Calories in calories out ?
Tashanicole444
Posts: 86 Member
Hello I was wondering if anyone has had success at maintaining weight even when macros are way off . For example minimum protein , low fat , very high carb but calories are at maintenance level ? Can you eat junk food as long as calories eqUate what is needed.
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Yes.3
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Are you WFPB? And, yes, no matter what your macros are, you can maintain your weight if you are at homeostasis. But you might not feel great if your macros aren’t optimized for your very individual needs. As for carbs, there’s a big difference between junk food and vegetables.6
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I eat a higher carb diet with lower protein and fat. Been maintaining 8 months6
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Yes you can.1
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You certainly can. But there is a difference between could and should. That type of diet would work for weight maintence, but depending on the foods eaten on the diet, might not be good for optimal health. You may find yourself not feeling very well if you eat a diet that deprives you of fats, proteins, and other nutrients while eating mostly "junk" food.10
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Over time the more simple sugars you consume you run the greater risk of developing type 2 diabetes which is currently at epidemic rates worldwide.
That's what junk food does to the body. Regardless of how much you weigh, too much simple sugars and for that matter too much sodium can wreak havoc on your organs.
Unfortunately even skinny people figure they can eat whatever they want without consequences.
Break that bad habit now. Opt for healthy choices, organic where possible.49 -
Hello I was wondering if anyone has had success at maintaining weight even when macros are way off . For example minimum protein , low fat , very high carb but calories are at maintenance level ? Can you eat junk food as long as calories eqUate what is needed.
Here's a thread you might like that answers the "junk food" question.
https://community.myfitnesspal.com/en/discussion/10348650/cico-still-skeptical-come-inside-for-a-meticulous-log-that-proves-it/p1
And you can maintain, gain, or lose weight with a large variety of macro combinations. If you have specific goals then at times certain macro percentages might help more, but not usually by any huge factors.
Look at it this way. A very large segment of the poplulation worldwide doesn't track or log calories or macros. And the amount of exercise they do varies greatly. But they come in all shapes, sizes, and fitness levels regardless.
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Over time the more simple sugars you consume you run the greater risk of developing type 2 diabetes which is currently at epidemic rates worldwide.
That's what junk food does to the body. Regardless of how much you weigh, too much simple sugars and for that matter too much sodium can wreak havoc on your organs.
Unfortunately even skinny people figure they can eat whatever they want without consequences.
Break that bad habit now. Opt for healthy choices, organic where possible.
No. It doesn't. The main causes of T2D are genetics and obesity. And since sugar-rich foods tend to be higher in calories (not just due to sugar, but the sugar-fat combo), it is possible that eating too many of them will push you out of maintenance and, over time, lead to weight gain, which will lead to obesity and the increased risk. But that's not the sugar causing it; it's the obesity.
Fruits are mostly simple sugars. Sodium isn't a problem for most people. No food in isolation is healthy or unhealthy; it needs to be looked at in the context of overall diet. And there's nothing to indicate that organic foods are any different nutritionally than non-organic.29 -
Thanks so much guys. !!!! You rock !!! Have a great Sunday !!!3
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Yes u can maintain weight with high carb and low protein and fat with regular exercises0
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mahesht2010 wrote: »Yes u can maintain weight with high carb and low protein and fat with regular exercises
Or without exercise if you eat at maintenance1 -
Yes but without exercise is not good for overall health0
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Yes... I eat pretty much what I feel like as long as it stays within my calories and I have maintained for a year now1
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Over time the more simple sugars you consume you run the greater risk of developing type 2 diabetes which is currently at epidemic rates worldwide.
That's what junk food does to the body. Regardless of how much you weigh, too much simple sugars and for that matter too much sodium can wreak havoc on your organs.
Unfortunately even skinny people figure they can eat whatever they want without consequences.
Break that bad habit now. Opt for healthy choices, organic where possible.
Do you ever reply to your posts?1 -
The research I have read says, as long as fiber and pro are equated, fat and carbs do not matter as long as calories are equal.1
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estherdragonbat wrote: »
No. It doesn't. The main causes of T2D are genetics and obesity. And since sugar-rich foods tend to be higher in calories (not just due to sugar, but the sugar-fat combo), it is possible that eating too many of them will push you out of maintenance and, over time, lead to weight gain, which will lead to obesity and the increased risk. But that's not the sugar causing it; it's the obesity.
