Muscular male and female athlete showing off their ripped bodies

How To Lose Weight Quickly And Keep It Off (The Ultimate Eating Guide)

There is one reason you are here, and that’s because you want to know, how to lose weight quickly without piling it all back on and this is completely understandable.

You may have a lot of fat to lose, or maybe just a little. Either way, you want it gone, and you want it gone fast.

Let’s face it, who in their right mind wouldn’t want the process over as quickly as possible.

I’ve never had anyone come to me before and say, “I really want to get lean and healthy and would love to go through a long and painful process to get there”.

Having the mindset of wanting things done as quickly as possible is only natural, however, it’s also the undoing of most people’s attempts and efforts.

Wanting fat gone as fast as possible is all good, but you really need to be careful what you wish for as well.

If you go through the process wrong, then you are 100% not going to be happy with how you look in the mirror and just end up skinny fat.

What do I mean by going through the process wrong? It’s simple really. Starving yourself and doing a crazy amount of cardio.

Most fat burning protocols you can buy into on the net, basically get you to crash diet.

Yup, you will drop a load weight but unfortunately for you that will be an equal amount of muscle gone as fat, and your whole body composition will be messed up and ruined.

These companies offering you quick results in exchange for your hard earned money all pray on our natural instincts, by filling their sales pitches with loads of overcomplicated methods, fancy words and fluff.

If something sounds exciting, over-complicated and fancy, we as humans will naturally buy into it, as it comes across as something we really couldn’t do on our own.

However, in essence, all they are doing with all this fancy talk is covering up the fact that they are going to put you into a severe calorie deficit and starve you for a stupid amount of weeks.

Losing a crazy amount of weight as fast as possible isn’t our goal. Our goal is to drop body fat as quickly as possible whilst maintaining muscle.

This approach will allow you to stay healthy whilst getting toned and lean, not skinny fat and weak.

Once you finally establish that this is your goal, and not to just drop a load of weight and probably look worse than you did before, things have to be done very differently.

The process of dropping fat, getting lean, defined and toned really isn’t complicated and is extremely easy to understand.

If you are going through some sales page with loads of complicated drivel that goes straight over your head or cray method you have never heard of before, then that should probably be a red light to stay well away.

You hear many people say that “if done right, the process should not be hard and actually enjoyable”.

In one respect I do agree with this but not 100%. Any person trying to drop body fat, even in the right way, isn’t going to find this a walk in the park.

Going into the smallest calorie deficit (eating less than you are used to) can be tough to start with.

The difference, however, between doing it the right way and the wrong way, is you shouldn’t feel like you want to blow your brains because it is so hard.

Although some will still find it tough, you will also actually enjoy the process, especially when you start seeing your body change for the better.


The Worst Possible Way to Diet

What I’m going to talk about now, many of you would have done already, and that’s completely understandable as it’s more or less what you will find when you buy into any crazy sounding diet online.

Starve yourself by following a diet with an extreme calorie deficit and very little protein

So all these popular, weird and wonderful diets all have something in common.

They all claim they can help you lose a stupid amount of weight in a short space of time.

When I say stupid I’m talking about numbers like lose 30lbs in just 4 weeks or lose over 10lbs in your first week.

So in order to make sure every single person hits these numbers they give you a diet plan extremely low in calories and in protein.

Now don’t get me wrong. They are not lying. You will drop a whole load of weight very quickly.

However, it’s an extremely harmful approach to take and your body composition will show this.

You see.

  • You will still drop fat by being in a large calorie deficit and on very little protein, but you will also drop a ton of muscle causing your metabolism to slow down considerably.
  • After just a few short weeks (if you are able to last even that long with this approach) your body will be primed and ready for you to start binging causing you to pile all that weight you have just lost, back on. This is just a simple fact of being in a calorie deficit that is too excessive.
  • Eating very little protein will only make everything twice as bad as it already is. I can’t tell you how many studies have proven time and time again that anyone following a diet high in protein will feel less hunger, and the most important part, lose less muscle. Here are a couple of studies showing just that.

Study 1

Study 2


The Only Way You Should Diet For Fast And Sustainable Fat Loss

This is the side of things most get wrong when trying to cut body fat. However, after reading this guide you will see setting up a diet for losing fat as fast as possible whilst maintaining muscle is not complicated and in fact really simple.

What you do need to show, is discipline commitment and be prepared to do a little bit of planning.
Do this and the results will come.

Let’s take it one step at a time.

#1. Work Out How Many Calories You Should Be Consuming Each Day For Fast But Sustainable Fat Loss

I’m not going to go into great detail on what a calorie is etc etc. I have a whole article on calories here if this interests you.

So our goal is to be in a calorie deficit.  Basically where we are putting in less fuel than our body actually needs.

The byproduct of this is, the body will slowly meltdown our fat stores to meet it’s calorie demands.

