Best DIET PLAN to LOSE FAT FAST (4 WEEKS) | Step by Step Diet Plan
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Timecodes
0:00 Intro
0:53 Calories
3:10 Macros
3:29 Protein
5:03 Fats
6:43 Carbohydrates
9:38 Meal Frequency
10:25 Meal Timing
11:17 Supplements
This is a step by step plan to make your own customised and personalised diet plan for Fat Loss. If you are looking for fast fast loss you must focus on the diet along with your workout and cardio routine.
These are extremely easy calculations and a little bit of effort from your side will help to design the best diet plan to lose fat fast.
When it comes to diet there is a lot of confusion as to how many calories should you eat, how many grams protein should you eat in a day, how many carbohydrates and fats should you consume in order to lose fat fast.
In this video we will be focusing on 5 main components:
1. Calculating number of calories
2. Calculating the Macronutrients i.e. Protein, Carbs and Fats
3. Meal Frequency (How many times in a day should you eat)
4. Meal Timing (What times of the day should you eat)
5. Supplements needed to start your Fat Loss process
Calories are the number 1 factor in deciding how fast you will lose fat. If you eat too many calories you won’t be able to lose weight and if you eat too less calories then you will start losing your hard earned muscle mass which will drop your metabolism and slow down your fat loss .
Similarly for macronutrients let’s talk about Protein needed in a day. If you eat too much protein it can cause you to eat more calories and if you eat too less it will result in muscle loss because Protein is responsible for repairing or building new muscle . It breaks into amino acids and repairs your muscles
Here we will be taking an example of 2 individuals both of 80 kgs . One individual has higher body fat percentage and the other has lower body fat percentage.
The amount of calories will vary for both individuals. The higher body fat percentage individual will eat less calories to less fat and the leaner individual will eat more calories for healthy weight loss.
The amount of protein required will remain the same in both individuals but the amount of Fats and Carbohydrates will differ in both.
The higher body fat percentage individual will eat lesser fats and carbs and leaner individual will eat more fats and carbs for healthier fat loss.
If your weight is different than 80 kgs then replace the weight with your own weight in all the calculations in video. Hope this video helps you to lose fat fast and achiever the best physique of your life .
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Пікірлер: 1 600
Now this is called quality content.
@ABHINAVMAHAJAN
3 жыл бұрын
❤️
@ignite571
3 жыл бұрын
Tum mithe ho 😂😂
@anuragtomar745
3 жыл бұрын
I saw this same Quality content 2 years back on this same channel, still he is struggling with same Content 😂😂
@bethechange1945
2 жыл бұрын
@@ignite571 what's wrong in being meetha?
@aksh2
2 жыл бұрын
@@ignite571 Tum dimag se paidal ho.
This is one of the best, and literally one of the best and highly informative video available for a layman individual who is just trying to create a good diet plan. The calculations were easy, clear and crisp. This is a super quality content and I’m here for it. Kudos 👏🏻👏🏻👏🏻
Simplicity is so underrated for reasons unknown to me . Thank you Abhinav for making this realistic & simple !
Great content! Loved how you simplified everything so well.
@ABHINAVMAHAJAN
3 жыл бұрын
🤗
Yesss !! Absolutely we need more videos like this. 👀🔥🔥👀 Full of informations
Literally the best fatloss diet video, no bullshit, just everything scientific and to the point, god bless you Abhinav
@ABHINAVMAHAJAN
3 жыл бұрын
❤️
@coolian00
Жыл бұрын
what diet plan ......thia what all u tuber are saying
Fantastic video Abhinav .Glad to see you back again with amazing content .Thanks a lot 👍🏽🔥
The absolute best explanation I have finally come across! Sorted out all the confusion about calculating macros. Thank you for sharing this and explaining it so well.
Wow ! Such an easy way to explain. I'm super impressed. Thank you. It's helpful. I don't think non of the youtuber ever think of explaining it in simple way since most of us all not bodybuilders/carrier oriented in similar field. We're going gym for fitness and that's something awesome. Thanks mate.
