Is it true
myluvzs6629
Posts: 7 Member
Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
5
Replies
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Yes, if you stick to a calorie goal that is less than the calories needed to maintain your weight, you will, over time, lose weight. Don't expect to lose weight every day or every week, as fluctuations in water weight can mask reductions in body mass.9
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myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.3 -
yes weight loss is about the math. calories in VS calories out
macros can help for "feeling full" (some feel full with more carbs, others more fat) and for overall health (one can lose eating only twinkies but you probably should still try ot eat some protein and vegetables
7 -
Lillymoo01 wrote: »myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.
Not true for me. I have to minimize my fat as it is not satiating for me. I pack on the pounds with fat. Carbs are very satiating for me.16 -
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Lillymoo01 wrote: »myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.
Not true for me. I have to minimize my fat as it is not satiating for me. I pack on the pounds with fat. Carbs are very satiating for me.
but you still need a minimum of protein and fats for overall health (sorta like you don't need vegetables for weight loss but it's good for your health). from there which you go higher on is about feeling full. I tend to eat in volume so my fat tends to be too low. fat doesn't keep me full. HOWEVER, i still need to hit my mimimum daily for overall health so i keep a bit of an eye on that.
I think that's what Lillymoo meant5 -
fitnessdiva_ wrote: »Lillymoo01 wrote: »myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.
Not true for me. I have to minimize my fat as it is not satiating for me. I pack on the pounds with fat. Carbs are very satiating for me.
You don’t get full, fine. But calories in calories out is IS true. Period.
Agree. I was disagreeing with Lilymoon001 saying that you should make sure you get enough fat. That is not always the case and could be bad advice for someone. I would struggle with being hungry all the time and give up. Macros do make a difference for satiety and that is individual.6 -
fitnessdiva_ wrote: »Lillymoo01 wrote: »myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.
Not true for me. I have to minimize my fat as it is not satiating for me. I pack on the pounds with fat. Carbs are very satiating for me.
You don’t get full, fine. But calories in calories out is IS true. Period.
Agree. I was disagreeing with Lilymoon001 saying that you should make sure you get enough fat. That is not always the case and could be bad advice for someone. I would struggle with being hungry all the time and give up. Macros do make a difference for satiety and that is individual.
I believe she was referring to the minimum fat needed for body and hormone function. But yes enough fat for you is going to look different than enough fat for someone else.11 -
Lillymoo01 wrote: »myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.
Not true for me. I have to minimize my fat as it is not satiating for me. I pack on the pounds with fat. Carbs are very satiating for me.
but you still need a minimum of protein and fats for overall healthy (sorta like you don't need vegetables for weight loss but it's good for your health). from there which you go higher on is about feeling full. I tend to eat in volume so my fat tends to be too low. fat doesn't keep me full. HOWEVER, i still need to hit my mimimum daily for overall health so i keep a bit of an eye on that.
I think that's what Lillymoo meant
I am asking this out of curiosity. Do you know of any studies on how much fat your body actually needs?
There is so much false information out there these days. I am just curious what the science actually says but I haven't found any.
I am so tired of hearing that we don't need carbs. It's just not true. Carbs are very important for proper thyroid functioning and neurotransmitter production. I can tell when I don't eat enough carbs because I feel like garbage. Fat? I can go as low as 10% and can't tell any difference.
So I am just curious.7 -
myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Whether or not you need to ever look at a macro is not something you need to worry about initially. You are correct that all you need to do is stay within your calories or close to them.
The place to start is always logging and doing it accurately to make sure you are in your calorie goal. There is a lot of incorrect entries in the MFP food database and many that do not match the food you might be eating at the time. Matching the nutrition labels to the entries you pick when you log is important. Having a food scale will help you make sure that you are logging the quantities correctly.
Working on logging might seem confusing at first too but don't let it worry you. Just keep doing it and before long it will be really easy. The same is true if you ever need to worry about macros. Just keep at it and most of the confusion will clear up.4 -
myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Exactly.
In isolation of other factors, such as the nutritional value of the food you eat, it really is as simple as that.
Eat less calories than you burn and you lose weight.
Which is why people say you can eat nothing but chocolate or junk food and lose weight - providing you stick to that calorie limit. It isnt advisable! But the physics is the same and it would still work.
