Weight-loss vs fat-loss

Understanding Macronutrients for body-recomposition goals

There is still a myth that persists within the Fitness industry that to get „ripped“ you need to be in a caloric deficit. To gain muscle you need to be in a surplus.

However, I've seen people gain body fat in a caloric deficit and not gain much muscle eating at a surplus (they gained much more body fat than muscle).

The idea that you can gain body fat and lose muscle mass while losing body weight still escapes a lot of people (which is why the scale should never be your guide but the mirror).

What is more important than counting calories ?

Tracking “Macronutrients”.

Certain macronutrients affect the body differently.

Macros are classified as proteins, carbohydrates and fats.

Each macronutrient has its own “sub” classes that affect the body differently.

Fats can be saturated, monounsaturated and polyunsaturated.

Saturated fats, while you do need some for hormonal balance, should be kept low if your goal is to burn body fat.

They are more easily turned into body fat (especially in an insulinogenic environment).

Monounsaturated fats are easily turned into energy and should comprise most of your diet if your goal is fat burning: Olive oil, almonds, macadamia nuts and avocados are some examples of excellent monounsaturated sources (even though each of these foods comprises some saturated fats and polyunsaturated fats as well).

Proteins can be complete or incomplete. The listed “protein” content for 100 grams of product on many packaged foods does not matter.

You will need complete sources with all 9 amino acids: Chicken, fish, turkey, red meat and eggs are all excellent sources that I use daily.

Carbohydrates can also be found in the form of glucose, fructose, sucrose, lactose, galactose, etc.

What macronutrient is eaten at what time of the day will also affect fat-burning.

Example: Fructose in the morning can be stored in the liver whereas in the evening it could mostly go to fat stores since the liver is already full.