Help me out with this question.
Let’s say I workout, eat healthy foods most of the time and I am on calorie deficit of 500.
In this situation, if I eat a piece of cholcolate cake everyday with a calorie deficit, am I losing the battle? Like am I losing all the benefits of workout and healthy food because of this one bad food?

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As someone who is a qualified PT and nutritionalist, calories in vs calories out is 99% of weight loss. You are not losing any battle once you are *actually* in a calorie deficit. I say *actually* as the majority of people do not track their food correctly, for example, do you drink a latte instead of black coffee, do you track the sauces on your foods, etc. Including cake or any other kind of calorie dense food will be irrelevant once you are in a deficit and may actually help you lose weight as you are not depriving yourself of foods you enjoy so you are less likely to binge eat. Look up IIFYM (if it fits your macros) or send me a dm if you need any help

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Lemme guess- y’all are men

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Need to make sure you’re eating lower carbs. Usually under 50-60g net carbs. That helps a lot in weight loss.

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I’m taking about the insulin reaction and the impact on a person

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Not really? Empty calories are empty calories - have you thought of ways to make that cake work a bit harder for you ie: adding protein to the mix or healthy fats / nuts etc? That way you can still be at that deficit, enjoy your chocolate cake, and get something out of it too

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Yes. Far too many people have this perspective of “calories in - calories out” when that is dangerously simplistic.

I think it’s helpful to think of fuel for a car. All vehicle fuels are sources of energy, just like food, but there are different types of fuels (gasoline, diesel, racing fuel, etc) and different cars are designed to run on different fuels. So even though a gallon of gas and a gallon of diesel have the same energy content (they don’t, im just simplifying for this analogy), try running a diesel truck with gasoline. It won’t even run. Or think about a high performance sports car that takes high octane gas but you put normal 87 in it. It might run, but not nearly at the performance you expect of it.

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You’ll get a sugar spike and depending on your sensitivity to insulin, your metabolism will get hit hard. So yeah, if you’re doing this daily, you won’t see a benefit from your calorie deficit.

You are mostly fine. The only thing that may be affected is the proportion of muscle vs fat you lose, and only slightly. You need sugar and fat in your diet.

Depends on when you’re eating it. Eat it once in a while as part of your meal. “When you eat” matters

When it comes to weight loss “when you eat” has very little to do with the equation. OP just focus on a calorie deficit is the most sustainable way possible and you will be just fine

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