How much do macros effect body composition?

Geocitiesuser

Two people, identical for the sake of hypothesis, eat 4,000 calories a day for 6 months. One eats primarily sweets and sugars (pretend 90% carbs and fat), the eats primarily meats and veggies (pretend a more typical 40/40/20 split). Both do the same exact amount of exercise.

Do both people gain the same amount of fat? Or will body composition differ, and if so, how much?

Geocitiesuser

Humble bump.

The best I could come up with was some NIHS studies on mice that said three groups all gained the same weight, but longevity was increased in one of them, no real discussion of actual body composition. (IE: It doesn't matter was the gist of what I got).

A calorie is just a calorie, so if someone is over eating it doesn't matter if it's fat, carbs, protein or sugar? I suppose it COULD make sense, but my intuition tells me there must be some sort of effect of food composition on body composition, and I'm not finding much info on the topic. Could be my google skills are failing, or maybe no one really knows?

sardelsa

I don't have actual research on it, but from what I have heard... for body composition/bodybuilding.. yes.. it will matter. Getting adequate protein (the building blocks for muscle building), fat (for body and hormone function) and carbs (which amount will vary person to person. but ultimately they help fuel and create favorable muscle sparring and building conditions)... are definitely key for body composition changes.

Now if someone is hitting their goals with only protein shakes, butter and candy and still "hitting their macros", well, I mean, I would imagine it is possible.. but long term, I mean is that really going to add to their health and performance in the gym? I would think adequate nutrients from more whole foods is optimal (not to say treats are off limits of course but... moderation). I would love to see some more research of course if anyone has.

madwells1

http://www.tandfonline.com/doi/abs/10.3402/fnr.v56i0.19103
http://ajcn.nutrition.org/content/92/2/304.short

http://jn.nutrition.org/content/135/8/1903.full.> pdf+html
http://jn.nutrition.org/content/139/3/514.short
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897177/
https://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-1-13

estherdragonbat

I'm going with 'feels' on this one because I'm not as knowledgeable as many others. If I understand the info I've picked up on other threads here, in most people, the body comp won't differ appreciably, or at least not due to macro composition. Genetics play a role in where the fat goes on and comes off most easily so person A might carry more of it on the belly and person B on the thighs. Protein has a higher TEF, so the person on high protein MAY be at a slight advantage. It won't be much if it is.

However, depending on the micronutrient composition of the food, overall nutrition health could be compromised. Probably not on your 4,000 calories/day example because I'd wager that the 10% 'other' that each person is getting would probably ensure adequate nutrition (i.e. the subject on 90% carbs and fat would still be getting 10% protein and vice versa. P.S., veggies are carbs, so subject B's main concern is adequate fat. Which they're probably getting from the meat anyway unless they're going out of their way to go lean.)

Macros do affect body composition to a point, but so do a lot of other factors. And I think it really only becomes a measurable issue somewhere around the competitive athlete level. But again, I'm mostly guessing here.

ETA: And someone more knowledgeable/better-researched than me has chimed in! Thanks, @madwells1!

madwells1

....I'm just a good researcher.

Geocitiesuser

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897177/

Thanks for this. It was the closest to what I was looking for (study of macro intake during surplus), but sounds like their conclusion is that it is wildly dependent on genetic factors.

Need2Exerc1se

Geocitiesuser wrote: »

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2897177/

Thanks for this. It was the closest to what I was looking for (study of macro intake during surplus), but sounds like their conclusion is that it is wildly dependent on genetic factors.

Based on nothing other than personal history and observations, that's what I believe too. Genetics will be more of a factor than macro breakdown all other things being equal.

lemurcat12

I was recently listening to a podcast with Lyle McDonald where he was talking about this (well, not a 90% fat and carbs diet, which IMO is unrealistic, but how macros affect fat loss/gain and muscle loss/gain). He said (1) fat percentage matters -- if you have a high fat percentage it doesn't matter that much, (2) genetics are a huge factor, and (3) holding all else equal, and especially for leaner people, more protein will help you lose more fat/gain more muscle, depending on the goal (loss/gain).

sgt1372

FWIW, I lost 36# from 196 to 160 and reduced my BF from over 20% down to about 10% on a deficit diet w/macros of 40P/40C/20F. I am currently maintaining my weight & BF% with the same macros.