Is it okay to go over macronutrient targets
Are we shooting for 100% of our macronutrient targets? If we go over but still meet the calorie targets and still fit our ratios of fat/protein/carbs, are we still on track for weight loss goals?
Answers
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I am not sure am wondering this myself. I'm assuming we should not go over the 100% for the macronutrient targets or we won't loose weight even if we have some calories left. I find it very difficult to get each target to 100% without going over and find that I am always under in my protein target so I guess it is just a matter of tracking different foods till we find meals to eat for each day that are as close to 100% in all target areas as possible. Sorry only just saw this message as I was looking for the same answers as you. Good luck in reaching all your goals health, weight loss and others.
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Disclaimer: I'm not a dietician or medical professional, but a retired scientist/engineer.
My understanding is that for weight loss the only thing that matters is calorie consumption compared to expended. In broad terms, if you're not in "starvation mode", to lose 1 pound a week you need to consume 500 fewer calories a day than you burn. To lose 2 pounds per week, it's 1,000 calories a day. Losing faster than 2 pounds a week isn't considered healthy.
To stay out of starvation mode women need to consume over 1,200 calories a day and for men it's 1,500 calories a day.
This is what I learned from reputable medical resources like the Mayo clinic, avoiding the quack recommendations of non-reputable sources, "influencers", etc.
So far this path has worked for me and I'm down 60 pounds after 1 year.
Macros are important for long term overall health, but micronutrients are too. You consumption of those over time is what's important, you can go over or under a day at a a time as long as your long term trend over a week or month is close to target.
I'm now in my late 70s and when I was younger it was much easier to lose weight, however as I aged, my metabolism has slowed. Even on my Whole Food Plant Based, Sugar, Oil, and Salt free diet I found it increasingly difficult to lose weight.
As a result, I turned to GLP-1 antagonist medication. I've been on that since February. It's helped a whole lot turning off my constant hunger. I started with Compound Semaglutide, until it stalled out at 45 pounds off, then I switched to Compound Tirzepatide and I'm back on track.
The medications don't cause you to lose weight, they allow you to lose weight.
I started using Noom and their lessons were helpful for a few months then got repetitive, so I switched to Mochi Health for my meds and it's a lot less expensive (Noom also only had Semaglutide meds and not Tirzepatide). I pay $79 a month for the Mochi membership and $99/month for Compound Semaglutide (which I discontinued) or $199/month for Compound Tirzepatide.
I highly recommend Mochi if you need help quieting your "food noise" (constant hunger and thinking about food).
If you're interested, you can use my referral code at Mochi and we'll both get $40 off on time.
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I remember keeping me saturated fats at 11g a day to lower cholesterol and lost 15lb pretty quick, not that weight loss was my intention.
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WSF said . . . image to lose 1 pound a week you need to consume 500 fewer calories a day than you burn.
I read or heard a person say not to go less than than 250 calories or you'll always be hungry forever.
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Nonsense henlek. That's contrary to sound medical advice from reliable sources like the Mayo Clinic. If you can't stand the "food noise" maybe you could benefit from GLP-1 antagonist meds. For most folks, a whole food plant based, sugar, oil, and salt free diet is sufficient.
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250 minus calories instead of 500 is better, whats nonsense about that, did you think I sez something else? and don't be so rude in your responses.
