Get ripped diet

Just looking to lower my bodyfat %.I am currently 220 lbs and not sure of my bodyfat % but i know its not where i want it to be at.Can someone give me a list of foods to eat and approximate amounts.Also kinda confused with the cardio aspect of bodyfat loss .I have been reading that walking for an hour at a steady pace is the best for losing bodyfat.I also read that HIIT is better and takes less time.I appreciate any help anyone can provide me.I am a newbie and will post pics shortly so i can get opinions on where i need to improve.Thanks in advance....:)

It depends of your diet, if you do a low carbs diet, then you must avoid cardio and HIIT because you'll force your body to convert muscle into glycogen, this is why people walk on this kind of diet (ketogenic diet). HIIT work well on a low fat diet because you eat carbs, but this kind of diet will most likely cost some muscle anyway and is less healthy then the low carb one.

If you want to do a low carb diet that works well, google Dave Palumbo diet and you'll be set.

Eric

Thank for all the info..much appreciated.Gonna try out the dave palumbo diet.Hope I can get ripped my next summer....Wayne