I'd also like to point out that people don't think about calories when they eat. They are thinking about their hunger. But for 50 years they've been told "carbs and whole grains are good for you". So they eat carbs which spike the blood sugar followed by spiking of insulin. A few minutes later both crash, which makes them hungry and they go back for more food which is carbs.

It is impossible to not overeat with that mindset. First they have to learn that fatty and fibrous foods will make them feel full all day. My go-to comfort food is ice cream. I was thrilled when I discovered https://rebelcreamery.com/ , which they sell at my local grocery stores. I can eat about 700 calories and a bit of psyllium fiber and be full for the whole day. It is the primary way I lost weight.

> But for 50 years they've been told "carbs and whole grains are good for you".

Carbs have replaced fats as the conventional wisdom thing to religiously minimize for a couple of decades now; this is like reading a canned rant that was found in a time capsule from the 1990s.