Low Fat or Low Carb
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It's going to be based on personal genetics and taste. About 20 years ago, I was introduced to the Atkins diet and decided to test whether macronutrient ratios were really important or if it was just CICO. Over a two-month period, I found that I could maintain weight for a week eating 2200-2300 calories a day if I kept net carbs in the 35-50g range; in the 125-150g range, I had to drop to 1700-1800 calories. But a friend who did the same thing with me did not notice nearly as much difference (we were both trying to keep physical activity fairly constant throughout the test).
Despite that, I don't follow Atkins, because I've found from experience that I can only last two months or so before I crack and binge on potato chips or ice cream or something similarly carb-y, and I can't make myself go back on the plan for at least a couple of months. Before that, I tried vegetarianism and cracked even more quickly, binging on burgers at McDonalds after just a couple of weeks. The best plan - for you - is the one you can stick with long-term while still actually losing fat on it. I'm still working on finding mine.0 -
Yea I am trying to watch my fat also and keep it down a little below my limit.0
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krknobbe10 wrote: »Yea I am trying to watch my fat also and keep it down a little below my limit.
Is there are particular reason you are watching fats?0 -
I keep going over by a little bit and just want to focus on having less fat in my body and build muscle so I have some fat, just not a ton and I don't want to go over which I don't do often0
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I go 45% carbs, 25% fat, 30% protein. I usually fall short of the protein goal and go a little higher on the carbs.0
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krknobbe10 wrote: »I keep going over by a little bit and just want to focus on having less fat in my body and build muscle so I have some fat, just not a ton and I don't want to go over which I don't do often
Having less fat in your dietary intake isn't what makes you build muscle. Adequate dietary fat intake is vital to optimal health. How many grams of fat are you eating daily?
This. Also, foods high in polyunsaturated and monounsaturated fats have been linked to decreasing cholesterol and improving overall help. Overall, fats increase satiety, increase nutrient absorption and improve skin health.
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Low calorie. I love all my macros. I watch that I am eating enough protein. That is all.0
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Low carb works much better for me. I feel full on less calories, have much more energy, don't get tired after lunch, and no longer get cravings for sweets. I generally keep carbs under 100 grams. I do eat fruit and most vegetables, but avoid added sugar and bread.0
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Appropriate amounts of all with a tapering off of carbs as the day goes on.
I don't believe in carb timing, but I do believe SOME people need to taper carbs to control hunger later on in their day.
The issue is the appropriate amounts of carbs usually means a lot less than MOST people are eating currently if they have weight issues.0 -
You keep saying the same thing but won't bother to answer the questions you were asked below in the other thread.JimFsfitnesspal wrote: »Limit carbs to around 100 and sugars to as low as you can and you will lose weight by the fistfuls. I'm down 24 pounds of fat and 43 to 35 inch waist in the last year. I added 5 pounds of muscle.JimFsfitnesspal wrote: »Every person's body, goals, and knowledge levels are different Grubworm. Get the facts before you decide. It is obvious that there is alot of disinformation on the net and here. Let me know if you have questions.
Yes, 100 grams of carbs is the magic number. Yes, you can gain muscle while losing weight... in fact the more muscle burns more fat.
You're saying there is misinformation yet you are spreading it.
Who said 100g is the magic number? What happens at 105 or 110 or 140?
How are you going to be adding lbs of muscle in a deficit like you claim? Where is your body getting the necessary nutrition it needs for that when it's in a deficit?
I hate having to do the work for you but here it is.
I said AROUND 100 carbs. That is anywhere between 50 and 150. As you get below that 100 (and I think even higher) then your body is in a slight state of ketosis.
As I said in the other post you quoted, everyone's body is different. If you are a 27 year old male with 10% body fat then what you said is probably true. If you are a fat old guy like me (compared to you) then adding muscle is easy... I lift heavy weights, my muscles tear and rebuild and get bigger. Between my adding new muscle which burns more calories / fat, and doing at least 30 minutes of cardio on my "off days", and eating at a calorie deficit... I lost 25 pounds of fat and gained 5 pounds of muscle. It probably is important as well the source of my calories: fat and protein... not carbs.
