Carbs or fat? Totally confused
aashish14914
Posts: 2 Member
I read in an article about how quickly one can loss weight. After reading all i came to conclusion that having less carb food (between 50-100 g or even <50 g) would help in loosing your fat fast. But for having less carb one have to eat more Fat which maintain your daily calories need. I am really confused. It is like sin to have so much fat when you are trying to get rid of your weight, eat fat but in less amount (I weigh 194 lbs, height 183 cm & age 22). For me it is estimated to have 2200 calories, 73 g fat and 275 g carbs to loose my 6 lbs in 4 weeks. But i am trying to have less carbs foods (Max. 150g carbs), so where to put my 500 calories that less carbs creates. Please suggest whether i have to eat recommended carbs or put my required carbs calories any where else. I am really confused.
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Replies
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It's a common misconception that you shouldn't eat fat when you're losing weight. I eat between 20 and 30% of my calories each day from fat and I've been losing 3 lbs a week for almost a month.
Making sure your calories are right is all that matters.
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Correct me if I'm wrong peeps, but losing weight all comes down to a caloric deficit.
Your macro ratio's make no difference in fat loss (unless you have a medical condition). I think people on low carb INITIALLY lose a larger amount of weight due to a water and glycogen "dump", but after that you'll resume losing weight steadily just like anyone else.11 -
If you lower carbs, eat fat and oils: peanuts, sunflower seeds, bacon, dark meat chicken, full fat salad dressing.
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Neither...it's calories
Fat is a macro you should hit a minimum of ...0.35g per lb bodyweight as a minimum ...as far helps body absorb nutrients
While I'm here, so is protein ...a macro to hit a minimum ..0.6-0.8g per lb bodyweight as a minimum...protein is vital for cell repair
Carbs does not have a minimum, but a great energy source, bulking food, generally fibre rich or incredibly palatable
But the answer is calories11 -
alexreyn13 wrote: »Correct me if I'm wrong peeps, but losing weight all comes down to a caloric deficit.
Your macro ratio's make no difference in fat loss (unless you have a medical condition). I think people on low carb INITIALLY lose a larger amount of weight due to a water and glycogen "dump", but after that you'll resume losing weight steadily just like anyone else.
You're right ...I've read trials where after 3 months weight loss has equalised from low carb to low fat approaches
Low carb I found can play with your head and long term commitment because of the water weight fluctuation ..if I faltered, even after a decent time and loss (we are talking 6 months and 20-30lbs here) the immediate weight gain would completely destroy my motivation and I'd cycle back up ...low carb kept me yo-yoing for a decade or two ...but that's my experience0 -
calories must be in a deficit BUT!! The quality DOES MATTER.. macros make a difference and so does food type.. example.. If you eat fast food all day but stay within your macros you will not lose weight like someone who eats clean to hit their macros.. You can even narrow this down to things like using fish instead of steak to get in your protein.. The body will process and use cleaner food better. SO DONT BELIEVE THE HYPE. and another tid bit.. Don't be scared to eat more protein to supplement the decrease in carbs.. Raising fats is ok but the benefits of protein are immeasurable..5
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calories must be in a deficit BUT!! The quality DOES MATTER.. macros make a difference and so does food type.. example.. If you eat fast food all day but stay within your macros you will not lose weight like someone who eats clean to hit their macros.. You can even narrow this down to things like using fish instead of steak to get in your protein.. The body will process and use cleaner food better. SO DONT BELIEVE THE HYPE. and another tid bit.. Don't be scared to eat more protein to supplement the decrease in carbs.. Raising fats is ok but the benefits of protein are immeasurable..
Ummm... If what you said was true I wouldn't have lost 94lbs in the last 52 weeks. I don't "eat clean", I never eat fish, I have ice cream if I want, I have wine and hard liquor if I want. I pay only limited attention to my macros. My 94lb loss finds your "So don't believe the hype" comment amusingly ironic.26 -
If you read it again, I did not say you cant lose weight eating whatever you want.. I said you can lose more weight eating cleaner..1
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and BTW, I was just giving info.. not calling anyone out or trying to argue with anyone.. Thx0
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congrats on the weightloss also.. 94 lbs is pretty amazing!!2
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If you read it again, I did not say you cant lose weight eating whatever you want.. I said you can lose more weight eating cleaner..
