The far bigger problem is intake of refined sugars, particularly fructose in quantities larger than the liver can handle. This converts to liver fat and loose triglycerides. This leads to increased insulin resistance, elevated glucose and elevated resting insulin which leads to weight gain and finally diabetes. Once you’re diabetic, you need more extreme solutions like fasting+ keto until the conditions are corrected.

Most people would do fine by not snacking, not drinking sweetened drinks between meals and almost no refined sugars (juices and smoothies count). If there’s still extra weight, skip breakfast a couple days a week

What is right for a relatively healthy person isn’t the same as someone with a dysfunctional metabolism.