How To Burn Fat Part 2: Eating for Fat Loss

Now that I’ve taught you how the body stores and burns off fat in my last post, the next step in our series of fat burning articles is to discuss fat burning diets.

What? You haven’t read the first one?  Quick – go here now and catch up…we’ll wait!

Ok, all set?  Good.  Moving on…

Before I go any further, let me state that there is no perfect diet that will automatically burn off the fat and keep it off. If there was, I would be a billionaire by now!

However, there are steps that you can take to learn how to reduce your body fat and maintain that fat loss. This might be elementary to some, but you would be surprised at how many people keep asking me about fat burning diets.  So pay attention to these key concepts and learn how to apply them to your diet.


All food provides energy in differing amounts. The nutrients in the food you eat release energy, measured in calories, during interaction with oxygen in the cells.

Fat provides 9 kcal (called calories for the sake of simplicity in this article) per gram, and protein and carbs each provide around 4 kcal per gram,[1] although the energy it takes to process protein may make only around 3 kcal available per gram.

You may have heard the phrase, “calories in, calories out.” This refers to the belief that to lose fat, all you have to do is restrict your calories. The standard method of explaining weight gain is to say that if you consume 3500 calories more than you use, you will gain one pound of fat.

By logical deduction, then, to burn one pound of fat, you need only to create a deficit of 3500 calories. That isn’t always the case; a calorie is NOT always a calorie.

Without going into a huge book on hormones and how they affect fat stores and fat burning, let’s just say here that not all calories are equal. Some foods cause hormone production in your body, like insulin. The foods most likely to cause the release of insulin are carbohydrates.


Insulin is produced in the pancreas and regulates fat and carbohydrate metabolism in your body. It tells your body to stop using fat as an energy source. This means that any fat you consume gets stored as fat. Also, any triglycerides that are created from excess carbohydrates get stored as fat, too.

(I wrote an article on insulin here if you need a refresher, but it’s written from the mass-gaining side, not the fat burning side – just keep that in mind)

Fat Burning Diets

It isn’t enough to simply restrict your food intake. If you’re not smart about it, you’ll starve your body of essential nutrients and not lose a pound. What you need to do is take in an adequate amount of calories to power your way through the day without storing any excess calories as fat, as well as spur your body into burning fat as a fuel source. You do this by restricting your carbohydrates in order to produce a state of ketosis.

Low-Carb Diets

Very Low Carb

A very low-carb, high-fat or ketogenic diet puts your body into a state of ketosis. Ketosis is, simply put, the process whereby your body burns fat for fuel rather than glucose.

Glucose is what carbohydrates break down into when they are processed in your body. When you restrict the carbs in your diet, and you restrict your calories to create a deficit, your body is forced to turn to its fat stores for energy.

One benefit of a low-carb diet is that it is protein-sparing,[2] in that, as long as you eat enough protein and calories to support your activities, your body does not break down your muscles in order to create glucose for energy. Instead, it uses stored fat.

(this is huge, because it means you can actually get cut WITHOUT losing tons of muscle mass!)

To put your body into a state of ketosis requires that you limit your intake of carbohydrates. Everyone is different, and different people can reach ketosis having consumed different amounts of carbs.

Basically, though, the idea is to get the majority of your calories from fat, with about 65 to 80% calories from fat.  Between 20 and 30% of calories should come from protein, and the remainder should be from non-starchy carbs like broccoli, cauliflower, and the like.

Generally, a diet of fewer than 50g of carbohydrates per day will put a person into ketosis quite quickly, especially if he or she works out and depletes the glycogen stores in the muscles. If this seems to extreme to you, try keeping your carbs to under 100g a day for a few weeks and see how it works for you, then drop down to below 50g per day.

Low-Carb and Carb Cycling Diets

If you train with weights, it is important that you consider that a restricted calorie, super-low carb diet will not always benefit you if your goal is to gain muscle mass. You may also want to consume more protein and less fat than with a ketogenic or very low carb diet.

This is where carb-cycling comes in. On training days, eat higher amounts of carbs to replenish your muscles’ glycogen stores and to power you through the next day or two where you’ll eat low-carb.

On training days, reduce your fat intake to allow for more carb calories. On rest days, restrict your carbs to under 100g and increase your fat intake slightly to make you feel fuller. You may also want to adjust your calories so you’re eating at a 20% deficit on rest days and at a 0% or 10% deficit (from your Total Daily Energy Expenditure) on training days.

Energy Deficit

Before you go off half-cocked and restrict your calories down to the bare minimum, you have to take into consideration many different variables.

  • How old are you?
  • How tall are you?
  • Are you male or female?
  • How active are you?

All of these answers will dictate how many calories per day your body requires just to function. There are plenty of Total Daily Energy Expenditure calculators online. These allow you to figure out how many calories your body needs every day, including activity, to maintain your present weight. You determine the deficit based on this.

Basically, the trick is to find that sweet spot where you’re eating fewer calories than you need, but not so few that your body is starved for energy.

Calculate your TDEE and then figure out how many calories you should eat in a day to create a deficit of 3500 calories over one week. Combined with the fact that your body will use your own fat stores for energy, you’ll end up losing between one and two pounds per week if you do it right.

Foods that Boost Metabolism

There are tons of foods that will increase your metabolism. Some to take note of include green tea,[3] salmon and other fish high in Omega-3s,[4] lean protein foods like chicken and shrimp,[5] and thermogenic foods like jalapeño peppers.[6] Boosting your metabolism will help the body burn off more calories.

