Nutrition Guide For Weight Loss
It always seems impossible until it’s done. – Nelson Mandela
Nutrition is quite a long topic and the most important one, whatever may be your goal.
Building muscle, losing weight, gaining strength, excelling in sports or may be perfect health, all comes by following healthy nutrition. The nutrition needs will change as per your goal.
Foods provide the energy required for daily activities, cell and organs function.
Nutrition is divided into two part:
Macronutrient: Macronutrients are the nutrients that body need in large quantity as the part of your daily food. It’s calculated in larger units.
It is required in large quantity to provide energy, repair and build cells and tissue, and plays other roles in a various way.
Macronutrients consist carbohydrate, protein, fat, fiber and water.
Micronutrient: Micronutrients are the nutrients that body require in small quantity as compared to macronutrients.
Though required in small quality, you shouldn’t neglect its intake. Vitamin and minerals are the micronutrients playing many roles like improving immunity, building blood cells, and much more.
If you are eating healthy foods, then micronutrients come handy with macronutrients.
Approximate calories of various macronutrients
- Protein: 4 calories/gram
- Carbohydrate: 4 calories/gram
- Dietary fiber: 1 calories/gram
- Dietary fat: 9 calories/ gram
- Water: 0 calories/ gram
Dietary fat contains twice the amount of calories than protein and carbohydrate. With a high amount of calories, you don’t need a large amount of fat as compared to protein and carbohydrate.
Protein and carbohydrate both gives an equal amount of energy but don’t be confused with intake proportion. To breakdown protein, body burn more calories as compared to carbohydrate.
Dietary fiber (a type of carbohydrate) provides low calorie as compared to other nutrients, and it also burns more calories as protein.
The last and most important macronutrient that you can’t miss from your diet is water.
All these nutrients are required for major functions. To follow a healthy diet you need to eat healthy food and the right amount. Eating healthy food in an excess quantity won’t do any good. Depending on the intake of any food or nutrient, makes it healthy or unhealthy, while few foods are not healthy even in low quantity.
Healthy And Unhealthy Nutrition
Apart from macronutrients and micronutrients, it’s further divided into healthy and unhealthy nutrients.
Healthy Nutrients: Nutrients naturally available are known as healthy nutrients. They are healthy as they are available in combinations that cut the negativity of single nutrient.
Fruits contain simple sugar but are loaded with fiber, vitamin, and minerals.
Unhealthy Nutrients: Nutrients processed and available in simple form are unhealthy, as they don’t provide any real nutritional value.
You can consider fruit juice as it’s processed and you miss the important nutrient fiber, that prevents quick sugar rise.
You can also consider food to be healthy or unhealthy depending upon its quantity and how you use it.
For better health and to lose weight fast you need to make a better choice of food you eat. Managing your food intake, you can avoid any health problem.
You can consider food or meal is healthy when it provide:
- Combination of multiple nutrients
- Provides energy for longer
- Improve satiety and prevent craving for longer
- Contain Different food types
There are many nutrients, and its quantity differs from every food type. To get an optimum nutrient dose, you need to eat each type of food.
Many people skip fruit as its loaded with sugar but they are missing vital vitamin and mineral those fruits provide. The real problem is not the fruit, but it’s the processing. Whole fruit contains fiber that balance sugar level, making it healthy. So you shouldn’t quit fruit to lose weight.
Missing certain types of food is the real problem that you need to avoid. If you are planning to avoid certain food type then you can surely try to avoid processed food that is loaded with sugar and unhealthy fat.
You might have noticed that few people have healthy weight without giving extra effort than you might be giving. The reason is, they are enjoying every type of foods like fruits and vegetables, whole grains, nuts and seeds in their daily meal. By including all these foods, they might be eating more, but it shows the positive result. It isn’t always the right amount of food, but it also depends on the type of food you are consuming. When you make a perfect balance between these two, you stay in perfect health, and weight loss goal won’t be tough.
To make a decision of food you need to explore the right nutrition as per your need. It will also give you a better idea of healthy as well as unhealthy nutrition.
Protein – Building Blocks Of Body
Setting goals is the first step in turning the invisible into the visible. – Tony Robbins
The first macronutrient you should consider is protein. It is the most popular nutrients among every fitness freaks. When protein comes in mind, then everyone assumes that it’s required for the development of cells, tissues and to build strong muscles.
Protein is everywhere from cells, tissues, bone, hair, skin and virtually in every part or organ of the body. 20 percent of the body is built from protein making it an essential nutrient for health.
While it is used to build stronger muscle and bulking up, it has many more function that you should know.
If you are planning to lose weight, then you might not miss its balanced intake. Balanced intake will stimulate the process of weight loss or fat burn.
Protein is made up of the simple amino acid group. It helps to build new cells, repair damaged cells, build stronger bone, nourish every organ and parts of the body. It also handles the production of hemoglobin that helps to transport oxygen.
Help to produce hormone and neurotransmitters, that controls vital processes of the body. Neurotransmitter support brain to connect with organs, controlling their functions. With all, it makes protein as an essential nutrient that shouldn’t be neglected. Imbalance in its intake can hinder the body functions.
Rule your mind, or it will rule you. – Horace
While losing weight, you can’t compromise on protein intake due to its requirement for hormone production. If you want your brain to function at its real potential, then you need to feed it right. Better protein intake will balance the brain hormone that will prove more beneficial while losing weight.
