The Flat Belly Diet is a popular weight loss plan that combines research-backed flat-belly foods like peanuts, avocado, artichokes, and chickpeas with 2020’s best diet, the bestselling Flat Belly Diet. It recommends incorporating protein at all meals, eating plenty of whole foods, and eliminating highly processed items to help lose weight. However, the diet also advises avoiding legumes and starchy vegetables, which are important sources of nutrients for many vegetarians.
A vegetarian diet for fat loss can include plant-based proteins, fiber, and healthy fats. To achieve a trimmer midsection, it is essential to eat enough protein while curbing portion sizes. Fiber-rich, gut-friendly foods like legumes, avocados, potatoes, and berries can help reduce visceral fat. Vegetables (except starchy corn and peas), fruits (except bananas and raisins), oatmeal, and barley are the best bets.
To achieve a healthy weight loss, it is recommended to do more core exercises, shoot for a diet with 0.6g of protein per kilo of body weight, and try to eat more than you currently are. The plan suggests substitutions that work for both vegetarians and vegans, and the best bets for vegetarians include vinegar, more lentils and fuller lentils, peppermint tea, and a vegan meal plan. By following the Flat Belly Diet, individuals can lose belly fat while meeting their nutrition and health goals.
📹 How To Eat To Lose Belly Fat (3 STAGES!)
Belly fat is really easy to gain but seems almost impossible to lose. You’re probably aware your diet is the key when it comes to …
Do vegetarians have a balanced diet?
Vegetarians typically consume sufficient protein and calcium from dairy products; however, inadequate dietary planning can result in the deficiency of essential nutrients, including iron and vitamin B12. It is of the utmost importance for pregnant and breastfeeding vegetarians to ensure that they obtain an adequate intake of vitamins and minerals to ensure the optimal health of their child. It is of the utmost importance to plan their diets in a meticulous manner to guarantee optimal child development.
Is flat tummy vegan?
Flat Tummy Protein Superfruits is a vegetarian and vegan-friendly protein option that contains 21 grams of pea and brown rice protein per serving. The product is designed to satisfy even the most discerning palates and will be available for purchase at Target stores during the Target Circle TM week, which runs from October 6th to October 12th. During this period, customers will have the opportunity to view a selection of discounted items.
Is it harder to lose weight as a vegetarian?
A vegetarian diet, rich in fiber and lower in calories and saturated fat, can reduce the risk of diseases like heart disease, diabetes, and cancer. However, it can also make weight loss difficult due to its high carbohydrate content. Registered dietitian Julia Zumpano, RD, suggests that while a vegetarian diet can be heart-healthy, it requires effort and a commitment to maintain a healthy lifestyle.
Will I lose weight if I stop eating meat?
A plant-based diet, rich in fruits, vegetables, grains, beans, peas, lentils, and nuts, is beneficial for health. Vegetarians, who don’t eat meat, consume fewer calories, less fat, and weigh less, with a lower risk of heart disease. Red meat consumption increases the risk of heart disease, stroke, and diabetes, while processed meats also increase these risks. Diets low in nuts, seeds, seafood, fruits, and vegetables can also increase health risks. However, even reducing red and processed meat consumption can positively impact health.
Are eggs ok on a DASH diet?
The Dietary Approaches to Stop Hypertension (DASH) diet is a low-salt, high-protein, low-carbohydrate, low-salt diet that focuses on foods high in calcium, potassium, magnesium, and fiber. It is effective in lowering blood pressure and is not limited to traditional low-salt foods. Moderate portions of fat-free dairy products, whole grains, lean meats, poultry, beans, soy foods, legumes, and eggs are recommended.
How to lose 10 kgs in 15 days veg diet?
The breakfast menu includes a selection of natural ingredients, including water, freshly-squeezed lemon juice, black bear powder, cinnamon powder, and a banana.
How to lose 5kg in a week vegetarian?
This blog provides a 7-day diet plan for weight loss, aiming to achieve a 5 kg weight loss in just one week. The plan includes breakfast with an apple, mid-morning with papaya, lunch with watermelon or muskmelon, afternoon snack with a sweet lime or orange, and evening with coconut water. The diet aims to reduce belly fat, support cardiovascular health, maintain energy, regulate blood sugar levels, enhance psychological wellness, improve sleep quality, and promote digestive health.
The plan requires discipline and dedication, but it is not impossible. The health benefits of the diet include efficient weight control, support for cardiovascular health, consistent energy maintenance, regulated blood sugar levels, enhanced psychological wellness, better sleep quality, and promotion of digestive health.
Is meat good for flat tummy?
The consumption of foods rich in protein, such as fish, lean meat, and beans, has been demonstrated to contribute to a reduction in abdominal fat. The stress response activates the adrenal glands to secrete cortisol, which stimulates appetite and contributes to the accumulation of abdominal fat, thereby potentially promoting the development of visceral adipose tissue.
Can a vegetarian do the DASH diet?
Vegetarian diets can help reduce blood pressure by incorporating legumes into the DASH diet. These diets are rich in potassium, magnesium, and calcium, as well as fiber and unsaturated fats. However, it is crucial to maintain a balanced, varied diet for good nutrition, as large amounts of these minerals can cause serious health issues. It is recommended to consult a doctor before taking large amounts of supplements.
What food not to eat for a flat belly?
Limiting sugary beverages, baked foods, fried foods, processed fast food, crackers, chips, refined breads, pastas, white rice, and processed energy and granola bars is crucial for weight loss. These foods are high in added sugars but low in other nutrients. Establishing a healthy, sustainable calorie deficit while maintaining adequate nutritional intake is essential. Limiting the intake of high-calorie, low-nutrient foods can help reduce calorie intake while maintaining a healthy, balanced diet. Common foods to limit include sodas, sports drinks, and fruit juices, which are high in added sugars but low in other nutrients.
How to lose belly fat as a vegetarian?
Vegetarian diets can promote weight loss by filling half of your plate with non-starchy vegetables, incorporating protein at every meal and snack, opting for complex carbs, limiting high-calorie foods, eating mostly whole foods, and limiting highly processed foods. Vegetarianism has gained popularity due to its lower risk of chronic diseases and potential weight loss benefits. However, a vegetarian diet may be challenging to lose weight if you consume too many refined carbs or highly processed foods.
