Best Skinny Fat Diet Woman

Cutting through all the skinny fat and diet hype and nonsense, especially on social media, can be daunting. Understanding the latest science is the key, keeping in mind that science is ever-evolving. So, then, what is the best diet for a skinny fat woman?

We summarized conversations with Research Participant 1053 and Research Participant 933 to get a better understanding of each person’s unique genetic skinny fat tissue and what diet works best for them to sustainably manage their regular body fat (white/yellow fat) and muscle tissue weight to be as healthy as possible in the short and long term. Be sure to read the very latest science regarding What Is Skinny Fat? (1) first.

What is the Best Skinny Fat Diet for a Woman?

Research Participant 933 (2)(RP 933)

Research Participant 1053 (3)(RP 1053)

Scientist: Welcome ladies. Congratulations on your successful regular white/yellow body fat weight loss.

RP 933: Thank you.

RP 1053: I still have some work to do.

Scientist: What kind of diet are each of you following?

RP 1053: I am following a vegetarian-omnivore diet that is low carb along with a 300-calorie deficit, on average.

Scientist: How many carbs?

RP 1053: About 120 carbs on average. Low carb is up to 150 carbs, right?

Scientist: Right, thereabouts. And you?

RP 933: Low carb as well, but I use the Glycemic Index (GI) and closer to a 500-calorie deficit.

Scientist: How many carbs?

RP 933: An average of around 75 grams.

Scientist: What were your expectations at the start of your weight loss journey in terms of your skinny fat tissue?

RP 1053: I am still hoping it will go away. But my optimism is waning with each pound I lose.

RP 933: Same. I want my skinny fat gone, but I have reached a healthy BMI yet my thin fat and cellulite persist. Why?

Skinny Fat is Unique Genetic Tissue (Thin Fat, Cellulite)

Scientist: Because skinny fat is unique genetic tissue that exists where genetic default muscle tissue should be but is not. Losing regular fat can help reduce skinny fat, although adding muscle mass — you can “tone” it to help even out any bulk —  is the best way to effectively reduce and fix it. But neither is permanent.

RP 1053: There is no way to get rid of it, forever?

Scientist: Not at this time. However, genetic science is evolving as well, so we will see what happens. Is this the first time either of you has lost weight using a calorie deficit?

RP 1053: No, I have before.

RP 933: Me too.

Scientist: How hard is it for you to keep the regular fat weight off, once you lose it?

RP 933: When I was younger, not as hard, but I was a lot more active. More recently, it has been harder. I can’t keep the weight off. And I have to reduce my calories more to get over the plateau — I just stop losing weight, even in a 500-calorie deficit or more. What is worse, is when I start eating a normal diet again, I gain most of it back. And my skinny fat is still there.

RP 1053: I have had similar experiences. I can lose some weight, but then I plateau. I have to lower my calories further to see any more results – but I always end up plateauing again. Like with this current weight loss, I am at a plateau — I cannot seem to get to less than 153 pounds. When I start eating normally again, I gain most of the lost weight back rather quickly. Kinda seems pointless, the whole thing.

RP 933: It is very frustrating.

Scientist: It is in line with the latest science. Calorie deficits that are more than 10% of Standard BMR/TDEE — for instance, a 2000-calorie BMR at 10% would be a 200-calorie deficit — calorie deficits that are more than 10% typically cause metabolism to slow. This is a survival mechanism, as the human body has evolved with starvation and is built to survive. Calorie deficits also greatly increase the risk of losing muscle tissue (which slows metabolism even more) and makes any existing skinny fat worse.

RP 1053: That explains a lot.

RP 933: So what do we do?

Low Carb Diet – Best Skinny Fat Diet for A Woman/Women (Female)

Scientist: Continue with the low-carb diet, but with no calorie deficit – or at least no less than 10% of TDEE. But to start, no calorie deficit. Let your body get used to the low carb diet. As it does, the gluconeogenesis metabolic pathway will take over and your body will start turning consumed protein and fat (instead of sugar or starch carbs) into glucose to properly function. It will eventually get very efficient at burning stored regular white/yellow body fat, if you do things right, and you will be able to sustainably lose regular fat weight while successfully keeping it off. Moreover, it will help bring insulin (and insulin resistance) and other hormones into balance, along with proper exercise and lifestyle including quality sleep and minimal stress.

RP 1053: How many carbs?

Scientist: For acute weight loss, around 37 grams of fiber-focused carbs, no less than 30 or so. Once you lose the weight, then increase fiber-focused carbs to 50 to 150 grams or so. How much depends on your genetics, so pay close attention to your body and how it reacts to different carbs. The more skinny fat tissue you have, the less sugar and starch carbs you can likely eat, and the more careful with your diet you will have to be.

RP 933: I can follow the Glycemic Index (GI)?

Scientist: Yes, to some extent at least. But with how much skinny fat tissue you have, you will very likely have to avoid fast, junk, and processed foods altogether, even if the GI says the index is low. Remember, a calorie is not a calorie. Food quality and type matter.

RP 1053: So, then, whole foods?

Scientist: Correct. Clean, whole foods rich in high-quality protein, fats, and fiber carbs. The Best Scientific Skinny Fat Diet article explains the rest.

RP 933: What about cheat days?

Scientist: Yes, you need to indulge every now and then. But indulging is relative. The more genetic skinny fat tissue you are experiencing, the more careful you will have to be.

RP 1053: I know I will have more questions about that later, once I can think about things more.

Scientist: Questions are always welcome.

RP 933: Thank you for taking the time to discuss all this with us.

The Scientific Health Quizzes for Women and Men – Body Composition (Skinny Fat), Metabolism, Diet, Exercise, and Lifestyle

Scientist: My pleasure. Be sure to check out the Scientific Health Quizzes. The Scientific Diet Quiz uses the latest science to accurately calculate your unique metrics to better understand if your diet is healthy — and the Quiz Results explain all we discussed. There are free options available.

RP 1053: Neat.

RP 933: Will do.

Best Skinny Fat Diet Male

References

1. Skinny Fat Science: What Is Skinny Fat?, July 26, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/what-is-skinny-fat/
2. Fellow One Research: Body Type Test (Quiz) Results 933 – Body Type Two (BT2) Female (Woman), Millennial (Generation Y). https://www.fellowone.com/fellow-one-research/the-four-body-types/body-type-quiz/body-type-test-quiz-results-933-body-type-two-bt2-female-woman-millennial-generation-y/
3. Fellow One Research: Body Type Test (Quiz) Results 1053 – Body Type Four (BT4) Female (Woman), Millennial (Generation Y). https://www.fellowone.com/fellow-one-research/the-four-body-types/body-type-quiz/body-type-test-quiz-results-1053-body-type-four-bt4-female-woman-millennial-generation-y/