Learn how to create a calorie deficit, make smart food choices, and maintain your results—without hunger, restriction, or giving up the foods you love
If you've ever tried to lose fat, you know the pattern: Start strong with motivation high. Cut calories drastically. See initial results. Then... hunger strikes, cravings become unbearable, energy crashes, and eventually you give up and regain everything (plus more).
This isn't a failure of willpower—it's a failure of approach.
The Diet Industry's Dirty Secret
Extreme restriction works short-term but fails long-term. The diet industry profits from your repeated failures. They want you to believe fat loss requires suffering, but that's a lie designed to keep you coming back for the next "miracle solution."
The Promise: "Eat 1200 calories and lose weight fast!"
The Reality: You're constantly hungry, energy tanks, metabolism slows, muscle loss occurs.
Result: Unsustainable. You quit within 2-4 weeks.
The Promise: "Cut out carbs/sugar/fat and watch the pounds melt off!"
The Reality: You create intense cravings, social isolation, and psychological restriction.
Result: Binge eating when willpower runs out.
The Promise: "Follow this meal plan exactly for results!"
The Reality: Life happens. One "cheat" meal spirals into "I'll start again Monday."
Result: All-or-nothing mentality destroys consistency.
A Better Way Exists
What if you could lose fat eating foods you actually enjoy? What if you never felt hungry or deprived? What if the process was so simple and sustainable that maintaining your results felt effortless?
That's exactly what this guide teaches. No gimmicks. No extremes. Just sustainable strategies backed by science and proven with hundreds of Dubai professionals.
Understand how calories and energy balance actually work
Create a calorie deficit while feeling satisfied
Make high-volume, low-calorie swaps that taste great
Maintain results for life with the 80/20 approach
By the end, you'll have a complete, customizable system for losing fat and keeping it off—without hunger, without restriction, and without sacrificing your lifestyle. You'll understand exactly what to eat, when to eat it, and how to make it fit your life in Dubai.
Let's get started with the fundamentals that make everything else possible.
Fat loss isn't magical or mysterious. It comes down to one simple principle: energy balance.
Calorie Deficit = Fat Loss
Eat less energy than you burn → Your body uses stored fat for fuel
Calorie Maintenance = Weight Stays Same
Eat the same energy you burn → No change in body weight
Calorie Surplus = Fat Gain
Eat more energy than you burn → Your body stores excess as fat
The Bottom Line
Every successful fat loss diet works because it creates a calorie deficit. Keto, intermittent fasting, low-carb, paleo—they all work through the same mechanism: getting you to eat less than you burn. The method doesn't matter. The deficit does.
All the food and drinks you consume:
How your body uses energy:
There's a massive difference between a healthy calorie deficit and starvation. Here's what you need to know:
1000+ Calorie Deficit
Extreme hunger, muscle loss, metabolism slowdown, unsustainable
300-500 Calorie Deficit
Steady fat loss, minimal hunger, muscle preservation, sustainable long-term
100-200 Calorie Deficit
Very slow progress, easy to accidentally eat at maintenance, takes forever
This deficit allows you to:
Calories determine if you lose fat. Macros determine what kind of weight you lose (fat vs muscle) and how you feel during the process.
Target: 1.6-2.2g per kg of body weight
Why protein matters for fat loss:
Prevents muscle loss during calorie deficit
Keeps you full for hours
30% of protein calories used for digestion
Stabilizes blood sugar and hormones
Target: 2-4g per kg of body weight (adjust based on activity)
Carbs are NOT the enemy:
Target: 0.8-1.2g per kg of body weight
Why you need dietary fat:
Key Takeaway: Chapter 1
Fat loss requires a calorie deficit—but not starvation. Aim for 300-500 calories below maintenance, prioritize protein, keep fats adequate, and fill the rest with carbs. This creates sustainable fat loss while preserving muscle and energy.
The secret to sustainable fat loss isn't willpower—it's strategic food choices that keep you full while staying in a calorie deficit.