You can’t control yourself from eating unhealthy food if your brain doesn’t produce enough hormone that controls hunger. You might end up eating more even if you don’t want to. Losing self-control and craving for calorie dense foods are the most common reason for weight gain among people.
While you want to lose weight, it is important to manage the proper intake of protein. When you do exercise, there is micro damage to muscle tissue. You don’t need to worry because this will process makes you stronger for your next workout.
When these damaged tissues are provided with protein, it heals quickly improving strength. Higher muscle mass can also help you in losing as well maintaining a healthy weight. Body’s energy consumption increases with increase in muscle mass. So, higher will be the calorie burn and fat loss; helping you to lose weight without any extra effort.
There are many tips and trick that you can adopt to stimulate weight loss without extra effort. But the primary focus should be eating healthy foods. You will learn the best way to use it soon, before that know all the types of amino acids that you need.
Protein is composed of one or more long chains of amino acids. These amino acids are divided into three type, essential amino acid, non-essential amino acids and conditional amino acids.
You can go through the list of all the amino acids and its vital functions. These amino acids have quite more function, but the essential functions are listed.
Types of Amino Acid and its Functions
Essential amino acid
Essential amino acids the most important amino acids it is required in large quantity from the foods. As the body is not capable of making these amino acids, it’s important to meet the requirement through foods. Excess amino acids can’t be stored in the body, so you need to eat protein source at regular interval.
- Prevents Muscle Loss
- Provides Energy
- Promotes skin, muscle tissue and bone healing
- Prevents muscle breakdown
- Boost energy level during exercise
- Helps to form hemoglobin which transports oxygen throughout body
- Detoxify nitrogenous waste
- Help absorbs ultraviolet light through skin
- Improve production of red and white cells
- Balance energy supply in cell
- Helps to detoxify toxins
- Improves muscle recovery and metabolism
- It help in muscle tissue growth it balance nitrogen level
- Effective appetite suppressant
- Promotes smooth nervous system and cognitive functioning
- Help to absorb calcium from intestine and assist bone growth through the formation of collagen, cartilage and connective tissues
- Prevent fatigue in muscle cell when combined with vitamin C
- Support protein synthesis
- Improve cells and tissue healing
- Prevent liver and helps to treat liver disorder
- Contributes in reducing blood cholesterol level
- Removes toxic waste from liver
- Improve mood and helps to manage depression
- Improve cognitive functions like learning, memory, and alertness
- Suppresses appetite
- Helps in production of collagen
- Helps in production of glycine and serine amino acids
- Prevent fat buildup in liver that causes liver failure
- Used in formation of collagen
- Speed up wound healing or recovery of injury
- Acts like natural mood regulator have calming effects, induces sleep and fight anxiety
- Help to burn fat and improve energy
- Release growth hormone and reduce food craving
Conditionally Essential Amino Acids
Conditional amino acids are produced is limited under certain time like pathophysiological conditions like a higher amount of stress or while recovering from any major injury. During such period these amino acids are essential.
- Helps in synthesis of creatine
- Helps in production of growth hormone
- Improves immunity, prevent infections and speed up healing
- Boost exercise performance
- Promotes heart health
- Enhance Nitric oxide capabilities
- Lower inflammation and fight aging
- Improves muscle and strength
- Supports weight loss
- Helps to get rid of toxic waste ammonia, improving the speed of recovery
- Key amino acid for brain functions like learning, memory, computational skills, logic and reasoning
- Helps to release human growth hormone (HGH) and prolactin
- Stimulates your white blood cells
- Improves exercise performance and boost muscle recovery
- Promotes immune system health
- Improve brain functions
- Helps to build lean muscle mass that boosts weight loss
- Improves sleep quality
- Stabilize blood sugar level
- Improve mental capabilities required for athletes or challenging activities
- Helps production of collagen that is responsible for healthy joints musculoskeletal system
- Contributes to build new heart cells
- Used as muscle energy source
- Helps to produce neurotransmitter Dopamine which is feel good hormone
- Reduce fat stored and suppress appetite
- Improve Cognitive functions even in stress, fatigue, prolonged work or while on sleep deprived
Non-essential Amino Acids
Non-essential amino acids don’t mean that you don’t require it. The body is capable of producing enough non-essential if it doesn’t get from the food source. You won’t run out these amino acids if you eat required essential amino acids.
- Prevent cells from suffering low blood sugar or insulin shocks by rapid energy delivery
- Promotes fast muscle recovery and growth by increasing energy supply
- Supports immune system and prevent kidney stone
17. Aspartic acid
- Assist conversion of carbohydrate into energy in the cells
- Detoxify ammonia after exercise and reduce fatigue after exercise
- Maintain healthy immunity
18. Glutamic acid
- Provide direct energy to brain cells to function at its high level, stimulate mental alertness and improved memory function
- Detoxify Ammonia and improve immune system
- Required for production of inhibitory neurotransmitter GABA
- Burn body fat, increase growth hormone and promote lean muscle growth
- Helps in detoxification and strengthen immune system
- Helps in healing of body tissues
- Encourage healthy liver function
- Helps produce immunoglobulins and antibodies for stronger immunity
- Helps in fat metabolism and muscle formation
- Improve brain function
- Help absorption of fats
- Lower stress level
- Improve mental performance
- Lower blood pressure and calm the sympathetic nervous system,
- Helps with insulin regulation
Roles of Protein
After going through the list of amino acid and its functions you can guess the importance of protein in your diet. It plays many roles to boost weight loss and improve health. You need to meet daily protein need from food to keep functioning of the body at peak level.
