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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). 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.
Because the Rubner and Atwater factors used to calculate metabolizable energy are not exact, the standard macronutrient values are not perfect, and small errors can occur.
In general, high glycemic carbs create a large, temporary rise in blood sugar (glucose) because they are quickly digested. Other factors affecting the glycemic level is whether the food is liquid or solid, raw or cooked, and the amount of fiber it contains. The more grams of carbohydrate consumed the higher the glycemic response because there is an increased glycemic load. 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.


This is why attention must be paid to the correct calorie deficit based on your existing percentage of fat and your activity level. That is, no matter what source it is from, one calorie is the energy required to increase the temperature of one kilogram of water by one degree Celsius.
After all, 15 grams of fat has 135 calories and 15 grams of carbs has only 60, so to help shed the pounds, back off on the fat intake. 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.
If you possess a significant amount of body fat, you can probably get away with a larger deficit in the early stages.
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. But because glucagon is still in short supply, the body does not tap into its fat supply for energy. Post-exercise insulin secretion increases protein synthesis by increasing amino acid uptake in the muscles.


My advice would be to consult a registered dietician or a nutrition specialist for specific diet recommendations based on your fat loss goals.
The type of protein, carb, and fat must be considered as well as how the body processes them.
Insulin also enhances blood flow into muscle, thus facilitating the removal of lactate and carbon dioxide. Even if your goal is to gain weight (muscle), there are certain dos and don’ts the dietician can address.
Their forthcoming meals restore glycogen (especially if high glycemic) and the cycle keeps repeating. I am not a Registered Dietician so I cannot offer you specific advice on what you should be consuming.



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