Fruits are mostly simple sugars. Sodium isn't a problem for most people. No food in isolation is healthy or unhealthy; it needs to be looked at in the context of overall diet. And there's nothing to indicate that organic foods are any different nutritionally than non-organic.
I am sorry but genetics does not play much of a role in T2D or fatty liver for that matter. The two tend to go hand in hand. Additional sugars found in refined carbs and sweets and soda are major drivers of obesity and T2D. Fructose especially is terrible for you and really should be avoided for the most part.
It is very possible to be at optimal weight and have fatty liver and be at risk of T2D. To answer the OP. Yes you can have a diet of all junk food and maintain but personally I think it’s a mistake.
Over a long period of time junk food and sugar do bad things to the body. There is a reason it’s called JUNK food.16 -
estherdragonbat wrote: »
No. It doesn't. The main causes of T2D are genetics and obesity. And since sugar-rich foods tend to be higher in calories (not just due to sugar, but the sugar-fat combo), it is possible that eating too many of them will push you out of maintenance and, over time, lead to weight gain, which will lead to obesity and the increased risk. But that's not the sugar causing it; it's the obesity.
Fruits are mostly simple sugars. Sodium isn't a problem for most people. No food in isolation is healthy or unhealthy; it needs to be looked at in the context of overall diet. And there's nothing to indicate that organic foods are any different nutritionally than non-organic.
I am sorry but genetics does not play much of a role in T2D or fatty liver for that matter. The two tend to go hand in hand. Additional sugars found in refined carbs and sweets and soda are major drivers of obesity and T2D. Fructose especially is terrible for you and really should be avoided for the most part.
It is very possible to be at optimal weight and have fatty liver and be at risk of T2D. To answer the OP. Yes you can have a diet of all junk food and maintain but personally I think it’s a mistake.
Over a long period of time junk food and sugar do bad things to the body. There is a reason it’s called JUNK food.
Can you explain how you know better than the American Diabetes Association? What data are you basing the bolded on?
http://www.diabetes.org/diabetes-basics/genetics-of-diabetes.html
Regardless, OP was asking about weight, not health. Nor did she say she wanted to eat all junk food.
OP, macros are personal preference, so don't feel like you have to meet them exactly, they are just more of a general guide. And eating some treats is fine while losing weight, and even for good health as long as you are eating nutritious foods as well
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estherdragonbat wrote: »
No. It doesn't. The main causes of T2D are genetics and obesity. And since sugar-rich foods tend to be higher in calories (not just due to sugar, but the sugar-fat combo), it is possible that eating too many of them will push you out of maintenance and, over time, lead to weight gain, which will lead to obesity and the increased risk. But that's not the sugar causing it; it's the obesity.
Fruits are mostly simple sugars. Sodium isn't a problem for most people. No food in isolation is healthy or unhealthy; it needs to be looked at in the context of overall diet. And there's nothing to indicate that organic foods are any different nutritionally than non-organic.
I am sorry but genetics does not play much of a role in T2D or fatty liver for that matter. The two tend to go hand in hand. Additional sugars found in refined carbs and sweets and soda are major drivers of obesity and T2D. Fructose especially is terrible for you and really should be avoided for the most part.
It is very possible to be at optimal weight and have fatty liver and be at risk of T2D. To answer the OP. Yes you can have a diet of all junk food and maintain but personally I think it’s a mistake.
Over a long period of time junk food and sugar do bad things to the body. There is a reason it’s called JUNK food.
Rather dogmatic way of looking at things. Actually ADA suggest 45% carbs. That said, there are some studies showing lower caloric intake on less processed diets. Though, why on earth would you push less fruit and veggies on people? Fruit and veggies sugars are actually higher fructose than glucose? Fructose actually has a slower increase in bs btw. It does metabolize in the liver, but most non alcoholic fatty liver disease is because you are overweight. Not sugar intake.. .9 -
TavistockToad wrote: »
Or without exercise if you eat at maintenancemahesht2010 wrote: »Yes u can maintain weight with high carb and low protein and fat with regular exercisesmahesht2010 wrote: »Yes but without exercise is not good for overall health
Neither is (very) low fat or low protein good for overall health.