📹 How to Lose Belly Fat as a Vegan – Dr. Berg
Dr. Berg demonstrates the best way for a vegan to get into fat-burning correctly. This is based on the insulin index, which involves …
What’s your goal body fat %? Comment below! Hope this helps and provides you with some realistic expectations as to what to expect throughout each stage. Also, for females perusal, the exact same tips apply but whenever I mention a body fat %, add ~10% to that to get the female equivalent! Hope this helps! Let me know what other topics you’d like to see in the future! Cheers!
I love this article. The honesty from Jeremy is rare to come by. I know for myself personally I’ve given up around 13% body fat and let myself go higher bc I couldn’t get down to the 10-11%. It wasn’t worth it for me to sacrifice more. However, rewatching this article I think I can be content back around 13% again. I’m going to try starting today
Interesting, I started at 25% 7 months ago, and at my last checkup I was 17%. I have been exactly following the advice you give for stage 1 (tracking total kcals + protein) so it’s good to see this. Personal goal is to find my lowest BMI I can stay at comfortably, which I’m hoping is around 10-12% bodyfat.
I began my journey December 1st of 2022. I started at 226lbs and am currently at 207.9lbs in 26 days. I’ve referred to this article every step of the way to help me maintain my commitment to health. The comment section gives me the motivation to keep going. I am half way to my goal of 190lbs, and am excited to see his I can dip into the 10% body fat range. Thank you so much for your articles.
EDIT: Thank you all so much for the positivity and support! Im still going strong maintaining my new body weight, but yet to progress more. Please consider checking out my humble little YouTube, I need people like you in my community:) I Started at 41.6 percent body fat at 265 pounds November of 2021. A year later I’m now at 163.5 pounds and 17.2 percent body fat. Lost 100 lbs and 25% body fat. I Just changed my eating habits, avoiding sugar and carbs, stick to lean meat for protien, count those calories and keep active. This man is 100% right on that so I’m going to listen to the recommended diet on how to get down to 15-10% body fat. I’d been morbidly obese my whole life, never even looked at nutrition or anything of that sort, If I can do it anyone can just believe in yourself and make the adjustments. Thank you for the tips, I’m in the best shape of my life right now and I want to keep going with my health goals, the sky is the limit!
I will say this article was the easiest fitness article diet wise I have listened to EVER. You even gave options when it comes to protein and made me realize how easy it can be to consume that level of protein. The diversity in the foods as well. Like if you don’t have one option of protein you were able to pick another option. You also putting the macros was so helpful so I am able to do the math and make meals for the days forward. Such a good article.
This article outlines very specific quantification of fat percentages and distinctive stages of goal attainment. Dietary recommendations and actual pictures of the various stages of belly fat loss makes this one of the best top tier motivational presentations for the dietary side of getting into healthy shape. Great job Jeremy.
Thanks man! I like your approach. I appreciate you getting right to the point. I’m 53 yrs old 5’9 and fluctuate between 180 and 190 lbs. I’m in the 20-25% body fat. I drive a truck for a railroad to make my living, and live on the road 9 days at a time. In my 30s to mid 40s I maintained 14 to 12% body fat. I’ve begun brisk walking 2.5 – 3 miles a day and sporadic lifting. I’m going to apply what you’ve taught here about diet and pay closer attention to protein intake.
🎯 Key Takeaways for quick navigation: 00:00 🍽️ To lose belly fat effectively, focus on creating an energy deficit by consuming fewer calories than your body burns each day. 01:13 🥦 Stage one of fat loss involves focusing on calories and protein intake to kick-start the fat loss process and prevent muscle loss. 03:43 💪 Eating sufficient protein helps preserve muscle mass during weight loss, aim for around 1 gram per centimeter of height for heavier individuals. 05:45 📉 In stage two, precision in calorie tracking becomes crucial as your metabolism slows down. Adjusting carb and fat intake can help maintain fat loss momentum. 07:37 🏋️ Stage three requires increased discipline and sacrifice, focusing on high-volume foods to manage hunger levels and making wise choices during social events. 08:32 💡 Consider sustainability when aiming for body fat percentages below 12-15%, as extreme leanness may not be maintainable for everyone. Made with HARPA AI
Hey Jeremy, thank you for another very helpful article. I’m 64 years old, and after a lot of discipline in counting calories and lifting weights based on two measurements a week apart on my gyms InBody machine I’m 12.8% to 13.4% body fat but I still can’t see my abs very well and I have slight but visible love handles. My goal is to get completely rid of my love handles and see my abs. So I guess I’m in phase 3.
Argomento interessante! Perdere grasso addominale può essere una sfida per molte persone, quindi imparare diverse fasi e strategie per un’alimentazione sana può essere utile. Come qualcuno che ha lottato con la gestione del peso, ho trovato il programma Metodo FESPA un vero e proprio gioco cambia. Combina esercizio personalizzato e una dieta equilibrata per aiutare a raggiungere il peso ideale e migliorare la salute generale. Nonostante le preoccupazioni per il costo o i risultati personali, è un investimento prezioso per la salute e la felicità. Metodo FESPA non solo mi ha aiutato a raggiungere gli obiettivi di perdita di peso, ma ha anche migliorato la forma fisica e la salute in generale. Incoraggio gli altri a trovare un approccio personalizzato che funzioni per loro.
I’m currently at 16% according to my bello2. I was at 29% last summer. Been using keto/intermittent fasting to get here but I’m ready for stage 2. I’ll let know. I’m planning on touching single digit one time as a bucket list challenge. I’m 45 and never been this lean. Thanks for your website I really appreciate it.
I want to get to 12 percent…but in addition to the diet changes I have made, I am doing cardio every day and fasting longer (I stop eating earlier then I used to so I have at least 12 hours before eating again the next day). How more likely can I get to 12 percent by doing those things, including weight lifting in addition to the diet tweaks?
