[escapee]

Adjust your starchy carb intake. If a 70 (starch based carbs) :20 (protein) :10 (Fats) meal ratio causes you to gain weight, replace the carbs with protein and (sat/unsat) fats from heathly source ( nuts, seeds, non deep fried organic based animal food and etc) . Make it 50 : 30 : 20 or 40 : 30 :30. Energy expenditure through physical activities and calorie retriction can definitely contribute to weight loss more efficiently when you have "high quality fuel" as your meal.

If you insist that high carb ( whole food , whole grain & sweet fruit ) diet is a better choice for weight loss, i would refer you to Okinawan lifestyle, these traditional folks maintain high level of physical activities on the field ( VITAMIN D ) throughout the day , this is why a relatively higher ratio of carbs works for them but it may not work for office warriors in developed nations. At the end of the day, it all comes down to energy balance .

Okinawa Diet Food Pyramid

The Okinawa Centenarian Study : Evidence based gerontology

The Okinawans have traditionally kept eating a low-calorie, low glycemic load diet, practicing calorie control in a cultural habit known as hara hachi bu (only eating until they are 80% full)

Okinawans preserve their bone density at healthy levels for longer periods of time than other Japanese (Suzuki M, et al. Japanese J Bone Res 1995;63:166-72 [in Japanese]). Protective factors that may play a role here include high calcium intake by Okinawans in both food and their natural drinking water, high vitamin D levels from exposure to sunlight, increased physical activity, especially at older ages,

Proof that your body cannot burn fat efficiently when carb loading is too high ( High Insulin response)

JAMA -- Abstract: Effects of a Low-Glycemic Load vs Low-Fat Diet in Obese Young Adults: A Randomized Trial, May 16, 2007, Ebbeling et al. 297 (19): 2092

Conclusions Variability in dietary weight loss trials may be partially attributable to differences in hormonal response. Reducing glycemic load may be especially important to achieve weight loss among individuals with high insulin secretion

JAMA -- Abstract: Effects of Protein, Monounsaturated Fat, and Carbohydrate Intake on Blood Pressure and Serum Lipids: Results of the OmniHeart Randomized Trial, November 16, 2005, Appel et al. 294 (19): 2455


JAMA -- Abstract: Comparison of the Atkins, Zone, Ornish, and LEARN Diets for Change in Weight and Related Risk Factors Among Overweight Premenopausal Women: The A TO Z Weight Loss Study: A Randomized Trial, March 7, 2007, Gardner et al. 297 (9): 969


The low fat paradox--do dietary carbohydrates increase circulating saturated fatty acids? -- Phinney 84 (2): 461 -- American Journal of Clinical Nutrition

Given the intensified discussion of the health effects of a low-fat diet because of the recent publication of the Women's Health Initiative results (7), it would be of considerable interest to see data from the current study for the serum total triacylglycerol and its saturated fatty acid composition with the transition to the 17%-fat diet in King et al's study. This apparent paradox of markedly increased 14:0 and 16:0 contents in the triacylglycerol fraction despite the dramatic reduction in dietary fat might help explain the lack of health benefits observed in the Women's Health Initiative diet study, despite the increase in dietary fruit and vegetables during the low-fat arm.

Note : The women involved in the study might have extremely poor level of physical activities that the sugar did not get expended and turned into blood fats (triacylglycerol)