What diet change produces the most effective results in reducing BF%?

[BeardedDude]

I know reducing your calories overall is important but what specific nutrient has the biggest effect.

Just curious as to what people think, I always thought carb manipulation was most effective but I'm surprised at how many people think that it's cutting saturated fats.

Cutting Carbs

Cutting Saturated Fat

[Bubblesi]

I definitely reccomend low carb diet. (especially low on simple sacharides, etc. sugars). I practically stuff myself with eggs, bacon, lard, butter, fatty meat, cheese and so on and I have lost 45kg in three years while gaining shitload of muscle. Had blood test recently and all is well and ncie too. Saturated fats have been demonized in past without a shred of scientific evidence to support the claims. Search for ůoiling of america" on YouTube if interested.

Cut sugars, try to avoid processed food and cook from organic pastured stuff. Get about 1,4-1,8 grams of protein per kg of bodyweight and do some serious workout and you'll be just fine.

[BertMacklinFBI]

I've found a natural foods diet is a good way to go, nice and clean.

[Kris85]

Cutting carbs and dairy is what works best for me. Dairy is all mostly fat and milk has a ton of sugar in it. Ditch those two things.

[Illusive_Man]

Fat , 9 cal per gramme.
Carb , 4 cal per gramme.

The human body can burn anything for energy , we can turn carb into glucose and glycogen , we can oxidize protein and fat.

It doesn't matter.