David Cox cut 500-600 daily calories (to ≤2,100), swapped ultra-processed foods for nutrient-dense whole ones (oatmeal + fruit vs cereals; nuts/seeds/raisins vs bars/biscuits), avoided sugar, and drank green tea. In 8 weeks he lost 13 lb + 1 litre visceral fat; liver fat fell from 10% to 5.3%.