How to Lose Fat So Fast it Feels Like Cheating

Summary

Michael Diamonds presents three “cheat codes” for fat loss, plus a bonus sleep routine. His main message is to make a calorie-conscious, high-protein eating plan easy to follow, build activity into daily life, and strength-train consistently. The video’s rapid-loss framing is promotional; individual results and nutritional needs vary.

1. Make high-protein meals convenient

• He recommends aiming for about 1 gram of protein per pound of body weight per day and including roughly 30–50 grams per meal.
• Rather than cooking, he suggests assembling meals from coffee shops, fast-food restaurants, and ready-to-eat snacks.
• Example options include:
  • Breakfast: An Americano, egg-white bites, and optionally a protein shake.
  • Snacks: Protein shakes, protein chips or bars, beef biltong or jerky, and Greek yogurt.
  • Lunch: A Chipotle bowl with chicken, rice, beans, vegetables, and salsa; add chicken for more protein.
  • Dinner: A grilled chicken sandwich with grilled nuggets.
• He says protein can support fullness and muscle retention or growth, and has a higher thermic effect than carbohydrates or fat. He advises adjusting portions to suit personal calorie and macronutrient needs, and cautions viewers who may overeat snack foods to skip that snack.

2. Prioritize walking over formal cardio

• Diamonds argues that walking is easier to sustain than running and recommends increasing daily steps.
• He suggests checking an activity app to establish a baseline, then working toward 10,000 steps per day. He says some clients aim for 15,000.
• A walking pad under a desk is offered as a way to add steps while working.
• He also suggests taking a 10-minute walk after meals.

3. Strength-train three times per week

• He recommends three approximately one-hour gym sessions per week, using a plan that trains each muscle group about twice weekly.
• The actual exercise plan is shown on screen in the video rather than listed in the subtitles.

Bonus: Follow a “10-3-2-1” bedtime routine

Diamonds suggests:

• 10 hours before bed: Stop drinking coffee.
• 3 hours before bed: Stop eating.
• 2 hours before bed: Stop drinking fluids, except for small sips when thirsty.
• 1 hour before bed: Stop using screens. He also mentions blue-light-blocking glasses.

He links better sleep with improved energy and fewer cravings. However, the video’s specific hormone and fat-loss claims are the presenter’s claims and are not attributed to named studies in the subtitles.

Presenters and sources

• Presenter: Michael Diamonds, also referred to as Doctor Mike Diamonds.
• Other sources: The presenter refers generally to unnamed research, clients, and personal coaching experience. No specific studies or additional presenters are identified in the subtitles.