And before I get someone saying "just run at an 'energy deficit' - consume less calories than you burn" - I say, if you want to look and FEEL good, the person who eats 1,500 calories a day of carbohydrates vs 1,500 calories a day of protein, vegetables (carbohydrates largely bound by fiber), etc - will look and feel vastly different. This is why it's not just as simple as calories in - calories out.

Some amino acids are potent insulin secretogogues; proteins induce a fairly robust insulin response.

A high protein diet can also spike insulin, it is more important to eat healthy fats.

"because calories are not calories"

What are/were they then?

[needs citation]

Most people seriously interested in this topic should already be familiar with the "insulin index" paper (was reposted to HN within the last couple weeks).

EDIT: Or maybe just 3 days ago? Seems like longer. https://news.ycombinator.com/item?id=19369743

How do you get fibre then?

a large number of vegetables are low carb.

By weight maybe, but by relative composition, 80% of the calories in broccoli come from carbs.

What about fruit?

Largely fruit has too much sugar. Berries are okay (blue and black and red)

What! I surrender. Are people really not eating fruit because of the carbs? Oh my. It's fruit! One of the healthiest snacks you can have!