I dont have words to express my gratitude. This is the simplest and most educational video. And yes, no sponsored items. Great job sir
I watched this video while struggling with bodyfat and a dad bod a year ago and today writing this with a 6 pack , god bless you badey bhai ❤ live a long life
@user-gg4no8es6u
3 ай бұрын
Brother please teach me I'm too suffering
Great content! Simplified everything and to the point explanation.
This is literally the most clear and perfect video regarding fitness🔥🔥🔥🔥
@ABHINAVMAHAJAN
3 жыл бұрын
❤️
Can’t tell you how important this was for us! Thanks a ton!
This was really good.. Detailed explanation and easy to comprehend..!
Simple, effective and the best part, not scripted. It really felt that you're naturally talking to your audience. Hats off Bade bhai! You won a lifetime sub!!
Best fatless video I have ever seen. Well organized. Thank you very much Bro :)
This is to the point quality content 👍 amazing brother.
Amazing!Simple and clear!
Thanks a ton for this valuable piece of informative content. Looking forward to way more!!
Something I wanted to know thoroughly. Good explanation with proper content no extra bullshit like other 👍👍👍 keep it up bru💪💪👍
I was looking for a simple video which could help me plan a diet for myself , glad I found it , thanks a lot man for creating such an awesome video & explaining it so simply !
@ABHINAVMAHAJAN
3 жыл бұрын
🤗
@ABHINAVMAHAJAN
3 жыл бұрын
Happy it helped
Love it.. I was searching this since long. Big Thanks ❤ Keep it up brother.
Thankyou so much for this much needed video. Precisely explained. 🤞🏻 Short and simple 💯
Hey Abhinav, Its was really amazing to watch, Never came across to such video who gave so much of clarity and knowledge, will really follow to build 8 packs, hope to see a video on 8 packs in future :-))
Thank you so much sir.. this is we called quality content. Thank you for sharing this details. Much needed 🙏🏻 God bless you
@ABHINAVMAHAJAN
2 жыл бұрын
🤗❤️
Awsum video . Great work , u r adding value to ur viewers now through this channel
Thank you very much, Abhinav. I was looking for this knowledge for a long. I am really very thankful to you.
One of the cleanest, clearest video that I have ever come across. Just kept it simple for a lay man to understand. Appreciate Abhinav
@ABHINAVMAHAJAN
3 жыл бұрын
❤️
@ammarkhan7371
3 жыл бұрын
Video of Mridul madhok was also good
The Abhinav Mahajan we all have been waiting for, Is backk 🔥🔥🔥
@ABHINAVMAHAJAN
3 жыл бұрын
❤️
Thankful to you..You explained everything very well..I was looking for this information from last 6 to 8 month's..It's really very much beneficial Thank you 👍🏼
Simple and strong. Keep up the good work bro 🔥
What a clear explanation for a complex issue, very positive mindset Abhinav, keep it up 👍👍
@ABHINAVMAHAJAN
3 жыл бұрын
🤗
@coolian00
Жыл бұрын
hahahahahahahah
Bro Its a amazing explaination to create our own diet plan for weight loss Thanks for this video and expetcing more quality vids like this from you. Love from Tamil Nadu❤️
great content. I have seen many videos on diet, but concepts was never cleared. You have explained in very simple manner. 😊 Appreciate your work...👏🏻
This is the best video I have ever seen for detailed fat loss diet plan, thank you so much 🙏 ❤️
Very well explained in deep without any shit talk loved this ❤️
@ABHINAVMAHAJAN
3 жыл бұрын
❤️
Hello Abhinav, thanks for explaining fat loss and Macros in such a easy way. I have a questions, how much calories needed to be burned via workout during fat loss program ?
@yashraikesh8754
9 ай бұрын
Same doubt have you ever got your doubts clear in 2 years??
Fantastic way of explaining stuff. More power to you
Thanks Abhinav for making it simple, detailed video, keep shining brother 👍
It was really amazing one. Took a book and pen and side by side made a diet plan for myself. And yes of course liked and subscribed. Thanks a lot ❤️
Sir, After doing gym of 3 years a lots of knots has been formed in my body. (On arms, backs, thighs) Do you know about any solutions, i need help in that if possible, sir?