Just cut out the carbs (rice, noodles, bread, etc), sugar (ice cream, sodas, etc), all junk foods (fast food, chips, frozen dinners, etc) from your diet atleast 5-6 days a week, mix in some intermittent fasting, drink lots of water and mix in some squeezed lime into your water from time to time and forget counting calories. I eat as much as I want and I notice everytime I do this, I get less hungry and eat less anyways. Why, cause meats, fish, oatmeal, eggs, veggies, etc not only is a healthier choice but it doesnt make you over eat like pastas, noodles, burgers, pizzas, Chinese foods, sweets, junk food, etc. I start seeing the fat disappear on my body within 1 week of doing this. Just keep it up and watch most of it go away.
I was 250 pounds around 18-20 months ago. I’m now 155-158. All of that weight just by walking I’m 27 and about 6 feet tall. My belly got smaller but not drastically. It’s weird losing almost 100 pounds but looking like you lost 50. I’v had so much trouble losing belly fat that I gave up. I’m trying to tackle it again. I’m not looking to get abs or anything. It’d be nice to fit into a large shirt as opposed to an XL shirt.
This is a great article. I started focusing on my calorie intake and tracking about a month ago. I’m was at 192 lbs at probably between 20-25% body fat. Trying to get down to the 12-15% range. I’m currently at 181 lbs and have been stuck here for a week or so now but will continue. May try to drop my calorie count a bit more and see if that will assist and probably lift more too.
Hey Jeremy Just wanted to say I’ve been perusal your articles for about a month now and find there’s a lot of positive reinforcement in perusal them as I head down the path of better health & better life. The information provided in your articles have helped me lose 10lbs in the last month as I gradually adjust my diet and begin exercising more often. Your articles are very helpful and your positive attitude and selfless dedication towards helping others is admirable and has my respect. Sending my thanks and wishes for your continued success down your own life path
This is the best article I have watched on how to loose body fat. You got straight to the point and communicated the information in such a simple but effective way making it easy to understand. I usually feel hopeless after perusal articles on this topic, however this article was so helpful that I now feel motivated and will be subscribing to your website. Thank you for this.
Thank you! I actually am no bloody professional but I did realize this by the way my body was reacting. Went from 112 kilograms in January 2022 to 90 kgs in August 2022. But was finding it difficult to get lower. Instead, I started fluctuating between 90-95 kgs for a while. Back and forth in 2 months. Now I have managed to adjust it with my physical activities/tennis/exercise by increasing intensity and eating as healthy (and if not healthy, as less as possible). Working slowly but surely. Thanks for this for a better understanding 🥰
This is a great article and pretty accurate. Feeling hungry may not be an issue for some people (I like the feeling), so focus on the calorie deficift and ensuring enough protein and strength training. He is right on regarding hitting a plateau in stage 2. For some people, even with good muscle tone and only about 12% body fat, they won’t have really well defined abdominal muscles showing through. I don’t. Around 12% body fat is quite lean and a massive accomplishment, especially if you are over 40 years old. So is it really worth the extreme effort of stage 3? For me, the answer is no. I don’t have visible “six pack” abs, but i have good overall muscle and my stomach is flat at age 57. Most people at my ags are quite overweight or very out of shape, so take pride in hitting stage 2. If your cardio is good and you can maintain 12-14% body fat, with muscle tone if not big, noticeable muscles, that is more than okay. It is amazing. And you are healthy. Really, is getting rid of another 2-4% body fat af that point worth it? You’ll be doing it only for aesthetic reasons; it won’t improve your health or lifespan.
this is such a lifesaver, I’ve been racking my brains as to why I’ve not lost weight and although I have cut my calories I can’t say I’ve seen much difference. Then I see this and realise majority of my intake is carbs 🤦♀️ Hopefully eating more like this will make me happier as well because I’ve been borderline miserable eating how I have so far and staying away from fruit because I was scared it had too much sugar in it. I’ll definitely give this a go.
7:00 This is very interesting advice. I’m in a low carb diet for two months now and am mid journey to my target body weight. My plan was already to change from low carb to a mediterranean style diet, which includes more carbs and seems easier to mantain in the long term. While I feel great with a low carb diet for most of my day sometimes I do feel I have less energy for working out. Some light activities like biking and walking are easy to do, but even calisthenics tire me quite easily. I’m sure some carbs will be of great help for me to keep and develop muscle mass. Also, I’ve seen your article about food substitutions for more volume/satiety and less calories, and it’s great for a low carb diet.
24% body fat female, i’m recovering from restrictive ed so my metabolism is quite devasted, i started strenght training a week ago, i wanna up my metabolism, i’m really trying to eat more and i eating high volume foods for every meal, unprocessed and as much proteins as i can (which is actually not much, 80gr at day maybe), i’m also quite active normally, but i eat 1500 MAX, usually less than 1000. i don’t know what to do. 60,8kg x 170cm, it’s stuck since november
Love how you explain it! I recently went on a diet plan with so called “universal diet guides” that are meant to be sustainableThe way he calmly speaks and explains everything motivates me more into this plan, cause it does not trigger anxiety into losing weight.. makes me feel like this is easy to do.. thank you!
Thanks Jeremy! As someone constantly on the move, I always struggle with counting calories. is there any way or what’s the best way to keep track of calories in a meal and therefore apply the recommendations you gave in this article? in fact and if you need new ideas on content, i’d love to see article that explains how to count calories 😉
I’m 268 pounds. 37.3% body fat, obese, but always told “Oh, you don’t look it!” Trying to learn how to eat right, even if its a list of foods, do’s and don’ts to keep on the fridge. Each article I read contradicts the next in terms of what to do. :/ I just found this article, and writing down notes as I go. Trying to get to 200 pounds, and trying to not feel like pure crap anymore.
Post-menopausal woman here. I’ve been weight-training pretty heavy almost all my adult life. Currently, I train 4 times a week, walk a lot, do LISS cardio on my assault bike 3-4 hours a week and use my walking desk at least an hour a day. My macros are on point. I have been tracking since 2013. BUT there is no way I can get to 15% body fat nor do I want to. (Hey, I have a shape!) How do I get rid of that old lady waistline?