What people tend to find as they go through the process is that certain foods fill them more, which is useful when you are trying to stick to a calorie limit. Many people find Protein filling, so they aim for a certain amount in their diet. Others find Carbs more satisfying... Its a very individual thing, but often this is where the talk of macros come from.
Other reasons people worry about macros is their chosen diet (IE Keto, counting Carbs is essential) or exercise regimen (need for Carbs for energy or Protein for muscle repair/building).
These may or may not apply to you.
When I lost weight I focused only on that calorie limit, I wasnt exercising, and found a few things:
- Fast food is 'expensive' and not filing or satisfying
- I like zero cal soft drinks more than regular ones
- Its not that big a deal to have a little less meat and more veggies on your plate to bring the calories down on a meal
- Salad, grains, vegetables, fruit - I find are really filling, and lower calorie than the bread/sandwiches/crisps I was eating
- Treating treats as treats is a treat. I often swapped out Chocolate/Crisps etc for fruit as a cheat to get a snack (usually more filling) for far less calories. I still allowed the odd chocolate bar though, making sure I had the room in my limit, and when I had it I really enjoyed it.
- It pays to take a long view. Early progress is motivating, but proper weightloss is a long game.7 -
Lillymoo01 wrote: »myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.
Not true for me. I have to minimize my fat as it is not satiating for me. I pack on the pounds with fat. Carbs are very satiating for me.
but you still need a minimum of protein and fats for overall healthy (sorta like you don't need vegetables for weight loss but it's good for your health). from there which you go higher on is about feeling full. I tend to eat in volume so my fat tends to be too low. fat doesn't keep me full. HOWEVER, i still need to hit my mimimum daily for overall health so i keep a bit of an eye on that.
I think that's what Lillymoo meant
I am asking this out of curiosity. Do you know of any studies on how much fat your body actually needs?
There is so much false information out there these days. I am just curious what the science actually says but I haven't found any.
I am so tired of hearing that we don't need carbs. It's just not true. Carbs are very important for proper thyroid functioning and neurotransmitter production. I can tell when I don't eat enough carbs because I feel like garbage. Fat? I can go as low as 10% and can't tell any difference.
So I am just curious.
no clue. hopefully someone else can give some feedback.
i overthink many aspects of my life but that is one i decided to just go with MFP. i aim to get at least the minimum MFP gives me (more so the pre-exercise increase number). on average more than per day. Same with protein I try to get over 80 most days. Is that the right number? don't know. not something i have yet to decide to research. Again i do this because as a VOLUME eater i tend to eat super low fat unless i take a look at it now and then.
i don't limit carbs so those just fall wherever they fall. it's never too low though 2 -
Lillymoo01 wrote: »myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.
Not true for me. I have to minimize my fat as it is not satiating for me. I pack on the pounds with fat. Carbs are very satiating for me.
but you still need a minimum of protein and fats for overall healthy (sorta like you don't need vegetables for weight loss but it's good for your health). from there which you go higher on is about feeling full. I tend to eat in volume so my fat tends to be too low. fat doesn't keep me full. HOWEVER, i still need to hit my mimimum daily for overall health so i keep a bit of an eye on that.
I think that's what Lillymoo meant
I am asking this out of curiosity. Do you know of any studies on how much fat your body actually needs?
There is so much false information out there these days. I am just curious what the science actually says but I haven't found any.
I am so tired of hearing that we don't need carbs. It's just not true. Carbs are very important for proper thyroid functioning and neurotransmitter production. I can tell when I don't eat enough carbs because I feel like garbage. Fat? I can go as low as 10% and can't tell any difference.
So I am just curious.
I've heard 0.35g per lb bodyweight/goalweight but I will try to find a source on that. I am sure there is a range just like anything else, it is just a recommendation cushion.2 -
Lillymoo01 wrote: »myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.
Not true for me. I have to minimize my fat as it is not satiating for me. I pack on the pounds with fat. Carbs are very satiating for me.
Reread my comment. Not quite sure what part of macros are for satiety you didn't understand.fitnessdiva_ wrote: »Lillymoo01 wrote: »myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.
Not true for me. I have to minimize my fat as it is not satiating for me. I pack on the pounds with fat. Carbs are very satiating for me.
You don’t get full, fine. But calories in calories out is IS true. Period.
Agree. I was disagreeing with Lilymoon001 saying that you should make sure you get enough fat. That is not always the case and could be bad advice for someone. I would struggle with being hungry all the time and give up. Macros do make a difference for satiety and that is individual.