Yes, I read the same website as you about cutting and bulking... and I read another few that debunked most of that. Ill send you the link if I can find it again.0 -
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JimFsfitnesspal wrote: »
I hate having to do the work for you but here it is.
I said AROUND 100 carbs. That is anywhere between 50 and 150. As you get below that 100 (and I think even higher) then your body is in a slight state of ketosis.
As I said in the other post you quoted, everyone's body is different. If you are a 27 year old male with 10% body fat then what you said is probably true. If you are a fat old guy like me (compared to you) then adding muscle is easy... I lift heavy weights, my muscles tear and rebuild and get bigger. Between my adding new muscle which burns more calories / fat, and doing at least 30 minutes of cardio on my "off days", and eating at a calorie deficit... I lost 25 pounds of fat and gained 5 pounds of muscle. It probably is important as well the source of my calories: fat and protein... not carbs.
Yes, I read the same website as you about cutting and bulking... and I read another few that debunked most of that. Ill send you the link if I can find it again.
How are you measuring muscle growth? It's highly unlikely to gain muscle while in a deficit. Most studies would suggest it's rather difficult, unless you are morbidly obese, new to lifting completely or a returning athlete.
BTW, for every lb of muscle you gain, you only add like 6 additional calories burned. So you would only be burning an additional 30 calories a day.
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Get over it.
Go do your own work.
I'm not here to dispell the incorrect information in your head.0 -
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JimFsfitnesspal wrote: »Get over it.
Go do your own work.
I'm not here to dispell the incorrect information in your head.
If you are going to make wild recommendations, you should probably provide sources to back up those claims or you will continuously be called out on the forums. Personally, if I eat anything less than 250g of carbs a day, my performance is severely hindered. So while cutting carbs worked for you, it by no means is required for anyone.
Also, dont' know if you saw my questions above, but if you want to answer them that would be appreciated.
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Sorry Psulemon, I missed your post because ours were at the same time.
That is why I told MrM that it is different for different bodies... I have only been lifting for the last year or so. Maybe that explains why I am gaining in a deficit. Either way I am, so I do not care what any study says... this is reality.
They are not "wild recommendations" P, it is just science. I have seen alot more people here agree with me than not. Again, it may not work for you young male bodybuilders... however it works for alot of other older people. And again, I do not need to substantiate any claim because the facts are I lost 25 pounds of fat and gained 5 pounds of muscle... FACT. Take it and use it, or don't. So while not cutting carbs worked for you, it by no means is required for anyone....
Im sorry you have to eat more than 250 carbs. That is your body condition. I am fine especially if I have a pre-workout snack or bar on my lifting days to give me some carbs and protein. A few times I dipped way too low on the overall calories and that affected my heavy lifts as well. I watch that now. These two things keep me plenty fueled for what I need to do. And I more closely restrict my carbs on my cardio days.
As far as your statement that you think the added muscle burns little fat, I'm a bit skeptical. Ill go check it out though.
Thanks0 -
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JimFsfitnesspal wrote: »Sorry Psulemon, I missed your post because ours were at the same time.
That is why I told MrM that it is different for different bodies... I have only been lifting for the last year or so. Maybe that explains why I am gaining in a deficit. Either way I am, so I do not care what any study says... this is reality.
They are not "wild recommendations" P, it is just science. I have seen alot more people here agree with me than not. Again, it may not work for you young male bodybuilders... however it works for alot of other older people. And again, I do not need to substantiate any claim because the facts are I lost 25 pounds of fat and gained 5 pounds of muscle... FACT. Take it and use it, or don't. So while not cutting carbs worked for you, it by no means is required for anyone....
