After learning about the 2-2-2 method and the 20-10 method to lose weight, we bring you the ‘411 body fat loss’ method which can have two interpretations.
What is it?
The 411 Body Fat Loss Diet typically refers to a “structured approach” to fat loss that revolves around a specific ratio of macronutrients or a calorie cycling strategy. “While interpretations can vary, the core idea behind ‘411’ is creating a simplified framework for individuals to follow. It is less intimidating for beginners and more sustainable,” said Payal Kothari, integrative nutritionist, gut health coach, and founder, GutAvatar, and INUEN, and the author of The Gut.
Here’s a breakdown of the 411 diet concept
Macronutrient ratio approach (4:1:1)
4 Parts Protein: High protein intake to preserve muscle mass, boost metabolism, and support fat loss.
1 Part Carbohydrates: Moderate-to-low carb intake to control blood sugar and enhance fat-burning (often focusing on complex carbs and fibre-rich sources).
1 Part Fats: Healthy fats (like omega-3s, avocado, and nuts) for hormone regulation and satiety.
Calorie cycling or timing (4 Days On, 1 Day Off, 1 Adjustment Day)
4 Days On: A strict fat-loss diet with reduced carbs and calories to accelerate fat-burning.
1 Day Off: A re-feed day with slightly higher carbs to reset metabolism, improve energy, and prevent fatigue.
1 Adjustment Day: A maintenance day to ease the transition between strict dieting and higher intake.
According to Kothari, adjustments to the macronutrient ratio, calorie intake, or day splits can make it fit individual goals.
How much protein do you take? (Source: Freepik)
What to note?
*Focus on refeeds. “Incorporating strategic refeed or adjustment days prevents plateaus and boosts adherence,” said Kothari.
*Kothari said it minimises muscle loss while targeting fat by prioritizing nutrient timing and balance.
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Key features
*Encourages lean proteins (like chicken, fish, eggs).
*Focuses on fibre and slow-digesting carbs (like vegetables, quinoa).
*Emphasises healthy fats (avocados, nuts, seeds).
*May pair with intermittent fasting or exercise protocols for faster results.
Would you try it?
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.