Here is the difference between weight loss and maintenance broken down
Some very important things to understand here..
Total Energy Expenditure
lets say for ease that 2000 calories is maintenance level that is how many calories I would have to eat to maintain not lose and not gain
But I want to lose some body fat so I am in weight loss
170g protein – 680 kcal – 49%
70g fat – 630 kcal – 45%
20g carbs – 80 kcal – 6%
total 1390 kcal
this looks high protien low fat, except now lets add in the amount of fat that would come from fat stores
170g protein – 680 kcal – 34%
70(dietary)+68(body fat)g = 138g – 1242 kcal – 62%
20g carbs – 80 kcal – 4%
now we see that when total energy expenditure is accounted for and the fat coming from the body is accounted for that the diet is in fact high fat!
all the fat would come from the plate to keep from losing weight..
KEY TO UNDERSTAND —-
A diet that looks low fat and high protein may not be once body fat is figured into the big picture!!
And this is also a really big reason why grams always grams NOT % when figuring a diet! Even at 3g/kg lbm this diet is ketogenic and is within the ketogenic “ratio” you just have to look at the big picture!
VERY VERY IMPORTANT TO UNDERSTAND!
Chart below from
Dr. Stephen Phinney – ‘Achieving and Maintaining Nutritional Ketosis’