Best diet to attain low bf%?

What is the best possible diet that helps attain a lower body fat percentage faster than others?

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strongerbyscience.com/realistic-training-goals/
strongerbyscience.com/athlete-protein-intake/
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idk the answer to ur question but the pic is fuckin hot

keto.
have fun having bad days, not knowing what you are doing and not making it through

Snake. No deficit bigger than 100%

According to this:

strongerbyscience.com/realistic-training-goals/

...there is a rather strict limit of how much fat you can really lose in a given time.

Your daily calorie deficit according to that should be something like bf% / 2 * total mass (in kg), so at 20% bf and 90 kg, you would want a 900 calorie daily deficit (losing about 0.9 kg per week).

According to this:

strongerbyscience.com/athlete-protein-intake/

You want to get 40 g of protein quite often, probably about five times per day. You also want some carbs and fat, but ideally they should be taken at a different time to protein. Carbs should be consumed at breakfast and before exercise, fat probably late at night. Some amino acids can help retain / build muscle while cutting.

I think the ideal way to do this is probably something like:
Big serving of vegetables or oats for breakfast (around 100g of carbs total).
Whey protein shake sometime mid morning.
5g leucine or HMB before lunch.
Whey protein shake or chicken at lunch time.
5g beta alanine or citrulline malate a while before exercise.
Small serving of fruit (like a small apple) immediately before exercise (around 20 g carbs).
Whey protein shake after exercise.
5g leucine or HMB before dinner.
Meat for dinner.
5g leucine or HMB before supper.
Eggs or oily fish for supper.

Also take magnesium malate, zinc, taurine and vitamin D supplements. Work out every day, doing heavy lifting 3-4 days a week and light lifting and cardio the rest.

This should allow you to lose 5% of your fat (not drop 5 percentage points from your body fat percentage) every week with little or no loss of lean mass. Total fat lost will be around (1-(0.95^a))*b where a is the number of weeks you do this for and b is your starting fat (doesn't matter what units you use for this; kg. lbs. or bf%).

Some people claim to lose fat much faster than this with minimal muscle loss using very-low-calorie keto or fasting diets. I doubt it.

Low fat diet.

"Low fat diet" is why the Americanoscums eat candy all day and end up weighing as much as a fucking Rhinoceros.

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Incidentally, a perfect cut according to these calculations will allow you to lose half your fat every 13 weeks. A typical fat guy starting at 35% body fat would get to around 22% (fairly average guy) in 13 weeks (note that losing half your fat does not half your bf%, since you will lose weight as well), 12.5% in six months (fairly skinny, but with visible muscle definition). From that point, you probably want to bulk for six to nine months, aiming to stay below 15% body fat and putting on a total of about 15% of your lowest weight, then do another three month cut to get really lean. In theory, someone following this plan could go from a fat slob to a frighteningly lean athletic looking guy in as little as 15 months. That would require insane levels of discipline and antisocially optimising everything around getting exactly the right diet and exercise.

>tfw no qt3.14pureasianschoolgirlgf

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higher quality OP pic:

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