can you really eat what you want as long as your in a calorie deficit?

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homeriscool

Joined: Sep 09
Posts: 46

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Posted: 06 Apr 2013, 13:59
Hi I'm sticking to a calorie defecit and I would just like to know if my diet is good enough to be able to lose fat.

Can anyone have a look through my diet calender so far and see if my diet is ok
Spacey47

Joined: Apr 12
Posts: 916

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Posted: 06 Apr 2013, 14:03
I wouldn't say it was the healthiest diet but not the worst either.
Why all the protein shakes you are better off eating than drinking.

NCNOLE

Joined: Feb 11
Posts: 1,218

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Posted: 06 Apr 2013, 17:25
You really just have to see what the scale does. The calories burned are very rough estimates and ideally you would need to burn 500 more calories than you eat per day to see a 1 lb. weight loss in a week. Doesn't always work out that way, but at least in the beginning it should. Also, make sure your serving sizes are accurate. It's easy to think you are eating less than you are. But for the most part, if you eat less than you burn, then you will lose weight. You are in control of how fast you want to lose it - in theory! I've been at this for just over 2 years and despite a deficit I appear to be stuck on the last 15 lbs. Oh well... Good luck to you.
riocaz

Joined: Jun 12
Posts: 657

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Posted: 06 Apr 2013, 18:18
YES...

As NCNOLE said you so seem to be some of the rougher calories counts (chicken drumsticks can vary wildly for example). Weights give a better count.

But yes it has been shown many times that so long as your calorie intake is less than you expend then you WILL lose weight.

As an example, google: Mark Haub 7/11 diet for details how he lost weight eating junk... NOTE that this is not a sugestion that anyone copy this diet Mark Haub is a Professional Nutritionist and did this ONLY as a case study for his students at the Kansas State University!!!

42" jeans(25/01/2013) 40"(28/02/2013) 38"(20/03/2013) 36"(25/05/2013)
Down from 60" waist jeans since June 21st 2012.

Still keeping to my 26" jeans, but they are too tight for comfort. too many tasty things in the US, and over Xmas.

Onwards and Downwards! Smile
http://www.menu52.com/
homeriscool

Joined: Sep 09
Posts: 46

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Posted: 07 Apr 2013, 07:15
riocaz wrote:
YES...

As NCNOLE said you so seem to be some of the rougher calories counts (chicken drumsticks can vary wildly for example). Weights give a better count.

But yes it has been shown many times that so long as your calorie intake is less than you expend then you WILL lose weight.

As an example, google: Mark Haub 7/11 diet for details how he lost weight eating junk... NOTE that this is not a sugestion that anyone copy this diet Mark Haub is a Professional Nutritionist and did this ONLY as a case study for his students at the Kansas State University!!!




Well this is good to know. I'm trying to eat a lot of protein to build muscle mass which in turn burns more fat.
koreainsince...

Joined: Apr 13
Posts: 1

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Posted: 07 Apr 2013, 07:48
Sounds good but be aware that muscle weighs more than fat!
eKatherine

Joined: Aug 12
Posts: 1,286

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Posted: 07 Apr 2013, 10:43
The problem with "eat whatever you want, maintain a deficit, and lose fat" is that losing weight does not necessarily mean it is "fat" you are losing. How much of the weight you lose is fat and how much is muscle is directly related to what you are eating and the exercise you are getting. The more carbs you consume, the more of the weight you will lose as lean body mass, ie, muscle. If you don't eat enough protein, you'll lose even more muscle.

Doing strength exercise can help you maintain the lean body mass you already have. Doing more strength exercise can help you gain muscle mass, but only as long as you are consuming excess protein. Doing cardio only can burn some calories and inprove your aerobic conditioning, but in itself it will not result in increased fat loss.

A sedentary person on a high carb low calorie diet may well have lost most of the weight they lose as muscle. And if they put the weight back on afterwards, they don't gain that muscle back. So they may be worse off health-wise than when they started, whether or not they manage to maintain their loss.
paperiniko

Joined: Jul 11
Posts: 343

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Posted: 07 Apr 2013, 10:51
koreainsincere wrote:
Sounds good but be aware that muscle weighs more than fat!


no it doesn't Smile and it is perfectly possible to loose fat (not lbm)with a high carb diet, and I am saying from experience.

