I think you're right: sugar is the main cause of gaining fat and probably leads to inflammation and disease. I've been learning about resistant starch, which i

I think you're right: sugar is the main cause of gaining fat and probably leads to inflammation and disease. I've been learning about resistant starch, which is digested by gut bacteria into fat, rather than digesting into sugar directly: https://en.wikipedia.org/wiki/Resistant_starch https://en.wikipedia.org/wiki/Resistant_starch I can't eat legumes at the moment because I'm experiencing leaky gut symptoms and repairing my gut with L-glutamine. But I've generally experienced an association between eating foods like oatmeal/bananas/rice and weight loss. Here is one of the more contemporary videos I've found about these things (from SelfHacked): https://www.youtube.com/watch?v=luna9RQsL1E https://www.youtube.com/watch?v=luna9RQsL1E Also my personal belief is that excess nutrition causes disease. So you can consume much more protein/fat/cholesterol etc than the USRDA, as long as you are physically active. Being sedentary kills. My own experience is that weight training is several times more effective than cardio because it burns calories as you recover. Also this is all hormonal. So actively lowering your cortisol by avoiding stressors and increasing your testosterone and growth hormone with nutritious food and moderate exercise is a big part of why people drop 10 pounds when traveling outside the US. Disclaimer: I have no evidence of any of this, these are only additional data points for your own research. Edit: based on https://en.wikipedia.org/wiki/Resistant_starch#Nutritional_information https://en.wikipedia.org/wiki/Resistant_starch#Nutritional_i... I'm going to try overnight oats. Basically steel cut or rolled oats (NOT instant oatmeal - it's already cooked) soaked overnight to preserve its resistant starch content.