Calories for body comp

tara_means_star

So I've been losing weight with myfitnesspal for a while now and losing steadily by eating at a deficit. I understand that, in terms of weight loss, the calorie deficit is what matters. Lately, I've been more curious about how food effects our body composition. Once I get to my goal weight, I don't want to be skinny fat. How should I eat to prevent skinny fat, lose fat, and keep lean body weight?

PS if you have more "science-y" answers, I like those.

Yi5hedr3

The only way to actually burn fat, is to keep Insulin low, and the only way to do that is low-carb, preferably Ketogenic eating. The body is generally lazy and will try to burn carbs first if they are present. Fat will be held in reserve for times of famine. Most folks are sugar burners, and will never really burn fat except possibly for a couple hours during sleep at night after all the sugar has been used up. To become a fat-burner it takes about 21 days on the Ketogenic diet, keeping carbs below 50/day. It's not a diet you can jump in and out of though, because basically you start the 3 week initiation over if you do. You may get the results you are seeking though at 150 carbs a day (about 1/3 of what average folks eat). Read books: Why we get Fat - Gary Taubes, and The Rosedale Diet - Dr. Ron Rosedale for the science behind low carb and why/how it works.

Cherimoose

Follow a good strength training program (NROL4W, Stronglifts, etc) and eat sufficient protein (roughly 0.6 to 0.8 grams per pound).

codsterlaing95

Lift heavy on a beginner's program like Fierce 5 while eating in a caloric deficit. Get enough 1g protein per pound of body weight, 0.4g of fat per pound of body weight and rest carbs. Cardio is optional but make sure you account for it in your deficit.