I'm confused, please help :(
xMiracat
Posts: 67 Member
So I been working out a lot more and recently I decided to start eating better so I been doing research on nutrition and it just left me more confused.
Most people say its just calories in vs calories out, so basically you can eat healthy or anything as long as you eat less calories you'll lose weight. But then I came across some fitness trainers and nutritionist who says you will not lose weight unless you eat clean/healthy 80-90% of the time. Because a calorie isnt just a calorie.
So which one is it?? It cant be both.
Thanks!
Most people say its just calories in vs calories out, so basically you can eat healthy or anything as long as you eat less calories you'll lose weight. But then I came across some fitness trainers and nutritionist who says you will not lose weight unless you eat clean/healthy 80-90% of the time. Because a calorie isnt just a calorie.
So which one is it?? It cant be both.
Thanks!
2
Replies
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In terms of weight loss, a calorie is a calorie, and a calorie deficit is how you lose weight. Nutrition is a separate, but still important, matter.7
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It's a lie. I lost 50 lbs last year eating all kinds of crap, always going over my "recommended" sugar intake (granted much of that was fruit but still)...and I ate quite a bit of processed foods and definitely "unclean" by those standards... it is CICO. The only caveat is if you eat an abundance of foods high in sodium, you may retain water and thus the scale will seem stuck - because you're retaining fluids.
For weightloss, it is definitely calories in calories out - but I will say I have FELT better overall when I eat foods that are more nutritionally dense than your typical "junk" food.4 -
I say whichever one you can stick with. I eat clean some of the time, but it's not perfect. You have to find something that you're willing to do for the long haul.1
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It's still basic math. Eat less than you burn. Eat fast food, eat healthy. It's still math. Sure some foods are more nutrient dense than others or lower sodium if that's your thing. There are no real good or bad foods. Just stay near your calorie goal and you should lose. Personally, I like the healthier eating, but it technically isn't mandatory. Best of luck!!0
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I frequently hear "go ahead and spend 10-20% of your daily calories on treats". Basically what you're trainer said but in a more PC way. Not necessarily for weight loss but for general health.
Would someone really want to focus on weight loss only and not care about health?1 -
Calories for weight loss
Macros and micros for health & satiety
Exercise for fitness
Some trainers and nutritionists say it's more complicated so that you will need (and pay for) their help.
Having said all that, eating at least somewhat healthy can make it easier to hit your calorie goal, and give you more energy so you make better decisions and are more likely to stay active. You just have to find the right balance for you, and keeping an accurate food log can really help with that. Good luck :drinker:6 -
Some trainers and nutritionists say it's more complicated so that you will need (and pay for) their help.
BINGO
Plus eating more nutritionally dense foods will probably help keep your appetite in check. But again, you don't have to go organic or whole foods only...which is what I perceive "clean" to mean?
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It's a lie. I lost 50 lbs last year eating all kinds of crap, always going over my "recommended" sugar intake (granted much of that was fruit but still)...and I ate quite a bit of processed foods and definitely "unclean" by those standards... it is CICO. The only caveat is if you eat an abundance of foods high in sodium, you may retain water and thus the scale will seem stuck - because you're retaining fluids.
For weightloss, it is definitely calories in calories out - but I will say I have FELT better overall when I eat foods that are more nutritionally dense than your typical "junk" food.
ah i see, do u know if it the same for gaining muscle? does it matter what u eat when trying to gain muscle?0 -
I matters how much you eat and how much you exercise for muscle.
If you eat at a deficit you will lose a little muscle.
Muscle builders go through "bulks" and "cuts". They deliberately eat over their TDEE while following a progressive weight lifting program. Then they will switch to a deficit to eliminate the skin of fat to show off their definition to maximum effect.
See, it has very little to do with what they are eating.0 -
I matters how much you eat and how much you exercise for muscle.
If you eat at a deficit you will lose a little muscle.
Muscle builders go through "bulks" and "cuts". They deliberately eat over their TDEE while following a progressive weight lifting program. Then they will switch to a deficit to eliminate the skin of fat to show off their definition to maximum effect.
See, it has very little to do with what they are eating.
ah i see, so to gain muscle should I eat more first and then eat less?0 -
I matters how much you eat and how much you exercise for muscle.
If you eat at a deficit you will lose a little muscle.
Muscle builders go through "bulks" and "cuts". They deliberately eat over their TDEE while following a progressive weight lifting program. Then they will switch to a deficit to eliminate the skin of fat to show off their definition to maximum effect.
See, it has very little to do with what they are eating.
ah i see, so to gain muscle should I eat more first and then eat less?
if you have a lot of weight to lose you should eat in a deficit and lift weights.it will change how your body looks,and preserve lean muscle. Then when you lose enough weight or get down to where you are happy and at a healthy weight,then you can eat in a surplus of calories,lift and build muscle. when you eat in a surplus you will gain muscle and fat. but for both you want to make sure you are eating enough protein to preserve that muscle mass as well.0 -
So I been working out a lot more and recently I decided to start eating better so I been doing research on nutrition and it just left me more confused.
