Lets look at why you should not cut out carbs, Ppotein or fats (macros) from your nutrition intake…
This is a fairly long post but it will give you a better understanding why you should not cut out any particular food groups from your daily eating. A good example of this is people cutting out carbohydrates completely.
Why do people cut out macros from their diets?
Because they read it gives best weight loss results? Because a friend told them it’s the best method? Doing this is something you can not live long term doing.
What I’m planning on doing is educating you with basic facts that you may or may not already know. So you will either get a great reminder or you’ll be picking up new knowledge.
Lets start with the simple question…
What are Macronutrients?
These are nutrients that provide calories or energy to the body. Nutrients are needed for growth, metabolism and for other body functions.
There are three macronutrients:
Each of these macronutrients contain a certain amount of calories and they differ from one another.
– 1 gram of Carbohydrates provides 4 calories.
– 1 gram of Protein provides 4 calories.
– 1 gram of Fat is 9 calories.
Knowing this means you can work out how many calories something has using its Nutritional Facts Label.
Example: Product “x” contains 12 grams of carbs, 0 grams of fat, and 0 grams of protein. Then you can work out 12 grams multiplied by 4 is 48. Which means this product “x” has about 48 calories per serving.
Besides carbohydrates, protein and fat there is one other substance that provides calories and that is alcohol. Alcohol provides 7 calories per gram but we do not consider this a macronutrient as we do not need alcohol to survive.
So why do we need carbohydrates?
We need carbs because:
– Carbs are the body’s main source of fuel
– Carbs are easily used by the body for energy
– All of the tissues and cells in our body can use glucose for energy
– Carbs are needed in the central nervous system, kidneys, brain, the muscles and heart to function properly
– Carbs can be stored in muscles and liver so it can use its energy later
– Carbs are important in intestinal health and waste elimination
– Carbs are mainly found in starchy foods (like grain and potato), fruits, milk and yoghurt. Other foods like vegetables, beans, nuts, seeds and cottage cheese contain carbs but in lesser amounts
Why do we need protein?
We need protein for:
– Growth (especially for children, teens and pregnant women)
– Tissue repair
– Immune function
– Making essential hormones and enzymes
– Energy when carbs are not available
– Preserving lean muscle mass
– Protein can be found in meats, poultry, fish, tofu, cheese, nuts, legumes and in smaller quantities can be found in starchy foods and vegetables.
(Note: You can see why people say cut out the carbs as protein becomes energy when carbs are not available. But what about all the other reasons we need carbs? They don’t consider that as they don’t understand how the body works.)
When we eat these types of foods our body breaks down the protein that they contain into amino acids (the building blocks of protein).
Why do we need fat?
Fat has got a bad reputation for weight gain but some fat is essential for survival.
We need this fat for:
– Normal growth and development
– Absorbing certain vitamins (like vitamin A, D, E, K and carotenoids)
– Providing cushioning for the organs
– Maintain cell membranes
– Fat can be found in meat, poultry, milk products, butters, oils, fish, grain products and salad dressings.
There are three types of fats: saturated fat, unsaturated fat and trans fat.
Saturated fat (found in meat, butter, and cream) and trans fat (found in baked goods, snack foods, fried foods) have been shown to increase your risk of heart disease.
Replacing saturated and trans fat with unsaturated fats (like olive oil, avocado, nuts and canola oil) has been shown to decrease the risk of developing heart disease.
Please note: Although macronutrients are very important they are not the only thing we need to survive. Our bodies also need water (check my earlier article about how much water you should be drinking) and micronutrients.
Micronutrients are nutrients that our bodies need in smaller amounts and include vitamins and minerals.
I hope this gives you a better understanding of why you should not cut out any macronutrient. Please check out my facebook page and other social media accounts.
Connect with Expert Rene Acosta