The best diet for fat loss is simply any diet that puts you in a caloric deficit and allows you to eat your favorite foods.

A lot of people overcomplicate fat loss but today I want to show you the best diet for losing fat that will allow you to eat whatever foods you crave. Sound too good to be true? Don’t worry, it’s totally based on science and being in a strategic caloric deficit!

Before I share my full day of eating on a fat loss diet let’s make sure you dial in a few very important tips so you can follow along at home and see fast results.

TIP 1: Track your calories for 1 week!

track your calories

If you just track your calories for 1 week and feel what it’s like to be in a slight caloric deficit you will see how easy it can be. I can pretty much go off intuition and understand when I should stop eating for the day. I also have a few of my regular meals that I know the macros of like my high protein french toast recipe, high protein pizza recipe, and a few other go to’s.

Step 1 is to understand how to calculate your “fat loss macros” and if you don’t know how I have a video you can watch that I made last year. WATCH NOW: How to calculate your fat loss macros

You don’t need more than a 500 calorie deficit per day. I eat around 2,500 calories on my shred and the weight comes off 1-2 lbs. per week for reference. You are different than me so figure out what your “fat loss calories” are and eat accordingly.

Tip 2 : Accountability Journal

Now that we figured out your fat loss calories how will you keep yourself accountable? I suggest keeping a journal and tracking your daily workouts and daily caloric intake. I keep mine in a simple composition notebook you can buy for 1 dollar! Some days you may not be perfect, but if you are forced to track it you will find it really motivating to see how far you’ve come.

It also helps to have a journal of your daily calories as you don’t need to hit your “fat loss calories” on the button everyday. Let’s say 1 day you have 2,800 calories and another day you only eat 2,200 calories, you would still be on pace for an average of “2,500 calories per day.” Anyways, just make sure to keep a journal of everything you eat and your estimated calories and hold yourself accountable! Now that we got the boring stuff out of the way let’s talk about some pancakes, pizza and chocolate!

My Full Day Of Eating For Fat Loss (Meal By Meal)

Take some notes and jot down my full day of eating and the 5 fat loss laws I follow to lose weight fast.

6:45 AM | Amino Acids + Coconut Water

Upon Waking: Today I’m drinking A delicious Grape Watermelon drink with 10 Grams of all 9 essential amino acids and 2 grams of coconut water.  This morning drink helps turn off the catabolic hormones first thing in the AM and helps me recharge with electrolytes and high quality amino acids. And there are lots of benefits to drinking coconut water.

morning snack for fat loss

FAT LOSS LAW 1/5: ALWAYS burn more calories than you consume for the first few hours of the day!

Shortly after this I headed to Runyon Canyon to do a little bit of HIIT cardio and some pull-ups. As a general fat loss rule you should always trying burning more calories than you consume to start your day. This sets the tone for a great day and keeps momentum going.

fat loss rule

10:00 AM | High protein chocolate chip pancakes

My first meal of the day was a high protein chocolate chip pancake recipe. The macros on this meal are really great and here are all the ingredients you will need.

high protein chocolate chip pancake

High protein Chocolate chip pancakes: 3 eggs, 1 banana, ¼ cup apple sauce, 4 tbsp oats, 6 tbsp almond milk, 3 scoops protein, cinnamon, vanilla extract, and stevia.

Simply mix up all of the ingredients into a blender and cook for 3-4 minutes on each side and the high protein pancake recipe will be ready to devour!

FAT LOSS LAW 2/5:  You need to know how to estimate your “fat loss calories” for this diet to work

water and electrolytes

FAT LOSS LAW ⅗ – Drink a ton of water and electrolytes. Remember your muscles are mostly water, and proper electrolytes with help with cravings.

After breakfast I always make sure i chug a ton of water and electrolytes to help curb my cravings and keep me well hydrated. Drinking a lot of water also ensures that I stay full throughout the morning and I don’t succumb to my cravings!

3:00 pm | Post workout meal

post workout meal

POST WORKOUT MEAL: Fresh Ceviche With Tortilla Chips. Large Grilled fish with rice, veggies and Chimichurri Sauce.

This was a delicious meal that allowed me to eat a lot of calories. I had about 800 total calories this meal and it was the perfect amount to satisfy my hunger post workout and still give me a lot of calories left for the day.

FAT LOSS LAW ⅘: Save your highest carb meal for post workout when your body can use the glycogen + insulin

5:30 PM | High Protein Snack

high protein snack

Next up I enjoyed my satisfying and sweet high protein snack. I had a Vanilla protein shake (vanilla bean donut flavor), 2 Healthy Chocolate squares and a Rainbow Breakfast Protein Bar! Click here If you want my entire list of all the fat loss friendly snacks I think taste the best that I’ve tested from amazon! 

 Fat Loss Law 5/5: Always Keep your Snacks High In Protein!

8:00 PM | High Protein BBQ Jamaican Jerk Pizza

Next up was a delicious high protein pizza recipe that I made. I used a lavish bread for the base of the pizza and topped it with vegan cheese, fat free pizza sauce, garlic, spinach, peppers, onions, grilled chicken and calorie free bbq sauce.

high protein pizza recipe

Each large pizza flatbread only contains about 400 calories and is so satisfying. Place all of the ingredients on the Lavish and cook for about 8-10 minutes at 400 degrees. This is one of my favorite recipes because I love pizza and this is really high in protein and low in calories – perfect for a fat loss diet.

high protein pizza

This is the best fat loss diet because it does not restrict me from any of the foods I love and I hit my goal fat loss calories of 2,500. I actually didn’t even track my macros throughout the day and just went off intuition. Turns out that I was within 50 calories!

track your fat loss macros

It just goes to show you that if you simply track your fat loss macros for a week you will have the knowledge and insight to go off intuition. Make sure you check out the Youtube video to see my full day of eating for fat loss in action, and be sure to find me on Instagram @Troyshred and send me a DM if you want to personally connect.