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How to set your calorie deficit for fat loss? What's the best way to determine how much you should eat? Here's the answer. Subscribe here https://www.youtube.com/subscription_center?add_user=shockingfit Online Coaching now available: https://www.tomic.com/contact/ When we look at the hierarchy of what makes up a successful fat loss diet, it's obvious that calorie intake is the most important factor. Without a caloric deficit, we can't maximize fat loss. This has repeatedly been shown in research: https://ajcn.nutrition.org/content/79/5/899S.long https://www.ncbi.nlm.nih.gov/pubmed/20384845 https://www.ncbi.nlm.nih.gov/pubmed/17122359 https://www.ncbi.nlm.nih.gov/pubmed/19386028 And if you're interested in learning more in-depth about the energy balance equation I suggest checking out a great blog post by Lyle McDonald at https://www.bodyrecomposition.com/fat-loss/the-energy-balance-equation.html Now, the question is, how do you determine how many calories you should eat when on a fat loss diet? And that's something I want to cover here and point out a few mistakes I see guys make all the time with calories. Related videos to help you set up your nutrition: How to estimate calorie maintenance https://www.youtube.com/watch?v=Y8nKEwrN9I0 General fat loss guide https://www.youtube.com/watch?v=WgFYA_v59NU Setting your macros https://www.youtube.com/watch?v=VIFRY_--YuU Best macros for fat loss https://www.youtube.com/watch?v=PIx9n1MGsQE The link mentioned in the video: https://www.bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html The truth is that there's no way to know how your body will react to a specific calorie intake. There are many things we can't control when it comes to our energy expenditure such as our NEAT levels which can vary to thousands of calories. And this means that you need to become good at adjusting calories based on how our body responds. Sadly, most people don't do the first nutrition phase properly which in a lot of cases mean they're not setting themselves up for success. So in this video, I wanted to share with you guys how the first eight weeks of a diet setup might look like if your goal is to maximize fat loss. Why eight weeks, why so long? You'll see. Let's start with week 1 and 2. In this phase, you estimate your maintenance calories and then reduce based on the rate of fat loss. Average reduction is 20%. So if your maintenance is 2500, you reduce by 500 kcal / day on average which would give approx. About 1 lbs/week of loss. Moving on, we have week 3 and 4. (This is where most people make a mistake) Week 3, you let the body get used to the lower intake. There might be a delay in fat loss, and also the data is skewed when you drop the carbs because of water weight drop. Often we see huge drops in weight during this week as 1 gram of glycogen holds about 3 grams of water. The for week 4 give yourself time to become better with food planning and tracking. Also, you might be dealing with Whooshes and Squishy Fat for a week where your fat cells become replaced by water temporarily. So I don't recommend using week 3 and four as data to determine if your calories were set correctly despite that fact that you're technically already in a calorie deficit. Now, we move on to Week 5 to 8. These are the four weeks which you will use to determine the first adjustment to your calories. For this phase, I recommend full tracking with daily weigh-ins to get the weekly average. Additionally, I recommend measuring waist size on Sunday, and 4 point caliper measurement. Then after this four week period, you can use the data to adjust your calories to match the average rate of weight loss which is going to be anywhere between 0,5 - 1.5% of your BW / Week. (https://www.youtube.com/watch?v=zhMXMP5VN-k) You might need to reduce 10% more and re-assess again in 4 weeks or just keep it as is. It's important to be patient and give yourself enough time in that initial eight-week phase for a productive cut. Hope you enjoyed! Let me know in the comments if you find this helpful. Talk soon! - Mario Online Coaching: https://www.tomic.com/contact/ For more fitness, and personal development tips: Free Facebook Group: https://www.tomic.com/group/ Facebook Page: https://www.facebook.com/MarioTomicOfficial Instagram: https://instagram.com/mariotomich Website: https://www.tomic.com Music: Three Days (Sunny June Mixx) by Maxwell Powers https://freemusicarchive.org/music/Maxwell_Powers/Fridays_Volume_1/13_-_Three_Days_Sunny_June_Mixx Follow Maxwell Powers: https://maxwellpowersmusic.com https://blocsonic.com/artist/maxwell-powers

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Shark Tank is a popular American reality TV show where entrepreneurs pitch their business ideas to a panel of wealthy investors, known as the “sharks.” Over the years, many keto products have made waves on the show, with keto gummies being one of the most successful. These low-carb, sugar-free gummies have taken the health and wellness industry by storm, offering a delicious way for people to stay in ketosis and reach their weight loss goals.

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One of the first keto gummies to gain traction on Shark Tank was a product that promised to deliver all the benefits of a keto diet in a convenient and tasty snack. These gummies were formulated with high-quality ingredients like exogenous ketones, MCT oil, and collagen, making them perfect for anyone following a ketogenic lifestyle. The sharks were impressed by the taste and effectiveness of the gummies, leading to a successful deal that helped the brand grow and expand its product line.

Another keto gummy brand that made a splash on Shark Tank was focused on providing a fun and flavorful way for people to enjoy the benefits of the keto diet. Their gummies came in a variety of fruity flavors and were sugar-free, making them an ideal snack for those looking to curb their sweet cravings without derailing their diet. The sharks saw the potential in this innovative product and decided to invest, catapulting the brand to success and popularity among keto enthusiasts.

One of the key factors that set these keto gummies apart from other products on the market was their commitment to quality and transparency. The brands showcased on Shark Tank emphasized the importance of using only the best ingredients and ensuring that their products were free from harmful additives and fillers. This dedication to excellence resonated with consumers, who were drawn to the gummies for their delicious taste and health benefits.

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The success of keto gummies on Shark Tank has had a significant impact on the health and wellness industry, influencing the way people approach their diet and lifestyle choices. These innovative products have made it easier for individuals to stick to their keto goals, providing a convenient and enjoyable alternative to traditional snacks. As more people discover the benefits of ketosis, the demand for keto gummies continues to grow, prompting more brands to enter the market with their own unique offerings.

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One of the most appealing aspects of keto gummies is their versatility and convenience. These portable snacks can be enjoyed on the go, making them perfect for busy individuals who want to maintain their keto diet while juggling a hectic schedule. Whether you’re looking for a pre-workout energy boost or a post-meal treat, keto gummies offer a convenient and delicious solution that fits seamlessly into your daily routine. With their wide range of flavors and formulations, there’s a keto gummy out there for everyone, catering to different tastes and dietary preferences.

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