Caloric Defecit vs. Health

marniesworld

Hi guys

Maybe you can help me with this. Not sure if my question will make sense, but here it goes...

If you were in a situation wherein putting a healthy ingredient in something would push you over your daily calories, would you opt to leave that ingredient out, and forego its benefits, or would you say that the healthfulness outweighs the extra calories?

For example, I like to put a tbls of coconut oil in my smoothies or protein shakes, both for the extra flavor and the health benefits. If, on a given day, taking out the coconut oil will keep me under my calories, and leaving it in will push me slightly over, should I leave it out? Or is it good enough for you that it's worth keeping it in and going over? This is just one example, but I've been wondering what is best to do in a case like that. (For argument's sake, assume I have already eaten everything else for the day, or that I can't cut the calories anywhere else for any given reason).

Thoughts?

MoreBean13

I would make room for it in the rest of my diet if I wanted it. A tbsp of coconut oil is only 130 calories, you should be able to fit it in your calorie budget. If you can't, your budget is probably too low.

But, if we're only talking about 1 day, 130 cals over your budget isn't going to break the bank, I would have it, and then plan better from now on. If you know you want this shake every day, log it first at the beginning of the day and then you can work the rest of your calories around it

kitty0889

Just my two cents, but I would leave the ingredient out if all you're shooting for is a daily calorie deficit. That said, as long as you'll be under your 3500 calorie deficit for the week and can accommodate it by reducing calories elsewhere, chuck it in! Coconut oil is lovely, I use it all the time. Never thought to put it in a smoothie but that's a good idea.

HappyStack

Put it in if you want to. It can't be more than 150 calories for a rough tablespoon. Your deficit shouldn't be ruined by 150 calories, you'd still have a rough 2450 calorie deficit for the week, over .5 of a pound.

ironanimal

IMO, your mindset should be your biggest concern in your health at the moment.

Going over your calories by such a measly amount won't stall or undo any of your progress - if you enjoy having something, have it if it means you're a few cals over - sanity is just as important in this as anything else.

cmcollins001

How much over are we talking? Like MoreBean13 said, if it's just 130 calories every now and again you're fine. IF it puts you over 30, then I wouldn't even bother with it.

Best thing you can do is plan ahead, log your food the night before...some people do it for the week...and then you know what you have to play with. You can make adjustments when and where needed, but for the most part, you can keep yourself on track.

OR...you can do a quick workout and burn enough to make it happen.

Chief_Rocka

You can't look at the last thing you entered in your diary and single that item out as the thing that "put your over," and then rationalize it as "ok because it was healthy."

That said, I agree with everyone about nitpicking.

cwolfman13

Even if you're over, you're still at a deficit. A Tbsp of coconut oil isn't going to put you in surplus...your calorie goal has a massive deficit from maintenance built in...going over my a few measly calories isn't a big deal.

That said, I agree with Chief_Rocka...you can't simply look at the last ingredient you entered in your diary and single that item out as the item that put you over. My advice would be to plan better in the future.

mtfr810

I'm trying to do better and log my food for the day in the AM. This should hold me more accountable to the calories. If I want something that might not fit as planned then I need to exercise those calories off. I'm not perfect with it... it's a work in progress for sure.

conniemaxwell5

I would make room for it in the rest of my diet if I wanted it. A tbsp of coconut oil is only 130 calories, you should be able to fit it in your calorie budget. If you can't, your budget is probably too low.

But, if we're only talking about 1 day, 130 cals over your budget isn't going to break the bank, I would have it, and then plan better from now on. If you know you want this shake every day, log it first at the beginning of the day and then you can work the rest of your calories around it

I agree with this.

chrisdavey

weight loss is also healthy (from overweight to "normal" range)

taso42

If you eat over your TDEE you will gain weight, no matter how "healthy" the food you're eating is.

moonshine_betty

IMO, your mindset should be your biggest concern in your health at the moment.

Going over your calories by such a measly amount won't stall or undo any of your progress - if you enjoy having something, have it if it means you're a few cals over - sanity is just as important in this as anything else.

