What is better for weight loss, carbs, protein, or fat?

Protein is best for weight loss among carbs, protein, or fat, as it maximizes satiety, preserves muscle, and boosts metabolism during calorie deficits.

Macronutrient Breakdown

Macro Weight Loss Edge Evidence
Protein Superior: 1.6-2.2g/kg BW yields 1-2kg more fat loss, 3x muscle retention vs carbs/fat.  Meta-analyses: Higher protein (25-30% calories) enhances adherence, thermogenesis (20-30% DIT). Fits your 100-120g goal.
Carbs Moderate: Low-carb (keto) edges short-term (1-2kg more at 6-12mo), but equals others long-term; fiber-rich like thali rice aids gut. Post-24mo no difference; insulin myth debunked. 
Fat Least: Low-fat effective if calorie-controlled, but less satiating; healthy fats (nuts, ghee) support hormones.  Similar loss to low-carb long-term; no edge. 

Calorie deficit drives loss—macros optimize it; protein wins sustainability.

0 comments

Leave a comment