Does Eating Whole-foods Use-up More Calories


A Doctor’s Guide To How Many Calories You Should Be Eating To Lose Weight

Video taken from the channel: Rachael Ray Show


You can EAT MORE CALORIES on a Plant-Based diet!!

Video taken from the channel: The Vegan Solution


Foods That Burn More Calories Than It Takes To Eat Them

Video taken from the channel: WCCO CBS Minnesota


Unlimited eating for WEIGHT LOSS on a Whole Plant Food Diet?

Video taken from the channel: Well Your World


8 Grains to Eat to Lose Weight and 3 to Avoid

Video taken from the channel: BRIGHT SIDE

It was found that the wholefoods cheese sandwich meal resulted in burnt 137kJ (33 calories) or 19.9% of the total energy of the meal compared to only 73kJ (17 calories) or 10.7% of the processed food meal — almost 50% less. The Verdict: When it comes to weight loss, what you eat is just as important as what you don’t. Burn calories by eating?

Yes, it’s really possible, so long as you’re choosing the right foods. Let’s go back to our 2,500 calories per day example. If our (unlucky) subject ate 2,500 calories of cheese sandwiches per day, he would burn off the following amount of calories to digest the food: Whole foods cheese sandwich 430.3 calories used to digest. Junk food cheese sandwich Compared to simple carbohydrates and highly refined and processed foods, complex carbohydrates and fibrous foods take longer to digest so your body uses more energy (or calories) to break them down. “So, try increasing the amount of fruit, beans, grains, and vegetables in your diet,” she says.

You’re burning calories without even knowing it. Increase your metabolism and burn more calories by eating whole food meals rather than processed foods. You probably know processed foods are less nutritious and often contain more additives. New evidence indicates that you’ll support a better body composition by avoiding processed foods in your diet.

Called negative calorie foods, the following 15 treats actual burn more calories in their digestion than they offer, so you can fulfill your snack craving without the guilt of a bag of potato chips. Certain foods burn more calories during digestion than what they have These are foods high in fiber and have a low glycemic index Apples, carrots, cucumber and lettuce all are negative calorie. The higher your metabolism, the more calories you can consume without gaining weight. “Your metabolism is how your body burns fuel and burns energy,”. Additionally, your body may, in fact, use more calories digesting whole foods than processed foods.

One study found that 20% of the calories in a. Whole grains Whole grains are rich in fiber, especially brown rice and oatmeal. Our body burns more calories breaking down whole foods than processed foods.

Whole grain bread is high in nutritional benefits of the seeds that contain.

List of related literature:

However, the one factor we hear most often is calories in versus calories out—if you eat more calories than your body burns off, the excess is tucked away into storage as fat, regardless of any other factors.

“The Coconut Ketogenic Diet: Supercharge Your Metabolism, Revitalize Thyroid Function, and Lose Excess Weight” by Bruce Fife
from The Coconut Ketogenic Diet: Supercharge Your Metabolism, Revitalize Thyroid Function, and Lose Excess Weight
by Bruce Fife
Piccadilly Books, Limited, 2017

And while all food helps increase metabolism (this is referred to as the thermic effect of food, meaning you get a slight uptick in your metabolism after eating), protein turns your calorie-burning furnace up the most—more so than fat and carbs.

“Joy's Simple Food Remedies: Tasty Cures for Whatever's Ailing You” by Joy Bauer, M.S., R.D.N., C.D.N.
from Joy’s Simple Food Remedies: Tasty Cures for Whatever’s Ailing You
by Joy Bauer, M.S., R.D.N., C.D.N.
Hay House, 2018

In conclusion, these same people who were actually gaining weight on a 1,000 calorie per day, carbohydrate inclusive diet started losing weight on a 2,600 calorie per day, high-fat diet—additional, compelling evidence that a calorie is certainly NOT a calorie!

“15 Minutes to Fitness: Dr. Ben's SMaRT Plan for Diet and Total Health” by Charles Barkley, Vincent Ben Bocchicchio
from 15 Minutes to Fitness: Dr. Ben’s SMaRT Plan for Diet and Total Health
by Charles Barkley, Vincent Ben Bocchicchio
SelectBooks, Incorporated, 2017

But not all foods are created equal: Your body uses more calories to digest protein (about 25 calories burned for every 100 calories consumed) than it does to digest fats and carbohydrates (10 to 15 calories burned for every 100 calories consumed).