But the original question was all about weight, which is pretty much all about calories (eaten, or burned via activity, either way).
OP, well-rounded nutrition is important for health.
IMO, it's:
Appropriate calories for weight management + well-rounded eating for nutrition (plus a few treats for joy) + exercise for fitness = Best odds of continuing long-term good health and attractive appearance.
We each have our own goals, but for most of us it goes beyond just "thin" to some of that other stuff, I think.4 -
I've been maintaining even though I'm often over on fats. I think I just like to eat slightly higher fat than the standard MFP split allows (like 40% instead of 30%), but it doesn't seem to matter as my calories stay in range.0
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Hello I was wondering if anyone has had success at maintaining weight even when macros are way off . For example minimum protein , low fat , very high carb but calories are at maintenance level ? Can you eat junk food as long as calories eqUate what is needed.
Yes I maintained weight....
My protein intake was 15%, fat 20% and rest of was carb...with some junk with of high carb....
I almost stopped junk now and trying to increase protein and fat with same calories.
My was weight mainted at 62 kg but now it's 65 kg as I was careless about daily workout....
I am sure with proper lifestyle and daily workout I can come back to 62 kg4 -
estherdragonbat wrote: »Over time the more simple sugars you consume you run the greater risk of developing type 2 diabetes which is currently at epidemic rates worldwide.
That's what junk food does to the body. Regardless of how much you weigh, too much simple sugars and for that matter too much sodium can wreak havoc on your organs.
Unfortunately even skinny people figure they can eat whatever they want without consequences.
Break that bad habit now. Opt for healthy choices, organic where possible.
No. It doesn't. The main causes of T2D are genetics and obesity. And since sugar-rich foods tend to be higher in calories (not just due to sugar, but the sugar-fat combo), it is possible that eating too many of them will push you out of maintenance and, over time, lead to weight gain, which will lead to obesity and the increased risk. But that's not the sugar causing it; it's the obesity.
Fruits are mostly simple sugars. Sodium isn't a problem for most people. No food in isolation is healthy or unhealthy; it needs to be looked at in the context of overall diet. And there's nothing to indicate that organic foods are any different nutritionally than non-organic.
100% not true. You can create insulin resistance by consuming too much simple sugars over time, fat or not. Obesity simply increases the likelyhood.
Theyve done quite a few recent studies also showing genetics probably are much less of a contributing factor than diet. You may have diebetic tendencies due to genetics, but your genetics arent going to magically cause you to become diebetic with proper nutrition.
And to answer the OP, sure youll lose weight but youll probably lose muscle mass and possibly compromise important body systems. Protein, fat, and yes even Carbs are all important for your body to rebuild and recover.11 -
robthephotog wrote: »estherdragonbat wrote: »Over time the more simple sugars you consume you run the greater risk of developing type 2 diabetes which is currently at epidemic rates worldwide.
That's what junk food does to the body. Regardless of how much you weigh, too much simple sugars and for that matter too much sodium can wreak havoc on your organs.
Unfortunately even skinny people figure they can eat whatever they want without consequences.
Break that bad habit now. Opt for healthy choices, organic where possible.
No. It doesn't. The main causes of T2D are genetics and obesity. And since sugar-rich foods tend to be higher in calories (not just due to sugar, but the sugar-fat combo), it is possible that eating too many of them will push you out of maintenance and, over time, lead to weight gain, which will lead to obesity and the increased risk. But that's not the sugar causing it; it's the obesity.
Fruits are mostly simple sugars. Sodium isn't a problem for most people. No food in isolation is healthy or unhealthy; it needs to be looked at in the context of overall diet. And there's nothing to indicate that organic foods are any different nutritionally than non-organic.
100% not true. You can create insulin resistance by consuming too much simple sugars over time, fat or not. Obesity simply increases the likelyhood.
