As I'm reading others' comments on here I'm shocked at the seemingly uneducated state of comments, I blame "influencers" and the fitness industry for spreading so much FUD + absolute nonsense. Most of them patterned like "I lost x lbs on Y diet, and you should too". I'm shocked at how few people realize that diets equated for protein + fiber are essentially identical.
I highly recommend Layne Norton's book Fat loss forever, and his free content on youtube https://www.youtube.com/watch?v=X3ePbeZJzYA .
Important tldr from his content:
* protein and resistance training are key if you want to lose fat (and not muscle), not just "weight"
* All restriction diets work when adhered to, the key is to find the one you will actually adhere to. This includes low carb, keto, intermittent fasting of various protocols (OMAD, 16:8, others), low fat, eat only soup, etc etc. They all work by causing a restriction on eating time or foods eaten. They all only work if there is a caloric deficit (net of cost of digestion for protein + fiber, or equal if equated for protein+fiber) .
* Calories in - calories out ("CICO") is absolutely backed by science when the researchers are smart enough to actually account for known things like caloric cost of digestion (changes the "CO" part)
Go DYOR on his content if you want the sources.
I highly recommend Layne Norton's book Fat loss forever, and his free content on youtube https://www.youtube.com/watch?v=X3ePbeZJzYA .
Important tldr from his content:
* protein and resistance training are key if you want to lose fat (and not muscle), not just "weight"
* All restriction diets work when adhered to, the key is to find the one you will actually adhere to. This includes low carb, keto, intermittent fasting of various protocols (OMAD, 16:8, others), low fat, eat only soup, etc etc. They all work by causing a restriction on eating time or foods eaten. They all only work if there is a caloric deficit (net of cost of digestion for protein + fiber, or equal if equated for protein+fiber) .
* Calories in - calories out ("CICO") is absolutely backed by science when the researchers are smart enough to actually account for known things like caloric cost of digestion (changes the "CO" part)
Go DYOR on his content if you want the sources.