What affects the lbm loss proportion is the entity of the calorie deficits and the lack of strenght training but with training and a normal not extreme calorie deficit it is possible to loose fat and keep lbm even with a high proportion of carbs, maybe using some care in assuming protein and carbs after a very heavy training.

Protein have one good effect in terms of appetite control but for all other purposes their calories count in the same way as carbs
eKatherine

Joined: Aug 12
Posts: 1,286

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Posted: 07 Apr 2013, 11:04
paperiniko wrote:
koreainsincere wrote:
Sounds good but be aware that muscle weighs more than fat!


no it doesn't Smile and it is perfectly possible to loose fat (not lbm)with a high carb diet, and I am saying from experience.

What affects the lbm loss proportion is the entity of the calorie deficits and the lack of strenght training but with training and a normal not extreme calorie deficit it is possible to loose fat and keep lbm even with a high proportion of carbs, maybe using some care in assuming protein and carbs after a very heavy training.

Protein have one good effect in terms of appetite control but for all other purposes their calories count in the same way as carbs


The same volume of muscle does weigh more than that volume of fat. That's why as a person who lifts weights a lot recompositions their body, their weight may go up and size go down at the same time.

Not only that, but a pound of fat contains approximately 3500 calories, while a pound of lean muscle contains only 660 calories. So it is quite possible for a person to lose 5 pounds of lean body mass with the same deficit that could lose them 1 pound of fat.

Calories in = Calories out is a generalization that does not fit all situations equally well.
homeriscool

Joined: Sep 09
Posts: 46

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Posted: 07 Apr 2013, 11:09
This is a really interesting topic. I thought this is kind of what the weight watchers diet is all about. Not that I have done it....
eKatherine

Joined: Aug 12
Posts: 1,286

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Posted: 07 Apr 2013, 14:41
Keep in mind that Weight Watchers is also about making money. Their points system is so confusing if you want to eat something that's not listed that people either have to stay with the program 100% or leave it. At least with programs like Atkins you can follow the program with information you find online and nutritional information on all products.
Spacey47

Joined: Apr 12
Posts: 916

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Posted: 07 Apr 2013, 16:16
You are over complicating a pretty basic process

In what 4 months you have lost 2lbs which could amount to water so on essence you have really not lost anything!

I think you are severely over estimating how many calories you are burning or under estimating how many you are eating. You are a pretty big height and weight wise so if you are half as active as you say you are you could be eating 2500 calories per day and still be losing a decent amount on a regular basis.

You are either incredibly muscular and lean if half of what you say is true or you are deluding yourself in terms of what you are really doing

Nimm

Joined: Dec 10
Posts: 669

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Posted: 07 Apr 2013, 18:22
eKatherine wrote:
The more carbs you consume, the more of the weight you will lose as lean body mass, ie, muscle. If you don't eat enough protein, you'll lose even more muscle.


The first sentence is unproven and almost certainly false; the second is correct.
Carbohydrate in general is very protein-sparing, and the evidence is ambiguous as to whether there is any difference between protein-matched LC and high-carb diets at equal energy deficits.

Partitioning in a calorie deficit is affected primarily by the size of the energy deficit, the protein sufficiency of the diet, the individual's hormones (androgens in particular), the individual's training, micronutrient sufficiency of the diet, and other genetic factors. The relative proportion of fats vs CHO once protein sufficiency is met is probably near the bottom of the list in terms of factors that matter.
riocaz

Joined: Jun 12
Posts: 657

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Posted: 07 Apr 2013, 20:08
Spacey according to the guys journals he joined months ago then fell off the wagon and only restarted the day before he posted this question...

42" jeans(25/01/2013) 40"(28/02/2013) 38"(20/03/2013) 36"(25/05/2013)
Down from 60" waist jeans since June 21st 2012.

Still keeping to my 26" jeans, but they are too tight for comfort. too many tasty things in the US, and over Xmas.

