Importance of macro choice.

**Luffers** · 11-03-2010 09:53 PM

If all that is required to lose weight is a calorie defecit, does it really matter whether the macro split is highest calorie carb, fat or pro?

**anabolic** · 11-03-2010 09:59 PM

I expect that the macro breakdown determines how much of the weight lost comes from fat or as lean body mass?

**ATZ** · 11-03-2010 10:19 PM

Quote

Originally Posted by anabolic

I expect that the macro breakdown determines how much of the weight lost comes from fat or as lean body mass?

Exactly. Protein is the most lbm sparing macro, thus on a diet 1g per lb or more is required due to the catabolic nature of dieting - if you want to hang on to your hard earned muscle.

To this end you'll find protein making up at least 40% of cals on a successful fat loss diet, could be more, could be less however depending on dietary preference.

Manipulating carbs or fat if protein is sufficient seems to have little impact on fat loss outside of dietary adherance.

**Luffers** · 11-03-2010 10:21 PM

Quote

Originally Posted by ATZ

Exactly. Protein is the most lbm sparing macro, thus on a diet 1g per lb or more is required due to the catabolic nature of dieting - if you want to hang on to your hard earned muscle.

To this end you'll find protein making up at least 40% of cals on a successful fat loss diet, could be more, could be less however depending on dietary preference.

Manipulating carbs or fat if protein is sufficient seems to have little impact on fat loss outside of dietary adherance.

What about for non weight trainers i.e women that just want to drop a stone.

I would imagine they do not need to adhere to 1g of protein per 1lb of BW rule?

**ATZ** · 11-03-2010 10:27 PM

Protein has a large impact on satiety, eating a lot of meat keeps you feelig full, and whilst it only plays a small part it also has the largest TEF (thermic effect of feeding). So weight training or not it's sensible to prioritize it as it's likely to lead to increased dietary adhereance over a lower protein diet. In many ways this is why low carb/paleo diets are successfull for many (increased protein intake).

However, there's plenty examples of women dropping weight/fat without such approaches, think weigh watchers etc.