Calories deficit vs quality of food
craigyallan
Posts: 37 Member
So here's a question.. Will you still loose weight eating roughly what you want as long as you maintain a 500 calorie deficit per day for example as this app says maintaining a 500 calorie deficit per day will result in weight loss. Or is it intact all down to the quality of food you eat.
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It's down to CICO (calories in vs calories out). Science! Doesn't matter what it is you eat or the quality, that principle will always apply.0
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All that matters is CICO. You can eat pizza, McDonalds, and cookies every day and lose weight if you're at a deficit. Now, that isn't saying nutrition isn't important. Stick to your deficit, eat whole foods that satisfy you, but don't deny yourself a treat.0
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craigyallan wrote: »So here's a question.. Will you still loose weight eating roughly what you want as long as you maintain a 500 calorie deficit per day for example as this app says maintaining a 500 calorie deficit per day will result in weight loss. Or is it intact all down to the quality of food you eat.
a calorie is a unit of energy...your body is a highly sophisticated machine and like any machine, requires energy to function...calories are the unit of energy our super awesome machines utilize to operate. when you consume a balance of energy, you maintain...when you consume more energy than your machine requires, that excess energy is stored for later use in the back-up generator (your fat stores)...when you consume less energy than your machine requires to operate, that backup generator kicks on and you burn fat to make up the difference.
food quality is important for nutrition and good nutrition is important for your overall health and wellbeing and I strongly advocate for a solid nutritional profile...but having some pizza or whatever now and then doesn't undo all of your awesome nutrition...you don't get extra credit for more broccoli.0 -
Google 'Twinkie diet'... Yes, you can lose weight; you might even see short term health improvements if you are obese. But 20 years on I wouldn't want the skin, hair, bones, brain or pancreas of someone who has only eaten that way. I follow the 80/20 metric... 80% wholesome food my great grandmother from the Isle of Man would readily recognize; 20% don't ask don't tell.
And without a deficit you won't sustain true weight loss, period.0 -
Weight loss comes down to calories. Cico.
Eat less then you burn, and you'll lose weight.
Of coarse , nobody would suggest eating all your calories in cookies or cakes though. But as far as weight loss goes, yes it just comes down to calories . remember, - cico !
I lost all my weight while still enjoying treats like ice cream daily. I just used portion control. Instead of eating an entire gallon, I instead ate just a serving ( or 2 if I had enough extra calories )
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It doesn't matter what you eat. If you eat less than your body requires to function, you're going to lose weight.
Eating healthy foods is good for making you healthy. They're generally low-cal, so you can eat a lot more food and still lose weight. You might feel better when you eat healthy stuff. But as far as weight loss goes, you can eat absolutely anything and still lose weight.0 -
craigyallan wrote: »So here's a question.. Will you still loose weight eating roughly what you want as long as you maintain a 500 calorie deficit per day for example as this app says maintaining a 500 calorie deficit per day will result in weight loss. Or is it intact all down to the quality of food you eat.
You will still loss weight and depending on your macro split. Possibly more weight if you are light on protein (which isn't advised).
The difference the food choice delivers is better health benefits for better choices.
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You will lose weight in a calorie deficit no matter what you eat.
You will gain weight in a surplus no matter what you eat, also. You can be in a surplus eating only "clean" foods and gain weight.0 -
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catscats222 wrote: »i ate two slices of pepperoni pizza.
the rest of the day i had to starve
Geez how big were those pizza slices?
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At first it was always about CICO. Then I started watching macros with CICO. If I dont eat enough protein Im really hungry. I was eating too much sodium, fat and carbs.
So I incorperated more protien and there it was.. getting fuller quicker.. more energy no more cravings. I was at the store yesterday.. and went to the bagged candy isle out of habit.. looked at m@ms and snickers and passed right on by. I no longer crave cupcakes, donuts and candy bars or heavy ice cream..I no longer drink sodas or any calories unless its skim milk.. Im feeling really good about what I have learned and how my body reacts to what I eat.
