re: Weight loss and staying in shape, it isn't that difficult.

Sugar matter for shite when it comes to body comp, read on iifym. Now orgins of iifym were meant to be eat clean but it's ok to sub white rice for brown rice etc.

But in the end, weekly calories and daily protein are what matters. Now clean whole food has a much higher thermic effect of food and tends to keep gut healthier per studies. But as far as carbs, natural sugars from fruit, causing weight gain, no it isn't. People don't get fat because they are too many blueberries and strawberries. They get fat because of the other things they eat. Don't be dense.

Now if you don't like weight watchers due to it's lack of focus on satiety and over diet induced thermogenesis, well then fine we can have that conversation.

But don't claim weight watchers sucks because it allows you to eat fruit as zero points. You can't point to a single study that says lower carb greater FAT loss, but I can post 10 that show you would be wrong if you claimed that.

Dieting is not hard

Bw*12.5 is maintenance calories for most. Subtract 500 for starting Cal's.

Protein-55-60% of calories

Carbs-100g, enough to allow you to stay sane and strong. Low enough to allow enough fat to get the proper amount of protein

Fat- rest of Cal's.

Understand how to measure protein with your palm, learn to measure carbs with your fist.