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Probably the clearest explanation of why all three macronutrients can make us fat in a calorie surplus.
"Let’s assume someone is eating at exactly maintenance calories. Neither gaining nor losing fat. Here’s what happens with excess calories. Assume that all three conditions represent identical increases in caloric intake, just from each of the different macros. Here’s what happens mechanistically and why all three still make you fat:
Excess dietary fat is directly stored as fat
Excess dietary carbs increase carb oxidation, impairing fat oxidation; more of your daily fat intake is stored as fat
Excess dietary protein increases protein oxidation, impairing fat oxidation; more of your daily fat intake is stored as fat
Got it? All three situations make you fat, just through different mechanisms. Fat is directly stored and carbs and protein cause you to store the fat you’re eating by decreasing fat oxidation.
And I’d note again, since someone will invariably misread this that that doesn’t mean that a low-carb and/or low-protein diet is, therefore, superior for fat loss. I’m not saying that and don’t think that I am. Because in such a situation, while you may be burning more fat, you’re also eating more dietary fat. So net fat balance can be unchanged despite the dicking around with macronutrient content. It still comes down to the deficit."---Lyle Mcdonald
https://bodyrecomposition.com/fat-loss/how-we-get-fat.html/
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2912 kcal
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Fat: 89.44g | Prot: 193.59g | Carbs: 392.66g.
Breakfast: Ole Extreme Wellness Spinach & Herbs Tortilla Wraps, Oranges, Chocolate Chip Cookies (Soft Type), Quest Chocolate Chip Cookie Dough Protein Bar. Lunch: Chobani Strawberry Blended Greek Yogurt, Oranges , Quest Cookies & Cream Protein Bar, McDonald's Double Quarter Pounder with Cheese. Dinner: Gatorade Whey Protein Bar Peanut Butter Chocolate, Quest Blueberry Muffin Protein Bar, Chicken Cacciatore with Noodles (Diet Frozen Meal). Snacks/Other: Simply Bar Protein Bar, Pears . more...
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3874 kcal
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Exercise:
Bicycling (leisurely) - <10/mph - 2 hours, Sleeping - 7 hours, Resting - 15 minutes, Sitting - 6 hours, Standing - 8 hours, Weight Training (moderate) - 45 minutes. more...
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1 to 20 of 22
 Comments
"Carbohydrates are rarely converted to fat (a process called de novo lipogenesis) under normal dietary conditions. There are exceptions when this occurs. One is with massive chronic overfeeding of carbs. I’m talking 700-900 grams of carbs per day for multiple days. Under those conditions, carbs max out glycogen stores, are in excess of total daily energy requirements and you see the conversion of carbohydrate to fat for storage. But this is not a normal dietary situation for most people."
02 Aug 19 by member: -Diablo
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"But when you eat more carbs, you burn more carbs and burn less fat. And that’s why even if carbs aren’t directly converted to fat and stored as such, excess carbs can STILL MAKE YOU FAT. Basically, by inhibiting fat oxidation, excess carbs cause you to store all the fat you’re eating without burning any of it off. Did you get that? Let me repeat it again.
Carbs don’t make you fat via direct conversion and storage to fat; but excess carbs can still make you fat by blunting out the normal daily fat oxidation so that all of the fat you’re eating is stored. Which is why a 500 cal surplus of fat and a 500 cal surplus of carbs can both make you fat; they just do it for different reasons through different mechanisms. The 500 calories of excess fat is simply stored; the excess 500 calories of carbs ensure that all the fat you’re eating is stored because carb oxidation goes up and fat oxidation goes down."
02 Aug 19 by member: -Diablo
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"Protein isn’t going to be converted to and stored as fat. But eat excess protein and the body will burn more protein for energy (and less carbs and fat). Which means that the other nutrients have to get stored. Which means that excess protein can still make you fat, just not by direct conversion. Rather, it does it by ensuring that the fat you’re eating gets stored.
Of course protein also has the highest thermic effect, more of the incoming calories are burned off. So excess protein tends to have the least odds of making you fat under any conditions; but excess protein can make you fat. Just not by direct conversion to fat; rather it’s indirectly by decreasing the oxidation of other nutrients."
02 Aug 19 by member: -Diablo
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Good read. Nice profile pic.. 💪🏼😘
02 Aug 19 by member: davidsprincess
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When I arrived on the shores of FS Land I'd keep reading about people and their fear of 70 grams of protein and this odd limit. Actually believing they'd be turning protein to carbs or glucose was so. . . .eerily odd. Thank God 70 grams is a marker for.....nothing. Well written pieces above. 2 thumbs up.