One good step.. leads to another!0 -
It's still CICO. That doesn't mean some foods aren't more satiating than others, but that wasn't the question.sunandmoons wrote: »At first it was always about CICO. Then I started watching macros with CICO. If I dont eat enough protein Im really hungry. I was eating too much sodium, fat and carbs.
So I incorperated more protien and there it was.. getting fuller quicker.. more energy no more cravings. I was at the store yesterday.. and went to the bagged candy isle out of habit.. looked at m@ms and snickers and passed right on by. I no longer crave cupcakes, donuts and candy bars or heavy ice cream..I no longer drink sodas or any calories unless its skim milk.. Im feeling really good about what I have learned and how my body reacts to what I eat.
One good step.. leads to another!
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It's hard, at first, skipping the junk food! Then it gets easier. Finally, it's not an issue. You don't even want it, so passing it isn't difficult. You're buying stuff you like and want, so it's as easy to skip the junk as it once was to skip the produce. That's how it went for me, anyway.
Step by step! That's a nice way to look at it.
I think she was talking about her focus. Many people start out with just cutting calories, then find they get interested in eating healthier.DeguelloTex wrote: »
It's still CICO. That doesn't mean some foods aren't more satiating than others, but that wasn't the question.sunandmoons wrote: »At first it was always about CICO. Then I started watching macros with CICO. If I dont eat enough protein Im really hungry. I was eating too much sodium, fat and carbs.
So I incorperated more protien and there it was.. getting fuller quicker.. more energy no more cravings. I was at the store yesterday.. and went to the bagged candy isle out of habit.. looked at m@ms and snickers and passed right on by. I no longer crave cupcakes, donuts and candy bars or heavy ice cream..I no longer drink sodas or any calories unless its skim milk.. Im feeling really good about what I have learned and how my body reacts to what I eat.
One good step.. leads to another!
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That's peachy. Losing weight -- the subject of the OP's question, after all -- is still all about CICO.It's hard, at first, skipping the junk food! Then it gets easier. Finally, it's not an issue. You don't even want it, so passing it isn't difficult. You're buying stuff you like and want, so it's as easy to skip the junk as it once was to skip the produce. That's how it went for me, anyway.
Step by step! That's a nice way to look at it.
I think she was talking about her focus. Many people start out with just cutting calories, then find they get interested in eating healthier.DeguelloTex wrote: »
It's still CICO. That doesn't mean some foods aren't more satiating than others, but that wasn't the question.sunandmoons wrote: »At first it was always about CICO. Then I started watching macros with CICO. If I dont eat enough protein Im really hungry. I was eating too much sodium, fat and carbs.
So I incorperated more protien and there it was.. getting fuller quicker.. more energy no more cravings. I was at the store yesterday.. and went to the bagged candy isle out of habit.. looked at m@ms and snickers and passed right on by. I no longer crave cupcakes, donuts and candy bars or heavy ice cream..I no longer drink sodas or any calories unless its skim milk.. Im feeling really good about what I have learned and how my body reacts to what I eat.
One good step.. leads to another!
If someone wants to eat in a way she considees healthier in order to the CI under CO, that's great for her but extraneous to the question.
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Yes it's great to find out how much salad can be put away (with a modest amount of dressing) and still stay on goal with calories.0
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ariana_eatsandlifts wrote: »catscats222 wrote: »i ate two slices of pepperoni pizza.
the rest of the day i had to starve
Geez how big were those pizza slices?
I think each Costco pizza slice is something like 700 calories. But to be fair, they are really large slices so it would probably be equivelant to two slices of pizza somewhere else.0 -
sunandmoons wrote: »At first it was always about CICO. Then I started watching macros with CICO. If I dont eat enough protein Im really hungry. I was eating too much sodium, fat and carbs.
So I incorperated more protien and there it was.. getting fuller quicker.. more energy no more cravings. I was at the store yesterday.. and went to the bagged candy isle out of habit.. looked at m@ms and snickers and passed right on by. I no longer crave cupcakes, donuts and candy bars or heavy ice cream..I no longer drink sodas or any calories unless its skim milk.. Im feeling really good about what I have learned and how my body reacts to what I eat.
One good step.. leads to another!