Ngl I’m fat as shit it says I need to eat 2k calories but I’m gunna aim for 1.5k I’m starting the gym and eating healthier my plan is meal prep 100g broccoli or spinach 100g chicken breast and 1 cup of white (basmati) rice for dinner the same thing but with beef instead for breakfast a protein bar and water I think that is okay anyone got tips on workout or anything I’m doing wrong I weigh 15 stone (200lbs) and I’m 5″5
I am obese. I am 5’1, female, and 266lbs (I was 275 last week so I am trying but I still have a LONG way to go). Anyway, I have a question. It may get answered later in the article and, if it does, I am so sorry. I just want to be sure I don’t forget to ask. I’m pretty stationary. I have started lifting weights whike perusal YouTube and moving around more but it is still way less than any human should. If I focus hard on the exercise, I get demotivated. I know it isnt tge best or most efficient method, but I am largely focusing on calorie deficit. I know I can stick to that because my biggest weight gain factor has been starvation mode (I typically take in less than 800 calories a day…..but then randomly on occasions I probably hit 6000 calories in a day….so between starvation mode and binge eating, I am now round 😂). According to your math equation, I should do 2926 calories a day…..but what if I do less? Like, a good chunk less. I have been averaging about 1300 a day, sometimes up to 1500. Above that starvation line but still a deficit. I worry if I try to push harder, I’ll end up grazing and thats when bad choices get made (cookies rather than strawberries, mac and cheese rather than an egg, etc). Is that too deficit or it should be just fine? I want to reiterate that I burn very few calories outside the normal body cycles doing their natural burns.
Thank you so much, man. I’m 5’9, around 165. I don’t know how accurate this is, but just based on an online calculator I’m at 23% body fat – want to get down to 15%. Want to get rid of this gut and finally have the motivation to do it, and came across your website. I really appreciate how you are realistic and put these into layman terms. I’ve watched many articles over the years where they don’t take the time to break down these topics and come across arrogant and as if people are going to eat bland food for months on end. THANK YOU! I’ll return back to this comment in a couple months.
In 2 months i went from 188 cm height and 94 kg to 88 kg and from 22% body fat to 17%…happy and proud of my progress and how much i changed my diet, but still loving the taste of the food i am eating with slight adjustments…i would like to get around 12% and lose couple of more kgs of fat, but it’s been good so far…wish me luck
I’m at the higher spectrum of BMI but slowly trying to work my way to a normal BMI for my height. It’s been a bit difficult because I’m dealing with health & mobility issues but I’m not going to let that stop me this year is my time to do the hard work on regaining control of my diet and changing my mindset positive affirmations. Thank you for this article I don’t think I’m eating enough protein so this is what I’m going to work on. ❤
I’m trying to lose a bit of belly fat whilst also gaining muscle, I’m unsure how to do both as I feel im constantly at a calorie deficit, I go to the gym 5-6 times a week and I typically walk a good 8-10+ miles per day for work so I doubt I’m ever hitting enough calories needed compared to how much I’m burning off, although I have noticed I’m gaining some muscle as of late I just can’t seem to shake the belly fat, I’m not a big guy so it’s probably skinny fat as it’s only around the stomach area that it seems to gain. My plan is to change to a much less fatty diet but with that I feel it’ll be even less calories each day so will that hinder my muscle growth?
Hi Jeremy, love your website. You have given me alot of great information I’ve used to lose alot of weight. 3 years ago I was 195lbs and 5’7″. I lost 50lbs and today iam at 145lbs. My goal weight moved as I lost weight, at first I thought 165 would be great. Then I blasted through that and wasn’t happy with the result so I moved it to 150. Took about 6 months but I got to that then pushed to 145 and I’ve been there for about a year. Now that I’ve built more muscle and leaned abit more iam looking to drop more. I am 31″ waste so using calculators i think iam around 14% bodyfat. I want to get to 12% and it’s proving to be harder than loosing the first 50lbs.
You’ll lose belly fat via dieting. The only problem is that it’s one of the last things to completely disappear from your body. Patience and diligence are the most important aspects of a diet. And the major reason why many people get stuck in a stage is because they sub-consciously start being more lenient with their diet. They’re happy at their progression and stop being as restrictive, whether they realize it or not.
I’ve been following your articles for a long time.. I’m still currently on Level 1 but from a year and a half.. I’ve went from 38% body fat to 24% body fat.. and have lost an over 30kgs cause of it.. hopefully I can continue more and start to make more adjustments on my diet.. I’ll update everyone at the end of the year!
I eat 1300-1500 calories per day, why my stomach still still fat and my stomach is not tight, i am 162cm and I weight now 147.7 lbs i have lost 10kg… How i can get my stomach smaller and tighter, my food is mostly roce, potatos and meat and salad. I work 6 times a week at the gym around 40 min, so that my body and mushles are tired after the workout.
The real factor is genetics Even when I was homeless and wasn’t eating for days at a time for months and weighed the lowest I’ve ever weighed. I still didn’t have a full 6 pack, because my dad holds fat in the same areas I do. It’s genetics. Diet and exercise can get you places but it’s comes down to where you hold fat.
I’m a female and had gained about 60lbs during covid. I started at 260lb in 2022 and first worked on fixing my diet and getting with God in His word, which helps with learning discipline. I lost 20lbs in about 2 months from doing that. I then decided to join a gym . At this point I was about 240lb. I was not tracking calories and tried a bunch of fads that weren’t sustainable which left me at only 15lbs lost from November 2022 to May 2023. Then I found your website and I loved the scientific approach to losing weight. I decided that I would follow a 90 day plan of tracking calories, weigh myself on a scale that tracks body fat and muscle everyday, and I used your articles to target a specific muscle group each day of the week. After the first month, I was down to 218lb. By month 2 I was seeing results and was even more motivated. I ended month 2 at 212lb. Unfortunately, I had car trouble in the middle of month 3 and that lasted about 2 months. I wasn’t really able to make it to the gym but was able to maintain my diet and do minor exercise. Around November I weighed in at 200lb. I ended up getting too comfortable and stopped tracking my calories and when I finally got my car back, I struggled to find motivation to go to the gym again. In January, I slowly started on my routine again. Fortunately I wasn’t too far gone. I had gained 15lbs but after a month of consistency I’m back where I left off. My body fat is around 40% and I’m 200lb. I go to the gym 5-6 days a week, twice on Tuesday and Thursday.