Meals Per Day

For generations, we have been taught to eat 3 squared meals per day. However, over the last decade, research has shown that eating small, frequent meals throughout the day is actually better for you. If you are trying to burn off fat, then 5 to 6 small meals throughout the day is recommended. These small frequent meals will help to speed up your metabolism, keep you satiated and help you to balance out your calories for the day.

Now that you have learned the major players in fat burning diets, it’s time for you to take this information and apply it to your diet.

Start cleaning up what you eat by controlling the amount of fat and carbs you take in. Eat foods that are nutritious, whole and natural, and help to boost the metabolism.

Additionally, stop eating the few large meals per day and break it down to 5-6 small meals spaced out throughout the day.

Next time we’ll talk about specific approaches you can take in your training to help bring this all together and speed up your fat loss.



Leave A Reply (205 comments so far)

  1. M. Jamal
    6 years ago

    Very thorough explanation Rick, thanks.

    So I've never tried the "Carb Cycling", sounds like it's worth a try. Here's something that I've tried in the past; limiting carbs around the evening and no carbs on the last meal before bedtime. What's your thoughts on that?

    One other thing I'm getting mixed notes about is MILK. For years I've been avoiding it, except the my morning latte' or cappuccino, I've found that it tends to get me rounded (like a bloated feeling)…

    M. Jamal

    • Rick Gray
      6 years ago

      Hey M, to answer your first question, one way to think about how and when to eat carbs is that they are used as fuel for a specific purpose, and if you don't need them for the fuel, then you don't eat them…like right before you're going to bed. You're not really going to be using them for anything so they'll most likely go into storage, and if you're trying to drop bodyfat, then that's certainly not what you're after!

      As for milk, great question – and one I seem to be getting more of lately, so I think I'll make that the topic of a new article in the future! Rick.

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  2. Chris O
    6 years ago

    Thanks for the Article Rick.
    Here's a question that you may get often or maybe all of your readers are more disciplined than I am… but what are the effects of Diet Coke on my fat loss efforts? I hear conflicting advice regarding insulin levels and neutral calorie intake etc. I know it's artificial and full of chemicals but it's my one guilty pleasure…do I need to give it up to lose that last soft roll around my belt?

    • Rick Gray
      6 years ago

      Hey Chris,
      This is one of those things that can go either way depending on what all the other factors surrounding your diet and training are. If you’re eating “clean-ish” and training hard, then cutting the Diet Coke will definitely help and I recommend you give it a shot for 4-6 weeks and see what happens.

      On the other hand, if you’re eating a highly ketogenic diet of very low to no carbs, high fat/protein and training like an animal, then the DC shouldn’t keep you from dropping that last little bit. If it does, then again cut it and see what happens.

      As far as insulin response goes, I doubt you’re getting much because there isn’t any sugar/carbs in the drink, but the other stuff that’s in it isn’t helping your efforts or your hormonal balance either.

      There’s an old saying I like that goes like this: Discipline is remembering what you most over what you want now.

      At the end of the day the question really comes down to what you want more: the results you know are to be had if you drop the Coke, or the Coke? There’s no right or wrong answer – only what you really want and then having the discipline to follow through, regardless of your choice.

      Does that help?

  3. Brand
    6 years ago

    Hi Rick,
    Great article,
    being a female I know because of my genetic makeup without steroids I wont bulk up like a dude but I do want to slim down and tone up . Thanks

    • Rick Gray
      6 years ago

      Hey Brand,
      Yep – being female you won't get bulky from training hard…only lean and strong. Hit the weights hard and eat clean and you'll be surprised at what can happen!

  4. lawrence
    6 years ago

    It is debatable about number of meals per day Rick. Just look at martin berkhan @ leangains 3 meals per day and even some eat 2. I have lost weight on 2-3 meals per day. It’s all to do with getting calories in and proper macronutrients as you said but when you take them in is irrelavent

    More than one way to skin a cat i know but just putting out there it can be done with fewer meals so people arent a slave to there meals as i was eating every 3 hours and not havin a social life


    • Rick Gray
      6 years ago

      Hey Lawrence – true…there is more than one way to skin a cat! Martin is obviously quite lean, and the intermittent fasting idea has picked up a lot of steam lately. That concept, best I can tell, is an off-shoot of a keto-genic-like cyclical approach that gets you very sensitive to insulin by restricting calories and carbs for the first part of the day, then loading up post-workout later in the day when you glycogen stores are low and the primary place calories are stored is in muscle, not fat. If this is the approach you take, then you're right – fewer meals per day works better and is more-or-less required by the method since you're not eating during the first half or more of the day.

  5. Dennis Habern
    6 years ago

    It is my understanding, that by consuming more meals, 5-6 per day, it is important to stimulate one's

    metabalism to feed the bodies eternal quest for nutrition, burning-off any stored fat, rather than accumulated

    muscle. So, the more meals, the better your metabolism, to remain lean, if you follow?

    • Rick Gray
      6 years ago

      Hey Dennis. That's sorta right, but it must be within reason the food you eat must be of the right macro split for your body, metabolism, and goals. For example, I could eat 5-6 times per day but I'd be overeating and/or eating junk – at which point my metabolism wouldn't really be speeding up and helping burn fat – I'd be gaining it. It's all about timing, macros, and your overall goal.

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