Psst you should also be eating the minimum amount of recommended fat. Your body needs some fat for survival.5 -
I know fat is important for absorbing fat soluble vitamins and affects hormonal balance somehow, and I've seen the minimum rec of 0.3g per lb of lean mass, but no idea where that comes from.
Cleveland Clinic says the DRI for fat is 20% - 35% of total calories but not how that's arrived at.
OP, you do need a minimum of fat and protein for good health, and some people do also find they need a minimum of carbs for their energy level, but macros do not directly affect weight loss. You can start out ignoring them, and maybe after a couple of months of logging, look back at your logged days and see if you are routinely short or way over on any macro and if that seems to be tied to days you are under or over calories. Or once you get your calories figured out and comfortable, then tackle figuring out macros.
I just focus on hitting my protein and fiber goals, and let fat and carbs fall where they may. I lost weight as expected and have been maintaining for a couple of years.3 -
OP,
As usual any discussion of macros comes with a discussion about health and nutrition which then makes it circle back to what may be confusing you. It is not necessary for you to understand any of this right this minute and your macros may be fine just the way they are and you may never need to worry about them.8 -
myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Whether or not you need to ever look at a macro is not something you need to worry about initially. You are correct that all you need to do is stay within your calories or close to them.
The place to start is always logging and doing it accurately to make sure you are in your calorie goal. There is a lot of incorrect entries in the MFP food database and many that do not match the food you might be eating at the time. Matching the nutrition labels to the entries you pick when you log is important. Having a food scale will help you make sure that you are logging the quantities correctly.
Working on logging might seem confusing at first too but don't let it worry you. Just keep doing it and before long it will be really easy. The same is true if you ever need to worry about macros. Just keep at it and most of the confusion will clear up.
^^All of this^^3 -
Thank you for all the responses. I do try eat whole foods as much as possible. But I don’t track my micros2
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myluvzs6629 wrote: »Thank you for all the responses. I do try eat whole foods as much as possible. But I don’t track my micros
I would start with letting MFP calculate everything and try to get close to the protein goal they set for you since protein is important for helping to retain lean muscle. Let the rest of it fall where it may and don't sweat it if you don't reach your protein goal each day.
Sounds like you are on the right track. You can get into macros and micros later if you feel like it.
7 -
Lillymoo01 wrote: »Lillymoo01 wrote: »myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.
Not true for me. I have to minimize my fat as it is not satiating for me. I pack on the pounds with fat. Carbs are very satiating for me.
Reread my comment. Not quite sure what part of macros are for satiety you didn't understand.fitnessdiva_ wrote: »Lillymoo01 wrote: »myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.
Not true for me. I have to minimize my fat as it is not satiating for me. I pack on the pounds with fat. Carbs are very satiating for me.
You don’t get full, fine. But calories in calories out is IS true. Period.
Agree. I was disagreeing with Lilymoon001 saying that you should make sure you get enough fat. That is not always the case and could be bad advice for someone. I would struggle with being hungry all the time and give up. Macros do make a difference for satiety and that is individual.
Psst you should also be eating the minimum amount of recommended fat. Your body needs some fat for survival.
What you said is "As long as you get enough protein and fat macros are for satiety.." which I interpreted to mean that you need a minimum of both of these for satiety. I wasn't speaking to health. I was speaking to fat not being satiating for everyone.
The thing is that there is also a minimum amount of carbs needed for hormone and neurotransmitter production too. Eating too low carb can really mess with women, in particular. I hear all the time that carbs are strictly for energy but that is not true.
I know that there are many cultures who eat as little as 8% dietary fat with excellent health. That's why I was asking for the science to establish the minimum fat needed. I know that 20% minimum is recommended. Why? Why was that baseline established? There is a wealth of studies on how much protein we need but very little on the other two macros. I am not saying that we don't need any fat. We absolutely do. I am asking for some evidence based recommendations for both fat and carbs.8 -
When I looked up similar information I ended up with the Food and Agriculture Organization (FAO) 2008 Expert Committee report on Fats and Fatty Acids in human nutrition.
In it they suggest a 20% minimum fat consumption level for females of reproductive age.
"are consistent with the existing WHO/FAO recommendations (i.e. TRS 916): Minimum total fat intakes for adults•15%E to ensure adequate consumption of total energy, essential fatty acids, and fat soluble vitamins for most individuals.