Most people say its just calories in vs calories out, so basically you can eat healthy or anything as long as you eat less calories you'll lose weight. But then I came across some fitness trainers and nutritionist who says you will not lose weight unless you eat clean/healthy 80-90% of the time. Because a calorie isnt just a calorie.
So which one is it?? It cant be both.
Thanks!
Sodium from processed foods causes you to retain fluids and unburned sugars are converted to fat. Balance is the key to everything. I've lost 12 lbs since Jan. 1st. Was 262 now 250. 50 lbs to go. The secret is moderate exercise 3 to 4 times a week with elevated heart rate and healthy eating. Here is a typical day for me on a 1500 calorie meal plan.
Breakfast: 3/4 steel cut oats with 3/4 cup frozen blueberries and a splash of 1% lactose free milk. 2 cups of black coffee with 1/4 cup steamed 1% steamed milk (225 calories)
Morning Snack: 1 banana (80 calories)
Lunch: 1.5 cups homemade chicken, lentil vegetable soup. 1 slice multigrain bread with 1 small mashed avocado and pinch of kosher salt. (400 calories)
Afternoon snack: cup of celery, carrots and red pepper and 10 raw almonds; (150 calories)
Dinner: 6 oz grilled salmon; 2 cups stir fried vegetables; 2 cups salad (500 calories)
Snack: celery, carrots and 1 tbsp organic peanut butter (150 calories)
Exercise (3 to 4 times per week); 30 to 40 minutes on exercise bike; 15 minutes of 7's high intensive training
On the weekends I have a beer and or a glass of wine.
Eat more on exercise days as that alone will burn 400 calories. I always drink a scoop of protein powder with 10 oz of water within 1 hour of exercise
I drink about 6 glasses of water a day with a slice of lemon
Weigh everything on a digital kitchen scale until you learn what you are eating2 -
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I lost weight when somedays all I ate was cheerios and chocolate then others I ate mostly vegetables and roasted chicken . At the end if the day a calorie is a calorie and you should eat what you like. Eating healthy is good for you nutritionally but eating junk food in moderation wont kill you. So even though you could lose weight eating only cheetos and drinking only soda you shouldn't since it would be horrible for your health.1
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I matters how much you eat and how much you exercise for muscle.
If you eat at a deficit you will lose a little muscle.
Muscle builders go through "bulks" and "cuts". They deliberately eat over their TDEE while following a progressive weight lifting program. Then they will switch to a deficit to eliminate the skin of fat to show off their definition to maximum effect.
See, it has very little to do with what they are eating.
But wouldn't they need to focus on eating a lot of protein if they are trying to build muscle? Arnold Scwharzenneger is of course an extreme example, but ... http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-mass-nutrition.html0 -
CharlieBeansmomTracey wrote: »I matters how much you eat and how much you exercise for muscle.
If you eat at a deficit you will lose a little muscle.
Muscle builders go through "bulks" and "cuts". They deliberately eat over their TDEE while following a progressive weight lifting program. Then they will switch to a deficit to eliminate the skin of fat to show off their definition to maximum effect.
See, it has very little to do with what they are eating.
ah i see, so to gain muscle should I eat more first and then eat less?
if you have a lot of weight to lose you should eat in a deficit and lift weights.it will change how your body looks,and preserve lean muscle. Then when you lose enough weight or get down to where you are happy and at a healthy weight,then you can eat in a surplus of calories,lift and build muscle. when you eat in a surplus you will gain muscle and fat. but for both you want to make sure you are eating enough protein to preserve that muscle mass as well.
ah thanks for the tips! i dont have much to lose probably about 20-30lbs and ill be at a healthy weight but Ill try this!
0 -
I matters how much you eat and how much you exercise for muscle.
If you eat at a deficit you will lose a little muscle.
Muscle builders go through "bulks" and "cuts". They deliberately eat over their TDEE while following a progressive weight lifting program. Then they will switch to a deficit to eliminate the skin of fat to show off their definition to maximum effect.
See, it has very little to do with what they are eating.
But wouldn't they need to focus on eating a lot of protein if they are trying to build muscle? Arnold Scwharzenneger is of course an extreme example, but ... http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-mass-nutrition.html
i think i already eat a lot of protein, i eat chicken pretty much every night for dinner and sometimes lunch too so I think I'm ok in the protein area0 -
cerise_noir wrote: »
This.
Op- for weight loss the only thing needed is the correct calorie deficit for your weight loss goals. And many times people see improved health markers/blood work with the weight loss, regardless of what they were eating to make up their calorie intake (several extreme examples like the Twinkie and McDonald's experiments show this).
