Loss and muscle building: Fat and carbohydrates are not central
Rachel Hosie before and after reducing her body fat. Rachel Hosie To lose fat, a calorie deficit is the most important factor. Proteins are also important as they fill you up and help build muscle. I don’t think much about carbs and fat. Instead, I try to find a balance between the two. Regardless of whether you want to lose fat, build muscle or just pay attention to how you supply your body with nutrients – an overview of the macronutrients can be of great help. All foods are made up of three macronutrients (or macros): protein, carbohydrates, and fat. Protein and carbohydrates each have four calories per gram, while fat has nine. Anyone with a specific fitness goal should keep an eye on their protein intake and total calorie intake, rather than focusing so much on the carbohydrates and fats. This method has helped me lose fat and build muscle over the years. I was able to reduce my body fat percentage from 31 percent to 17 percent.
Proteins are crucial for building muscle
In my biggest fat loss phase in 2019, I lost 16 kilograms. However, it was very important to me not to lose the muscles that I had previously built up through weight training. In order to maintain the muscles, I made sure not to set my calorie intake too low and did strength training consistently. I also had a high-protein diet and set myself the goal of eating 1.75-2 grams of protein per kilogram of body weight every day.
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Your privacy settings prevent the loading and display of all external content (e.g. graphics or tables) and social networks (e.g. YouTube, Twitter, Facebook, Instagram etc.). Please activate the settings for social networks and external content in the privacy settings . Changing your privacy settings “Of the three macros, we are most interested in protein, as increasing protein intake can help weight loss by regulating appetite and preventing food cravings,” sports nutrition expert Scott Baptie told Business Insider. Protein keeps you full and helps muscles regenerate after exercise. It also uses more energy in digestion when compared to carbohydrates and fat, known as the thermal effect of food. When I eat a low-protein meal, nothing serious happens at first – one day or another of low protein intake doesn’t affect my progress. But I realize that I am hungrier.
I don’t worry about fats and carbohydrates
According to Baptie, to lose weight it is “not really necessary” to check how many fats and carbohydrates you are eating – as long as you have your proteins and calories under control. If you feel better eating more carbohydrates, you should, personal trainer Ben Carpenter explained on Instagram. And if you prefer to eat more fat, you should do that too. “Long-term results always depend on personal habits, so it makes sense to give preference to personal preferences over a particular eating pattern that doesn’t suit you,” he says.
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Your privacy settings prevent the loading and display of all external content (e.g. graphics or tables) and social networks (e.g. YouTube, Twitter, Facebook, Instagram etc.). Please activate the settings for social networks and external content in the privacy settings . Change privacy settings I prefer to keep my carbohydrate and fat intake in balance. Some days I consume more of one or the other, but I don’t notice much of a difference in my mood or fitness performance. Higher carbohydrate intakes make me bloat more because carbohydrates cause water retention, but I know that it will not add fat.
Overall, the most important thing is the calories
Counting calories is not for everyone, though. But if you want to lose fat, calories count for you. Tracking my eating habits works well for me, and I always come back to it whenever I want to lose fat, even if I’m not so strict about it. I use the free MyFitnessPal app. When it comes to losing weight, the most important thing is your calorie intake. If you haven’t reached your protein goal at the end of the day but still consumed the planned calories, the best thing to do is to stop eating. This is where all the fitness professionals I’ve spoken to agree. “The calorie goal comes first, protein intake second, and everything else is based on your personal preferences,” says Carpenter. This article was translated from English and edited by Ilona Tomić. You can read the original here. Read too
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