It's not as simple as calories in vs. calories out.

The trick to losing weight is taking control of your insulin. Your body uses insulin to make fat, and you can't burn your fat stores while your insulin levels are elevated for that very reason. So if you're spiking your insulin constantly with 3 or more meals high in carbs, you're probably going to gain weight or have a difficult time losing it.

You're also likely to get hungrier throughout the day if you eat high carb as you can't access your fat stores and the only way to get usable energy is by ingesting some more carbs until your insulin levels drop and you're able to burn fat storage.

Two ways to take control of those spikes is intermittent fasting (OMAD is what I do) or reducing carbohydrates, mainly processed carbs.

It's not as simple as calories in vs. calories out.

The trick to losing weight is taking control of your insulin. Your body uses insulin to make fat, and you can't burn your fat stores while your insulin levels are elevated for that very reason. So if you're spiking your insulin constantly with 3 or more meals high in carbs, you're probably going to gain weight or have a difficult time losing it.

You're also likely to get hungrier throughout the day if you eat high carb as you can't access your fat stores and the only way to get usable energy is by ingesting some more carbs.

Two ways to take control of those spikes is intermittent fasting (OMAD is what I do) or reducing carbohydrates, mainly processed carbs.