Let's determine your exact calorie target using a simple 3-step process:
This is the calories your body burns at rest.
Mifflin-St Jeor Formula:
Men:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) + 5
Women:
BMR = (10 × weight in kg) + (6.25 × height in cm) - (5 × age) - 161
Account for your daily activity and exercise.
This creates your sustainable deficit.
Your Fat Loss Calories = TDEE - 400
Example: If your TDEE is 2500, eat 2100 calories for fat loss
Profile: 35-year-old male, 85kg, 180cm, moderately active
Step 1 - BMR: (10 × 85) + (6.25 × 180) - (5 × 35) + 5 = 1,855 calories
Step 2 - TDEE: 1,855 × 1.55 = 2,875 calories
Step 3 - Fat Loss Target: 2,875 - 400 = 2,475 calories
💡 Pro Tip:
Use the TDEE calculator at fitfortune.ae/tdee-calculator for instant results. Then track your weight weekly and adjust calories by 100-200 if you're not losing 0.5-1kg per week.
Protein is your secret weapon for staying full on fewer calories. Here's why it works:
Protein keeps you full 2-3x longer than carbs or fats. A high-protein breakfast prevents mid-morning hunger completely.
30% of protein calories are burned during digestion (vs 5-10% for carbs/fats). Eating 200g protein burns 60 extra calories daily.
In a calorie deficit, your body wants to break down muscle. High protein (1.6-2.2g/kg) prevents this while targeting fat stores.
Protein stabilizes blood sugar and reduces cravings by up to 60%. No more afternoon vending machine runs.
Minimum
Per kg bodyweight
Optimal
Per kg bodyweight
Maximum
Per kg bodyweight
Example Targets:
• 70kg person → 140-154g protein daily
• 80kg person → 160-176g protein daily
• 90kg person → 180-198g protein daily
The secret to never feeling hungry: eat MORE food by choosing high-volume, low-calorie options.
2 slices pizza = 600 calories
Small portion, still hungry after
Huge chicken salad = 400 calories
Massive portion, completely satisfied
Both fill your stomach, but one saves 200 calories while keeping you fuller longer!
Not forbidden—just be mindful of portions:
The best meal frequency is the one that keeps YOU full and consistent. Here are the options:
Best for: People who prefer larger, more filling meals
Best for: People who get hungry frequently or have energy dips
Best for: People who aren't hungry in the morning and prefer larger dinners
Meal frequency doesn't affect fat loss. Whether you eat 3 meals or 6 meals, if total calories and protein are the same, results will be identical. Choose the pattern that makes YOU most consistent and satisfied.
Key Takeaway: Chapter 2
Calculate your calories (TDEE - 400), prioritize protein (2g/kg), eat high-volume foods for satiety, and choose a meal frequency that keeps you consistent. This is how you create a deficit without hunger.
Small swaps = big calorie savings. Learn how to cut 500+ calories daily without noticing the difference.
Not all protein is created equal. Choose lean sources to maximize protein while minimizing calories.
Highest protein, lowest calories per serving
Per 100g: 31g protein, 3.6g fat
Per 100g: 18g protein, 0.7g fat
Per 100g: 11g protein, 0.2g fat
Per 100g: 10g protein, 0g fat
Per 100g: 30g protein, 1g fat
Good protein, moderate calories
Per 100g: 25g protein, 7g fat
Per 100g: 20g protein, 13g fat (healthy omega-3s)
Per 100g: 13g protein, 10g fat
Per 100g: 12g protein, 1g fat
Per 30g scoop: 25g protein, 1g fat
Where to buy in Dubai:
Make these swaps and save 500+ calories daily without sacrificing satisfaction.
