Disclaimers:

1. There are no drugs or supplements that have been shown to reduce fat cells in humans permanently.
2. Some drugs and supplements may help to reduce fat cells temporarily, but they will not eliminate them completely.
3. These drugs and supplements can help to reduce appetite and boost metabolism, which can lead to weight loss.
4. However, they are not a magic bullet and they will not work for everyone.
5. They can also have side effects, so it is important to talk to your doctor before taking any of them.

SECTION 1: Hormones involved in weight loss for humans:

SECTION 2: Naturally occurring fat-loss supplements in common food:

1. Caffeine: Caffeine is a stimulant that can help to increase metabolism and burn calories. However, it does not specifically target fat cells.
2. Omega-3 fatty acids from seafood: Omega-3 fatty acids can help to reduce inflammation and promote fat loss.
3. Curcumin: Curcumin is a compound found in turmeric that has anti-inflammatory and antioxidant properties. It may also help to promote fat loss.
4. Green tea extract contains a compound called EGCG, which has been shown to increase the metabolic rate and help to burn fat.

SECTION 3: Plant-derived fat-loss supplements not present in common foods:

1. Yohimbine: Yohimbine is a plant extract that is thought to block the effects of a hormone that helps to store fat. However, it can also have side effects, such as anxiety and high blood pressure.
2. Trans-Resveratrol: Resveratrol is a compound found in red wine and grapes. It has been shown to have a number of health benefits, including promoting fat loss.
3. Raspberry ketones are a natural compound found in raspberries. They have been shown to increase the levels of the neurotransmitter norepinephrine in the brain, which can lead to weight loss.
4. Garcinia cambogia is a fruit that contains a compound called hydroxycitric acid (HCA). HCA has been shown to suppress appetite and increase the metabolic rate.

1. Orlistat (Xenical) is a lipase inhibitor, which means it blocks the absorption of fat from food. This results in about 30% of the fat in a meal being excreted in the stool. It is a saturated derivative of endogenous lipstatin isolated from Streptomyces toxytricini.
2. Phentermine (Fastin) is an appetite suppressant that works by increasing the levels of the neurotransmitters norepinephrine and dopamine in the brain.
3. Diethylpropion (Tenuate) is another appetite suppressant that works in a similar way to phentermine.
4. Bupropion (Wellbutrin) is an antidepressant that can also be used to help people lose weight. It is thought to work by increasing the levels of the neurotransmitters norepinephrine and dopamine in the brain.
5. Naltrexone (Vivitrol) is a medication used to treat alcohol and opioid addiction. It can also be used to help people lose weight by blocking the effects of the opioid neurotransmitter endorphins.

1. This diet is not recommended for people who regularly exercise and/or do laborious work. 
2. This diet will work best for people with sedentary lifestyles, slow metabolisms and high bodyfat levels. 
3. It is recommended that after you reach your desired bodyweight or bodyfat level, you should resume a natural/conventional diet so as to not compromise your health.
4. This diet is based on eating 20% of your daily calorie requirement through protein; which are the building blocks of your body.
5. In this diet; the body is forced to use your body fat for its energy needs while it only gets nutrients from the highly restrictive diet.
6. Eat once or twice a day in a 4hour eating window. Thus having a 20hour fasting time per day for men (16hrs for women).
7. Also, a cheat day is allowed once every week to speed up your metabolism; adding 1000 additional calories to your diet in one meal eaten through fast digesting carbohydrates.
8. First, find your "Conventional" total calories requirement here. (Example = 2500 calories).
9. Now find the amount of protein calories; this is 20% of your total calories. (Conventional Example = 1000calories*20% = 200 calories).
10. Divide the protein calories number by 4, this is the amount of protein you need to eat in a day. (Conventional Example = 200calories/4calories = 50g Protein).
11. Now find the amount of fiber calories; this is 5.6% of your total calories. (Conventional Example = 140 calories). 
12. Most Fiber being difficult to digest or indigestible doesn't significantly add to your total calorie intake of the day.
13. Divide the fiber calories number by 4, this is the amount of fiber you need to eat in a day. (Conventional Example = 140calories/4calories = 35g Fiber / day).
14. Eating Fiber, Resistant Starch and Protein will help you feel fuller throughout the day, even though you aren't really eating any/much fats or carbohydrates.
15. Remember to get enough enough electrolytes, omega-3, minerals, vitamins, phytonutrients, etc. from superfood no/low calorie supplements or natural sources.
16. By eating ~1000cal 6 days a week and ~2000cal once a week. Thus, you are only taking in 8000cal/week. 
17. On a conventional diet, you would be taking in 2500cal everyday; this is equal to taking in a total of (2500cal*7days) = 17500cal/week. 
18. On this highly restrictive diet you will only be taking in (8000/17500) ~45% of your conventional total calorie requirement. This is (17500-8000=9500calories) lesser. 
19. 1 kilogram of bodyfat equals 7777calories. Also, 1 pound of bodyfat equals 3535calories.
20. Our body carries 10% of additional water with every molecule of bodyfat. So when you lose bodyfat, you also lose the additional 10% waterweight. 
21. So it can be concluded that due to eating 9500 lesser calories than required; So every week your body will burn (9500/7777=~1.22kg bodyfat) or (9500/3535=~2.68lb bodyfat) and 10% of accompanied water = 0.122 Kg or 0.268 lb of waterweight.
    
