I recommend you jump on to The Pirate Bay and illegally download seasons 1-23 of the US reality show 'Survivor'.
Start at season 1 and analyse the change in their appearance from episode 1 to the finale. Analyse what they eat.
Repeat this for each season and you will see an amazing pattern. They all lose weight. They all do very little cardio. Extreme food deprivation is the common factor.
I'm increasingly of the belief that The Survivor Reality Show Diet is the answer to all nutritional bafflements. It may be the answer for you.
Don't bother watching any of the reunion episodes. You won't wanna see how much weight they put back on.