OK to change macros up? can i have some help?

[Too-$mall]

(1)
So is it OK to change up my macro distribution as long as i stay within the calories I've set for myself? I've been wanting to shift to more fat and less carbs. There a good ratio for higher fat and lower carbs? (2) So in spite of the question i asked above, what is the best macro dis for fat loss IYO?

right now here's my ratio for weight loss. when i was young i was surely an ectomorph, but now that i'm older i'm more like a mesomorph. i'm loosing weight, but i can surely optimize.

30% carbs
45% protein
25% fat

can ya'all post what distribution works for you and which ones don't and why you think that? thanks

I'm reading both these articles right now

https://www.bodybuilding.com/content...-fat-loss.html

https://www.bodybuilding.com/content...ro-ratios.html

guess i can just pick one right now and not have to worry as long as i stay within my calories for the day?

(3)
Also, i'm constantly not meeting my daily iron requirement. that a problem? how do i naturally hit my iron requirement easily with food?

and lastly, i know i'm not eating the healthiest foods ALL the time, but I AM staying within my Macros and hitting my calorie marks for lean mass calorie requirement minus about 700 calories, or something like that. i've lost almost 10lb, and i still get to kind of cheat, so i feel like this is sustainable. i really can still eat anything.

if anyone mentions lessening my fat macro, i'm going to get upset, lol. but seriously, i am always over the recommended cholesterol amount. how do i fix that. that's probably not good.

[GearHeaded]

keep in mind that when you switch to a higher fat lower carb diet, but still want calories to remain the same, the 'gram' amount of actual food that you eat will go down.

example- say your on this diet
200g protein
200g carb
50g fat

= 450 grams total. 2050 cals total. protein 40%, carbs 40%, fats 20%

example. say you switch to this high fat diet
200g protein
100g carb
100g fat

= 400g total . 2100 cals total. protein 38%, carbs 20%, fats 42%


so with the second diet, being a high fat diet.. you see that your food grams consumed is actually 50 grams less for the day, but results in 50 cals more for the day (so you eat less but still get more cals in)

this is just a small factor to consider when going to a high fat calorie restricted diet. for some people this does not work well as they don't like the idea of having to eat less food volume and ending up still getting more cals in then a low fat higher carb diet.


note: for those of you that are not aware. 1gram of protein is equal to about 4 cals, 1 gram of carb is equal to about 4 cals, 1 gram of fat is equal to about 9 cals

[Too-$mall]

that's a good point i didn't think of. i know texture and variety are important in diets. volume too. forgot about that one. i was tracking on the calories in fat. at first i thought you may be talking about the actual calories in fat. you kinda are right? i use myfitness pal now, so i don't have to play with anything other than weights of food in the kitchen

[Windex]

There's no magical macro split when it comes to nutrition it's going to come down to trial and error. Net calorie expenditure is the biggest factor to determine whether are you are going to be losing weight, gaining weight, or roughly staying the same over time.

You could technically cut on snickers bars and chicken breast - the scale might go down but it's not going to be the best option for an overall health perspective.

Best sources of iron are organ meat (ie heart and liver), read meat, spinach, legumes (lentils, chickpeas, etc), shellfish, and spinach.

Bodybuilding website is just a lot of bro-science. Always best to get quality information from scientific, well documented sources. Depending on how deep down the rabbit hole you want to go with nutrition, I can give you a few names of the people I follow.

Dietary cholesterol has a been debunked as having a negative impact on our health from eating high cholesterol foods such as eggs.

The risk cholesterol, saturated fat, meat, etc has been demonized and has so many misconceptions is because the sugar/grain industry has been running propaganda from the start, first beginning with Mr. Kellogg himself. The first claims were based on pseudoscience and anecdote, and then as science became more involved the claims were doctored and falsified. If you tell the public not to eat a lot of fat, cholesterol, high amounts of protein, etc - then the only option they have left is to load up on sugar and carbs, like cereal.