The minimum effective dose (MED) is defined simply: the smallest dose that will produce a desired outcome.
Anything beyond the MED is wasteful.
In the context of body redesign, there are two fundamental MEDs to keep in mind: To remove stored fat → do the least necessary to trigger a fat-loss cascade of specific hormones. To add muscle in small or large quantities → do the least necessary to trigger local (specific muscles) and systemic (hormonal2) growth mechanisms.
We want to avoid all methods with a high failure rate, even if you believe you are in the diligent minority. In the beginning, everyone who starts a program believes they’re in this minority. Take adherence seriously: will you actually stick with this change until you hit your goal? If not, find another method, even if it’s less effective and less efficient. The decent method you follow is better than the perfect method you quit.