Know how protein can help you to achieve your weight loss goal and perfect health.
1. Regulate Blood Sugar To Balance Energy Level
Protein is known for blood sugar regulating property. Compared to other, there is a moderate effect on blood sugar level when you eat protein. To maintain balanced energy level throughout the day, you need to keep sugar level in balance.
There is a quick rise in sugar level after eating carbohydrate or fat rich food as compared to protein.
Low protein, high carbohydrate, and fat can increase your energy level suddenly, but the energy spike doesn’t last longer.
You get quick energy rise after eating cakes, pastries, cheese or rice. These foods are breakdown quickly leading to a sudden rise in blood glucose that provides energy for a short interval of time. Within few minutes (30-40 minutes) you will find a sudden drop in sugar and energy level.
High protein foods accompanied with carbohydrate will slow the breakdown of food maintaining the sugar level for longer. High protein foods like eggs or meat breakdown slowly allowing, a slow and continuous flow of energy for few hours.
To lose weight, it’s important to maintain blood sugar level and prevent it from sudden rise and fall.
2. High Thermic Effect of Food Increase Calorie Burn
As you eat foods, calories are used for the digestion and metabolizing the foods. This effect is known a Thermic Effect of food.
Protein has a high thermic effect than carbohydrate and fat.
Thermic effect of food (TEF):
Protein – 20-30 percent
From 100 calorie, protein release net around 70-80 calorie.
Carbohydrate – 4 percent
From 100 calorie, carbohydrate release net around 96 calories.
Fat – 2 percent
From 100 calorie, fat release net around 98 calories.
High protein intake has found to boost metabolism and calorie burn up to 80 to 100 per day.
While comparing the data, it might not look that major, but for the long run, every calorie will count. With lower calorie out, protein can help to burn excess fat stored and contribute in maintaining a healthy weight.
3. Protein Helps To Gain Lean Muscle To Burn Calorie
While trying to lose weight you surely have come through calorie restriction, said to be efficient and fastest way to lose weight.
It’s believed that restricting calorie intake will force the body to burn fat as the source of energy. It’s true that body will burn excess fat, but it also damages muscle cells during the process.
You might notice the change in your weight but, you will be at risk of losing hard gained lean muscle mass that you have struggled for a long time.
Increasing protein intake in your diet with carbohydrate and fat will help you to lose weight as well as prevent muscle loss.
By adding protein, you won’t have to restrict your calorie intake. With the increase in protein, metabolism increases that help to manage calorie and provides a continuous supply of energy.
To maintain a healthy weight or to lose fat quickly it’s important to support a healthy metabolism.
High protein with low (required) carb and fat will help you to manage calorie without going for calorie restriction. Your calorie intake will be same but from another source. While losing weight, it is important to make a better food choice. If you add high protein in the meal, then you will lose more pound than who don’t.
Don’t try to restrict your calorie intake, make better food choice and adjust as per your need.
4. Greater Satiety That Prevents From Consuming Excess Calories
If you want to lose weight without much effort then, you need to eat foods that provide satiety.
Protein-rich foods provide more satiety than carbohydrate and fat rich food.
Eating sugar and fat rich food make you feel good when you eat. Few minutes later body lack energy that makes you eat more, increasing your calorie intake.
While protein takes longer to digest and there is a steady flow of energy for hours, it prevents unwanted craving for food or calorie. With a steady flow of energy, you won’t feel any need to eat for hours, a reason why protein in helpful in weight loss.
Including high protein in every meal cut craving and desire to eat unhealthy food throughout the day and also prevent late night snacking.
You can relate this benefits with hormonal changes that occur due to high protein intake. High protein intake increases the level of satiety (appetite-reducing) hormones GLP-1, peptide YY and cholecystokinin, while reducing ghrelin (hunger hormone).
While carbs and fat decrease satiety hormone and increase hunger hormone. With interference in hormone, it becomes tough to stay on any routine. But you can make a better choice and leave the rest for your body to handle it.
5. Protects from Multiple Diseases
Now the most important part missed while trying to lose weight, its optimum health.
There isn’t any real benefit in losing weight while compromising with your health. You can lose weight as well improve your health by following a healthy diet.
Protein is essential macronutrients, responsible for the formation of bone, skin, tissue, cartilage, hair, blood and hormone. With right nutrient supply, these functions are managed properly.
While protein protects from many chronic diseases like diabetes, cardiovascular diseases, and osteoporosis.
By including protein dense food, you will lose weight as well as improve your health.
How much protein do you need?
The requirement of proteins depends on few things like:
- Daily activity level (sedentary lifestyle vs. busy lifestyle)
It can be from 0.8 – 2 gram/kg depending from person to person. It was found that calorie from protein intake should be around 30 percent.
The safe range of protein intake is said to be 15 – 25 percent. But according to the dietary guideline of America calorie intake range should be 10 – 35 percent.
Protein need depends on the rate of muscle damage, cell formation, and energy expenditure. People involved in intense training need a high amount of protein than, people doing sedentary work.
Age also matter with protein intake. A growing child needs more protein than older age people. To know the best dose, you can manage the calorie intake from protein source.
- Sedentary work – 0.8-1 gm/kg
- Build Muscle – 1.5 – 2.2 gm/kg
- Endurance Athlete – 1.2 – 1.4 gm/kg
To get the maximum benefit of protein you need to eat protein at regular interval. By including protein in every meal, the body will receive a continuous supply of amino acid. It boosts recovery, increase satiety, burns calories and provides energy for other functions.
