Calories vs nutrients?

Lapinm
Lapinm Posts: 7 Member
edited November 2024 in Getting Started
Hello everyone!

New to dieting in general, but figured out I have about 10kg to lose, so trying to settle into everything. Have cut out my probably way over the top drinking to start, which takes some getting used to and cutting back on snacks. But before continuing normally I would really like to get rid of the last few year's belly development.

So i've started using the app to follow my calorie intake, reducing it to 1800 for a reasonable weight loss- and for the first few days i'm not having too much in the way of problems.
The first day I blew over budget, and the second I had hunger pangs, but no problems now.

The question I have is- should I be concerned about my fat intake? I'm pretty much consistently over the limit by 30-50 grammes, which is quite a significant amount compared to the reccomended goal of around 60g. This is mainly from olive oil which i use in pretty much all my cooking normally.

I've been able to otherwise keep the calories in check for these first days, and the past couple haven't felt hungry at all except just before mealtimes. So i'm kind of worried that i'm lying to myself by consuming far too much fat compared to the calorie intake.

Should I be worried that i'm not really making progress? Or could nutrients be something I focus on at a later date?

Sorry for the massive question dump, and thanks to anyone able to help!

Replies

  • fuzzylop72
    fuzzylop72 Posts: 651 Member
    As long as you're in the ballpark of minimum requirements of protein and fat, I just let macros fall where they are.
  • Lapinm
    Lapinm Posts: 7 Member
    So the minimums are an issue? I seem to be consistently way under on protein too- i'm vegetarian so I imagine that's probably the issue. I could change everything up to get enough of the protein required, but that would mean more egg than I would probably enjoy!
  • pinuplove
    pinuplove Posts: 12,871 Member
    edited February 2018
    If you're still set at the MFP default macro split, I found it to be light on fat and protein for my needs so tweaked them. Anyway, calories > macros for straight up weight loss. Satiaity and nutrition matter too, of course, but it's a learning process.
  • fuzzylop72
    fuzzylop72 Posts: 651 Member
    Lapinm wrote: »
    So the minimums are an issue? I seem to be consistently way under on protein too- i'm vegetarian so I imagine that's probably the issue. I could change everything up to get enough of the protein required, but that would mean more egg than I would probably enjoy!

    You can go for more veg based protein if you want. I'm vegan, and don't usually have problems reaching protein minimums. Whole foods like beans and peas help quite a bit, and things like seitan and tofu help a lot (especially seitan if you like it).

    Things like greek yogurt and other dairy based protein are also an option.
  • Lapinm
    Lapinm Posts: 7 Member
    Ok then great- I can work on the weightloss for a year or so and then get sorted on tweaking my cooking to make it more balanced when I can move onto enough calories to mantain weight :)

    Thanks for the help both of you!
  • rileysowner
    rileysowner Posts: 8,337 Member
    Weight loss comes from calorie intake amounts over time being less than what it needed to maintain the weight you have. Macro breakdowns (Carbs/Protein/Fat) have more to do with satiation. In other words, if your calories are in line, the overall breakdown between C/P/F is not going to stop you from losing weight. If you are not losing after a few weeks, then you are eating more calories than you should be.
  • apullum
    apullum Posts: 4,838 Member
    If you are only talking about weight loss, macros are irrelevant. Calories are all that matter.

    Macros are important for other health concerns. Getting too much fat or too little protein may cause or exacerbate various health problems. But you will continue to lose weight as long as you're within your calorie goal, no matter how you split your macros.
  • pinuplove
    pinuplove Posts: 12,871 Member
    Lapinm wrote: »
    Ok then great- I can work on the weightloss for a year or so and then get sorted on tweaking my cooking to make it more balanced when I can move onto enough calories to mantain weight :)

    Thanks for the help both of you!

    You may find it becomes even more important while you're eating in a deficit than when you move into maintenance because you have to work a little harder to get all the nutrition you need packed into fewer calories. Most people will naturally gravitate toward the macro or macros that are most satisfying to them after a while. No need to overthink it right now though :smile:
  • kimny72
    kimny72 Posts: 16,011 Member
    Calories are king for weight loss, they decide whether you lose, gain, or maintain.

    Macros can affect satiety, and minimums are required for good health, though there is some argument over what those minimums should be. I know many here look at the MFP default numbers for protein and fat as a minimum and let carbs fall where they may. Different people find different macros/foods satiating, so you kind of have to figure out what works for you.

    Progress is measured in weeks or months, not days :smile: and sometimes it can take time for your body to catch up to what you're doing. Good luck!
  • Lapinm
    Lapinm Posts: 7 Member
    edited February 2018
    fuzzylop72 wrote: »
    Lapinm wrote: »
    So the minimums are an issue? I seem to be consistently way under on protein too- i'm vegetarian so I imagine that's probably the issue. I could change everything up to get enough of the protein required, but that would mean more egg than I would probably enjoy!

    You can go for more veg based protein if you want. I'm vegan, and don't usually have problems reaching protein minimums. Whole foods like beans and peas help quite a bit, and things like seitan and tofu help a lot (especially seitan if you like it).

    Things like greek yogurt and other dairy based protein are also an option.


    I bought a whole bunch of greek yoghurt before I noticed that i'd got a brand no better than the yoghurt I normally eat :s still, less sugar is probably good for my general health.

    And agree with the seitan and tofu! Seitan I can't seem to find to cook with, but one of the best burger places in town does all their burgers with it. No idea how to get an idea of calories in that though, so that's one for after the weight has been lost for a while!

    Also, wow, people reply fast on this forum! Lot's of great advice, and I feel very much relieved, even if I will have to sort out my diet in the long term.
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