So you're saying that I could have lost even more weight eating clean? Oh, and I took a two week break when I visited family across country so it was technically 50 weeks. Considering that that is nearly a 2lb a week loss, I'm willing to bet money that I wouldn't have lost any more eating clean. Eat clean if you want, but don't make unsubstantiated claims that eating 1600 calories a day of "clean" foods will lead to a greater weight loss than 1600 calories a day of "non-clean" foods. I'm not buying it.congrats on the weightloss also.. 94 lbs is pretty amazing!!
Thanks.
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For me, limiting carbs has been helpful in reducing cravings....HOWEVER, calories are king. All you need to lose weight (barring certain specific health conditions) is to burn more calories than you consume. For weight loss, what foods those calories come in doesn't matter.8
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this is a short article that I found fairly easy by searching are all calories equal. there were a ton of other articles to read also.. maybe I'm wrong.. and if so I'm ok with that, but I like to try and give good advice so to be attacked while trying to help caught me off gaurd. It's amazing how quick people are on these forums to try and prove everyone wrong lol. Have a nice night peeps. I won't be participating in this debate anymore lol7
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I'd like to see the source of the bro science assertion too
Your blog article doesn't cut it ...in fact I felt like stopping reading at this little nugget "That said, cutting calories does work in the short term, though it’s necessary to cut more calories than most people realize (3,500, to be exact) in order to lose one pound." that number is a guideline, not an "exact" ... That is journalistic misrepresentation
Then this "After you’ve lost some weight, your metabolism slows down so that you have to eat less and less just to maintain that weight loss. It’s your body’s way of making sure you don’t starve."
You have less mass hence your RMR is lower, it's not a body's way to make sure you don't starve...journalists playing into "starvation mode theory"
It then goes on to talk about thermic effect of food, which while a thing, is marginal effect
Blood sugar being raised on eating carbs..true ..that's why healthy people have functioning hormonal responses to manage it. Blood sugar also raises in consuming protein and again insulin-glucagon deals with it
So I'm calling bro-science on that and on clean eating
Eating clean does not increase weight loss. However for health one needs a wide ranging nutritious diet covering macro and micro nutrient requirements ... Foods are not good or bad, diets (as in ways of eating) can be though10 -
this is a short article that I found fairly easy by searching are all calories equal. there were a ton of other articles to read also.. maybe I'm wrong.. and if so I'm ok with that, but I like to try and give good advice so to be attacked while trying to help caught me off gaurd. It's amazing how quick people are on these forums to try and prove everyone wrong lol. Have a nice night peeps. I won't be participating in this debate anymore lol
Cross posted with you there @Krisfit40
sorry you're feeling attacked..
The forums are for debate, discussion and not just "I know best" ...I hope if you view it like that, or even read others posts in muppet voices, your inference of being attacked is abated
...it would be good for more people to join the debate and be a bit more robust in their responses to critical analysis of proofs...it is not personal3 -
I'm in the calories camp too. I don't pay any attention to macros, since I eat food and not an idealized mixture of fat, protein, and carb! The term "carb" embraces such a wide variety of substances, -- from white sugar to undigestible types of fiber -- that it's not a very helpful concept. I count calories and pay attention to whether or not a given food or a given meal controls my hunger. I eat more of the foods that manage my hunger well and save tasty foods that don't reduce my hunger for occasional treats.3
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calories must be in a deficit BUT!! The quality DOES MATTER.. macros make a difference and so does food type.. example.. If you eat fast food all day but stay within your macros you will not lose weight like someone who eats clean to hit their macros.. You can even narrow this down to things like using fish instead of steak to get in your protein.. The body will process and use cleaner food better. SO DONT BELIEVE THE HYPE. and another tid bit.. Don't be scared to eat more protein to supplement the decrease in carbs.. Raising fats is ok but the benefits of protein are immeasurable..
