Calorie deficit and macros

Tiolib

I go back and forth between focusing on a calorie deficit and macros. Goal is to lose 20 lbs so I feel like if I focus on the deficit I can just not worry about carbs so much. Still get my protein numbers but just worry less about keeping carbs low. Everyone always seems to think low carb is the way to weight loss though so-Thoughts?

Lietchi

Calories are what determine weight-loss, not the amount of carbs you consume. Your macros are important for health and satiation, but you need to be in a calorie deficit to lose weight.

PAV8888

When you first start eating low carb for a number of days you force your carbohydrate reserves (glycogen) to deplete, causing a non fat scale loss that is regained whenever you replenish your non fat glycogen stores. This action is fast.

If you're in a caloric deficit your body has to get energy from somewhere. And if people have excess fat reserves the preference of the body is to tap them in preference to other reserves such as lean mass. Preference doesn't mean exclusivity. But it does mean overwhelming preference especially if the excess truly exists (i.e. this may be less true for an already lean person)

The depletion depends mainly on the caloric deficit (and probably amount of adipose tissue), though at the margins it may be possible to optimize through exercise, protein consumption, and other "hacks" or more correctly: choices. However let's not confuse the possibility of optimization with the basic mechanism and requirement: having a caloric deficit.

It does tend to be the case that certain types of food, usually discovered by each one of us by trial and error, can be better bargains in terms of satiation and/or satisfaction for the calories. And they may change over time.

Many people find whole foods, veggies, fruits, proteins, grains to be satiating and satisfying. Others find that low carb eating suppressed their appetite and allows them to restrict calories without feeling too much privation. Eating 1000Cal worth of candy in the context of a caloric deficit may be something that proves harder to do as compared to eating 1000 Cal of steak and eggs. But 1000 Cal of steak and boiled or baked potato and boiledor roasted carrots could also work for someone.

I just ate 700 Cal of roasted veggies (320Cal out of a 340g bag of green giant roasted veggies) and eggs (155g of eggs plus 257g of egg whites), with a 76 Cal slice of cheese (18.8g) and a 77 Cal slice of bread (39g) and 21g of sriracha and 24g (~125 Cal worth) of Terry's dark chocolate orange. With coffee this pretty much took care of the day till dinner time for ~1000 Cal.... leaving me a pretty good margin for dinner given my 2500+ maintenance budget 🤷‍♂️

Figure out YOUR long term preferences and options and be willing to play with them and adjust. But the prize is sustainable deficits. Not necessarily large. Not inconsistent based on great effort all the time. But being able to apply a reasonable deficit with consistency till you get there. And then go on to manage your weight using the tricks and things you learned about yourself as opposed to excessively relying on will power to fight through!

Take care

tomcustombuilder

Tiolib wrote: »

I go back and forth between focusing on a calorie deficit and macros. Goal is to lose 20 lbs so I feel like if I focus on the deficit I can just not worry about carbs so much. Still get my protein numbers but just worry less about keeping carbs low. Everyone always seems to think low carb is the way to weight loss though so-Thoughts?

you could eat only carbs and still lose weight if you’re in a consistent weekly calorie deficit.

Macros can be a personal preference for each person depending on what their goals are and how those macros make them feel during the day. Fat loss will always be about being in a consistent calorie deficit over time

dmkoenig

It's true that calories are ultimately the determinant for weight loss, but I find focusing on macro percentages keeps my diet under control and calorie consumption aligned. I am targeting a 35-35-30 P-C-F ratio, but primarily focused on my protein number. If my Proteins are >35% I know the calories will fall into line. I'm a recovering cheese-aholic so when I'm not eating carefully my fats are typically around 50% and there is no way my P will get to 35%. That's a bad sign. Similarly, if I am pounding down chips and Carbs are off the chart it will likely be a bad day in the calorie department. I believe the easiest way to achieve weight loss is to eat healthy on a consistent basis. If you go down the path of eating junk or whatever you feel like as long as you hit your calorie target, it may produce short term benefits but there will be a good chance of falling off the wagon. Building good eating habits is the key to long term success.

age_is_just_a_number

I agree with your original post — prioritize protein, fiber and total calories.
Progress will be made.