How To Utilize Macro-Nutrients For Easy Fat-Loss (Without Starving Yourself)

Jun 06, 2018 by apost team

Diets are defined by their ratio of macronutrients. The makeup will affect how easily you will lose weight and influence how your body will keep the weight off. Instead of simply eating less or counting calories, it is important to understand the ratio of fats, carbohydrates, and protein that you are consuming. Each macronutrient will play a different role in fueling your body. 

Diets range in grams of macronutrients per day based on the amount of calories that you consume. The easiest way to analyze your diet choices are in percentages.

  • Very high protein is in the range of 45% protein, 25% fat, and 25% carbohydrates.
  • The average western diet is 22% protein, 36% fat, and 43% carbohydrates.
  • A ketogenic diet is one that is focused on low carb and high fat. This diet is 11% protein, 79% fat, and 11% carbohydrates.

As you can see, the food you consume will give you a variety of different results.

When attempting to lose fat, it is not enjoyable to simply "eat less". It is ideal to eat foods that allow you to lose weight while still being satiated. As satiety goes down, obesity goes up. Those that chose a low protein, high fat diet were more likely to become obese while those that chose a very high protein diet were more likely to be satiated and had a decreased chance for obesity. 

Satiety allows us to remain satisfied with the amount of food we are consuming while still existing within our calorie limit. A very high protein diet is the most effective at allowing us to eat to satiety while not traveling beyond the calorie limit. A low protein, high fat diet will constantly force us to travel beyond our calorie limit while not being satiated. 

The extreme ends of macronutrient ratios, high-fat and low-protein, will cause a lower satiety. You will have a hard time losing fat this way. Lowering the overall intake of carbohydrate while increasing protein will increase satiety. 

Studies show that fat loss is most directly affected by focusing on consuming enough protein rather than consuming less carbs. You should first focus on higher protein, then lower fat, and finally restricting carbohydrates is last. The amount of carbohydrates has the least affect on fat loss and satiety. 

Your overall goal will be to consume within your daily calorie target while still being satiated. This provides a long term solution to fat loss. A high fat diet will make it hard to stay within the set calorie limit due to the high calorie content in fat.

It is clear that what, rather than simply how much you eat, directly affects your fat loss. What will you do to change your diet? Make goals with a friend to keep each other honest!

Our content is created to the best of our knowledge, yet it is of general nature and cannot in any way substitute an individual consultation with your doctor. Your health is important to us!