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Found a good page on Reddit that compiles the metabolic ward studies showing that when calories and protein are equal, fat loss is as well whether you're having the rest of your calories from fat or protein.
https://www.reddit.com/r/Fitness/wiki/a-calorie-is-a-calorie
Am J Clin Nutr. 2004 May;79(5):899S-906S.
Is a calorie a calorie?
Buchholz AC1, Schoeller DA.
Author information
Abstract
The aim of this review was to evaluate data regarding potential thermodynamic mechanisms for increased rates of weight loss in subjects consuming diets high in protein and/or low in carbohydrate. Studies that compared weight loss and energy expenditure in adults consuming diets high in protein and/or low in carbohydrate with those in adults consuming diets low in fat were reviewed. In addition, studies that measured the metabolizable energy of proteins, fats, and carbohydrates were reviewed. Diets high in protein and/or low in carbohydrate produced an approximately equal to 2.5-kg greater weight loss after 12 wk of treatment. Neither macronutrient-specific differences in the availability of dietary energy nor changes in energy expenditure could explain these differences in weight loss. Thermodynamics dictate that a calorie is a calorie regardless of the macronutrient composition of the diet. Further research on differences in the composition of weight loss and on the influence of satiety on compliance with energy-restricted diets is needed to explain the observed increase in weight loss with diets high in protein and/or low in carbohydrate.
https://www.ncbi.nlm.nih.gov/pubmed/15113737
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2602 kcal
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Fat: 72.32g | Prot: 146.09g | Carbs: 358.53g.
Breakfast: Milk (Nonfat), General Mills Lucky Charms Cereal, Kellogg's Special K Protein Plus Cereal, Kraft Light Mayonnaise, Trader Joe's Buttermilk Bread, Safeway Buttermilk Wheat Bread, Kroger Deli Thin Sliced Roast Beef, Kroger Freezer Pops. Lunch: Pineapple, Apples, Pork Chops (Top Loin, Boneless), Sweet Potato, Pork Chops (Top Loin, Boneless), Sweet Potato. Dinner: one brands one maple glazed donut, Apples, Wendy's Crispy Chicken Sandwich, Wendy's Double Stack (No Bun), Ben & Jerry's Caramel Cookie Fix. more...
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3955 kcal
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Exercise:
Weight Training (moderate) - 40 minutes, Walking (moderate) - 5/kph - 1 hour and 30 minutes, Running (jogging) - 8/kph - 1 hour and 18 minutes, Resting - 3 hours and 32 minutes, Sleeping - 8 hours, Standing - 4 hours, Sitting - 5 hours. more...
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