Im sorry you have to eat more than 250 carbs. That is your body condition. I am fine especially if I have a pre-workout snack or bar on my lifting days to give me some carbs and protein. A few times I dipped way too low on the overall calories and that affected my heavy lifts as well. I watch that now. These two things keep me plenty fueled for what I need to do. And I more closely restrict my carbs on my cardio days.
As far as your statement that you think the added muscle burns little fat, I'm a bit skeptical. Ill go check it out though.
Thanks
I don't think you are purposely misleading us, however, you most certainly mistaken. But, good luck brother.0 -
Wow, that took me two minutes to come up with data.
I plugged in "does more muscle burn fat" into google and found articles from WebMD, bodybuilding.com, and muscle & fitness which all support my experiences.
Here is a good quote from the M&F article regarding the carbs.
"Suppress fat-storing hormones and you can expect a significant amount of bodyfat to melt away. The ideal way to control these hormones is to keep your carbohydrate intake in check, since carbs kick up insulin, a hormone that inhibits fat breakdown and drives fat storage. Eat fewer carbs and insulin levels tend to moderate, leading to fat loss".
Also, try using a calculator... 30 calories a day means 3 pounds a year. I know alot of people who would not mind losing 3 pounds. Also, I was estimating the 5 pounds of muscle but my guess is it is more. I would have to go back and look at my starting and current body fat percentage.
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JimFsfitnesspal wrote: »Sorry Psulemon, I missed your post because ours were at the same time.
That is why I told MrM that it is different for different bodies... I have only been lifting for the last year or so. Maybe that explains why I am gaining in a deficit. Either way I am, so I do not care what any study says... this is reality.
They are not "wild recommendations" P, it is just science. I have seen alot more people here agree with me than not. Again, it may not work for you young male bodybuilders... however it works for alot of other older people. And again, I do not need to substantiate any claim because the facts are I lost 25 pounds of fat and gained 5 pounds of muscle... FACT. Take it and use it, or don't. So while not cutting carbs worked for you, it by no means is required for anyone....
Im sorry you have to eat more than 250 carbs. That is your body condition. I am fine especially if I have a pre-workout snack or bar on my lifting days to give me some carbs and protein. A few times I dipped way too low on the overall calories and that affected my heavy lifts as well. I watch that now. These two things keep me plenty fueled for what I need to do. And I more closely restrict my carbs on my cardio days.
As far as your statement that you think the added muscle burns little fat, I'm a bit skeptical. Ill go check it out though.
Thanks
How are you measuring body fat?
A good article on muscle estimates.
http://www.builtlean.com/2013/04/16/muscle-burn-calories/
Also, no one is arguing that muscle doesn't burn more than fat, we argue that it burns enough calories to make a difference.
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prattiger65 wrote: »JimFsfitnesspal wrote: »Sorry Psulemon, I missed your post because ours were at the same time.
That is why I told MrM that it is different for different bodies... I have only been lifting for the last year or so. Maybe that explains why I am gaining in a deficit. Either way I am, so I do not care what any study says... this is reality.
They are not "wild recommendations" P, it is just science. I have seen alot more people here agree with me than not. Again, it may not work for you young male bodybuilders... however it works for alot of other older people. And again, I do not need to substantiate any claim because the facts are I lost 25 pounds of fat and gained 5 pounds of muscle... FACT. Take it and use it, or don't. So while not cutting carbs worked for you, it by no means is required for anyone....
Im sorry you have to eat more than 250 carbs. That is your body condition. I am fine especially if I have a pre-workout snack or bar on my lifting days to give me some carbs and protein. A few times I dipped way too low on the overall calories and that affected my heavy lifts as well. I watch that now. These two things keep me plenty fueled for what I need to do. And I more closely restrict my carbs on my cardio days.
As far as your statement that you think the added muscle burns little fat, I'm a bit skeptical. Ill go check it out though.
Thanks
I don't think you are purposely misleading us, however, you most certainly mistaken. But, good luck brother.
