As you browse through the internet, conflicting information available these days about the best ways to lose fat will actually make you confused. So which fitness plan do you follow? The one which asks you to go low-carb or low-fat? What about the amount of protein? Do you count calories? Should you strength train or do cardio? The list of confusing messages is endless. What you really need is a practical, maintainable and fact-based approach. The goal of Mutated Nation Nutrition is to keep your fat loss journey as simple and effective as possible by breaking it down to basic fundamentals. Before scrolling down this page, you need to ensure that you are willing to give 100% commitment to losing weight over the next few weeks.


    For maximum effective fat loss your body needs higher metabolism and caloric deficit. These can be obtained from the right kind of food and exercise ( we don’t like to use the word “ DIET” like many trainers use as “Diet” is a very general word and can be preferred to many things, to create fat loss, you need the right kind of FOOD and SUPPLEMENTS not “DIET “/p>




    We will breakdown the process of fat loss into Science vs Reality in the most fundamental ways, understanding this process thoroughly will make you aware more of what you are doing and what you should be doing for effective fat loss.

  • Science behind FAT LOSS:

    What is metabolism? Ideally, weight loss is about pulling excess body fat out of your fat cells and burning it for fuel. When that happens, your fat cells shrink and you lose pounds and inches, this process is called metabolism, the higher your metabolic rate is, the more fat you will burn.


Since 70% of a good body comes from the food you eat, you must eat the right kind of macronutrients and right amount of micronutrients to support the body weight that you want


    Food consists of three macronutrients and Micronutrients, The goal of fat loss is to eat the right macronutrients and the right amount of micronutrients: Macronutrients (can be obtained through your daily food consumption) :


    What is calorie?

    Calorie is a unit of Energy, but if you consume too many you will gain weight. Excess calories are stored as body fat. (Please note that your body refers to burn some calories in certain food better than others, we will explore this later on) the more calories your body burns (calorie defecit), the more fat you will lose. For example:

    A daily 500 calorie deficit adds up to 3,500 over a week’s time, to result in 450 grams of loss of body fat naturally.

    500 (calorie per day) x 7(days) = 3500 calories loss = 450 grams of fat loss per week

    Exercise generally includes weight training and cardio, these physical activities help increase your calorie deficit.


Cardio and weight training are both important for fat loss. Even though, you’ll burn more calories per session of cardio than weight training for about the same amount of effort, weight training is more effective than cardio at building muscle, and muscle burns more calories at rest than some other tissues, including fat

  • NOTE: Don’t believe what you see on TV: On weight loss TV shows you’ve probably seen double-digit weekly losses. There are three reasons for this:

  • #1

    Most contestants on these shows have 30+ kgs to lose, so again, by starting to eat only the number of calories it takes to support their desired weight, they instantly create a hefty calorie deficit.


  • #2

    These shows typically require several hours of exercise a day, which means the total deficit gets cranked up by a few thousand calories daily which is absolutely intense and not realistically recommended

  • #3

    Not all the weight they’re losing is body fat – some, especially in the beginning, is made up of those other factors that affect the number on the scale. When you step on a scale, you’re not just measuring fat. Your total body weight is made up of seven distinct things: 1) muscle 2) bone 3) organs (like your lungs, heart and liver) 4) fluids (including blood) 5) body fat 6) the waste inside your digestive tract you haven’t yet eliminated and 7) glycogen (the form of carbohydrate you sock away in your liver and muscles as a back up fuel). When the number on the scale changes, it’s mostly due to fluctuations in the amount of water, glycogen (stored carbohydrate) and waste in your body, which shift from hour to hour and day to day. Losing actual body fat takes longer, because the only way to burn excess body fat is to create a calorie deficit, and that can be much trickier than it sounds. This is why the goal of effective fat loss is to burn fat during workout and after workout. It is an art of combining FOOD and EXERCISE together. Since Men and Women have different hormone levels, our Fat Loss instructions have been modified to fit into your gender and goals. Now you have understood the basic science behind fat loss, next step is to select your fat loss goal based on your gender here: