When It comes to fat-loss There is no doubt that your diet is most important factor you have to get rid, even if your training is on point and consistent, you are not going to see the result you want without proper nutrition Strategy, but this is what most people fail and honestly, they should not be blamed, as people are constantly overwhelmed with new diet and supposedly, new best way to lose fat. So what becomes extremely difficult to new approach to take, but real truth is every single diet or dietary method, there works the exact same way, they all achieve weight loss by causing you to eat at caloric deficit, meaning you are eating less calories than burning every day. Research has proved time and again. whether it is Keto intermittent fast and so on, although these diets may each have certain Psychological and Physiological benefits. Non of these diets and methods have any special fat loss effects instead work by making it easier to eat less calories simply meaning the best diet for fat loss the one that you personally enjoy the most and will be most consistent with. However, with that being said regardless what approach you choose, there are few factors you need to get rid, in order to optimize your diet to fat loss and are mainly how many total calories, protein, Carbs and fats you consuming on daily basis so as for calories intake if you want to maximize fat loss, while minimizing muscle loss, you have to pay close attention to how much calories, you are taking.
Research indicates this is best done with moderate caloric deficit that enables you lose around 0.7 % of your body weight/week, which is around 1 pound of weight for most people. In fact the more aggressive calorie deficit was actually shown to hinder fat loss as opposed to accelerated and if you are unaware of what your calorie intake should be good starting point something recommended from 2014 paper Eric Helm and Colleagues is to simply multiply your body weight with 13, although this won’t be spot on to everyone. You can start with that then increase or decrease your calories based on how your weight loss progresses to little nest level.
Example : 170lbs x 13 = ~ 2200