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.