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Losing weight does it matter what you eat

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PaulStat
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2008/05/21 14:56:46 (permalink)
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Losing weight does it matter what you eat

Real simple question to lose weight i've been told before eat 500 cals less per day than your maintenance levels so if the average man were to consume (whether it be food or drink) 2000 calories per day he will lose weight, no matter what the source! Is this correct?

Or does it matter, i.e. don't eat/drink too much of one thing?
#1

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    fraser
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    RE: Losing weight does it matter what you eat 2008/05/21 15:10:31 (permalink)
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    Hello, welcome to MT.

    You're right that if you are consuming less calories than what you burn then you will lose weight, but there's a few other things to consider!

    Firstly, what you are actually shedding- fat or muscle? Muscle is valuable, it keeps you looking good and the more muscle you have the easier it is to lose fat; think of muscle as 'metabolically active tissue'

    It is also possible to drop calories too low, in this scenario you won't lose fat as quickly as you otherwise would if you were on a more reasonable weight loss plan, and you're far more likely to falter on your diet, cheat, lose muscle and feel like crap.

    Because the basic rule of weight loss is a calorie deficit (500 cals below maintenance is a ballpark figure) it's important to ensure you're still getting enough protein to meet your needs, enough essential fats to keep you alive, and enough carbs to fuel cardio and weight training without collapsing. This is easier when bulking as intake of all foods will be higher. Don't forget intense work in the gym is key to fat loss and without the right diet your performance will suffer= fat loss suffers. It's also important you get in enough micronutrients from things like fruit and veg, and enough fibre from your diet all while in a calorie restricted state- so YES imo it is important you get your cals from the right places even if you just want to lose some weight.

    Someone eating 2000 cals a day on a healthy balanced diet will see very different results from someone consuming 2000 cals from beer and cakes, for example

    #2
    PaulStat
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    RE: Losing weight does it matter what you eat 2008/05/21 15:19:03 (permalink)
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    It is also possible to drop calories too low, in this scenario you won't lose fat as quickly as you otherwise would if you were on a more reasonable weight loss plan, and you're far more likely to falter on your diet, cheat, lose muscle and feel like crap.


    Thanks for the welcome :).

    What is too low? At the moment i'm finding it hard to get to that 2000 kcals levels, for example on Wednesdays I train twice once in the morning before work and once in the evening with some martial arts, I estimated that last week I ate 3187 calories on the Wednesday (good day for me I ate loads :) ) but I burnt about 1820 calories which meant my net was 1367. I think I would of struggled to actually eat anymore that day
    #3
    fraser
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    RE: Losing weight does it matter what you eat 2008/05/22 23:30:08 (permalink)
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    No need to aim for a certain figure mate, just work out what you need based on how much weight you're losing and how you're feeling performance wise.

    Without metabolic testing you won't know your exact resting calorie requirements and how many calories you're actually using during exercise anyway. I know from experience that if i eat about 2000 cals a day i don't lose weight- if i add cardio in then i start to see results. If i eat much more i get fat- thats all the basics i need to know.

    trial and error!
    #4
    Uno
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    RE: Losing weight does it matter what you eat 2008/05/23 10:39:59 (permalink)
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    Weightloss is 80% nutrition, 10%weights 10% cardio.

    Its diferent for everyone, but it shows how important it is.


    You burned 1820 calories in a workout\

    how do you measure that, with a HR monitor\
    post edited by Uno - 2008/05/23 10:42:27
    #5
    Thurton
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    RE: Losing weight does it matter what you eat 2008/05/31 02:27:51 (permalink)
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    I think that just aiming for say 2000 calories every day (no matter what foods you eat) isn't a good way to go.