“The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life” by David Zinczenko, Ted Spiker
from The New Abs Diet: The 6-week Plan to Flatten Your Stomach and Keep You Lean for Life
by David Zinczenko, Ted Spiker
Rodale Press, 2010

If you burn more calories but you also need to eat more food, the net effect is zero.

“Gabriel Method: The Revolutionary DIET-FREE Way to Totally Transform Your Body” by Jon Gabriel
from Gabriel Method: The Revolutionary DIET-FREE Way to Totally Transform Your Body
by Jon Gabriel
Simon & Schuster Australia, 2009

Not surprisingly, the clean meal has fewer calories and more nutrients, but if you look at the plates of food side by side, you notice something else.

“Eating Clean For Dummies” by Jonathan Wright, Linda Larsen
from Eating Clean For Dummies
by Jonathan Wright, Linda Larsen
Wiley, 2011

While it is true that eating more calories than you burn on a regular basis can lead to weight gain, and that cutting calories can help you lose pounds in the short term, the reality of the weight gain/weight loss equation isn’t quite as simplistic as it sounds.

“The Lose Your Belly Diet: Change Your Gut, Change Your Life” by Travis Stork, M.D.
from The Lose Your Belly Diet: Change Your Gut, Change Your Life
by Travis Stork, M.D.
Bird Street Books, 2016

Since muscle is much more metabolically active and burns seventy times as many calories as fat cells, losing muscle slows down their metabolism, making it easier to gain weight and harder to lose it, even while they eat the same number of calories.

“Ultrametabolism: The Simple Plan for Automatic Weight Loss” by Mark Hyman
from Ultrametabolism: The Simple Plan for Automatic Weight Loss
by Mark Hyman
Scribner, 2006

If you time your nutrient intake well, you will store less fat in your fat cells, store more protein and carbohydrate in your muscle cells, and use more calories to supply immediate energy needs than you would if you ate precisely the same nutrients but timed their intake poorly.

“Racing Weight: How to Get Lean for Peak Performance” by Fitzgerald Matt
from Racing Weight: How to Get Lean for Peak Performance
by Fitzgerald Matt
VeloPress, 2012

However, if just considering calories in versus out, the bottom line is that if more calories are consumed in a day than are burned through physical activity and the body’s metabolic processes, then a person will gain weight.

“Sports Nutrition for Health Professionals” by Natalie Digate Muth, Michelle Murphy Zive
from Sports Nutrition for Health Professionals
by Natalie Digate Muth, Michelle Murphy Zive
F.A. Davis Company, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Take out all carbs diabetes is eliminated. Grains will not help to lose weight. Corn is bad and even some are GMO it’s fructose causes non alcoholic fattyliver.

  • You eat white rice with lentil this balance meal. Because in lentil have missed 1 amino acid and white rice missed fiber. Those are meal mix together you get balance meal. I eat every single day white rice and lentil I not face any health issues

  • Great delivery, very engaging. I had to chuckle at the mental image of you scoffing 12 oat clusters at the same time as chugging soya milk, and the metaphor of a gas guzzling engine.

  • BRIGHT SIDE: One thing I don’t understand about this video is towards the beginning it says that brown rice is good for you but at 5:19 it says it’s bad for you, so what gives?

  • I used to be around 110lb before i got a ED (I’m getting better now) and was healthy and looked good but now I’m about 104lb wich is really light and I’m having about 1700 calories normally so I’m gonna have 2000 calories now after knowing why I’m so light (I eat a plant based whole food vegan diet)

  • I was eating white rice and wheat almost daily and managed to lose 8 kg…
    I think it depends on the quantity you are in taking it..

  • Funny how the japanese eating tice, the french eating standard wheat based french loaf and arabians eating cous cous as their staple food, do not become obese or remain slim and healthy till late age.

  • Here in India..You will get everything with Chemicals and Modified hybrid..That too they Modifying Vegetables With half knowledge, copy paste from Developed countries like USA Russia..
    We don’t have Quality Machines and Equipments too…

    India is great country but sadly High population making it Everything under money earning Businesses..