Theyve done quite a few recent studies also showing genetics probably are much less of a contributing factor than diet. You may have diebetic tendencies due to genetics, but your genetics arent going to magically cause you to become diebetic with proper nutrition.
Could you provide a link to something backing this up, since it contradicts the American Diabetes Association?robthephotog wrote: »estherdragonbat wrote: »Over time the more simple sugars you consume you run the greater risk of developing type 2 diabetes which is currently at epidemic rates worldwide.
That's what junk food does to the body. Regardless of how much you weigh, too much simple sugars and for that matter too much sodium can wreak havoc on your organs.
Unfortunately even skinny people figure they can eat whatever they want without consequences.
Break that bad habit now. Opt for healthy choices, organic where possible.
No. It doesn't. The main causes of T2D are genetics and obesity. And since sugar-rich foods tend to be higher in calories (not just due to sugar, but the sugar-fat combo), it is possible that eating too many of them will push you out of maintenance and, over time, lead to weight gain, which will lead to obesity and the increased risk. But that's not the sugar causing it; it's the obesity.
Fruits are mostly simple sugars. Sodium isn't a problem for most people. No food in isolation is healthy or unhealthy; it needs to be looked at in the context of overall diet. And there's nothing to indicate that organic foods are any different nutritionally than non-organic.
And to answer the OP, sure youll lose weight but youll probably lose muscle mass and possibly compromise important body systems. Protein, fat, and yes even Carbs are all important for your body to rebuild and recover.
OP was asking if it was ok to eat junk food. Since she seems to be an adult, I'm assuming she meant some junk food, not nothing but junk food. Are you saying eating some junk food will cause you to lose muscle? Is there some data I could see on that too?4 -
robthephotog wrote: »estherdragonbat wrote: »Over time the more simple sugars you consume you run the greater risk of developing type 2 diabetes which is currently at epidemic rates worldwide.
That's what junk food does to the body. Regardless of how much you weigh, too much simple sugars and for that matter too much sodium can wreak havoc on your organs.
Unfortunately even skinny people figure they can eat whatever they want without consequences.
Break that bad habit now. Opt for healthy choices, organic where possible.
No. It doesn't. The main causes of T2D are genetics and obesity. And since sugar-rich foods tend to be higher in calories (not just due to sugar, but the sugar-fat combo), it is possible that eating too many of them will push you out of maintenance and, over time, lead to weight gain, which will lead to obesity and the increased risk. But that's not the sugar causing it; it's the obesity.
Fruits are mostly simple sugars. Sodium isn't a problem for most people. No food in isolation is healthy or unhealthy; it needs to be looked at in the context of overall diet. And there's nothing to indicate that organic foods are any different nutritionally than non-organic.
100% not true. You can create insulin resistance by consuming too much simple sugars over time, fat or not. Obesity simply increases the likelyhood.
Theyve done quite a few recent studies also showing genetics probably are much less of a contributing factor than diet. You may have diebetic tendencies due to genetics, but your genetics arent going to magically cause you to become diebetic with proper nutrition.
And to answer the OP, sure youll lose weight but youll probably lose muscle mass and possibly compromise important body systems. Protein, fat, and yes even Carbs are all important for your body to rebuild and recover.
Not according to Endocrine Web:
https://www.endocrineweb.com/conditions/type-2-diabetes/insulin-resistance-causes-symptomsHow Insulin Resistance Develops
While genetics, aging and ethnicity play roles in developing insulin sensitivity, the driving forces behind insulin resistance include excess body weight, too much belly fat, a lack of exercise, smoking, and even skimping on sleep.
As insulin resistance develops, your body fights back by producing more insulin. Over months and years, the beta cells in your pancreas that are working so hard to make insulin get worn out and can no longer keep pace with the demand for more and more insulin. Then – years after insulin resistance silently began – your blood sugar may begin to rise and you may develop prediabetes or type 2 diabetes. You may also develop non-alcoholic fatty liver disease (NAFLD), a growing problem associated with insulin resistance that boosts your risk for liver damage and heart disease.
Nor the NIH:
https://www.niddk.nih.gov/health-information/diabetes/overview/what-is-diabetes/prediabetes-insulin-resistanceWho is more likely to develop insulin resistance or prediabetes?