It's still CICO. What's satiating is a different matter.
I've gone through different stages during my weight loss where I've had to manage my macros to satiate me. I've always tried to get a decent amount of protein to retain lean muscle mass, but I've gone back and forth with how I balance the smallest recommended amount of protein vs. what makes me feel full.
Right now? I'm all about carbs. Nothing leaves me feeling fuller than a bowl of protein oats or a nice big bowl of popcorn. Almost a pound of microwave steamed broccoli? Bring it on.
This is recent. Before this phase started, I ate higher amounts of protein supplemented with fats to feel full. That stopped doing the job.
All this rambling is my way of saying that this will vary from person to person and might change depending on activity levels (I started running, I think that's why I need the carbs now).
The main take-away? I'm still losing weight eating more carbs and less protein/fat just like I did eating less carbs more protein/fat because I'm sticking to my calorie goals.0 -
DeguelloTex wrote: »
That's peachy. Losing weight -- the subject of the OP's question, after all -- is still all about CICO.It's hard, at first, skipping the junk food! Then it gets easier. Finally, it's not an issue. You don't even want it, so passing it isn't difficult. You're buying stuff you like and want, so it's as easy to skip the junk as it once was to skip the produce. That's how it went for me, anyway.
Step by step! That's a nice way to look at it.
I think she was talking about her focus. Many people start out with just cutting calories, then find they get interested in eating healthier.DeguelloTex wrote: »
It's still CICO. That doesn't mean some foods aren't more satiating than others, but that wasn't the question.sunandmoons wrote: »At first it was always about CICO. Then I started watching macros with CICO. If I dont eat enough protein Im really hungry. I was eating too much sodium, fat and carbs.
So I incorperated more protien and there it was.. getting fuller quicker.. more energy no more cravings. I was at the store yesterday.. and went to the bagged candy isle out of habit.. looked at m@ms and snickers and passed right on by. I no longer crave cupcakes, donuts and candy bars or heavy ice cream..I no longer drink sodas or any calories unless its skim milk.. Im feeling really good about what I have learned and how my body reacts to what I eat.
One good step.. leads to another!
If someone wants to eat in a way she considees healthier in order to the CI under CO, that's great for her but extraneous to the question.
There is no need to be rude. This is why people dont speak in THIS forum. Too many think they can dominate just because you created your own goal. Good for you. It still doesnt mean you can attack a positive post.
Yes its is about CI/CO. The rest will follow. Good on you two.0 -
tennisdude2004 wrote: »craigyallan wrote: »So here's a question.. Will you still loose weight eating roughly what you want as long as you maintain a 500 calorie deficit per day for example as this app says maintaining a 500 calorie deficit per day will result in weight loss. Or is it intact all down to the quality of food you eat.
You will still loss weight and depending on your macro split. Possibly more weight if you are light on protein (which isn't advised).
The difference the food choice delivers is better health benefits for better choices.
First part ....LOL Wut?
Second part ...yes
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What did I say that was rude or an attack?WorkOutMaster_ wrote: »DeguelloTex wrote: »
That's peachy. Losing weight -- the subject of the OP's question, after all -- is still all about CICO.It's hard, at first, skipping the junk food! Then it gets easier. Finally, it's not an issue. You don't even want it, so passing it isn't difficult. You're buying stuff you like and want, so it's as easy to skip the junk as it once was to skip the produce. That's how it went for me, anyway.
Step by step! That's a nice way to look at it.
I think she was talking about her focus. Many people start out with just cutting calories, then find they get interested in eating healthier.DeguelloTex wrote: »
It's still CICO. That doesn't mean some foods aren't more satiating than others, but that wasn't the question.sunandmoons wrote: »At first it was always about CICO. Then I started watching macros with CICO. If I dont eat enough protein Im really hungry. I was eating too much sodium, fat and carbs.
So I incorperated more protien and there it was.. getting fuller quicker.. more energy no more cravings. I was at the store yesterday.. and went to the bagged candy isle out of habit.. looked at m@ms and snickers and passed right on by. I no longer crave cupcakes, donuts and candy bars or heavy ice cream..I no longer drink sodas or any calories unless its skim milk.. Im feeling really good about what I have learned and how my body reacts to what I eat.
