Fat Loss Diet Plan: The Best 28-Day Plan to Lose Fat

JDP Fitness Ultimate Fat Loss Diet Plan Revealed.

You’re hitting the gym every day with your program, going heavier and heavier on the iron and constantly sweating up ‘fat loss’ a storm with any cardio that gets the heart racing. Guess what; That’s not the final piece of the puzzle.


To reach your ultimate lean goals, you must also follow an ultimate lean diet. Even if you work out harder and harder for an hour every day, every week, that still leaves 23 hours for you to destroy all that hard work in the gym with just one slip-up: a small chocolate bar, a beer with the boys or a curry at Dinner. Diet is a massive so to speak, part of the Fat Loss equation. It’s the blueprint of your entire plan, the foundation of a hard, chiseled body.

The guys in JDP Fitness have got together to help you in your quest for that dream Beach body in 28 days. We have adopted a traditional bodybuilders diet for non-competitors, as this for us, works!

This plan is aimed at shredding as much fat as possible, safety and fast! Obviously, this plan is only a month long-which doesn’t leave long, so get the shopping list, get to the supermarket and commit!


Strict. Strict. Strict. This is your Holy Grail for the next 28 days. If you do not stick to this, then this isn’t going to work-trust me. The diet is made from fresh, clean foods that are as unprocessed as possible. We have tried to make the diet understandable. What this means is, not only do you understand what and why you are eating the food. It also helps you make decisions if you are trusted into a last minute meal/takeaway and you worry about your food choices.


Eat at least 1g of protein per pound of bodyweight. If you aren’t consuming enough protein while dieting, you’ll be sacrificing your lean muscle tissue while losing your body fat.

Choose lean high-quality proteins:

Egg whites


Lean red meat

Protein supplements.

The diet we provided here contains about 220-250g of protein per day, which is perfect for a male weighing 200-250 pounds or 90-110kg. Increase your protein ONLY if you’re heavier than 250 pounds or 110kg.

If you’re less than 180 pounds (81kg), cut out 85g of protein per day.



It’s imperative to keep your Carbohydrates low to moderate when trying to lose weight fast. When training large muscle groups, stick to the high days. On a low day you will have close to 100 g of carbs, he says. A moderate day is about 150 grams of carbs.

Choose good, clean, fiber-rich carbs including:




Whole-grain bread.

Carbohydrate Foods


Fats are important in any diet, but if you’re trying to lose fat fast, then it’s important to keep these low. 30-40g of fat per day.

Choose naturally and healthy occurring fats:

Egg Yolk

Red meat

Peanut Butter


Healthy Fatty Foods


Drink at least 4 liters of water per day. It will keep you hydrated throughout your workouts and keep you full for longer. Water should be the backbone for hydration in your diet. Sometimes, a diet soda is treated as a little treat, which is fine, but always look to water first.

Drink Plenty of Water


Your training will be stepped up. Your training will increase in intensity. It is that simple.

You will be super setting all your exercises. This will help burn more Kcal per workout out.



Craving and current eating habits will really get you on this diet. Let’s have a look at the cravings. The worst craving we come across with all our clients is sugar (aka the Devil) This HAS to be taken out of your diet, period! We have added some fruit to the diet plan to help with the cravings and some flavored protein shakes. But after that, you just need to man up! Another way of getting over the craving is setting a cheat meal. This is a meal, not a day! Schedule this. Have a meal in mind and work towards it. Some of our clients choose their favorite takeaways or home made meals but stay away from the sugar on these days also.

Eating habits are tough to get over, not as hard as the cravings, but still tough. Takeaways on a Friday, Drinks with the lads on a Saturday etc. You just need to take yourself away from the opportunities. Be a monk if you have to, but as this is a short time frame diet, you cannot leave anything to get in the way! Alcohol is a 100% no.

Photos are the best way to staying on track. They provide you with all the motivation you need. Even if it’s not a photo of you before and after, it could be a picture of someone you want to look like.

Weighing in is important too, This provides you with another form of motivation, although these could lead you to believe you aren’t doing so well as they can be misleading. But most of the time, they help. Ensure it is in the morning too as you’ll be weighing any liquids your drinking.



With the right resistance and nutrition plan, with the correct discipline to match, you can get seriously shred fat in just 28 days.

What to expect 

A lot of the JDP clients lose a lot of weight quite quickly, this is due to the fact that they are eating a lot cleaner, healthy whole foods. Kick starting the digestive system, reducing excess water and bloating. They are also suddenly shocking the body into working. Kcal in Vs Kcal out.

Resistance Training has to be performed at least 4 times a week. Allowing your body enough time to rest and recover. Sessions should be between 45-60 minutes long.

Targeting at least two muscle groups every day.


Chest and Triceps

Back and Biceps

Legs and Shoulders

Abs and Calfs

Cardio should be completed after your workouts. I suggest 30 minutes of LISS (Low-intensity Steady State). This allows your body to use fat for fuel, as the body doesn’t require so quickly. Carbs are used for that.



Jason, our Master Trainer and founder of JDP Fitness, has 5 suggestions on what will help you through your weight loss plan. It helped him through numerous competitions and general maintenance of his physique, year in year out.

Oats– slow releasing energy, Low in sugar and filling, these should be a staple carbohydrate source in any diet. Too much though will start to get those Kcal up, which when on a fat loss diet, is bad news!

Turkey- low in fat, high in protein and zero carbs, this white meat will be your best friend through your fat loss journey. Its dry as hell, so try to add spices and low Kcal dressing to help!

Whole grain rice- this grain is great as its low in carbohydrate per gram, easy to cook (2 minutes in a microwave) and you can eat it cold if all else fails!

Salmon- this oily fish ticks most boxes. High in Protein, low in Carbohydrates and high in Fats. It tastes amazing too and is a nice break from the drier foods you will need to be consuming on your Fat Loss Diet. Be careful, though it’s high in fat, therefore, very calorific if you consume too much!

Egg Whites Omelette- there’s no fat or cholesterol in these bad boys and are pure protein. Easy to prepare – they take just a couple of minutes to make

Below is a 3 day Fat Loss meal plan. Repeat every 3 days, remember, your body loves consistency. No grams are listed as everyone’s calorie intake differs on your many factors including:

Current weight

Goal weight

Exercise activity per week




Meal 1:

JDP fat loss diet 1

Meal 2:

  • Chicken salad
  • Sweet potato, 1 tbsp cottage cheese.

Meal 3:

fat loss diet 2

Meal 4 (Post workout):

  • Protein shake made w/ 40 g whey protein



Meal 1:

  • Smoothie – Whey protein, 10 almonds, 3 raw egg whites, oats.

Meal 2:

  • Turkey sprinkled with Cajun spices and whole meal rice
  • Banana

Meal 3:

  • Large Sweet potato
  • Green vegetables
  • Lean steak

Meal 4 (Post workout):

  • Protein shake made w/ 40 g whey protein



Meal 1:

  • Proats – Whey protein, Oats, Strawberries.

Meal 2:

  • Egg white omelet filled with tomatoes, peppers, and mushrooms
  • Avocado

Meal 3:

JDP fat loss diet 3

Meal 4 (Post workout)

  • Protein shake made w/ 40 g whey protein


author: jasonpatmore

I am a Personal Trainer and coach based in Liverpool Street.


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