What diet works best for fat loss?

Many people wonder what diet works best for losing fat in a fast and efficient manner. There are so many experts in the media and online with completely different opinions on this topic, that it’s hard to actually plow through the misinformation and grasp the truth. From Paleo and Atkins gurus which state that fats are healthy, all the way on the opposite side are vegans who claim that fats are the evil nutrient and carbohydrates are where it’s at. There are however a few key principles that all of them agree on. From those principles we can actually make sense of which dietary route to take in order to amplify fat loss and reach our physical goals as fast as possible.

Key Principles of Fat Loss

We could discuss for days the many diets for quick weight loss, and whether they actually work or not and what diet works best. But other than focus on names, let’s focus on what makes them effective or not. First of all, the main principle of fat loss are calories. In order to lose fat you need to be in a caloric deficit, meaning that your consumption of calories should be lower than the caloric expenditure. In practical terms this means that if your body requires 4000 calories to remain the same, you would lower your caloric intake in order to lose weight.

Every honest personal trainer or diet guru will tell you behind closed doors that this is true, and the voodoo recipes of mixed oatmeal and wildfruit with a dash of mumbo-jumbo are nothing but a scam perpetrated by the market needs for a new shiney diversion from the real issue: In order to lose fat you need to consume less calories! Or burn more calories, it doesn’t matter, as long as you are in a caloric deficit at the end of the day.

What Diet Works Best?

Now that we’re aware of this basic scientific truth, searching for what diet works best for fat loss is easy. We just need to figure out which diet will allow us to be in a caloric deficit in the most painless way possible, and allow us to remain healthy, energized and sane! From my own personal experience as well as the scientific data currently available, the top weight loss diets are the ones that focus on eating more fat and less carbohydrates.

There are a couple of reasons why that’s true. Carbohydrates have the most calories out of all the food groups. This is why almost every fat loss diet is based on cutting out breads, pasta, processed foods etc. But not only calories are the issue. The problem is also in the insulin spikes that are generated by eating carbs. Insulin spikes not only promote storing more fat by the body, but also make us hungry. If you feel hungry an hour or two after eating a large meal, that’s not because your body actually needs more food, but rather because the insulin spikes are tricking your nervous system into believeing that.

High Fat Low Carbohydrate Diet

Now we are aware that carbohydrates are the problem because they are the cause of the two main reasons people get fat in the first place: tons of calories and insulin spikes. But you’re probably wondering; won’t I feel hungry if I stop eating carbohydrates? If that’s the case, you’re on the right track. You can’t just stop eating carbohydrates all together and lose fat without feeling hungry, lethargic and generally unhealthy. It’s important to replace carbs with another type of food that won’t cause fat gain issues. That food type are fats. Fats are able to not only prevent insulin spikes, but also keep you situated in the long run.

Eating 2-3 larger meals with a high amount of protein, fats, and green vegetables is the best, optimal way to lose fat. You won’t feel the need to snack in between meals, and you will be consuming far less calories in those larger meals than you would if you were eating carbs. Another great thing about replacing carbs with fats is that your digestive system will be able to relax more, and the bad bacteria won’t be getting a constant treat of wheat and other sugars which it can digest all day and create flatulence and gas. It has been proven by the biologist Norm Robillard that complex carbs are the main cause of heartburn, IBS and other digestive issues. By lowering the amount of these foods in our diet, we are allowing our system to take a break and recover from this gruelling process.

Details of the HFLC Diet

That is not to say that you should completely avoid carbohydrates. You simply need to lower the amount you’re consuming by about 80% and replace it with healthy fats like olive oil, coconut oil, eggs, dairy, bacon and other fatty meats. These foods will ensure that you have enough energy throughout the day, and their delicious nature will ensure that you don’t miss the processed foods too much.

The great thing about the HFLC diet is that it’s currently recognized by many people as the best way to not only lose fat but also maintain a healthy and lean physique in the longterm. This is the reason why there are so many free diet plans available online, making the preparation of the foods and the transition much easier. You’re not falling into unknown territory when there are countless of other people with real life testimonials that you can ask for advice and learn from.


There are many diets that promise to be the best diet plan to lose weight fast, but only the HFLC diet adheres to the main principles of dieting: low caloric intake and reduced appetite, with an added bonus of improving the digestive system and physical performance. If you were wondering what diet works best for weight loss, try a HFLC diet or another Low Carb diet in order to achieve any goals you’ve set out to accomplish.


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