It is not me that is saying it. There are many mainstream programs and people who live by all this. Someone at the top of the page gave some info about the Atkins diet as well which has alot of similarities. Do a little research.0 -
JimFsfitnesspal wrote: »
It is not me that is saying it. There are many mainstream programs and people who live by all this. Someone at the top of the page gave some info about the Atkins diet as well which has alot of similarities. Do a little research.
Just because a program promises something, doesn't make it founded by solid science. Just look at all of the detox and cleanses.
Regarding atkins, they promise up to 20lbs the first month because they know the average person will lose a ton of water weight from glycogen depletion. So your 20 lbs lose is merely water weight loss.
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JimFsfitnesspal wrote: »Sorry Psulemon, I
As far as your statement that you think the added muscle burns little fat, I'm a bit skeptical. Ill go check it out though.
Thanks
How are you measuring body fat?
A good article on muscle estimates.
http://www.builtlean.com/2013/04/16/muscle-burn-calories/
Also, no one is arguing that muscle doesn't burn more than fat, we argue that it burns enough calories to make a difference.
Thanks. Ill go check it out.
I just learned recently (on one of the BMR calc sites) how I could calculate my bodyfat. I have the number for now and for my goal weight but I would have to use my starting numbers to figure out how much fat I lost and therefore how much muscle I gained.
And as I said. Alot of people would love to lose three pounds of fat in a year.0 -
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I don't do "low" anything but I do tend to favour foods that are higher in fat because I enjoy them more and they satiate my hunger (:0
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JimFsfitnesspal wrote: »JimFsfitnesspal wrote: »Sorry Psulemon, I
As far as your statement that you think the added muscle burns little fat, I'm a bit skeptical. Ill go check it out though.
Thanks
How are you measuring body fat?
A good article on muscle estimates.
http://www.builtlean.com/2013/04/16/muscle-burn-calories/
Also, no one is arguing that muscle doesn't burn more than fat, we argue that it burns enough calories to make a difference.
Thanks. Ill go check it out.
I just learned recently (on one of the BMR calc sites) how I could calculate my bodyfat. I have the number for now and for my goal weight but I would have to use my starting numbers to figure out how much fat I lost and therefore how much muscle I gained.
And as I said. Alot of people would love to lose three pounds of fat in a year.
Using online calculators are not a solid source of figuring out fat loss vs muscle gains. They can be vastly inaccurate.
If you had a DXA scan or hydrostatic (water immersion) then it could be a bit more believable. But not with an online calculation. Not trying to be rude.
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JimFsfitnesspal wrote: »
It is not me that is saying it. There are many mainstream programs and people who live by all this. Someone at the top of the page gave some info about the Atkins diet as well which has alot of similarities. Do a little research.
Just because a program promises something, doesn't make it founded by solid science. Just look at all of the detox and cleanses.
Regarding atkins, they promise up to 20lbs the first month because they know the average person will lose a ton of water weight from glycogen depletion. So your 20 lbs lose is merely water weight loss.
I did not lose mine doing Atkins. I lost 25 pounds of fat and gained 5 pounds of muscle lifting heavy weights, a little cardio, and sensible carb / sugar reduction.0 -
JimFsfitnesspal wrote: »JimFsfitnesspal wrote: »
It is not me that is saying it. There are many mainstream programs and people who live by all this. Someone at the top of the page gave some info about the Atkins diet as well which has alot of similarities. Do a little research.
Just because a program promises something, doesn't make it founded by solid science. Just look at all of the detox and cleanses.
Regarding atkins, they promise up to 20lbs the first month because they know the average person will lose a ton of water weight from glycogen depletion. So your 20 lbs lose is merely water weight loss.
I did not lose mine doing Atkins. I lost 25 pounds of fat and gained 5 pounds of muscle lifting heavy weights, a little cardio, and sensible carb / sugar reduction.
Again, this is based on an internet calculation, which can be vastly off. So promoting this information as fact is disingenuous and unsubstantiated by reliable methods. That information alone is where you will get called out consistently.
And my purpose of using Atkins or detoxes was to address your comment about mainstream programs promoting wild claims.
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