Everything you said is wrong.4 -
It's a common misconception that you shouldn't eat fat when you're losing weight. I eat between 20 and 30% of my calories each day from fat and I've been losing 3 lbs a week for almost a month.
Making sure your calories are right is all that matters.
20% to 30% calories from fat is not a lot of fat. I would consider 20% to be a "low fat" diet. Given where most people's macros end up, I would consider 30% to be the most reasonable target for most people, and even a bit higher will probably not be a problem.1 -
Macros aren't the most important thing in weight loss, don't eat too many carbs or fat but pay attention to your calories mostly because that's the main thing. Another important thing is to check your nutrients. Try to hit most of your goals for things such and protein, iron and vitamins each day as it is important to stay healthy during weight loss.
It is possible to be losing weight but still eat unhealthily but this is almost as bad for your body as being overweight is. You can reach your goal weight but be unhealthy and ultimately this is a really bad thing for your body because you still can get many diseases even when not overweight, just from having an unhealthy body.1 -
I find paying attention to my macros very helpful. It's not strictly necessary for weight loss tho - that always comes down to CICO. For me, reducing carbs gives me better appetite control. Yes, when you reduce carbs you increase fat; I get between 60-70% of calories from fat. It does feel indulgent, maybe even "sinful" lol! That's part of what makes it easy for me to stick with (hard to feel deprived while indulging in steak, chicken with the skin, butter, cream, bacon, full fat cheese, whole eggs, full fat dressings, etc). It is important to remember that a good bit of your initial loss on a low carb diet will be water (for me it was about 5 lbs). If you have a high carb meal or "treat" you will see your weight jump up a few lbs the next day, but it is only water and will come off within a day or two so it's really not a big deal.
I've been eating LCHF for three years now. Lost 50 lbs eating this way without counting calories or consciously restricting intake and have kept it off effortlessly ever since. I'm down to the lowest weight I've been since my junior year of high school, and smack in the middle of normal bmi for my height. It may or may not work for you, but if you are interested, OP, I'd suggest hopping over to the low carb forum (link below). Read the stickies there and ask any questions you might have. It's a great group of very knowledgable low carbers! Good luck!
http://community.myfitnesspal.com/en/group/394-low-carber-daily-forum-the-lcd-group3 -
In your case, you have to learn about calories. That's almost 100% of what it comes down to when losing weight. Stop focusing on the tiniest percent that is really just confusing for you anyway. Get in a deficit. Lose weight. Don't be afraid to eat fat, or carbs...and eat a decent amount of protein. The end.5
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this is a short article that I found fairly easy by searching are all calories equal. there were a ton of other articles to read also.. maybe I'm wrong.. and if so I'm ok with that, but I like to try and give good advice so to be attacked while trying to help caught me off gaurd. It's amazing how quick people are on these forums to try and prove everyone wrong lol. Have a nice night peeps. I won't be participating in this debate anymore lol
I was not trying to attack you personally and I probably could have done without the "amusingly ironic" comment, but sometimes it's a reflex response from the many people on here who are 100% certain that it's their way or the highway and to disagree with them is wrong. Many of them aren't willing to keep an open mind that maybe they had been previously exposed to misinformation. And that's what it boils down to for me, trying to help prevent the further spread of misinformation that could hinder or cause difficulty in someone's weight loss journey. There are a lot of people that come here looking for advice and I hate to see them given information that science has proven to be wrong. Especially when that information might lead the dieter to getting frustrated and giving up.4 -
calories must be in a deficit BUT!! The quality DOES MATTER.. macros make a difference and so does food type.. example.. If you eat fast food all day but stay within your macros you will not lose weight like someone who eats clean to hit their macros.. You can even narrow this down to things like using fish instead of steak to get in your protein.. The body will process and use cleaner food better. SO DONT BELIEVE THE HYPE. and another tid bit.. Don't be scared to eat more protein to supplement the decrease in carbs.. Raising fats is ok but the benefits of protein are immeasurable..
