Hello friends. Welcome back to Day 9.
Today you’ll learn about nutrients — protein, carbohydrate and fat. These nutrients are essential for normal functioning so we will explore them in depth or at least what you need to know.
From the earlier video you might have got the hint that I don’t promote any specific diet. But that doesn’t mean I blame diet.
The diet I support is nourishment, not starvation.
I don’t like the term diet as it’s been used as a medium to manipulate people leaving them to struggle. But it’s the word in the dictionary and I can’t change it.
Even though I mention diet, you should stick to nourishment. I’m using word diet because it’s easy to say. Before coming to diet, today we will discuss about nutrients. When we are planning to make healthy changes, it would be unfair to miss nutrients.
Knowing the base of every nutrient, you will dodge every misconception with ease. When you don’t fall for unnecessary claims, you won’t have to hustle, making your life easier.
I don’t abolish every thing about nutrients, but everything said aren’t true or aren’t required for your purpose.
An Olympic representing Athlete, or bodybuilder, or models who are on a shoot, or other such demanding processionals need extreme care.
But for everyone who is just getting started with a fitness routine won’t need a load of knowledge. While if you’re planning to go for such career then also you have to start from somewhere, and my friend it’s here.
Your knowledge will improve on the way as you get into it. So get started with the least.
Let’s get started with nutrient.
Protein is a very important nutrient. It’s also referred as a building block of life.
Do you know?
- 50% protein is present in muscle
- 20% in bones
- 10% in the skin
- 30% in other part of body
Protein is a popular nutrients as it promise to help in weight loss and muscle gain. Every fitness freak love protein.
Protein is the building block of life, which is enough to know the importance. Apart from that, it also provides benefits that you’re looking.
Weight loss and Weight Management is two important things that one cares about. Protein fulfils both role efficiently due to its slow digesting nature. You will feel full for long, thus you won’t overeat. And also it will help to manage weight.
Protein intake is also good for mood as it prevents blood sugar fluctuation. It is also required for the synthesis of the mood-regulating hormones — dopamine and serotonin.
It slows down meal digestion, which means it can cut Type 2 Diabetes risk. Along with its good for bone. If we keep digging, we will find lots of benefits, but stick to these. Don’t overthink over it, let eating routine do the necessary stuff.
How much to eat?
Sedentary and healthy person: 0.8 to 1 gm/kg of body weight.
If someone is trying to lose weight and build lean muscle the intake will increase.
Male – 1.5-2 gm/kg body weight
Female – 1.2-1.5 gm/kg body weight
The next nutrient in the list is carbohydrate. It’s the source of energy. You might be walking, playing, typing, or taking a shower; carbohydrate stands with you to provide energy to complete those tasks with full potential. Physical or mental activity — you bet, carb is there for you.
Carb is of two type — simple and complex
Simple carbs are the one you should take in a limited amount. Fruit sugar is fine until you eat a whole fruit. Limit fruit juice even someone say it’s the healthiest, but believe me it’s not.
Edible fiber in pulp slowdown sugar absorption and increase fullness. Loss of these fiber will lead to problem.
The second type is complex carb which is also divided into two starch and fiber.
Starch is the carbohydrate you should prefer. Whole grain, cereal, beans, etc, are a good source of starch. The need will differ depending on person to person.
Your diet should also contain an abundant amount of fiber. Although fiber is carb you don’t have to worry about it. Our body doesn’t contain enzymes to digest fiber so you won’t gain weight.
Recommended dose of fiber:
Men: 30 to 38 grams
Women: 21 to 25 grams.
Complex carbs, especially starch, are the energy source which is required for everyday task. Simple sugar is also used but mind over its intake as excess intake won’t do good.
Fiber is essential for bowel moment and lower the risk of health problems.
Fat is the most misunderstood nutrient. Eating fat is not bad. The major weight gain issue people are suffering is because of excess intake of simple carbohydrates and unhealthy fat.
Right and a moderate amount of fat are essential.
The fat is divided into 3 types. Unsaturated fat, Saturated fat, and Trans Fat
Unsaturated fat comprise Omega 3, Omega 6 and Omega 9. You get Omega 6 and 9 in excess, so take care of your Omega 3 intake.
Saturated fat is abundant in food, but should be limited.
Trans fat is the worst and you should avoid them.
Fat is also good for health, so don’t cut them from your diet. If you cut from your diet, you will lose motivation to eat healthy. You will constantly search for food that tastes better. Fat gives flavor to food which will be lost. You might try fat-free diet and you’ll regret that decision.
Fat is required to absorb fat soluble vitamin. Omega-3 is required for brain function. While, we require dietary fat for hormone production.
That’s a lot for today. Tomorrow you’ll learn, what should be in your priority list.
You can continue with the workout routine.