    
22. In conclusion, on this diet, you will lose at least:
    1.35Kg (~3pounds) bodyweight / week;
    7.65Kg (~17pounds) bodyweight / month;
    92Kg (~200+pounds) of (excess) bodyweight / year. 

1. Type of training/exercise,
2. Intensity of training/exercise,
3. Frequency of training/exercise,
4. Current body composition, and 
5. Weight loss goal.

The following Harris Benedict formulae are used to account for the calories burned during exercise/physical activities:

Maintaining Average Muscle Mass -

1. BMR x 1.200 for no exercise (low-intensity activities and leisure)
   sedentary lifestyle throughout the week @ 30-50% MH
2. BMR x 1.375 for light exercise (leisurely walking, golfing, house chores)
   3-4 days/week for 30-50 minutes/session @ 50-60% MHR

Maintaining Ideal Muscle Mass -

1. BMR x 1.550 for moderate exercise (moderate exercise/sports)
   3-5 days/week for 30-60 minutes/session @ 60-70% MHR
2. BMR x 1.725 for intense exercise (hard exercise/sports)
   6-7 days/week for 45-60 minutes/session @ 70-85% MHR

 Over Workout (Overstresses the Body) -

1. BMR x 1.900 for the extreme exercise (heavy manual labor/lifting, endurance/sports athletes)
   6-7 days/week for 90+ minutes/session @ 85-100% MHR

Bottom line -

1. Most of us today are living a sedentary lifestyle throughout the day, so for the most of us our daily calorie requirement is BMR x 1.2. 
2. If you wish to lose bodyfat while without exercising, i.e., while continuing your sedentary lifestyle, check out this article.
3. If you want to increase your muscle mass to its ideal levels, you should at least moderately exercise every alternate day, by performing High-Intensity Interval Training (HIIT) &/or Bodyweight Training (BWT).
4. This moderate exercise routine pushes our daily calorie requirement to BMR x 1.55, which is 22% higher than the calories required for a sedentary lifestyle.
5. This moderate but efficient exercise is near prefect, as it results in the maximum physical & mental benefits, with the least investment of time & effort, when compared to other exercises.
6. If you exercise more than (3-6 days/week for 30-60 minutes/session) in any way at all, you are not actually building "muscle fibers", you are instead doing one of the following:
   
   1. Burning your muscles for energy to be used during the extra workouts,
   2. Increasing the sarcoplasm in your muscles and not actually increasing your muscle strength,
   3. Taxing your whole body into stress by forcing it to work more than it effectively "needs" to,
   4. Increasing the probability of injuries, as, your body is being forced to work at a rate higher than its rate of repairing itself.

Note -If you are doing sports or if your job requires the extra physical work from you, its "OK" as long as its beneficial for your career, family, and other things that may be more important to you.

Reference -
http://www.bodybuilding.com/fun/calorie-know-how-get-equation-right-to-get-results.htm

1. Calories - See this link to calculate your daily calorie requirement.
   
   
2. Macronutrients:
1. Protein -
   Stays in the stomach for 1.5-6hrs (3x times longer than Carbohydrates)
   (~20%) of your total calorie intake for all diets
   *except* a low-protein diet advised by your doctor for medical issues related to high protein intake.
2. Carbohydrates - 
   Stays in the stomach for 0.5-2hrs (3x times shorter than Protein)
   Ketogenic/Carnivore Diet: (0%-5%) of your total calorie intake.
   Normal/Other Diets: (5%-55%) of your total calorie intake.
3. Fat - Slowest digestion rate at only 10g/hour.Ketogenic/Carnivore
   Ketogenic/Carnivore Diet: (75%-80%) of your total calorie intake.
   Normal/Other Diets: (25%-75%) of your total calorie intake.
   
3. Water -
   33ml per kg of body weight (0.5 oz per lb of bodyweight).
   Men should consume ~3 liters of water each day.
   While women need to take in ~2.2 liters per day.
   
   
4. Omega 3 -
   EPA + DHA - 0.5g to 5g (also depends on age and gender). 
   If you are getting your Omega 3's from fish, do not fry or cook the fish in a pan,
   ONLY boil or bake your fish at a maximum temperature of 200C = 390F
   
   
5. Nutrients: Vitamins, Minerals, Polyphenols, etc.-
   Details here.
   
   
6. Fiber -
   It is a type of low/zero calorie carbohydrate that curbs hunger.
   14g per 1000kcal of your total calorie intake (amount to ~30g/day)
   Types of fiber: 
   Insoluble Fiber (contains Prebiotics - 5g/day), 
   Soluble Fiber,
   and 
   Resistant Starch
   
   
7. Probiotics - 
   1 million colony-forming units (CFUs) (minimum).
   Includes microorganisms like:
   Lactobacilli (like Lactobacillus acidophilus and Lactobacillus GG),
   Bifidobacteria (like Bifidobacterium bifidus, and
   Some yeasts (like Saccharomyces boulardii).