  • I feel we are becoming like super humans lol, I mean… I eat A LOT of food, even when I’m not hungry and I just feel like snacking. I was eating around 1400/1500 calories a day. I was restricting myself in a way because I wanted to eat more and I was also underweight (44 kg). So I just started not giving a damn and began to eat like around 2000 calories a day, a little bit or basically nothing of exercise,. After like a month I weighed myself and I was 47.7 kg. But surprise surprise, it was all muscle gain, and I actually lost fat. These foods are just sooooo incredibly beneficial for the body, it’s just so great:)

  • great vid. currently have 6 boxes of Near East couscous mix to replace rice. Plan to return back to grocery store and purchase quinoa. thanks..

  • how do KAMUT and TEFF rank on your grain meter? (RE:8 Grains to Eat to Lose Weight and 3 to Avoid) Thanks, Kali Gainesville, FL

  • Hey thanks for the wise words, I been really thinking about going into the whole losing wheight and dieting latley. Should I do keeto? Do you have any advice?
    Some other people recomended me this blog but i don’t know if it is legit? As you seem kind of like an expert compared to me I would like to hear your opinion.

  • I’m taking rolled oat daily in the morning..and snacking those cucumber,cherry tomatoes,grapes, blueberry and a month I lost 11.3kgs

  • I never eat brown rice instead I only eat white rice and yet ai lost 7 stones of weight by running and eating everything in a balanced portion, thats what we need to do, say no to junk food, you want burgers make em at home, just stop eating deep fried food, try and use as less oil as possible, eat nuts and lowfat yogurt, chickpeas, drink plenty of water and excercise regularly, just keep it modrate otherwise you’ll get sick of it, just make a habit of healthy eating and living… Best of luck guys

  • Cheers for the Video clip! Forgive me for butting in, I would appreciate your initial thoughts. Have you heard about Fanabraal Toned Tiraspol (google it)? It is a good one of a kind product for sliming down naturally without exercise without the hard work. Ive heard some incredible things about it and my friend after a lifetime of fighting got cool results with it.

  • Nice video��������Very informative.I don’t know why I make this so hard for myself…I know that eating lots of veggies “starchy and non”,some fruit,whole grains + no salt,oil or sugar “is key” but I don’t eat this way enough and I’m struggling. I love salt and sugar,that is my weakness..especially chocolate.����I need to change this.

  • Whole Grains, wheat, barley, rye, and oats all have Gluten which destroys your “VILI” in your small intestine making it difficult and eventually impossible to absorb nutrients so avoid it and this video if you want to maintain a healthy body.

  • For me it is still a sad way of eating. I cut all animal products, cut oil, sugar, almost all salt, no wheat, no dried fruit, no nuts… and my weight keeps increasing and my belly is like a pregnant woman. And now I learn than is not unlimited eating also. Seem like I was cheated by the whole plant based advertisement…:( And I work out!

  • I ve tried Keto diet, low carb diet, in the end I gave in to my temptations! After Xmas I continued to over indulged and I ve put on 7-8kg!
    I switched to plant based 3 wks ago, first 2 weeks I did IF as well, lost 2.5kg. A week later I ve overeat on nuts and peanut butter so I gained all the weight I lost, back where I started!����
    From today, I ve decided stop eating nuts of all kind. Not buying anymore Trap food!! It’s my triggered food. I’m back to doing IF 2 meals a day, if I feel like binging, I overeat on salads and boiled veg instead! Yr video s so current with my problem! I hope in time I can lose weight so that I can feel more confident to go back to the gym again! ����

  • You look quite fit. That’s food to represent the plant eater community, and I try to build strength but need more motivation. It’s fun to get pumped up and I do bulgarian split squats.

  • Hello: Your videos are excellent, thanks. I was low of about 136 lb. I’m at 150 lb. I still think I have a little faster metabolism than average, but I measured my calories burned pretty accurately. I eat homemade whole wheat bread, and I have eliminated sugar from it, but it still probably can be overeaten. My pasta can be overeaten pretty easily, partly due ot it being faster and easier to cook. If I can hold off for the bread maker, an average of about 1hr 45min, it helps. Still, I get to the poiint where I need something.

    I think some bananas are a good go-to quick food, better than the pasta. The pasta I eat is Walmart whole wheat pasta and walmart tomato sauce. The tomato sauce is like spaghetti sauce with spices but surprisingly meets whole food-plant based diet as far as I can tell. It’s addictive, though.

