411 weight loss: Simplify your diet with this effective strategy

Mar 13, 2025 Siddhartha Jana

Structured fat reduction approach

The 411 technique simplifies fat reduction by focusing on macronutrient ratios or calorie cycling for long-term results. Source: Canva

Macronutrient ratio (4:1:1)

Four parts protein, one part carbohydrate, and one part lipids aid in muscle maintenance, blood sugar regulation, and fat loss. Source: Canva

Calorie cycling strategy

Four days of hard dieting, followed by one refeed day and one adjustment day, helps to prevent metabolic slowdown and improve adherence. Source: Canva

Prevents muscle loss

The strategy emphasises nutrient timing and balance to reduce fat while maintaining muscle mass. Source: Canva

Emphasizes whole foods

Lean proteins, fiber-rich carbohydrates, and healthy fats such as avocados and almonds aid with metabolism and hormone balance. Source: Canva

Compatible with other strategies

This strategy can be paired with intermittent fasting and exercise to improve fat loss results. Source: Canva

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