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TOPIC: Macros for Fat Loss

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June 20, 2012 9:59 AM
What are the optimal macros for fat loss? I was contemplating 40c/40p/20f or 40c/30p/30f?

Should I watch anything else like sugar or sodium or anything like that?
  22767990
June 20, 2012 10:00 AM
It varies. For me, it was 50p/30c/20f.
June 20, 2012 10:02 AM
Good question, I usually try to do a 30/30/30 then let the other 10 fall where it may, usually most of it ends up in the protein though.
  19328820
June 20, 2012 10:04 AM
Hmm.. with 50% protein wouldn't you have to up the fiber somehow too? I thought most fiber comes from carb rich foods.
  22767990
June 20, 2012 10:09 AM
I'm currently doing 40/40/20 and 1300 cal/day, in accordance with a plan I am following from bodybuilding.com. I know a few others that follow this ration also. Check out Bodybuilding.com, it's a great site.
  19588618
June 20, 2012 10:10 AM
Non starchy vegetables have fiber and minimal carbohydrates. Fat loss will happen quicker if you eliminate blood sugar spikes from simple sugars such as sodas, juices, candy, chips, white bread products, white flour pastas, etc. These cause an increase in blood sugar which cause a spike in insulin. Output of insulin causes the body to hang on to fat around the waist. As a female our hormones are effected by simple sugars also, which eventually have the same effect as excess insulin production. I do 45/30/25 just making sure my carbs are complex grains, non starchy vegetables and 2 fruits per day. I am a registered dietitian and was certified by ACSM as a personal trainer. Therefore, I am always researching the newest research and discerning what is real and what is not.
Edited by judyelawson On June 20, 2012 10:12 AM
June 20, 2012 10:11 AM
QUOTE:

Hmm.. with 50% protein wouldn't you have to up the fiber somehow too? I thought most fiber comes from carb rich foods.


No. You are trying to lose weight not gain. Besides, you won't be on this for too long. Fat will melt fast. But you have get your fibers from veggies and such. If you choose the right carbs, you won't need additional fiber.

My fiancee goes more like 45-40% protein 30%carbs and 20% fats. She drops weight weekly. And the right weight too. Meaning, fat.
June 20, 2012 10:12 AM
QUOTE:

Non starchy vegetables have fiber and minimal carbohydrates. Fat loss will happen quicker if you eliminate blood sugar spikes from simple sugars such as sodas, juices, candy, chips, white bread products, white flour pastas, etc. These cause an increase in blood sugar which cause a spike in insulin. Output of insulin causes the body to hang on to fat around the waist. As a female our hormones are effected by simple sugars also, which eventually have the same effect as excess insulin production. I do 45/30/20 just making sure my carbs are complex grains, non starchy vegetables and 2 fruits per day.


Yeah I've already cut out that stuff for the most part and it made a difference so far. I had 2 cups of blueberries last night and that added so much sugar and carbs!! I think fruit is simple carbs right?
  22767990
June 20, 2012 10:13 AM
QUOTE:

Non starchy vegetables have fiber and minimal carbohydrates. Fat loss will happen quicker if you eliminate blood sugar spikes from simple sugars such as sodas, juices, candy, chips, white bread products, white flour pastas, etc. These cause an increase in blood sugar which cause a spike in insulin. Output of insulin causes the body to hang on to fat around the waist.


And that is all everyone on this thread really need to know about weight loss. I agree with you 200%.
Edited by strikerjb007 On June 20, 2012 10:26 AM
June 20, 2012 10:17 AM
You are right, two cups of blueberries is too much for one meal or snack. Each cup has about 18 - 20 grams of carbohydrate almost all of which are simple sugars and some fiber. They have great antiaging antioxidants so dont cut them out completely.
June 20, 2012 10:20 AM
QUOTE:

Non starchy vegetables have fiber and minimal carbohydrates. Fat loss will happen quicker if you eliminate blood sugar spikes from simple sugars such as sodas, juices, candy, chips, white bread products, white flour pastas, etc. These cause an increase in blood sugar which cause a spike in insulin. Output of insulin causes the body to hang on to fat around the waist. As a female our hormones are effected by simple sugars also, which eventually have the same effect as excess insulin production. I do 45/30/25 just making sure my carbs are complex grains, non starchy vegetables and 2 fruits per day. I am a registered dietitian and was certified by ACSM as a personal trainer. Therefore, I am always researching the newest research and discerning what is real and what is not.


Stop making things up

Also protein spikes insulin...
June 20, 2012 10:20 AM
I have mine set to 60% P 25% C 15% F ......not sure if this is a good rate but I lift weights alot and dont want to lose muscle
June 20, 2012 10:23 AM
QUOTE:

I'm currently doing 40/40/20 and 1300 cal/day, in accordance with a plan I am following from bodybuilding.com. I know a few others that follow this ration also. Check out Bodybuilding.com, it's a great site.


Yeah I'm trying for a similar ratio but always end up going on fat. I have to see what I can cut out from those foods. I'm also on around 1350 cal/day but I another ~300-500 daily from exercise which I don't always eat back.
Edited by onikonor On June 20, 2012 10:28 AM
  22767990
June 20, 2012 10:40 AM
QUOTE:

QUOTE:

Non starchy vegetables have fiber and minimal carbohydrates. Fat loss will happen quicker if you eliminate blood sugar spikes from simple sugars such as sodas, juices, candy, chips, white bread products, white flour pastas, etc. These cause an increase in blood sugar which cause a spike in insulin. Output of insulin causes the body to hang on to fat around the waist. As a female our hormones are effected by simple sugars also, which eventually have the same effect as excess insulin production. I do 45/30/25 just making sure my carbs are complex grains, non starchy vegetables and 2 fruits per day. I am a registered dietitian and was certified by ACSM as a personal trainer. Therefore, I am always researching the newest research and discerning what is real and what is not.


