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You can be eating all the “right” foods and still wonder why your belly fat isn’t moving. The problem might not be what you’re eating, but how you’re putting the entire day together. 👀
In this video, Dr. Michael Diamonds lays out an exact full-day meal plan for women, designed to remove the confusion around portions, protein, meal timing, and what actually belongs on your plate. 🍽️
🔥 The two numbers you need before building any meal plan
💪 The simple plate rule that can make staying on track much easier
⏰ How to structure your meals even if you work long or night shifts
🛒 How to make the entire week easier without spending every night meal-prepping
📉 And what to change when you’re following the plan but progress eventually stalls
You’ll see the entire day built plate by plate, including alternatives if you don’t eat meat or dairy, so you can actually see what a realistic fat-loss diet looks like without starving yourself.
And there’s one surprisingly simple rule about the order you eat your food that most women have never been taught. 👀
Watch until the end and screenshot the complete plan so you can copy it for your own week. 🔥
What’s the meal you struggle with most: breakfast, lunch, dinner, or late-night snacking? 👇
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The information presented in this video is for educational purposes only. Dr. Mike Diamonds does not claim to diagnose, treat, cure, or prevent any disease. All health-related improvements shown or mentioned are based on individual experiences and should not be interpreted as typical or guaranteed outcomes. Always consult with a qualified healthcare professional before making changes to your diet, exercise routine, or medical treatment.
Any transformations presented in this video represent exceptional results. The average male client who starts with 17%+ body fat and completes our program loses 24lbs during their first 16 weeks. The average female client who starts with 17%+ body fat and completes our program loses 17.5lbs during their first 16 weeks. Results vary based on starting weight, commitment level, and individual circumstances. Individual results may be higher or lower than average.
Changes in health markers, such as blood pressure, blood sugar levels, cholesterol, testosterone levels, and resting heart rate, vary from person to person. These metrics are influenced by factors including genetics, nutrition, exercise adherence, sleep, and stress management.
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Ladies 👋 For the next 72 hours, I'm personally replying to every comment. Ask me anything, no question is too small. I'm here to help! 💬
It wasnt until i combined high protein with high fibre that I started feeling more satiated by my meals.
Either one one their own leaves me struggling, but together they are an absolute game chamger 🎉
I have always ALWAYS refused to drop my fat as low as people have recommended. It never worked for me so i never got on board – and i am glad i refused.
This is incredible information! Thank you for this!! 🩺⚕️🩻
Thanks for the amazing content!!! For over 40 how do uou loose belly fat and which protien sources are best? Whats the minimum protien per day? They say calorie deficit thats the only way you can lose the weight
I've been doing water fast it helped me at first doc and I thought it was. It but I later started binging now an 96kg from 77 am literally stuck with everything
My goal is to get back to 58 kg. I’m currently 74 kg at 173 cm, 38 years old, and exclusively breastfeeding my 4-month-old baby.
Can I already start losing weight safely, and if so, how would you recommend adjusting my macros/calories while breastfeeding? Is there anything specific I should pay attention to to protect my milk supply, recovery and hormones?
I’d love some guidance on how aggressive (or conservative) I should make the deficit. Thank you! ❤️ Love your content!!
I thought you said your largest meal was at lunch not dinner???
Hello! How would this work for someone with IBS-D. 48y-140lbs. I’m also a teacher so I have to be mindful about what I eat for dinner and breakfast to avoid flare-ups at inopportune times.
I have been working out 3 to 4x per week..steps 11k/day for wkdays..hitting protein n using PFC..but still weight didnt move
شكرا جزيلا على هذه المعلومات الرائعة والمفيدة أخي ❤❤❤❤
For breakfast I’ve started eating 2 eggs, spinach and chia peanut butter pudding.
Dinner 50 grams of protein either bring salmon (with small potatoes, salad/ sautéd spinach.)
Or ground turkey butter lettuce boats with diced sweet potatoes, steamed spinach/cucumber salad. Dessert more chia pudding or honey Greek yogurt.
Drinks: water, sugar free liquid IV,an occasional glass of red wine, and pre-workout.
I’m 4’11 183 pounds. Styku scale says I’m 97 pounds of lean muscle. Just got back on the health journey after recovering from a car accident where I suffered 7 herniated disc and a layoff. Hopefully the new meal plan will get me back to the 120s/139s
I struggle with two things: 1) family that question and railroad my meal plan and 2) keeping motivated. Thank you for your consistent videos. I’m looking forward to your workout videos.
Hi dr Mike, I’m a big fan and love all your videos. I want to lose body fat percentage by 5% in 6 weeks. As a female I struggle with cravings. I do train 4-5 days a week. What’s best and healthiest way to loose body fat %. I’m now sitting at 25% and 60kg. What should be my daily calorie intake?
I have a question in less than four months ago I looked great and was having a nice physiques lots of muscles and I had to much fun in the summer and added like 5kg of fat and lost lots of muscles and I’m trying and trying to lock back in but it’s hard and it’s like I don’t know how to again can you give me some tips to start again 😢
What do you think about creatine? I found it helped with my recovery so that I could add a 3rd weight training session but after a few weeks had terrible bloating so had to stop. Any advice on how to stop the bloating? I miss how it made me feel.
hi dr.Diamond
i am 34 years old weight 153 lb height 5.3 i just started low impact weight lifting at home as a beginner
i want to lose 20 lb height
Superb Dr Mike 👏
Nora Renwick completely changed the way I approach weight loss. I used to feel like losing weight had to be miserable — constantly hungry, thinking about food all day and forcing myself through workouts I hated. With The Deficit Method, everything finally feels much more manageable. I’m eating foods I actually enjoy, I’m not constantly starving, and for once I don’t feel like I’m fighting against my diet every single day.