20%E for women of reproductive age and adults with BMI < 18.5, especially in developing countries in which dietary fat may be important to achieve adequate energy intake in malnourished populations.
Maximum total fat intakes for adults a•30-35%E for most individuals
To optimize health, special attention should be given to both the overall dietary pattern, in terms of types of food consumed, and total energy intakes, in relation also to anthropometric (age group, BMI) and lifestyles characteristics."
From https://www.who.int/nutrition/topics/FFA_interim_recommendations/en/
Obviously people who practice keto tend not to subscribe to the maximum recommendation
The full report: http://www.fao.org/3/a-i1953e.pdf
3 -
Lillymoo01 wrote: »myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.
Not true for me. I have to minimize my fat as it is not satiating for me. I pack on the pounds with fat. Carbs are very satiating for me.
but you still need a minimum of protein and fats for overall healthy (sorta like you don't need vegetables for weight loss but it's good for your health). from there which you go higher on is about feeling full. I tend to eat in volume so my fat tends to be too low. fat doesn't keep me full. HOWEVER, i still need to hit my mimimum daily for overall health so i keep a bit of an eye on that.
I think that's what Lillymoo meant
I am asking this out of curiosity. Do you know of any studies on how much fat your body actually needs?
There is so much false information out there these days. I am just curious what the science actually says but I haven't found any.
I am so tired of hearing that we don't need carbs. It's just not true. Carbs are very important for proper thyroid functioning and neurotransmitter production. I can tell when I don't eat enough carbs because I feel like garbage. Fat? I can go as low as 10% and can't tell any difference.
So I am just curious.
A body needs 11g of Alpha Linoleic Acid (ALA), which takes about 20-25g of total fat.
Also, its a myth that you need carbs, even for proper thyroid function. Our bodies have no minimum dietary carb requirement. And if needed, it can and does create glucose via gluconeogenesis.4 -
Lillymoo01 wrote: »Lillymoo01 wrote: »myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.
Not true for me. I have to minimize my fat as it is not satiating for me. I pack on the pounds with fat. Carbs are very satiating for me.
Reread my comment. Not quite sure what part of macros are for satiety you didn't understand.fitnessdiva_ wrote: »Lillymoo01 wrote: »myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.
Not true for me. I have to minimize my fat as it is not satiating for me. I pack on the pounds with fat. Carbs are very satiating for me.
You don’t get full, fine. But calories in calories out is IS true. Period.
Agree. I was disagreeing with Lilymoon001 saying that you should make sure you get enough fat. That is not always the case and could be bad advice for someone. I would struggle with being hungry all the time and give up. Macros do make a difference for satiety and that is individual.
Psst you should also be eating the minimum amount of recommended fat. Your body needs some fat for survival.
What you said is "As long as you get enough protein and fat macros are for satiety.." which I interpreted to mean that you need a minimum of both of these for satiety. I wasn't speaking to health. I was speaking to fat not being satiating for everyone.
The thing is that there is also a minimum amount of carbs needed for hormone and neurotransmitter production too. Eating too low carb can really mess with women, in particular. I hear all the time that carbs are strictly for energy but that is not true.
I know that there are many cultures who eat as little as 8% dietary fat with excellent health. That's why I was asking for the science to establish the minimum fat needed. I know that 20% minimum is recommended. Why? Why was that baseline established? There is a wealth of studies on how much protein we need but very little on the other two macros. I am not saying that we don't need any fat. We absolutely do. I am asking for some evidence based recommendations for both fat and carbs.
I realised I put the comma in the wrong place which would have caused confusion. It should have been, as long as you get enough fat and protein, macros are for satiety. Simply that calories are for weight loss but what percentage for macros are is really about what you find most filling.
I agree that it would be nice to find the evidence for how much is the minimum amount for fat. It is essential for existence but just how much of it do we actually need?6 -
Lillymoo01 wrote: »myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.
Not true for me. I have to minimize my fat as it is not satiating for me. I pack on the pounds with fat. Carbs are very satiating for me.
but you still need a minimum of protein and fats for overall healthy (sorta like you don't need vegetables for weight loss but it's good for your health). from there which you go higher on is about feeling full. I tend to eat in volume so my fat tends to be too low. fat doesn't keep me full. HOWEVER, i still need to hit my mimimum daily for overall health so i keep a bit of an eye on that.
