Honestly, I think it's just calories in vs calories out. There's all kinds of things to consider like glycemic load and digestion speeds and all that, but at th

Honestly, I think it's just calories in vs calories out. There's all kinds of things to consider like glycemic load and digestion speeds and all that, but at the end of the day, you lose fat when you eat less than you burn (see: the Twinkie diet). I think way too many people focus on things like glycemic load and the "kinds" of calories they're eating as some kind of magical weight loss/gain formula, and lose track of the overall quantity. I've lost more weight just counting calories and ignoring micronutrients, glycemic load, etc than I ever did trying to micromanage glycemic load and micronutrients. Fats are a lot more satiating than carbohydrates (ie, sugars) - I could easily put away 4000 calories of goldfish crackers in an evening, but I would be insanely full, uncomfortable, and possibly even sick if I tried to eat 4000 calories of proteins or fats. My go-to craving-killer snack is peanuts - they're high calorie on the label, but a handful of them takes the edge off my craving in a way that chips and crackers and candy don't.