Why Fat Loss Fails (And What Actually Works)

Most people think that they are doing all the right things when it comes to losing body fat. The gut punch comes after all the years of fad diets and gimmick workouts have gotten them nowhere with their physique.

But it’s not just the general population. Many natural bodybuilders and figure competitors also fall under the powerful spell of specific types of dieting.

Some people say the ketogenic diet is the only way to lose fat while some say that the low-fat diet is the only way to eliminate body fat. You even have some people who say that the most effective ways to lose fat are using the carnivore diet or even the vegan diet.

The reality of the situation is this: the fat loss diet you use or choose will not work if you are not in an energy deficit and consuming the correct ratios of macronutrients.

The Trick To Losing Body Fat

Many natural bodybuilders love popular fat loss diets because when they initially start them, they see fast results.

For example, if you are currently overeating and change over to a ketogenic diet, you will definitely lose weight fast during the first week. The average natural bodybuilder then thinks the diet is responsible for their weight loss.

The diet didn’t work because it was keto. It worked because you dropped the carbs, which lowered your caloric intake. The diet itself had no magical powers.

In order to lose body fat and build a lean physique, there are two things that you must do.

1) Lower Your Overall Caloric Intake

If you were on any type of diet, but you were still eating in a caloric/energy surplus then guess what? You will not lose the body fat that you want to.

You have to adhere to the rule of reducing your energy intake or having a higher energy output so that you are in a slight caloric/energy deficit. You do this by eating less and moving more. While being in a caloric/energy deficit is very important, this does not mean you can eat whatever you want to.

The energy deficit is so powerful that you will lose weight even if you were eating like you were starring in the Supersize Me sequel. But if the majority of what you eat is low quality food your body will not look or perform well.

Once the calorie piece is handled, the next variable that determines how you look and not just what you weigh. This is where macronutrients come into the picture.

2) Get Your Macronutrients In Order

Some natural bodybuilders think that the caloric deficit is the end all be all in terms of losing body fat.

They cut calories hard and while they lose weight, they look flabby and sick at the end of the diet. This will always happen when your diet is high in carbs and fat and low in protein.

Macronutrients are broken down into three categories. Carbohydrates, fats, and protein. This is how we identify the foods we eat.

Your macros matter when it comes to retaining muscle mass and improving your performance. Using a hypothetical male natural bodybuilder who is consuming 2000 calories a day to lose body fat, here is how I would set up his diet.

Daily Caloric Consumption: 2000 Calories

Calculate his protein requirement by taking 2000 x .35 = 700 calories
Then take 700 calories and divide it by 4 = 175 grams of protein

Calculate his carbohydrate requirement by taking 2000 x .35 = 700 calories
Then take 700 calories and divide it by 4 = 175 grams of carbohydrates

Calculate his fat requirement by taking 2000 x .30 = 600 calories
Then take 600 calories and divide it by 9= 67 grams of fat

His daily calorie intake would look like this:
Total Calories = 2000 calories
Total Carbohydrates = 175 grams
Total Protein = 175 grams
Total Fats = 67 grams

Notes:

• 1 gram of protein and carbs are equivalent to 4 calories. 1 gram of fat is equivalent to 9 calories.
• Keeping your protein higher is important for muscle retention when you are cutting.
• The formula for determining how many grams of carbs, protein, or fat that you need is: total calories multiplied by the percentage / 4 or 9.

Conclusion

Fat loss doesn’t reward fake hustle talk. It rewards structure and consistency. If you eat whatever you want and as much as you want, you will get exactly what you deserve: a bad body.

If you want to experience training with a purpose and a plan, my 21-Day Fit program is the ideal starting place.

I’ll holla at you next time.
The People’s Trainer & Barber,
Fitman