I told him the same exact crap without citing anything, because it's pretty much nutrition 101. But since it would seem he only listens to things in quote boxes, maybe that will help.
Quote:
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Originally Posted by Rankeri
We’re overeating fat, we’re overeating protein; and we’re overeating all sugars.”
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Disagree with this part. It's pretty much impossible for a normal person to 'overeat' protein. About 1g x pounds of lean body mass is a theoretical limit for people who don't exercise. Most people in America have about 20-25% bodyfat and weigh about 200 lbs, so 150-160g protein is their limit. A large (8 oz) sirloin steak has about 70g of protein, so you could easily eat two of those a day even when you aren't working out and be fine (if you ARE working out, protein requirements can double).
Also, protein is vastly preferred over fat and carbs when it comes to calories. For one thing, it has fewer calories per gram than fat. For another, eating protein increases satiety (makes you feel full) much better than other nutrients. Finally, eating protein spares your body's stored protein, which means that your muscles won't cannibalize themselves in your sleep (this is mostly only a problem for people who diet with low amounts of fat).
An interesting side point here is that Americans still eat way more protein than people in other nations. Most countries have a stigma about consuming a lot of meat, but there's no nutritional basis for it. Strangely, we're one of the more healthy nations in that regard.