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I have a standing bet with all my friends who fall for these diet scams that I'll eat a frozen pizza every day for month and still lose weight.
If I do they need to pay for all the pizzas. If I don't, well I'm already out $200.
None of them ever take it.
Use egg white protein if you can't handle whey.
My aunt lived on Chinese food when she went travelling. Pretty much ate it every night and never gained weight. Just like u said, calories in and calories out
I'm eating a chilled pizza now that's less than 1000 kcals and I'll still be under 2200 for today
Of course it is not optimal to eat junk often, as cleaner food is better and more fulling per calories, but fad diets mean fuck all. Eat enough protein and eat a little less to lose weight, or a little more to gain
Not rocket science