Bagel with cream cheese
450 calories, 10g protein
4 egg whites + 1 whole egg scramble
220 calories, 27g protein
Save: 230 calories, Gain: 17g protein
Starbucks Caramel Frappuccino (Grande)
420 calories, 5g protein
Iced Americano + Protein shake
130 calories, 25g protein
Save: 290 calories, Gain: 20g protein
Granola with whole milk
380 calories, 8g protein
Greek yogurt + berries + 10g nuts
200 calories, 18g protein
Save: 180 calories, Gain: 10g protein
Chicken Caesar salad (restaurant)
750 calories, 35g protein
Grilled chicken + mixed greens + balsamic
350 calories, 40g protein
Save: 400 calories, Gain: 5g protein
Pasta carbonara
850 calories, 25g protein
Zucchini noodles + chicken + light cream sauce
380 calories, 42g protein
Save: 470 calories, Gain: 17g protein
Subway foot-long (with cheese/mayo)
920 calories, 45g protein
Subway 6-inch (no cheese, mustard)
350 calories, 25g protein
Save: 570 calories
Beef burger + fries + soda
1200 calories, 40g protein
Lean beef burger (lettuce wrap) + sweet potato
480 calories, 45g protein
Save: 720 calories, Gain: 5g protein
Pizza (3 slices)
900 calories, 30g protein
Cauliflower crust pizza (2 slices) + salad
450 calories, 28g protein
Save: 450 calories
Chicken tikka masala + naan + rice
950 calories, 45g protein
Chicken tikka (no cream) + cauliflower rice
380 calories, 50g protein
Save: 570 calories, Gain: 5g protein
❌ Chips (50g bag)
270 cal, 3g protein
✓ Popcorn (air-popped, 3 cups)
93 cal, 3g protein
Save: 177 calories
❌ Chocolate bar
250 cal, 3g protein
✓ Protein bar
190 cal, 20g protein
Save: 60 cal, Gain: 17g protein
💡 The Swap Strategy
If you make just 3-4 of these swaps daily, you'll save 500-700 calories without feeling deprived. That's 0.5kg of fat loss per week from food swaps alone!
Key Takeaway: Chapter 3
Choose lean proteins (chicken, fish, egg whites), make high-volume swaps (zucchini noodles instead of pasta), and save hundreds of calories daily while eating MORE food. Small swaps = big results.
Turn theory into action with ready-to-use meal plans and Dubai-specific strategies.
Choose the calorie level that matches your target (TDEE - 400). All plans hit protein targets and keep you satisfied.
For: 60-70kg individuals | Protein: 150g | Carbs: 165g | Fat: 60g
Protein: 25g | Carbs: 48g | Fat: 18g
Protein: 20g | Carbs: 18g | Fat: 0g
Protein: 62g | Carbs: 52g | Fat: 16g
Protein: 5g | Carbs: 20g | Fat: 12g
Protein: 38g | Carbs: 47g | Fat: 14g
Protein: 170g | Carbs: 200g | Fat: 70g
Add to 1800 plan: +1 protein shake (130 cal, 25g protein), +50g rice at lunch, +1 tbsp peanut butter
Protein: 190g | Carbs: 235g | Fat: 75g
Add to 2100 plan: +2 whole eggs at breakfast, +100g rice at lunch, +1 banana post-workout
Eating out doesn't have to derail progress. Here's where to go and what to order:
Macro-counted meal delivery
Order: Any lean protein meal (chicken, fish)
Calories listed on every meal. Perfect for tracking.
Order: Chicken shawarma bowl (no rice, extra veggies)
~450 cal, 45g protein. Skip the bread and sauces.
Order: Grilled chicken + steamed veggies (no sides)
~380 cal, 50g protein. Request sauces on the side.
Order: Shish taouk (no bread) + fattoush salad (light dressing)
~420 cal, 48g protein
Order: Bowl (no rice), double chicken, fajita veggies, salsa, lettuce
~380 cal, 60g protein. Skip cheese, sour cream, guac.
Average entrée: 1200-1800 calories
Fried options: 800-1200 calories
Easy to consume 2000+ calories
Spend 2 hours on Sunday, save 10+ hours during the week, and guarantee your results.
