The interesting thing about (dietary) fats is that we need (to consume) them to lose weight. As stated in the first part, our diets should consist of only 5% (preferably even less) of carbohydrates, 20% of proteins, 20-25% of salad/non-starchy vegetables, and 50% of dietary (healthy/natural) fats.
Naturally, proteins (most often) come with fat. The leaner the protein, the higher the insulin spike. That's why I suggested consuming birds (for example, chicken) WITH skin. Skin is where most of the chicken's fats are found. Consumption of lean chicken meat (without skin) will cause a significant insulin spike.
So, what you should consume are foods that are naturally fatty, relatively high in protein, and low in carbohydrates.
Here are some examples:
- pork/bacon (fat 50%/50% protein) *excellent*
- brie cheese (fat 48%/38% protein) *excellent*
- chicken with skin (fat 26%/44% protein) *very lean, but fine for occasional consumption*
- eggs (fat 18%/20% protein) *decent ratio*
- an average fish (fat 14%/42% protein) *too lean, but fine for occasional consumption*
- steak (fat 26%/46% protein) *go for fatty steaks*
- lamb (fat 36%/46% protein) *relatively lean**
- hamburger/beef (fat 30-50%/25-50% protein) *make sure it is grass-fed and fatty*
The best nuts for consumption are pecans, because they are highest in healthy fats, and also high in protein. Taking them right after the main meal is a great idea! Other great fatty choices are brie cheese, avocado, and butter.
Before your body adapts to fat-burning, intermittent fasting will be somewhat challenging, unless you consume vast amounts of fats. Gradually, the need for fats will reduce as your body adapts to fat burning. Once you fully adapt, you will be comfortable at doing OMAD (one meal a day) without consuming much fat.
Food for thought: a man weighing 100 kilograms with 25% of body fat has enough fuel stored to run his body for over a hundred days without eating.
Calculations: 25% of 100kg = 25 kilograms of fat. Each gram has 9 Calories (kcal), that is 225 000 kcal /: 2000 DV (daily value) = 112.5 days