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There is no question that a reduction of calorie intake coupled with high-level energy expenditure results in weight loss (all other factors being equal). People with a higher percent of body fat will lose more fat and retain more muscle with a significant calorie deficit.
People with a lower percent of body fat will lose more muscle and retain more fat with a significant calorie deficit.
Here’s a little bit of historical science behind the accepted caloric value of protein, carb, and fat in the diet. Low carb diets facilitate the loss of glycogen stores and associated water, which can be as great as 4.4 pounds. Highly processed foods that contain refined sugars (cookies, crackers and corn syrup) usually have a higher glycemic level.


Other factors affecting the glycemic level is whether the food is liquid or solid, raw or cooked, and the amount of fiber it contains.
So, bubble-wrap your weight scale and put it in the basement or attic and focus on your body composition: the fat to muscle ratio. The substitution of one macronutrient for another has been shown in some studies to be statistically significant regarding the effect on the expenditure half of the energy balance equation, especially in high-protein diets. Consuming a high glycemic food within 45 minutes after exercise elevates plasma glucose concentrations and facilitates muscle glycogen replenishment.
Because the energy expenditure is minimal, however, it may account for less than one-third of the differences in the weight losses reported between high-protein or low-carb diets and high-carb or low-fat diets.
My advice would be to consult a registered dietician or a nutrition specialist for specific diet recommendations based on your fat loss goals.


Even if your goal is to gain weight (muscle), there are certain dos and don’ts the dietician can address. I am not a Registered Dietician so I cannot offer you specific advice on what you should be consuming.



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