fat or carb?

3AAnn3

Have you all found that keeping carbs or fat higher when trying to lose weight is more effective to weight loss, while keeping a caloric deficit of course?

KristianHilljac

it all depends But carbs work for me!

biodigit

It doesn't really make difference for me to be honest - as long as I'm in deficit and having adequate amount of protein, the remaining macros really don't make a huge impact. Although for my lifting days, it helps tremendously when I increase my carbs. I hope this helps!

yesimpson

Not a tremendous amount in it for me. Protein and fat help keep me full, but I'm a faster runner with more stamina if I've had a decent amount of carbs.

lemurcat12

Depends on the person, so experiment and see.

I had them about equal (in terms of overall calories, not grams) when I first started and now that I'm more active I prefer my carbs higher, although not enormously so.

KimR_1986

I do higher fat and lower carb, but I also suffer from some insulin resistance (pre-diabetic) and PCOS. I really think it depends on your individual situation if you should do one higher then the other.

cwolfman13

It doesn't really matter...the only way this would make any difference at all is for dietary adherence. I eat moderate amounts of all three macro-nutrients. The majority of my carbs come from legumes, oats and other whole grains, fruit and veg.

Some people say they have difficulty with carbs because carbs make them hungrier, but I don't really find that to be the case unless I'm eating things like chips and whatnot. I find whole grains, legumes, oats, potatoes, etc to be very satiating.

greglormond

keep carbs moderate is the key!! if they are too high your inslulin levels with spike causing your body to store fat and if they are too low for long periods of time you will become insulin sensitve so whenever you start introducing carbs again your insulin levels will once again shoot up having the same effect. Depleting carbs for long periods also slows your metabolism. Moderate carbs has always worked best for me.

Gun4a

I prefer low carbs/high fat but all the points that @greglormond has outlined are spot on.

wanttobefit300

My nutritionist said there is research saying the best ratio is 40% carbs, 30% protein and 30% fat because that's where the body is best able to utilize the insulin. However, it is more about the kinds of carbs and the kinds of fat. You want unprocessed, complex carbs like fruits, vegetables, and whole grains; and good fats like olive oil, canola oil, nuts, avocadoes, olives, etc.

sarahlifts

fat keeps me happy found this out by accident

Unknown

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wonko221

for me, higher protein and fat seem to satisfy hunger cravings more quickly.

My previous eating habits were to eat a lot of carbs with each meal, mainly starches. I would fill up on way too many calories, eating more than a reasonable serving, and would find myself hungry again fairly soon.

I have not gone "low carb", but i have rebalanced my meals to include more fat, make sure there is plenty of protein, and reasonable servings of carbs (mainly quinoa now, instead of white rice or pasta/noodles). Never would have believed that i could increase fat, reduce overall calories, and NOT have a restrictive diet, but it turns out i only had to learn to be mindful!

About 40 lbs lost, and i'm building and maintaining good habits for a healthy lifestyle once i hit my ideal weight.

whmscll

wanttobefit300 wrote: »

My nutritionist said there is research saying the best ratio is 40% carbs, 30% protein and 30% fat because that's where the body is best able to utilize the insulin. However, it is more about the kinds of carbs and the kinds of fat. You want unprocessed, complex carbs like fruits, vegetables, and whole grains; and good fats like olive oil, canola oil, nuts, avocadoes, olives, etc.

This is what I do. I am at 50% carbs, but I get virtually all of them from fresh fruits and veggies, with some whole grains thrown in. If I eat simple carbs I crave junk foods like mad.

jgnatca

It's all the same as far as the body is concerned. Carbs are absorbed fastest, and it takes hours to metabolize fats. So a little bit of both keeps you full. How much determines if you gain or lose.

allyphoe

I find it harder to stick to my desired calories if I'm eating larger quantities of carbs, and easier if I'm eating larger quantities of fat. I also find that carbs tend to displace protein, rather than fat, so I have a harder time hitting my protein target if I'm eating higher carb. YMMV, of course.

3AAnn3

Thanks for the insights. I have been afraid of carbs the last few years due to seeing several friends and family members diagnosed with diabetes. I'm just starting to add them in more. I currently have fats at about 35%, carbs at 35% and protein at 30%.

Coachconni

It could be a matter of timing of carbs. When I am sedentary which is most of the day, I consume lots of fibrous foods and protein, but not carbs other than fruit, but at the end of the day, hours before my workout, I have a meal with the 40% carb ratio or maybe even 50%. Eat carbs if the activity in your life supports their utilization. Same for fat.

Hornsby

shell1005 wrote: »

greglormond wrote: »

keep carbs moderate is the key!! if they are too high your inslulin levels with spike causing your body to store fat and if they are too low for long periods of time you will become insulin sensitve so whenever you start introducing carbs again your insulin levels will once again shoot up having the same effect. Depleting carbs for long periods also slows your metabolism. Moderate carbs has always worked best for me.

So are you really saying that if you eat tons of carbs, but also eat in a deficit that your body will store fat??

I'm just gonna assume I am misreading you.

To the OP, the deficit in calories is the important part. It's just personal preference on how you get to that deficit. I prefer to up my protein and reduce my carbs, but it's all a means to an end.

Well to be fair, they could still cause fat storage, even if in a deficit...just not for long as the deficit will end up taking care of it. We store and burn all day long. The key is to make sure the valleys outweigh the peaks.