Degree in nutritional sciences/ dietetics and another in nursing here. Can we just call it what it is? It's a CKD diet... You go no carb for 12 days and eating 35% protein and 65% fat with trace carbs.... by day 12 you're in ketosis... day 13 you refeed eating 35% protein and 65% carbs (though in reality it'll be 10-15% fat... but the goal is trace fats...) What that specific diet recommends I cannot agree with: "lots of fruit" is really almost sabotage.... and eating 2-3 servings will be more than enough to satisfy the body... as 60-70g of fructose can be held... by the liver... fructose cannot be stored in the muscles... and that's the goal... to store glucose, as glycogen, in the muscle... so do yourself a favor and don't eat every fruit in sight.

If anyone is to follow it, I recommend starting the refeed after a full-body depletion workout.... or legs/ deadlifts/ lagging body parts day... start with liquid carbs such as dextrin... then fast GI carbs... then slow GI carbs (if you believe in such...)... but I do recommend dextrin as the liquid source combined with isolate protein, with a progressive approach throughout the day... I don't recommend eating oats post workout for instance, but it will all work.

Also to note... 65% is a great number to shoot for... but I tend to use arbitrary numbers... so try 300 the first week.... 400 the second week... etc... you'll see what works... but if your focus is acute fat loss... then stick to the protocol of 65% that is based on either maintenance calories or your deficit calories.

Keep water intake up and eat away throughout the day... yes you'll bloat... but do you rather be constipated?

The next day return to ketosis, then once a week have this refeed day.

It's not magic, but it works... you drop an incredible amount of weight in the first 12 days because no glycogen = no water weight. Then since throughout the week you aren't spiking insulin throughout the day, compared to if you were eating carbs, you are more prone to fat loss if you are 1) in deficit and 2) working your ass off as usual.

All diets work... this one is a fun change up.
The first 12 days suck for most... but I've never had issues beyond that. We adapt to anything and everything we set ourselves up for.

As far as AAS, I have yet to see any real benefit to this vs a carb diet... it's just better in the sense of insulin modulation. I will say it kicks in faster than a low carb diet... and has a more acute effect on your visual appeal. Metabolically it all does the same (progressive decline in calories = fat/ weight loss). I do not recommend this as a long-term weight-loss approach for anyone who isn't severely overweight. I will note that this diet will resensitize you to carbs, and let's say you use it for 1-2 months and reach a great caloric deficit... it would be extremely wise and entertaining to reverse diet calorically by adding 25g of CHO weekly... you will freak out when you 'feel' carbs again.

G'Luck

This is like my contest diet except I would never waste calories on cheese. At the root of it the diet is pretty simple and has been out for a while. It's very similar in set up to the palmbo diet except you have a two day refers instead of one. I certainly wouldn't call it an anabolic diet. Ifor you are training hard it will catch up to you....it says you will have plenty to of energy which is bs. All in all the diet has its place but I would rather eat balanced all the way thru. If I feel I pick up too much bf I will drop carbs oUT of my last meal of the day and so on until I achieve the desired balance

I have seen many many diets. Of course limmiting carbs has been the fundemental step to all of them.
I do t really like. The meals settup, or the addition of olive oil lol. To each there own.

Eat many meals high in protein, drink lots of water. Only healthy fats, carbs for only 4 hours a day if feeling weeak.