Originally Posted by Rubystars
I agree that composition can make a difference in how effective a diet is, but at the end of the day people have to find the composition that works best for them that still creates a calorie deficit.
For a lot of people including more protein, fewer carbs, and adding some fat to the diet helps.
Sometimes I like to eat a larger volume of food and on those days it's easier for me to just make big portions of vegetable soup or a fruit salad (mostly carbs), and other times it's easier to eat more protein and smaller portions. It varies day by day with me but I do try to make sure I don't gain weight back.
I think if there's no calorie deficit there won't be any weight loss. I worry when I hear people tell others (not you, but I've heard this before) they can eat "to satiation" if they eat enough fat or protein, not realizing how much many people can eat if they're not told to limit the portions too. Someone else on fit day recently posted that they could easily blow through 1000 calories of almonds if they let themselves. This is something I can agree with. I can also eat a lot of meat at one sitting if I was told to eat "to satiation". About the only food that's safe for me to eat to satiation and still stay within a decent calorie range are vegetables.
I agree that portion control is an important part of any dietary regime. I remember sharing an apartment with a slender fellow student and being surprised at what she considered a "serving." Coming from a family of overweight people I was used to "servings" of about twice what I actually needed. Eating "to satiation" doesn't work if our concept of "satiation" is "feeling full" rather than just "not actually being hungry anymore." (And we may need to stop eating before then to give our brain a chance to catch up with the fact that it has received food.) And I also agree that vegetables, vegetables and more vegetables are key to healthy weight loss, whatever our other dietary rules. We need the volume, and the fiber, and the micronutrients.