How did I lose 90lbs including some fast food and so called 'junk food' as well as hitting my protein, fiber and fat goals with nutritious foods @Krisfit40 ?Wynterbourne wrote: »this is a short article that I found fairly easy by searching are all calories equal. there were a ton of other articles to read also.. maybe I'm wrong.. and if so I'm ok with that, but I like to try and give good advice so to be attacked while trying to help caught me off gaurd. It's amazing how quick people are on these forums to try and prove everyone wrong lol. Have a nice night peeps. I won't be participating in this debate anymore lol
I was not trying to attack you personally and I probably could have done without the "amusingly ironic" comment, but sometimes it's a reflex response from the many people on here who are 100% certain that it's their way or the highway and to disagree with them is wrong. Many of them aren't willing to keep an open mind that maybe they had been previously exposed to misinformation. And that's what it boils down to for me, trying to help prevent the further spread of misinformation that could hinder or cause difficulty in someone's weight loss journey. There are a lot of people that come here looking for advice and I hate to see them given information that science has proven to be wrong. Especially when that information might lead the dieter to getting frustrated and giving up.
I like this.0 -
all our bodies are different... we all react different to different styles... what works for one might not work for everybody... medical issues sometimes are a reason for a certain type of diet... you just got to find what works for your body... try different things.....6
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It's astonishing that we're still having an argument around "calories being calories," "burn more than you consume" - there's a mountain of real science pertaining to how the kinds of foods we consume directly affect out hormonal and metabolic pathways - 100 calories of sugar and 100 calories of grass fed beef are not the same 100 calories, and the resulting aftermath of the former is hormonal and metabolic fluctuations that serve to store more fat. No one can out-exercise a bad diet, our overall and general fitness will suffer as a result of fueling ourselves with bad fuel.6
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aashish14914 wrote: »I read in an article about how quickly one can loss weight. After reading all i came to conclusion that having less carb food (between 50-100 g or even <50 g) would help in loosing your fat fast. But for having less carb one have to eat more Fat which maintain your daily calories need. I am really confused. It is like sin to have so much fat when you are trying to get rid of your weight, eat fat but in less amount (I weigh 194 lbs, height 183 cm & age 22). For me it is estimated to have 2200 calories, 73 g fat and 275 g carbs to loose my 6 lbs in 4 weeks. But i am trying to have less carbs foods (Max. 150g carbs), so where to put my 500 calories that less carbs creates. Please suggest whether i have to eat recommended carbs or put my required carbs calories any where else. I am really confused.
ARE YOU A LITTLE MORE CONFUSED THAN EVER NOW???? YOU just find what works for you... i did low carb high fat for 10 years and it worked great... for what i needed it to do.... I was type 2 diabetic and am not now.. well i got it under control... and i lost 130 pounds..... BUT.... it did some funky things to my heart... i had to stop it.... I am vegan now and love it... im older now and still trying to control the diabetes and high blood pressure... its working for me... so at different times in my life... a different plan worked for what i needed it to do... its now time for a healthy heart..... life is getting very precious... good luck to you2 -
ClementinaRusso wrote: »It's astonishing that we're still having an argument around "calories being calories," "burn more than you consume" - there's a mountain of real science pertaining to how the kinds of foods we consume directly affect out hormonal and metabolic pathways - 100 calories of sugar and 100 calories of grass fed beef are not the same 100 calories, and the resulting aftermath of the former is hormonal and metabolic fluctuations that serve to store more fat. No one can out-exercise a bad diet, our overall and general fitness will suffer as a result of fueling ourselves with bad fuel.
And yet we still have to remind people that weight loss and fitness are two separate things. You can be skinny and unfit. The "bad fuel" you're referring to doesn't change your weight loss, it changes your fitness. You're blending together two goals, that while commonly worked on together, are still two separate goals.
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