If you're NOT following a specific plan
kimjschroeder
Posts: 35 Member
Besides a calorie deficit, what else do you watch (or helps you lose easier)? I understand clean eating and eliminating processed food is best for you, but do you also watch your fat, carbs, or protein along with a calorie deficit?
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Replies
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Tracking your macros may help with your satiety and being satiated will help with adherence.
There's no need to eliminate processed foods unless they put you over your calorie allowance. Eat what you like, hit your calorie target most of the time, and you'll be good to go.29 -
I didn't follow a specific plan, just hit my calorie goal and made sure to get sufficient protein and fat.
"Clean eating" and eliminating processed foods *wouldn't* have been best for me. I find "clean eating" to be unnecessarily restrictive and there are a number of processed foods that are convenient, tasty, and nutrient-rich parts of my diet.24 -
I worry about keeping protein up and carbs down. That tends to be easier with fresh veg and meat, but it isn't necessary for weight loss and even on a low carb diet, I manage processed foods fairly regularly.
I did not make today's poke from scratch!2 -
I focus on calories only for weight loss, gain, and maintenance. I make sure I hit my protein macro because it's important for me and I find it hardest to hit. Fat takes care of itself and carbs make up the rest.
I don't eliminate any foods, I think processed and clean are ambiguous terms that are often lead to unnecessary restriction of foods that can easily contribute positively to my overall nutrition.11 -
If you want to lose weight, literally the only thing you have to do is stay in a calorie deficit.
Everything else you mentioned is largely personal preference, with the exception of getting at least enough protein and fat for health, and none of those things are directly relevant to weight loss.15 -
I keep an eye on macros but mostly just to make sure I'm getting protein. I monitor my sodium and sugar, which tends to result in fewer processed foods.4
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I would disagree that clean and unprocessed is "best", I think they are generally meaningless terms when you really dissect them.
I noticed after logging for awhile that I tended to be low on protein and fiber, and days where my fat was high and my protein and/or fiber was low I would struggle with hunger and energy. So I started focusing on getting those two up. In other words, I watch calories first, then protein & fiber, that's it. But different people are satiated by different macro combos, so learning from your diary is your best bet.
I'll also go through periods where I focus on increasing my servings of veggies and fruits, when I'm feeling ambitious
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I watch calories first.
I also watch:
Protein (to be high enough)
Fiber (to be high)
Fat (to be low enough-that’s specific for me and my medical needs)
Carbs (to be high enough)
I focus 0% on eating “clean” or eliminating processed foods.13 -
For weight management the only thing I focus on is calorie intake (I track my food here or on paper and then do daily weigh-ins and track those on Libra to see my trends).
For eating preferences/nutrition goals I eat mostly whole foods with a heavy emphasis on plant foods. That's completely separate than my weight management plan though.
Also the term 'clean' eating is completely meaningless and does not have a clear, agreed on definition so don't get to hung up on that. Processed foods aren't bad either really. Even eating a more 'whole' foods woe I still eat processed foods (canned beans, dairy etc).3 -
From a diet standpoint, I watch total calories along with my macros (fat, carbs, protein). I don't care about any of the rest of it.
Calories I track for weight loss, macros I track for other reasons (sustainability, workout performance/energy, body composition, satiety, etc).4 -
I try to eat whole grains, lean protein, whole fruits and vegetables, and healthy fats most of time. That being said, I had pizza and french fries for lunch yesterday and they fit fine into my calorie allotment.6
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kimjschroeder wrote: »Besides a calorie deficit, what else do you watch (or helps you lose easier)? I understand clean eating and eliminating processed food is best for you, but do you also watch your fat, carbs, or protein along with a calorie deficit?
I only track calories and sometimes protein for athletic performance reasons (I know I feel better when I'm eating enough protein). Otherwise it's just calories. Like others have said, I don't focus on "eating clean" or "unprocessed" (I have a lot to say about that) and I've had no real issue losing weight.4 -
On a side note... I'm thinking about starting to track sodium because I think some of my cravings are sodium-related.4
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kimjschroeder wrote: »Besides a calorie deficit, what else do you watch (or helps you lose easier)? I understand clean eating and eliminating processed food is best for you, but do you also watch your fat, carbs, or protein along with a calorie deficit?
Calorie deficit first, satiation 2nd, well-rounded nutrition next, enjoyment in the mix someplace.
I'm vegetarian, but I've been vegetarian from thin to fat to obese and back again, so I don't think that counts as "a plan"
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These days (maintenance), within a calorie goal, I shoot for a protein minimum (protein also satiates me), a fats minimum (this is the one I have to watch or it ends up too low), and lots of veggies/fruits (enjoyment, and also satiating for me).
IMO, "clean eating" and "processed food" don't even have any kind of clear definition that everyone would agree on, let alone have major importance in and of themselves (whatever they are ). For sure, they don't affect weight loss (unless you find them satiating . . . however you happen to define the terms ).
Best wishes!
