calories vs what type of foods u eat - what's more important?

Calories is the only thing that matters for weight loss. As long as you are within your calories, you will lose weight, regardless of what you eat.

You probably feel guilty and like you have overeaten because we have been conditioned as a society to believe that certain foods are "good" and "bad". So since you think the foods you ate are bad, that is why you feel that way. But the truth is you did not overeat and there is really no such thing as good or bad foods in isolation.

Calories are all that matter for weight loss.
The "types" of food you eat matter more when it comes to health, performance, body composition, etc.

only calories matter when it comes to losing weight. but without weighing your food, you really have no idea how many calories you're eating. i lost a bunch of weight while including pizza, potato chips and a variety of chocolate treats. i just budgeted them in my daily calories.

btw, i had a friend who gamed all day, basically lived on candy bars and microwave burritos, and lost weight.

Calories determine whether you lose, gain, or maintain.

What foods you eat may make it more or less likely that you are at a calorie deficit or surplus, if you are not counting, or may make it harder or easier to have a calorie deficit.

I gained a bunch of weight eating mainly foods that people would call "healthy foods." It's calories.

before mfp & losing weight, I ate healthy, didn't eat or rarely eat: soda, bread, pasta, take out, eating out, snack, dessert/sweets. Went to gym & generally active. That's why Id get upset when my Dr told me to lose weight, I'd think HOW? I ate mostly chicken, veggies & rice & ate twice a day more often than not. I can tell you I FEEL a lot better when I eat healthy & crappy when I have "junk" food

I agree with all of the above, and believe they are all correct.

My life long best friend lost all her weight and maintained just watching calories, she literally lived on Little Debbies, Hostess Cakes, doughnuts, sometimes she ate out at fast food restaurants.

So, yes you can lose weight just off calories deficit. Of course her foods were lacking nutritional value... She ended up having some of her toenails literally just fall off, and ended up with adrenal fatigue and hormonal problems with the diagnosis of being malnourished.

She now eats a pretty balanced diet, is a life member of weight watchers, still addicted and loves her sweets, but now limits her sweets a little (a normal sized dessert after dinner or one cookie with her lunch). Still eats out a lot, but counts her weight watchers points and fills up on their zero point foods. Still maintains a healthy weight to this day. (Nails never grew back though).

So, I have seen weight-loss work no matter what the quality of food was... But, would still recommend some nutrient filled choices!

I cut on almost 100% junk food(as an experiment https://forum.bodybuilding.com/showthread.php?t=141807961) and am now doing the same with 50% junk while concentrating on getting my protein in. My junk food cut was successful but I do notice I am holding onto more muscle with the higher protein intake. The extra fiber and protein seem to help with satiety as well.