People who have genetic or lifestyle risk factors are more likely to develop insulin resistance or prediabetes. Risk factors include
overweight or obesity
age 45 or older
a parent, brother, or sister with diabetes
African American, Alaska Native, American Indian, Asian American, Hispanic/Latino, Native Hawaiian, or Pacific Islander American ethnicity
physical inactivity
health conditions such as high blood pressure and abnormal cholesterol levels
a history of gestational diabetes
a history of heart disease or stroke
polycystic ovary syndrome, also called PCOS
People who have metabolic syndrome—a combination of high blood pressure, abnormal cholesterol levels, and large waist size—are more likely to have prediabetes.
Along with these risk factors, other things that may contribute to insulin resistance include
certain medicines, such as glucocorticoids , some antipsychotics , and some medicines for HIV
hormonal disorders, such as Cushing’s syndrome and acromegaly
sleep problems, especially sleep apnea
Although you can’t change risk factors such as family history, age, or ethnicity, you can change lifestyle risk factors around eating, physical activity, and weight. These lifestyle changes can lower your chances of developing insulin resistance or prediabetes.
An overweight Hispanic woman smiling Being overweight or having obesity are risk factors for developing insulin resistance or prediabetes.
What causes insulin resistance and prediabetes?
Researchers don’t fully understand what causes insulin resistance and prediabetes, but they think excess weight and lack of physical activity are major factors.
Excess weight
Experts believe obesity, especially too much fat in the abdomen and around the organs, called visceral fat, is a main cause of insulin resistance. A waist measurement of 40 inches or more for men and 35 inches or more for women is linked to insulin resistance. This is true even if your body mass index (BMI) falls within the normal range. However, research has shown that Asian Americans may have an increased risk for insulin resistance even without a high BMI.
Researchers used to think that fat tissue was only for energy storage. However, studies have shown that belly fat makes hormones and other substances that can contribute to chronic, or long-lasting, inflammation in the body. Inflammation may play a role in insulin resistance, type 2 diabetes, and cardiovascular disease.
Excess weight may lead to insulin resistance, which in turn may play a part in the development of fatty liver disease.
Physical inactivity
Not getting enough physical activity is linked to insulin resistance and prediabetes. Regular physical activity causes changes in your body that make it better able to keep your blood glucose levels in balance.
Nor Medicine Net:
https://www.medicinenet.com/insulin_resistance/article.htm#what_is_the_relationship_between_insulin_resistance_and_diabetesWhat causes insulin resistance?
There are several causes for insulin resistance, and genetic factors (inherited component) are usually significant. Some medications can contribute to insulin resistance. In addition, insulin resistance is often seen with the following conditions:
The metabolic syndrome is a group of conditions involving excess weight (particularly around the waist), high blood pressure, and elevated levels of cholesterol and triglycerides in the blood.
Obesity
Pregnancy
Infection or severe illness
Stress
Inactivity and excess weight
During steroid use
Other causes of or factors that may worsen insulin resistance can include:
Taking certain medications
Older age
Sleep problems (especially sleep apnea)
Cigarette smoking
All agree that excess weight and inactivity are contributing factors. None point specifically to sugar consumption as a culprit.
ETA: As for your assertion that genetics won't cause you to develop diabetes with proper nutrition:
https://chriskresser.com/think-skinny-people-dont-get-type-2-diabetes-think-again/
https://www.everydayhealth.com/type-2-diabetes/type-2-diabetes/can-thin-people-get-type-2-diabetes/ (Indicates that eating a healthy diet can help reduce the risk; does not claim that it will prevent the condition.)
https://www.womenshealthmag.com/health/a19898577/type-2-diabetes/7 -
robthephotog wrote: »estherdragonbat wrote: »Over time the more simple sugars you consume you run the greater risk of developing type 2 diabetes which is currently at epidemic rates worldwide.
That's what junk food does to the body. Regardless of how much you weigh, too much simple sugars and for that matter too much sodium can wreak havoc on your organs.
Unfortunately even skinny people figure they can eat whatever they want without consequences.
Break that bad habit now. Opt for healthy choices, organic where possible.
