Another consideration in the “eat less; move more” mantra is what to eat. While the bulk of weight management relies on caloric balance (calories in v. calories out), macro balance accounts for most of the remaining affect on body weight. Nevertheless, the recommendations for protein, fat, and carbohydrates remain a source of controversy. High-fat v. low-fat? Low-carb v. high-carb? How much protein is appropriate?
I like to begin my recommendations with protein. Protein is essential to growing and maintaining muscle mass, as well as maintaining many physiological functions. The minimal protein requirement is roughly 0.6-0.8 g per pound of body weight. There is little evidence of an excessive protein (provided the kidneys are healthy). Despite this, it is not recommended that protein intake exceed 1.25 g/lb. Some bodybuilders and weightlifters suggest protein intakes in excess of this (often citing 1.5 g/lb as a target), but, once protein needs are met, excesses will be excreted or stored as fat. Research and empirical data suggest that 0.8-1.0 g/lb is sufficient for even the most intensely trained athlete. As such, 1.0 g/lb is a reasonable (and easily calculated) target.
Carbs are either demonized or sacrosanct. Low-carbohydrate diets can be effective for losing body fat, but a lack of them in the diet will likely lead to impaired performance as muscle glycogen is depleted. Optimally, carbs can be set according to training. On non-training days, it is suggested1 that carbs be limited to £ 0.5 g/lb. Subsequently, targets may be set at 1.0 g, 1.5 g, and 2.0 g per pound on light, moderate, and intense training days, respectively. For most, it is important to err on the conservative side and not over-estimate our activity level. Thus, for most non-athletic, active adults, 0.5-1.0 g/lb is usually a good starting point.
Fat provides satiety, as well as the structural basis for many hormones and cellular structures. Overall, though, it is of least importance of the macronutrients. Provided that protein and carbohydrate needs are met, fat requirements start at roughly 10% of the total caloric intake1. As a rule, fat calories can make up the calories above the protein and carbohydrate targets up to the total calorie target.
While a low-carb/high-fat diet can lead to ketosis and fat loss, it is still essential that caloric balance be met. Too many calories will lead to weight gain—no matter what the macro balance.
Quality protein is the top priority. Whether the remaining calories are low-carb/high-fat or high(er)-carb/low-fat is a matter of individual preference and effectiveness. Do what works best for you.
Be your best today; be better tomorrow.
Carpe momento!
1Israetel, M. The Renaissance Diet: A Scientific Approach to Getting Leaner and Building Muscle. Renaissance Periodization.