Quote:
Originally Posted by JEY100
Do you eat a higher fat diet to maintain?
I did not reach goal and maintain until I lowered the fat. Different diets for different people, tastes, but I wonder how many this approach works for?
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I didn't consciously ramp up the fat to maintain, I basically lost weight and maintain eating the same real foods. Though I did dabble with trials of more fat, less fat, more carbs, fewer carbs, more protein, less protein over the past 50 yrs. And always came back to the same conclusion. Bullet-proof coffee & fat bombs aren't the answer. Excess lean protein (skinless chicken breast, whey powder) make me ravenously hungry the same way junk food does, whereas chicken w/skin, salmon, regular-lean meat, not extra lean, do not.
In maintenance I am still very sensitive to carbs and found that upping net carbs even just from 30g to 50g made me stop losing and crave more carbs and other junk. This seems to be intrinsic to me since it has been true ever since I first calculated my CLL (net carbs to lose ~20g) and CLM (net carbs to maintain ~35g) on the Atkins Diet in the mid-1970s and checked again in the 1980s, 1990s, 2000s, 2010s & today. For simplicity I just aim for <30g from good nutritional sources.
Since I'm 67 and want to maintain muscle mass, I aim for a minimum of 82g and average ~100g of protein and eat fat that comes naturally (chicken w/skin, salmon, regular-lean meat, not extra lean) keeps me satiated. Also aiming for an 8-hr eating window and not bringing trigger foods into the house (sugar, grains, dairy, peanut butter).
This all works out to C:P:F ratios of 10:30:60. 60% fat sounds "high" compared to the SAD, but during my SAD years I ate similar grams of fat but piled on an extra 700 calories of non-satiating & non-essential carbs and the weight that came with them.