Carbohydrate – Source of Energy
It does not matter how slowly you go as long as you do not stop. – Confucius
Another macronutrient required in large quantity is carbohydrate. Carbohydrate is most feared nutrient among people trying to lose weight and fitness freaks. But the thing is opposite with carbohydrate.
Carbohydrate is the important source of energy for the body. It is important as it helps to restore energy level quickly compared to protein source.
There are three types of carbohydrate that food provides. Consuming right carbohydrate as per situation is key to perfect health and weight loss.
For a weight loss goal, it’s important to understand the importance and need of any particular carbohydrate. All these carbohydrates are essential, if you use it in the right way, then it won’t do any harm.
The real threat with carbohydrate is when consumed in excess amount than required. Modern days disease like diabetes and cardiovascular has increased due to excess consumption of carbs.
Problems are also rising due to consumption of processed carbohydrate that is easily available. You can’t consider processed carbohydrate in your diet as they are altered and lack other macro or micro nutrients.
To explore further, you need to know how carbohydrate works making the concept clear about health effect after consuming it.
How Carbohydrates Work?
When you eat carbohydrate, the body breaks down into a simple form of glucose(sugar) to use as energy source. With the change in sugar level pancreas produce insulin that helps to balance sugar level in the body.
For a healthy body and best performance, it’s crucial to make a perfect balance of sugar in a safe zone.
The sugar released from carbohydrate is used as energy; while the remaining sugar is stored in cells and liver in the form of fat. Insulin handles all these sugar storing processes in cells and liver.
As these is a sudden spike in body sugar level, insulin is released to store excess fat that is not utilized.
During these time, it’s important to eat slow energy releasing carbs that provide energy without raising sugar level. As energy is released slowly, there won’t be any need for insulin, preventing storage of sugar in the form of fat.
All the health concern has raised due to sudden rise and crash in energy level. To manage healthy sugar level and prevent storage, you need to make a healthier choice as per need. If you manage to balance nutrient intake, then you might not need to produce insulin.
There are three types of carbohydrate, know each of them to get the most from it. By knowing each one in detail, you will be able to make the right choice for your weight loss goal.
A complex carbohydrate is complex in nature as its name; it breakdown slowly to release energy without increasing glucose level. As it releases glucose slowly for an extended period, there won’t be a surge in blood sugar level. With low or no surge in glucose level, insulin won’t rush to store excess glucose in storage.
A complex carbohydrate is energy dense nutrients but they breakdown slowly to keep energy level in balance.
Glycemic Index (GI) is raking for a carbohydrate on how it affects the blood sugar level.
Carbohydrate that break quickly have high GI from 90-100, while those who break slowly have low GI between 55 or less.
For a weight loss, you need to choose food with low GI. To fuel energy during or after an intense workout, you need high GI food.
A complex carbohydrate has low GI, so it’s perfect for pre-workout, weight loss or weight management meal. You can eat it, and there will be a continuous flow of energy throughout the day.
As these carbohydrates are healthy to consume, but it doesn’t mean that you can consume it in large amount. Excess consumption in any form will force the body to store it. So maintain a healthy dose, by considering when and how much you need.
Simple carbohydrate is simple in nature as the name suggest, it breaks down quickly. They are often simple form and are quickly absorbed by the body.
Carbohydrates are often blamed for health problems, but it’s the simple carbohydrate that create problems. But you can’t even entirely blame these simple carbohydrate.
Most of these carbohydrates are processed that cause problem when taken in excess. But you can use it efficiently without causing any harm, as workout fuel.
During a long workout, you need a quick burst of energy to perform at optimum level. Simple carbohydrate becomes perfect fuel to provide energy during long training.
It is also used as post-workout nutrition to improve the process of recovery. After workout body need protein to boost recovery. Along with, it also needs glucose to supply amino acids and other nutrients to cells. You can try healthy options and eat it when required.
With limited intake, it won’t harm you, learn to use it when needed. Excess consumption can lead serious setback in your weight loss goal and health. These carbs are often called as bad carbs depending on its source and its concentration. Start making a better choice, and you won’t have to stress over it.
Fibrous Carbohydrate (Known as Fiber Or Dietary Fiber)
And the last carbohydrate is fibrous carbohydrate. It has the least amount of calorie to interfere with blood glucose level. They almost provide negligible calorie, that you don’t need to measure its quantity.
Eating a fibrous carbohydrate is considered nutritious due to high micronutrients content. Green veggies like broccoli, spinach, asparagus provide fibrous carbs with vitamin and minerals.
Like other carbohydrates, it can’t be used as fuel for the workout as it doesn’t provide much amount of calorie. But combining with other foods will help in losing weight and boost health.
It is also known as dietary fiber and divided into two, soluble and insoluble fiber.
Soluble fiber is soft, sticky and absorbs water to form a gel-like substance in the digestive system. It helps to slowdown the digestion and absorption of food leading to slow energy release from other food.
It also delays emptying of the stomach that creates a sense of fullness for long preventing frequent hunger pangs, keeping your calorie intake in check. It also helps to prevent blood glucose spike that prevents an insulin spike.
