Calories determine weight change food quality determines health

You can lose weight on junk but you won’t feel or perform well

A calorie deficit works but nutrient poor food makes it harder

Food quality affects hormones hunger and adherence.

Same calories very different effects on satiety and energy

Junk calories spike hunger whole foods control it

Body composition responds better to high quality foods

Weight loss health improvement.

Quality foods improve insulin sensitivity and recovery

Protein and fiber quality change how calories behave

Optimal results come from managing both calories and quality

Sustainable dieting requires more than calorie math