2

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More Fat or More Protein for leaning out.

Answered on August 19, 2014
Created May 16, 2011 at 9:02 PM

I'm a little confused on the whole "leaning out" thing. Do I want to still eat green veggies and up the protein or up the fat??

A7ac68389a10bc99f33885e7ed0dbfe0

(165)

on May 18, 2011
at 12:30 AM

What about heavy cream?

Ea36147178112f8793341ec7a01c531d

(102)

on May 17, 2011
at 04:16 PM

Thanks Ben! That is pretty much what I was looking for.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 17, 2011
at 02:11 PM

Weightloss-goal is 20 lbs? I'd say cutting carbs is wise. Try like 60% of daily calories as fat, maybe 30% protein, and then 10% as carbs from non-starch. Sound good? Maybe higher fat and even less protein? I think you could drop 10-15 pounds very quickly like that. After that I'd go with the 1 gram of protein per lb of bodyweight rule. So maybe 135 grams protein per day and maybe 100 or so grams of starchy carb, with the remainder as fat - for that remaining "leaning out" I referred to. With general caloric restriction by limiting calories from fat as needed to lean out sufficiently. – ben618

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 17, 2011
at 02:11 PM

Weightloss-goal is 20 lbs? I'd say cutting carbs is wise. Try like 60% of daily calories as fat, maybe 30% protein, and then 10% as carbs from non-starch. Sound good? Maybe higher fat and even less protein? I think you could drop 10-15 pounds very quickly like that. After that I'd go with the 1 gram of protein per lb of bodyweight rule. So maybe 135 grams protein per day and maybe 100 or so grams of starchy carb, with the remainder as fat - for that remaining "leaning out" I referred to. With general caloric restriction by limiting calories from fat as needed to lean out sufficiently.

Ea36147178112f8793341ec7a01c531d

(102)

on May 17, 2011
at 01:11 PM

What would a good (give me grams) of protein and fat be?

Ea36147178112f8793341ec7a01c531d

(102)

on May 17, 2011
at 12:47 PM

I want to lose 15-20 pounds. That is my first goal. So high fat, high protein, low carb. I typically eat spinach, broccoli, cauliflower, peppers, mushrooms, lettuce, etc as my veggie sources. I'm 5'4 and 130-140 is a good range for me and my frame. Too much lower than 130 and I look odd. Idealy 135 is perfect for me. So 20 pounds total. But I know it's not the numbers on the scale. I want to be healthier and in better shape.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 17, 2011
at 02:32 AM

I would say most people say "leaning out" to mean really dropping that last 5 ish pounds. As in, I'm already in good shape, food working well and I just want that last little bit. For this I would say all the lowcarb suggestions are NOT appropriate. If however you mean merely "losing weight" for someone who is obese or overweight then yes I'd say dropping carbs considerably and eating in the 50-100 grams/day range will do you well. Which did you mean when you ask about "leaning out".

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 17, 2011
at 01:46 AM

Hmm, never heard of fat secret. Thanks, looking into it.

Cf626d3fba66c18297b3f1116a920e58

(3417)

on May 17, 2011
at 01:43 AM

In part, yes, except for the non-starchy carbs bit. Minimize carbs in general if you're shooting for fat loss. Glucose strongly increases insulin which slows fat loss. Fructose does not affect insulin, but it massively adds to fat production. There are a lot of asterisks next to each carb as far as their inclusion in your diet, and it all depends upon your goals at the moment. Simple recipe for fat loss: High fat and protein, low carbs from all sources. Even simpler: Eat lots of red meat and eggs, eat very little carbs at all.

Ea36147178112f8793341ec7a01c531d

(102)

on May 17, 2011
at 01:11 AM

So protein, fat, non starchy carbs.

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6 Answers

5
Cf626d3fba66c18297b3f1116a920e58

(3417)

on May 16, 2011
at 11:38 PM

You want to minimize insulin secretion because insulin signals to an enzyme in fat cells (aptly named "hormone-sensitive lipase) NOT to cleave stored fats and release fatty acids to the blood for eventual energy usage. To do so, maximize insulin sensitivity through fasting and anaerobic training like weight-training or sprinting and eat few foods that are insulinogenic, those that lead to an insulin response. Minimize fruits especially, dairy to a lesser degree (except butter -- little insulinogenic casein protein here to worry about), and vegetables to an even lesser degree to keep insulin secretions low.

