Posted 01 June 2019 - 09:21 PM
Calorie restriction will not just reduce fat, it will also make you live longer. If you don't have insulin resistance, just eating less is enough to lose weight, no matter the proportion of carbs, fats or proteins. But it's insulin resistance and over eating which makes you store fat in the first place, so what you eat matters.
Fat you eat is fat you wear. Also, carbs don't cause insulin resistance. Fat does. Further, converting carbs to fat requires energy. Storing fat one ate doesn't. Denovolipogenesis, meaning storing sugar as fat, doesn't happen even 10%.
Meat is more insulinogenic than carbs. Insulin isn't your enemy. Fat makes itnsulin your enemy. Ditch the Fat. You have too much already. If body needs it, it will find it from within.
Exercise is not a good way to burn fat. Use exercise as a way to make your body healthier so that it burns more fat even when you're not exercising. More muscle = higher BMR = more fat burning. Don't want to exercise? No problem, you'll have to pay even more attention to diet.
Have adequate sleep. Reduce stress. If you're into biking, it will serve to provide exercise as well as relieve stress. HIIT is best bang for the buck. Resistance and cardio both will improve health. Pick whatever you like.
Nothing burns fat as much as fasting. But law of diminishing returns kicks in very fast with fasting. The more you fast, the more body tries to conserve stored fat. Fasting will also help in reducing insulin resistance. Fasting won't burn muscle, except damaged cells. Autophagy. It's good. Only starvation burns good muscle. You won't starve in 2 weeks. Or even a month. Don't go extreme. Seek help of a doctor if you want to go extreme.
Some foods have compounds that help you build muscle, like green tea and cacao, but their effects are weak. Their effects will be more pronounced when your diet is optimum. A tea spoon of oil or one egg will offset all benefits of green tea or cacao. Apple cider vinegar is good too.
Fiber is important. Whole grains and beans are way to go. If your current diet doesn't have much fiber, go easy on fibers at start, or you'll fart. Your gut needs to build proper microbiom before you can reap benefits. Takes a week, or more.
If you want lazy unsustainable quick way, just eat salads or drink your vegetables as green smoothies for a month. Keep them low calories, meaning no fats, don't overdo fruits or don't add fruits at all. Raw vegetables are so calorie dilute that you can eat them as many as you like.
Use your best judgement. Don't binge on avocados 24x7. Dark leafy greens are your friends.
I did 15 days water fast and then 1 month smoorhies. Extreme, I know. Worked like a charm. Wasn't particularly enjoyable or tough. I am vegetarian since birth so didn't have to ditch meat, but you can if you want. I have ditched processed fat (oil) and haven't gained any weight I lost in 6 months. I was in healthy BMI range before, I'm healthier now.
There are 50,000+ books on Amazon on the topic. Meaning there's no silver bullet. There are ways, each with a caveat. Because body wants to maintain homeostasis.
Wanted to keep this short but there's too much misinformation around, you feel need to explain more thoroughly.
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Ill informed x 2
