Best Skinny Fat Diet Male

Cut? Bulk? Both? What is the best skinny fat diet for a male to safely and successfully lose (cut) regular white/yellow body fat (common adipose tissue), add (bulk) muscle mass, and reduce skinny fat as much as possible?

The following are summarized conversations with a professional trainer and amateur athlete discussing their skinny fat tissue (thin fat) and the diet they used to safely, successfully, and sustainably lose regular fat weight and how to keep it off. Be sure to read my article What Is Skinny Fat? (1) so you understand the very latest skinny fat science.

Best Skinny Fat Diet Male

Pro Trainer: I am the BT2 in the image above. I have successfully lost regular fat weight eating up to a 500-calorie deficit below my TDEE calories. As well, I chose an evenly mixed omnivore diet consisting of mostly whole organic food. I thought I had lost muscle tissue on my love handles and lower back from the weight loss, but now I understand it is thin fat skinny fat tissue. This makes sense now, as multiple times in the past I successfully added muscle mass to those areas, but each time I have taken a break — nearly a year several times — the muscle mass faded and the skinny fat reappeared. Is there nothing I can do to make it permanent?

Scientist: Not without the intervention of genetic science. You will have to do the same thing you did and are doing with your stomach. Add muscle mass and then maintain it forever.

Pro Trainer: But it is so much harder in those areas. There is really nothing else I can do?

Scientist: You can research the few FDA-approved options out there, and see if they might help some. But, not likely. They, too, can only reduce the appearance of skinny fat (thin fat, cellulite).

Pro Trainer: Where is genetic science on a solution?

Scientist: Hard to tell. CRISPR (gene editing) appears to be the most promising solution, but first science has to understand that skinny fat is genetic tissue. Without a clear definition and understanding of why some people are genetically blessed with no skinny fat, and why most people are not genetically blessed with varying degrees of skinny fat, we cannot know what to fix in terms of CRISPR, let alone how.

Pro Trainer: What you mean is we don’t know the genes that cause skinny fat?

Scientist: Correct. We are not even sure what skinny fat tissue is – thin fat or cellulite.

Pro Trainer: How do we figure that out?

Scientific MRI Study to Determine Skinny Fat Tissue and Allow Doctors to Officially Diagnosis It

Scientist: Our Skinny Fat Science is working on it, but MRIs are super expensive, like $1000.00 per scan. And to get enough viable data you would need a lot of scans. A lot.

Pro Trainer: Like 50?

Scientist: More.

Pro Trainer: 500?

Scientist: That would be much better. It could be fewer.

Pro Trainer: How are your efforts going so far?

Scientist: Too early to tell.

Pro Trainer: How long should I wait before I check back for an update?

Scientist: Maybe three months, no less.

Pro Trainer: Ok, I will. Is there anything I can do about my diet to improve my skinny fat situation?

Low Carb Diet – The Best Skinny Fat Diet for a Male

Scientist: Start eating your normal TDEE calories again, no more calorie deficit as they tend to cause muscle tissue loss which will make your existing skinny fat tissue worse. Instead, eat a low carb diet

Pro Trainer: What kind of low-carb diet?

Scientist: You will have to figure out what is best for your genetics. There are 4 main low carb options. Atkins, or high protein, which puts you at 20 to 40 grams of carbs daily. Then there is keto, which is high-fat and 20 to 50 grams to get you into what is called ketosis. However, both of those carry more concerns in terms of being sustainable and are most likely best in the short term. Some people like the Glycemic Index (GI) chart as they have a wider range of foods to choose from — even fast, junk, and processed foods — so long as the GI is low.

Pro Trainer: How does that work, the Glycemic Index?

Scientist: It depends on how much skinny fat tissue you have, and whether you have other genetic blessings like the ALK skinny gene. Some people can eat whatever they want, at least when they are younger. But, in the end, you are what you eat, literally, and poor dietary choices catch up with everyone, eventually. It is possible to use the GI and not eat fast, junk, and processed foods, which is most recommended.

Pro Trainer: What is the fourth option?

Scientist: A fair mix of high-quality protein and fats from clean whole foods, keeping carbs to 50 to 150 grams or so. Focus on fiber carbs. Stay away from sugar and starch carbs; although oatmeal is an exception for many people. Avoid fast, junk, and processed foods altogether.

Pro Trainer: I eat a low carb diet forever?

Scientist: If it works for you. Option number four especially works great for the vast majority of people; just follow those general guidelines. Your body will turn to the gluconeogenesis metabolism pathway in the deficiency of sugar and starch carbs. There is a lot of room for food and meal choices, so you can mix it up.

Pro Trainer: I can do cheat days every now and then?

Scientist: Yes.

Pro Trainer: Anything else?

Scientist: You already lost regular fat weight, but if you need to acutely lose regular fat weight again, then eat 37 grams of fiber-focused carbs (no less than 30).

Pro Trainer: Alright, I just need to figure out what works best for me.

Scientist: For most people, the fourth option is best for long-term health. The science-based Mediterranean Diet can be done low-carb and is a great choice.

Pro Trainer: I will look at them all and figure out what is best for me.

Scientist: Be sure to use the resources on this site, like The Best Skinny Fat Diet, According to Science article. It should answer most if not all your questions. People can also comment below.

Pro Trainer: Great.

Scientific Health Quizzes – Best Skinny Fat Diet for Men and Women

Developed using the latest science, the Scientific Health Quizzes — Scientific Diet Quiz, Scientific Metabolism Quiz, Scientific Exercise Quiz, Scientific Lifestyle Quiz, and Scientific Body Type Quiz (body composition) — calculate your unique metrics to help you better understand your unique genetic body composition along with how healthy your metabolism, diet, exercise, and lifestyle are.

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References

1. Skinny Fat Science: What Is Skinny Fat?, July 26, 2024. https://skinnyfat.fellowone.com/skinny-fat-science/what-is-skinny-fat/