    I am worried about other things now besides weight and I could slip, but this is the first time I have big pressure while on this diet. I have a very good outlook my weight change won’t be bad.

    Summary: I eat bread mostly, with spinach, and pasta, but also bananas. I chew too much gum. Addictive and won’t buy it any longer.

    I’ll do what you say and make certain I eat the spinach 5 ounces daily. I split it between two meals. I eat a plate of raw spinach and pick up with my fingers. I mind my manners aroudn others tho. 😉

  • Thanks for explaining this method of eating like I’m a 4 year old. Just what you said ‘I do’, eat oatmeal in the AM. You have helped me so much. Now, a oat cluster Tee shirt?:)

  • I just found this video by accident and I’m really glad I did. Since going plant based, I’ve actually gained 30 lbs, when in reality, I need to lose over 100 lbs.
    I’m learning that I do need to watch my portions and not snack (and no nuts or oils-which I already don’t eat). It kinda sucks. But I’m one of the lucky ones that gain weight REALLY EASILY. thank you for being honest!

  • Must tell you that after much angst and off and on again compliance, nothing has helped me like your 30 day challenges that I started January 1. Since then I have written my rules, modifying them over the 3 months and have finally lost a very stubborn 8 lbswhich is amazing to me! Now each month I will continue writing which new modifications I’ll employ.I will be happy to lose even1-2 lbs a month now! So grateful to you and the group for all the help and support! It’s helped me face some realities that compliance is easier than non! Less decision making!

  • I LOVE Quinoa!

    But I so want to try other sprouted grains like buckwheat and lentils adding them to salads or green juices. Just sounds yummy!

  • Me was about to eat white rice while watching this
    Me: dam it
    Also me: gets bread to mop up leftover food
    Me: dam it
    Also me: was going to make couscous for the next dinner

  • Lovely video content! Apologies for chiming in, I am interested in your opinion. Have you thought about Dinanlinson Elegant Figure Approach (erm, check it on google should be there)? It is a good one off guide for uncovering the secrets behind a highly effective low carb diet without the headache. Ive heard some extraordinary things about it and my friend Sam at last got cool results with it.

  • Thanks for the tips! I’m definitely a late-night binge eater. It’s not a daily thing but it’s frequent. I’ve just shifted to binging on more healthy and calorie-dilute foods like blueberries or watermelon or air-popped popcorn. It’s working OK for now.

  • This works quickly. When I gained a little, I upped my non-starchy veg and chose potatoes and sweet potatoes as my starches. They are the least calorie dense of the starches.

  • Excellently presented. It is great you don’t go deep into the science since we are all here already. This will be helpful for newly changed and those in need of a boost!

  • Yo, i think i’m your polar opposite when it comes to binge eating. Before going plant based since i had to eat no more than 1500calories, i tend to eat most of my carb in the morning. As i was weaning myself off of animal products, i ended up wanting to eat rice w/ broth based veggie filled soup & a bit of protein (back then was yogurt or egg), now soy sauce braised tofu or natto. Then i’d stop eating after lunch until the next morning. Somehow that eating habit carries on til today almost 1 yr of going fully plant based. The only thing i have issue w/ is fried food since it’s so ingrained into the culture of where i live. From time to time i’d allow myself 1 pastel (fried dough w/ vermicelli & veggies in it) homemade, sourdough donuts (fried or baked) homemade. Only very rarely as in once every 3-4 mo sometimes 6 mo that i actually eat out w/ my kids. After going plant based oil free, i ended up saving 50% of my food bill������. I may not call myself vegan but i do eat mostly (90% of the time) whole food plant based. Thanks for the inspiration Dillon

  • I hate to say it, but it’s definitely easier to keep my weight down when I avoid all cooked starches. I’m back on a higher fat raw diet and doing much better regarding not only keeping my weight controlled, but also my edema issue is fixed, and my gut issues are WAY better. Blood sugar is improved too. I’ve never been someone who can eat as much as I want, but it’s extra bad on a starchy diet.

  • A food journal is helpful. I went to Cronometer and logged everything I ate for a few weeks. I learned what vitamins and minerals I got solely from foods and why I need to supplement. I also learned how many calories I really needed. Most people don’t know what a portion is and weighing and measuring can be a helpful TOOL. I walk 5 miles a day and do not use exercise to eat more. Exercise is to clear my head and for my health. Wouldn’t it be grand if we could eat unlimited amounts of food without repercussion??? If you eat too much, you will weigh too much……..

