Nutrition 101

Is a low carb diet the best diet? No. You “could” live without carbs and use the energy from fats, but, this method is not recommended or remotely close to healthy. Carbs are a vital source of energy; They are crucial for both our body and brain to function. A low carb diet is a new trend, but today people now have a misconception that this low-carb diet is the only way to lose weight, this could not be farther from the truth. While a low carb diet does reduce the amount of calorie intake, It eliminates an essential macronutrients that keeps you full and fuels the body. Without them the body feels fatigued and will easily get hungry, causing the body to resort to snacking throughout the day. Instead of cutting out carbs it’s important to be aware of portions and the amount of extra calories that aren’t usually counted for. Instead of being afraid of carbs, learn to care about which carbs will help your body. For example: Oatmeal, sweet potatoes, brown rice, quinoa, whole-grain bread, pasta, and couscous; These are all great sources of carbs that will not only allow you to perform at your maximum level but are also crucial for any form of muscle growth or body shaping. 

How important is protein AND Why is it so important?

Protein is made of amino acids which are the building blocks of protein. There are 20 necessary amino acids that the body depends on, but none of these amino acids are produced by our bodies, this means we must consume these amnio acids elsewhere (typical in high protein foods). the amino acids that we need must come from our food intake, our bodies need protein to build muscles but also to  function properly. There are three types of protein profiles in food. One complete protein which has the full spectrum of 20 amino acids, you will find complete protein and meat, eggs and dairy. Incomplete proteins don’t have a full spectrum of amino acids but can obtain one or more essential but aren’t complete. For example peas, beans, and some greens. Lastly, complementary proteins, if you mix different types of incomplete protein with different set ups of amino acids and together build a full spectrum of these essential acids that we need. For example beans with nuts, pasta with peas. This is super important to know especially if you’re vegan/vegetarian.

How much protien should you consume? 

For those that lift weights, or looking to shape their body, it is recommended that they have a protein intake of at least 1 g of protein per pound of body weight. In addition to allowing muscle growth and recovery, consuming protein is what speeds up the metabolism, therefore helping you burn more calories and fat.  

As with carbs, a lot of people are afraid of fats. Although it is recently a lot more accepted than carbs, fats should be more carefully considered than carbs. While some fats are very good for you, they are all extremely high in calories for very small portions. Fats can be divided into three different categories. Saturated fats such as those found in dairy products, meat products, and processed foods. Unsaturated fat which is the “good“ fat which consists of olive oil, avocado, nuts, seeds. These fats contain a lot of omega acids which is really good and vital for your body and brain function. The last fat category is trans fat. This is manufactured and processed therefore it is very bad and raises the risk of heart disease, stroke, and diabetes 2. These fats consist of fried food, pastries, pre-made pizzas, etc. Don’t be afraid of fat, but pay attention to what fat you consume and the amounts you’re consuming.