For the diets to be very-low Carb (Sugars) or very-low Fat (Lipids) it should remain below 12% energy of total daily energy consumption. A 2200 calorie daily intake roughly corresponds to the needs of a 65kg person. Therefore, it is good for weight maintenance and good for weight-loss because in the case the person is overweight it will create a calorie deficit. The formula would be 2200 * .12 = 264 calories / 4 for net carbs = 66g and 264 / 8 for fats = 33g. Net carbs are the total carbohydrates less the fiber in a food. A more precise daily calorie need can be calculated by considering BMI and lifestyle and will be explained at a later stage for specific needs.
In both cases It is good to choose healthy carbs or fats such as dates and fruits or virgin oils, coconut, and avocados. These diets are easy to follow which means that it is possible to make them into a lifestyle. Furthermore a major advantage is the fact that it satisfies energy needs in a way that maintains metabolic activity speed while reducing hunger since energy needs are the main driving force behind hunger.
A functional strategy which is based on natural cycles would be to practice the low-fat diet for about 75% of the time and the low-carb diet for 25% of the time. This is based on the assumption that the natural food habit would correspond to the seasonal availability of foods. Meaning that during 3 seasons fresh fruits and vegetables are abundant whereas during the winter they are scarce, and nuts are more abundant providing our bodies with dietary fat and stored fat for energy. 20 weeks of low-fat followed by 6 weeks of low-carb would a meaningful strategy.
It is good to note that this type of a diet is mainly intended to re-adapt eating and food intake to natural habits, cycles, and principles for general well-being of which weight management is just one of the many benefits.
*Sources of information:
https://calculator-converter.com/diet-calorie-calculator.htm
https://healthyeater.com/carb-protein-fat-rich-foods
