Macros and Weight Loss

[Alcyon]

Hi all,

I am interested in learning more about macros and weight loss.  I do understand that ultimately weight loss comes down to simple calories in/calories out, but I would like to know what the research and your personal experiences show regarding macros and daily carb/fat/protein percentages.  

Currently, I am under taking about a 20-25 lbs. weight loss.  At this time, I am a 26 yo female, 5'3" and 144 lbs.  I am hoping to get back to a lean 120 - 125lbs. by the middle-end of the summer.  Although I have experiece with strength training, to ease back into a regular gym routine and not overwhelm myself, my activity is limited to cardio (elliptical, stairmaster, or spin classes) for 40 minutes and the 30-day shred DVD 5 days/week.  After I achieve 10 lbs weight loss or so, I plan to transition back to heavy lifting, and reduce my cardio accordingly. 

My diet consists of mostly organic vegetables, fruits, dairy, eggs, poultry, and meat, as well as lots of healthy fats (eg. coconut oil, seeds, nuts, avocado).  I rarely gravitate towards high carbohydrate meals (although my cravings change significantly when I a run regularly - bring on the oatmeal).  On most days, I eat 20-30% carbs / 40-50% fat / 15-30% protein.  

My questions are these:  Do I need to tweek these percentages?  If I do or if I don't, how will this affect my weight loss, provided I maintain a deficit.  How should I alter these percentages when I transition back to lifting heavy.  I would really appreciate thoughts on / links to articles about nutrition, especially for women, with bulking and cutting cycles.  

Thanks so much for all of your input!  



 

[Dominique]

What does your protein intake translates into, in terms of grams of protein per lb of body weight? IMO this would be the starting point: you want to consume enough protein to minimize muscle loss in a caloric deficit, especially when doing no resistance training at all. 

My feeling is you may be eating too much fat: no matter how healthy they are, they are still 9 calories per gram. You’re doing a lot of cardio, and a large part of that may just be used to offset calories from your fat intake. You could probably cut some fats, do less cardio and still have the same deficit. Less cardio = less stress (eating at a deficit is already a source of stress, so you don’t want to make it worse).

What is the rationale of waiting until you’ve lost 10 lbs before resuming weight lifting? Wouldn’t you want to lose as little muscle mass as possible, given that it will be harder to get it back? 

[divedragon]

It may not be true that calorie in vs calorie out is a valid formula (and I too was always on this bandwagon).  I've been reading a lot on a Dr. Jason Fung's study, experience and practice directed at diabetes and obesity in general.  He is a kidney specialist out of Tornonto, Canada.

His position is that it's not calories that make you fat, but insulin.  Some foods tend to trigger a very high insulin response where other don't, regardless of the glycemic ratio of the food.  There are also "protective factors" that are with some foods that mitigate the insulin response and they include fiber and fat.  Carbs will typically tirgger the highest insulin response unless the fiber to calorie ration is large.  That makes sense if you consider more fiber protects more calories (i.e.: glycemic ratio) and few calories equal less glucose in the blood to be acted on by the insulin.

Oddly enough, protein cause a high insulin response as well, especially beef.  Chicken is lower.  The protective factors with protien or multi-fold: 1) It produces very little blood glucose that could be converted to fat 2) It causes stronger feelings of being full sooner, so overall less calories and 3) It slows the emptying from the stomach, slowing the digestive time and further decrease blood glucose.

Fats cause the lowest insulin response of any food.  Olive oil, coconut oil and, of all things butter are among the lowest.  While calories per gram is high, it doesn't result in high blood glucose and, with very low insulin, very little stand a chance of getting converted to fat, most likly will just be consumed.

Combining certain foods can be used to add further protective qualities.  Protein with fat and high fiber veggies would be a good meal.  Say chicken or fish with a few slices of advacado and some broccoli.  Vinegar is also a protective ingredient so you can drink a couple of tablespoons of vinegar (diluted) with your meal.  Additionally, foods that have been fermented like saurkraut and pickles are equally good.

He also seems to be a proponent of the Low Cholesteral High Fat diet and it looks like your ratio's are pretty close to that.  I've been going through his website for a couple of weeks now and haven't gotten through it all, but I really enjoy the  scientific presentations.

Dr Fung offers all sorts of science from both his work and works of others.  There is a heck of a lot on his site, but most of this is covered in his Aetiology of Obesity lecture series that can be found here:  https://intensivedietarymanagement.com/category/lectures/the-aetiology-of-obesity-lecture-series/

Here is the start of his blog:  https://intensivedietarymanagement.com/

Good luck and happy reading.

[Alcyon]

Divedragon,

Thank you so much for passing that link along.  From what I have learned at university studying macronutrient metabolism, Dr. Fung's theory seems logical.  I really shy away from and find it difficult to imagine lowering my fat intake because of how important fats and fiber are for stabilizing blood sugar levels.  This seems particularly important during weight-loss, as well, because of the protective nature of fat.  


Dominique,

Thanks for your input.  My protein is usually between 60-100grams/day, fat around 50-70grams/day, and carbs 80-125grams/day.   

Re: exercise.  I am trying to a bulk/cut approach with nutrition to support this.  Building muscle while maintaining a calorie deficiet simply does not work for me because I am unable to consume enough calories to satisfy my cravings and protein needs while staying below recommended calorie levels.  I am hoping to cut about 10 lbs. first (need those clothes to fit a little more comfortably 😉 ) and then adjust my nutrition to support muscle gain.  Then, after about 12 weeks, attempt another cut.  I really don't know much about this and how nutrition plays in exactly, which was why I was putting the question out there for input.  I wasn't so much worried about muscle loss since I was doing the 30 day shred dvd to keep those muscles active and maintain their strength (which is not much at this time 😕 ). 

Thanks again!   

[emili]

if you feel like reading some more, check this out: http://www.aworkoutroutine.com/

He is not for everyone, but he shares good info...