Macronutrients
Your body requires nutrients to perform basic functions. Since the human body does not produce these nutrients, you must obtain them from your diet. Nutrients function to provide energy, bolster your body’s structure, or regulate your bodily chemical processes. Macronutrients are nutrients that are required by the body in large amounts. The three main classes of macronutrients are carbohydrates (or carbs), proteins, and fats (also called lipids). Your body can metabolize macronutrients into cellular energy. Water can be consider a macronutrient because your body also requires it in large amounts, but water does not yield energy or calories like other macronutrients.
Carbs are made up of carbon, oxygen, and hydrogen and are found in food sources like fruits, grains, and vegetables. Carbs provide the body with energy and serve as building blocks for bigger macromolecules. Proteins are made up of chains of subunits called amino acids. Amino acids are made up of carbon, hydrogen, oxygen, and nitrogen. Proteins are found in food sources like meats, seafood, dairy products, and some plant-based foods like soy. Proteins help to provide structure for muscles, bones, and the skin, and play a role in most chemical reactions in the body (e.g. enzymes). Fats, or lipids, are a family of molecules made up of carbon, oxygen, and hydrogen. Fats are also not soluble in water like carbohydrates. Fats are found in food sources like oils, butter, meats, nuts, seeds, dairy products, and many processed foods. The main function of fats is to either provide energy or to store it. Water does not contain carbon like the other macronutrients, but it is necessary for the bodily transport of substances and chemical reactions.
Dieting is about balancing the macronutrients, namely carbs, proteins, and fats. You’ve probably heard of some famous dieting methods such as the Atkins Diet, The Zone Diet, or The South Beach Diet. Diet fads usually recommend restrictions, like low-fat or low-carb, as rules. For instance, The Zone Diet recommends a diet where 40 percent of calories come from carbs, 30 percent from proteins, and 30 percent from fats (or a 40-30-30 diet). The accepted nutritional standard is 65 percent of calories from carbs, 15 percent from proteins, and 20 percent from fats (a 65-15-20 diet). Sambience BTG endorses the theory of bio-individuality, meaning that every person is an individual, and no one diet will work for everyone. You may find that The Zone Diet works for you, or you may prefer the accepted standard diet. It is up to you to listen to your body and determine what works best for you. Remember that a key component to loosing weight is eating foods rich in nutrients that are also low in calories.
Micronutrients
Micronutrients are essential for carrying out bodily functions, just like macronutrients, but they are needed in lesser amounts. Micronutrients include sixteen essential minerals and thirteen essential vitamins. The minerals include macro-minerals – sodium, chloride, potassium, calcium, phosphorous, magnesium, and sulfur; as well as trace minerals – iron, zinc, selenium, copper, manganese, fluoride, chromium, and molybdenum. The vitamins include water soluble vitamins – thiamin (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), pyridoxine (B6), biotin (B7), folate (B9), cobalamin (B12), and Vitamin C (ascorbic acid); as well as fat soluble vitamins – Vitamin A, Vitamin D, Vitamin E, and Vitamin K.
What does healthy eating look like?
Some examples of nutritious foods are fresh fruits and vegetables, particularly leafy greens. Lean meats, like chicken breasts, and fish are also healthy. If you need more examples of healthy food that you should be eating, consider using www.myplate.gov as a resource. The website is offered by the US government and has many examples of healthy selections including some impressive visuals for many dishes. The “My Healthy Plate” diagram has replaced the food pyramid as a more realistic depiction of what a healthy diet should consist of. The plate contains fruits, vegetables, grains, proteins and dairy.
There is also advice on eating healthy on a budget as well as some healthy recipes on the website. You can research how to eat healthy for every stage of life including pregnancy and breastfeeding, infants, kids, teens, adults, older adults, and more. You can also use the MyPlate app for an easy start and to set personal goals for eating healthy.
RED FLAG ITEMS
Transfats
You should keep in mind the harmful effects of trans fats. For one thing, trans fats have a negative impact on your cholesterol levels because they increase low-density protein (LDL) and decrease high-density protein (HDL). LDL is called “bad cholesterol” because it leads cholesterol to your arteries where it builds up and increases the risk of stroke and heart disease. HDL is called “good cholesterol” because it leads cholesterol to your liver where it will eventually be released by your body.
Trans fats also increase inflammation which is a bodily reaction related to immunity. Increased inflammation is connected to an increased risk for stroke, heart disease, diabetes, and other chronic conditions. Trans fats also contribute to insulin resistance (which can make it difficult to lose weight). For each two percent of trans fat that you consume daily, you increase your risk for coronary heart disease by 23 percent. Naturally, you should be trying to eliminate trans fats from your diet, but not good fats like saturated and unsaturated fats.
Sugar
Another aspect of your diet that you should be cognizant of is your consumption of sugar. Refined table sugar, which is also called sucrose, lacks any fiber, vitamins, or minerals. This means that it takes your body extra effort to digest sugar. More specifically, the body depletes is own nutrients in order to absorb sucrose properly. So instead of providing your body with nutrients, sugar actually creates deficiency.
Sugar is also classified as an addictive substance because: 1. Even if you eat it in small amounts, it still creates a desire for more; 2. If you quit eating sugar suddenly, you will have withdrawal symptoms like headaches, cravings, mood swings, and fatigue. Eating too much sugar can also cause hypoglycemia (low blood sugar) which can later develop into Type 2 diabetes. Therefore, you should try to limit your intake of sugar. You can do this by consuming sugar-free alternatives or plant-based alternatives (like Stevia).
