How To Set Up A Fat Loss Diet (Protein, Carbs, Fats)

13 Nov 2024 · 1 min

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In this video, Eric Roberts shares the macronutrient approach that helped him lose 25 pounds in nine weeks. He recommends setting a daily protein target equal to your goal body weight in pounds (grams of protein per day), rather than your current weight. For carbohydrates and fats, he advises not to set specific gram targets; instead, simply track total calories to stay in a calorie deficit while ensuring the protein goal is met. He cites studies indicating that, provided calories are reduced and protein intake is sufficient, the exact split of carbs and fats does not affect fat loss outcomes. Roberts emphasizes that this flexible approach simplifies dieting and still yields consistent fat loss.

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I lost 25 pounds in 9 weeks on a calorie deficit, and here's how much protein, carbs, and fat I ate every day. For my protein, I did not eat my current body weight in pounds because you don't need to eat that much protein. Instead, take your goal body weight in pounds and try to eat that many grams of protein per day. Now, for the carbs and for the fats, this might blow your mind, so stick with me. I didn't care about how many carbs or how many grams of fat. What? That I ate per day. Now, I still tracked them to make sure I was tracking my overall calories and being in a calorie deficit, but there were no goals that I was shooting for because studies show as long as you hit your calorie goal and be in a calorie deficit, and as long as you hit your protein goal, your carbs and fats can be whatever you want them to be and you will still lose the same amount of body fat.