Interesting story. I think you’ve misunderstood “mainstream diet rules,” however.
“Sugar is bad” is not the rule, if you want to state it as a rule. The rule is refined sugar is bad, and there’s considerable evidence to support that finding. Natural sugar, in the natural context of (for example) an apple or an orange does not affect the body the way that refined sugar does.
“Carbs make you fat” is not the rule, especially concerning dietary fiber, a carb that (unfortunately) people in (say) the US lack in their diet — in fact, among American men age 18–50, the percentage who consume even the minimum amount recommended is 0%. Zero. Nada. Bupkis. And dietary fiber does not make you fat. Indeed, it is important in your diet. Moreover, carbs in their natural context (fresh fruit, intact whole grain, dried beans) are quite beneficial in a weight-loss diet.
I think you must again be thinking of refined carbs, such as one finds in “product foods” manufactured using industrial processes from refined ingredients and sold packaged under a brand name. Those indeed will make you fat.
Indeed, one reason I eat a whole-food plant-based diet and not a vegan diet is exactly because of the difference in acceptable foods. Both the vegan diet and the whole-food plant-based diet are plant-based, which excludes meat, dairy, and eggs, but unlike the vegan diet, the WFPB diet is restricted to whole foods and thus specifically excludes refined foods such as refined sugar and foods that contain it, foods made from flour, and fruit juice (though whole fruit is fine). Moreover, the WFPB diet excludes product foods such as : imitation “bacon,” potato/corn chips, imitation “sausage,” candy bars, imitation “burger,” imitation “cheese,” bottled salad dressings, and so on. Refined/processed product foods are particularly to be avoided because they are designed to appeal to taste but not satisfy appetite: you’ll quickly become hungry and eat more, thus increasing product sales and manufacturer profit.
Calorie targets depend on the activity level of the individual, but also they depend on the quality of the food eaten and the food format. Calories delivered via highly refined and processed food have a very different effect on one’s body (and weight) than the same number of calories delivered via whole foods.
Still, I enjoyed the article.
