Some people lose excess fat on high protein diet than a high carb or high fat diet. Repeat towards the end for no greater than five days, and then have a 1-day carb-up of "clean" carbohydrates for oatmeal, yams, sweet potatoes and brown rice. For example, Keto diet works swimming pool . high ratio of proteins and fats while maintaining 50 grams or less carbohydrates.