Carbs during fat loss -- YES OR NO?

Hey everyone, I'm a 35 year old male. I am morbidly obese and at the beginning of my fat loss journey. I've started going to the gym, and have met with 2 to 3 of each of the following: weight loss doctors, dieticians, nutritionists, and fitness trainers. Unfortunately, the more professionals I speak with about fat loss nutrition, the more contradictions arise. The two dieticians completely disagreed with each other. The two weight loss doctors disagreed with each other. The fitness trainers gave conflicting advice (in regards to diet). Ultimately, the majority of the contradictive opinions are about carbohydrates.

In regards to the fitness trainers (who were both very large, muscular men), one stated that approx. 60% of my calorie intake needs to come from carbs. He explained that the body's cells use carbs to function and that the brain's main energy source is carbs. He stated that on a low carb diet, you begin to see a negative impact on the body's cells and the brain's ability to function properly. The other fitness trainer stated that a low carb diet is vital for fat loss and that he suspects eating too many carbs is how I got obese in the first place.

One weight loss doctor advised I go on the keto diet so that my body would use fat for energy instead of carbs. The second weight loss doctor was adamantly against the keto diet and stated that I need to be on a well-balanced diet which includes a serving of healthy carbs with every single meal.

In doing my own research online, reputable sources also seem to be split on the topic of carbs. Harvard University and Yale both did studies where they studied the effects of the keto diet. One university's study found that keto is not good for you due to it raising blood pressure and cholesterol. The other university's study concluded that the keto diet is good for you and lowered blood pressure.

At this point, I am so confused and overwhelmed with all of the contradictive information in regards to carbs.

In an attempt to gather as much information as I can... can anyone advise me as to which diet is better for fat loss and why -- a low carb diet or a well-balanced diet?

One thing I don't understand at all is that it seems that everyone can agree that weight loss is ultimately about calories in versus calories out. Well in that case, what difference does it make how many carbs I'm eating if calories is what really determines whether or not you'll lose weight?

Lastly, can anyone explain to me why/how there is this much controversy about carb intake, even amongst highly educated professionals? I don't get how there isn't just a clear right answer to this topic.

Thank you so much for your time and bearing with me through this long post.

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500 cal deficit isn't the only way

Most diets fail, and slow and steady isn't the holy grail of weight loss. The same way we shouldn't tell people you need to fast, or do keto, or whatever other diet type. People need to do what works for them, not what works for you. So can we stop telling people 1000cal deficits are unhealthy (when they can still meet their nutritional needs) and you'll fail, rebound or whatever. Because the failure rates pretty much the same.

From a study in 2014 - The effect of rate of weight loss on long-term weight management: a randomised controlled trial

"After phase 1, 51 (50%) participants in the gradual weight loss group and 76 (81%) in the rapid weight loss group achieved 12·5% or more weight loss in the allocated time“

"both gradual weight loss and rapid weight loss participants who completed the study (n=43 in gradual weight loss and n=61 in rapid weight loss) had regained most of their lost weight (gradual weight loss 71·2% regain, 95% CI 58·1–84·3 vs rapid weight loss 70·5%, 57·8–83·2)."

2010 study - The association between rate of initial weight loss and long-term success in obesity treatment: does slow and steady win the race?

"Participants were encouraged to reduce caloric intake to achieve weight losses of 0.45 kg/week. Groups were categorized as “FAST” (≥0.68 kg/week, n = 69), “MODERATE” (≥0.23 and <0.68 kg/week, n = 104), and “SLOW” (<0.23 kg/week, n = 89) based on rate of weight loss during first month of treatment.

Results The FAST, MODERATE, and SLOW groups differed significantly in mean weight changes at 6 months (−13.5, −8.9, and −5.1 kg, respectively, ps < 0.001), and the FAST and SLOW groups differed significantly at 18 months (−10.9, −7.1, and −3.7 kg, respectively, ps < 0.001). No significant group differences were found in weight regain between 6 and 18 months (2.6, 1.8, and 1.3 kg, respectively, ps < 0.9). The FAST and MODERATE groups were 5.1 and 2.7 times more likely to achieve 10% weight losses at 18 months than the SLOW group."

