Key to a healthy diet
When trying to live a healthy lifestyle a healthy food intake is key. What you must become aware of is the three main macro nutrients which are protein, fats, and carbohydrates. I know most people think that fat and carbs is what makes you gain weight but that is not true. Let me break the importance of these three macro nutrients down to you.
Why you need Carbohydrates!
You need Carbohydrates because they are the primary source of energy for the body.. Carbohydrates are going to help provide the glucose fuel source the muscles require in order to make ongoing contractions, so without them, you would see a very low level of performance. They are also the preferred source of fuel by the brain as well and will provide a wealth of nutrients depending on the type consumed. Now am I telling you pizza, bread, and pasta you need to eat?? NO! Definitely not. You want good carbs. Best carbohydrates to intake are those straight from the ground with just a single ingredient. There are three primary carbs: Complex carbohydrates, simple carbohydrates and fibrous carbohydrates.
Complex Carbohydrates will take longer to break down and digest in your body. Such as Oats, brown rice, quinoa and sweet potatoes. These are the higher energy carbs that are more calorie dense and should be eaten around periods of activity and not right before bed time.
Simple Carbohydrates are sugar based carbs that should be avoided. They will spike blood glucose levels and lead to a rapid crash, making it hard to sustain energy. In addition to this, they will also create a hormonal cascade that will promote fat gain instead of fat burning. They are far from the ideal source of carbohydrate. These carbs also offer no nutritional value to your body for overall health. Time to cut out cookies, cakes, soda pops and all the simple carbs you are putting into your body. These are the "Bad carbs"
Finally, you have fibrous carbohydrates. These are going to be the best for helping to provide a wealth of nutrients as they include vegetables. Your probably thinking "Wait what vegetables have carbs?" Yes they do. Carbohydrates are not just in pastas and breads etc. These fibrous carbs are loaded with antioxidants, vitamins, minerals and dietary fiber and also contains fewer calories. Examples are artichokes, broccoli, raspberries, eggplants, nuts etc.
Now let's talk FATS!
So many of us think we need to go on a "Fat free Diet." I am here to tell you that is not the proper diet to a healthy lifestyle. Now of course we want to limit the fat we take in because of course over doing it will lead to weight gain. It's very important part of a healthy diet plan because it will provide the necessary nutrients required for hormone generation. It is also going to help protect your organs, cushion your joints, keep your brain and nervous system healthy and help decrease hunger between meals. Fat is also a great source of certain vitamins that you would not take in from other foods because they are fat soluble in nature. Fat is the slowest digesting nutrient that you can consume, therefore it's going to be great for releasing energy slowly rather than giving you a quick burst like carbohydrates would. No you can't go out and eat fried chicken and say "I got my fat in." LOL. The fats you want to focus on are monounsaturated and polyunsaturated fats only. These are the fats that are heart healthy and that will decrease bad cholesterol while increasing the good cholesterol. You also want to make sure you are taking in omega 3 rich fast as well. When you do this it can help in reducing inflammation, foster a healthier brain and heart and reduce the risk of diabetes and the list goes on. You can find healthy fats in foods such as nuts, avocados, seeds, olive oil (again no fried chicken), hummus, and fatty fish.
Last but definitely not least, PROTEIN!
Protein is what will supply the building blocks upon which tissue is made up of so it is very important that you are taking in enough. If you do not get enough protein in daily especially when reducing calorie intake you are at risk for losing lean muscle mass tissue which will put you at risk for weakness and slowed metabolic rate, meaning fat loss becomes harder and harder. Protein also provides some other key benefits in the diet as well including reducing hunger level, boosting the metabolic rate and helping speed the repair and recovery after an intense workout session. Some great sources of protein include chicken, turkey, fish, lean red meat, eggs, and egg whites. Of course there are other ways to get protein in as well but be careful because some proteins contain more fats and carbs or are filled with additive ingredients such as bad nitrates.
When it comes to nutrition, balance is key. Going from one extreme on either end with food choices (very high carb low fat or low carb high fat diets is never going to be a wise move. At the end of the day make sure you are nourishing your body correctly.
