Nutrition
Fat
Posted by
admin 2 December, 2008
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Many of us have been repeatedly lied to when we’re told that fat is inherently evil and bad for us. In my opinion, nothing could be further from the truth.
We’re just beginning to wake up from this dietary catastrophe, but much of the damage has already been done. During the fat-free craze, I only noticed people increasing in weight. Many of the products on store shelves still advertise themselves as fat-free while being loaded with high GI substitutions to make them palatable. In most cases it would be far better for our waistlines if we just ate the fat.
Fat is a key component of any nutrition plan due to the many benefits it provides. Fat lowers the glycemic index of foods, improves insulin resistance, maintains healthy skin and hair, protects neurological function, enables hormone production (especially key muscle-building hormones), and empowers fat metabolism.
Not all natural fats are created equal, meaning there are both “good” and “bad” fats. The first group of good fat is essential polyunsaturated fatty acids, which our bodies cannot make, so they must be obtained from food sources. My favorite is flaxseed oil. Flaxseed oil helps to block fat storage, increase metabolism, and increase insulin sensitivity. In some cases, it has been shown to be anticatabolic. In other words, it helps stop muscle tissue breakdown. The other group of good fats is monounsaturated fats, like all-natural peanut butter, olive oil, and avocados.
The bad fats are saturated fats, which are primarily present in fatty meats, full-fat dairy products, and some tropical oils. Then there are transfatty acids. These processed wonder molecules give foods especially baked goods—shelf stability and enduring “freshness,” if something three months old in plastic can really be called fresh at all. While trans fats are great for keeping products sellable, they’re terrible at keeping you alive. Trans fats are implicated in all manner of diseases, most notably heart disease. Thankfully, new labeling laws mandate that trans fats be listed on the labels of all processed foods. If possible, avoid them entirely. They don’t occur in nature. When it comes to nutrition, I prefer to stick with natural choices. If it’s made by man, you don’t necessarily want to put it in your mouth.
In a typical day, one-third of your fats come from the essential polyunsaturated fatty acids group, one-third from the monounsaturated fats group, and no more than one-third from the saturated fats group. Saturated fat is almost impossible to avoid, since there are trace amounts present in many of the otherwise beneficial foods we eat.
Categories : Nutrition
Carbohydrates
Posted by
admin 2 December, 2008
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Carbs give us energy. Without them we’d have trouble making it through our day—or at least I did. When I went on an extreme low-carb diet, I got up around noon, needed a nap by three o’clock, had no energy to exercise, and just felt spacey all day long.
Carbohydrates are divided into two groups: high glycemic (high GI) carbs and low glycemic (low GI) carbs. The two groups are not created equal. High GI carbs cause a rapid rise in blood-sugar levels, which in turn causes a rapid rise in insulin to “mop up” all that excess blood sugar and shuttle it into cells. Why is this a problem? Well, whatever is not shuttled into muscle cells, used for energy, or excreted as waste is stored as body fat. The more high GI carbs you ingest, the more likely you are to pack on the pounds.
High GI foods are usually the highly processed goodies that so many of us crave: sugary drinks and fruit juices, “junk” cereals, fat-free cookies, and that unwary dieter’s favorite, the rice cake. Most of these foods not only cause water retention and bloat you, but they also interfere with your body’s ability to tap into stored fat for energy, again making you more likely to gain weight. Believe it or not, the situation gets even worse. These processed foods also cause energy highs and lows as well as mood swings.
Low GI carbs, on the other hand, don’t cause this rapid rise in blood sugar or the insulin spike that can lead to weight gain. Your body processes them more evenly over time, and they give you longer-lasting energy. Low GI carbohydrates include vegetables, sweet potatoes, 100 percent whole-grain breads, and my favorite, all-natural oatmeal.
Categories : Nutrition
Protein
Posted by
admin 1 December, 2008
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Protein is nature’s best muscle builder and also one of its best fat-loss aids. That’s because it’s the macronutrient least likely to be converted into body fat. It’s the most metabolically costly for our bodies to process; thus it helps to increase our metabolism. Just as important, protein is a potent appetite suppressant and helps to decrease cravings throughout the day. In one major study, people who ate a morning meal made up of 50 percent protein ate 25 percent fewer calories throughout the day.
Good protein sources include chicken breast, turkey breast, fish, lean cuts of red meat, egg whites, tofu, lentils, and whey protein powders. I suggest limiting your intake of calorie-rich, fat-laden protein sources such as fatty meats, whole dairy products, and whole eggs.
Categories : Nutrition