  • Just out of educational curiosity, what is the name of the fiber that doesn’t get absorbed as calories by the body? I love your videos and your message, by the way ☺️

  • I am 5’6 and 112lbs. And eat 2 giant mixing bowls like yours twice a day of salad, beans, hot cooked green & crucifeous vegetables on top with nuts and flax sprinkled on top as well. Sooo good.

  • and what if you come from restricting? is the metabolism not used to the little amount of calorie..?
    and what about rawvegan diets? is this the same?

  • Dillion, it would be so awesome if u can touch base on people who overeat in the evenings and can’t stop the binging. I do great all day, but for some reason I need to eat around 8pm-9pm. I ve tried to stop this behavior but then I automatically wake up at 2a-3a to eat bc im starving. I really need help. TIA

  • Oats are great also to reduce bad cholesterol levels.
    All these foods are great, but the worst enemies of our diet are salt and sugar. Limit the intake and you’ll lose weight fast and naturally.

  • Another great video!…

    after stumbling on the documentary “What the Health” on 2-15-19, I went WFPB the next day and have been for six weeks now….at 56 I finally got the “straw that broke the back”….started at 265 and will end around 200 where I should be….my point is I do not think about losing weight…I know it’s an automatic side effect from eating healthy…..and I don’t count calories…..was 245 at 30 day weigh in

    Dillon, finding your channel has been a great inspiration for me….you have great advice and tips….you help keep this whole thing simple!…

    Now you just inspired me to go on a 30 day challenge!…no late night binge eating…..which is my worst habit….thanks for the tip bud!…keep up the great work!

  • Nope not true for me. I am still about 20 lbs up and have been whole food plant based for almost two years. I lost about 15 lbs at the beginning and then hit a wall and have been there since. Thank you for the tips!

  • I actually do sequencing meals the other way around. I eat the more calorie dense stuff first. The problem is that I eat really fast and so to get to the magical 20 mins to realize I’m full I may have some raw non-starchy veggies until then. I know I can overeat and I can limit the calories this way (but still have the amount of calories and volume I need).

  • Why do some vegans eat a lot and get really skinny still and no I’m not curious because I want to get like that because I eat some fats. I’m just wondering, is it because they don’t incorporate fats because that’s what I’ve noticed. Some eating a lot of oats like ALOT! And are really thin and maybe eat a hand full of almonds a couple times a week and are so skinny. Btw love your videos ������

  • Thanks so much! I had 2 small bowls of shredded wheat and some baked fries for dinner. It was so good, but I am so worried that it’s too much! What do you think! I had spinach and rice and beans for lunch, oatmeal for breakfast. I’m new at this and want to make good choices. I also found Good Karma flax milk for cereal. Is that a good choicel?

  • I am a starch eater as in rice and potatoes and beans. Love them all. In fact they are the reason I am successful on a plant-based eating program 100% and of course no oil. I do limit my overt fats and that works. I eat salad every day, make a wonderful veggie/leafy green juice and fruit smoothy. I love eating until I’m full. I am considering going back to 16:8 daily IF. Thanks for this great video.

  • I dropped 30lbs really fast, but the last 15-20 are taking so long. I eat maybe 1000 to 1400 calories a day on rice and beans. Pretty annoying. I also gain water weight VERY fast.

  • My main non starchy is broccoli because I find it “bulky” and more filling than say, lettuces or spinach. Broccoli is great or those of us trying to lose weight and feel satisfied with less calories.:D

  • After a few years of struggling on a vegan diet my wife turned me on to calorie density,I finally don’t need to count calroies, and it’s been a great few days, I look forward to the days ahead

  • Thanks for the great info. When I was younger I was able to eat whatever I wanted. Once menopause hit i slowly started to gain weight. Never noticed it at first. Now at the age of 64 I am 25 pounds heavier. Been trying the past few years to lose this, have such a hard time

  • You need to do your research & don’t believe everything you read UNLESS it is backed up by facts. Go to these 2 links for a start into hundreds of factual ones about how whole grains & wheat, & high starch/carbs are needed for your health. The Wheat Belly book is not factual. You almost made a 100% factual video, but that little lie at the end undid the good.

