Fads diets are successful because there is a new one every few weeks, this is because there’s such a high turnaround due to the ‘fast acting’ nature and lack of sustainability. You see a rise in the uptake of a fad diet only to see it wither away to nothing because everyone gets fat again right after!
As humans we want to see the fruits of our labour aka RESULTS, straight away. If you need to lose fat quickly then do it safely by following these rules.
Remove refined carbs and reduce total high sugar carbs (basically stick to starches). The benefit of cutting out sugar, sweets, chocolate, crisps, donuts, biscuits etc is twofold 1.) you limit the peaks and troughs in blood sugar levels which in turn lowers insulin spikes which encourages fat storage. 2.) You will shed excess water as a result of reduced glycogen stores (stored glucose in muscles and liver). Yes this reduction in weight is mainly water loss but it is a necessary part of the fat loss journey and creating a deficit, but it also serves as a nice confidence boost and motivator when you see the numbers drop on the scales.
Replace the carbs with a clenched fist size of starch (max), and additional protein and healthy fat. This may sound very similar to the fashionable ketogenic diet, and it kind of is apart from the fact you won’t actually enter full blown ketosis. Reduced carbs, say sub 60-80g per day will indeed contribute to the release of some ketone bodies but it won’t suffice to induce ketosis, but that’s not a problem.
The increase in protein and fat will improve satiety (feeling of fullness), and studies consistently show that the delivery of at least 10 essential amino acids (found mainly in animal sources such as meat and eggs) significantly improve satiety and maximise the formation of lean mass in the form of muscle.
The additional lean mass you will build on a higher protein and fat diet, with lower total carbs will mean metabolic rate increases slightly and Resting Energy Expenditure (REE) will go up enabling you to burn more calories at rest.
Enter a high calorie deficit but with optimal nutritional density. I’ve said it before and I’ll say it again, nutritional density is king! You can actually be in a significant calorie deficit (no less than 1000kcal ideally) and still satisfy most/all of your nutritional requirements, but it’s not easy nor is it to be undertaken lightly.
Of course there is massive subjectivity here, but utilising the abovementioned complete sources of protein such as meat and eggs (vegans have to accept that many of the protein sources are inherently high in carbs), as well as protein shakes will tick the protein box. High veg and some fruit intake will keep total carb levels adequate to not slow fat loss whilst delivering on the micronutrient front. Whilst energy levels will be maintained via your lower GI, slower releasing starchy carb sources such as sweet potato, wholegrain and basmati rice, gluten free grains such as Quinoa, Amaranth, Buckwheat and Millet.