When there is a frequent spike in glucose, body cells don’t properly respond to glucose, called insulin sensitivity. Regular glucose spike and insulin sensitivity can slow down the function of pancreas leading to diabetes. But soluble fiber absorbs glucose and prevent insulin sensitivity. Along with, it also absorbs cholesterol that lowers the risk of heart diseases.
It is the best food for good bacteria in the gut that handles 80 percent immunity. It cleans outs inflammatory particles that cause degenerative diseases. It also improves mood, helps in nutrients absorption, prevents absorption of excess fat, etc..
Unlike soluble fiber, insoluble fiber doesn’t dissolve in water. It’s not digestible, so it directly passes through the digestive tract.
It is equally beneficial as soluble fiber even it’s not digestible. It speeds up the passage of food through the gut, cleans out toxin that is the reason for protection from many health problems.
It also balances ph level of the intestine that prevents the development of colon cancer. While its great detoxification quality protects from free radicals that are responsible for degenerative diseases like cancer, aging, cataract, etc.
How much fiber should you eat?
Controlling calorie intake, while losing weight is tough when you feel constant hunger pangs. But fiber intake can cut these hunger pangs for longer without adding any calorie. Just by adding fiber in your diet, you will feel energetic for longer and your health will also improve.
Recommended dose of fiber:
Men – 21 to 25 grams
Women – 30 to 38 grams.
While to increase your insoluble fiber intake, you need to go slowly. Since it has laxative effect, you need to start with 4-5 gram and increase it later.
Roles of Carbohydrate
Carbohydrate is the important source of energy making it most vital for survival. Instead, it has a bad reputation in health and fitness. But the real reason is not choosing the right one.
As you have gone through the types of carbs, complex and fibrous are the best. You need to use simple carbs sparingly.
Learn benefits of carbs in detail.
1. Provides Energy
Carbohydrate is the primary source of energy as it breakdown faster than protein.
As said, cutting calorie will help to lose weight. But cutting down calorie will lower the energy level. With low energy level, it will affect the proper functioning of the body. Along with, you will feel tired instead of any activity.
While in a hurry to cut calories to lose weight, you might risk your health due to energy imbalance.
It is not the carb that is harmful; it’s the wrong carb source you might be eating in an excess amount.
Complex and fibrous carbohydrate should be highly preferred to get energy. Make right food choice rather than skipping it. Also, eat as per need instead just loading good carbs, which is also not good.
2. Fat Oxidation
To breakdown fat body need carbohydrate. Oxaloacetic acid is produced by breaking carbohydrate that is used to metabolize fat. Without it, fats get converted into ketones which are toxic to the body. So it’s important to get the right amount of carbohydrate for proper fat oxidation.
3. Improves Gastro Intestinal Functions
Carbohydrate is the primary source of food for the gut bacteria. With healthy carb intake their good bacteria population increases which lowers bad bacteria ratio.
These good bacteria handle production of Vitamin B complex, K, and other nutrients. It also absorbs required amount of fat and calories, calcium and other vital nutrients that might get lost.
With right carbohydrate, you will feed the good bacteria that will help to lose weight and maintain nutrition balance.
4. Curbs Hunger and Increase Satiety
The most challenging task while losing weight is to stay full without overeating. But to maintain energy level you need to eat carbohydrate, but the right one.
Skipping carbohydrate to lose weight leads to the release of ghrelin known as hunger hormone, which will later force you to eat more. It will drive hunger level to a great extent that, you won’t be able to control yourself from eating. During these time you won’t be able to make a better food choice, and you will eat calorie loaded food.
Eating complex and fibrous carbohydrate will keep you full for longer and balance energy supply. As there is a slow and continuous release of energy, the body won’t run out of energy, thus suppress ghrelin (hunger hormone) and increase leptin(satiety hormone).
5. Boost Brain Functions
Want your brain to work at its peak performance?
Try to eat healthy and don’t miss carbohydrate. As body need energy to work efficiently, the brain needs lot amount of energy to work at its optimum level. Instead of being 2 percent of the mass than body weight, it consumes around 20 percent of oxygen. That’s a huge amount of oxygen, and during these process, it consumes lot amount of energy.
Low carb diet leads to a foggy brain; you will feel low in energy, make poor decisions and slower your cognitive function. With low energy, there will be change in mood, and you won’t feel happy.
Eating simple carb rich will provide a quick burst of energy that will improve your mood. You won’t feel stressed as while following low carb diet. You might have felt the result with cakes, chocolate, or other carb loaded foods.
6. Assist In Building Lean Muscle Mass
The primary focus for eating healthy food is to stay lean and healthy. Protein is used to build lean muscle while carbohydrate to support the development. Without carb, it will be tough to build lean muscle thus delaying the process.
Carbohydrate is the main source of energy rather than fat or protein. As there is a continuous supply of energy, body utilize protein to repair damaged cell and also new cells. Protein is used in right way that helps to build muscle faster. If body lack energy there will be a short delay in healing and cell development of muscle tissue. Also, it can lead to the breakdown of muscle cells.
The body is not able to readily use protein as a source of energy as compared to carbohydrate. During an intense workout or even daily activity body try to gain energy from carbs as it will provide quick energy. After workout, body require protein for building cell while carb assists those amino acids supply to cells. Without proper assistance, there will be a delay in recovery. Simple carbohydrate after the workout can help you to build muscle.
7. Lower The Risk of Disease
In the modern world, there is rise in many health problems. There is a widespread of diseases like cancer, heart diseases, diabetes, degenerative bone disease, and much more. These diseases are not due to eating carb but eating a bad carb. The bad carb can be simple carb, available is fast foods responsible for the increase in sugar level.
