The Fatboy Fitness diet isn't a diet in the usual sense: it's a plain approach to eating while you train, built on regular meals, some protein at each one, fewer liquid calories and no foods you're forbidden from.
Please check with your doctor before starting a new plan, especially after a long break, an injury or if you take medication.
Is there a Fatboy diet?
Not a secret one, and not a branded meal plan. If you came looking for a clever trick, sorry. What follows is a sensible way of eating for people who are training, written the way the rest of the site is written: plainly, without hype.
If you want something more specific for your age, see weight loss diet for men over 30.
What are the basic rules?
- Eat at regular times. Skipping meals tends to end with a huge snack at 9pm.
- Put some protein in every meal. It keeps you fuller and helps you hold on to muscle. See how much protein to lose fat.
- Watch liquid calories. Drinks are the easiest calories to miss, and alcohol is one of them. Does alcohol stop weight loss goes through it.
- Keep most food simple. Meat, fish, eggs, dairy or beans, plus vegetables, fruit, potatoes, rice and bread.
- Leave room for real life. No food is banned. A takeaway on Friday isn't a disaster.
- Eat to match your week. Training days need fuel. Rest days need a bit less.
What does a plain day look like?
This is an example, not a prescription. Portions depend on you.
| Meal | Example |
|---|---|
| Breakfast | Eggs on toast, or yoghurt with fruit and oats |
| Lunch | Chicken, rice and vegetables, or a big salad with beans |
| Snack | Fruit and a handful of nuts |
| Dinner | Fish or lean meat, potatoes, vegetables |
| Drinks | Water, tea, coffee, with alcohol as the exception |
Nothing in that table is clever, which is the point.
How much should you eat?
That depends on your size, your activity and your goal, and a single article can't tell you. How to calculate a calorie deficit explains the idea. Treat any estimate as a starting point you adjust against your own results.
If you have a medical condition or take medication, talk to your doctor before changing how much you eat.
How does eating fit with training?
Training and food work together. The weekly plan builder builds a 7-day workout plan from more than 3,000 workouts, recommends 10,000 steps every day (adjustable) and adapts week to week using your check-in. It doesn't plan your meals, and it doesn't track what you eat. Keep your own notes if that helps.
For steady weight loss, the weekly plan builder and a plain way of eating beat any crash diet.
Related reading
- Dad bod diet: what to eat
- Stop snacking at night
- Eating out and losing weight
- Cheat meals and weight loss
- Is protein powder necessary?
- Weight loss plan for men
FAQs
Is this a weight loss diet?
It's a way of eating that can support weight loss if you eat a bit less than you burn. It doesn't promise any particular result.
Are there foods I should never eat?
No. Most food fits in moderation. If you have an allergy or condition, follow your doctor's advice.
Do I need to count calories?
No, though some people find it useful for a short while. Plenty of people do fine with the plate-based habits above.
The bottom line
There's no secret. Eat regular meals, include protein, watch what you drink and train consistently. Build your weekly plan.
Go train, FATBOY.
This article is general information, not medical advice. Train at your own risk. If you have a health condition, take medication or are unsure whether exercise or a diet change is right for you, talk to your doctor first.
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- eating
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