Divide into 10-12 containers (3-4 days of lunches/dinners):
Key Takeaway: Chapter 4
Use the meal plans as templates, know where to eat out in Dubai, and dedicate 2 hours on Sunday for meal prep. Planning prevents poor choices when you're busy and hungry.
Reaching your goal is one thing. Staying there for life is another. Here's how to maintain your results forever.
You've hit your goal weight. Now what? Don't panic and go back to old habits. Follow this gradual reverse diet approach:
Increase from deficit to deficit + 100 cal. Monitor weight.
Example: 2000 → 2100 calories
Now at deficit + 200 cal. Weight should stay stable.
Example: 2100 → 2200 calories
You're now at true maintenance (your TDEE).
Example: 2200 → 2300-2400 calories
Why Go Slow?
Gradual increases prevent rebound weight gain, allow metabolism to adapt, and help you find your true maintenance calories without overshooting.
💡 What to Expect
You might gain 0.5-1kg when transitioning to maintenance. This is normal! It's glycogen and water storage returning to normal levels, NOT fat gain.
Perfection is not required. Consistency is. The 80/20 rule makes maintenance sustainable forever.
Follow your meal plan structure most of the time:
Life happens. Enjoy it without guilt:
You don't have to be perfect to maintain your results. You just have to be consistent MOST of the time. One meal, one day, or even one weekend won't ruin your progress.
What ruins progress is the "all-or-nothing" mindset where one "cheat" meal turns into a week-long binge. The 80/20 rule prevents this by giving you permission to live your life while staying on track.
Weight loss isn't linear. Plateaus happen to everyone. Here's how to break through:
First, confirm it's actually a plateau. Weight fluctuates 1-2kg daily due to water, food volume, stress, and hormones.
True Plateau =
No change in average weekly weight for 3+ consecutive weeks
99% of plateaus are due to tracking errors. You're eating more than you think.
Common Mistakes:
As you lose weight, your body needs fewer calories. Adjust slightly:
Easy Ways to Cut 100-200 Calories:
Add more daily movement without formal exercise:
If you've been dieting for 12+ weeks, take a 2-week diet break:
Diet Break Protocol:
This resets metabolism and prevents adaptive thermogenesis
⚠️ What NOT to Do
Don't slash calories drastically (below 1500 for men, 1200 for women). Don't add hours of cardio. Don't panic and quit. Small adjustments work better than extreme changes.
Track weight every week. Catch 2kg gain early vs 10kg a year later.
Hit your protein target daily, no exceptions. Everything else is flexible.
Lift weights 3-4x/week. Walk 8,000+ steps daily. Movement is medicine.
Never stop planning. Prep 3-4 days of meals every week for consistency.
Eat well most of the time. Enjoy life 20%. Never restrict or binge.
Poor sleep = increased hunger, lower willpower, slower metabolism.
This is your lifestyle now, not a temporary diet. Act accordingly.
Key Takeaway: Chapter 5
Slowly reverse into maintenance, follow the 80/20 rule, monitor weekly, and make small adjustments when needed. Maintenance isn't "going back to normal"—it's your new normal. The habits you built during fat loss are the same habits that keep you lean for life.
This isn't just another diet guide. It's a complete system for losing fat, keeping it off, and never feeling hungry or restricted again.
Calorie deficit, protein targets, macro balance
Volume eating, smart swaps, meal prep
80/20 rule, maintenance plan, plateau solutions
Calculate your TDEE and subtract 400 calories
Set your protein target (1.8-2.2g per kg)
Choose a meal plan from Chapter 4 and adjust to your calories
Meal prep this Sunday using the 2-hour protocol
Start tomorrow and stay consistent for 12 weeks minimum
Remember: You don't need perfection. You need consistency. Start where you are, make small improvements each week, and trust the process.
Your transformation starts now. 💪
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