One good step.. leads to another!
If someone wants to eat in a way she considees healthier in order to the CI under CO, that's great for her but extraneous to the question.
There is no need to be rude. This is why people dont speak in THIS forum. Too many think they can dominate just because you created your own goal. Good for you. It still doesnt mean you can attack a positive post.
Yes its is about CI/CO. The rest will follow. Good on you two.
You can use the report functionality to report my post to the moderators if you believe it's broken one of the community guidelines.
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I'm glad they shared it. It was interesting and a nice way of looking at things. The steps thing - I really liked that.DeguelloTex wrote: »
That's peachy. Losing weight -- the subject of the OP's question, after all -- is still all about CICO.It's hard, at first, skipping the junk food! Then it gets easier. Finally, it's not an issue. You don't even want it, so passing it isn't difficult. You're buying stuff you like and want, so it's as easy to skip the junk as it once was to skip the produce. That's how it went for me, anyway.
Step by step! That's a nice way to look at it.
I think she was talking about her focus. Many people start out with just cutting calories, then find they get interested in eating healthier.DeguelloTex wrote: »
It's still CICO. That doesn't mean some foods aren't more satiating than others, but that wasn't the question.sunandmoons wrote: »At first it was always about CICO. Then I started watching macros with CICO. If I dont eat enough protein Im really hungry. I was eating too much sodium, fat and carbs.
So I incorperated more protien and there it was.. getting fuller quicker.. more energy no more cravings. I was at the store yesterday.. and went to the bagged candy isle out of habit.. looked at m@ms and snickers and passed right on by. I no longer crave cupcakes, donuts and candy bars or heavy ice cream..I no longer drink sodas or any calories unless its skim milk.. Im feeling really good about what I have learned and how my body reacts to what I eat.
One good step.. leads to another!
If someone wants to eat in a way she considees healthier in order to the CI under CO, that's great for her but extraneous to the question.
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I think most agree going for quality food is a good objective where one wants to lose, gain or maintain weight.0
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Absolutely, though they may differ on what constitutes "quality," most people here probably end up striving for their version of it.GaleHawkins wrote: »I think most agree going for quality food is a good objective where one wants to lose, gain or maintain weight.
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tennisdude2004 wrote: »craigyallan wrote: »So here's a question.. Will you still loose weight eating roughly what you want as long as you maintain a 500 calorie deficit per day for example as this app says maintaining a 500 calorie deficit per day will result in weight loss. Or is it intact all down to the quality of food you eat.
You will still loss weight and depending on your macro split. Possibly more weight if you are light on protein (which isn't advised).
The difference the food choice delivers is better health benefits for better choices.
First part ....LOL Wut?
Second part ...yes
LOL (in capitals) rather passive aggressive!
Eating a deficit with a high proportion of carbs and fat and little protein will likely result in more lean mass loss, compared to a deficit containing adequate protein
As a one inch cube volume of lean mass weighs more than the same volume of fat the dieter will loss more weight for the same calorie deficit.
Just making a point that not all weight loss is the same.
Personally I think food choice is more important!0 -
tennisdude2004 wrote: »tennisdude2004 wrote: »craigyallan wrote: »So here's a question.. Will you still loose weight eating roughly what you want as long as you maintain a 500 calorie deficit per day for example as this app says maintaining a 500 calorie deficit per day will result in weight loss. Or is it intact all down to the quality of food you eat.
You will still loss weight and depending on your macro split. Possibly more weight if you are light on protein (which isn't advised).
The difference the food choice delivers is better health benefits for better choices.
First part ....LOL Wut?
Second part ...yes
Eating a deficit with a high proportion of carbs and fat and little protein will likely result in more lean mass loss, compared to a deficit containing adequate protein
As a one inch cube volume of lean mass weighs more than the same volume of fat the dieter will loss more weight for the same calorie deficit.
Just making a point that not all weight loss is the same.
Personally I think food choice is more important!