Hi, i am 14 years old and my weight are 40kg and i am a little under weight. But i have some body fat on my belly and i really wanna get it of but i am scared to lose weight because if i lose weight it can be dangerus for me because i am 165 cm tall. And i wonder what shall i do to not lose so much weight but get rid of my belly fat?
No mention of insulin resistance. At stage 2, if you lower fat intake, and increase carbs, the lack of fat will mean that your insulin resistance will go up, as fat doesn’t spike insulin. It may not be an issue for those who don’t have this issue but typically those who are over weight, do have it. Might be worth reviewing this, as what might work for some, won’t work for others.
well I’ve always struggled with my weight, people always tell me its okay and doesnt matter and dont need to lose the weight for others, but as a gay man i struggle with dating i used to be 300 lbs im now around 200, its a slooow process for me ive been at it for like 2 years, there are months when i really cant do it and feel tired of it and mentally weak but i always try not to gain anything back and it usually works id like to reach around 170 lbs, and as low% of fat as possible (and healthy ofc) i work out some but i genuenly hate it so much, i bought dumbells so its more bareable to do at home and i do feel and see my muscles growing anyway i just wana say pls dont give up guys, all its really about is calorie deficit, eath chicken fish vegetables and the fruits he shows here and you can fill ur tummy with delicious food and still lose lots of weight ^^ im right there with you struggling every day but its worth it for your body, health, confidence, or dating life stay strong pls!
i already have my dream body i look almost exactly like alex eubank but i feel like for alot of people the problem for them with weight loss and dieting is the money high protein daily is gonna cost quite a bit ive never had that problem cuz as a college student with a ton of grants and living at home im able to afford these foods but theres people that cant ive always wondered how people that cant afford high protein and healthier foods lose weight and gain muscle
Something went wrong 😂😂 it told me to eat 3003 calories, surely not 😂…I’m way in over my head in this whole thing I swear. I actually took a screenshot of the food list you recommended and I have some of it but I’ll buy the rest tomorrow as this time I need to see results as I’m sick and tired of being sick and tired.
Hi andi, I’m Harika, healthy ga me lifestyle change cheskovali ani undha..😀 & Medicine free life lead cheyali anukuntea and BP, Headache, weight gain/lose, cholesterol, Hair, Skin, gastrouble, thyroid, Sugar diabetes, pcod/pcos, kid’s Health, hormonal imbalance, constipation, belly fat lose vanti problems emaina untea, and cravings control, manchi diet Healthy food, tesukovadam dwara better chesukovachu. Ma community lo chala mandhi better results teskuna vallu unnaru. meeru kuda healthy ga me problems better cheskovali anukuntea e profile lo unna number ki message cheyandi meeku help avuthundhii 👍🏻
I did what you said in the article and I lost 14 pounds in 5 weeks and then was stuck at 250 pounds for 10 days without and fat loss and I’m only eating chicken and salmon for protein and veggies, fruit and other healthy food alternatives and 0 sugar and low carbs, but I’m not gonna let that stop me. I’m gonna keep eating healthy and working towards my goal to be fit and lose weight.
I started working out a few weeks ago and right now I am at 22.4% body fat. I want to get that down to around 15%. Thank you for the advice! I really need to change my diet up. It was already low(ish) carbs, no sweets, no softdrinks, but too much bread based. I need to cut that out. More veggies and more protein.
I’m only aiming to get down to ~15% so good to know I can stick with the stage 1 which I’m already doing. Maybe once I’m there I’ll feel differently, but based on what I see online that’s the physique I think looks best anyways. I’ll also have some muscle to build. I’m currently at ~23%, planning to cut down t0 15-18% and then maybe lean bulk and cut down again. I used to be at 35% probably.
I’m 19.2% body fat now and need to reach 14% body fat. I have been on diet for almost a week and my weight keeps fluctuating. I started at 62.2 kg and now I am 62.1 kg. I don’t know if I should measure the meals on a weight caliper before eating for accuracy. I am a little confused. Maybe I should increase the quantity of fruits and veggies and reduce quinoa or oats
I’m 5’7-5’8 tall. I weight between 125-130. I go back and fourth. I want to makes sure to keep muscle and burn fat only. Not sure what my body fat is rn. How would I find out my body fat %? My goal is to be under 10 around five %. I’m 34 but very active. Any help would be greatly appreciated! Thanks have a good one 👍🏼
I’m definitely around 25% body fat and my problem is despite being a very tall and big dude, all the gyms in my area are a certain age and above. I’m going to try to follow the first one as well as getting as much exercise as I can in without the gym until I am at that age. Let’s hope I can get to 15%!!!
Jeremy, how come that despite the fact that I’m tracking my food using MyFitnessPall (consuming in average 2000 kcal (I’ve started from 109 kg 32% fat) and also went to gym for more than 3 months already (average of 10 trainings per month ~ 1h30m weight training + 15-20m cardio, each time) I just managed to reach 107 kg 31% fat. What is wrong in this routine? I mean, on the apple watch I use to track activity it shows me 700-1000kcal burned per session There is a deficit for sure, taking in consideration that I need probably 2600kcal for maintain my weight. I am a male, 30 yo, 180cm 107kg currently 30,5% fat (Tanita scale)
I am 52 kg/162 cm. So I am happy with my weight. But according to my scale, I have 26% body fat that makes me masked obese apparently. So I’ll try to decrease it to 15% by adding more protein in my diet and cutting sugar a little bit. Also I use a lot of olive oil. Maybe cutting that a little bit as well. But I really hate the idea of perusal what you eat and stressing about not eating enough/eating too much of something.