A complex carbohydrate is a good source of energy, while fibrous carbs are best for detoxification.
Fibrous carbs remove body toxin free-radicals that are responsible for degenerative diseases like Alzheimer, cancer, macular eye degeneration, etc.
It also balances body cholesterol to protect from heart diseases. It also protects from diabetes. There are many benefits you can get by eating carbs. But it’s up to you to make the right choice.
Fat – Vital For Perfect Health
With the new day comes new strength and new thoughts. – Eleanor Roosevelt
Among all nutrients, fat has the worst reputation in ruining health and responsible for weight gain. There are many misconceptions and rumour for fat. People are avoiding fat rich food that is vital for proper functioning similar to protein and carbohydrate.
It’s said, that fat is directly stored in cell promoting fat gain. But fat is breakdown similar like protein and carbohydrate to get energy. But the excess amount of fat is stored like carbohydrate.
The key to perfect health is to eat healthy fat and in the right quantity.
Know good fat benefit, source and also food that you should avoid.
There are three types of dietary fats.
- Unsaturated fats (Monounsaturated and polyunsaturated)
- Saturated fats
- Trans fats
It is one of the healthiest fat that you should consider, and they are loaded with health benefits. These fat are in the liquid state at room temperature.
They are divided into two, monounsaturated and polyunsaturated fats.
Omega 9 is monounsaturated fat. It is heart healthy fat that has many other benefits. Food that contains monounsaturated fat also contains Vitamin E, antioxidant that protect from cancer.
Benefits of monounsaturated fat
- Protect from Heart disease
- Boost Immune System
- Protect from Diabetes
- Improves Eye health
- Protects from Osteoporosis
- Helpful for Weight Loss
- Provide antioxidants that provide protection from cancer
- Good for Skin health
- Peanut oil
- Safflower oil
- Nuts (almonds, peanuts, macadamia nuts, hazelnuts, pecans, cashews)
- Natural peanut butter
- Fish oil or algae supplements
It consists of Omega 3 and Omega 6. It also has many benefits like Omega 9.
Benefits of Polyunsaturated fat
- Protect from Arthritis and Osteoporosis
- Lowers Depression
- Provide antioxidants that provide protection from cancer
- Lower bad cholesterol and protect from heart disease
- Inflammatory Bowl Disorder (IDB)
- Treats injury
- Soybean oil
- Corn oil
- Canola oil
- Sunflower oil
- Fatty fish such as salmon, mackerel, herring, and trout.
How much you require it?
If you are eating polyunsaturated foods then, you get enough monounsaturated fat. But the need of these fats is different. You might not need each in the same quantity as they have different functions.
- Omega 3: Required in a large amount but not more than 3 gram in the daily diet.
- Omega 6: Less than Omega 3
- Omega 9: Less than Omega 6
Omega 3 is required in a large amount as it has many functions. Along with, it is necessary for the production of Omega 9 when you don’t get enough from food.
Omega 6 is required in a smaller amount as compared to Omega 3 as the body very less amount for functioning. Omega 3 is mostly used rather than Omega 6 thus lowering its intake is required.
Omega 9 is a healthy fat but needed in a small amount. Also if you are eating a healthy source of omega 3 or omega 6, you get enough from it. Due to today’s diet that includes milk, meats, and egg, you won’t run out of Omega 9. If your diet misses it, then the body will convert Omega 3 into Omega 9.
Tip of concern: If you are planning to go for a supplement then try to avoid Omega 9 as it won’t do any good. Excess Omega 9 from a supplement is not healthy.
If you follow a well-balanced diet, then you might not need to take any supplement for Omega.
Saturated fat is not healthy like Unsaturated fats. Using this fat is moderation is key to prevent any major health problems.
From healthy foods rich in fat, you will get a little amount of saturated fat. Your diet shouldn’t exceed more than 5 percent calorie from these fat, i.e.,. 9-10 grams total.
Saturated fat in moderate is not harmful, but there are processed foods available that are responsible for the ill effect on health.
Natural source of saturated is not harmful as processed fats.
Another type of saturated fat is medium chain triglyceride or MCT. They are healthier than other saturated fat. There are many benefits, and its primary source is coconut oil, milk or flesh.
- An immediate source of energy and compact fatigue
- Boost metabolism and keep body fat in check
- Increase rate of calorie burn due to improved digestion
- Increase energy level without impacting blood glucose level
- Improve immunity and reduce the chance of infections
For weight loss or any fitness goal, your might be skipping fat. But during that time you might be neglecting every type of fat that you might come through.
If you want to skip fat, then skip trans fat that is not required but consumed in large quantity.
Fat rich foods are addictive as it adds taste to food. Instead of eating trans fat choose unsaturated and saturated fat.
Trans fat is human-made that is produced by hydrogenation of vegetable oil. They are available in packed and processed food to increase their self-life.
Foods that contains trans fat:
- Chicken nuggets
- Chocolate mix
If your wish to eat healthily, then you should cook it at home as you can try healthier ingredients to make. Make the smarter choice with your food and your health will also improve.
All these will directly support weight loss. For weight loss, it is important to know which nutrient your body needs the most. By understanding the importance of all these macronutrients, you will surely start making the better decision for your whole life.
A better decision is the base of any health or weight loss plan.
