Which one do you pay the most attention to? Do you count calories, fat, carbs or sugars?
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A nutritionist once told me to pay attention to the protein and the carbs/fats would take care of themselves - and I've found that to be pretty accurate.
I don't really consider myself a calorie counter....but I do try to keep the number of calories a day around 1600-1900 range. It seems like according to Fitbit that I burn about 2100-2300 calories a day, and there's a chart that shows calories in vs calories out - so as long as I keep the calories in line below the out line - enough that I can tell there's a difference LOL - then I lose weight.
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I pay attention to carbs. When I do that, I find the rest takes care of itself (but I understand I'm the odd man out here).2
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lifeforsubstance wrote: »Okay, so I know in order to maintain a brand new healthy lifestyle it's kinda important to take note of all these things (carbs, calories, sugar, fat ect..) but does anyone solely focus on just one more than the other? Lately I've been focusing a lot on my carbs, because the majority of the fat and sugar I consume come from meats like chicken or fruits like apples, banana's and such..so I don't think they are as the fat and sugar you find in candy bars, and and other sweets/fatty foods that are processed....anyone else do this?
Personally I watch them all to a degree. Calories at the top but what a lot of people fail to consider is the quality of the calories that are consumed. I have looked at a lot of open diaries here and while yes, one can count the calories be under their goal and lose weight, when you look at what it is that they are consuming there is no way they will be able to sustain that long term. Things like soda, sugary snacks etc.
I by no stretch am a "clean" eater but I do try to make wise choices. The less processed the better.2 -
I count calories only for weight loss. I eat lots of carbs, mostly whole grains and veggies, lots of lean proteins and dairy. I moderate sugar, but have no intention of cutting it out completely. Works for me.2
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I focus on total calories and activities. (Keep moving!) I then focus on sticking primarily to a plant based (99% vegetarian) diet: veggies, grains, whole fruits, etc. By adopting this diet, I dont have to watch fats or sugars. And my last cholesterol test showed me at 117 total cholesterol.2
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mrramsey1969 wrote: »lifeforsubstance wrote: »Okay, so I know in order to maintain a brand new healthy lifestyle it's kinda important to take note of all these things (carbs, calories, sugar, fat ect..) but does anyone solely focus on just one more than the other? Lately I've been focusing a lot on my carbs, because the majority of the fat and sugar I consume come from meats like chicken or fruits like apples, banana's and such..so I don't think they are as the fat and sugar you find in candy bars, and and other sweets/fatty foods that are processed....anyone else do this?
Personally I watch them all to a degree. Calories at the top but what a lot of people fail to consider is the quality of the calories that are consumed. I have looked at a lot of open diaries here and while yes, one can count the calories be under their goal and lose weight, when you look at what it is that they are consuming there is no way they will be able to sustain that long term. Things like soda, sugary snacks etc.
I by no stretch am a "clean" eater but I do try to make wise choices. The less processed the better.
Read this thread for a real eye-opener. OP was pretty meticulous about documenting his progress and it seems more than sustainable for him: http://community.myfitnesspal.com/en/discussion/10348650/cico-still-skeptical-come-inside-for-a-meticulous-log-that-proves-it/p1
If we're talking sustainable, I find it much more sustainable to eat the things I like, with some of them in moderation and within the proper context in the diet, rather than trying to white-knuckle through an overly restrictive diet with ridiculous/nonsensical artificial limitations. I don't find that sustainable at all.4 -
If i was forced to choose one, it would be calories, purely because of weight loss/maintenance. But for me, Calories, protein and fibre are all number 1, followed by fat and then carbs.1
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Calories are king.... I try to meet or exceed fiber and protein and have some fats (try to get goal), for satiety and health. Carbs I dont really watch other than trying to choose complex or enriched varieties (typically have fiber and protein!!). I also try to keep sodium under 2300 or I can tell the next day (tight rings!)1
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Maintenance days
1. Calories
3. Fat
4. Protein, it's close to fat, but I notice a lack of fat more
5. I'll look at sodium and fiber to explain water weight
Fast days
1. Calories
2. Sodium. I started drinking beef broth on those days because I ended up with night cramps from too much water and not enough salt.1 -
Calories only.1
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For weight loss most important to me is calories and getting good enough protein, fiber and calcium.1
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I track my calories and focus on the macro content, protein, fats then carbs.
