.
• Sources: Whole grains, fruits, vegetables, legumes, and starchy foods like potatoes and rice.

Carbs are not the enemy when it comes to fat loss, but you should prioritize complex, fiber-rich carbs that will keep you satisfied and provide steady energy throughout the day.

Alcohol

Very last on the list is alcohol, and it’s last because of it’s level of importance.

In short, consuming alcohol is going to make your fat loss journey more complicated. I have an entire article on how to drink alcohol and still lose weight, but it’s not the path I’d recommend.

Because alcohol is full of empty calories. Your body can’t utilize alcohol for anything productive with health and fitness.

The more alcohol you drink, the harder it is to stick to a calorie deficit. That’s because drinking calories is always far easier to do than eating calories.

And with alcohol, your decision making tends to get worse the more you have, which leads to increased snacking and poor nutritional choices.

• Calories per gram: 7
• Recommended intake: None.
• Effect on fat loss: Alcohol can impair decision-making, lower inhibitions, and increase hunger, all of which can lead to overeating or making poor food choices.

If you want to lose fat, my professional coaching recommendation is to find ways to limit alcohol consumption as much as possible — if not eliminate it entirely.

If you do drink, be mindful of how many calories you’re adding to your day.

How to Meal Plan for Fat Loss

To make fat loss easier, structure your meals in a way that keeps you full, energized, and within your calorie deficit. Here are some tips for building a fat-loss-friendly meal plan:

1. Prioritize Protein: As mentioned earlier, protein should be a focal point in each meal to help you feel full and maintain muscle mass. Aim to include a source of lean protein at every meal.
2. Fill Up on Fiber-Rich Carbs and Vegetables: Carbs are not the enemy, but choosing fiber-rich options like vegetables, fruits, and whole grains will help keep you full and satisfied with fewer calories. High-fiber foods take longer to digest and will help you manage your hunger levels.
3. Include Healthy Fats in Moderation: Healthy fats are essential, but since they are calorie-dense, you need to measure them carefully. Add moderate amounts of nuts, seeds, avocado, or olive oil to meals, but don’t go overboard.
4. Keep it Simple: Fat loss meals don’t have to be complicated. Stick to simple recipes with whole ingredients, and plan ahead by prepping meals or having easy-to-make options on hand.

Here are a few example meals to get you started…

Example Meals for Fat Loss

Here are some simple, nutritious meals you can use as a template for fat loss:

Breakfast:

• Scrambled eggs with spinach, tomatoes, and a side of whole-grain toast
• Protein shake and a piece of fruit, like an apple or banana.

Lunch:

• Grilled chicken breast, rice, steamed broccoli, cheese and light seasoning.
• Tuna salad with mixed greens and avocado.

Dinner:

• Salmon fillet, roasted sweet potatoes, and sautéed asparagus
• Stir-fried tofu with mixed vegetables and a small portion of brown rice

Snacks:

• Greek yogurt and berries.
• Cottage cheese with cucumber slices and a sprinkle of black pepper

The Ultimate Guide to Nutrition for Fat Loss: I Hope This Helped!

Losing fat comes down to creating a calorie deficit and managing your macronutrient intake in a way that supports your goals.

By understanding how protein, carbs, fats, and alcohol contribute to your daily calories, and by following a flexible meal plan, you can set yourself up for fat loss success.

Remember, consistency is key! Stick to your plan and adjust as needed.

It’s what you do most of the time that leads you in the direction you want to go.

And listen, if this all made sense but you’d still like help in your fat loss journey, I’d love to help! As an online fitness coach, I help take all of the guesswork out of things for my clients so they can just show up, put in the work, and have confidence that the plan is working.

If that sounds good to you, head over to my coaching page to learn more about coaching and apply.

Thanks for reading!

~ Chris