You know what is bad? And why we have an obesity epidemic, and this is definitely backed by science. highly processed food that is highly palatable. Fructose is processed in the liver into fat (which leads to fat in the liver, chirrosis, insulin resistance. and metabolic syndrome), You know what the food industry loves? That we are not having that conversation. It is as bad, really, as tobacco.

So yes, I will definitely avoid processed foods like the plague at this point, because they are the plague. Notice, I did not say carbs. Starches in particular are needed (though the body can get energy from fat if need be).

Table sugar, well we really do not need that. And realize it is one molecule of glucose (which your body can process) and one of fructose, what makes it sweet, very sweet. And that your liver makes into fat.

Yes fruit has fructose, but it also has fiber, why whole fruit is fine as part of a good diet. Now fruit juice has lost the protective layer of fiber that your gut bacteria need. This is one reason why I still eat some fruit, but chose those low (naturally mind you) in fructose. Smoothies may have a similar problem since the process breaks the lattice work of fiber.

Oh and one more thing...you ain't gonna like it, but that same sceince is finally moving away from a calorie is a calorie, and you forgot to account for plaeaus, hormones. and the fact that some people have been eating in deficit for years, and exercise every day. Trust me, I am not a unicorn. This is not about the first law of theormodynamics but rather about biochemistry and howoyour body processes what you ate. Fun fact. almonds, the most extreme of these, l;eave you with 30 percent less calories than what hte calorimeter says... thanks to fiber and micro biome. Feed the gut. protect the liver.