Quality of calories

rankinsect

Quality doesn't matter much for weight loss. I mainly focus on filling foods, so I would say I eat sweets in lower quantities, but I still have plenty, enough that I don't crave them.

Macros matter some - protein is definitely a good thing to have enough of, to spare lean mass (strength training also works wonders here).

AnnPT77

Protein "costs" slightly more calories to metabolize (via the thermic effect of food, or TEF). And I read a tiny little study that suggested that whole foods may also have a more-beneficial-to-weight-loss TEF (Postprandial energy expenditure in whole-food and processed-food meals: implications for daily energy expenditure - no idea whether it's been replicated, etc.).

But these are pretty small effects, not something you can stake a weight-loss effort on.

I gotta believe that the effect on satiation, cravings, etc. - which is somewhat individual - is a bigger issue in practical terms.