DIY Fat loss diet

With all the weight loss diets out there it can get confusing. I will say that as science gets better a lot of these diets work but what you really need to know is if they will work for YOU.

So for the next few posts I will breakdown how YOU can setup your very own weight loss diet.

Part 1: Assess & Track (today)

Part 2: Pick a diet that BEST works for YOU (tomorrow)

Part 3: How to adjust to avoid plateaus or worse weight gain (Friday)

Assess & Track

  1. Before you start any diet you need to know 3 things
    1. How much you’re eating:
    2. How frequently you’re eating
    3. The types of things you’re eating

Now we’re going to briefly go into each of these

  • How much you’re eating
    • For 3-5 days, without changing anything in your current eating habits, download the phone app My Fitness Pal, setup a free account, and use the food diary tab to input your food and drink (if other than water)
  • From the calories and macronutrients you consumed, we will average this out to determine your baseline calories and macro ratio (this will come in handy when determining the type of diet that will work best for you: ex: are you a carb person and maybe if we go lower carbs that would be best? Or perhaps a juicy steak and vegetables are what fill you up and you could rock a keto diet to drop the pounds)
  • How frequently you’re eating
    • Again, for 3-5 days, make a note of how many times a day you’re eating and when each of those meals are. This will help to also help with figuring out the type of diet (for example if you tend to not eat breakfast and start meal 1 around lunchtime, then perhaps an intermittent diet will work best.)
  • The types of things you’re eating
    • I always tell my clients the best diet is the one you’ll follow. So if downing fish and broccoli all day is your thing and you can stick to it for the long run then take note. But if you’re like me and like your daily protein waffles and can’t imagine what the day would be like without, you know you’re onto something. Also, by throwing in foods your body isn’t used to can be really hard on your digestive system and overall energy due to the adaptation curve your body has to undergo



  1. Track your calories for 3-5 days
  2. Track how many times a day you’re eating and when
  3. Track the types of foods (and beverages besides water) you eat


Stay tuned for the next step in the DIY Diet: Picking the type of diet that is best for you

Published by Victor Egonu

Victor is an expert fitness coach at Fit-Edge helping busy business people build muscle, lose fat and keep it that way!