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i just eat want i want. i am not going to make it more complicated than it needs to be13
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I don't follow a prescribed plan - more like my own "plan" that helps me stay in a calorie deficit, works with my lifestyle, and keeps me from wanting to gnaw my own arm off (most of the time anyways LOL).
Calories are obviously king, but I tried to find a way of eating that did all of the above and at least kept me in a slight deficit. Something I could maintain for life, regardless of what I'm doing, who I'm with, or what my days are looking like. For me, that was key.
Personally I see calorie counting and planned meals as much of a "plan" as any other...if you're trying to lose weight, regardless of what you are or are not tracking, you're on a plan.
I try to keep my protein up, and carbs down as carbs tend to be high calorie for not a lot of substance. I fill in with a lot of veggies (thankfully I like them).
When I was doing more regular meal prep I tracked my macros, finding that while calories were ultimately king, a good macro profile for my body did make a noticeable difference in that loss being slightly faster or slower (plus my own satiety).3 -
This is great. Thanks so much for the advice. Im going to have to play around and see how it goes. Ive done Keto/low carb and WW in the past. Lost weight with both, but really no clue what works best for my body as far as macros go. Time will tell. Thanks again!!
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When I started and wanted a bit more structure and to make sure I had a satisfying and filling diet, I focused on protein (getting to my total and getting in a reasonable portion of them at each of my chosen 3 meals) and vegetables. Basically I built my meals around them. I also watched fiber until I was comfortable that I was getting plenty.
Now I just try to stay mindful and eat a generally nutritious overall diet. In theory I still watch protein and fiber and veg, but I just kind of naturally eat in a way that hits my preferences for them.
I don't watch carbs and fat since I don't really care how much I get of either (in theory you can be too low in dietary fat but most people would have to work pretty hard to get there, and I'm naturally nowhere near that level).
What really mattered more for me than any macros was figuring out that I do best eating 3 meals per day and not snacking, as I tend to snack mindlessly, and prefer larger meals but not so large that I want to split my calories up more. Not saying this is true for anyone else, but figuring out if you do have things like this that make it easier can be helpful.2 -
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I just limit added sugar and trans fats, everything else is fine in moderation in my eyes1
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My guiding light is to be as full and satisfied as I can eating within by daily calories budget and have the fuel necessary to perform all my workouts which I generally design as challenging. With these guidelines, even if my allowance would allow, I don't drink any beverages besides water and black coffee, and don't eat any cakes, cookies, candies, chips, crackers, chocolate or ice cream. I avoid eating out but sometimes it's necessary.6
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I watch calories first, protein second (making sure I get enough), carbs third (staying low-ish). I've found that I tend to stay hungry if most of my calories come from carbs, and prioritizing protein and fat works well for me.
That being said, I don't really avoid certain foods. If I want ice cream or chocolate or chips or whatever other kind of "junk", I'll have a small portion and fit it in to the overall goal.5 -
After many failed attempts, I learned that the only things I can focus on are calories and protein. Any time I try to focus on the other macros, I get obsessive, I try to cook things I don't enjoy, then it creates a binge/restrict cycle for me.
And I only track protein because the higher it is, the more satiated I am. I don't care about anything else.
I had to remove sodium completely from what I am tracking just because it kept stressing me out if I went over at all. I eat processed food because I hate to cook, so it happens often.6 -
I make it up as I go along. Some days I do and some days I don't care to make the effort to reach my protein goal. There's only so much tuna I can eat.5
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My philosophy is to do what I must and only what I must. I don't see the sense in complicating matters if I can avoid it. So I suppose you could call that my plan.
With that in mind my goal was to lose weight and to do that all I need to do is eat in a calorie deficit so that's what I did. I focused on what mattered which was tracking my calories and let everything else fall where it may. I lost 40kg (88lb) last year doing this and improved my health and wellbeing dramatically.
This year my goals are changing. I still plan to drop around another 20kg (44lb) but I've also started to shift my focus to also improving my fitness. Now that I have fitness and performance goals, what matters has also changed so I no doubt will begin to pay more attention to where those calories are coming from.4 -
I focus on just my calories, but I have noticed that I feel fuller/satisfied when I eat more protein so I strive to hit my protein goal everyday, I don’t worry about anything else though0
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I do a IIFIYM approach. I eat what I want within my calories. I try to eat lots of veggies but have ice-cream every night. balance 4
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I try to keep my protein high because I'm anemic and it helps alleviate my symptoms. I also try to eliminate pure sugar foods like candy. And there are curtain things that I know I don't have the will power to eat in moderation like doughnuts and french bread.0
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I primarily watch calories because my main goal is weight loss.
To make sticking to my calorie budget possible, I try to choose foods that fill me up.
One goal of mine this year has been to eat more vegetables so I'm focusing on that too.
I naturally eat fresh and whole foods, hardly anything processed, although do eat an occasional treat. I don't care about limiting carbs or fat beyond how they affect my calorie budget.3 -
I watch calories and protein. Historically I've struggled with getting enough protein when losing, so I've started to keep an extra eye on it. Still not as high as I'd like, but it's much better than it was.0
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