However, different foods and macros ratios will have different satiety levels, and of course you want to have a balanced diet to get in the nutrients your body needs. I eat fast food, 'processed' foods, sugary foods etc. I also eat whole grains, veggies and fruit, lean meats etc. I focus #1 on hitting my calorie targets and then eating a varied and balanced diet 0 -
We need enough protein to avoid ill effects (brittle nails, thinning hair) but eating extra protein does not get you extra muscle.
Muscle comes from exercising the muscle. The day after it may be a little swollen from the extra effort, repairing itself. If you keep at the exercise progressively increasing the load, the muscle gets stronger and stronger. This happens as long as you are eating enough. Not loads and loads but enough.
https://miloandthecalf.com/about/1 -
Everyone's body is different so that is why the information can be confusing. What works for one person may not work for another.
Sometimes having a caloric deficit can cause your body to hold on to everything and the weight will not budge
Also, many people who initially go on a caloric deficit program actually lose weight because they are losing muscle. Muscle weighs more than fat
It's really about experimenting with what works well for you.
You want to make sure you are eating enough good quality foods: healthy fats, proteins, carbs and then if you are working out you will also be at a caloric deficit
An example: you weigh 150 lbs and you eat 1500 calories per day. You exercise and burn 500 calories each day. A pound of fat=3500 calories. It will take you about 7 days to lose 1 ln which is healthy and sustainable.
A good calculation is to take your weight x 10. That is how many calories your body needs just to function optimally in a day.
A calorie is not a calorie and it matters the sources. Pizza calories do not equal avocado calories.
Hope this helps 1 -
rebeccah2121 wrote: »Everyone's body is different so that is why the information can be confusing. What works for one person may not work for another.
Sometimes having a caloric deficit can cause your body to hold on to everything and the weight will not budge
Also, many people who initially go on a caloric deficit program actually lose weight because they are losing muscle. Muscle weighs more than fat
It's really about experimenting with what works well for you.
You want to make sure you are eating enough good quality foods: healthy fats, proteins, carbs and then if you are working out you will also be at a caloric deficit
An example: you weigh 150 lbs and you eat 1500 calories per day. You exercise and burn 500 calories each day. A pound of fat=3500 calories. It will take you about 7 days to lose 1 ln which is healthy and sustainable.
A good calculation is to take your weight x 10. That is how many calories your body needs just to function optimally in a day.
A calorie is not a calorie and it matters the sources. Pizza calories do not equal avocado calories.
Hope this helps
NO, if you are in a deficit you will lose fat/weight you wont hold onto it,a lb of muscle and a lb of fat weighs the same but muscle takes up less space. you lose some muscle in a deficit thats why you need enough protein. a calorie is a calorie but 400 calories of pizza and 400 calories of avocado is not going to have the same macros,micros,nutrients and so on. most people here have lost weight eating things they like in moderation which includes pizza,candy,soda,ice cream,etc. its not about what you eat its about how much,you can gain weight eating even healthy foods. as for exercise,its not needed to lose weight all thats needed is a deficit and exercise is for health reasons. it can help with your deficit but its not ultimately needed for weight loss(although its good for your body and mind. many people cannot exercise and they still lose weight eating in a deficit. I didnt exercise for 2 months and lost weight eating in a deficit.1 -
rebeccah2121 wrote: »Sometimes having a caloric deficit can cause your body to hold on to everything and the weight will not budge...
No. Starvation mode is a myth. You don't see a lot of obese people in third world countries where food scarcity is a real thing. And anorexics don't get fat by starving themselves.rebeccah2121 wrote: »...A calorie is not a calorie and it matters the sources. Pizza calories do not equal avocado calories...
Speaking purely in terms of weight loss, that's absolutely incorrect. A calorie is a calorie. If I run one mile on a flat road and run one mile on a dirt trail up a steep hill, they're both still one mile. It's like that with calories. They're a unit of measurement.
Speaking in terms of nutrition, you're correct. Pizza calories are much more nutritionally rounded than avocado calories. And of course, as usual, such arguments completely ignore context and dosage. Nobody would subsist entirely upon either avocados or pizza, but either one of them would be perfectly fine in moderation within the context of an overall well-rounded diet.2 -
rebeccah2121 wrote: »Everyone's body is different so that is why the information can be confusing. What works for one person may not work for another.
Sometimes having a caloric deficit can cause your body to hold on to everything and the weight will not budge
Also, many people who initially go on a caloric deficit program actually lose weight because they are losing muscle. Muscle weighs more than fat
It's really about experimenting with what works well for you.
You want to make sure you are eating enough good quality foods: healthy fats, proteins, carbs and then if you are working out you will also be at a caloric deficit
An example: you weigh 150 lbs and you eat 1500 calories per day. You exercise and burn 500 calories each day. A pound of fat=3500 calories. It will take you about 7 days to lose 1 ln which is healthy and sustainable.
A good calculation is to take your weight x 10. That is how many calories your body needs just to function optimally in a day.
A calorie is not a calorie and it matters the sources. Pizza calories do not equal avocado calories.
Hope this helps
thanks a lot this did help! 0
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