    First, eating lots of easy to digest (and tasty!) food means that you get hungry much quicker than if you eat lots of fibrous (and not tasty!) veg and whole grains. This is much much more important than people give credit for in my opinion. A diet that leaves you hungry is almost impossible to stick to. It's human nature to eat when you are hungry - deep in the genes ;)

    Second, you want to focus on nutrients. Bodybuilders have a very specific type of diet which focuses on getting enough protein (1-1.5g for each lb of body weight). To put that in perspective an average(ish) man is 180lbs - a large tin of tuna (which is an extremely high protein source) has about 35g of protein in it, a large chicken breast about 20g. Getting all this protein helps you build up muscle. If you just eat what you want, you are likely not to get enough protein.
    #6
    kitty
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    RE: Losing weight does it matter what you eat 2008/05/31 08:39:36 (permalink)
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    The 2500 calorie figure is what the government recommend for the average man. Some could eat this and lose weight others could put on weight whilst others will maintain. How 'average' are you is what you need to figure out!!

    Balance is the key, not eating the whole of the calories in chocolate. Yes if you only eat a deficit level of calories in chocolate you will lose weight but you will also suffer from other illnesses brought on my malnutrition............extreme example but shows how silly it would be not to eat a balanced diet.

    As said, don't be anal about calories.

    #7
    Reborn
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    RE: Losing weight does it matter what you eat 2008/05/31 11:55:28 (permalink)
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    ORIGINAL: Uno

    Weightloss is 80% nutrition, 10%weights 10% cardio.

    Its diferent for everyone, but it shows how important it is.


    You burned 1820 calories in a workout\

    how do you measure that, with a HR monitor\



    Totally agree with this post, once you have subjected your body to the shock of a gym for 6 mths any progress you make is mostly decided by your nutrition. As already stated, your goal should be to lose fat and minimise muscle loss, ergo ingest high amounts of protein, low fat and keep your carbs complex and lower than you normally do. If you do this and train hard you will see results.

    Plus you cite a figure of 2000cals, if you ate 5 meals of 400 cals you will lose a lot more weight than if you eat 1 meal of 2000 cals.

    My username has nothing to do with my religious beliefs.....
    #8
    BYF1
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    RE: Losing weight does it matter what you eat 2008/05/31 14:27:15 (permalink)
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    ORIGINAL: Reborn


    ORIGINAL: Uno

    Weightloss is 80% nutrition, 10%weights 10% cardio.

    Its diferent for everyone, but it shows how important it is.


    You burned 1820 calories in a workout\

    how do you measure that, with a HR monitor\



    Totally agree with this post, once you have subjected your body to the shock of a gym for 6 mths any progress you make is mostly decided by your nutrition. As already stated, your goal should be to lose fat and minimise muscle loss, ergo ingest high amounts of protein, low fat and keep your carbs complex and lower than you normally do. If you do this and train hard you will see results.

    Plus you cite a figure of 2000cals, if you ate 5 meals of 400 cals you will lose a lot more weight than if you eat 1 meal of 2000 cals.



    Please explain why you will lose a lot more weight eating 5 x 400cal meals a day opposed to 1 meal of 2000 cals?

    #9
    Reborn
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    RE: Losing weight does it matter what you eat 2008/05/31 16:49:18 (permalink)
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    ORIGINAL: BYF1


    ORIGINAL: Reborn


    ORIGINAL: Uno

    Weightloss is 80% nutrition, 10%weights 10% cardio.

    Its diferent for everyone, but it shows how important it is.


    You burned 1820 calories in a workout\

    how do you measure that, with a HR monitor\



    Totally agree with this post, once you have subjected your body to the shock of a gym for 6 mths any progress you make is mostly decided by your nutrition. As already stated, your goal should be to lose fat and minimise muscle loss, ergo ingest high amounts of protein, low fat and keep your carbs complex and lower than you normally do. If you do this and train hard you will see results.

    Plus you cite a figure of 2000cals, if you ate 5 meals of 400 cals you will lose a lot more weight than if you eat 1 meal of 2000 cals.



