According to Israetel, standard diet advice for skinny fat usually clashes with their goal. If someone tells you to bulk, you might think it’s a bad idea because you’re already high in body fat percentage. On the other spectrum, if someone tells you to cut down calories, you might feel like you will get too skinny and won’t look fit in the end.
As a general rule, Israetel says that you should apply the following:Begin lifting and begin eating healthier but with maintenance calories – eat more protein and high-fibre foods.Allow weight to keep the same or slightly increase or decrease as you begin eating healthy foods.After a year of doing that, you should have built quite a lot of muscle and lost fat at the same time. This is when your best bet is to cut down calories – aim to lose 0.5-1.5 pounds of bodyweight per week for around 12 weeks.After cutting, you will look much different as you probably managed to maintain quite a bit of muscle mass from before. This is when you choose whatever works best for you – calorie maintenance to look the way you are now, calorie deficit to look slimmer, or calorie surplus to pack on more muscle as you keep weight lifting.