o 🎯 Key Takeaways for quick navigation: 00:00 🍽️ Belly fat loss is heavily influenced by diet. Understanding how to structure your eating habits is crucial for success. 01:13 🥦 Stage One focuses on creating an energy deficit through calorie control and adequate protein intake to kick-start fat loss effectively. 03:02 🍓 Opt for low calorie density foods like fruits and vegetables to feel full while consuming fewer calories, aiding in fat loss. 03:56 🍗 Increasing protein intake during fat loss helps preserve muscle mass, promoting higher fat loss and better body composition. 05:45 🍞 Stage Two involves fine-tuning your approach with precise calorie tracking and adjusting macronutrients to continue fat loss from 15% to 12% body fat. 07:37 🍴 Stage Three demands increased discipline and meal volume awareness to manage hunger while maintaining a calorie deficit for reaching lower body fat levels. 08:32 🏋️ Consider the practicality and sustainability of aiming for body fat levels below 12-15%, balancing aesthetics with overall health and energy levels. Made with HARPA AI
The calorie deficit works for me… With Exercise Everyday eat highly Protein Food and lot of vegetable and Fruits I am able to Lose 4 kg weigh in 1.5 month with good muscle growth as well Only one important Thing is How much calories you take inside per day and choose food accordingly.. In my case I tried to get 1700 Kcal+- 100 everyday Beat luck
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Goal was actually 15%, but after your pep talk… Yeah I’m still going for 15% I’m currently at 47.5% Body Fat (295 lbs) and currently losing weight with dieting. Mainly perusal my calories and eating high protein foods while working an active job. Not really looking for any definition or muscle, I just don’t want to be a blob anymore.
Im 5’7 and 130lbs 20% body fat i workout about 4days aweek always moving but have a desk job. Its so hard to lose the rest of my body fat i guess ive hit a plateau. Im a woman and hv had 2 kids and im 37 yrs old. My diet is healthy sometimes i eat sweet stuff. I would love feed back help cause i dnt hv anyone to help me or give me good advice thku🙂🙂
So.. If i want to LOOSE weight (belly fat), i have to eat 2100kcal per day (191×11) and i have to eat 178g of protein per day.. 1st question: Do i eat 2100kcal, or should i eat less than 2100 to loose weight (i know it sounds stupid, but normally i was advised 2100kcal to maintain weight)? 2nd question: Is it meant 2100kcal + 178g protein, which comes alot more calories, or when adding proteins to the meal, i calculate its calories to sum 2100kcal per day?
I’m 32yo 5’11” male. I’ve been drinking beer for 14 years. Started at 6/day everyday, at some point it was 20/day and just recently I was at 10/day. If I use the equation in this article I would need 2700 calories a day. The beer I drink alone (dry strong beer) is 2000 calories!!! That’s fuckin insane. 2 weeks ago I cut it to 4-5 beers only 2 days/week. I lost 12lbs from that alone, no training. I eat very good, always have. Beer is insanely bad, I’ve always known but quitting it after 14 years is harder than most hard drugs.
Real life situation do not entirely agree with the whole grain foods. People don’t know about the culture and history of China, where different parts of China eat very different food, and therefore different body size. China staple food is generally white rice not brown rice, not whole grains, not oats. Some parts of China is white bread and dumplings. And the old days lacking food to eat, basically hardly any. In Guangzhou at the time mostly rice and vegetables, difficult to buy meat. Fruits are sugar cane and lychee. Basically mostly carbohydrates and sugar, more carbo than protein. But Guangzhou people are lean. The common breakfast is donuts ! because is low cost. Definitely more exercise on the bicycle everyday. Is not because you eat low Calorie density is going to burn fat. Today China food is from all over the world, and people eat too much.
I was disappointed in the description because it talked about calories instead of carbohydrates. Protein has calories! I am diabetic and have followed a ratio regimen of 3 fat – 7 protein and 9 carbs per meal very successfully (Barry Sears). Once I learned about dieting, I have never looked at calories since. Jeremy please revise. I’ve been looking at 30g of protein per meal. I am 75, and my diabetes has almost stopped. Still I’m trying to regain muscle now and would like to keep my belly trim. I am eating a lot 🙂 NOTE if you are over 60, remember sarcopenia. You NEED to keep your muscle up. And don’t forget the cardio each workout 🙂 Wish you well…
Make a article on how can we gain fat on hips & wider hips but thin waist & get obliques & also gain weight upto 5 kg diet & workout for students please 🥺 I’m 5.6.5 height 168cm 66 inch weight 59-60 wanna gain 5 kg & wanna lose belly fat also wanna gain wider hip I have not much fats but I’m fit just little Just a little bit fats nowadays by eating fastfood hehe😢
I’m a picky eater and my diet I got hell making from my stepbrother who is fit and has abs he helped me make this Diet Eggs preferably egg whites for less calories. Chicken or tune for good protein. Jello as a snack so I don’t eat candy or junk. Trail Mix as another snack Fruit such as Strawberries,Apples, and Bananas. Water only to drink No Juice No Soda That’s all I got right now trying to figure out what else to add
I’m a picky eater and my diet I got hell making from my stepbrother who is fit and has abs he helped me make this. Diet Eggs preferably egg whites for less calories. Chicken or tune for good protein. Jello as a snack so I don’t eat candy or junk. Trail Mix as another snack Fruit such as Strawberries,Apples, and Bananas. Water only to drink No Juice No Soda That’s all I got right now trying to figure out what else to add
I eat less than 300 cal a day. Most days a lot less. The majority of the calorie intake is vegan protein shakes. I was doing well at first but I kept plateauing and had to keep reducing calories to kick start again. Now I’m at 175 pounds (I’m only 5’3″) and already not really eating anymore so I can’t reduce anymore. I don’t understand why I’ve stopped losing weight. I don’t understand. My calculations are accurate
This is great information With the bs food I’ve been eating… the last 7 years, I’m lucky that I haven’t gotten fatter. 🥴🤯 probably cause I worked out just so I can eat 🤦🏻♀️ not a good idea. But I’m getting older and my body isn’t the same and I think I “had my fun” with food. Time to reverse this before it’s too late. Thanks for the motivation
What stage are you currently in? I’m a 27 yo female who weighs 315 at 5’3 so I believe I would consider myself at stage 0 based on the info provided I should be intaking 3465 calories a day to maintain. I will begin by going down by 500 calories which will leave me at 2965 . I am 5’3 so I should be intaking 161 g of protein and aiming for nutrient dense foods . I will go for it using info as my weapons and not just will Power
To burn your own body fat requires insulin & blood sugar to be low. Your “low calorie density foods” will not achieve this. They have a high Glycaemic Index meaning they spike insulin, the exact opposite of what we want. Surely everyone’s heard of Keto by now. High carb diets like yours (at 4min mark) is what make people fat. Bread, pasta & rice are some of the worst foods when trying to get rid of belly fat.
thanks for this ! i’m an active 40 year old male, lifting weights etc.. i’ve managed to completely fk off my diet the past few months and when i stepped on the scale for the first time since last year i gained ~20 lbs! (165-185) i’m about 85% skeletal muscle mass and ~21% body fat. i tend to carry my fat in my gut.. i’m not sure how much of this fat is visceral or subcutaneous however- do you have any insight on how to tell? is there a difference in the approach one should take to losing visceral fat? thanks for the great information!