I think that's what Lillymoo meant
I am asking this out of curiosity. Do you know of any studies on how much fat your body actually needs?
There is so much false information out there these days. I am just curious what the science actually says but I haven't found any.
I am so tired of hearing that we don't need carbs. It's just not true. Carbs are very important for proper thyroid functioning and neurotransmitter production. I can tell when I don't eat enough carbs because I feel like garbage. Fat? I can go as low as 10% and can't tell any difference.
So I am just curious.
A body needs 11g of Alpha Linolenic Acid (ALA), which takes about 20-25g of total fat.
Also, its a myth that you need carbs, even for proper thyroid function. Our bodies have no minimum dietary carb requirement. And if needed, it can and does create glucose via gluconeogenesis.
Do you have sources for this?0 -
When I looked up similar information I ended up with the Food and Agriculture Organization (FAO) 2008 Expert Committee report on Fats and Fatty Acids in human nutrition.
In it they suggest a 20% minimum fat consumption level for females of reproductive age.
"are consistent with the existing WHO/FAO recommendations (i.e. TRS 916): Minimum total fat intakes for adults•15%E to ensure adequate consumption of total energy, essential fatty acids, and fat soluble vitamins for most individuals.
20%E for women of reproductive age and adults with BMI < 18.5, especially in developing countries in which dietary fat may be important to achieve adequate energy intake in malnourished populations.
Maximum total fat intakes for adults a•30-35%E for most individuals
To optimize health, special attention should be given to both the overall dietary pattern, in terms of types of food consumed, and total energy intakes, in relation also to anthropometric (age group, BMI) and lifestyles characteristics."
From https://www.who.int/nutrition/topics/FFA_interim_recommendations/en/
Obviously people who practice keto tend not to subscribe to the maximum recommendation
The full report: http://www.fao.org/3/a-i1953e.pdf
This report was really interesting. Their bottom line was that there is insufficient evidence for the role of dietary fat levels and overall health. Their recommendations are based upon obesity prevention. They actually recommend a minimum of 15% dietary fat for the absorption of fat soluble vitamins.1 -
Lillymoo01 wrote: »myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.
Not true for me. I have to minimize my fat as it is not satiating for me. I pack on the pounds with fat. Carbs are very satiating for me.
but you still need a minimum of protein and fats for overall healthy (sorta like you don't need vegetables for weight loss but it's good for your health). from there which you go higher on is about feeling full. I tend to eat in volume so my fat tends to be too low. fat doesn't keep me full. HOWEVER, i still need to hit my mimimum daily for overall health so i keep a bit of an eye on that.
I think that's what Lillymoo meant
I am asking this out of curiosity. Do you know of any studies on how much fat your body actually needs?
There is so much false information out there these days. I am just curious what the science actually says but I haven't found any.
I am so tired of hearing that we don't need carbs. It's just not true. Carbs are very important for proper thyroid functioning and neurotransmitter production. I can tell when I don't eat enough carbs because I feel like garbage. Fat? I can go as low as 10% and can't tell any difference.
So I am just curious.
A body needs 11g of Alpha Linolenic Acid (ALA), which takes about 20-25g of total fat.
Also, its a myth that you need carbs, even for proper thyroid function. Our bodies have no minimum dietary carb requirement. And if needed, it can and does create glucose via gluconeogenesis.
?? The AI (adequate intake)for ALA (alpha linolenic acid, an omega-3 EFA) for men is 1.6 g/day and for women is 1.1 g per day -- not sure where your 11 g is coming from. In addition, the amount of total fat you would need to achieve that would depend on the source -- different fat sources will have different amounts of ALA in them.
In addition, the AI for linoleic acid (the only omega-6 EFA) is 17 g/day for men and 12 g/day for women. Again, how much total fat you need to consumer to get that depends on what your fat sources are.
https://www.nap.edu/read/10490/chapter/103 -
lynn_glenmont wrote: »Lillymoo01 wrote: »myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.
Not true for me. I have to minimize my fat as it is not satiating for me. I pack on the pounds with fat. Carbs are very satiating for me.
but you still need a minimum of protein and fats for overall healthy (sorta like you don't need vegetables for weight loss but it's good for your health). from there which you go higher on is about feeling full. I tend to eat in volume so my fat tends to be too low. fat doesn't keep me full. HOWEVER, i still need to hit my mimimum daily for overall health so i keep a bit of an eye on that.