Can you please help me……I am 5’5” 190 lbs and willing to do the recommended work I have a walk pad for indoor use please
I have lost 25lbs at 8 months postpartum. I want to lose another 25 (at least) I’m eating around 2000 cals but haven’t seen changes in weight in a few weeks. This video got me thinking I should drop to around 1650?!
Hi Dr. Mike, I’m 33 years old, 5’7 and 173-175 lbs. I lift weights 3 x per week and walk incline after my workouts and around my neighborhood almost daily. I current eat around 1800 calories per day with 130-150g of protein and 20-30g of fiber. I’m pretty lean and looking to maintain muscle and fat loss.
Hello from France, Dr Mike. I'm a vegetarian, and it's difficult for me to see my body becoming very fat (I'm 61, my weight is 67kg,I have a high rate of cortisol due to professional burn-out and having to take care of my old parents suffering from dementia). I'm afraid I don't eat enough proteins…is tofu ok? Do you consider raw fruits as fiber or as carbs (as they contain sugar)? I go up at 6.30 every morning, just drink tea, go for a 1hour walk with my dogs, then I have my breakfast around 10 (cottage cheese, or vegan yogurt, fruit).
🙌🏽🙌🏽 🎯🎯 💯💯💯
What about fibre? This too needs to be high for gut health
Hi Dr. Mike, Thank you creating most knowledgeable videos.
I’m 35 and actively doing strength training and cardio. I’d recovered from PCOS but still I am not able to lose belly fat as I work in night shift so it became difficult for me to manage diet and sleep cycle. Kindly suggest
45 yr old mom of 7(all birthed by me). I have a hard time with consistency, and the reason is my cycle. I can go heavy and hard for 3 weeks, then I fall off till my cycle starts. Been this way forever. The fatigue, cravings, and lack of motivation kick in. I can pick back up after, go strong for some months, but, I’m always repairing the damage. Then I had a back injury that put me down for 2 years. I’m starting up again, and it’s the same thing. My cycle. What do you suggest?
I'm eating 1 piece of Ezekiel toast mixed w one hard boiled egg and a heaping spoonful of cottage cheese….
Doctor mike plz help me i am on diet almost one week and i check my weight its 69 same no changes. The meal i eat are morning yogurt lunch chicken or mutton and evening 2 white eggs and drink milk and 8000, steps and i do workout at home i do 100 squats 60 hydrents 30 sec flatter kicks and 45s plank or 20 lungs two sets and drink 3 litter in a day. plz reply me and tell me what i do.
I am a 71 year old female. I am 5'4'' and weigh 149. My goal weight is 120' which I weighed pre-menopause. I strength train 2 to 3 times a week and I walk daily. I am mostly plant based, but I eat seafood on occasion. I travel frequently which makes it challenging to get my workouts in and to eat healthfully. I find it difficult to get in enough protein. I do eat a lot of tofu and beans. I recently added Greek yogurt to my diet. My weight has stalled at 149 for months. What can I do to get the scale to start moving down again?
Hi Dr Mike! Thanks for this great video!
I’m 37 years old, 5'7" and around 123.5 lbs. I used to train and walk regularly and I never really had an issue with cellulite. After taking a break from training, I gained some body fat and started noticing more cellulite, as well as some belly fat.
I started training again in July and currently work out at least 3 times a week.(sometimes less ) I’m happy to be active again but I still feel like I’m not where I’d like to be physically. I’m wondering if my diet could be part of the reason especially since I also practice intermittent fasting for more than 5 years, usually fasting for around 16 hours.(sometimes I break this as well for a few days or weeks because of holidays etc)
My goal is to get back to my former shape reduce body fat and cellulite as much as realistically possible and regain my definition.
Thanks in advance!
My name is Phylicia
I am 25 years old
I weigh 200 pounds
I am 5’5
I tried to train at least three times a week, but I have been inconsistent lately, but usually it’s 3 to 5 times
I need help
Dr. Mike can we replace the 10 minute walk after meal for 20 squats like you say in your previous videos?thank you in advance❤
I’m a 5’4” woman, 59 years old, and I’ve been advanced bodybuilding for over 30 years. I train 5 days a week and average around 16,000 steps on those days. At that activity level, your calculation of about 1,500 calories would absolutely not be enough to fuel my workouts, recovery, or everyday life. I’m not a sedentary 59-year-old woman. My calorie needs need to account for my training volume, muscle mass, and activity level.
Is your calculation for women of all activity levels???
My calories at the moment is 2200 and weight is 119, with 120 grams of protein every day. 200 carbs, 80 grams fat.
Hello Doc! I'm gonna be honest okay.. i live in joint family. Everytime i see food which cooked by my mom. Even though i knew it's not for me, i always end up eating it. I cant control my mind.
hi Dr Mike, thank you for the video. I'm 32 years old, around 158cm at 72kg with 43% body fat, 22kg skeletal muscle mass. I'm always tired after work and wake up tired. My work is 7.30am-5pm, involves a lot of meetings where it's hard to achieve 10k steps per day. Most weekdays, my work extends to 7pm sedentary office work. In my country cottage cheese is not available, greek yogurt only has 5g of protein per 100g. I tired to make meal plan for the week for 90-100g of daily protein. I don't have the time to calorie count. I workout 2-3x gym session and 1x core pilates class in a week. I keep gaining weight, what should I do?