02 Aug 19 by member: Terrapin12
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Gracias, Princess! Ah yes Terrapin, I've seen those concerns. Thanks.
02 Aug 19 by member: -Diablo
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Good post D. I never did understand the protein limit some folks worry about either. At least not a super low one lol. Maintaining muscle mass -- never mind building more -- requires protein. And the body uses proteins for a lot of other things besides this. Hell, I have a hard time eating enough protein in day, and will fall short if I ain't paying attention! I just shoot for 300 grams or so (about 1200 calories from protein) and then let the rest of the macros fall where they may. Of course, I'm a big guy who likes to pick up heavy things and sit them back down repeatedly several times a week -- so I need more protein than most lol
02 Aug 19 by member: Vocatus
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what???
excess protein consumption makes your body use protein for energy instead of carbs? right...
02 Aug 19 by member: yohoyoh
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So D, what macros would you recommend for a 55 yr old female just under 200 lbs( for the first time since she was 18), moderate to busy activity level. I currently work off of 20 carb, 40 fat, 40 protein. I think that those who argue are usually uneducated in the field. We are so indoctrinated in our beliefs and understanding of those beliefs that any other opinions feel wrong. I'm just breaking the fat/carb/protein myths. I have seen tremendous results with a keto based life style but now I'm floundering. Cravings are at their worst ever and my emotional state makes it near impossible for me not to cave in. Now I'm looking to people such as yourself to help me get to the next phase. With all that said, I may no agree with you but I am willing to try. Please keep the info flowing🙋🙏😘
02 Aug 19 by member: Alnona
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I'm no macro percentage expert. I just try to get a good amount of protein and the rest will fall as it may depending on the day and my day to day preferences. I wing my diet as well as my workouts, haha. Chris may be better to ask if you need a more strict regime. I'm pretty sure he has his calories worked out for a month out. That dude.
02 Aug 19 by member: -Diablo
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Yohoyoh yohoyo yohoyoh. Sorry, I just like saying your name. I paused at that claim as well and it makes me want to look up where he is getting it from.
02 Aug 19 by member: -Diablo
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Thanks...I'll bug Chris😂😂😂
02 Aug 19 by member: Alnona
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"When you eat protein, your body can, in order of priority, use it for protein synthesis and many other metabolic purposes, burn it for energy, or, rarely, turn it into glucose or fat. So, again, if you overeat with protein as your main source of calories, the excess might not translate as fat gain." --https://examine.com/nutrition/eating-fat-make-you-fat/
02 Aug 19 by member: -Diablo
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Yohoyoh, I guess it's a thing. I trust Examine.com as much as I trust Lyle.
02 Aug 19 by member: -Diablo
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Gluconeogenesis is the process by which non carbohydrates, including protein, is, when necessary, converted to glucose.
How often that actually happens, I don't know. But I figure the body would prioritize protein for the functions requiring protein and carbs for production glucose and then ATP. I imagine you would need to eat a lot of extra protein or be really hurting for glucose for that to be an issue.
Could be wrong. I'm not a doctor. I'm just a guy with an interest in the topic and a search engine lol
02 Aug 19 by member: Vocatus
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I think I can find two totally different sources for protein limits based off the 70 number and a specific diet regime. Of course, the gluconeogenesis is in fact not very well understood and people incorrectly believe this is happening to them. Hence, the 'unique', 'snowflake' etc folks. We do understand the need for protein is more then muscle building or maintaining and we understand TEF and how powerful it is relative to the other MACROS. I think I know the source for the misinformation but need to go back and check a book and a paper. Later today if I have a chance.
02 Aug 19 by member: Terrapin12
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'We' meaning most folks who are willing to understand the dynamics of protein versus the unique, snowflake, your path only...people. Yes, it is different camps but I think once people read enough about protein needs and processes like GNG they will start to change their tune. Maybe.
02 Aug 19 by member: Terrapin12
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Thank you for all the helpful information D. I have a protein deficiency so I'm trying to find a good balance for everything.
02 Aug 19 by member: tatauu22
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I'm a little confused by the sentence, ""Let’s assume someone is eating at exactly maintenance calories. Neither gaining nor losing fat. Here’s what happens with excess calories." If eating at maintenance, are there excesses or is this 'if there are excesses, this is what will happen"?
02 Aug 19 by member: FullaBella
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He is saying eating at maintenance and then adding a surplus of each macro to explain what happens with each. You're welcome, tatauu22. :)
02 Aug 19 by member: -Diablo
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