Believe it or not many people don’t know the difference between, proteins, carbohydrates, and fats. Most people don’t have the luxury of having a personal trainer as a father who can break every detail down about loosing weight. Strangely enough I have a personal trainer as a father, and I’m getting to know quite a lot about weight loss.
The struggle is actually meeting the commitment of being healthy. As you all know, reaching a healthy state is my goal. Which is why I try to share as much knowledge as I can with my readers about reaching a healthy state. Today we’re going to talk about an important factor in weight loss.
It is really important to know the difference between these three, and know whats good and whats not.
What are Fats?
Fats are nutrients, your body MUST have fats to function.
When people hear the word ‘Fat’, some may think, “Fats are bad. Fats makes me unhealthy.” Which can be true and false. There are many types of fat.
1. Saturated fat: This type of fat is found in meat (mammals), meat products, the skin of poultry, dairy products, and many processed foods such as cakes, biscuits, pastries, as well as coconut oil. This type of fat isn’t particularly bad eaten in moderation. If too much is consumed over a long period of time, it may lead to cardiovascular disease, raised cholesterol, stroke and more.
2.Monounsaturated fat: Neither good or bad. (:
Monounsaturated fat can help reduce a person’s risk of heart disease or stroke. I’m not saying it will, but it is possible. This type of fat is also used to replace saturated fat, and trans fat. Foods that contain Monounsaturated fats are, avocados, nuts, olive oil, peanut butter, olives. etc. These foods all have positive effects on your health. If you count calories or recognize calories like I do, you would quickly realize that most of the things listed above are very high in calories. This doesn’t mean they’re unhealthy, they are full of HEALTHY fats that benefits your body. They are high in calories because every one gram of fat equals nine calories. Things like nuts and avocados are high in calories because they’re FULL of healthy fats!
3.Polyunsaturated fat: Another healthy fat!
Polyunsaturated fat is found in, Oily fish (sardines, mackerel, trout, salmon and herring), safflower oil, grape-seed oil and sunflower oil.
These foods all have something in common, they are all FULL of the Omega-3! Omega-3 is a fatty acid. Fatty acids protect us from heart disease and lowers blood cholesterol levels. Omega-3 can also help reduce symptoms of arthritis, joint problems, and skin disease!
4. Trans fat: The fat you want to say away from.
Staying away from Trans Fat is hard because this fat is in A LOT of delicious foods that most people enjoy every day. It is found in: Fried foods, Doughnuts, Pies, pastries, biscuits, pizza dough, cookies, crackers, margarines, shortenings, and many other baked foods.
Trans fat is not natural, they are synthetically made and not needed to live. We could cut Trans fats completely out of the world and more healthy. Trans fat raises LDL (Bad Cholesterol) and Lowers HDL (Good Cholesterol) -Read more about LDL and HDL- Trans fats are popular because they’re cheap and easy to produce. In addition they make food taste really good and helps food last longer. This is why Twinkies can last YEARS and a tomato a week or so.
Basically to sum all this up, Not ALL fats are bad for you!
What is a Carbohydrate?
Your body uses carbohydrates (carbs) to make glucose (sugar), carbs function as energy. Carbs can be used immediately, or they are stored in your muscles and liver for another time.
Below is a link that is REALLY good and sums up everything about carbs better than I ever could. I encourage EVERYONE to read it. I can’t express how important it is to know what you’re putting into your body, and what to look for on labels. Read THIS ARTICLE BY DR OZ NOW
What is Protein?
A protein builds and repairs body tissue. One protein is made up of 20 amino acids. There are three types of amino acids,
Nonessential: Your body manufactures these amino acids: Alanine, Asparagine, Aspartic acid, Cysteine, Glutamic acid, Glutamine, Glycine, Proline, Serine, and Tyrosine.
Essential: These amino acids your body cannot manufacture: Isoleucine, Leucine, Lysine, methionine, Phenylalanine, Threonine, Tryptophan, and Valine.
Semiessential: Cannot be manufactured in the body at a rate that will support growth. Arginine, and Histidine.
When working out/lifting weights, you are tearing up your muscles and tissue. When consistently working out your body becomes sore and depleted. This is temporary. When your body heals and repairs itself, you become stronger and your muscles grow bigger! When you tear muscle tissue, your body repairs and builds becoming stronger. This is why you see improvement.
So what does protein do? It builds body tissue and helps repair!! This is why you want to take protein before AND after a workout, whether a protein shake, peanut butter, eggs, meat, or dairy. While working out you’re burning energy. If you have protein before a workout your ability and endurance should last a little longer because you’ve taken protein which provides energy. Taking protein after a workout restores muscle tissue and eases soreness.
How do I incorporate what I’ve learned into my diet/everyday life?
Here’s how the process of burning fat works. First, your body burns carbohydrates. Because your body converts carbs into sugar, sugar then becomes what your body burns first. The second you eat, bread, or pasta, it is getting converted into sugar, which your body quickly starts burning. If you eat too many carbs then your body is never going to get around to burning the fats (Which is what you’re mainly trying to get rid of). If you base your diet around carbohydrates you’re not going to lose as much fat as you hoped. Because your body isn’t getting rid of the fat it’s getting rid of all the carbohydrates you’re eating. Therefore the low carb diet was born. Next, your body burns fats. Yes, you want to reduce the unhealthy fats because there is no physical/healthy benefit, but you do want to eat the healthy fats because like I said before your body NEEDS fats to function. The hardest thing for your body to burn or breakdown is protein. You want to take protein especially when your eating low calories and working out to boost energy and control appetite.
Lets start with fats, you’re definitely going to want to avoid Trans fat, and saturated fat. No, you don’t HAVE to completely avoid them but eat them in moderation. I personally would cut them out for the time being because I’m trying to lose weight, and be a lot more healthy. For carbohydrates, I would stay away from breads, pastas, etc. Those turn into sugar the fastest, and sugar gets stored as fat. As for protein I’m going to take it before and after I workout for more energy!