Protein is the non-negotiable macro. Fat does not necessarily change according to your phase. It can be a manipulation of carbs or fat, one or the other. Really depends on taste, you will have an affinity for carbs or fat. Don't recommend going below 20% fat. Protein can stay the same but if anything increase when in a fat loss phase. Carbs produce insulin which is a building hormone, so they are great for energy and muscle building.

Carbs aren't the bad guy, you have to use them strategically in how you manipulate them. They are for building so if you're lifting heavy they will help build muscle, if you are sedentary they will help build fat! A lot of vegans/vegetarians think the protein rule doesn't apply to them. Still the same requirements! Rule still applies!

Vegans need a higher percentage of protein for fat loss than meat eaters because the types of protein are different. Plant-based, your body responds differently, most studies are done on animal proteins. Have to be careful because of the ratios of plant-based proteins. Example = beans are high in protein but they have quadruple the carbs!

Make use of shakes, special meat replacement products and high protein breads.

Pay attention to the ratios. The closer you can get the carbs/protein ratio to be equal, the better off you're going to be.

Start with macros of a 40/30/30 split = 40% carbs, 30% protein, 30% fat. From there, you can work up to ideally 35% for vegans.
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The Hierarchy of Fat Loss... Cardio? Weights? What's most important?

The Diet Rebel Podcast with Kiki SmithBy Eat More 2 Weigh LessSep 15, 2022