Fat Intake vs. Calories

[Aikawa]

A friend of mine and I were having a debate over what takes priority in weightloss. I said calories, like it was obvious. He just took this nutrition class to which some degree I think is bogus here, but said that each gram of fat is 10 calories and lowering fat intake is more important. He then went on to say that it's proven. My problem with this is how can fat be bad? Mono, poly, and unsaturated are healthy, and trans/saturated aren't healthy, and this I know; however, he makes it seem like I should be watching my fat intake vs. my calorie intake, which to all I've ever read is wrong to me. Can someone help me out here with an explanation and maybe some links to some scientific backup, because I'm hoping my right.

[threenorns]

overall calories are important, yes - but after that, it's really up to you if you choose to go low fat (not less than 15% to maintain health) or low-carb. you just can't do both. each has advantages and drawbacks - low-fat, you get more to eat by volume, but you feel less satisfied; low-carb, you get less to eat by volume, but it lasts longer.

doesn't matter if you wipe fat totally out of your diet - if you're eating too many calories, you'll still get fatter. if you wipe fat totally out of your diet, you'll be slimmer, but you'll look like crap and your health will be poor with many vitamin deficiencies, dry and brittle hair and nails, dry skin prone to breakouts, easily irritated joints, and eventually brain wasting (the brain is 60% fat).

even cholesterol and insulin are not the Big Bad Wolves they've been painted: cholesterol is used to make testosterone and insulin is what the body uses to transport nutrients into the cells.

[Maxgain]

It is all about the calories for weight gain/loss. Macronutrients only come into play in dertermining this loss/gain composition. I like to get approx 30-35% cals a day from fats. His degree sounds useless if his key to fat loss is to cut fat intake. A lot of carbs are many times worse.
Plus fat contains 9cals/g not 10.

[Aikawa]

Macronutrients only come into play in dertermining this loss/gain composition

Three, Max thanks for the replies. I just have a question Max, what do ya mean by "determining this loss/gain composition" ? I'm a little lost here.

[threenorns]

if you want to emphasize muscle and power, you would go with a higher protein/fat ratio to carbs; if cardio endurance is more important (ie, you're a long-distance runner), you would go with higher carbs/fat to protein. if you want to lose body fat, you can drop *either* the fat calories *or* the carb calories. some ppl do better with low carbs, others do better with low fat.

[newf]

Originally Posted by Aikawa

A friend of mine and I were having a debate over what takes priority in weightloss. I said calories, like it was obvious. He just took this nutrition class to which some degree I think is bogus here, but said that each gram of fat is 10 calories and lowering fat intake is more important. He then went on to say that it's proven. My problem with this is how can fat be bad? Mono, poly, and unsaturated are healthy, and trans/saturated aren't healthy, and this I know; however, he makes it seem like I should be watching my fat intake vs. my calorie intake, which to all I've ever read is wrong to me. Can someone help me out here with an explanation and maybe some links to some scientific backup, because I'm hoping my right.

Either this guy is not listening to his teacher or the course is total BS. You can lose "weight" on any calorie deflict no matter where the calories come from but to get lean and muscular its not has simple has lowering fat or carbs. But generally people will have to go on a low carb diet for a period to reduce bodyfat.

[Maxgain]

Originally Posted by Aikawa

Three, Max thanks for the replies. I just have a question Max, what do ya mean by "determining this loss/gain composition" ? I'm a little lost here.

One there is a calorie deficit you will lose weight even if its just crisps and pizza chocolate and pizza you eat but if you want to do it properly ie lose fat over muscle you need to take in macronutrient types and ratios thus high protein then suitable carbs and right fats.

[Pelon]

Originally Posted by newf

But generally people will have to go on a low carb diet for a period to reduce bodyfat.

- I don't agree with that statement. Many people lose fat on moderate to high carb diets. As long as you are burning more calories than you are consuming, you will lose fat.

[threenorns]

not necessarily. given the wrong kind of diet, the body may burn off muscle tissue instead of body fat (at least, more muscle tissue than body fat).

[Pelon]

Originally Posted by threenorns

given the wrong kind of diet, the body may burn off muscle tissue instead of body fat (at least, more muscle tissue than body fat).

I don't agree with this either (I'm very disagreeable in this thread ). A negative calorie balance without exercise will lead to both fat and muscle loss. I've never read a peer-reviewed study that shows that this ratio is affected by the types of food you consume. The limited studies that I've seen on the topic show that exercise, not food composition, is the key to preventing muscle loss.

[threenorns]

you can exercise till the cows come home, but if you're not taking in adequate protein, you'll lose far more muscle mass than if you're taking in higher protein.

[Pelon]

Obviously you need an adequate amount of protein to maintain muscle mass, but protein does not cause the body to maintain its muscle mass, instead it facilitates the process. The more exercise you do, the more protein you need until you reach the body's maximum rate of growth / maintenance. Once you've reached that point where the muscles have enough protein (which has not been clearly established by research), the excess is converted to energy or fat. Consuming large quantities of protein with limited exercise will lead to fat gain and muscle loss just as much as doing the same with a high carb diet. The major advantage of a high protein diet is it's ability to supress appetite resulting in fewer calories consumed.