Is calorie Cycling worth a try
BethanyLynnFitness
Posts: 62 Member
Hey guys, lately I’ve been struggling with tracking macros and seem to always go over. Was thinking about doing calorie cycling to see how it works for me, what’s your thoughts on this and does it work? Or what would you recommend me trying? Is there any good calculators to find out my calorie cycling calories?
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Replies
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If you can't hit your calorie goal right now, what do you think will work better if you're doing calorie cycling?
(Not snarky, genuinely curious).
Or is it that you're hitting your calorie goal and just missing on the macros?6 -
I’m hitting my calorie goals just been missing my macros.janejellyroll wrote: »If you can't hit your calorie goal right now, what do you think will work better if you're doing calorie cycling?
(Not snarky, genuinely curious).
Or is it that you're hitting your calorie goal and just missing on the macros?
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BethanyLynnFitness wrote: »I’m hitting my calorie goals just been missing my macros.janejellyroll wrote: »If you can't hit your calorie goal right now, what do you think will work better if you're doing calorie cycling?
(Not snarky, genuinely curious).
Or is it that you're hitting your calorie goal and just missing on the macros?
What problems is that causing for you that calorie cycling will fix?2 -
Because I seem to always stay with my calorie goal and just go over my macrosjanejellyroll wrote: »BethanyLynnFitness wrote: »I’m hitting my calorie goals just been missing my macros.janejellyroll wrote: »If you can't hit your calorie goal right now, what do you think will work better if you're doing calorie cycling?
(Not snarky, genuinely curious).
Or is it that you're hitting your calorie goal and just missing on the macros?
What problems is that causing for you that calorie cycling will fix?
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Which macros are you going over? The default macros on MFP aren’t requirements. If you’re getting enough protein and don’t have a medical reason to restrict carbs or fat, then you’re likely okay.2
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BethanyLynnFitness wrote: »Because I seem to always stay with my calorie goal and just go over my macrosjanejellyroll wrote: »BethanyLynnFitness wrote: »I’m hitting my calorie goals just been missing my macros.janejellyroll wrote: »If you can't hit your calorie goal right now, what do you think will work better if you're doing calorie cycling?
(Not snarky, genuinely curious).
Or is it that you're hitting your calorie goal and just missing on the macros?
What problems is that causing for you that calorie cycling will fix?
I don't think calorie cycling is going to fix that...also, it's not really that important. The primary advantage of calorie cycling while dieting is to better manage hormones.
What macros are you going over? If you're going over all macros and hitting your calorie targets it means you have some bad entries given that your macros make up your calories.4 -
Before you try anything fancy, I would master hitting your macros first now. Pre-log, look at where you can make improvements etc. I use calorie cycling for adherence and workout performance, but only started after experience and getting a hold of my current intake.
What macros are you having issue with? Keep in mind protein and fat can be treated as minimums, with carbs filling the rest.5 -
I seem to always go over my carbs and not to much on fat but maybe 5 grams. I can never find the right carbs for me and I think that’s what I’m struggling the most with.cwolfman13 wrote: »BethanyLynnFitness wrote: »Because I seem to always stay with my calorie goal and just go over my macrosjanejellyroll wrote: »BethanyLynnFitness wrote: »I’m hitting my calorie goals just been missing my macros.janejellyroll wrote: »If you can't hit your calorie goal right now, what do you think will work better if you're doing calorie cycling?
(Not snarky, genuinely curious).
Or is it that you're hitting your calorie goal and just missing on the macros?
What problems is that causing for you that calorie cycling will fix?
I don't think calorie cycling is going to fix that...also, it's not really that important. The primary advantage of calorie cycling while dieting is to better manage hormones.
What macros are you going over? If you're going over all macros and hitting your calorie targets it means you have some bad entries given that your macros make up your calories.
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It seems to be that I go over my carbs the most and some what my fat as well. I’m trying to figure out what carbs are good for me and it’s hard and I think tracking macros are stressing me out lolBefore you try anything fancy, I would master hitting your macros first now. Pre-log, look at where you can make improvements etc. I use calorie cycling for adherence and workout performance, but only started after experience and getting a hold of my current intake.
What macros are you having issue with? Keep in mind protein and fat can be treated as minimums, with carbs filling the rest.
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It’s always carbs that I go over, that’s the issue plus I don’t know what is my true carb intake.Which macros are you going over? The default macros on MFP aren’t requirements. If you’re getting enough protein and don’t have a medical reason to restrict carbs or fat, then you’re likely okay.
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I eat about 130-145 grams of protein a day but still seem to be always hungry.quiksylver296 wrote: »
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Maybe you could try setting minimum targets in grams for protein and fat and let rest of your calorie allowance be flexible?
You might find that flexibility less stressful than percentages.
