Tired of stubborn fat? This simple weight loss approach can help you quickly shed '9 to 27 kg' effortlessly

Andrew Huberman's diet for fat loss and better health focuses on whole, unprocessed foods and eliminates excess carbs and processed junk.

Andrew Huberman, an American neuroscientist, in a July 2024 podcast on The Nine Club's YouTube channel shared his weight loss advice, which is centred around a holistic approach that combines a balanced diet, regular exercise, and a positive mindset. He emphasised the importance of understanding the science behind weight loss, which involves more than just cutting calories.

What to eat and what not to eat for weight loss?

According to his no-nonsense diet for fat loss and better health, eat these:

⦿ Meat, fish, eggs

⦿ Veggies and fruits

⦿ Water, coffee, tea

He said that by cutting excess carbs and processed junk, your body naturally reduces calorie intake, while protein keeps you full. So, avoid these:

⦿ Bread, pasta, rice, processed foods

⦿ Alcohol and milk

How to create a calorific deficit to lose weight?

Here's what Andrew said on the podcast: “For people who are heavy or have too much fat, I just give the following instructions: you can eat meat, fish, eggs, fruits, and vegetables. You are not going to eat bread, pasta, rice, tortillas or anything else if it is not on that short list – water, coffee, or tea are fine. What you find is that people who have been eating a lot of processed food and excess carbohydrates and fats together, when they switch to eating meat, fish, eggs, fruits, and vegetables and nothing else, are not drinking alcohol, they are not drinking milk, they lose a lot of fat very, very quickly, very fast. Mostly because they bring their caloric intake below what they need each day in terms of their activity, a calorific deficit it is called.”

What are the benefits of weight loss?

He added, “Protein is very satiating – you have a rib eye steam, you don't really want a second, but you could have a second one and a salad, and you are good. But you eat one bite of pasta or bread, and all of a sudden, you are hungry for more of that. And this has to do with the way carbohydrates impact our appetite. I am not demonising carbohydrates, this is not a ketogenic diet. But what you find is that people lose 10 pounds (4.5 kg) in the first week. Some of that is water weight, but that gets them headed in the right direction. And then, of course, they should also walk if they cannot do cardiovascular exercises, like running or biking. And then, they start doing some resistance training and they realise 'this is easy'. They are sleeping better, feeling better and everything is better. Your libido is better, mood is better. There must be a dozen people I have directly shared this with, and they have lost 20 to 60 pounds (9 to 27 kg) and kept it off for years.”

Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.