Sorta right. In the end there’s some sort of caloric restriction required to effectively lose weight. So, yes. All things being equal calories do count. The problem is all things are not equal.
Not all food macros are created the same. For instance, none of the three macros produce the same hormonal responses. Insulin gets secreted by eating carbs and protein. In the case of protein, the insulin is counterbalanced by glycogon. Not so in the case of carbs. Fat gets stored very efficiently, carbs less so. Overfeeding studies show that protein doesn’t get stored as fat much at all.
The different parts of your body charged with dealing with excess of a particular macro operate in different manners depending upon how full they are. The liver stores carbohydrates as glycogen until the glycogen stores get full. The liver then stores excess carbohydrates as fat in the liver until the liver gets full. The extra fat from the then liver overflows into the blood stream and you end up with high triglycerides, etc. Your fat cells are made to take a flux in and out of fat every day. Eat too often and that outflux doesn’t keep up with the influx. Do that too long and you become obese. It’s all a viscous circle that needs to be broken.
The killer combination (and I mean killer literally) is fat and carbs together. There are people (like the Potato diet guy) who can eat carbs alone without fat and lose weight. There are people who can eat a lot of fat and very low carbs and lose weight.
Eating both Low Carb and Low Fat along with higher protein is the winning combination for rapid fat loss. Study after study has shown this to be the best way to change your body composition (lose fat and retain lean mass or maybe even gain a little bit of lean mass).
I don’t care who you are if you eat around 20 grams of carbs or less, around 20 grams of fat, and maybe 150 gram of protein you will lose a significant amount of weight. You might be miserable doing it, or like me, you may enjoy seeing the weight fall off quickly. I really did enjoy it a lot. It’s around 800 calories and assuming you have a fair amount of body fat you can tolerate eating like that for quite some time. I don’t recommend this unless you have a fair amount of body fat to deal with.
The really strange thing about this is that the people who oppose this rapid fat loss method seem to prefer water fasting where they eat nothing for days to a diet where they eat 800 calories a day. It boggles the mind how not eating is easier than actually eating. Perhaps they were on low fat diets in the past and have some bad association from the hunger pains that come from low fat and high carb diets? There’s no blood sugar roller coaster with this method of losing weight since it is low carb.
For most keto folks it’s nothing more than cutting out the butter or other extra fats that they add to their food.