It's hard enough having a calorie restriction without adding three more restrictions. Our bodies are very adaptable and you don't have to be ultra precise on macros.5 -
When it comes to math I’m not the best, who would I do that/add it to MyFitnessPal? I know since I have premium I can set things for grams and not % I do believe.Maybe you could try setting minimum targets in grams for protein and fat and let rest of your calorie allowance be flexible?
You might find that flexibility less stressful than percentages.
It's hard enough having a calorie restriction without adding three more restrictions. Our bodies are very adaptable and you don't have to be ultra precise on macros.
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^^^^ Yep - this is a great read. ^^^^3 -
BethanyLynnFitness wrote: »It’s always carbs that I go over, that’s the issue plus I don’t know what is my true carb intake.Which macros are you going over? The default macros on MFP aren’t requirements. If you’re getting enough protein and don’t have a medical reason to restrict carbs or fat, then you’re likely okay.
I would not worry about going over carbs unless you feel hungry, or your doctor has told you to eat a low carb diet. Many people find protein or fat more filling than carbs.2 -
Okay lll try to stick to tracking fats and protein and see how that works out for me.BethanyLynnFitness wrote: »It’s always carbs that I go over, that’s the issue plus I don’t know what is my true carb intake.Which macros are you going over? The default macros on MFP aren’t requirements. If you’re getting enough protein and don’t have a medical reason to restrict carbs or fat, then you’re likely okay.
I would not worry about going over carbs unless you feel hungry, or your doctor has told you to eat a low carb diet. Many people find protein or fat more filling than carbs.
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BethanyLynnFitness wrote: »Because I seem to always stay with my calorie goal and just go over my macrosjanejellyroll wrote: »BethanyLynnFitness wrote: »I’m hitting my calorie goals just been missing my macros.janejellyroll wrote: »If you can't hit your calorie goal right now, what do you think will work better if you're doing calorie cycling?
(Not snarky, genuinely curious).
Or is it that you're hitting your calorie goal and just missing on the macros?
What problems is that causing for you that calorie cycling will fix?
Why is this a problem though?4 -
BethanyLynnFitness wrote: »I eat about 130-145 grams of protein a day but still seem to be always hungry.quiksylver296 wrote: »
I think your plan to try to hit protein & fat minimums, then be flexible with the rest, is a good one.
Protein is satiating for some people, but not for everyone. Some people find fat satiating, some find volume satiating (often lots of veggies/fiber, but not always), some find complex carbs (potatoes, grains, etc.) satiating, some need a combination, or even particular extra-satisfying individual foods. If you experiment a little, you can probably figure out what works best for you.
Timing of eating is another thing you can experiment with: People thrive on every possible schedule, from one meal a day (OMAD) to 6+ small meals, or even all-day grazing, and everything in between. There are happy breakfast-skippers, and people who need to eat a solid breakfast or they crash and burn by 10AM. Snacks vs. no snacks is another variable. Some people are best with a strict meal schedule (of any type), others better at eating in response to how they feel.
Your food diary here can be a great tool. If you have an especially easy or tough day, take a look at what may've been different: What you ate? When you at it? Exercise difference (that day or even day before)? Stress? Emotional triggers? Boredom? Fluid intake? Sleep? Social cues? Habitual eating cues?
Lots of things affect perceived hunger; being attentive and aware can help you find and address any underlying causes, and figure out your own personal best strategies. It will take some (calendar) time, but it's a good investment. Losing weight can be a challenge, but it's followed by the challenge of maintaining a healthy weight long-term. The more you learn about yourself along the way, the easier that will be.
Best wishes!
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Thanks so much for your help, thank you thank you lol I will pay more attention and try to schedule my meals. I seem to always snacking lolBethanyLynnFitness wrote: »I eat about 130-145 grams of protein a day but still seem to be always hungry.quiksylver296 wrote: »
I think your plan to try to hit protein & fat minimums, then be flexible with the rest, is a good one.
Protein is satiating for some people, but not for everyone. Some people find fat satiating, some find volume satiating (often lots of veggies/fiber, but not always), some find complex carbs (potatoes, grains, etc.) satiating, some need a combination, or even particular extra-satisfying individual foods. If you experiment a little, you can probably figure out what works best for you.
Timing of eating is another thing you can experiment with: People thrive on every possible schedule, from one meal a day (OMAD) to 6+ small meals, or even all-day grazing, and everything in between. There are happy breakfast-skippers, and people who need to eat a solid breakfast or they crash and burn by 10AM. Snacks vs. no snacks is another variable. Some people are best with a strict meal schedule (of any type), others better at eating in response to how they feel.
Your food diary here can be a great tool. If you have an especially easy or tough day, take a look at what may've been different: What you ate? When you at it? Exercise difference (that day or even day before)? Stress? Emotional triggers? Boredom? Fluid intake? Sleep? Social cues? Habitual eating cues?