    Please explain why you will lose a lot more weight eating 5 x 400cal meals a day opposed to 1 meal of 2000 cals?




    well if you ingest 2000 cal in one sitting, even if they are nutrient rich, the body can only utilise so much at once. Ergo a larger amount will be stored as fat. If you eat 5 nturient rich meals, spread evenly over the day not only will you not be asking your body to use an unecessary amount of calories at once, you will keep your metabolism firing and burning steadily.

    But you knew that anyway didnt you?

    My username has nothing to do with my religious beliefs.....
    #10
    jaybrown
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    RE: Losing weight does it matter what you eat 2008/05/31 18:09:24 (permalink)
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    ORIGINAL: Reborn


    ORIGINAL: BYF1


    ORIGINAL: Reborn


    ORIGINAL: Uno

    Weightloss is 80% nutrition, 10%weights 10% cardio.

    Its diferent for everyone, but it shows how important it is.


    You burned 1820 calories in a workout\

    how do you measure that, with a HR monitor\



    Totally agree with this post, once you have subjected your body to the shock of a gym for 6 mths any progress you make is mostly decided by your nutrition. As already stated, your goal should be to lose fat and minimise muscle loss, ergo ingest high amounts of protein, low fat and keep your carbs complex and lower than you normally do. If you do this and train hard you will see results.

    Plus you cite a figure of 2000cals, if you ate 5 meals of 400 cals you will lose a lot more weight than if you eat 1 meal of 2000 cals.



    Please explain why you will lose a lot more weight eating 5 x 400cal meals a day opposed to 1 meal of 2000 cals?




    well if you ingest 2000 cal in one sitting, even if they are nutrient rich, the body can only utilise so much at once. Ergo a larger amount will be stored as fat. If you eat 5 nturient rich meals, spread evenly over the day not only will you not be asking your body to use an unecessary amount of calories at once, you will keep your metabolism firing and burning steadily.

    But you knew that anyway didnt you?



    I've gotta disagree with this. If you eat a larger amount in one sitting it just takes longer to digest it does not get stored as fat.
    #11
    BYF1
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    RE: Losing weight does it matter what you eat 2008/05/31 19:22:59 (permalink)
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    ORIGINAL: Reborn


    ORIGINAL: BYF1


    ORIGINAL: Reborn


    ORIGINAL: Uno

    Weightloss is 80% nutrition, 10%weights 10% cardio.

    Its diferent for everyone, but it shows how important it is.


    You burned 1820 calories in a workout\

    how do you measure that, with a HR monitor\



    Totally agree with this post, once you have subjected your body to the shock of a gym for 6 mths any progress you make is mostly decided by your nutrition. As already stated, your goal should be to lose fat and minimise muscle loss, ergo ingest high amounts of protein, low fat and keep your carbs complex and lower than you normally do. If you do this and train hard you will see results.

    Plus you cite a figure of 2000cals, if you ate 5 meals of 400 cals you will lose a lot more weight than if you eat 1 meal of 2000 cals.



    Please explain why you will lose a lot more weight eating 5 x 400cal meals a day opposed to 1 meal of 2000 cals?




    well if you ingest 2000 cal in one sitting, even if they are nutrient rich, the body can only utilise so much at once. Ergo a larger amount will be stored as fat. If you eat 5 nturient rich meals, spread evenly over the day not only will you not be asking your body to use an unecessary amount of calories at once, you will keep your metabolism firing and burning steadily.

    But you knew that anyway didnt you?




    Larger meals take longer to digest, so nutrients still get utilised.


    There is hardly any difference with metabolism between eating frequent smaller meals or less frequent large meals.


    #12
    Reborn
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    RE: Losing weight does it matter what you eat 2008/05/31 19:32:50 (permalink)
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    Right so you eat a huge meal with 100g of protein, your body cant possibly digest such a large amount of protein at once.

    What does it do with the rest?

    I could be wrong but what you are telling me flies in the face of the basic nutritional advice I have picked up over the years.