  • Oh thank god! Thank you Dillon for acknowledging what no one else will, and which happens to be my exact experience. I’m sick to death of hearing the same old mantra that doesn’t work for everyone including yours truly.

  • I already lost a lot of white
    Now I’m trying to gain weight and eat healthy.

    Didn’t eat that healthy today since I ate a bowl of chocolate fudge banana icecream..
    Smashed 4 oak farm fudge bars and half a banana in a bowl together.
    Tasted good,but now I’m freezing.

    How I lose weight
    2500 calories a day
    Eat healthy

  • I am a vegan and I eat lots of peanut butter. I try not to eat too much of it because I know how much fat it contains but I also know that it contains a lot of protein and fiber. Now, that does make sense.

  • Not everyone wants to eat more. I would happily live with air… As a vegan (with high calorie junk food included) I was fine, but a healthy vegan diet is making me look malnourished. I already eat more than half of my calories from fats because they have so much calories. I really don’t have time to live if I have to stuff myself all day just to stop losing weight! Man, I feel so weird:)))))))))))))))

  • I am too thin only 35 kgs with 164cm height and look like very weak.  So my family not believe plant based diet which is good for health.  I can’t eat lots of foods due to constipation.  Do you have any suggestions to me?  From younger to present, my constipation hasn’t been cured properly although I change my diet to vegetarian. How many calories should be taken for myself?  Remind you that I can’t do heavy exercise since I have low energy only simple walking everyday.  So how many calaries should be taken for low exercise’s lady?

  • This video makes me so happy! Thanks for the info! I love eating large quantities of food and staying lean, its everybody’s dream!

  • I eat about 50g of fibre a day and eat mostly plants and drink a good 2-3L of water a day but I’m not “regular” and only go to the bathroom every 2-3 days. Why does this happen?

  • There’s currently 10 pounds of food sitting in my 7 liter salad bowl. It’s 2 pounds of cooked mushrooms, 4 pounds of cooked brussel sprouts (full disclosure, there’s exactly 5 ml of olive oil that I used to coat the cooking pan) and 4 pounds of cooked sweet potatoes. That’s 2670 calories, so only 267 calories per pound. And let me tell you, there is absolutely no way anyone could eat enough of 267-calorie-per-pound food to carry excess weight. I mean, I’m 6’2″ and there’s just no way I can eat 10 pounds of food in a day. My limit is about 7 pounds of solid food, so even AT MY LIMIT, I’d be undereating.

    I have noticed that what I’ll call “the other red line,” where no matter how much a “hard-losing” person eats they cannot maintain excess body fat, is around 280 calories per pound. You eat under that density, and it’s gonna be a struggle for you to eat enough to keep the same weight.

  • You are phenomenal! I am a person who loves knowledge and I have learned so much from your videos. Thanks you for educating us in such a fun way!

  • Fantastic video wish you’d made this before I had to work it out for myself (the hard way)!
    I gained 5kg eating only a whole foods plant-based diet because my appetite exceeds my caloric needs (I am a very, very petite female).
    The strategies I’ve used to manage the situation are the ones you mention:
    time restricted eating (intermittent fasting) every day
    drastically reducing (but not eliminating) energy dense foods (nuts, seeds, fats, dried fruit)
    realising that binges result from ‘mouth hunger’ and/or habit, which has made it much easier to dismiss urges to eat mindlessly
    consistency over perfection.
    The extra weight is coming off (very very slowly) but these approaches feel sustainable in the long term, Importantly, they also accommodate the occasional deviation for me, that typically involves diving head first into the peanut butter:)

  • It’s also important the body composition. I lost a ton of muscle a few years ago due to a crappy diet and since then I slowly re gained the weight, but only as fat. And now, even though I’m in a healthy weight, I have too much fat and no muscle, which slows down the metabolism. I’m doing resistance training but the question is how much food: do I eat enough to build muscle or less to lose the extra fat? Could you talk about this sometime? Great video!

  • My ideal weight is 150lb, so 150×12 = 1800 calories to loose a pound a week. I have lost 64lb in 7 months on 800 calories and no exercise as I’m disabled. If I had 1800 calories I would be putting weight on? It makes no sense.