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What Is The Best Macros For Weight Loss?

Written by:

Obi Obadike

Obi Obadike

Celebrity Fitness & Nutrition Expert, CFT, SFN, M.S. Founder & CEO – Ethical Inc.
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What is the best macros for weight loss? How many calories you consume is more important than the type of macros you are obtaining when it comes to fat loss. Research studies shows you can lose fat regardless of your macro diet ratio.

You always have people that will swear up and down that if you consume an extremely low carbs diet, they will lose fat. There is no scientific validation to this claim or theory from a long-term perspective.

But most studies say your macronutrient doesn’t really bare any influence on fat loss or losing weight. The studies show that being in a caloric deficit is what influences weight loss and fat loss. Different macronutrient ratios don’t significantly affect how much fat you can lose.

What is the best macros for weight loss? Photo Credit: iStock- VectorMine

There was a research group of over 600 overweight people that were on a low fat and low carb diet. In the first two months of the study the low-fat group consumed 20 grams of fat per day. And the low carb group consumed 20 grams of carbs per day.

After two months both groups started to added fats and carbs back in their diet. Both groups reduced their calorie intake by 500 to 600 calories. The end of the study revealed that the low-fat diet group lost 11.7lbs compared to the low-fat group which lost 13.2lbs. The difference in weight loss between groups were only 1.5 pounds over the course of 12 months.

“How many calories you consume is more important than the type of macros you are obtaining when it comes to fat loss.” Celebrity Fitness & Nutrition Expert Obi Obadike

The study reveals that there isn’t a significant difference in weight loss regardless of the type of macronutrient ratio diet program you are on.  It is important to know although calories matter when it comes to weight loss or fat loss; how it makes you feel on the inside differs because of the quality of the calories. Let me explain behind this scientific rationale.

A good example is eating 100 calories of broccoli vs eating a 100-calorie doughnut. Both foods will affect your body differently in terms of how it makes you feel. 100 calories of broccoli equate to about 4 cups of broccoli. Now imagine eating 4 cups of broccoli how full you will be.

In fact, you may not have the appetite to anything for most of the day because of all that fiber from that broccoli. If you eat 100 calories of a doughnut you are more than likely going to want to eat another 100 calories of another doughnut or more.

The food quality and your macronutrient composition can affect and influence how hungry or full you will feel. That is why all calories are not created equal in terms of how it will make you feel. And how healthy it will be for your internal health.

If you focus on making sure your macros are balanced meaning the 40% protein, 40% carbs and 20% fats pyramid as a starting pointing.  And make that your baseline starting point to fit your macros. Then you don’t have to focus on counting macros because your macros will not make a significant difference in body composition change.

The best weight-loss and fat loss foods to eat are nutrient dense foods such as fruits, vegetables, whole grains, fish, chicken, dairy, beans, etc. These foods are rich in fiber and high in water and it will increase your fullness making you eat less calories.

The Bottom Line your macronutrient ratios don’t influence how much fat or weight you can lose. The number of calories and food will always dictate weight loss vs weight gain. A low carb or low-fat diet won’t have any significant change in your weight loss or fat loss. To lose weight focus on eating healthy food and eating fewer calories to burn.

If you have any interest in trying any of our Ethical Supplement  products to help you heighten your immune system or assist you with your fitness, weight loss or health goals. You can go to https://ethicalinc.com/product/appetite-suppressant/

References

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  2. Phillips SM. A brief review of higher dietary protein diets in weight loss: a focus on athletes. Sports Med. 2014 Nov;44 Suppl 2(Suppl 2):S149-53. doi: 10.1007/s40279-014-0254-y. PMID: 25355188; PMCID: PMC4213385.
  3. Halton TL, Hu FB. The effects of high protein diets on thermogenesis, satiety and weight loss: a critical review. J Am Coll Nutr. 2004 Oct;23(5):373-85. doi: 10.1080/07315724.2004.10719381. PMID: 15466943.
  4. Hess J, Rao G, Slavin J. The Nutrient Density of Snacks: A Comparison of Nutrient Profiles of Popular Snack Foods Using the Nutrient-Rich Foods Index. Glob Pediatr Health. 2017 Mar 30;4:2333794X17698525. doi: 10.1177/2333794X17698525. PMID: 28491924; PMCID: PMC5406144.
  5. Swinburn BA, Sacks G, Hall KD, McPherson K, Finegood DT, Moodie ML, Gortmaker SL. The global obesity pandemic: shaped by global drivers and local environments. Lancet. 2011 Aug 27;378(9793):804-14. doi: 10.1016/S0140-6736(11)60813-1. PMID: 21872749.
  6. Gardner CD, Trepanowski JF, Del Gobbo LC, Hauser ME, Rigdon J, Ioannidis JPA, Desai M, King AC. Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion: The DIETFITS Randomized Clinical Trial. JAMA. 2018 Feb 20;319(7):667-679. doi: 10.1001/jama.2018.0245. Erratum in: JAMA. 2018 Apr 3;319(13):1386. Erratum in: JAMA. 2018 Apr 24;319(16):1728. PMID: 29466592; PMCID: PMC5839290.
  7. Sacks FM, Bray GA, Carey VJ, Smith SR, Ryan DH, Anton SD, McManus K, Champagne CM, Bishop LM, Laranjo N, Leboff MS, Rood JC, de Jonge L, Greenway FL, Loria CM, Obarzanek E, Williamson DA. Comparison of weight-loss diets with different compositions of fat, protein, and carbohydrates. N Engl J Med. 2009 Feb 26;360(9):859-73. doi: 10.1056/NEJMoa0804748. PMID: 19246357; PMCID: PMC2763382.

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