Totally agree. Exceeding your daily calorie allowance now and then is not the end of the world, especially when it's by such a small amount. For one thing, you're eating at a deficit so even if you go over you are still under maintenance and will lose. It might help you mentally if you focus on your weekly deficit and not your daily one.

55in13

Going against the grain here. Rationalization is a slippery slope. Poor planning got you to that point; plan better next time. I am not saying I wouldn't go over every once in a while, just that I would not rationalize it as being okay. I definitely would not make a habit of it.

JenMc14

If you eat over your TDEE you will gain weight, no matter how "healthy" the food you're eating is.

This. If you're consuming more than you're burning, you'll gain, it doesn't matter what the health benefits of the food are. I also agree with the person who said you can't rationalize going over by deciding it was the "healthy" item that did it, so it's ok.

If you're still creating a deficit, you'll lose, just a bit slower, so add it in if you want it.

jonnythan

You don't get any bonus points for eating a food someone else says is "healthy."

MissYvette46

Another way to look at it is to add a bit more exercise in to balance the caloric deficit. 130 calories is less than an hour's worth of leisurely walking (2.5 mph). More vigorous walking, running, stair climbing, or other cardiovascular exercise would balance out those few calories even faster.

If the health benefits are worth it to you. Make the adjustments you need to make either in your other food intake or by adding in extra exercise.

It is your body and your health. You get to decide what is your priority.

Hexahedra

If you want it that much just go ahead and take it, but plan better the next day and make room for it so you don't go over again. Something has got to give.

To put it in perspective, lack of coconut oil is not going to lead into malnutrition as long as you have a balanced diet. It's ok to go over once in a while, but you should not make a habit of justifying going over your limit just because your last meal is 'healthy'.

themightylewry

IMO, your mindset should be your biggest concern in your health at the moment.

Going over your calories by such a measly amount won't stall or undo any of your progress - if you enjoy having something, have it if it means you're a few cals over - sanity is just as important in this as anything else.

I agree with this, you need to keep your sanity, a couple of calories once in a while wont hurt the overall result and you're more likely to stay on track if you allow yourself to have what you want once in a while (within reason)

marniesworld

Thanks, guys.

I'm an obsessive planner, and none of this has actually happened, but it's just something I think about in general. The coconut oil in the smoothie was just an example to explain better what I meant. I also used coconut oil as the example because I read somewhere that it promotes fat loss, so even though it is high in calories, it could potentially even itself out in the end?

I suppose I shouldn't have asked the question specifically as it applied to going over my calories, as it made it seem like I was "blaming" this one ingredient, when really I was speaking generally. So let's take that out of the equation. If I were to drink that smoothie every day (even staying within my calories), that would be 840 extra calories every week. So even if it wasn't putting me over, per se, it's still extra than what I would have if I left it out. The health benefits are there for leaving it in, but leaving it out would leave with me a bigger deficit.

Similarly (using coconut oil again as an example) often times I use it to cook with. One tbls of coconut oil is more calories than butter, but also potentially better for you. So which is the better choice?

In summary, I guess my overall question was, is it better to always try to stick with as low calories as possible, even if it means cutting something that's "good for you" or do the potential health benefits of an extra or different ingredient outweigh that. I think I got my answer, and that is, that it depends on what my more important goal is - losing weight more quickly, or overall health.

Since I don't have too terribly much to lose (I'm 5'1, around 137 lbs.), my bigger concern in the immediate is overall health, so I think I'll leave it in. ;-)

Thanks!

ItsCasey

Sweet Jesus, I hope my sanity never boils down to having or not having a tablespoon of coconut oil ...

But yeah, if you're going to do this on a regular basis, plan for it. I'm going to stop short of telling you, "It's okay to do it every once in a while," because most people stop listening at "It's okay."

nomeejerome

I was not aware that coconut oil promotes fat loss.... I always thought it had to do with a calorie deficit and exercise?

marniesworld

LOL, the coconut oil was just an example!!!

jonnythan

In summary, I guess my overall question was, is it better to always try to stick with as low calories as possible, even if it means cutting something that's "good for you" or do the potential health benefits of an extra or different ingredient outweigh that. I think I got my answer, and that is, that it depends on what my more important goal is - losing weight more quickly, or overall health.

