what to eat

tarheelboy
tarheelboy Posts: 74 Member
edited November 12 in Food and Nutrition
During a calorie deficit to lose weight, lifting weights will help maintain muscle and the weight lost should be mostly fat. So is there a macro combination that works best for fat loss during the cutting phase? Should I be focusing on low fat foods or just keep my calories at a deficit and maintain muscle for fat loss?

Also, I am getting burned out on scrambled egg whites and whole wheat toast for breakfast. Any other good healthy breakfasts?

Replies

  • neanderthin
    neanderthin Posts: 10,265 Member
    Add yolks and butter to that, and your golden.
  • tarheelboy
    tarheelboy Posts: 74 Member
    Please tell me you're joking. If I could have been having whole eggs and BUTTER this whole time I am going to ide.
  • eqp1
    eqp1 Posts: 10 Member
    maybe try making omelettes to mix it up, adding spinach peppers and tomatoes for example :) or else avocado on toast.
  • neanderthin
    neanderthin Posts: 10,265 Member
    Yes I'm serious. Low fat really has nothing to do with preserving muscle in a deficit. That has to do with getting adequate protein and lifting, pulling heavy stuff.
  • tarheelboy
    tarheelboy Posts: 74 Member
    So when trying to lose body fat it's ok to eat fat? Sounds counterproductive. I know fat is essential but I figured to lose it I need to reduce it.
  • tarheelboy
    tarheelboy Posts: 74 Member
    The omelets sound pretty good. I do like peppers.
  • neanderthin
    neanderthin Posts: 10,265 Member
    No, it has nothing to do with reducing body fat whatsoever. A calorie deficit liberates our fat stores, period, but lifting and adequate protein ensures that a smaller percentage of the total weight lost is from your lean mass, being your muscle.
  • tarheelboy
    tarheelboy Posts: 74 Member
    Cool. Glad I started this thread. That info is good to know. Thanks a lot.
  • kelseymallen
    kelseymallen Posts: 85 Member
    edited February 2015
    tarheelboy wrote: »
    So when trying to lose body fat it's ok to eat fat? Sounds counterproductive. I know fat is essential but I figured to lose it I need to reduce it.

    Fat in food doesn't necessarily make you fat. You should have fats in your diet as long as they're the right fats in the right quantities. Unsaturated (unsaturated, polyunsaturated, and monounsaturated) fats are what you want in your food. Talk to your doctor or nutritionist to find out what percentage of your daily calorie intake should be made up of fat. I think the desired intake is somewhere between 20-30% for most people.
  • neanderthin
    neanderthin Posts: 10,265 Member
    kelseymallen wrote: »
    tarheelboy wrote: »
    So when trying to lose body fat it's ok to eat fat? Sounds counterproductive. I know fat is essential but I figured to lose it I need to reduce it.

    Fat in food doesn't necessarily make you fat. You should have fats in your diet as long as they're the right fats in the right quantities. Unsaturated (unsaturated, polyunsaturated, and monounsaturated) fats are what you want in your food. Talk to your doctor or nutritionist to find out what percentage of your daily calorie intake should be made up of fat. I think the desired intake is somewhere between 20-30% for most people.
    Poor saturated fat gets picked on again, I'm weeping over my omelette cooked in butter.

  • evarga12
    evarga12 Posts: 55 Member
    Depending on my lifting days I am currently cutting 1800-1950 Calories a day. The ratio that has been working for me is 35% C, 30%Fat, 35%P. What are your calories looking like?
  • kommodevaran
    kommodevaran Posts: 17,890 Member
    I'm on 17% protein, 45% carbs, 38% fat, and that works for me. I don't shun saturated fat! I'm in maintenance.
  • tarheelboy
    tarheelboy Posts: 74 Member
    evarga12 wrote: »
    Depending on my lifting days I am currently cutting 1800-1950 Calories a day. The ratio that has been working for me is 35% C, 30%Fat, 35%P. What are your calories looking like?

    MFP set my calories to lose 2 pounds per week at 1350. That seemed too low so I have gone to 1500. The site set my macros at 50% carbs, 30% protein, 20% fat.

  • auddii
    auddii Posts: 15,357 Member
    edited February 2015
    I think it would be a really good idea for you to give this thread a read:
    http://community.myfitnesspal.com/en/discussion/1080242/a-guide-to-get-you-started-on-your-path-to-sexypants

    ETA: And yes, you should go ahead and die because there is no reason to throw out those yolks as long as they fit in your daily calorie goal...
  • evarga12
    evarga12 Posts: 55 Member
    I personally try to hit my protein first, then fat & then the carb. Have you had any luck staying within your fat range? Isnt yours set to like 25-30ish?
  • jgnatca
    jgnatca Posts: 14,464 Member
    A side benefit to those yolks is that they contain all the beneficial vitamins (A, E, D, and K). Fats are lovely in proportion. By weight they are calorie dense so just watch the amount. I'm betting your breakfast will be a lot more lively with a teaspoon of real butter, those lovely egg yolks, and some peppers and onions in those eggs.
  • empireman85
    empireman85 Posts: 114 Member
    Frittata is a nice breakfast. I use the whole egg(s). You can make them any way you want. I like spinach with some shaved hard cheese, southwest with some peppers and onions, a little ham or bacon and cheese. Cool thing is the extra slices do well in the fridge so you can reheat and go when need be. Usually around 200 per slice with eight slices in a 10" skillet. Lot's of recipes around.
  • jennifershoo
    jennifershoo Posts: 3,198 Member
    tarheelboy wrote: »
    So when trying to lose body fat it's ok to eat fat? Sounds counterproductive. I know fat is essential but I figured to lose it I need to reduce it.


    Eating fat doesn't make you fat.
  • jennifershoo
    jennifershoo Posts: 3,198 Member
    And yes, eat the whole egg!!!!
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