I personally recommend taking on a calorie deficit of around 20 to 25%.

This is aggressive enough so that you will see consistent fat loss over the long run, but not so aggressive that you will run into any of the problems I listed above in the previous section.

Sounds boring right?  I suppose it is.

And this is exactly the reason all these Insta models and magazine editors skip right past this part of the equation.

Instead, they try to sell you a magic pill or some new and exciting crazy-sounding method that is more likely to get them the sales and signups.

At the end of the day, boring doesn’t sell very well.

The problem is, in this instance boring is exactly what you need.

Being in a calorie deficit is the most important part of the puzzle, and without it, nothing else you do will matter.

Below are a few things you may have heard as to why you can’t lose body fat.

  • It’s sugar that is making you fat.
  • You are not eating the right way for your body type.
  • It’s a single macronutrient that makes you fat.  The most common one being carbohydrates, and if you cut this out the weight will fly off.  Check out my article, answering the question. Do Carbs Make You Fat?

Every single one of these is absolute rubbish.  And although taking on one of these approaches may help you lose weight, it’s nothing to do with the actual method its self.

They are all clever and well-marketed ways to cover up a simple calorie deficit.

For example, cutting out sugar means you will be swapping all your nice high calorie treats with much healthier and lower-calorie options.  This will automatically reduce the number of calories you are eating.

So let’s move onto the mechanics now.

The simplest way to work out your calories is to use a good calories calculator.

Calorie calculator

Now you can do this manually and in the article, I linked to above, I show you exactly how.  However, calorie calculators are so much better these days, you will not get a result as accurate as they can produce.

So my advise will always be, use a pre-made calorie calculator.

Here is my favourite calorie calculator.  It’s free, simple to use and will give you a great starting point.

There are 100s of these on the internet, and it is worth putting your information in a couple of them to see what the differences are in the results given.

Once you have inputted the required information, the calculator will do the rest, and work everything out for you.

#2. Your Diet Must Be High In Protein

Bodybuilder eating some red meat off of a chopping board.

Let’s get straight to it.  When you are looking to drop body fat and not muscle, protein should become your best friend.

When it comes to repairing and preserving muscle, protein is the only macronutrient that directly does it.

Not only will a diet high in protein help you lose fat faster, but it will also make you feel fuller for longer, help you preserve and gain muscle and burn way more calories.

So you could be in a calorie deficit, you could be eating healthy meals and you could be following the ultimate training program.

But if your diet is low in protein, yes you will lose a bunch of weight but a load of that weight will be severe muscle loss.  This will again lead to a catastrophic slow down in your metabolism.

Again, this isn’t just my opinion.  There have been so many studies and research on the matter, proving how much greater a diet high in protein is over one containing small amounts.

So how much protein do you actually need?

For a detailed look at the protein side of things, check out my article here but when looking to lose fat, you should be aiming for between 35% and 40% of your diet to be made up of protein.

#3. So What About Carbohydrates

A selection of high carbohydrate foods

If you are a trained individual then carbohydrates are vital to your diet for helping you lose fat faster whilst keeping hold of your hard-earned muscle.

Check out my article on the benefits of carbohydrates here, for a more detailed look.

Not only that, but carbohydrates will reduce fatigue, and also help you perform better in your workouts which are vital for keeping hold of your muscle.

Now I’m not going to start bashing low carb diets like the keto diet for example, as these definitely have their place.

Just not for anyone who is training hard in the gym.

So what percentage of your diet should come from carbohydrates?

40% of your diet should be made up of carbs.  Consuming this amount will give you enough to claim all the wonderful benefits, like

  • Reducing hunger
  • Helping you train harder in the gym
  • Helping you keep hold and in some cases build muscle whilst dieting.
  • Helping you reduce tiredness
  • Helping you reduce stress

#4. Create your very own meal plan based on the above calculations.

If you are really serious about shifting any unwanted body fat, then quite simply the best way to go about this is to not only follow but create your very own meal plan.

Following a meal plan will make it near impossible for you to commit the biggest mistake which is the cause of most people not losing anything, and that’s overeating.

A big reason most struggle to stick to a set meal plan is due to being forced to eat the exact same foods for weeks on end, never being able to change anything.

It doesn’t have to be this way though.

Here is what you should do.

Work out all your calorie and macro needs using the calculator above, then use a good calorie counting app to enter a single day’s meal plan in that meets these numbers.

My favourite is MyFitnessPal, but there are many other good ones also.

MyFitnessPal website homepage

Click this link here, to see my reviews of the best calorie counting apps you can use.

Follow this exact plan for as long as you want. When you are bored with something on the plan, delete it from the app and replace it with something else of matching calories and macros.

Having the freedom to do this, means you will be able to have as much or as little variety in your plan as you like, making it much more likely you will stick to it.

