Protein, Carbs and Fat: Learn How to Diet with Macronutrients

Weight loss plans are almost always trying to get you to get rid
of some food that you love. However, the three macronutrients
(Protein, Carbohydrates and Fat) as well as the unofficial
fourth, water, are all necessary for good health. Never try to
eliminate any of these from your diet. If you’re trying to lose
weight, here is the simple truth about the stuff that makes up
food.

Protein Power Protein is the building block of all life. All
life on this planet is made up of amino acids that form chains
called proteins. Every function of every cell in your body
involves proteins. It should come as no surprise, then, that
consuming protein in your diet is essential to your good health.
Protein can come from many sources, not just red meat. All
animal parts are protein-rich, from fish to chicken to pork to
any animal you’d care to cook up. If you are a vegetarian, you
probably already know that many beans and nuts are good sources
of protein as well. The highest concentration of protein is in
muscle fibers, in humans and other animals. Therefore, if you
want to build up your muscles, you must consume more protein
than your minimum daily requirements. And if you consume less
than your daily dose, your body may cannibalize your own muscles
to get it. This is why an adequate intake of amino acids is
essential.

Carb Cravings Carbohydrates is a fancy word for something very
simple: organic molecules that contain at least two hydrogen
atoms for each carbon atom. All carbodydrates that you can eat
are sources of energy. No matter what their composition, your
body will break them down into glucose, a simple sugar, which is
then used for energy when it is needed. Some carbohydrates are
very long chains called “complex carbohydrates”, and some are
short chains called “simple sugars”. Complex carbs are better
for you because they provide more energy, but it takes the body
longer to break them apart, which means the energy lasts longer
and keeps you feeling full for a longer time. Simple sugars are
broken down very quickly, which causes your blood-sugar to rise
rapidly. If you don’t burn it right away, your body will turn it
into fat. Carbohydrates are most abundant in foods that taste
sweet. The sweeter the taste, the simpler the carb. So candy of
all kinds are made up almost entirely of simple sugars. Carbs
are also abundant in fruits and vegetables, as well as grains.
Whole grains contain complex carbohydrates, while other grains
and plants have shorter chain carbs. Some modern diets suggest
trying to eliminate carbohydrates from your diet, because they
are a major source of calories that you’re trying to reduce.
Reduction of carbs will be necessary for weight loss, but it is
vitally important not to get rid of them altogether. As
mentioned above, carbohydrate-rich foods include fruits and
vegetables that contain many vitamins, minerals, antioxidants
and fiber. Losing all those good elements would put your body in
a very unhealthy place. On top of that, your body processes
carbs to raise blood-sugar, which is important to your feeling
of satiety, or feeling full. If you have no carbs, you may
easily be overeating fats (see below). Finally, if your body is
not using carbs for energy, it will break apart proteins in your
food for energy before it breaks down fats. So, you lose the
benefits of amino acids you’ve eaten, which we discussed above.
A good tactic that many people find easy to identify and follow
in their diets is to get rid of “empty carbs”, meaning
carbohydrates that don’t provide anything but energy. White
bread, potatoes, refined sugar and candy are empty carbs that
you should avoid.

Fat is Fine (in small doses) The third macronutrient is fat,
which is most easily thought of as concentrated carbs. One gram
of fat has 9 calories, while carbohydrates and protein contain 4
calories per gram. So, if you are reducing the calories in your
diet, reducing fat is the easiest way to lower the total calorie
count. Not all fats are the same, though. Saturated and trans
fats raises LDL cholesterol levels, which increases the risk of
heart disease. Unsaturated fats (monounsaturated or
polyunsaturated) do not raise these “bad cholesterol” levels,
and are therefore a better choice. Fats, unfortunately, taste
very good. Fats are the major component in toppings and spreads,
such as butter, salad dressing, mayonnaise, and cooking oils.
Fats are also the ingredient that make desserts and snacks so
tempting, like cookies, cakes and chips. Even though some people
try to get rid of all fat, some fat in your diet is important.
Do not try to eliminate it. Fat aids in the absorption of
vitamins A, D, E and K. Essential Fatty Acids, namely omega-3
and omega-6, can only be found in certain fats, and it is
important to consume some of these on a regular basis. These
nutrients aid in the regulation of blood pressure, blood
clotting and immune response. To get the good fats without an
excess of calories, try eating more fish and seafood instead of
other meats. Choose margarine instead of butter. When cooking,
choose olive oil to grease your skillet. And the most effective
tip: read the labels on the foods you’re buying. They should
list the fat content, and break it down into Saturated and
Unsaturated. If unsaturated is not listed, simply choose the
food with the least Saturated fat count. Water Weight Some call
water the fourth macronutrient. Technically, it is not a
nutrient at all, because pure water does not provide any
building blocks for your body. However, it is the element most
neglected in the diets of most people. You must drink at least 8
glasses of water per day. More if you’re active. Water
encourages fat loss by keeping the kidneys working at full
capacity. If the kidneys don’t get enough water, the liver
begins to take over some kidney functions. One of the liver’s
main functions is to metabolize fat. So, if the kidneys need the
liver’s help, then the liver can’t burn fat as quickly. Drink
enough water so that your liver can metabolize fat at its peak
ability. Water contributes to healthy skin by hydrating it from
the inside out. Water aids in joint lubrication, reducing your
chance of injury in any activity. Water is also the best cure
for constipation. Some people retain water, which is usually
caused by a sodium imbalance. The solution is not to avoid
drinking water, but to drink more water. When the salt is
diluted, it becomes less of a problem. Also, if your body
recognizes that water is constantly coming into your system,
then it will realize that it doesn’t need to store it. Although
there have been a few cases where long distance runners have
died from drinking too much water, their situation is highly
specialized, and shouldn’t be a concern for a normal person. For
people with a normal amount of activity, there is no danger in
drinking too much water, so drink as much as you can. The worst
thing that will happen is that you’ll visit the washroom more
often, so consider it a good chance for a little extra exercise.

Now that you understand how important all the macronutrients
are, how do you lose weight? Reduce overall calories, but keep a
measure of each macronutrient in your diet. Reducing fats
overall is an easy way to reduce overall calories, and switch
all of your fats to unsaturated. Most dieticians suggest about
25% fat, 15% protein, and 60% carbs. If you’re trying to put on
a little muscle to burn fat faster, try to raise the protein to
20% and reduce the carbohydrates to 55%. A good weight loss plan
keeps a balanced diet with reduced calorie intake and increased
exercise.

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