The only video which I found well explained and easy to understand ……. Great work 👍🏻
Perfectly and Thoroughly Explained ! Thankyou sir 🙏🏻😇
People who are watching this comments, l wish there parents still Alive for more than! 💯 years, God bless U & U R family 😇❤️
@jaishreeramm328
3 жыл бұрын
Jyda zinda rh k v kya krna jb insan healthy na ho... Wish krna hai to aisa kro ki sbke parents happy healthy aur salo alive rhe
@pratikkadam6856
3 жыл бұрын
Subscriber badhane ki ninja technique
@Mr.BaldurYT
3 жыл бұрын
Ye bkchodi kb bnd hogi jaane kon bawaaseer chalu kia tha ye
Do we need to calculate macros and calories of fish oil tablet ? Also let me know recommend amount of fish oil. Thank you 😊
One of the best videos out there, Honestly you explained everything so well , I have subscribed to this channel.
Thanks Abhinav! You have explained it very nicely.
Bahut aachi video banai hai.... Mera weight 80kg hai magar 1600 calories khana kaafi painful hai (low calories)
@ABHINAVMAHAJAN
3 жыл бұрын
👍
@honeyclub_
3 жыл бұрын
Bro if you want good results then you will have to do it
@vishavize
3 жыл бұрын
16oo is too low man... 20-25 percent less than maintainance is good for you man
@ZiluandShemo
3 жыл бұрын
To
@ZiluandShemo
3 жыл бұрын
Try tea eat food low in calories but satisfied hunger for longer period like oats , I suppose this video for those who do not do any workout, you can increase if you workout and consume less calories according to your weight loss goal I.e how much you wish to lose inbweaks
When the world needed him the most , he returned. Top notch content.
Awesome content and its definitely gonna help !!
Main kafi sal se fitness pr videos dekh rha hn is trha ki kamal video maine ni aj tk dekhi…excellent superb ♥️👍👍👍👍👍👍
Honestly you blew my mind Abhinav! What a simplicity to explain the entire hard calculation math for calories intake. Keep such content coming brother! 🙌🏻
@ABHINAVMAHAJAN
2 жыл бұрын
Thank you
@rima8358
Жыл бұрын
Why r people dieing in gyms or or dieing of heart attacks at early age?
@rima8358
Жыл бұрын
By the way u r very good. I listen to ur videos very carefully
@rima8358
Жыл бұрын
Please also cover the fact that those covering with piles shd avoid whey protein powders. Is very very bad for the stomach
@satyayadav25
Жыл бұрын
@@ABHINAVMAHAJAN ❤
Eat more protein and eat less carbs and congrats u got urself a ripped physique !
Cant explain much simpler than this. Very good video. 👍
Wonderful..impressed such a simple and easy explanation...hats off boss..like it..shameela
Legend ❤️
@ABHINAVMAHAJAN
3 жыл бұрын
🔥
Sir, Please make a video on Best home workout or cardio for fat lost 🙏❤
@ABHINAVMAHAJAN
3 жыл бұрын
❤️
@sujugyahazarika3683
3 жыл бұрын
@@ABHINAVMAHAJAN you replied me Means a lot ❤
Excellent ,Informative ,Politely explained,Very professionally made video Bravo !
This video was extremely helpful. Thank you so much. 👍💪
Holy crap, looking at this video I realised I'm heavily undereating food! Nearly 1200 which is extremely low for my weight. It's crazy. Thanks for this!
If we do workout in evening then should we take carbs
@ZiluandShemo
3 жыл бұрын
After workout must include protein less carb more protein
@ABHINAVMAHAJAN
3 жыл бұрын
Yes
I haven’t seen this type of simple & highly informative video on in my life! Thanks a lot. Your doing such a wonderful job Bro 👍🏻👍🏻👍🏻👍🏻 I’ll recommend your channel to my family & Gym friends. 🇮🇳👏👏👏👏👏
Great! And so easy to understand.