Onwards and Downwards! Smile
http://www.menu52.com/
Spacey47

Joined: Apr 12
Posts: 916

      quote  
Posted: 07 Apr 2013, 23:05
riocaz wrote:
Spacey according to the guys journals he joined months ago then fell off the wagon and only restarted the day before he posted this question...

According to his journal he is now 5 kilos heavier than when he first joined over 4 years ago in 2009!

If you are 4 years in and can't understand how to use the fat secret app or even stick with it in the most basic way then anyone answering this thread is essentially wasting their breath.
You can't talk yourself trimmer or fitter you have to do , this nonsense of drinking whey shakes twice a day is utterly pointless.

eat some meat, poultry, fish or eggs, plenty of green and colorful veg, a reasonable amount of sweet potato especially on days you claim to be training so heavily and drink water
Work out your rdi using the fast secret app and stay under it by 500-1000 calories per day and give it a couple of months of honest endeavor and then report back

Don't post how am I doing after 2 days! Work at it!
Spacey47

Joined: Apr 12
Posts: 916

      quote  
Posted: 07 Apr 2013, 23:15
This place is full of people deluding themselves, those seeking magic dietary bullets, those on weird and wonderful diets that they swear by which never seem to actually get them the results they want, those who seem to think that if they type in that they are doing a certain type of exercise they are burning 1000s of calories yet in reality who knows how intensely they are really training.

The only secret is that it takes hard work , discipline and consistency to get results.

You get out what you put in, you can talk about it as much as you like it won't make a jot of difference if you are not Actually doing it
jonnybadback

Joined: Aug 12
Posts: 321

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Posted: 07 Apr 2013, 23:33
Spacey you are being a bit harsh on the guy. 11lb in 4 years is not too bad really and he has recognised that he needed to take some control. Ok he may have just restarted but its not wrong to ask if he is on the right track with what he is eating and doing. Support is needed not hypothersising on his life style and failings.
Spacey47

Joined: Apr 12
Posts: 916

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Posted: 08 Apr 2013, 01:00
I don't think so, he is heavier than he was 4 years ago!

If you haven't worked it out in 4 years you probably never will.

It's basically a lack of application or as I have said self delusion on a huge scale

The app does it all for you all you have to do is actually measure what you eat and physically do.

Even if you get it half right at that height and weight the initial weight loss should be quite rapid.

People are using this place as a crutch to make themselves feel good about not achieving anything rather than as kick to push themselves to better health and permanent weight loss

Actions speak louder than words

kingkeld

Joined: Sep 09
Posts: 1,995

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Posted: 08 Apr 2013, 03:32
I lost 170 lbs simply by creating a deficit, and doing a fair attempt at eating a varied, healthy, "sane" selection of foods. Obviously, you'll be a lot better off if your food contains veggies, meat and other "proper" foods than if it was all candy and chocolate. Smile

As long as you created a deficit, then you will lose weight. But be more conscious about your food choices and it will be a lot easier, faster and you'll feel much better doing it.

Visit my website: www.tabdig.info

"Losing weight is never about eating as little as possible"
- Kingkeld.
"You wouldn't worry so much about what others think of you if you realized how seldom they do.
― Eleanor Roosevelt
"Do. Or do not. There is no trying."
- Master Yoda.

I went from morbidly obese to being the owner of TABDIG - a weight loss coaching service that helps people worldwide losing weight. It's been an amazing journey. From October 4th 2010 to April 3rd 2012 I lost half my body weight - 80 kilos/170 lbs. Since then, I have had two cosmetic surgeries to remove excess skin. I have now quadrupled my strength, gained several kilos in muscle mass, and today I focus on building muscle, optimizing my diet, living healthy and helping people to reach the very same goals. I am stronger, healthier, thinner, happier! If you feel that you need help losing weight, don't hesitate to send me an inbox message.
Diablo360x

Joined: Jul 11
Posts: 817

      quote  
Posted: 08 Apr 2013, 08:12
So, what I've gathered from this thread is that ekatherine is still spreading misinformation, Spacey is a not very supportive, and Nimm and Kingkeld are still awesome. All is well in the world.
Love your food or risk failure. No quick fixes, this is a lifestyle change. No extremes are needed just consistency.



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