Carbs, Fat, Protein=calories. Break it down for me.

[AKIRA]

I am taking my CPT test soon and Ive still got some questions.

I have learned to lose weight, that you have to burn more calories than taken in regardless of carb-counting, fat avoiding, protein building. I understand that 1 carb and 1 protein yields 4 calories and fat give 9. I know all the details, but I need someone to break it down in black and white.

When a client asks me why the carb-less diets work, I want to give an answer that anyone can understand without being a CPT.

Cuz if it really does come down to calories, then why the carb fear?

Also, how do carbs help with protein digestion. Its kinda hard for me to understand this one...and I think it will answer my previous question.

Anyway, thanks!

 

[P-funk]

- for every gram of glycogen you store you store an additional 4g of water. So a low or no carb diet will give you a large amount of weight loss fast in the form of water. However that is not real weight loss as the weight will come back once carbs are easten and glycogen levels are re-stored.

- low carb diets are higher in fat. Fat, which is 9 calories to the gram like you said, is more filling then carbohydrates. So, if you are eating higher amounts of fat, protien and fiber (also pushed highly on these diets) you will get full quicker and stay full. So, even without counting calories in essence you will be consuming less calories per meal just because of the greater satiation provided by the three things I just mentioned.


The best diet is not low carb or low fat. The best diet is something someone can get with and stay with! It has to be healthy choices of food and have a healthy variety of carbs, protein, and fat.

 

[myCATpowerlifts]

- for every gram of glycogen you store you store an additional 4g of water. So a low or no carb diet will give you a large amount of weight loss fast in the form of water. However that is not real weight loss as the weight will come back once carbs are easten and glycogen levels are re-stored.

- low carb diets are higher in fat. Fat, which is 9 calories to the gram like you said, is more filling then carbohydrates. So, if you are eating higher amounts of fat, protien and fiber (also pushed highly on these diets) you will get full quicker and stay full. So, even without counting calories in essence you will be consuming less calories per meal just because of the greater satiation provided by the three things I just mentioned.


The best diet is not low carb or low fat. The best diet is something someone can get with and stay with! It has to be healthy choices of food and have a healthy variety of carbs, protein, and fat.

Awesome info! Good answers.

 

[AKIRA]

So, even without counting calories in essence you will be consuming less calories per meal just because of the greater satiation provided by the three things I just mentioned.

This was basically the conclusion I came to.

However, what about people that like to put on muscle mass but want to be cut? How does eliminating carbs help them out? I was pretty sure carbs are essential for the body to turn protein into amino acids.

 

[P-funk]

This was basically the conclusion I came to.

However, what about people that like to put on muscle mass but want to be cut? How does eliminating carbs help them out? I was pretty sure carbs are essential for the body to turn protein into amino acids.

people who want to be cut need to diet.

people who want to gain muscle need to eat.

I don't understand your question?

You need a combination of all three macros in either case.

 

[AKIRA]

people who want to be cut need to diet.

people who want to gain muscle need to eat.

I don't understand your question?

You need a combination of all three macros in either case.

I just want to be able to tell someone else the same info as I get. Obviously I dont fully understand it so I gotta be able to answer questions clearly when it comes time.

Anyway, define diet. Does this put a person at a calorie deficiet(sp?)? While we are on that subject, since everyone is different, how do you determine how many calories one client needs vs. another?

But back to what I was saying earlier... If a person (like myself) who was the mass, but wants to get stronger without sacraficing lean body mass, would I have to cut calories? If so, by how much?

I guess what makes me ultimately wonder, if calories are what determines weight loss or weight gain, where is the factor or what is the factor that protects a person to lose body muscle while losing weight? I take it fat loss, is done before muscle right? How much? How fast?

 

[NeilPearson]

I guess what makes me ultimately wonder, if calories are what determines weight loss or weight gain, where is the factor or what is the factor that protects a person to lose body muscle while losing weight? I take it fat loss, is done before muscle right? How much? How fast?

If you burn more calories than you lose, you will lose weight. Whether it comes off as fat or muscle is kind of dependant on your genetics... however making sure that you have enough protein in your diet and making sure you are working out will push your body to want to conserve the muscle.

If you aren't working out your body will say, "I need to metabolize something (muscle or fat). I don't really need this much muscle so I will use that first and hold on to the fat in case I need it."

If you are working out your body, it will say, "I need to metabolize something (muscle or fat). I am forced to lift all this stuff all the time so I can't really afford to use the muscle... I better use the fat"

Then having enough protein in your diet will help your body to maintain and fix the muscle after working out.

 

[AKIRA]

If you aren't working out your body will say, "I need to metabolize something (muscle or fat). I don't really need this much muscle so I will use that first and hold on to the fat in case I need it."

If you are working out your body, it will say, "I need to metabolize something (muscle or fat). I am forced to lift all this stuff all the time so I can't really afford to use the muscle... I better use the fat"

Perfect. Thank you.