“Calories in vs calories out” is simplistic.
Occam's Razor
This principle states that simplest answer is usually the right one.
In the case of weight loss, the means decreasing calorie intake lead weight loss.
That is why it need to be part of a weight loss plan.
The Twinkie Diet
Mark Haub, MS Nutrition, instructor at Kansas State demonstrated the foundation of a well formulated weight loss diet start with caloric reduction.
To prove the point, Haub went on a Calorie Restricted Twinkie Diet (consuming junk food). Haub lost 27 ls in around three months, while improving his cholesterol numbers.
What you eat, and when, is far more important than how much.
What You Eat
While what you eat matters and play a role in weight loss, it secondary to calorie intake.
a “cycled ketogenic diet” for optimal fat-burning
Cyclical Ketogenic Diet
Research by Dr Jacob Wilson (University of Tampa Human Performance Lab) demonstrated that while weight loss was possible with this approach two thing occurred.
1) More muscle mass occurred with less body fat loss; comparative the "Modified Atkins Ketogenic Diet".
2) The refeeding of carbohydrates over a one to two day period blocked individual from getting back into ketosis for around 4 days.
Thus, an individual consumed carbohydrate on Saturday and Sunday, were not able to get back into ketosis untii Friday.
someone doing keto and I get a bit sick of hearing things like “carrots are just pure sugar”
Carrots
Carrots have a high glycemic index but not many carbohydrates or calories, plus they have fiber, which slow down absorption.
Secondly, how low carrots are in carbohydrates and calories makes hard to consume too many carbohydrates or calories by eating them.
...eats protein bars all day long ( low carb obviously! ). But doesn’t track daily calories
Doubtful
Based on this information, it is doubtful that he is on a Ketogenic Diet, in ketosis.
My Experience On Keto
I have been on the Ketogenic Diet since 2016 due to a metabolic condition.
I went through a learning process for about a year. I have most of it down but and still learning.
Ensuring I Am On Keto
To ensure that I am on the Ketogenic Diet, I...
1) Count all my Macro Nutrients the and Percentages that I am consuming to make sure I am in ketosis.
2) I monitor my ketones with a...
a) Blood Ketone Meter
b) Glucometer
c) Ketonix Breath Ketone Meter
What I have found in going over research information and based on my experience with the Ketogenic Diet, is that most of individual who think they are on a Ketogenic Diet are not.
With that in mind...
1) Don't let him rattle you cage.
2) Base your comments on research and logic rather than emotion.
As someone one said, "Your feeling don't matter, facts do."
Take Home Message
1) While I enjoy the Ketogenic Diet, I rarely recommend it.
The reason is the is hard to follow and maintain. The harder you make something for someone, the less likely they are to stick with it.
2) Calorie Count
As I have previously posted, due to my metabolic diagnosis, I over reacted...letting my emotions override logic.
I combined Intermittent Fasting (two meals a day) with the Ketogenic Diet; losing 17 lbs in 35 days. That wasn't my objective.
I then decided to gain the weight back. I gain back the 17 lbs on the Ketogenic Diet by dramatically increasing my Fat Calorie Intake.
Since Carbohydrates are limited to 50 gram per day and Protein is limited to no more than 25% of Macro Intake, the only solution was to jack my Fat Intake up.
3) Intermittent Fasting Advocate
I am an advocate of Intermittent Fasting for weight loss.
Nothing to count. No meal preparation required. Just skip a meal every now and then.
What exercise does in conjunction with a well formulated weight loss diet is...
1) Preserves Muscle Mass
2) Increases Insulin Sensitivity
3) Slightly increase Metabolic Rate