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I didnt see anything like this posted.

1) Full keto diet - This means no carbs for at least 5-6 days then do a 24-48 carb up. Fat / Protein Ratio is aprox 60% - 40%

2) Timed Carb Diet - This is done by eating no carbs until your post workout. On non training days zero carbs and then on weekends you can carb up.

3) 1/2 day timed carb diet - Carbs are only eaten for part of the day. Start the day off eating carbs with protein and low fat , then switch up the process and go with protein / fat only for the last half - or the other way around.

4) Carb cycling is just that cycling out your carbs from High, Medium, low, to zero carbs for the week.

An example could be M - mod, T - low, W - no, Th - high, F - mod, Sat - low, Sun - no

5) Iso-Caloric diet (zone diet) - Basically a nice balance of protein/carbs/fat - Going with 40/30/30 or 33/33/33. Probably the easiest one to figure out and follow.

6) Low Fat , low calorie high carb diet - You will lose weight with this , but it will most likely be fat and muscle - so you could lose 20lbs , but not look as lean as you thought you might because of the muscle loss.

I have done almost all of these at some point just to try it out.

example :The low fat , low calorie high carb I did for 12 weeks and dropped 45lbs. (went from 215 with 9.5% bodyfat to 170lb bf unknown) The amount of muscle I lost was horrible. This doesn't mean it wont work for you , it's just not for me.

The FKD or TCD probably worked best for me - I think I was around 230 when I started and 2 months later I was 225 , but my muscle mass was still there. While the weight dropped off my strength kept going up.

Remember everyone is different , so what works for your friend , brother or co-worker may not work for you. Here are a few ( the main) of the top fat loss diets - IMO.

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Just wondering: Why did you go on a diet if you were already 9.5% bf? Thats pretty low already.

Awesome post btw.

IW

Still to heavy to step on stage. When a person hits the stage they want to be around 3 or 4%; BodyFat.

Just a quick question on this one Talo. Why would you lose muscle like this? From the calorie deficit being to drastic? Aren't carbs the most anti-catabolic thing you can eat?

I personally find ketonic diets to work best for me. I've always been "thick", and I am very carb sensitive to begin with. You do have to watch with ketonic diets, there are many pitfalls, but they can be very effective if you set them up right.

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I don't do this for my family, my friends, women, accolades, pride, or ego. I do it for me and no one else, its just part of who I am.

This is the same diet that I did a few years back. Low fat with high carbs and mod protein.

Maybe it would have worked well if I was on something ,but being clean I found that I lost all my strength and muscle to boot.

Why ? - Like you said my intake was way to low. Maybe with not enough fat. I too work better with high fat/protein low carbs.

low Saturated fat diets cause problems with hormone production, and high carbohydrates cause insulin resistance syndrome, together they produce weakness, depression, sickness and death

This protocol was invented by the author of the Pritikin diet and he eventualy developed blood cancer and died, bad news for anyone that uses this strategy

Ironically its what our government and classily trained nutritionists prescribe the general public for weight loss

interesting post, i agree with what u said that what may work for u may not work for others..

I'm in strict keto now moving toward cyclic in a couple weeks.

Although I think my protein intake is too high... I gotta look back.

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