1. Fasting - Feeding time consists of a maximum of 4 Meals eaten only during-between "Afternoon and Evening".
   Men - 16 hours fast, 8 hours feeding.
   Women - 14 hours fast, 10 hours feeding.
2. Fast Digesting Carbohydrates are to be had only Post-Workout.
3. Some produce is most nutritious uncooked or steamed while some need to be heated to bring out the best in them.
4. Everything on this list should be eaten in moderation to avoid unwanted side-effects of over-consumption.
5. Taking isolated nutrients through supplements is not "always" a good idea, however in the case of deficiencies eat nutritional supplements after having a meal for their better absorption.
6. All food should be organic, local, fresh, whole and raw.
7. Keep your diet Dairy-free, Gluten-free, Legume-free, Junk-free, and free of Packaged-Processed foods as much as possible.
8. All non-vegetarian food should be from wild or free grazing animals.
9. All food containing/grown using; Pesticides, Synthetic Fertilizers, Sewage sludge, Genetically modified organisms (GMO) and Ionizing radiation should be avoided.
10. Your diet should be a balanced combination of the Paleolithic diet, Ketogenic diet, and the Mediterranean diet to maximize lean muscle mass, decrease body fat, increase immunity, promote longevity and prevent the onset of diseases.

1. Sweetener - Stevia, Monk Fruit (natural zero-calorie sweetener)
2. Alcohol - Red Wine (1-3 glasses) (125ml-375ml) (4.2oz-12.7oz)
3. Vegetables & Salads - Preferably green/cruciferous, slow digesting & low in starch (20g/kg of body weight) (0.33 oz/lb of bodyweight)
4. Fruits - Mostly low glycemic, low in starch, Maximum serving of 2 per day
5. Fats - Coconut Oil and Ghee for cooking/heating, Olive Oil for all other purposes. 
6. Seeds & Nuts - Flaxseeds (ground), Walnuts & Almonds (soaked), Cashews
7. Eggs - 2 yolks (maximum), whites as per protein requirement 
8. Meat - Animal organs & 1/3rd serving of fish, (remaining meat as per protein requirement)
9. Miscellaneous (for health & taste) - Green Tea, Coffee, Lemons, Garlic-Ginger, Apple Cider Vinegar, Ayurvedic Blends, Spices-Herbs, Pickles, Cheese, Yoghurt, Dark Chocolate (at least 70%+ Cocoa), Wild Honey (Non-transparent, Muddy).

1. 8 seconds of High intensity Training (HIT) followed by 12 seconds of slow intensity training (SIT).
2. 20 minutes per session (8 minutes HIT + 12 minutes SIT).
3. Maximum 3 sessions per week (60 mintues =1 hour per week) (Equivalent to 7 hours of jogging (SIT) per week).
4. HIT Exercises - exercise bike sprints, sprinting, rowing, stair climbing, shadow boxing and skipping.
   

1. 8 seconds of HIT raises heart rate 80-90% of its maximum rate, while keeping lactic acid (which makes muscles tire quicker) release to a minimum. 
2. HIT causes the body to release high levels of catecholamines (group of hormones) which drive the release of fat (especially abdominal and visceral fat), from fat stores for it to be burned by the working muscles.
3. HIT is better than SIT for building bone density and muscle mass.
4. HIT prompts the body to secrete growth hormone (GH).
5. HIT for a total of 10 minutes above “threshold” (60-70% of max heart rate), produces the greatest sustained GH spike.
6. ~3.5 minutes of HIIT/week (excluding warm up and cool down) delivers health benefits comparable to 1 hour of SIT.
7. For best results, combine HIIT with Weight Training.
   
   
   

1. Running speed is influenced by the ability to apply more force into the ground, and not by moving the arms and legs faster. So during HIT “muscle support forces” during sprinting can be more than five times the athlete’s bodyweight.
2. The "start" (the first 20 meters, "drive phase") requires the maximum acceleration, thence sprinters need to develop great strength to overcome inertia by applying the maximum force.
3. Most weightlifters have "sprint starts" comparable to sprinters, as they too develop great strength to overcome inertia.
4. After 20 meters muscular endurance become a key factor in lowering sprint times.
5. Sprinters develop superior reaction timing to the starting gun and need to maintain a higher level of speed for a longer period of time. 
6. There should be a structural balance between the hamstrings and quadriceps, the hamstrings should be able to produce 66% of the force of the quadriceps, that is, front-squat strength should be at least 85% of back-squat.
7. Acceleration begins from the upper body, so sprinters develop upper body strength to have a good start. Upper body & abdominal strength help in maintaining good sprint mechanics, also the upper body helps counter the torque produced by the lower body. This is also true for all short-term speed events.
8. With smart training and a good work ethic, any athlete can run much faster than they ever thought.