Roles of Fat
There are many benefits and uses of fat that can’t be missed for perfect health. You don’t need to avoid it completely, but you have to keep track from where you get it.
Know the list of benefits they are packed with.
1. Long Term Fuel Source
Fat is known for its long-term energy source that is required for long endurance related activities. During a long endurance activity, body first use carbohydrate as the source of energy. As it is depleted, body start breaking fat cell stored in muscle to provide fuel.
If you are taking part in any endurance activity, you need a healthy dose of dietary fat. You won’t need during short intense exercise.
2. Blood Sugar Regulation
Carbohydrate is found to impact your sugar level while fat helps in sugar regulation. It prevents the spike of blood sugar by slowing down the digestion and release of glucose in the bloodstream.
3. Source of Nutrient
If you are missing fat in your daily diet, then you run at risk of vitamin deficiency.
Food rich in dietary fats is loaded with the essential vitamin. Skipping it can lead to fat-soluble vitamin deficiency. Vitamin A, D, E and K are fat-soluble and required fat to absorb it.
With the right supply of dietary fat, there will be no deficiency of these vitamins.
4. Hormone Production
Dietary fat is an important part of nutrients used in the production of sex hormone in both male and female.
Male need fat to increase the production of testosterone. Without it, men will feel less energetic decreasing their strength and performance.
Women also have a very low level of testosterone that will also affect their energy level. Also, there will be a slowdown in production of female sex hormone oestrogen and progesterone.
5. Boost Brain Function
The brain is mostly made from cholesterol and fat, most essential fatty acids, its DHA. To get enough DHA, you need to get enough dietary fat that helps in the development of brain neuron.
A decrease in cholesterol and fat in the brain, lead to increase in depression rate and lower cognitive function.
Deficiency of cholesterol and fat in the brain, lower neurotransmitters serotonin, a feel hormone that makes you feel happy. It’s the reason you might like more fat rich foods, but you should prefer to eat dietary fat.
6. Better Cardiovascular Health
Fat is often said to be the leading cause of heart disease. But it’s the unhealthy fat that increases the risk of heart disease, not the dietary fat.
An addition of dietary fat in diet reduce the lipoprotein that relates to heart conditions. It also lowers unhealthy cholesterol and increases good cholesterol in the blood.
Unhealthy fat can completely ruin your cardiovascular health while healthy fat can protect and strengthen it.
There are much more benefits of fats, making it must have nutrient. You don’t need to skip it from your diet, just change your source of intake and check its quantity.
Now it’s time to explore micronutrients. These nutrients might not look to help in losing weight, but they are the catalyst for reactions. They stimulate the process so that it can start and finish on right time, boosting health and weight loss.
Water – Support Of Life System
Accept the challenges so that you can feel the exhilaration of victory. – George S. Patton
Like protein, carbs or other nutrients, water is vital for health and wellbeing. Drinking water regularly has shown to provide many benefits. You can survive without food for few day but not without water.
Water is required for each and functions in the body, breaking, digestion, transportation of nutrients or any things.
Each and every cell contains water,
- 10 percent in fat cell
- 75 percent approx in protein cells
Ideal total body water percentage of healthy men range between 50-65 percent, while for women is 45-60 percent.
Better the hydration of your body, better will be body functions. There are many benefits water provide that you should know.
How does it help to lose weight?
1. Reduce Appetite and Control Calorie Intake
Water can be used to suppress appetite by drinking it before a meal. It was found that drinking water before a meal helps to lose weight.
By drinking water, you can prevent excess food intake; thus you can control calorie intake.
2. Burn More Calorie
Drinking water increases the rate of calories the body burn, known as resting energy expenditure.
In adults, there was an increase in calories burn by 25-30% within 10 minutes lasting for 60 minutes.
Resting energy expenditure also increased in obese children.
Drinking water has shown to increase calorie burn. But drinking cold water can help to burn an extra calorie to warm water up to body temperature.
There are many health benefits apart from weight loss because it boosts complete functions.
3. Fluid Balance
Approx 60 percent body is made up of water. It is required for many of body functions from transportation, digestion, maintaining body temperature, detoxification and other. A healthy supply of water improves body fluid to carry these process smoothly.
4. Muscle Fuel
Water acts as a fuel to muscle during a workout or any physical activity. Cell need enough water to work properly, and it can lead to fatigue with the loss of water and electrolyte.
You need water even you not be sweating. During any physical activity or workout, take a small sip every few minutes interval, and you notice difference in your energy level. You will feel energetic for longer and perform at peak.
5. Clearer Skin
Water are required for a healthy and clear skin. Dehydration leads to wrinkles or fine lines.
6. Improves Kidney Function
Kidney does a fantastic job of cleaning toxic waste from the body. The primary toxin in the body is blood urea that is passed through kidney to remove. During these process, it needs enough fluids.
7. Productivity Boost and Increase Brain Function
If you want to improve your productivity, then you can drink few sip of water frequently.
Loss of fluid or dehydration can lead to headaches or foggy thinking.
Studies in London found; students drinking water during exam had better grades than who didn’t. It helped to think clearly. The real fact is not known, but it may be due to increase in energy flow towards the brain. Or it might be due to better transportation of neurotransmitters.
The fact is not known, but you can try it. Whenever you are doing metal work or studying, take few sip of water frequently.
8. Pain Prevention
Proper hydration delayed the symptoms of muscle soreness or inflammation, which are responsible for pain. It helps to prevent muscle cramps, soreness, and pain.