I do this whether to lose body fat or gain lean mass1 -
I count all of it. I noticed while trying to lose that if I eat all of my calories from carbs it doesn't budge. The sugar I eat comes mostly from veggies because even broccoli has a few grams of sugar. But even a white bagel can turn to sugar. Just aim for foods with lots of fiber because the fiber slows down the process and makes you feel fuller. I agree with snickerscharlie with the post right above mine
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Stay within calorie goal
Get all your protein
Try to get all your fiber
Try not to go over your sugar unless it's fruit that's putting you over your sugar limit that's fine
I'd focus on those, in that order.
I'd also try to get in some exercise, both strength training and cardio.1 -
I focused only on the calories while losing....as I got closer to goal I started paying more attention to protein and that's the only macro I still keep an eye on.2
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Sugar is sugar is sugar is sugar. Your body does not differentiate. They only reason to restrict or promote any macro is personal preference. For instance I prioritize protein and love dietary fat (apparently) so I fill up most of my CALORIE goal with those. Carbs naturally fall in at a lower percentage but I am not doing LCHF. I am simply eating at a macro split that my body likes and tends to keep me satiated. Don't micromanage. Experiment with different meals and see how long the calories last you in satiety. Eventually you will learn your body's preferences.3
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KeepRunningFatboy wrote: »I focus on total calories and activities. (Keep moving!) I then focus on sticking primarily to a plant based (99% vegetarian) diet: veggies, grains, whole fruits, etc. By adopting this diet, I dont have to watch fats or sugars. And my last cholesterol test showed me at 117 total cholesterol.
Totally off topic here but are you concerned about your cholesterol number? My total cholesterol is 143 and doing some reading I found that there may be some negative health issues that can develop associated with having a lower number. My doctor still labeled me in the normal range but I'm a little uneasy about being on the lower end. Wondering if your doctor has said anything about your number?0 -
Water intake is also important but is sometimes over looked. I find that when my water intake is higher, around 3litres, my body fat percentage is lowered.
A well hydrated body can function how it is supposed to.1 -
Calories.1
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Here's my list of priorities:
1 - Calories: My maintenance calories are high. I need to make sure I'm eating enough so I don't keep losing.
2 - Macros: I try to eat as balanced as I can at each meal. Proteins and fats keeps me satiated.
3 - Sodium: Too much bloats me up and I need to watch my blood pressure.
4 - Fiber: Very important to me to keep things moving and my belly flat.2 -
For weight loss I focus on calories, but for medical reasons, I also pay close attention to carbs (max), sugar(max), and protein(minimum).1
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All of them for health reasons1
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The first thing I do is know where my calories need to be based on my total burn or TDEE. Then I set my macro nutrients based on where I want to be, today I'm about 40 protein, 40 carbs, 20 fat. I make sure I get my protein and limit my fat and fill in the rest with carbs. I don't count sugar, salt, etc. at all.1
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Calories
Protein1 -
Calories and then sugar. My giving up sugar has helped me lose a significant amount of weight so I make sure I stay the hell away from it.1
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Calories then protein but I think I need to start looking at fibre (don't ask why).1
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Calories first, Micro second, sugar third, sodium fourth.0
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Calories and protein*. I used to watch fat too (as I am prone to eating *very* high carb if I don't pay attention) but seem to have gotten that to the point where I no longer have to.
*I would not consume a whole bunch of extra calories just to meet an arbitrary protein target, but if my protein is low, I'll factor that in when choosing a snack.0
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