Weight Loss Challenge

[Aztec4mia]

some good suggestions here but a few nutrition myths.

Meal frequency does not impact metabolic rate, eating smaller meals will have no benefit vs larger ones.

"Good" is often miss used as all fats (except man-made trans) have a vital role in proper health. those sources you posted are great but no need to fear saturated fats. get a good mix of mono, poly, and sat fats.

The majority of you foods should be whole food and nutrient dense but eating foods you enjoy should be incorporated for pleasure and sanity haha.
as far as body composition goes 45 grams of carbs from brown rice vs 45 g carbs from white will have the same impact.

perhaps "metabolism" was a bad choice of wording, 5-6 is more conducive to weight loss. I tried to word it as simplistic as possible and people often associate fat loss with having a faster metabolism, I do not know what the OP experience is with dieting or exercising so I was speaking in general. As far as the "smaller" meals the average persons meals are usually to large to be consumed 5-6 times per day compared to a meal with a good macro ratio.

I assume the OP is getting enough saturated fats, I agree that people often mistake fats as being bad or that the good fats are only omega 3 and 6.

Whole foods are great but there is nothing wrong with a high quality protein shake when your crunched for time. Brown and white rice are both fine, brown rice has more fiber and nutrients in it but is slowly released to the blood stream, white rice is digested faster and easier on the stomach so you don't feel bloated but it also enters the blood stream faster and causes more of an insulin "spike"; insulin is also a fat storing hormone.