Having trouble losing losing fat while maintaining muscle

[Friesian]

Yes, that's me. Thanks for your kind words.
I believe you may well be right about the whole energy regulation issue. Although I would ask your opinion on the fact the OP's only carb source being simple carbs from milk? Like you said, moderation is key, would it not be true then that some complex carbs being used to take the place of the aforementioned might be beneficial? Even if just to break up the monotony slightly.

[Docd187123]

Yes, that's me. Thanks for your kind words.
I believe you may well be right about the whole energy regulation issue. Although I would ask your opinion on the fact the OP's only carb source being simple carbs from milk? Like you said, moderation is key, would it not be true then that some complex carbs being used to take the place of the aforementioned might be beneficial? Even if just to break up the monotony slightly.

Yes you're right, he would probably benefit if he varied his carb sources (as with any macro) but not necessarily bc it'll have a direct impact on body comp nor do they necessarily have to be complex carbs. If he's lacking certain micros than complex carbs may be a better option as they normally have great micronutrient profiles. Oats for instance would help add fiber, broccoli would add tons of vitamins and minerals/antioxidants, etc. There a a few basic principles that all diets must adhere to to get results you desire. All the extra 'fluff' is personal choice. Meeting calorie and macro needs is arguably the biggest factor but consistency is up there as well. Your point on monotony is very important. I can't eat the same things day in day out without getting tired of them which breaks my diet. That is reason enough for me to get other sources for carbs but it may not be an issue for OP.

[Friesian]

Yes you're right, he would probably benefit if he varied his carb sources (as with any macro) but not necessarily bc it'll have a direct impact on body comp nor do they necessarily have to be complex carbs. If he's lacking certain micros than complex carbs may be a better option as they normally have great micronutrient profiles. Oats for instance would help add fiber, broccoli would add tons of vitamins and minerals/antioxidants, etc. There a a few basic principles that all diets must adhere to to get results you desire. All the extra 'fluff' is personal choice. Meeting calorie and macro needs is arguably the biggest factor but consistency is up there as well. Your point on monotony is very important. I can't eat the same things day in day out without getting tired of them which breaks my diet. That is reason enough for me to get other sources for carbs but it may not be an issue for OP.

I feel bad for hijacking the OP's thread like this but got a couple more questions. It's maybe going to sound a bit of a tenuous link but anyway. For me personally, it makes me feel psychologically better to consume complex carbs, whether this is a placebo effect I am unsure. But would this psychological boost perhaps turn into a physiological response in terms of hormones, in particular dopamine and seratonin, which would in turn help to inhibit cortisol, etc. and allow a possibly more productive state in which to train? Again, I base this wholly on how complex carbs affect me personally and my own perceptions.

[Docd187123]

I feel bad for hijacking the OP's thread like this but got a couple more questions. It's maybe going to sound a bit of a tenuous link but anyway. For me personally, it makes me feel psychologically better to consume complex carbs, whether this is a placebo effect I am unsure. But would this psychological boost perhaps turn into a physiological response in terms of hormones, in particular dopamine and seratonin, which would in turn help to inhibit cortisol, etc. and allow a possibly more productive state in which to train? Again, I base this wholly on how complex carbs affect me personally and my own perceptions.

Placebo is a powerful drug, it's why they have control groups in studies to take into account the effect of placebo .

About nutrition mediated serotonin response:

It can, but in a roundabout way. Unlike calcium-rich foods, which can directly increase your blood levels of this mineral, there are no foods that can directly increase your body’s supply of serotonin. That said, there are foods and some nutrients that can increase levels of tryptophan, the amino acid from which serotonin is made.

Eating a carbohydrate-rich meal will have your body trigger a release of insulin. This in turn causes any amino acids in the blood to be absorbed into the body except for tryptophan. It remains in the bloodstream at high levels following a carbohydrate meal, which means it can freely enter the brain and cause serotonin levels to rise.

Getting an adequate supply of vitamin B-6, which can influence the rate at which tryptophan is converted to serotonin.

APA Reference
Psych Central. (2008). Frequently Asked Questions about Serotonin. Psych Central. Retrieved on March 9, 2014

Another great read that has to do with neurotransmitter and obesity, there's a part two if you google for it:

Whole Health Source: The Case for the Food Reward Hypothesis of Obesity, Part I

And one more by Lyle McDonald:

http://www.bodyrecomposition.com/nut...ession-qa.html

While diet can affect neurotransmitters in the brain the effect usually isn't as drastic as you may think. Protein for instance counteracts the affect of carbs on serotonin release. Again, moderation is normally the best bet. And if you're an otherwise healthy active individual your body will optimally regulate production of neurotransmitters as it needs to. Worrying about this IMO is akin to worrying about that 0.000001% and driving yourself crazy while forgetting the other 99.999999%.

Unless you have high cortisol levels, verified through blood work or saliva testing (and chronically high cortisol not one quick reading), there's no need to reduce cortisol levels. Just like insulin it's oftentimes misunderstood bc it has the nametag of being a catabolic hormone.