Further, try to minimize cortisol as this hormone leads to fat storage. Cortisol is the much-maligned "stress hormone", so avoiding stressful activities will keep its concentration low. What defines "stressful" isn't immediately obvious, but as far as cortisol cares, excessively long physical activity (>1hr. lifting or >20min. jogging), poor quality or too-little sleep (varies, but generally, >7.5hrs./night with few interruptions is sufficient), prolonged fasting (>24-36+hrs.), or general stress.

Caloric intake, assuming it isn't terribly extreme in either direction, isn't nearly as important as hormonal signals to fat cells when it comes to trying to empty out the fat cells. So rather than focusing on how much you eat, though still worth considering, you should instead focus on what you eat, how you exercise, and what you can do to minimize stress and maximize sleep.

The body's system for fat mass regulation isn't as simple as that, but those three considerations will almost certainly take you to where you need to go.

Cf626d3fba66c18297b3f1116a920e58

(3417)

on May 17, 2011
at 01:43 AM

In part, yes, except for the non-starchy carbs bit. Minimize carbs in general if you're shooting for fat loss. Glucose strongly increases insulin which slows fat loss. Fructose does not affect insulin, but it massively adds to fat production. There are a lot of asterisks next to each carb as far as their inclusion in your diet, and it all depends upon your goals at the moment. Simple recipe for fat loss: High fat and protein, low carbs from all sources. Even simpler: Eat lots of red meat and eggs, eat very little carbs at all.

Ea36147178112f8793341ec7a01c531d

(102)

on May 17, 2011
at 01:11 AM

So protein, fat, non starchy carbs.

2
Fe198e0c02edd407cdf8c83c0fceaea1

(753)

on May 17, 2011
at 02:00 AM

When leaning out the less carbs the better in my experience. Meat, eggs, fish, and I would pretty much only eat a vegetable as sauerkraut or kimchi on the side. And as long as you push yourself physically (according to your own present abilities, so could be 100 pushups or 1, etc) it will rip it off good.

0
530d9b182a1f06026f0075ea7448867d

on July 05, 2013
at 05:25 AM

If your at your goal weight but just want to replace some of that last bit of tummy fat and show some abs what would be good macros to follow... Im really having trouble on how much fa and carbs I should be intaking im at 2,100 calories right now

0
Ea36147178112f8793341ec7a01c531d

(102)

on May 17, 2011
at 12:43 PM

I want to lose 15 pounds. That is my first goal. So high fat, high protein, low carb. I typically eat spinach, broccoli, cauliflower, peppers, mushrooms, lettuce, etc as my veggie sources.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 17, 2011
at 02:11 PM

Weightloss-goal is 20 lbs? I'd say cutting carbs is wise. Try like 60% of daily calories as fat, maybe 30% protein, and then 10% as carbs from non-starch. Sound good? Maybe higher fat and even less protein? I think you could drop 10-15 pounds very quickly like that. After that I'd go with the 1 gram of protein per lb of bodyweight rule. So maybe 135 grams protein per day and maybe 100 or so grams of starchy carb, with the remainder as fat - for that remaining "leaning out" I referred to. With general caloric restriction by limiting calories from fat as needed to lean out sufficiently. – ben618

0
Ea36147178112f8793341ec7a01c531d

(102)

on May 16, 2011
at 11:09 PM

I use fat secret. It does the same as fit day and I have an app on my phone. I'm going to keep track for a few days to see where I need to make adjustments. I do strength training once or twice a week and I walk for 30 to 40 minutes 4 or 5 times a week. Nothing crazy. I get 8 or more hours a night with 9 or more on the weekends. Job isn't too stressful.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on May 17, 2011
at 01:46 AM

Hmm, never heard of fat secret. Thanks, looking into it.

0
345c1755efe005edd162b770dc6fb821

(8767)

on May 16, 2011
at 09:41 PM

Are you tracking your food intake? (use http://www.fitday.com its free)

For most, the general amt seems to fall in this range, 55-65% fat, no more than 25% protein and low carb is anywhere from <50g per day. Eat low starch veggies, greens are great. No or only 1 portion fruit (berries) and no or 1 serving nuts day. No sugar (honey), no dairy is recommended to help lean quicker but you can do small amts, it might just slow things a bit.

Everything in moderation as well!!

This is may not necessarily be the exact program for you but its a starting point to work from.

It also helps to know your BMI and know what your caloric intake should be. You've got to create a calorie deficit to loose weight. I also didnt exercise much at all at first, but DO keep moving and lift where/when you can.

A7ac68389a10bc99f33885e7ed0dbfe0

(165)

on May 18, 2011
at 12:30 AM

What about heavy cream?

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