Processed Foods
Consuming overly processed foods is not good for your health because these foods tend to be nutrient deficient and may contribute to developing insulin resistance. Processed foods also contain the first two red flag items listed here, trans fats and sugar. Reading the nutrition facts on these foods will reveal this. Also, keep in mind that sometimes trans fats are listed as hydrogenated or partially hydrogenated oils on food labels.
Some examples of processed junk foods are French fries, margarine, many frozen foods, donuts, and other baked goods. These less nutritious foods tend to be cheaper, and are therefore tempting to those living on a budget. However, it’s these unhealthy, packaged foods that are contributing to the obesity epidemic that has spread across many countries.
You should make an effort to cut back or eliminate the processed carbohydrates and processed poor-quality animal meats from your diet. Try to aim for a diet full of fresh vegetables, fruits, nuts, whole grains, poultry, fish, and vegetable oils. As you increase your intake of nutritious foods, like whole grains and dark leafy greens, your body will have less room for processed junk foods. You may also find that you generally eat less food overall as well. That’s because healthy foods satisfy your body’s cravings for nutrients, while junk foods do not.
Fried Foods
Fried foods have an overlapping problem with processed foods, because most of the fried foods that you eat are highly processed junk. However, fried foods present another problem for those trying to maintain a balanced diet; and the issue is that a diet high in fried foods throws off the amount of fat that you consume. If you eat a lot of fried foods then you are consuming a much higher amount of fat than is recommended by the standard diet, and most likely by any other diet.
The standard diet recommends a fat intake of 20 percent. However, there are some people who have fried foods for nearly every meal. With the abundance of junk food in society today, this isn’t hard to accomplish. Think about it. A person could have some fried eggs for breakfast, a hamburger and fries for lunch, and then some fried chicken for dinner. Every meal has been soaked in oil (or fat). You should limit your consumption of fried foods; either eat them rarely or never. Instead, try other ways to prepare your meals like baking, roasting, or grilling. Air fryers have also become popular, because they fry food without the use of so much oil. But you also don’t want to just air fry a bunch of processed junk foods that could contain trans fats either. Swap out junk foods for fresh veggies, lean meats, and other healthier options.
Alcohol
If you are trying to lose weight, you will also have to monitor your consumption of alcohol. Alcohol contains empty calories (there are no nutrients), so cutting back may help support your weight loss. When you drink alcohol, your body burns it first as a source of energy. This means that alcohol gets used before any excess sugar or fats, and these extras can end up as adipose tissue, or fat. Consuming alcohol can also lead to what is called alcoholic fatty liver. The condition may damage your liver, which has a major role in metabolizing carbs, proteins, and fats.
A damaged liver means that your body will have a hard time metabolizing carbs and fats making it difficult for you to lose weight. So, the “beer gut” is not just a myth. Alcohol also impairs your judgement when it comes to your food choices. Under the influence, you may find that you tend to eat more junk foods. Of course, this will also make it challenging to lose weight.
General Weight Loss Tips
Always eat breakfast.
If you eat breakfast, you will avoid hunger pangs later in the day that can cause you to over eat.
Drink water.
If you drink more water throughout the day, it could help to curb your hunger. Also, try drinking a glass of water before eating a meal to take the edge off of your craving for food so that you can take your time eating and savor your meal.
Make your own meals.
If you make your own meals, you will know exactly what is in them. Restaurants tend to pack their meals with butter, sugar, and salt, as well as use a lot of oil.
Reduce your stress levels.
When you are stressed out, your body is in a fight-or-flight response. Reducing your stress transitions your body to the rest-and-digest response, which is what you need to digest your food properly.
Keep moving.
Getting some exercise will help keep your metabolic rate up and will help to digest your food.
Be a food detective.
Take a look at the labels on the items you buy at the grocery store. Avoid anything that you have a hard time pronouncing, because chances are that it means the item is highly processed.
Take a multivitamin.
Taking a multivitamin will supplement your diet with the nutrients that you need. You may also avoid developing a vitamin/mineral deficiency.
Avoid foods that don’t agree with your gut.
For example, if you are lactose intolerant, you should avoid dairy products and replace them with nondairy products (like replacing milk with almond milk).
Notes:
Avoid Overeating
Overeating is a serious problem in today’s world, as seen by the ever increasing rates of obesity and the number of people who are overweight. In fact, there are now more overweight people than underfed people in the world currently. Many times, overeating is caused by a lack of essential nutrients in the foods that you consume. This means that although you are overfed, you are also undernourished; and this lack of nourishment causes you to crave more food. This is why it is so important to eat a healthy balanced diet (fresh fruit, vegetables, nuts, grains, unprocessed meats, etc.). Taking a daily multivitamin can also help you to avoid nutritional deficiencies as well.
Drink More Water
Around 70 percent of your body is made up of water. Not drinking enough water sends the signal to your body that you are on the verge of dehydration. Dehydration can manifest as hunger pangs, which can cause you to eat more food. This is why it is a good idea to drink some water when you first get hunger cravings. Drinking water before eating a meal also makes it easier for you to digest your food. Additionally, it’s a good idea to replace coffee, soda, and alcohol with water. This will allow you to cut a significant amount of calories from your diet. Some people can effortlessly lose ten pounds using this method.
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