Best Macros For Fat Loss (The Truth)

In this video I decided to share a few thoughts on the "best macros for fat loss" debate that has been around for a while.

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Is there such a thing as the best macros for fat loss?

I remember hen I first started out counting my calories and macros I felt like I had super powers.

My results instantly sky rocketed and the control I had over my diet went to a whole different level.

However after a while I felt like that there must be something more, there must be some perfect ratio of macro-nutrients that the top guys were hiding from us.

A lot of PHd's and MD's were recommending lower carbohydrate diets in books, others were recommend higher carbohydrate and lower fat diets.

Then I've read some stuff on ketogenic diets, and it was all very confusing.

Additionally the recommendations for protein intake were all over the place.

Luckily in the last few years as I've learned more and immersed myself into the evidence-based nutrition world the research I finally got some clarity on the topic.

So we know for fat loss that we need to be a caloric deficit. That's the first thing we need to figure out. Here's a video to help you do that    • How To Calculate Your Calorie Intake? (2 E...  

The second this is setting up our protein intake. And there's a video on protein    • How Much Protein Do You Really Need? (Quic...  

Typically somewhere between 0,8 - 1,3 grams of protein per lbs of Lean Body Mass is a good range to be in.

If you're leaner and want to get super shredded you can go closer to the 1.3 gram range and if you're starting off the diet with a higher body fat percentage 0,8 grams of protein per lbs of LBM will be enough.

For more details and the full setup of macros check out this vid    • IIFYM Diet Setup: What Is The Best Macronu...  

Now, the next question is how do you setup your carbohydrate and fat ratio.

This is where a lot of confusion started when you have guys like Gary Toubes claiming that low carbohydrate diets are the key to fat loss, that it's not about calories. (Which is complete nonsense).

And other like him claim that carbs make you fat, it's all about insulin etc...

For a long time these guys could get away with saying that low carbohydrate diets were superior for fat loss than higher carbohydrate diets.

(Even though there was no peer reviewed controlled studies with the same caloric deficit, same protein intake comparing the low carb vs high carb diet).

Unfortunately for low carb zealots a new study came out in 2016 by Kevin Hall that compared a low carb ketogenic diet vs a high carb diet with the same caloric deficit and equal protein intake.

More details on the study here: https://www.ncbi.nlm.nih.gov/m/pubmed...

And what this highly controlled study has shown (metabolic wards were used) is that there was no significant difference between going lower carb or higher carb in terms of fat loss.

Both groups lost pretty much the same amount of weight.

In summary, what this has shown is that fat loss really comes down to a sustained caloric deficit as the primary cause and protein intake being the second most important component.

Which leaves the question, how do you setup carb vs fat ratio?

Typically for those who are doing a lot of exercise respond better to a higher carbohydrate diet meaning you'd go with 20-30% of calories from fat, rest to carbohydrate.

For bodybuilding and strength training moderate to high carbohydrate intake works fine, typically 20-25% of calories from fat, rest to carbohydrate.

On the other hand for endurance athletes who train daily and even multiple times per day a very high carbohydrate diet will most likely work the best.

However, if you're someone who's just interested in getting a six pack, you lift weight casually and aren't too concerned about squeezing our the last 1% of gainz then going with personal preference is a completely valid choice.

Some days you can go lower fat higher carbohydrate, and on other days you can go higher fat / lower carb.

As long as you stick to the calorie deficit, get your daily protein and have enough energy to fuel good workouts that's all you need.

Talk soon, Mario


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