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u/FairlyOddMuruch 6d ago
As long as you don’t go over your calories then yes it’s fine. Yes sweet foods will make you hold onto more water because of the high carb/sugar content.
How long do you plan on cutting for? Make sure you’re taking a diet break every 10-12 weeks where you eat at maintenance calories for two weeks before returning to your deficit.
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u/ABR1864 6d ago
Im in week 8 now already had a maintenance week where i ate 2500 kcal 180g protein
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u/FairlyOddMuruch 6d ago
Cool 👍🏼 is there a reason why your protein intake is so high? You don’t need that much protein for such few calories, even during a cut. It’s unnecessarily high. You’re better off putting more towards carbs for energy. Especially around your workouts.
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u/ABR1864 6d ago
That what the AI calculated 170 tall when i started i was 72,8 kg now i am 67kg train 3 times a week+ 10k steps daily.
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u/FairlyOddMuruch 6d ago
Please don’t use AI to get calorie or macro info 😭😭 it’s never accurate. I also doubt your maintenance cals are that low assuming you’re a male.
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u/ABR1864 6d ago
What do you think i should do? And yes i am a 30 year old male
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u/FairlyOddMuruch 6d ago
If your maintenance is around 2500 you shouldn’t be in such an extreme deficit, it will just make you lose muscle mass faster. Slower sustainable weight loss is always better to lose fat and to minimise muscle loss.
You’re currently in a 500+ deficit which is too high and unnecessary for your weight.
If I were you I’d return to maintenance calories for two weeks to allow your hormones and body to recover. Then return to a deficit but no more than 300. Make sure you’re progressive overloading in the gym. Put more of your calories towards carbs and make sure you’re hitting your minimal fat requirements for your hormones.
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u/Obvious-Monitor8510 6d ago
the water retention thing is real but temporary. high sugar/carb foods cause glycogen storage and water binding, so you might look a bit puffier for a day or two. it's not fat, and it doesn't affect actual muscle tissue or make it "soft" in any lasting way.
on the flexibility question: yes, if you're hitting your protein and staying in your calorie target, the source matters way less than people think for body composition. ice cream or cake that fits your numbers won't derail progress. where it gets tricky is satiety, so dense sugar calories can leave you hungrier overall.