    My username has nothing to do with my religious beliefs.....
    #13
    BYF1
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    RE: Losing weight does it matter what you eat 2008/05/31 19:33:54 (permalink)
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    in response to the original question.

    if the average man eat 2000 cals a day he may or may not lose weight, what is average, what are there activity levels? the required calorie level for weight/fat loss is an individual thing.

    a good rule of thumb for weight/fat loss is reducing calories by 10-20% of maintenance levels.

    as long as adequate protein and fats (EFA's) are consumed to preserve muscle and maintain health, carb intake makes up the rest depending on activity and calorie requirements.

    obviously health is important so foods high in nutrients are a better choice than those that are not, but theres still no need to eliminate them.

    #14
    BYF1
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    RE: Losing weight does it matter what you eat 2008/05/31 19:38:14 (permalink)
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    ORIGINAL: Reborn

    Right so you eat a huge meal with 100g of protein, your body cant possibly digest such a large amount of protein at once.

    What does it do with the rest?

    I could be wrong but what you are telling me flies in the face of the basic nutritional advice I have picked up over the years.



    100g protein is a bit extreme, but even if you eat a 400g steak it will take hours and hours to completely digest and for all that protein to be absorbed.

    #15
    Thurton
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    RE: Losing weight does it matter what you eat 2008/05/31 20:39:58 (permalink)
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    The main reasons you shouldn't eat a load of calories in one go - and then just fast for the rest of the day are

    1) You will get hungry! And it's almost impossible not to eat when you are hungry.
    2) It would be horrible ;) I find it hard enough to eat one can of tuna at a time.
    #16
    Reborn
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    RE: Losing weight does it matter what you eat 2008/05/31 21:09:55 (permalink)
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    ORIGINAL: BYF1


    ORIGINAL: Reborn

    Right so you eat a huge meal with 100g of protein, your body cant possibly digest such a large amount of protein at once.

    What does it do with the rest?

    I could be wrong but what you are telling me flies in the face of the basic nutritional advice I have picked up over the years.



    100g protein is a bit extreme, but even if you eat a 400g steak it will take hours and hours to completely digest and for all that protein to be absorbed.





    Good point but even at 60g you are into an area where your body will start turning excess protein to fat.

    Or not?

    My username has nothing to do with my religious beliefs.....
    #17
    jaybrown
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    RE: Losing weight does it matter what you eat 2008/06/02 14:05:10 (permalink)
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    ORIGINAL: Reborn


    ORIGINAL: BYF1


    ORIGINAL: Reborn

    Right so you eat a huge meal with 100g of protein, your body cant possibly digest such a large amount of protein at once.

    What does it do with the rest?

    I could be wrong but what you are telling me flies in the face of the basic nutritional advice I have picked up over the years.



    100g protein is a bit extreme, but even if you eat a 400g steak it will take hours and hours to completely digest and for all that protein to be absorbed.





    Good point but even at 60g you are into an area where your body will start turning excess protein to fat.

    Or not?


    Excess protein only gets stored as fat if it is not required by the body in terms of muscle repair etc. If you only eat 60g of protein in a day and it all comes in one meal your body will still use all this protein because it needs it. The larger the amount of protein/food the longer it takes to digest. All macros will get used as required by the body. Only when they are not required do they get stored as fat.
    #18
    PaulStat
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    RE: Losing weight does it matter what you eat 2008/06/03 11:56:48 (permalink)
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    ORIGINAL: Uno

    Weightloss is 80% nutrition, 10%weights 10% cardio.

    Its diferent for everyone, but it shows how important it is.


    You burned 1820 calories in a workout\

    how do you measure that, with a HR monitor\


    This figure was a rough guess, in MA i'd be surprised if I didn't burn at least 1k off as it's pretty intense for 2 hours!

    The other 820 was from a heart monitor I use at the gym, there for roughly an hour
    #19
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