I’m finding Dr. Berg’s advice is quite useful for me. Actually, I came to the conclusion my body does better without the grains myself, but I’m thankful about the info on which beans may be best for those of us who need our vegan diet tweaked for fit our personal needs. I won’t be following all of Dr. Berg’s vegan dietary recommendations (again the personal “tweaking”), but I applaud him for not just dismissing vegans altogether.
Eat only when truly hungry, don’t overeat /binge, intermittent fast for 24 hours once or twice a week (or everyday by skipping breakfast), exercise an hour a day (and, preferably “fasted”), keep starches (bread, rice, pasta and potatoes) and (fruit) sugars low.. avoid oils in favor of whole foods (eat coconuts instead of coconut oil, for example).. and there’s your “recipe” for fat burning without having to give up any particular foods. You’re welcome. 😉
Lol, so many people’s comments. 🙂 if you listen correctly you’ll know that he isn’t an expert in veganism, but that’s not the point. He gives some very good advice for any vegans who want to lose weight. This is more of a diet then a possible recommended a lifestyle. If anything, vegan should be thanking him for the great advice. The whole fruit thing actually makes a lot of sense at least temporarily. The other vegans on YouTube who are very skinny and lots of fruit are already skinny. For those of us who could stand to lose 20 or 30 pounds not eating foods with lots of sugar and carbs makes sense. 🙂 especially from a ketosis standpoint.
Been rocking this diet for over a month and it is doing miracles. Getting over the first couple weeks was hard, but once you fat adapt, it is so worth it. I am 50 yr female. Been a vegan for 6 years…but was overeating due to lack of fats, too much fruit, After only 33 days of keto I have almost totally healed my plantar fasciitis (which kept me from exercising), my blood pressure is way better….I have to make sure I have veggie broth just to get my sodium or it drops too low! My sleep is great, my digestion is way better, my energy levels are improved and my favorite part is how clear minded I am becoming. I used to overthink everything and now I have a more orderly (made my adult ADD disappear!) way of thinking. I am still fine tuning everything, but I have so much drive and focus that it is incredible. Thank you, Dr. Berg! I can’t wait to see where I am at 6 months. OH and even though I didn’t do this for weight loss, I have lost 15 pounds (around 8 water) and several inches.
Berries?? They have SO many phytonutrients in them that I would say that any insulin effect would be negligible. These phytonutrients modulate and numerous positive effects on the body. Cost benefit is still in favor of berries. Same goes for many fruits. Dr Furhman has a lot of science to back this up.
Thank you! Sometimes your articles can seem kind of anti-vegetarian. (A lot of keto/ low-carb articles do.) I’m trying to do both and don’t like feeling like I have to choose sides. I don’t plan on giving up fruit forever, but I’m going to try giving it up for January, and then bringing berries back in February. Every other low-carb thing I’ve read has been ok with berries.
Ugh this is why I feel so stuck. I never know what’s right. I’d love to eat a plant foods diet but really need to lose weight. This is the opposite of what others say. Jesus why did we have to freaking process all our foods? Maybe I wouldn’t be in this situation. Because I feel stupid not knowing what to EAT and how to LIVE. 😒
I don’t know why this still needs to be said, but — NOT ALL VEGANS ARE ALIKE. If you’re doing HCLF and you’re happy and healthy, great! If you’re doing the high-fat paradigm recommended here (without the ghee, obviously) and you’re happy and healthy, great! I have tried many different dietary paradigms to find what works for me. But no two humans are identical (and I know several sets of monozygotic twins) so it’s ridiculous to think that any ONE diet will work for everyone. Find what works for you, but don’t assume it will work for everyone. Why do so many vegans not know this??? Smh.
I am new to your website and I want to Thank You so much for doing a vegan chart. All my life I was thin until, I turned 52 when we received news from our doctor that my husband had stage 4 brain cancer. My stress level was out of control and Unfortunately a year later my husband did passed away 😭 R.I.P. K.B. I then became severely depressed and could hardly get out of bed. I no longer was exercising, I had zero motivation to cook or eat so I was just eating junk mostly frozen vegan proceed foods and a lot of sugary snacks. Fast forward to eight years later. I’m now fighting another battle but this time it’s my health. I went from 90 pounds to 160 pounds. My doctor told me I am pre-dietetic and that I’ve lost muscle in my legs from not wanting to get out of bed and walk . I am now out of bed, walking and eating a healthy plant base diet but the weight isn’t coming off as quick as I had hoped. This is why I came to your website to learn from you what I can do to continue to be motivated and to move forward eating the right foods at the right time and hopefully reverse some of the damages I’ve done to myself. I’ve learned a hard lesson being vegan doesn’t always mean your healthy there’s a lot of unhealthy vegan foods out there and food isn’t the only thing our bodies need Exercise is also important not only for our muscles but also for our brain
When he says skip breakfast he’s talking about intermittent fasting! ” Not starving yourself”. Some people lose fat on a hclf diet but it’s not for everyone some people consume nuts and seeds and still lose weight there so many things that work for each individual person! As he said people who have belly fat have insulin resistants! They also have a hormone problems that need to be fixed!
Thank you. I just started this way of eating having worked out myself that this is what I needed. 16:8 fasting, no snacking. 8 hrs sleep. I can already see my belly disappearing after five days! It’s taken me years and a zillion diets that didn’t work to work out that I needed to cut out carbs as well as sugar. I’m insulin resistant, prediabetic but not for long. I was on the Patrick Holford low GL diet a few years ago, and that was the closest thing to this and I lost 6kg in 6 weeks, but only two meals a day is better for me and adding keto to it as well has certainly got results!
