The Only Diet You’ll Ever Need to Lose Fat (and Keep It Off)

The Hook

Let’s be brutally honest for a second.

Most diets fail. Not because people are weak, lazy, or “lack discipline”… but because the diets themselves are broken.

• Keto works… until you miss bread and pasta.

• Intermittent fasting works… until life throws in a 7AM breakfast meeting.

• Carnivore works… until you realize you miss fruit, veggies, and, well, not smelling like beef jerky.

Here’s the truth: the best diet isn’t the one that melts fat the fastest — it’s the one you can follow for the next 5 years without hating your life.

Lesson: The Science of Sustainable Fat Loss

Every diet “works” because it creates a calorie deficit (you burn more than you eat). Period. That’s the law of thermodynamics.

The difference isn’t in magic foods — it’s in how easy it is to stick with it. That’s where sustainability comes in.

So here’s the framework I give my clients who want to get lean and stay lean:

Before we jump in “Step 1: Build Around Protein” Tap here first 👇

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Step 1: Build Around Protein

Protein is king.

• It keeps you full.

• It builds and protects muscle while losing fat.

• It has the highest “thermic effect” (your body burns more calories digesting it).

Rule: Aim for 1 gram per pound of bodyweight per day.
Eggs, chicken, beef, fish, Greek yogurt, protein shakes.

This alone makes fat loss easier, because you’re not starving all the time.

Step 2: Control Calories Without Counting Every Crumb

You don’t need to weigh spinach leaves or log every almond. That’s diet prison.

Instead, use the “Plate Method”:

• ½ plate protein + veggies

• ¼ plate carbs (rice, potato, oats, fruit)

• ¼ plate healthy fats (avocado, olive oil, nuts, whole eggs)

This simple formula automatically balances your calories without apps or stress.

Step 3: Cut the Obvious Junk

This one stings, but it’s non-negotiable.

• Liquid calories (soda, frappuccinos, juice, alcohol).

• Ultra-processed snacks (chips, cookies, packaged “fitness” bars loaded with sugar).

• Takeout that’s 1,200 calories in disguise.

You don’t have to eat like a monk — but if 80% of your diet is whole foods, you’ll win.

Step 4: Time Meals Around Your Lifestyle (Not TikTok Trends)

The best diet isn’t keto, fasting, paleo, or whatever’s hot this week.

It’s the one that fits your life.

• If you like breakfast, eat it.

• If you prefer skipping it and eating later, do that.

• If family dinner is sacred, build your calories so you can enjoy it.

Structure the diet around you, not around what some influencer with abs says.

Step 5: Stick to the “80/20 Rule”

Here’s the secret: you don’t need to eat clean 100% of the time. That’s misery.

80% of your diet = whole, nutrient-dense foods.
20% = flexibility for the foods you love.

Pizza night? A beer with friends? A slice of cake? Cool. Fit it in and move on. That’s how you build a lifestyle, not a prison sentence.

Step 6: Make It Stupid Simple

Don’t chase perfection. Chase consistency.

Here’s my “3-2-1 Formula” for diet simplicity:

• 3 solid meals a day

• 2 protein snacks (if hungry)

• 1 weekly adjustment (cut/add 200 calories based on progress)

That’s it. Nothing fancy. Nothing extreme. Just consistency, week after week.

Bonus Bite: What Actually Happens When You Diet Right

When you follow a sustainable approach:

• You lose fat, but keep muscle.

• Your energy doesn’t crash every afternoon.

• Your hormones don’t tank.

• You don’t rebound binge the second the “diet” ends.

Because there is no end. The diet is your lifestyle.

Inside my 12-Week Aesthetic Body Blueprint, I lay out exactly how to build a fat-loss diet without going insane. Meal structures, protein hacks, carb cycling strategies, even “cheat meals” that don’t wreck your progress.

👉 Check it out here → https://valueflow.gumroad.com/l/howtogrowmuscles

This week, try this:

• Write down everything you eat for 3 days.

• Circle the obvious “junk” you don’t even love (mindless snacks, sugary drinks).

• Cut just those.

Watch what happens in 7 days. You’ll be shocked.

Listen, brother — diets don’t fail because you’re weak. They fail because they’re unsustainable.

If you’re tired of yo-yo dieting, fad plans, and “shortcuts” that leave you back where you started… it’s time to do it right.

👉 Grab the 12-Week Aesthetic Body Blueprint now → https://valueflow.gumroad.com/l/howtogrowmuscles

Cut fat. Build muscle. Keep it forever.

At the end of the day, the best diet isn’t sexy. It’s not viral. It’s not extreme.

It’s simple. It’s flexible. And it’s sustainable.

Stick with it — and your body (and life) will never be the same.

Stay sharp,
BJ
Founder, How To Grow Muscles