Just calories- Not macros
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BeSummerShine
Posts: 59 Member
Can I still loss a decent amount of weight with just counting calories and not so much paying attention to my macros?
I’m 157 and trying to get down to 140. Female, 27 years old.
I’m 157 and trying to get down to 140. Female, 27 years old.
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Replies
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Yes. Macros are calories in disguise, anyway.
Protein and carbs are 4 calories per gram.
Fat is 9 calories per gram.6 -
I just let my macros fall wherever and eat what I want hadn't hindered my progress so far. You may find certain macros help you feel fuller though so that when you can play around with them a little.5
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Yes. Weight loss is calories in vs. calories out.4
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Yep!
Calories for weight maintenance.
Macros for satiety and minimums for health.
:drinker:1 -
I just let my macros fall wherever and eat what I want hadn't hindered my progress so far. You may find certain macros help you feel fuller though so that when you can play around with them a little.
This is the only reason I pay attention to macros... if I’m eating around the same Cals, but suddenly feeling ravenous whereas before I was fine, often the answer can be found in my macros.
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Thus need more protein to feel fuller longer imo1
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I have just been tracking overall calories and getting my protein minimums for a few years now - the mix of carbs and fat (within reason) haven't mattered.2
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There is a lot of new science out there that suggests calories are not all equal. Complex carbs are not ideal if you are trying to lose weight, especially visceral fat that is retained in the back and belly. The goal shouldn’t be just about losing weight but living a healthy lifestyle.
I could have a calorie deficit and eat only ricekrispy treats. I might lose weight initially, but my body won’t be able to sustain that and other health problems, like type 2 diabetes may show up.
Macros are important for long term health29 -
granitepeak1981 wrote: »There is a lot of new science out there that suggests calories are not all equal. Complex carbs are not ideal if you are trying to lose weight, especially visceral fat that is retained in the back and belly. The goal shouldn’t be just about losing weight but living a healthy lifestyle.
I could have a calorie deficit and eat only ricekrispy treats. I might lose weight initially, but my body won’t be able to sustain that and other health problems, like type 2 diabetes may show up.
Macros are important for long term health
There are lots of people who have success losing weight and gaining fitness while eating foods like beans, grains, vegetables, and fruits (complex carbohydrates). It's hard to think of many healthful diet patterns that don't include complex carbohydrates, so I'm not sure exactly what you're recommending to OP - a diet based on meat and oil?10 -
granitepeak1981 wrote: »There is a lot of new science out there that suggests calories are not all equal. Complex carbs are not ideal if you are trying to lose weight, especially visceral fat that is retained in the back and belly. The goal shouldn’t be just about losing weight but living a healthy lifestyle.
I could have a calorie deficit and eat only ricekrispy treats. I might lose weight initially, but my body won’t be able to sustain that and other health problems, like type 2 diabetes may show up.
Macros are important for long term health
Generally it's recommended with weight loss to make sure to get enough protein and fats, which tends to make carbs fall in line. Most people who are eating in a calorie deficit really have to focus on this or nutrition suffers due to just plain old lack of calories. However, lots of people are active enough to eat quite a lot of carbs/treats/breads etc with no adverse effects on weight or metabolic issues like diabetes.
Careful what you say round these parts.
https://community.myfitnesspal.com/en/discussion/819055/setting-your-calorie-and-macro-targets/p1
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I’m saying look at the science. Fruits and veggies, Whole Foods are good, but be careful with excess sugars. Complex carbs like breads, processed and refined sugars should looked at in moderation. I have lost over 65 pounds and ran several sl marathons and experienced several ups and downs through the process. My body responds best with limited (not eliminating) carbs especially processed and refined carbs. My point being paying attention to macros is important, a simple calorie in calorie out concept is not a complete picture approach.16
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@janejellyroll
No I’m saying a healthy approach to include all macros and pay attention to not eating excessive carbs as the science is becoming more and more clear that consuming excessive complex carbohydrates I.e. sugars leads to retention of visceral fat at other potential health issues.
Macros are important.15 -
BeSummerShine wrote: »Can I still loss a decent amount of weight with just counting calories and not so much paying attention to my macros?
I’m 157 and trying to get down to 140. Female, 27 years old.