Dr. Berg, you are a wealth of information. I definitely agree with your approach to diet and weight loss. I’d like to know though, how is it that doctors like Dr. John McDougall who advocate a high starch, low fat diet, obtain great results with their patients? Many, many people are able to lose weight by going low fat, high carb. If it’s carbs that make insulin go up, thus causing weight gain, how do so many people lose weight on such diets? There are many doctors and youtubers who have large followings and maintain a lean body on HCLF. They say that it’s the fat that causes insulin resistance. Do you have an explanation?
This comment section is very upsetting to me. This constant bashing between of vegans and non-vegans. I will only add, that all the people telling vegans to shut up with their “pseudoscience” and stuff, should probably take note, that on average vegans are the dietary group with the lowest BMI on average (in comparison to carnivores and vegetarians). This is pretty easily researched. And I will say that the large majority of vegans eat a lot of fruit and carbohydrates. Personally, I ate a low carb diet when I was younger, it worked but was hard for me to stick to. I did go vegan years ago and generally, I eat a shitload of carbs, didn’t change a thing (not a lot of bread, but loads of potatoes, rice). I do not watch my fat intake. The most intense weight loss I’ve experienced was on Dr. Joel Fuhrmann’s Eat to Live plan. This was super effective and also goes against quite a bit of Dr. Berg’s advice. If u do follow Dr. Berg’s advice, I’m sure it will work, obviously eating two huge salads a day and not much else will make u lose weight, but I’m not sure how realistic it is in the long run.
Thanks for this. I have been vegan for almost 2 months. Before this I pretty much ate junk food and I am obese. Since I lost little weight. I have ate more healthier as I quit junk food. I have been eating more whole food, veg, fruit, beans, legumes. I felt a little better but it’s slow weight loss. Yeah I have some great days, however it’s been tough. I am having craving, I want meat, I want sugar. I have to allow myself some healthier vegan sweet food such as raw cacao hot choc and some vegan choc, had some junk food but not much because I found it tough. I felt so sad and alone in it because I thought I would get better instantly and the weight would drop off. Now it makes sense that it takes time for all the bad things to get out my system first. This definitely makes me more motivated. I think my next step is to cut junk all together, gluten and do some exercise.
I receive a lot of comments from vegan detractors of the low carb diet, saying they would never do it, because of their ethical beliefs concerning animals. Well, now that I can point them to this article, they have no excuse. Furthermore, a vegan version of low carb is cheap. Someone with a very limited income can do it for very little cost, as the most expensive part of a conventional low carb diet is the meat. Thanks Dr. Berg for this information.
This is a really great article and I appreciate the way you explain fat burning and insulin. My only question is this: I eat a raw vegan diet with a lot of healthy fats (all on your ok list!). I try to eat only two large meals a day, but I do eat good amount of fruit. I am able to maintain a perfect weight this way, so why do you think that is? I understand the idea of sugar being a problem regardless of where it comes from, but I don’t want to avoid fruit because of it’s hydrating nature and it’s nutrient content. I don’t understand the idea of saying no to fruit, although I am open to hearing more on the topic. But it seems I am able to maintain a perfect weight even with some fruit in my diet. (Mostly mangos, watermelon, papaya, and banana.) Why do you think this is? (Asking sincerely)
I would like to see someone who will follow this for the rest on their lives. no carb for the rest of your life. haha trust me, you are going to end up binging and gain weight again. the slimest people I know don’t restrict a food group and they are consistent. don’t focus on HCLF! focus on whole plant foods!! if you feel that you are eating too much carbs, up the veggies. but you should be eating fruits, veggies, legumes, whole starches and a little of nuts and seeds. if you are gaining weight its because you are eating too many calories for your energy spent. that simple. but don’t cut the carbs out. increase your veggies (less calories per pound) or exercise a little more. even if its 10 minutes more
No, ghee is not acceptable in a vegan diet Vegans eliminate EVERYTHING that is, derived or even partly related to any animal whatsoever. Vegetarian diets on the other hand, do. And I want to say, low carb/GI veganism is EXTREMELY difficult, so no one can essentially go as low as meat-eaters can, so you NEED to stress the fact that eating avocados 7 times a day is NOT the answer.
Hello Dr. Berg, firstly I want to say thank you for making your articles, as an ex-junk-food-vegan (currently a healthy-whole-foods-y vegan) I learnt so much about the liver through your articles. I love how thorough and informative and passionate you are in your articles. I have a question, i got a concussion about 15 days ago, prior to this I had a lot of gut issues that i gradually corrected through perusal your articles ( rectal bleeding and lots of mucus in stool) i cleaned up my diet which helped reduce and eliminate the inflammation I believe, however a year later, i have a concussion. I was reading ( even though I shouldn’t be online ) that a ketogenic diet is best for healing TBI ; I watched this article in the hopes to get some more information on how to reduce carbs ( i still eat couscous and sweet potato and brown rice as a main source of carbs, i tried doing this to gain weight before my concussion because I began exercising again) I have always been very thin ( even before being vegan) and I guess my fear is, if I go into a full-blown vegan ketogenic diet that I lose more weight. I noticed since the concussion whenever I eat a full meal ( with carbs) i need to sleep (aside from other horrible symptoms that come with a concussion). I only had this problem in the past when i had the GI issues. I guess my question is; will going on a full-blown vegan ketogenic diet cause me to lose weight ? I want to stabilize the blood-sugar levels so that my brain can find stability in it’s trauma right now, but I don’t want to lose weight, what would you suggest? thank you again, I don’t expect you to answer this, but just tying on here just in case you might, lots of love from Montreal, Canada ! <3
Skipping breakfast is intermittent fasting. Call it what it is, because you can do that with carbs and lower insulin too (and it’s flexible). I should note I’ve had sugar problems for years on a vegan diet and intermittent fasting is the first thing that has helped me! Mainly because ketogenic is so miserable. I like to think you have intermittent fasting articles I’ve not seen and that’s why you didn’t mention it…