For a guy with his doctorate in linguistics, Prof. Dr. Jannis K. Androutsopoulos (aka Dr. Andro) Dr. Andro writes some great and very technical nutrition and exercise posts over at his blog SuppVersity.
After discussing a study (or two or three) he typically distills it down to more practical advice. I particularly like the weight loss advice he gives folks at the end of a recent post:
- fill yourself up with fiber-laden veggies and consume a balanced (!) amount of saturated, mono- and polyunsaturated fats from whole foods,
- aim for a mild energy deficit (~20%) and a reasonable carbohydrate intake of roughly 700-900g per week; either by low-carbing + refeeding (e.g. 6x 50-75g + 1x 250-400) or a constantly low intake of preferably low(er) GI carbs (don’t count carbs from green veggies and co!)
- eat at least 20-25g of a complete protein (count only meats, fish, eggs and dairy) with every meal and supplement with protein powders / bars, whenever you have no whole food source with 10+g of EAAs in it at hand
- follow a sound workout regimen (e.g the “Fat Loss Support Routine” from the Step By Step Guide), don’t do hours of “cardio” in the non-existent fat burning zone and cherish the fat-burning effects of glycogen depleting strength and HIIT workouts without overtaxing your central nervous system
If you’re looking for a weight loss prescription, that seems to me to be a pretty good start!
Weight Maven is written by Beth Mazur. Beth believes that obesity is more symptom than cause and that the real problem is our Western diet -- especially sugar, refined grains, and industrial oils. Beth writes about nutrition, ancestral health, & food policy. And cats! 
Yep, I can’t recommend the good professor strong enough! He’s also available via Facebook, but being a really old dude, I prefer following him via RSS.
LOL! I’m an old dudette, but I swing both ways (RSS and Facebook ;). I tend to prefer RSS for “meaty” stuff tho! I love being able to search my Google Reader to find something I remember reading months previously.
That is very similar to what I recommend to clients - This always works in my experience.
3 meals a day - 20 - 30 g protein per meal (some might need more - big guy for example). Works out at about a palm size, keep protein leanish to avoid a too many fat calories
20 - 40 grams of carbs per meal (about a fist of starch like sweet potato, more if it makes you feel better, alternatively about the same of fruit like berries occasionally)
Fill the rest of your plate with colourful non starch veggies.
A little good fat - but don’t go overboard as it can up calories too much.
Fish oil + exercise upregulates fat burning
Vitamin D
Yes, call me a paleo heretic, but I’d rather someone eat a small amount of whole food starch … even beans or legumes … rather than either SAD crap or processed diet food like Jenny Craig or Medifast. Been there, done that!
Dr Andro is in no way shape or form the same person as Jannis K. Androutsopoulos; where did you even get this idea? The linguistics professor has a personal blog, and if you take the time to read it you’ll see that his writing style is vastly different than “Dr Andro’s” . Furthermore, Andro has a picture of himself on his twitter account - and he looks nothing like the linguistics professor.
Hmm. Since this post is a year old, I can’t recall why I made that connection. I’ll correct the post.