Low fat is a myth, you need all the good fats you can get. I eat a load of good fat everyday, I weigh 206. All my blood work came back perfect and T levels are high. Read Genius Foods. It explains it better than I can. I eat 6 eggs a day and smother them in olive oil, eat at least one avacado a day if not two, and take fish oil.

I disagree on calories too, calories are stored energy, I eat probably 4,000 to 5000 calories a day but in a 6 hour window. Fasting between noon and 6 am. I do a 3 day fast every three months. as long as they are good calories and you do some form of excersize, you are good.

Most people make this way too complicated. Eat the way nature intended. Stay away from processed foods. Eat healthy, drink in moderation, drink lots of water. Its not really that hard. Fad diets will make you lose weight but it won't stay off.

I agree. And everyone is different and yet the same.

I routinely eat grease. I eat eggs and sausage every morning. For dinner, say, I cook ground beef. I use the 70/30 stuff. Once fried I add it to whole kernel corn with a some onions. The grease and all gets poured into the corn. Simmered a bit and served like that. Tonight is chicken thigh, skin on. I'll simmer it with a can of tomatoes. 1/8 cup white rice. It's a quick 30minute meal.

Dessert is a big fat Fugi apple and peanut butter. I'll eat 1/3rd a small jar with the fruit. I go through peanut butter quick. I'm the guy buying the biggest jar the store sells. I do treat myself. Ill add 4 chocolate covered malted milk balls to the dessert bowl.

And I myself never go past 2000 calories a day. That's my personal limit. I can't do take out anymore. Besides tasting synthetic. It'll make me sick.

4-5k daily? What exercise and frequency? You are fortunate to apparently have a very high metabolism. I’m 6’3” 228, athletic and do 4x cardio weekly for a 600cal daily burn plus free weights twice a week. On average, I eat about 1700 net cal (anything I want) daily to currently maintain a 500 cal deficit - my maintenance is 2200. Today, for example: McD Sausage Biscuit (patty and bottom only) for breakfast; DQ extra crispy fries for lunch; apple snack; and Whataburger Spicy Chicken Sandwich (no sauce) after the gym; and 1/2 a healthy fiber bar about an hour before bed. Occasionally, a tablespoon of Jif…

I say low calories...low carbs and you fix it all together. When your body needs fuel pre or post workout..fuel it up.

I lift 4 days a week and walk on Fridays. Ice bath twice a week. I'm not a big believer in "metabolism" per se.

100% but I would suggest a dietitian rather than a nutritionist. Most PCP's will refer to a dietitian rather than a Nutritionist. The difference in the State of Texas is licensure. 3rd party insurance will not pay for a nutritionist BUT there are some billing codes a dietitian can get reimbursed for. Anyone can get an online certificate and call themselves a 'Nutritionist'. Dietitians have the educational pedigree and state license to back it up. Science vs. marketing and lack of substance.

THIS
Working for a large company for many years I watched a lot of fat men and women on every kind of the fad diets you have ever ever heard of. Pretty much every one of them gained the weight back when they got off the diet if the year.

The only one that works is the one you stay on as a lifestyle change.

QUIT eating sugar and white processed food as Mark said . It is poison

Eat all the fruit, veggies and meat as you want. Quit eating the wrong sheet