No. It doesn't. The main causes of T2D are genetics and obesity. And since sugar-rich foods tend to be higher in calories (not just due to sugar, but the sugar-fat combo), it is possible that eating too many of them will push you out of maintenance and, over time, lead to weight gain, which will lead to obesity and the increased risk. But that's not the sugar causing it; it's the obesity.
Fruits are mostly simple sugars. Sodium isn't a problem for most people. No food in isolation is healthy or unhealthy; it needs to be looked at in the context of overall diet. And there's nothing to indicate that organic foods are any different nutritionally than non-organic.
100% not true. You can create insulin resistance by consuming too much simple sugars over time, fat or not. Obesity simply increases the likelyhood.
Theyve done quite a few recent studies also showing genetics probably are much less of a contributing factor than diet. You may have diebetic tendencies due to genetics, but your genetics arent going to magically cause you to become diebetic with proper nutrition.
And to answer the OP, sure youll lose weight but youll probably lose muscle mass and possibly compromise important body systems. Protein, fat, and yes even Carbs are all important for your body to rebuild and recover.
The primary driver of insulin resistance and T2D is being overly fat. Yes, it is possible to have T2D at a healthy weight, but it is far less common.
Also, I would assume the OP is talking about having some "treats" in her diet, not eating a diet consisting solely of junk foods which is the typical MFP strawman. I'm having some oats with blueberries and almonds right now. Later for a snack I'm going to have some kimchi. For lunch I have some quinoa with green peas and tuna with lemon and dill. After work I'm heading to the pool for an hour of lap swim, after which I will go home and cook dinner...tonight I'm making a Tuscan lentil stew since a cold front and rain are blowing in...for desert I'm going to have a couple of my wife's homemade cookies...guess I"m going to get the diabetes now...3 -
robthephotog wrote: »estherdragonbat wrote: »Over time the more simple sugars you consume you run the greater risk of developing type 2 diabetes which is currently at epidemic rates worldwide.
That's what junk food does to the body. Regardless of how much you weigh, too much simple sugars and for that matter too much sodium can wreak havoc on your organs.
Unfortunately even skinny people figure they can eat whatever they want without consequences.
Break that bad habit now. Opt for healthy choices, organic where possible.
No. It doesn't. The main causes of T2D are genetics and obesity. And since sugar-rich foods tend to be higher in calories (not just due to sugar, but the sugar-fat combo), it is possible that eating too many of them will push you out of maintenance and, over time, lead to weight gain, which will lead to obesity and the increased risk. But that's not the sugar causing it; it's the obesity.
Fruits are mostly simple sugars. Sodium isn't a problem for most people. No food in isolation is healthy or unhealthy; it needs to be looked at in the context of overall diet. And there's nothing to indicate that organic foods are any different nutritionally than non-organic.
100% not true. You can create insulin resistance by consuming too much simple sugars over time, fat or not. Obesity simply increases the likelyhood.
Theyve done quite a few recent studies also showing genetics probably are much less of a contributing factor than diet. You may have diebetic tendencies due to genetics, but your genetics arent going to magically cause you to become diebetic with proper nutrition.
And to answer the OP, sure youll lose weight but youll probably lose muscle mass and possibly compromise important body systems. Protein, fat, and yes even Carbs are all important for your body to rebuild and recover.
You seem to 100% have a misconception about the difference between the effects of a disease and its etiology. That diabetes involves the disruption of carbohydrate metabolism does not mean it is a disease resulting simply from carbohydrate metabolism.
I'm not sure why you would have the impression that there could be no genetic level that could make diabetes inevitable. The simple fact is there are animal models such as mice that are specifically gene altered to be exactly that: guaranteed to become diabetic, such as ones without expression of a GLUT4 receptor. Do you think it is only via magic that a human could be born with a similar genetics by mutation?
Frankly, between nutrition, genetics, and activity, I'd give the predominate factor to activity level. Give me any nutrition plan you want, I know forcing someone into bed rest will slowly cause insulin resistance. It is actually a methodology used to test various insulin resistance scenarios in studies.
Though even with high activity level, there are genetics that are such that T2D happens - Tim Noakes developed it despite being a lean, calorie-burning marathon runner.5
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