Here are some tips for you to follow.

  1. Aim to spread out your protein intake as evenly as possible throughout the day
  2. Keep within 50 calories, either above or below of amount worked out by the calculator
  3. Consume mostly whole foods that are nutrient-dense and have not been heavily processed

#5. How Many Meals Per Day Should You Be Eating

Healthy meals prepped.

There really isn’t a right or wrong answer here.

The key is picking a meal frequency you will realistically be able to stick to.

Personally I find having smaller sized meals helps a lot more with any cravings and hunger pangs, plus it’s much easier to balance your macronutrients across the day.

However, meal frequency is definitely not going to make or break your diet.

Your main focus should be eating the correct calories and macros nutrients while focusing on consuming nutritious whole foods.

However, here are some tips I personally recommend to make your whole dieting experience more productive.

  1. Aim to eat a large portion of your carbs (between 40 to 60 grams) and a good serving of protein (between 40 to 50 grams), within 1-hour post-workout. Research shows this will hugely aid your body’s ability to recover after your training sessions.
  2. Spread your Protein over 4 to 6 meals per day consuming 20 to 40 grams each time. Research tells us that doing this is much better for maintaining your muscle and strength when going through a diet.
  3. When setting up your meal frequencies, start with your pre and post-workout meal times and food, then work everything else around these.
  4. Aim to make 80% of your diet up from nutritious whole foods and 20% from anything else.

Here is a list of my go-to foods when dieting.

  • Chicken, turkey, white fish, tuna, lean red meat (mince, steak etc.)
  • High fibrous fruits (Apples, bananas, strawberries and raspberries)
  • High fibrous vegetables (Broccoli, carrots, spinach, split peas)
  • Grains (oats, rice and quinoa)
  • Sweet potatoes
  • Nuts and Seeds (Almonds, pistachios, walnuts, chia seeds, pumpkin seeds, sunflower seeds)
  • Low-fat Greek yoghurt
  • Low fat cottage cheese

As you can see there is an abundance of nutritious whole foods you can choose from.

The reason 80% of your diet should be made up of foods like this, is because you will feel much fuller on fewer calories.

Plus, you will avoid any unhealthy nutrient deficiencies along the way.

One of my secret go-to foods is dark chocolate when dieting.

It’s extremely nutritious, full of anti-oxidants and absolutely delicious.

This is one of the foods I include in the 20% of my calories, even though it’s incredibly good for you.

Just make sure you avoid products with loads of added sugar and aim for a cocoa content of above 70%.

Dieting Doesn’t Have To Be Boring

I will be the first person to tell you, I absolutely suck at cooking.

If something takes to long to prep or is too over-complicated to make, then I’ll steer 1000 miles away from it.

However, this doesn’t mean you have to spend your lives eating plain and boring food.

In our BFG Muscle Meals Nutrition Pack, we have had high protein meals specially designed so they meet all our requirements.

  1. Easy to prepare
  2. Quick to prepare
  3. Use ingredients you can get in any normal supermarket
  4. High in protein
  5. Are Nutritionally dense.

Here is a couple of them below to help get you started.

Dinner Recipe

Egg and turkey stuffed peppers

Egg and turkey stuffed peppers recipe

Desert Recipe

Vanilla protein smoothie

Vanilla and coffee protein smoothie recipe

So How Do You Keep The Weight Off

It’s a hard pill to swallow, but research shows between 80% and 90% of people will pile the weight they have lost straight back on.

And probably in half the amount of time, it took to lose it.

In fact, this is what so many diet companies prey on.

They will get you to lose a bunch of weight incredibly quickly, knowing full well you will put it straight back on.

What happens next?  Well the same people who have just put all the weight back on, think to themselves, “well I lost all that weight before using XXXX so I can lose it again”.

They are then stuck in an endless cycle of yoyo dieting and paying for repeat prescriptions to the same service that clearly isn’t helping them.

The problem is, even if you follow all the guidelines above and get yourself into the best shape of your life, but then go straight back to normal eating habits, shovelling loads of extra calories back down, you will eventually pile all the fat back on.

So how do we stop this happening?

The answer?  Reverse Dieting.

I am not going to go into detail here, but Check out my Full Reverse Dieting Guide Here to learn everything you need to know about the process.

Reverse dieting is something you can not afford to miss out on if you don’t want to end back at square one again.

How To Lose Weight Quickly Key Takeaways

  1. Following a diet excessively low in calorie and protein will be incredibly detrimental to you
  2. Make sure you are in a calorie deficit between 20 and 25%
  3. Your diet should be high in protein and high in carbs
  4. 40% of your diet should be made up of protein
  5. 40% of your diet should be made up of carbohydrates
  6. Use a good calorie calculator to work out everything for you

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Guide on how to lose weight quickly and keep it off

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