If You Need to Lose 20lbs By May, Start Your Calorie Deficit Like This

Summary

Dr. Michael Diamonds presents a five-part approach to fat loss for women, emphasizing gradual calorie reduction, strength training, walking, and adequate protein. He frames the plan around menstrual-cycle changes, though his recommendations and calorie-deficit examples vary throughout the video.

• Adjust the plan around the menstrual cycle: He recommends following a tighter diet during the first two weeks of the cycle and allowing a planned off-plan meal or extra recovery during the luteal phase. For women over 35 or with irregular cycles, he suggests tracking cycles and using a more flexible, consistent approach.
• Avoid overly aggressive calorie cuts: He recommends a modest deficit—generally around 200–300 calories, especially for women over 35—rather than severe restriction. Earlier, he also gives a 500-calorie-deficit example for younger women, so the guidance is not entirely consistent.
• Choose filling, repeatable meals: His sample day includes a protein shake with watermelon, lean beef with konjac noodles, chicken wraps, and a Greek-yogurt dessert bowl. He favors foods that provide substantial volume and protein for their calories, while acknowledging that repeating meals can become boring.
• Don’t overreact to scale fluctuations: He says menstrual-cycle-related water retention can temporarily mask fat loss. He recommends judging progress over time and also using waist measurements, clothing fit, and energy levels rather than relying solely on the scale.
• Train with weights and build up walking: He recommends three to four strength-training sessions per week and increasing daily steps gradually, starting around 9,000 and working toward 15,000. He discourages frequent high-intensity cardio, arguing that walking is easier to recover from.
• Prioritize protein: He suggests aiming for about 1 gram of protein per pound of body weight, and up to 1.2 grams per pound for women over 35. His “2-6-8-10” shorthand refers to portions of whey, chicken, steak, salmon, or tuna that he says provide roughly 50 grams of protein. He also lists eggs, Greek yogurt, and cottage cheese as options.
• Focus on consistency: His broader message is to follow sustainable habits, avoid repeatedly restarting after setbacks, and keep going even when progress feels slow.

The video presents general coaching advice, not an individualized medical or nutrition plan. Calorie and protein needs vary, and the presenter’s claims about hormones, cortisol, and fat loss should not be treated as established guidance for everyone. Consult a qualified healthcare professional before making significant changes.

Presenters and Sources Mentioned

• Presenter: Dr. Michael Diamonds
• Named sources or resources: Sculpt by Science; the Flo cycle-tracking app; the British Menopause Society; unspecified research studies and client examples.