Stop making things up

Also protein spikes insulin...


Thank you.
  1930570
June 20, 2012 10:49 AM
QUOTE:

QUOTE:

Non starchy vegetables have fiber and minimal carbohydrates. Fat loss will happen quicker if you eliminate blood sugar spikes from simple sugars such as sodas, juices, candy, chips, white bread products, white flour pastas, etc. These cause an increase in blood sugar which cause a spike in insulin. Output of insulin causes the body to hang on to fat around the waist. As a female our hormones are effected by simple sugars also, which eventually have the same effect as excess insulin production. I do 45/30/25 just making sure my carbs are complex grains, non starchy vegetables and 2 fruits per day. I am a registered dietitian and was certified by ACSM as a personal trainer. Therefore, I am always researching the newest research and discerning what is real and what is not.


Stop making things up

Also protein spikes insulin...


Yeah, well, I happen to be a real rocket surgeon, so there.
  13657057
June 20, 2012 11:44 AM
"real rocket surgeon" - is that any relation to a "Rocket Scientist" ?

or was that "tongue in cheek" - just wondering.....
Edited by tangal88 On June 20, 2012 11:45 AM
June 20, 2012 12:08 PM
In my research of people that lost weight (and kept it off) I couldn't find one macro that everyone agreed upon.

I found out that the best thing to do is whatever feels good enough for you to stick to a reduced calorie diet is the best thing...

For me it's been 60c/20p/20f, been doing that for 3 years while maintaining this loss and still have gained lean body mass.

When I drop lower on carbs I find I want to kill people and diet is the least of my worries. :)

But again, each person is different, I would suggest you experiment with a few, start with 40c/40p/20f
  1889800
June 20, 2012 12:11 PM
QUOTE:

"real rocket surgeon" - is that any relation to a "Rocket Scientist" ?

or was that "tongue in cheek" - just wondering.....


Some people will say, "It doesn't take a rocket scientist..." and others "It doesn't take a brain surgeon...", so the jokey way is to say "rocket surgeon".
  6008460
June 20, 2012 1:52 PM
QUOTE:

QUOTE:

"real rocket surgeon" - is that any relation to a "Rocket Scientist" ?

or was that "tongue in cheek" - just wondering.....


Some people will say, "It doesn't take a rocket scientist..." and others "It doesn't take a brain surgeon...", so the jokey way is to say "rocket surgeon".


ahh...gotcha - thanks.

I have heard the Rocket Scientist version - but not the Brain Surgeon version. :)
June 20, 2012 5:39 PM
Seems I did good on my ratios today even though somehow I'm off the totals assigned by MFP

MFP set to 40c/40p/20f or 169c/169p/37f

I ended up with 44c/41p/15f or 145c/136p/50f

Now my ratios are good but I'm over in grams on the fat again??? Which number is more important ratio or total grams? Help please :(
  22767990
June 20, 2012 5:43 PM
1) Meet your calories for the day.

2) Meet your protein for the day. (1g/ goal weight lbs is the rule I like)

After that, ratio matters jack for weight loss. high carb, low carb, balanced carb, whatever. Long as your calories and protein needs are met, your body will take care of the rest. Read Lyle Mcdonald on this subject, goes into detail on this quite a lot. And there has yet to be a study showing 'optimal fat loss ratio' that I've seen other than the above 2 rules.

Exception being some sort of medical issue... But thats rare.
June 20, 2012 5:46 PM
I found this video very helpful for figuring out cutting macros.

http://www.youtube.com/watch?v=bakMu9ddQ5I
Edited by mustgetmuscles1 On June 20, 2012 5:47 PM
  18262944
June 20, 2012 5:47 PM
QUOTE:

What are the optimal macros for fat loss? I was contemplating 40c/40p/20f or 40c/30p/30f?

Should I watch anything else like sugar or sodium or anything like that?


I do 40c/30p/30f

I try to limit the sugar, but if you are eating whole grain/whole wheat carbs that should help eliminate some of the sugar issue
June 20, 2012 5:49 PM
QUOTE:

1) Meet your calories for the day.

2) Meet your protein for the day. (1g/ goal weight lbs is the rule I like)

After that, ratio matters jack for weight loss. high carb, low carb, balanced carb, whatever. Long as your calories and protein needs are met, your body will take care of the rest. Read Lyle Mcdonald on this subject, goes into detail on this quite a lot. And there has yet to be a study showing 'optimal fat loss ratio' that I've seen other than the above 2 rules.

Exception being some sort of medical issue... But thats rare.



Well I'm just confused because there are several things I've gathered so far. Reduce fat intake to increase fat loss (along with calories of course).
Maintain adequate protein intake (my goal weight is 140 so im good there at 136 for today)

MFP goal on fat is very low and people have advised that women should consume around <60 g a day.

I just don't understand why MFP is setting my protein goals/carb goals so high and fat so low. Is there something I can adjust for how many calories come from fats to bump up the number? I've already set it to 40/40/20 and the numbers it spit out still don't make sense.
Edited by onikonor On June 20, 2012 5:50 PM
  22767990
June 20, 2012 5:54 PM
QUOTE:

I found this video very helpful for figuring out cutting macros.

http://www.youtube.com/watch?v=bakMu9ddQ5I


Watching thanks.
  22767990

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