re: Seed oils make you FAT

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I came up with the 180 calories because he said he was drinking colas. Each has roughly 180. He likely was drinking several daily so it's more likely 640-720 calories per day he cut.

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Again, replace those 720 calories of insulin spiking liquid sugar with 720 calories from proteins and fats and you'd like have similar positive results. At that point, with how easy it is to consume that many sugar calories, you'd likely have a hard time replacing those additional calories with proteins, fats, fruits and vegetables, merely because it's that much harder to eat that many additional calories from those sources in a day.

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My point was that there was no significant difference between hfcs and regular table sugar.

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This was not your point. your point was that the weight loss was from calorie decrease alone and that's false.

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Both cause insulin spikes at roughly the same level, but hfcs is discussed as if it is some uniquely dangerous poisonous compound.

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I think you need to research a bit more. If you want to get into the weeds a bit. Fructose is much sweeter than sucrose, but it's not even the Fructose that spikes your insulin, its the glucose. The most commonly used HCFS will have a little bit higher level of fructose than table sugar, however the bonded sucrose of table sugar still needs to be broken down into glucose / fructose, and in HCFS the glucose and fructose aren't bonded. You are welcome to find all the studies in the world that gloss over this and say what you said, that the "insulin spikes are roughly the same", but they aren't. The insulin spike will be faster and slightly higher with HFCS because of this, though it may not be massively drastic, it does happen. To zoom out a bit, as I stated previously your body isn't meant to ingest something that sweet, that dense, that fast. The insulin spike rate comparison above isn't even considering the speed of consumption. Consuming 180 calories of sugar containing fruits and vegetables isn't nearly the same as consuming 180 calories from drinking concentrated liquid sugar. On top of that, fruits and vegetables, outside of sugar cane and beets, contain mostly fructose, which doesn't cause anywhere near the insulin spike that glucose does.

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The food pyramid doesn't really matter if you're not over consuming calories. It says to consume in moderation a balanced diet. You will have no problems with that if you eat only 1800-2000 calories per day and actually move about a bit rather than stay in a chair or on a couch all day. All this goes back to consuming fewer calories to lose weight. No gimmicks are needed.

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Again, this is incorrect. First you emphasized eating a balanced diet and now you are stating the food pyramid doesn't matter... Making carbs the largest portion of your 2000 calorie diet is the whole damn problem. Just because you lose some weight because you are consuming less crap doesn't mean it's healthy, it just means your body can overcome the amount of crap you are putting in it. That's not a healthy way to live.

Also not considered is the fact that if you eat mainly carbs, and especially drink sugary drinks, in a 2000 calorie "balanced diet", which will generally likely be refined carbs from packaged foods, you will find yourself hunting for more food, as the satiation from carbs is shorter lived than that of proteins, fats, and fruits and vegetables of equal value. So it's easier to put yourself in a position where you are hungry and unhappy because you've already tapped out your calorie limit for the day.

You do you, but stop telling people that the culprit is only calorie surplus, and not sugar and insulin, and the quality of the calories they are consuming.