9. Sickness Fighter
Increased body fluid helps the body to get rid of harmful toxin which might have lead to health problems in the long run. It helps in better functioning of kidney and colon that get rid of toxic waste protecting from further sickness.
Water adds zero calories in your diet but increases calorie consumption. It is responsible for proper functioning of the body that will help you to lose weight and stay healthy.
Water intake depends on the person, climate, activity and much more. The best way you can meet your water need by drinking water frequently.
Drink cold water instead of warm to burn extra calorie
You can add lemon or fruit spices in your water to get some flavor.
Replace your sugar-loaded drink with water
Excess water can lead to loss of electrolyte, add some electrolyte if you drink a lot of water, during any sports event.
As you wake up, drink a glass of water that will give the boost to metabolism and helps in detoxification.
Micronutrient – Catalyst For Reactions
We should not give up and we should not allow the problem to defeat us. – A. P. J. Abdul Kalam
Now it’s time to explore micronutrients, the important part of nutrients that has many health benefits. They boost immunity to protect from many of health diseases. They can be considered as the catalyst for any reaction.
As their name suggest ‘micro,’ they are required in small quantity. Many of time weight loss guide miss this topic. But intake of vitamin and minerals has the same importance as those of macronutrient. If you want to lose weight and stay in perfect health then never neglect it. Also, a sign of healthy macronutrient is due to the presence of micronutrient.
Micronutrients are of two types, vitamin and mineral.
There are 13 types of vitamins:
1. Vitamin A
2. Vitamin C
3. Vitamin D
4. Vitamin K
5. Vitamin B1 (thiamine)
6. Vitamin B2 (riboflavin)
7. Vitamin B3 (niacin)
8. Vitamin B6
9. Vitamin B12
10. Pantothenic acid
These nutrients are further divided into two, fat-soluble and water-soluble.
Fat-soluble vitamin: Vitamin A, D, E, and K are the fat-soluble vitamin. Body require fat to absorb these vitamins and transport to the cells. Without sufficient fat in the diet, these nutrients will be lost.
Many of time fat rich food contain some fat-soluble vitamin while it may lack few. It is the reason that you should not miss dietary fat in your diet.
These vitamins are stored in the body so that you won’t require these vitamins in large quantity. Excess consumption of these vitamins through supplement can cause toxicity. If you are following a healthy diet, then you won’t need to worry about these vitamins. You will get enough vitamin that you need.
Water-soluble Vitamin: Apart from fat-soluble vitamin, water-soluble don’t need any fat to absorb. Body directly absorb these nutrients without the need of other nutrients. The risk of toxicity is very low, as an excess amount of these vitamins are flushed out.
But you need to get vitamin daily, or you will notice deficiency symptoms, while excess consumption can cause diarrhea.
Water soluble vitamin is listed as you won’t need fat-soluble in your daily diet.
- Biotin (30 mcg)
- Vitamin A (700 mcg)
- Vitamin B6 1.3 mg(women) 1.7 mg (men)
- Vitamin B12 2.4 mcg
- Vitamin C 75 mg(women) 95 mg(men)
- Vitamin D 15 mcg
- Vitamin E 15 mcg
- Vitamin K 90 mcg
- Pathogenic acid 5 mg
- Niacin 16 mg(men) 14 mg (women)
- Folic acid 400 mcg(men & women) 500 mcg(pregnant or breast feeding)
- Riboflavin (B2) 1.3 mg(men) 1.1 mg(women)
- Thiamin (B1) 1.2 mg(men) 1.0 mg(women)
Functions of these vitamins
- Metabolism of protein and carbohydrate
- Helps in the production of hormones
- Protects from free radicals that cause cancer or other degenerative diseases
- Improves eye vision
- Contribute to absorb minerals for healthy development of bone and teeth.
- Assist in the recovery of muscles
and much more
Vitamins have many benefits. You can get those just eating healthy amount of fruits, vegetables, cereals, grains, fish, poultry, dairy products, egg, chicken, and meat.
Similar to vitamins, body also require minerals for proper functioning and development.
Requirements of minerals depend upon its usage. Since it’s micronutrients, you need less amount of these nutrients.
It is divided into two, macrominerals and microminerals. Body require more macro minerals compared to microminerals. But it doesn’t mean you need in an excess amount from the supplement.
There is quite lot amount of minerals to go through it in detail. So the roles of minerals are listed in broad.
- Maintains blood pressure
- Keep optimal body fluid level
- Improve muscle contractions
- Helps in production of new blood cells
- Supports optimal nerve transmission
- Boost immune system
- Helps in development of bone and teeth
- Needed for energy metabolism
- Required for proper thyroid function
If you are following a healthy diet, then you will get those essential minerals. There isn’t any need to worry if you miss any minerals a day. But don’t miss is for longer. Eating varieties of food will provide enough minerals.
»» To Chapter 2 «« To Introduction
Chapter 1 – Nutrition Protein Carbs Fiber Water Fat
Chapter 2 – Superfoods and Unhealthy Foods With Alternative
Chapter 3 – How To Quit Craving and Addiction
Chapter 4 – Metabolism Booster, Supplements & Meal planning
Chapter 5 – Importance and Types of Fitness Routine
Chapter 6 – Top Exercise And Fun Activities
Chapter 7 – Common Workout Mistakes and Injury
Chapter 8 – Healthy Habits Myths and Facts
Chapter 9 – Daily Guidelines for Weight Loss
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