You're preaching to the choir here. What you're not going to be able to demonstrate is that, in laboratory controlled conditions where literally every calorie is counted by a scientist, and all variables are taken into account (e.g. hyrdation levels) that one kind of calorie leads to a "metabolic advantage" over another and lead to more or less fat loss or gain
given adequate protein. This would be a kind of holy grail discovery.
What is undeniable is that any study where people self-count their caloric intake has a ton of potential problems which have been demonstrated over and over again. People are notoriously terrible at counting calories in what they eat.
It is true that sugars have certain metabolic effects, for example with insulin, that will make you hungrier and crave more. This makes it true that they should be avoided. Basically I think we're on the same page if you're willing to scratch the "obviously".
Another point is that the amount that doing weight training raises your metabolism is extremely overrated. I don't have the hard data in front of me but I think if you look up how many more calories you burn by gaining a pound of muscle, you will be shocked that it isn't that much. This is one of those "everybody knows" facts about fitness that everyone believes but isn't really backed up very well.
What is undeniable is that any study where people self-count their caloric intake has a ton of potential problems which have been demonstrated over and over again. People are notoriously terrible at counting calories in what they eat.
It is true that sugars have certain metabolic effects, for example with insulin, that will make you hungrier and crave more. This makes it true that they should be avoided. Basically I think we're on the same page if you're willing to scratch the "obviously".
Another point is that the amount that doing weight training raises your metabolism is extremely overrated. I don't have the hard data in front of me but I think if you look up how many more calories you burn by gaining a pound of muscle, you will be shocked that it isn't that much. This is one of those "everybody knows" facts about fitness that everyone believes but isn't really backed up very well.