Three groups of stuff that your body burns to free up energy for your body to use:

1. proteins

2. fats

3. carbohydrates

When you digest your body breaks down these molecules, and as the chemical bonds break down that frees up the energy.

Typically:

1g protein = 4kcal energy

1g carbs = 4kcal energy

1g fats = 8kcal of energy

This suggest drop fats.

HOWEVER.

The body needs protein and fats for other stuff. Fats are very important for fat soluble vitamins: A, D, E, and K. Without these your body will suffer deficiency, and without fat you won't get these.

So drop carbohydrates instead.

As far as I know no vital processes need carbs, so this one is relatively safe to cut back on. But Bernd will correct me if I'm wrong.

You consume carbohydrates typically in the form of starch and a variety of sugars. So pasta, potato, rice, sweets are the chief targets to reduce in your diet.

However.

You don't really need that much fat, just some. And if you drop stuff like ice cream, that has lotsa fats too.

If you stick to meat (a variety of meat, from fish to beef), eggs, diary products, and various nuts you should get the fats your body needs.

 

Quick word about proteins. There are over 20 (21 or 23 or something like that) amino acids which we call collectively proteins. 9 of these are essential for human beans, which means the human body can't produce/syntheses them from other chemical building blocks, so we need to take them via food. Typically meat, eggs, and diary products contain them all 21-23, they give "full protein". Ofc a combination of various other foodstuff can cover it, such as rice combined with beans, but really have to know what foodstuff contains which amino acids which is a stupid thing to follow - just eat meat (and eggs and diary products).

Perhaps the only vital thing that needs carbs is doing proper shits. Dietary fibre can help. Just eat beans and you get it covered. Considering your flag, this shouldn't be a problem.

Sugar is probably the worst.

While fat has double the calories per weight than the other macros the majority of a burger is not fat. It also contains proteins and in contrast to sweet things it will satiate you. Dropping sweets is usually the easiest because then you only have to beat your sugar addiction and don't have to battle hunger. The latter is way harder.

for weight loss to be possible, your liver's clycogen reserves must be burned out first

 

this is only possible by going low carb

 

and why would salt make you fat?

I assume by salty he meant savory, in some languages it's the same word