In our bid to losing fat we should spend some time studying the basics of nutrition and when you think about it, it makes sense does it not.
Be aware that all information is not essentially fact so do your home work and find out the truth from all the rubbish that is being dished out these days. Forget all the techie jargon and just stick with the basics, this is all you will need to prepare yourself with to make better judgments on what to eat and why you are eating it to achieve your fat loss goals.
Here are the figures
Fat 1g = 9 calories
Protein 1g = 4.5 calories
Carbohydrates 1g = 4.5 calories
Alcohol 1g = 7 calories
The three groups of Fats are essential (polyunsaturates) non essential (saturated) trans fat.
Are you aware that not all fat is bad and can actually help protect us from diseases, not many people are aware of this.
The bad fat is the saturated fat variety and this is mainly derived from animal fats, this type of fat once consumed will either be stored by your body or used by the body for energy. Climbers who expend a lot of energy consume high fat high calorie meals while climbing. For our purposes moderation is definitely the key when it comes to saturated fat intake.
On the other side of the coin,essential or polyunsaturates are very
important in that they keep us fit and well. Our brains and nerves use them to enhance function balance hormone levels and better utilize hormones.
Other benefits are better immunity,sooth inflammation and keep your skin vital.
Great sources can be found in flax seed oil,and oily fish such as sardines, salmon and tuna.
The great news about protein is that it gives you that full feeling which fills you up,and that it requires more energy to be burnt during digestion, so you are actually increasing your metabolism by eating them. Proteins are stored as muscle and organ tissue and makes up part of every cell structure in our bodies.
Protein is found in meat, fish,eggs,milk and dairy products.
Have you noticed that Carbohydrates get a bad name and the media and magazines love to put the boot in when the opportunity arises. This is sheer sensationalism and Carbs are a important nutritional source of energy not only for athletes but for us normal folk as well.
Carbohydrates are split into the following groups
Starches and spirits should be eaten in moderation, where as fruits and vegetables are six + per day. The truth is an apple a day really will help in keeping the Dr at arms length.
In summary, as all things in life balance is the key and here is my suggestion for a balanced diet.
Fat 15 – 25% Carbs 55 – 65% Protein 5 – 25%
Healthy living everybody