What to eat to shred fat

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You’ve Been LIED To

I believe wholeheartedly in taking full responsibility for your life. But if you’ve been struggling to lose fat, then it’s probably not your fault. Most fitness programs and diet strategies are designed to be highly marketable, not highly effective. There are legions of dieters who did everything “right” in the past yet failed to reach their fat loss goals.

My mission is to help you get into the best shape of your life. And to accomplish that, I want to smother the lies, crooks, and cheats that permeate the “weight loss” industry.

In fact, I want to destroy the entire premise that the industry is founded upon – the very idea of “weight loss.” I want to abolish the phrase “weight loss” from your vocabulary.

Notice that the title of my formula is not The Vegan “Weight Loss” Formula?

I believe such a title would be misleading. My formula is not about weight loss, though it will teach you how to lose weight. My formula is about fat loss. While it may seem like an insignificant nuance, I assure you that it is not.

Whether you want to lose five pounds or 100 pounds, you don’t just want to just lose weight. You specifically want to lose fat. This is an incredibly important distinction that is often the very reason so many people fail to implement the right fat shredding strategy.

Let’s say you want to lose 20 pounds and I had some magic ability to make this happen. With a snap of my fingers, you immediately lose 20 pounds. However, like all things that sound too good to be true, there’s a catch! And unfortunately, you didn’t read the fine print discussing the terms of my magic ability. Oops! You were just too excited to finally drop those 20 pounds!

It turns out that my magic weight loss finger snap trick only works on muscle. So, while you did achieve your goal of losing 20 pounds, it was ALL muscle!

Of course, this could never happen instantly, but this does happen in real life. Most weight loss programs can help you lose weight if you follow them properly, but they are not optimized for shredding fat. Realistically, no weight loss program will make you lose 100% muscle. But even mild muscle loss will negatively affect how your body looks.

Furthermore, the goal of fat loss is clearer than the goal of weight loss. It’s far more purposeful. And regardless of your exact health and fitness goals, one thing is certain: the clearer and more purposeful your goal, the easier it will be to achieve.

The Vegan Fat Loss Formula

So how do you burn body fat quickly and efficiently while preserving lean vegan muscle? By using the Vegan Fat Loss Formula, which has 3 main parts. We'll discuss the first two parts in this lesson.

To achieve the best vegan fat loss results possible, you must 1) maintain a moderate caloric deficit, 2) consume adequate plant protein, and 3) lift heavy weights.

Let's cover each part of the formula in more detail.

Part 1 of The Vegan Fat Loss Formula: Maintain a Moderate Caloric Deficit

Over one hundred years of metabolic research has proven that energy balance is the basic mechanism that regulates weight gain and loss. Fat loss is simply a science of numbers. Contrary to mainstream advice, it doesn’t really matter what you eat in terms of achieving fat loss. While it is always ideal to eat as healthily as possible, it’s important to understand that eating vegan pizza or dairy-free ice cream won’t derail your fat loss aspirations. Provided your metabolism is healthy and you maintain a caloric deficit, you will ultimately shred fat.

For example, if your body burns 2,500 calories in a 24-hour period and you only eat 2,000 calories, the remaining 500 calories must come from somewhere. Your body cannot magically create this excess energy from nothing. Your body must either burn energy from the food you consume, burn energy from stored glycogen (if available), or burn energy from stored body fat.

This is called a caloric deficit. Over the course of a period of time (usually measured on a daily basis), a caloric deficit is achieved when the sum of calories expended is greater than the sum of calories consumed.

However, it is crucial that you avoid starvation dieting. It is possible to be too aggressive with your caloric deficit, which will slow your metabolism and result in lost muscle mass. While reducing fat, our aim is to avoid reducing muscle mass as much as possible.

Part 2 of The Vegan Fat Loss Formula: Use Macronutrients to Preserve Muscle and Target Body Fat

The primary objective when shredding is to lose fat, but an equally important objective is to maintain lean muscle mass. You don’t want to compromise your hard-earned lean muscle mass in any way during the fat shredding process. Remember, the formula is called The Vegan “Fat Loss” Formula not The Vegan “Weight Loss” Formula.

If you are simply trying to lose weight, then maintaining a caloric deficit is all that matters. If you are trying to improve your body composition, then it is imperative that you shift your focus from calorie intake to macronutrient intake.

Macronutrients, often referred to as “macros,” are required in large quantities by your body to function properly. The three macronutrients are protein, carbohydrates, and dietary fat. Macronutrients make up all the food you eat. In other words, all of the calories that you eat are derived from these three macronutrients. For the purposes of macronutrient balancing, it is important to remember that:

- One gram of protein contains four calories.

- One gram of carbohydrate contains four calories.

- One gram of dietary fat contains nine calories.

All three macros are important to your health and fitness. If you eat too little protein while in a caloric deficit, you’ll risk losing muscle while shredding fat. If you eat too few carbohydrates while in a caloric deficit, your training will suffer, your muscles will not repair as efficiently, and your hormone profile will become catabolic, which means that your body is at a higher risk of breaking down muscle tissue. If you eat too little dietary fat, you can experience a significant drop-off in healthy hormone levels and other undesirable effects.

Protein: The Most Important Macronutrient for Fat Loss

To ensure all your weight loss comes from body fat, a high-protein intake is required to help preserve muscle while following a caloric deficit. A large body of evidence suggests that a low-fat, high-protein diet increases fat loss, preserves lean body mass, and maintains your metabolism. Maintaining your metabolism is especially important to long-term fat shredding success because your metabolism tends to decrease as you shred fat.

Collectively, these studies suggest you should consume 0.9 to 1.4 grams of protein per pound of lean body mass (2.0 to 3.1 grams of protein per kilogram of lean body mass) when following a strict diet and training program. By adhering to a higher protein intake, we can shred fat without losing lean muscle. This is imperative for improving your body composition.

Your exact protein target depends on the intensity, duration, and frequency of your training program. Here are my general guidelines for target protein intake:

Beyond preserving lean muscle, high-protein diets have also been proven to diminish hunger levels while dieting, which can make the process of shredding fat much easier.

Lesson Review

There are three main principles that we covered in this lesson that are absolutely crucial to understand and implement to achieve vegan fat loss success:

Principle 1: You must eat fewer calories than you burn every day to lose fat.

Principle 2: To target body fat and preserve lean muscle (which will allow you to avoid the dreaded "skinny fat" look), you need to focus on macros.

Principle 3: The most important macronutrient to burn body fat and preserve lean muscle is protein.

Now it's time to figure out how many calories and grams of protein, carbs, and dietary fat you should eat every day to achieve your fat loss goals!

Please head back to Facebook Messenger and I'll help you calculate your macros!