Lots of things affect perceived hunger; being attentive and aware can help you find and address any underlying causes, and figure out your own personal best strategies. It will take some (calendar) time, but it's a good investment. Losing weight can be a challenge, but it's followed by the challenge of maintaining a healthy weight long-term. The more you learn about yourself along the way, the easier that will be.
Best wishes!
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I calorie/macro cycle but agree with the other recommendations about nailing your calories currently (kind of like walking before you run)0
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BethanyLynnFitness wrote: »Thanks so much for your help, thank you thank you lol I will pay more attention and try to schedule my meals. I seem to always snacking lolBethanyLynnFitness wrote: »I eat about 130-145 grams of protein a day but still seem to be always hungry.quiksylver296 wrote: »
I think your plan to try to hit protein & fat minimums, then be flexible with the rest, is a good one.
Protein is satiating for some people, but not for everyone. Some people find fat satiating, some find volume satiating (often lots of veggies/fiber, but not always), some find complex carbs (potatoes, grains, etc.) satiating, some need a combination, or even particular extra-satisfying individual foods. If you experiment a little, you can probably figure out what works best for you.
Timing of eating is another thing you can experiment with: People thrive on every possible schedule, from one meal a day (OMAD) to 6+ small meals, or even all-day grazing, and everything in between. There are happy breakfast-skippers, and people who need to eat a solid breakfast or they crash and burn by 10AM. Snacks vs. no snacks is another variable. Some people are best with a strict meal schedule (of any type), others better at eating in response to how they feel.
Your food diary here can be a great tool. If you have an especially easy or tough day, take a look at what may've been different: What you ate? When you at it? Exercise difference (that day or even day before)? Stress? Emotional triggers? Boredom? Fluid intake? Sleep? Social cues? Habitual eating cues?
Lots of things affect perceived hunger; being attentive and aware can help you find and address any underlying causes, and figure out your own personal best strategies. It will take some (calendar) time, but it's a good investment. Losing weight can be a challenge, but it's followed by the challenge of maintaining a healthy weight long-term. The more you learn about yourself along the way, the easier that will be.
Best wishes!
I don’t think @AnnPT77 is telling you that you must schedule your meals, only that it’s something to try. There’s nothing wrong with snacking as long as your snacks fit into your calorie goal.0 -
BethanyLynnFitness wrote: »Thanks so much for your help, thank you thank you lol I will pay more attention and try to schedule my meals. I seem to always snacking lolBethanyLynnFitness wrote: »I eat about 130-145 grams of protein a day but still seem to be always hungry.quiksylver296 wrote: »
I think your plan to try to hit protein & fat minimums, then be flexible with the rest, is a good one.
Protein is satiating for some people, but not for everyone. Some people find fat satiating, some find volume satiating (often lots of veggies/fiber, but not always), some find complex carbs (potatoes, grains, etc.) satiating, some need a combination, or even particular extra-satisfying individual foods. If you experiment a little, you can probably figure out what works best for you.
Timing of eating is another thing you can experiment with: People thrive on every possible schedule, from one meal a day (OMAD) to 6+ small meals, or even all-day grazing, and everything in between. There are happy breakfast-skippers, and people who need to eat a solid breakfast or they crash and burn by 10AM. Snacks vs. no snacks is another variable. Some people are best with a strict meal schedule (of any type), others better at eating in response to how they feel.
Your food diary here can be a great tool. If you have an especially easy or tough day, take a look at what may've been different: What you ate? When you at it? Exercise difference (that day or even day before)? Stress? Emotional triggers? Boredom? Fluid intake? Sleep? Social cues? Habitual eating cues?
Lots of things affect perceived hunger; being attentive and aware can help you find and address any underlying causes, and figure out your own personal best strategies. It will take some (calendar) time, but it's a good investment. Losing weight can be a challenge, but it's followed by the challenge of maintaining a healthy weight long-term. The more you learn about yourself along the way, the easier that will be.
Best wishes!
I don’t think @AnnPT77 is telling you that you must schedule your meals, only that it’s something to try. There’s nothing wrong with snacking as long as your snacks fit into your calorie goal.
Absolutely true.
Any meal schedule (or combination of meals/snacks) that fits well into your life, helps you feel satiated and happy so you can more easily meet your calorie goal, is a good meal schedule.
It's fine to try different alternatives that other people might suggest, if they sound appealing to you, but don't let anyone tell you you need a particular schedule in order to "rev" or "jump start" your "metabolism" or any such thing. That's all really nonsense. Unless you're an elite athlete trying to squeeze out the last 0.05% of athletic performance improvement, meal timing is completely about your personal preferences. The impact on weight loss is the same regardless.
If you hit your calorie goal, get well-rounded nutrition for best health, and are full and happy, that's what counts, no matter how other people react to your preferences. Do you!
P.S. Sometimes I eat 3 meals, sometimes 4, sometimes 2. Sometimes I eat snacks, sometimes I don't. It literally varies day by day. I lost weight just fine, and am in my 3rd year of maintaining a healthy weight.2
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