If you confirm that no conditions make it risky, a strict keto diet on very lean protein sources makes weight loss easy for those with normal metabolism.
Of course you need to ensure vitamin and mineral supply; proper supplements can take care of that.
The hard part is just finding an affordable source of protein that isn't tainted with sugar.
Stay under a daily intake of 50g carbs. Aim for 10g, with no more than 15g per meal in any case.
The protein intake serves to keep your body from thinking of your muscles as food.
You will want to have some physical activity, but regular walks suffice.
This requires drinking enough, or you can seriously hurt your kidneys.
Your cardio capacity will be impacted, because your muscles switch to running on fat, which needs far more oxygen than sugar (iirc around double).
If needed, you can use Isomaltulose (an enzymatic rearrangement of Sucrose (table sugar)) to supplement carbs for physical activity without hurting the keto-state. Slightly under-dose based on the expected energy burn from the activity. It just fixes the insulin spike issue of carb consumption, not the blood glucose oversupply you have to counter to prevent acute Hyperglycemia.
This is just a slower-uptake version of normal sugar, also just half as sweet (needs double the concentration in dilute sugar water for the same taste).
This while approach is basically "starving without losing muscle mass", and only marginally more healthy. It's effective, though, and allows for high caloric deficits (you can lose weight about half as fast as if you didn't eat anything at all). Your cognitive abilities are also barely affected, after the initial 48h of "keto flu".
Of course you need to ensure vitamin and mineral supply; proper supplements can take care of that. The hard part is just finding an affordable source of protein that isn't tainted with sugar. Stay under a daily intake of 50g carbs. Aim for 10g, with no more than 15g per meal in any case.
The protein intake serves to keep your body from thinking of your muscles as food. You will want to have some physical activity, but regular walks suffice.
This requires drinking enough, or you can seriously hurt your kidneys. Your cardio capacity will be impacted, because your muscles switch to running on fat, which needs far more oxygen than sugar (iirc around double).
If needed, you can use Isomaltulose (an enzymatic rearrangement of Sucrose (table sugar)) to supplement carbs for physical activity without hurting the keto-state. Slightly under-dose based on the expected energy burn from the activity. It just fixes the insulin spike issue of carb consumption, not the blood glucose oversupply you have to counter to prevent acute Hyperglycemia. This is just a slower-uptake version of normal sugar, also just half as sweet (needs double the concentration in dilute sugar water for the same taste).
This while approach is basically "starving without losing muscle mass", and only marginally more healthy. It's effective, though, and allows for high caloric deficits (you can lose weight about half as fast as if you didn't eat anything at all). Your cognitive abilities are also barely affected, after the initial 48h of "keto flu".