Energy vs macronutrients and dietary planning

michael300891

Hi All, following my last post on the typical issues with starting a dietary program ( http://www.myfitnesspal.co.uk/topics/show/1212113-how-i-lost-6-and-a-half-pounds-in-a-night?hl=how+i+lost+6+ ) I thought I would follow-up by briefly tackling dietary planning, and the general controversy between focusing on energy vs focusing on macronutrient goals.

As well as providing insight into how to plan a diet I hope to answer the question of whether you should focus on overall energy deficit or macronutrient goals.

DISCLAIMER: I'm going to talk strictly about those trying to lose bodyfat here, those aiming to bulk likely have different focus (macronutrient goals are more important). I am also not accounting for anyone with specific medical conditions or nutritional requirements.

When it comes to planning a fat-loss diet, I see that there are five levels or stages of importance:

From the bottom-up:

Level one – Energy deficit: Without energy deficit, you can’t lose bodyfat. It is as simple as that.

Level two – Macronutrient intake: Altering macronutrient intake can influence how effective your weight loss programme is, to an extent, for example by preventing losses in lean body mass.

Level three – Timing of nutrients: Some effects of carbohydrate restriction / protein before bed etc

Level four – Supplements: Whilst most dietary supplements on the market do nothing, some well-tested products, e.g. whey protein, may be useful.

Level five– Vitamins, micronutrients, and dietary source: In this level, you can focus on getting vitamins and minerals in, worry about processed foods, go for organic vs intensively farmed etc.


This is shown in my pyramid I just put together on paint below (No, im not a graphic designer, so please don’t mock my drawings :P )




To the elite athlete, wanting the most cutting edge program, every level is important. However, supporting elite athletes is typically a coach, possibly a nutritionist, maybe a chef, family members, a fan base, personal attributes of incredible motivation and psychological perseverance which have defined that person and the same attributes resulting from the position they are in and desire to succeed.




The average dieter, trying to lose a few pounds does not need, and will not benefit from such an in-depth approach. More often than not, I find ‘dieters’ particularly in the early stages get caught up worrying about these upper levels, because this is what elite athletes are portrayed as focusing on, and is the interesting ‘cutting-edge’ stuff. Everyone is looking for a ‘cheat’ way to lose bodyfat easily, but unfortunately this doesn’t exist. Green tea, fat burners, intermittent fasting, high fat diets, low fat diets, keto diets, ultra-high protein, meal replacement diets, none of it works without the energy deficit. Furthermore, the relevance of nutrient timing, supplements and micronutrients, pales in comparison to getting that energy deficit. For most people, these additional ‘levels’ which could be beneficial, simply serve as a distraction. Most dieters just need to get the energy deficit in place and that alone will achieve their goals.

So in answer to the question proposed in the title, from my experience, energy deficit is key.


It doesn't really matter whether you are drinking butter icing, or smashing heavily processed trans-fat loaded foods, living off a kit-kat diet, etc as long as you are in a negative energy balance, you will lose body fat.




Particularly if you are obese, losing bodyfat will improve your health, regardless of how you do it – although of course there are ‘good’ and ‘bad’ approaches.

AND

You cannot lose body-fat without an energy deficit.

If you are exercising, feel free to eat those calories back, but you must still have an energy deficit at the end of the day/week to lose bodyfat.

Once the importance of energy deficit is clear in your mind, only then should you begin to worry about macronutrient goals.

For most people, macronutrient intake is simply a tool you can manipulate to ensure you reach a negative energy deficit and can sustain that diet for a prolonged period of time.

When planning macronutrient goals, I would start with protein. If your on a negative energy deficit, I would recommend between 1.6 and 1.8g/kg/day of protein. This will help limit losses in lean body mass.

Next, you can look at fats, probably 75-90g/day is adequate for most people. You can be more specific with fat goals if you wish, but it's not really necessary, just dont skimp on them, I’m sure your probably now aware that fat isn't the enemy it was once portrayed to be.






Once you have these in place, you can fill the rest with carbohydrate, or more protein or fat, it doesn’t really matter, whatever suits you! Many people find protein more satiating and so go with this. I personally agree, but it is all personal preference.

So in summary, you want to plan a diet to have a negative energy deficit. If you want to get more involved, make sure your getting adequate protein and fat, then fill remainder with whatever you find easiest to maintain that negative energy balance.

If you find yourself able to sustain that diet for several weeks and are really eager, then you can begin incorporating elements from the higher levels, but it won’t make a difference if you don’t get the basics right!

TAKE HOME MESSAGE: IT’S ALL ABOUT THE BASICS! Of course other elements are important to health etc, but not being overweight, is the most important thing, and far more important than, for example, hitting RDAs for all vitamins and minerals.





Just for a little background on me, I'm a doctoral researcher in exercise metabolism and adaptation, but still fight obesity in my personal life everyday. I try to pass on all the information I learn from my research through these forums and other sources. Feel free to add me or ask any questions anytime you wish

Cheers, Mike

tracieangeletti

Thank you for this!