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EP 2/100: Full Day of Eating for Fat Loss – 1,900 Calories! Here’s a 1,900-calorie Indian fat loss meal plan with 4 simple meals – MEAL 1 to MEAL 4 – made with everyday groceries and minimal prep time. MEAL 1 – Rice, Egg Whites, Pickle, Curd & Salad – 375 kcal Carbs: 57g | Protein: 22g | Fat: 6g • Raw White Rice – 50g (uncooked): 179 Cal • Egg Whites – 5 medium: 68 Cal • Cucumber – 100g: 15 Cal • Carrots – 50g: 20 Cal • Curd (Whole Milk) – 100g: 61 Cal • Oil – 2.5ml: 21 Cal Note: I cooked double the quantities in MEAL 1 so I could split it across MEAL 1 and MEAL 3 to save time. MEAL 2 – Spinach Paneer Chapathi with Omelette – 570 kcal Carbs: 46g | Protein: 44g | Fat: 23g • Spinach (Raw) – 25g: 6 Cal • Milky Mist High-Protein Paneer – 100g: 204 Cal • Eggs – 2 medium: 126 Cal • Oil – 5ml: 41 Cal • Aashirvaad Multigrain Atta – 50g: 183 Cal Served as: 3 Spinach Paneer Chapatis + 1 Omelette Note: I cooked double the quantities in MEAL 2 so I could reuse it for MEAL 4 as well. MEAL 3 – Same as MEAL 1 – 375 kcal MEAL 4 – Same as MEAL 2 – 570 kcal TOTAL FOR THE DAY – 1,900 kcal ✔️ Carbs: 215g ✔️ Protein: 131g ✔️ Fat: 59g I used the same meals from EP 1/100 (2,700 Cal) and just adjusted the portions. By simply reducing the quantities, I created this 1,900-calorie fat loss version. You don’t need to change your foods – portion control is the game-changer. Keep it simple. DISCLAIMER & GUIDELINES: • These are just sample meals. You can adjust them based on your preferences and goals. • Feel free to mix and match meals from previous episodes to build your own plan. • Every individual is different – what works for one may not work for another. • Always consult a certified nutritionist or dietitian before following any diet plan, especially if you have health conditions.

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In this video I talk about why and how to diet to get to 6% 7% or 8% Body Fat and I compare Kinobody Macgregor Aldertons Dexa scan. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/2CEFJN2 So you're trying to get down to 6 to 8 percent body fat. And in today's video I want to focus on exactly how you should eat to hit the lowest body fat percentage possible. Throughout the last 10 years my body fat percentage has consistently remained low, and at certain points really low through the methods I'm about to share with you today. First I want to solidify in your head that when we're aiming to reduce body fat, the main way to do it is through diet. Weight training is still very important throughout a cut for you to maintain muscle mass and keep your metabolism elevated while burning fat. However for your body to actually use stored body fat working out takes a backseat to diet. Now before I give you the exact way that you should be eating let's first quickly talk about what 6 to 8% body fat looks like and what it actually means. There are a bunch of different ways to test out your body fat percentage but one of the most recognized and most accurate ways is through a dexa scan. There are a bunch of people that have already posted YouTube videos in which they get their dexa scan results and i want to provide a side-by-side comparison so you can see how body fat percentages are one inaccurate even on a dexa scan and 2 they're kind of irrelevant. You'll see what I mean in this comparison. Im going to compare Conor McGregor a ufc fighter to Greg Gallagher a popular intermittent fasting advocate to Jamie alderton whos a natural bodybuilder. All these guys got their dexa scan results and McGregor came up at 7 %. Gallagher came up at 8.1% and Jamie Alderton came up at 10.8%. If I were to line up these guys pictures I would assume that a competitive bodybuilder like Jamie alderton would have the lowest body fat percentage. And I would also assume that Conor McGregor would have the highest body fat percentage. These are just three examples but there are tons of these examples in which even the more accurate dexa scan doesn't seem very accurate at all. On top of that many people are under the impression that the lower the body fat percentage the more ripped and jacked you look. However part of looking "shredded" is about how much muscle mass you have on your body and how you hold your overall body fat. There are people that truly are 7% yet they look worse than someone that's 12% just because of the way that the fat is distributed across their body and how their muscles look. With all that said I'm imagining that you're probably not going to get a dexa scan. To track your body fat percentage you're probably going to be using either calipers or a bioelectrical impedance analysis both of which are considered far less accurate then a dexa scan. Even though any one of these tests can be used and progress can be measured as long as you stick to the same testing method they are inaccurate. One thing you don't want to do is you dont want to track via bioelectrical impedance and then a month later use the calipers. You gotta stick to one test. But even though they can be used as a comparison to measure progress the actual number that you get as your result doesn't really mean all that much in relation to Aesthetics. There are so many marketing campaigns aimed at convincing guys that unless their body fat percentage is in the low single-digits they have to buy a certain product to get there. However something that you should know is that being at a low body fat percentage 4 a competition and maintaining it on a daily basis are two completely different things. Our bodies need a certain percentage of fat in order to be able to function: Women need about 13 percent body fat and men about 3 percent. This is considered your essential body fat that you need to survive. In addition to essential body fat, a body also needs stored fat. With stored fat taken into account, when overall body fat levels drops lower than 14 percent for women and 8 percent for men, health risks increase, including everything from reproductive dysfunction to dehydration, starvation, loss of muscle tissue, premature osteoporosis, and organ and nerve damage. So first of all you should ask yourself why you want to be at such a low body fat percentage to begin with? And the second thing you should do is recognize that maintaining such a low body fat percentage on a day-to-day basis is unrealistic overrated unhealthy and completely unnecessary. 🔥 FREE 6 Week Shred: https://GravityTransformation.com

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