Best Fat-Burning Diets

Yes, it’s summertime. It’s time for tank tops, bathing suits, and showing off your sunkissed skin. However, some of us, who fall victim to laziness in the winter, have put on a few unwanted pounds. Don’t worry. FrogsFit is here to help. We have put together a list of some of the best fat-burning diets, according to science.

Some of the diets we will review are (not in order) a low-calorie diet, a low-fat diet, a low-carb diet, a ketogenic diet, or a high-protein diet. Each diet is unique, but they all produce similar, fat-burning results.

The Best Fat-Burning Diets

  • Low-Calorie Diet: 800-1,200 calories per day
    • Some of the benefits of a low-calorie diet are:
      • Limiting the number of calories you intake daily will lead to quick weight loss.
      • Will not cause you to lose lean muscle.
    • Some of the disadvantages are:
      • A drastic change in calorie intake can negatively affect your metabolism, causing a slow down.
      • Hard to enjoy the foods you love when your calorie count is very restricted.
  • Low-Fat Diet: 20%-30% of calories from fat. 80%-70% of calories should be from protein/carbs (mainly carbs).
    • Some of the benefits are:
      • Naturally, you will be cutting back on calorie-dense foods.
      • While this diet will help you lose fat quickly, it has not been proven to be the best solution for long-term results.
    • Some of the disadvantages are:
      • Not a long-term solution.
      • Very difficult to follow on a regular basis.
  • Low-Carb Diet: 15%-40% from carbs. 85%-60% from protein and fat.
    • Some of the benefits are:
      • A low-carb diet is proven to be very effective.
      • Taking on a low-carb diet reduces the risk of heart disease and strokes.
      • Cutting back on carbs teaches your body to burn fat as a replacement.
    • Some of the disadvantages are:
      • At first, a low-carb diet can lead to a sluggish feeling. This is because your body must learn not to look for carbs for energy, but fat instead.
      • Explosive energy is likely to decline.
      • High-protein diest will help with weight loss.
  • Ketosis Diet: Less than 10% of daily calories from carbs. 10%-30% from protein; 60%-80% from fat.
    • Some of the benefits are:
      • Puts your body in ketosis causing your body to burn ketones over glucose. In other words, your body will burn fat as a primary source of energy.
      • Eating more fat increases your body’s ability to burn body fat.
    • Some of the disadvantages:
      • This is a very hard diet to follow. If you eat slightly outside of the guidelines, it can throw your body out of ketosis and affect your metabolism.
      • A low protein diet can hold you back. A study indicated that a 5% increase in protein intake while in ketosis can triple fat loss.
  • High-Protein Diet: 25% of daily calories from protein
    • Some of the benefits are:
      • Most beneficial of all of the diets mentioned.
      • Can help prevent metabolism slow down after a large calorie cut.
      • Contrary to popular belief, a high-protein diet will not cause you to gain weight.
    • Some of the disadvantages are:
      • Might make gaining weight difficult.
      • Protein makes you less hungry. Make sure to eat carbs and fat to fuel workouts.