[faangguyindia]

for many people the underlying issue is serious lack of education when it comes to nutrition.

Not understanding calorie balance, not understanding calorie density of the food they eat.

How many people know 1kg fat = 7700kcal that if they could create deficit of 7700kcal they could potentially lose 1kg bodyfat? Ofc, i know the relationship isn't that simple but for most people this roughly holds true.

If you are eating granolas in breakfast, it may come across as a shock how many calories they pack, go ahead look it up many people believe that's a low calorie health breakfast option.

Many people don't know

1g of carb or protein = 4kcal

1g of fats = 9kcal.

[dgabriel]

I understand calorie balance. I've been on a diet since I was 12 years old, and am now approaching 50. I've lost and regained the same 60lbs about 4 times now. I have logged every bite that goes into my mouth, and lived with a constant hunger for as long as I could take it. Then I ate until I felt satisfied and gained it all back. I know how many calories are in anything, and I can eyeball any serving size. I've been doing it for decades. When I take GLP-1s, I can just stop. My appetite and body maintains itself at a healthy weight, and I don't cry myself to sleep from either hunger or shame.

I think I'm not the ignorant one.

[faangguyindia]

I have no personal animosity toward you, but I've heard all this many times, so I'll respond accordingly.

>I've been on a diet since I was 12 years old, and am now approaching 50. I've lost and regained the same 60lbs about 4 times now

You can lose weight by crash dieting, which does not prove much. The first thing that comes to mind for people is simply: "I'll just eat very little and lose weight." It even works, but people quickly get results; it makes them miserable, and they gain it back.

People get stuck between "eating too little" and "binge eating".

>I have logged every bite that goes into my mouth, and lived with a constant hunger for as long as I could take it

This proves you are sincere in calorie tracking, but it doesn't tell us much about what kind of deficit you were in. What were your maintenance calories, and how did you calculate them?

What kind of deficit did you run over what time period?

In my experience, while people know all these things, execution still requires knowing all the "gotchas".

Going from 2700kcal calories to 1000kcal a day diet will make anyone hungry and miserable.

[phil21]

> In my experience, while people know all these things, execution still requires knowing all the "gotchas".

In my experience, people that think they know all the "gotchas" don't really know as much as they think they do.

Knowing fat is calorie dense is great. Without context one would attempt to try to cut it out of your diet almost entirely. Sort of like what literally happened with the food industry in the 80's/90's and 00's.

But then they would wonder why they are so hungry and likely consuming more sugars. Which is even worse for most folks due to glycemic index and how that interacts with hunger.

A little bit of knowledge can be actively harmful. Common sense on this topic actually does far better than most who think they know better. Almost everyone knows what "healthy food" looks like without needing to know anything about much else. Education is not the issue.

[faangguyindia]

If you are taking shots at me, just know i wrote this guide:

https://www.reddit.com/r/tirzepatidecompound/comments/1omfgx...

which is often shared on fitness subreddits, nowhere it asks people to completely stop eating fats.

furthermore i run dieting app with thousands of users so i am not the one who is going to promote zero sugar or fat diet.

My app: https://macrocodex.app/

[genericresponse]

Obesity is widely regarded as a chronic disease that includes the interaction of genetic and other factors with behavioral factors.

The unbelievably low success rate of diet and exercise programs for long-term weight reduction is widely documented and quite consistent with the earlier poster's experience.

[faangguyindia]

>The unbelievably low success rate of diet and exercise programs for long-term weight reduction is widely documented and quite consistent with the earlier poster's experience.

where is your data from? what protocol did they follow?

[klipklop]

This comes off as extremely condescending. I am pretty sure the person you are trying to give basic dieting advice already knows this. Why are you trying so hard to convince people to not take medication that helps them?

[dotcoma]

Wow. I wish you could find a way to do this without meds, but I certainly can’t blame you for taking them.

[toast0]

Plenty of people can take this intelectual knowledge and turn it into eating behaviors that work for them.

But this intelectual knowledge doesn't really help if your body is telling you it's hungry all the time and it's hard not to eat something. Better choices can help, because different calories deliver different satiety; but some people don't get much satiety no matter what they eat.

Calories in vs calories out is true, but it's very hard to measure calories out, so it's sometimes helpful and sometimes completely unhelpful.

These drugs seem to help a lot of people in different ways, but if the underlying issue is that they don't get the satiety signals they need to eat healthy amounts without it, of course it's not surprising that when they stop medicating, they stop getting the satiety signals.

There's a lot of variance among humans, but everybody seems to want a one size fits all approach to eating. That doesn't work; you have to find all the things that work for some people, and then try the most promising options until you find something that works for you. Many people crave novelty, and anyway people change over time, so something that works for someone today might not work for them next year, etc.

[faangguyindia]

>But this intelectual knowledge doesn't really help if your body is telling you it's hungry all the time and it's hard not to eat something. Better choices can help, because different calories deliver different satiety; but some people don't get much satiety no matter what they eat.

Maybe try to figure out why you’re feeling hungry. Is it because you’re running a 1000 kcal deficit?

Can your body really tell whether you ate 200–300 kcal less today than you did yesterday?

Most of us can easily notice a 1000 kcal difference, but very few can reliably detect a day-to-day difference of just 200–300 kcal.

What are your maintenance calories? Are they around 1800 kcal, where even a 300 kcal deficit puts you on a 1500 kcal diet? That’s very little food for many people.

In that case, it may be better to focus on increasing your maintenance calories by becoming more active in daily life.

Deficit = TDEE - Intake

either drop intake or boost tdee or do both.

If you managed to boost your tdee to 2500kcal, now a deficit of 300kcal means you eat 2200kcal day to day and 2200kcal isn't very little food making diet easy to follow.

>There's a lot of variance among humans, but everybody seems to want a one size fits all approach to eating.

I think there isn't as much variance as people like to believe, how many people you see walking around you with 3 eyes? and 4 hands?

[crooked-v]

Being aware that there are deceptively calorie-dense foods doesn't help the basic equation there. Anecdotes are not data, but my anecdotal experience is that if I ate nothing but bulk vegetables whenever my hindbrain wanted food, I would still be eating over my maintenance calories every day.

[faangguyindia]

What's your maintenance calories and how did you calculate it? Most people calculate it wrong.