Of course, thousands and thousands of people have lost weight without having a remote clue of what there macros are. The only people who would know what there macros are would be calorie counters and I'd say calorie counters are in the minority in regards to people losing weight.
I haven't counted calories in years and am only vaguely aware of my macros and I drop my winter fluff every spring.7 -
OP I'm 7ish years into this whole process and I've never focused on macros. I've hit my weight and health goals with no problems, just by focusing on my calorie intake and then eating a fairly balanced diet that includes all of the foods that I enjoy eating. When I spot check I'm currently at 200g+ carbs a day.
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granitepeak1981 wrote: »@janejellyroll
No I’m saying a healthy approach to include all macros and pay attention to not eating excessive carbs as the science is becoming more and more clear that consuming excessive complex carbohydrates I.e. sugars leads to retention of visceral fat at other potential health issues.
Macros are important.
OP didn't ask about health, she asked about losing weight.
I did a lot of research as well, lost 20 lbs, and have been maintaining for 2 years. I was specifically interested in the Blue Zones, where they (like most traditional cultures) eat a relatively high carb diet and have excellent longevity. I eat @ 50% carbs, including fruits, veggies, pasta, bread, rice, potatoes, and treats. I feel great. I'd love to see all the "clear" science that shows complex carbs lead to visceral fat, I've never seen anything like that. My body responds best to lots of fiber-rich, nutrient dense carbs, with a reasonable amount of protein and fat.
No one here said macros don't matter for anything, in fact most responses said they did. But they focused on what OP asked, which was if macros affect weight loss, which they don't.
ETA: I've never seen anyone define "complex carbs" as bread and refined carbs. All the evil adjectives relating to carbs are pretty open to interpretation anyway, but I've always seen complex carbs defined as "good" carbs like whole grains, whereas simple carbs are processed stuff and sugar.8 -
granitepeak1981 wrote: »@janejellyroll
No I’m saying a healthy approach to include all macros and pay attention to not eating excessive carbs as the science is becoming more and more clear that consuming excessive complex carbohydrates I.e. sugars leads to retention of visceral fat at other potential health issues.
Macros are important.
The initial statement was the complex carbohydrates were not ideal, now you seem to be amending that to say that we should avoid "excessive" complex carbohydrates.
What would you define as "excessive" and what science are you referring to?
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janejellyroll wrote: »granitepeak1981 wrote: »@janejellyroll
No I’m saying a healthy approach to include all macros and pay attention to not eating excessive carbs as the science is becoming more and more clear that consuming excessive complex carbohydrates I.e. sugars leads to retention of visceral fat at other potential health issues.
Macros are important.
The initial statement was the complex carbohydrates were not ideal, now you seem to be amending that to say that we should avoid "excessive" complex carbohydrates.
What would you define as "excessive" and what science are you referring to?
Of course, excessive carbs would likely mean excessive calories - which is the real problem.
Granitepeak, as long as one stays in calorie deficit - weight loss happens.
Look at this guy, carbs carbs and more sweets, bread and complex carbs:
https://community.myfitnesspal.com/en/discussion/10348650/cico-still-skeptical-come-inside-for-a-meticulous-log-that-proves-it/p1
Not an ounce of fat on his visceral.
Check out his current images on page 67:
https://community.myfitnesspal.com/en/discussion/10348650/cico-still-skeptical-come-inside-for-a-meticulous-log-that-proves-it/p67
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granitepeak1981 wrote: »I’m saying look at the science. Fruits and veggies, Whole Foods are good, but be careful with excess sugars. Complex carbs like breads, processed and refined sugars should looked at in moderation. I have lost over 65 pounds and ran several sl marathons and experienced several ups and downs through the process. My body responds best with limited (not eliminating) carbs especially processed and refined carbs. My point being paying attention to macros is important, a simple calorie in calorie out concept is not a complete picture approach.
The bread I ate this morning had 10g of protein and 8g of fiber, as well as some micros like 20% of my daily intake of magnesium and zinc (2 slices). I fail to see why this wouldn't be a good addition to my daily menu, especially since paired with cheese it kept me full all morning for a total of 270 calories.
Your body may respond better with a limited carb intake but that definitely doesn't apply to everyone. It's fine to share your personal experience and offer suggestions, but to make statements like 'complex carbs are not ideal if you are trying to lose weight' is not correct and you lose credibility.
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