The answer to the above question is at the end of the article. However, for a deeper understanding, let's see how different body compositions will respond to these things:
Classification of bodies as per body fat percentage, the classification is based on men's body, for similar results on woman body please assume the body fat around 8-12 percent higher approximately(for example 10 percent body fat for men will be 18 percent body fat for a woman)
1. 40 percent body fat and above
The 40 percent body fat bodies can be identified visually, it is usually the kind of people which are generally really heavy and have a hard time doing physical activities. It is difficult for them to control appetite and have usually no control over food. It is highly likely that they have not done workouts continually for a long period of time. In this situation, it really doesn't matter if you switch to the above-mentioned things the main reason is that you have consumed way more than what you have expended. Even if you are eating healthy and perfectly-currently you need to lose fat by calorie deficit so that you can get rid of the excess fat if you just have a healthy perfect diet now you will not gain any fat but you will remain the same. So calorie deficit is essential. The good thing in this stage is that you will lose fat faster as generally you will burn more calories than a lighter person. It is also highly likely that you are consuming "junk food", instead of a well balanced nutritional plan. Your career, stress, improper sleep patterns, excessive sugar and alcohol will add to this and this becomes a vicious circle. This also the stage where there is a very high risk of health-related issues if not already there. But its never too late to get it back.
Try to understand what proper nutrition is like. There is good nutrition and bad nutrition, a radical change from your present diet will be difficult for you and certainly nonsustainable so what is best is that make 60 percent of your diet as good nutrition and 40 percent as your ongoing bad nutrition. For this systematic tracking of your nutrition is essential. The most practical method is using MyFitnesspal and similar kinds of apps, of course, you can write in your dirty if you are old school.
By 60/40 you will probably come down to 30 percent body fat in 6 months or so, depending on the rate of improvement.
2. 30 to 40 percent body fat
This is the condition when the person is clearly overweight, but can walk and run with little difficulty
. The body is generally bulky this is the stage when the lifestyle is terrible just slightly better than the worst.
Just like the previous case if someone switches to 70/30 there will be results and in 6 months the person may get to the next stage.
3. 20 to 30 percent body fat
this is the condition when the person has mostly issues like paunch, fat around things and sometimes wishes to go towards spot reduction but spot reduction is a myth most of the time and it can be sometimes not very healthy to go towards spot reduction.
With little more improvement in your diet the person can easily get better towards the ideal state. 80/20 is the recommended nutrition.
4. 10 to 20 percent body fat
This is the most ideal condition where everyone should aim at as it allows room for 20 percent a bad diet which usually everyone enjoys. Around 14% bodyfat abs usually appear if you have developed them(you won't see abs even at lower body fat if you haven't developed them).
Low body fat is necessary to see the abs but not sufficient. Most people can stick to this by 80/20 method but some people prefer below 10 percent for them the recommended path is 90/10 which can be very hard.
4. Below 10 percent body fat
This is the most ripped stage where there is very little room for error you have to maintain 90/10 to stay in this which is a rather difficult process. Anything below 4 percent is almost unrealistic and possibly unhealthy.
5. Conclusion:
Now the main topic of this article comes to the switching to all the better versions of foods will contribute if you are sub 20 percent body fat if you are more than that, of course, it will be a healthy choice but the unhealthy habits that you are into will definitely overpower these so the effect will be nil.
Disclaimer:
All the views here are personal. Consult your physician before starting any kind of weight loss program.
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