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Any advice for quitting/cutting down on delivery/takeaway?

Hi all. I’m restarting my weight loss goals after starting last year but stopping due to having surgery and losing motivation for gym whilst I recovered.

One of my New Year’s resolutions is to cut down on food deliveries/takeaway meals, not just because they’re unhealthy, but because I’m moving house and going back to university as a mature student later this year and want to save up as much money as possible to help! They’re so expensive! I’m realising now I might have an addition which makes me feel kinda gross about myself but better to be honest I guess.

Does anyone have any tips on quitting/heavily cutting down on fast food delivery? Thank you

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Weight loss plateau

I’ve been losing weight for wrestling and I’m down like 10-12 pounds from preseason, but I’ve stalled out around 138-140 pounds at 5’9”. I need to be close to 134 (my weight class) because cutting 6 pounds of water is absolute torture and I know the dehydration is harming my athletic performance.

I’ve been trying to only eat 1500 calories a day but the scale still ain’t going down. I know that I sabotage myself a bit by having binges after weigh ins, but I feel like having that day once a week shouldn’t be hurting me as much as it is and I’m working to cut the binges entirely.

Any advice?

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Too much fat?

I love high quality olive oil and I consume a LOT of it on a daily basis. I feel like I’ve been eating a pretty healthy diet lately, heavily plant based, almost no processed foods or junk foods, but I’m consuming several tablespoons to 1/4 a cup of olive oil with lunch and dinner. I also add a little half and half to my coffee, eat 4% fat cottage cheese for dessert. I feel like I eat a higher portion of fat than is recommended, but I figure that I make up for it by eating less carbs/protein. Will this hinder my weight loss?

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Rock hard bf (?) lumps throughout body

44, M here. Growing up I always had a large gut with skinny arms and legs. In my 20's I took up martial arts and eventually lifting. My gut went down but not completely gone. Put on a bunch of weight during covid and now on a really good meal plan + hiit + walking 5km a day + 3x heavy weight lifting sessions a week.

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I still have a super huge gut with massive over hang. I'm slowly losing chest fat which is great coz I hate the moobs.

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My question is around the texture of the fat itself. If I pinch the skin in my stomach, hips, chest or even arms there are hundreds of rock hard deposits around the size of peas. I have tried crushing the min my fingers before and can actually click them together with an audible crunching noise. They don't protrude the skin at all. I thought these were Lipomas but in all the googling I've done, they really don't align with the descriptions and pictures I've come across.

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It's driving my crazy and as I maintain a steady weight loss on my new regime I've been sticking to for the last 8 months - I wonder if these lumps are eventually going to melt away with the rest of the fat or is it really just lipoma? These things are EVERYWHERE uggggh. Thanks in advance.

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Hit a plateau at 6 weeks

So I’m six weeks in to my journey here (42M, 6’3/192cm, SW 410lb/186kg, CW 383lb/174kg) and I’ve hit a plateau where despite doing everything the same, I haven’t moved the scale in 10 days.

I know that the first few weeks of weight loss are mostly water weight, and the dramatic pace (5lb/2kg per week) was not going to last, so I’m assuming this plateau is expected.

My average TDEE is around 4200 calories (per Garmin, Apple Watch, and multiple websites), my calorie intake is consistently around 2400 calories (one or two days a week it’ll be up to 2800) and I do cardio (recumbent bike) for 30 minutes 4x a week. (Work is mostly sedentary at a desk, but I’m incorporating a standing desk routine, and intentionally hitting the stairs more often than before 3-4times a day, even if it’s not needed.)

Any words of advice? Stay the course? Change something up?

Any words of encouragement?

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