Since I don't have too terribly much to lose (I'm 5'1, around 137 lbs.), my bigger concern in the immediate is overall health, so I think I'll leave it in. ;-)

Thanks!

You should stick with the proper number of calories.

marniesworld

I was not aware that coconut oil promotes fat loss.... I always thought it had to do with a calorie deficit and exercise?

Well that seems a bit unnecessarily snarky! Of COURSE fat loss has to do with a calorie deficit and exercise. That doesn't mean that something else might not promote fat loss as well. I was just mentioning something I'd read in passing, to help explain why I used coconut oil as a hypothetical example. Many of you seemed to immediately jump to the idea that I'm a terrible planner who got myself into a situation at the end of the night where I was going to cry if I couldn't use a tablespoon of coconut oil. That's not what the case. :-)

Hopefully my second post explained my point, and what I was asking, a little better.

smn76237

I mean, I think it depends on what your overall calorie goal and deficits are. If you're trying to eat 1200 calories every day and you're restricting healthy fats in order to meet that goal...eat the healthy thing, because your deficit is large enough to allow for it.

If your goal deficit is already a small percentage off your TDEE, you don't have as much room for added things, and you might need to subtract elsewhere.

55in13

That doesn't mean that something else might not promote fat loss as well.

Yes it does mean that. I am not trying to be snarky, but the context of your statement is "outside of exercise and restricting calories" and no magic fat burning food has ever been proven to work.

pamelak5

False dilemma. Another perfectly valid option is to forego something that is less nutritious.

Whiskybelly

I saw this as asking "Do what makes you happy and healthy, or sad and sick."

It's a lifestyle change, not something that you should suffer through. I'd find a way of having it, even if that means going over my allowance by a little bit.

marniesworld

That doesn't mean that something else might not promote fat loss as well.

Yes it does mean that. I am not trying to be snarky, but the context of your statement is "outside of exercise and restricting calories" and no magic fat burning food has ever been proven to work.

My statement said I used coconut oil as an example because I read somewhere that it promoted fat loss (meaning it might combat the extra calories a bit more than something like peanut butter, which is also "good for you" but is NOT known to promote fat loss). Just a comment made in passing, trying to make my example clearer, not as an end all-be all statement on exactly what coconut oil does. Not sure how that implied that it was outside of exercising and restricting calories. I think it's clear from my first post that I AM restricting calories. I do work out, although in fairness you had no way of knowing that. I tried to explain myself better the second time around, but I guess that didn't work either.

So, for my cooking with butter/coconut oil example - Coconut oil is higher in calories but "better" for you. Which would you choose, personally? That is essentially exactly what I was asking. Probably should've given that example to begin with.

55in13

That doesn't mean that something else might not promote fat loss as well.

Yes it does mean that. I am not trying to be snarky, but the context of your statement is "outside of exercise and restricting calories" and no magic fat burning food has ever been proven to work.

My statement said I used coconut oil as an example because I read somewhere that it promoted fat loss (meaning it might combat the extra calories a bit more than something like peanut butter, which is also "good for you" but is NOT known to promote fat loss). Just a comment made in passing, trying to make my example clearer, not as an end all-be all statement on exactly what coconut oil does. Not sure how that implied that it was outside of exercising and restricting calories. I think it's clear from my first post that I AM restricting calories. I do work out, although in fairness you had no way of knowing that. I tried to explain myself better the second time around, but I guess that didn't work either.

So, for my cooking with butter/coconut oil example - Coconut oil is higher in calories but "better" for you. Which would you choose, personally? That is essentially exactly what I was asking. Probably should've given that example to begin with.

The reason it implied outside of calories restriction and exercise is because you mentioned those in the previous sentence, so I inferred that "something else" meant something else. Anyway, I did not meant to pick on you about semantic differences. My point is that IMO there is not a food that is healthy enough to justify going over your calorie goal to eat it.

ETA - If butter would fit in the calorie goal and coconut oil would not, I would choose butter.