There are gym rats that can’t seem to lose weight. They spend time lifting weights and burning carbs, but they may not be following a healthy diet. Working out frequently doesn’t give anyone permission to eat whatever they want!

Lose Fat Faster

Cardio workouts help burn fat, but a fat-loss diet plan will make you lose it faster. Everyone’s daily calorie needs are different and depend on age, weight and activity levels. Start by taking your own inventory. How much energy burned likewise depends on age, size, weight, and activity levels. This total amount is known as the total daily energy expenditure, and you’ll need to balance that with healthy, proportionate meals. Meal planning can seem like a lot of work, but once you set up a program for yourself following it will become routine.

What are Macronutrients?

Foods are composed of macronutrients; these are the most important nutrients that people need in their diets. This translates into proteins, carbs, and fats. Ideally, 50 percent of calories should come from protein, 30 percent from carbs, and 20 percent from fat.

Recommended protein sources include:

  • Lean meats
  • Skinless poultry
  • Low-fat dairy

Carbs that have a lower glycemic index are best, such as:

  • Vegetables: corn, sweet potatoes, beans
  • Fruits: apples, pears, grapefruit, bananas, strawberries
  • Whole grains: Brown rice, oatmeal, 100 percent whole-wheat bread

Fats have a place in your diet plan, in moderation. Avoiding them completely will not give your body certain needed nutrients.  Here are sources of good fats:

  • Salmon, tuna, mackerel
  • Low-fat cheeses
  • Almonds, walnuts, peanut butter
  • Olive, canola, and safflower oils

A Fat-Loss Diet Plan

So what foods should you avoid to lose fat fast? Start by monitoring your sugar and fat intake. High-glycemic index carbs that elevate blood sugar like cookies, candy, cake, and anything else made with white flour or a lot of sugar should be avoided. As for fats, if it’s fried or creamy, stay away: No high-fat dairy or salad dressings, and skip the cheeseburgers and fries.

Switch out that white bread for rye, pumpernickel or 100 percent whole wheat. Request brown rice instead of white at your favorite Chinese restaurant. And instead of having cake for dessert, try some fresh strawberries. Cutting back on sugar and carbs will probably make the biggest difference in your fat-loss plan.

Plan to have a protein, a fat source, and a low-carb veggie at each meal. You can be creative; it doesn’t need to be something boring like a boneless chicken breast and a side of steamed broccoli. There are easy diet plans that will help you lose fat while feeling satiated and satisfied.

Diet plans for men can be different from the diet plans for women, and our Lifesum weight tracker app allows you to choose the diet plan that’s right for you. Answer a few questions about yourself and it creates a healthy diet plan that is easy to follow. Personalized diets like our High Protein, 3-Week Weight Loss, and others provide easy options that aren’t a lot of work.

Lifesum app icon



Based on 205,118 customer reviews.

Last updated: 2018-10-01. To leave a review, visit App Store or Google Play.

5 out of 5 stars

I have been using this app for months now and has really helped with my food intake, I have found it very helpful. Figuring out what type of foods I should be eating to be healthier! Since I had no clue what I was doing! I’m thankful I found this app!!!!

5 out of 5 stars

I started using the app on a Monday and tracking my food and being super honest. It’s Thursday and I’ve already lost 3 lbs. I’m so so so happy and will continue using it throughout weight loss journey. It’s really user friendly as well!

5 out of 5 stars

I love this app! It has so many features and great advice. With the different meal plans and exact calorie counts, this app was perfect for me.

You are here:

  1. Home
  2. Health education
  3. Lean and Mean Eating for Faster Fat Loss