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One thing the diet industry hates:
Fasting. Hard to make money off not eating food.
It's also highly effective and safe so long as you educate yourself properly before beginning.
I did 14 day fasts with an electrolyte slurry, psyllium husk, and multi vitamins. Take a month off, eat well balanced meals, repeat until goal weight. I lost ~15-20lbs each fast doing it a total of three times to hit my goal weight. Each time is less, because the daily caloric requirement to maintain your body decreases with your weight.
After that, I started gym/weight training.
edit: and never eating junk food or drinking sugar ever again. That includes fruit juice and dairy milk. Unsweetened Coconut "milk" for me now. Processed grains massively reduced too. Basically, flour. Honestly flour probably inflated the waist line for me more than sugar.
FFS, don't give them ideas!
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So I'm a physician and I support most things people do to import their health but I do try to make sure they're fully informed. In terms of fasting, this cohort study found an adverse association between fasting and cardiovascular death. There are limitations to the study (self-reported diet, etc.) but it followed 20,000 people for 8yrs which is pretty good. Definitely need more study in this area, especially considering the complexity of human metabolism. Here's the highlights from the study but the full text is available at that link:
I did 3 extended fasts, it's not a permanent lifestyle change for me so I don't think that info is relevant to me, more so to the other person who replied with intermittent fasting. Or people who permanent adopt stuff like OMAD.
I eat three times a day.
It's a interesting poster, but look at those error bars!
I wonder why the pre-study ratios of CVD and Cancer were much lower on the 8 hour eating window population?
Yes, came to say fasting. Start with intermittent. Work up to OMAD (one meal a day). Then push it further out to 48 hr. plus depending on your weight, with just water, vitamins, electrolytes.
Autophagy is an amazing benefit of it to look into as well. Kicks in hard around 48 hrs, depending on how much sugar and carbs you have to burn off. Which is also why a ketogenic diet is good when you aren't fasting.
Green tea, coffee, tumeric are good at stimulating autophagy too, if you want to dirty fast
I prefer to eat two meals a day. It feels like a sustainable lifestyle instead of just a temporary fix. Normally, I have only breakfast and lunch. If I deviate from that by having something in the afternoon, my weight begins to increase gradually.