I think that's what Lillymoo meant
I am asking this out of curiosity. Do you know of any studies on how much fat your body actually needs?
There is so much false information out there these days. I am just curious what the science actually says but I haven't found any.
I am so tired of hearing that we don't need carbs. It's just not true. Carbs are very important for proper thyroid functioning and neurotransmitter production. I can tell when I don't eat enough carbs because I feel like garbage. Fat? I can go as low as 10% and can't tell any difference.
So I am just curious.
A body needs 11g of Alpha Linolenic Acid (ALA), which takes about 20-25g of total fat.
Also, its a myth that you need carbs, even for proper thyroid function. Our bodies have no minimum dietary carb requirement. And if needed, it can and does create glucose via gluconeogenesis.
?? The AI (adequate intake)for ALA (alpha linolenic acid, an omega-3 EFA) for men is 1.6 g/day and for women is 1.1 g per day -- not sure where your 11 g is coming from. In addition, the amount of total fat you would need to achieve that would depend on the source -- different fat sources will have different amounts of ALA in them.
In addition, the AI for linoleic acid (the only omega-6 EFA) is 17 g/day for men and 12 g/day for women. Again, how much total fat you need to consumer to get that depends on what your fat sources are.
https://www.nap.edu/read/10490/chapter/10
Ill have to go back and find my source if i get time. I know it came from a few studies in the Interesting Studies on low carbs. And for some reason, your link isn't working for me.
https://community.myfitnesspal.com/en/discussion/10324021/interesting-studies-probably-low-carb-related-in-one-way-or-another/p10 -
lynn_glenmont wrote: »Lillymoo01 wrote: »myluvzs6629 wrote: »Is it true that as long as you stay within your calories a day you’ll lose weight without worrying about macro? I find them confusing.
Yep. As long as you get enough protein and fat macros, are for satiety and calories are for weight loss. Macros affect weight loss simply because the ratios that keep you most full are the ratios that mean you are more likely to eat at a deficit.
Not true for me. I have to minimize my fat as it is not satiating for me. I pack on the pounds with fat. Carbs are very satiating for me.
but you still need a minimum of protein and fats for overall healthy (sorta like you don't need vegetables for weight loss but it's good for your health). from there which you go higher on is about feeling full. I tend to eat in volume so my fat tends to be too low. fat doesn't keep me full. HOWEVER, i still need to hit my mimimum daily for overall health so i keep a bit of an eye on that.
I think that's what Lillymoo meant
I am asking this out of curiosity. Do you know of any studies on how much fat your body actually needs?
There is so much false information out there these days. I am just curious what the science actually says but I haven't found any.
I am so tired of hearing that we don't need carbs. It's just not true. Carbs are very important for proper thyroid functioning and neurotransmitter production. I can tell when I don't eat enough carbs because I feel like garbage. Fat? I can go as low as 10% and can't tell any difference.
So I am just curious.
A body needs 11g of Alpha Linolenic Acid (ALA), which takes about 20-25g of total fat.
Also, its a myth that you need carbs, even for proper thyroid function. Our bodies have no minimum dietary carb requirement. And if needed, it can and does create glucose via gluconeogenesis.
?? The AI (adequate intake)for ALA (alpha linolenic acid, an omega-3 EFA) for men is 1.6 g/day and for women is 1.1 g per day -- not sure where your 11 g is coming from. In addition, the amount of total fat you would need to achieve that would depend on the source -- different fat sources will have different amounts of ALA in them.
In addition, the AI for linoleic acid (the only omega-6 EFA) is 17 g/day for men and 12 g/day for women. Again, how much total fat you need to consumer to get that depends on what your fat sources are.
https://www.nap.edu/read/10490/chapter/10
Ill have to go back and find my source if i get time. I know it came from a few studies in the Interesting Studies on low carbs. And for some reason, your link isn't working for me.
https://community.myfitnesspal.com/en/discussion/10324021/interesting-studies-probably-low-carb-related-in-one-way-or-another/p1
Sorry. It works just fine for me. How about this one? You'll have to click through "read online" and find chapter 8 (which strangely says chapter 10 in the URL).
https://www.nap.edu/catalog/10490/dietary-reference-intakes-for-energy-carbohydrate-fiber-fat-fatty-acids-cholesterol-protein-and-amino-acids1
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