For a guy with his doctorate in linguistics, Prof. Dr. Jannis K. Androutsopoulos (aka Dr. Andro) Dr. Andro writes some great and very technical nutrition and exercise posts over at his blog SuppVersity.
After discussing a study (or two or three) he typically distills it down to more practical advice. I particularly like the weight loss advice he gives folks at the end of a recent post:
- fill yourself up with fiber-laden veggies and consume a balanced (!) amount of saturated, mono- and polyunsaturated fats from whole foods,
- aim for a mild energy deficit (~20%) and a reasonable carbohydrate intake of roughly 700-900g per week; either by low-carbing + refeeding (e.g. 6x 50-75g + 1x 250-400) or a constantly low intake of preferably low(er) GI carbs (don’t count carbs from green veggies and co!)
- eat at least 20-25g of a complete protein (count only meats, fish, eggs and dairy) with every meal and supplement with protein powders / bars, whenever you have no whole food source with 10+g of EAAs in it at hand
- follow a sound workout regimen (e.g the “Fat Loss Support Routine” from the Step By Step Guide), don’t do hours of “cardio” in the non-existent fat burning zone and cherish the fat-burning effects of glycogen depleting strength and HIIT workouts without overtaxing your central nervous system
If you’re looking for a weight loss prescription, that seems to me to be a pretty good start!