This is what I've been searching for, coincidentally my weight is 80 kg too so I can follow it accurately
@ABHINAVMAHAJAN
3 жыл бұрын
❤️
@Pratik1996shinde
3 жыл бұрын
@@ABHINAVMAHAJAN hi, please also make video on things one should be eating to cover 1600/2000 calories?
Who are else great fan of " Abhinav Mahajan "❤️😇
@ABHINAVMAHAJAN
3 жыл бұрын
🔥
Such an easy way to calculate macros!!!! Made my life lil easy
I used to avoid Indian fitness influencers and channels due to typical Indian mindset, but Abhinav changed my perception and and helped me a lot in my fitness journey... Thank you so much!!
Can we increase cardio instead of going on a calorie deficit?
@niharmashru6419
3 жыл бұрын
Maybe no !!!
@dhavalgilit1655
3 жыл бұрын
Yes. Definitely yes. But don't overdo on HIIT cardio. Go for a walk or basketball dunks or whatever that doesn't make you hear your pulses in ears 😂
CONFUSION Taking weight 64kg for calculations, here are the recommended diet 1. CALORIES - 1280 2. PROTIEN - 96 Which amounts to (Calories: 384) 3. FAT - 44.8 (Calories: 403.2) 4. CARBS - 284.5 (Calories: 1139.2) So if we add all the calories from protien, fat & Carbs, its going way above the recommended one. Have i done some mistake ?
@ABHINAVMAHAJAN
3 жыл бұрын
Yes you need to watch the calculation for carbs again. You are doing it wrong
@kanwarpreetkaur9850
3 жыл бұрын
Total claories ko fats aur protein se minus krdo Aur Jo ayega usko 4 se devide to get carbs amount
Mujhe boht khushi hui Apki videos daikh ker ak compelete guidline for weight n fat loss.jo aaj se pehly kisi or trainer ki video mai nhi mili.Jazak Allah Allah apko mazeed traqi de.from PaKistan
It’s great content , Very nice way of explaining 🤙 please make a video on which routine of workout is better ? morning or evening ? Does it affect anyhow doing it at different timings ?
One of the best diet related videos i have come across on youtube...🤘
Really impressive information and perfect description...... ☺️👌
No one ever shared such a wonderful information in detail hats off to u abhinav sir
One of the simplest explained & complete video by you. Tysm you have saved my money.
Amazing video!! really great quality information
No bullshit amazing first Tuber who explained it so clearly this video will help a lot of ppl for fat loss ❤️
Best video I have ever seen for planning a diet … 😊
Literally no promotion and only neat and informative content. Loved it
Good work. I am melting away my belly fat and developing abs these days. I am making quick progress. I am relying a lot on proteins. Thank you.
You just nailed it bro👌 the entire thing is clearly explained ,Anyone can easily understand ..keep doing the good work 🔥Love from Bangladesh 🇧🇩
Crisp and to the point. Subscribed.
Incredible job Abhinav! Keep it up💪🏻👍🏻
very well explained, thanks
Sir you explained it in a very proper and simple manner 🙏🏻
Nicely explained bro.. Thanks a ton...
Extremely fine explaining you are!👍🔥🔥
The most easiest and straight up formula ever told to lose fat thankyou brother ❤️
Bro you are awesome. The best explanation I had seen on KZread 💯
very welled explianed in details. keep it up bro
nice video, it was very informative. I was just blindly following the diets till now, but this gave me the power to understand what I am eating. thanks for such an informative video.
Great stuff man.
Extremely knowledgeable and excellent video .... Thank you soo much abhinav .... Be happy always... ❤️🙏🙏😃😃😃
This is something really great giluidence and they way of explanation is superb. Thnx bro
Very well explained about diet and fat loss. Thank you sir.
Wow. Such a great knowledge video
Quality information made easy 🔥🔥🔥
After watching millions of videos on fitness, first time i made notes! kudos.
One of the Great content for calorie counting…thanks brother ❤