Why? What is the mechanism? Can you point me to your source information for that statement please
How is macro consumption related to the objective density of fat and muscle?
I'm confused0 -
tennisdude2004 wrote: »tennisdude2004 wrote: »craigyallan wrote: »So here's a question.. Will you still loose weight eating roughly what you want as long as you maintain a 500 calorie deficit per day for example as this app says maintaining a 500 calorie deficit per day will result in weight loss. Or is it intact all down to the quality of food you eat.
You will still loss weight and depending on your macro split. Possibly more weight if you are light on protein (which isn't advised).
The difference the food choice delivers is better health benefits for better choices.
First part ....LOL Wut?
Second part ...yes
LOL (in capitals) rather passive aggressive!
Eating a deficit with a high proportion of carbs and fat and little protein will likely result in more lean mass loss, compared to a deficit containing adequate protein
As a one inch cube volume of lean mass weighs more than the same volume of fat the dieter will loss more weight for the same calorie deficit.
Just making a point that not all weight loss is the same.
Personally I think food choice is more important!
I'm sorry I posted before you decided to edit in another part of your comment
My understanding is that LOL is generally capitalised as it is an acronym ..no passive aggression in the capitalisation at all0 -
DeguelloTex wrote: »
That's peachy. Losing weight -- the subject of the OP's question, after all -- is still all about CICO.It's hard, at first, skipping the junk food! Then it gets easier. Finally, it's not an issue. You don't even want it, so passing it isn't difficult. You're buying stuff you like and want, so it's as easy to skip the junk as it once was to skip the produce. That's how it went for me, anyway.
Step by step! That's a nice way to look at it.
I think she was talking about her focus. Many people start out with just cutting calories, then find they get interested in eating healthier.DeguelloTex wrote: »
It's still CICO. That doesn't mean some foods aren't more satiating than others, but that wasn't the question.sunandmoons wrote: »At first it was always about CICO. Then I started watching macros with CICO. If I dont eat enough protein Im really hungry. I was eating too much sodium, fat and carbs.
So I incorperated more protien and there it was.. getting fuller quicker.. more energy no more cravings. I was at the store yesterday.. and went to the bagged candy isle out of habit.. looked at m@ms and snickers and passed right on by. I no longer crave cupcakes, donuts and candy bars or heavy ice cream..I no longer drink sodas or any calories unless its skim milk.. Im feeling really good about what I have learned and how my body reacts to what I eat.
One good step.. leads to another!
If someone wants to eat in a way she considees healthier in order to the CI under CO, that's great for her but extraneous to the question.
The title of this thread is - Calories deficit vs quality of food
@sunandthemoons is discussing her change in the quality of food she is choosing. Her post is very relevant.
Well done on breaking those habits @sunandthemoon.0 -
tennisdude2004 wrote: »tennisdude2004 wrote: »craigyallan wrote: »So here's a question.. Will you still loose weight eating roughly what you want as long as you maintain a 500 calorie deficit per day for example as this app says maintaining a 500 calorie deficit per day will result in weight loss. Or is it intact all down to the quality of food you eat.
You will still loss weight and depending on your macro split. Possibly more weight if you are light on protein (which isn't advised).
The difference the food choice delivers is better health benefits for better choices.
First part ....LOL Wut?
Second part ...yes
LOL (in capitals) rather passive aggressive!
Eating a deficit with a high proportion of carbs and fat and little protein will likely result in more lean mass loss, compared to a deficit containing adequate protein
As a one inch cube volume of lean mass weighs more than the same volume of fat the dieter will loss more weight for the same calorie deficit.
Just making a point that not all weight loss is the same.
Personally I think food choice is more important!
You can make the most wonderful food choice in the world, but if your goal is to actually lose weight, unless you're creating a caloric deficit, your efforts will be for naught.
Why the false dichotomy you're creating here, food choice isn't more important for weight loss, it's more important for nutrition, fat loss, and body composition.
That's the position you're taking, but that wasn't the question posed.
An answer along these lines was given by more than a few posters without adopting a contrarian approach to the calories/food quality issue.
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This discussion has been closed.
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