losing body fat, it's all about finding the calorie deficit "sweet spot"

When it comes to losing body fat, it’s all about finding the calorie deficit “sweet spot”, that you can sustain for a relatively long (depending on your starting point and goal) period of time.

“How you create” this deficit, is less important so to speak, because independently of the method used for fat loss, negative energy balance alone will be responsible for bodyfat reduction. But hear me out.

Assuming we want to lose only (or at least mainly) body fat, improve our body composition and maximize the amount of muscle mass we want to maintain or build during a dieting phase, then keeping a high protein intake will be mandatory.

On the other hand though, how many grams of carbohydrates and fats we eat precisely won’t make a difference in terms of fat loss. Again what matters is that we stay within our caloric goal!

All macros “matter” and are needed to ensure proper performance, hormonal function and a host of other important processes that can increase your dieting adherence, but if some days you go over one macronutrient or the other, remember that it’s still about total calories and not just macros!

Strasser B, Spreitzer A, Haber P. Fat loss depends on energy deficit only, independently of the method for weight loss. Ann Nutr Metab. 2007;51(5):428-32. doi: 10.1159/000111162. Epub 2007 Nov 20. PMID: 18025815.