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PRAOTEIN,CARBOHYDRATES & FATS.
PROTEIN: WHAT IS IT? WHY DO I NEED IT?
Protein is a major player in the human body, it helps make up every single cell in your body. Protein plays a part in lots of bodily processes that keep you alive and kicking. That�s pretty important stuff, right? On top of that, it makes up roughly 25% of your muscle mass. That�s why there�s lots of advice out there telling you to eat plenty of protein.
So, what foods are high in protein?
The short answer is meat. Chicken, fish, beef, turkey, pork etc. There are other foods high in protein and they include stuff like, eggs, nuts, seeds and lentils.
Biggest Myths
You have to eat protein before and after you exercise. Gym junkies love this one. So do the makers and marketers of protein shakes for that matter! But, it�s not true. Just do your best to fit the foods listed above into your regular diet in a way that works for you.
Your body can only process a tiny amount of protein and the rest just makes you fat. Our good friend science has busted this myth. Turns out your body is really bloody good at digesting and absorbing protein.
Bottom Line
Protein is good for you and does a really good job of keeping you feeling full for longer. Don�t stress about when you eat it, just try and fit it into as many meals as you can.
FAT: WHAT IS IT? WHY DO I NEED IT?
Fat gets a bad rap but it�s actually a major source of fuel for your body and it helps you absorb certain vitamins. That�s pretty cool, right? It does other cool stuff like regulates inflammation and hormone production but we don�t need to go there.
Just like protein, fat is an essential part of your diet. There are certain things your body can�t produce enough of on it�s own to keep you alive. So, you top that stuff up with fat in your food. Because fat gets such a raw deal I�m going to spell this out in big, bold words.
Y O U G O T T A E A T F A T !
Now, this is where things can get a little complicated. There are different kinds of fat. I know, WTF right? Let�s not overcomplicate things though.
Just do your best to avoid artificially produced trans-fats. You might�ve heard of them, it�s something that is pretty unnecessary and generally only added to food to extend the shelf life and make things fry better.
It�s mostly found in the following types of food: pastries, margarine, biscuits, donuts, sausage rolls, croissants, muffins, frozen pizzas, and sandwich spreads that are made with margarine or shortening.
Now I�m not here to suck the fun out of life, and, I still eat many of these foods. Just not nearly as often as I used to.
So, what foods are a good source of fat?
Avocados, cheese, nuts, eggs, fish, dark chocolate, coconut and full fat yoghurt.
Biggest Myths
Fat will make you fat. Yeah, we�ve all heard it and it�s a myth that�s been going strong for over 30 years. But it�s not true. FAT DOES NOT MAKE YOU FAT!
Saturated fat will give you heart disease. Not true. There is no link to saturated fat causing heart disease. In fact, scientists have found that eating saturated fat can actually benefit your health.
Bottom Line
Fat is necessary and it probably should make up about 30% of what you eat. But again, don�t stress about it, just try and get a good dose of healthy fats from the foods listed above and do your best to cut down on stuff that has artificially produced trans-fats.
CARBOHYDRATES: WHAT ARE THEY? WHY DO I NEED THEM?
Carbs have become public enemy number one in recent times. They�ve become the focus of what people like to call the obesity epidemic. So, let�s cut through the hype and take a look at the facts.
Carbohydrates main role is to provide energy to the cells in your body. They�re interesting because they are not considered essential. What I mean by that is your body doesn�t technically need carbohydrates to stay alive. It has the ability to get the things it needs from the proteins and fats that you eat.
Now before you run off and declare war on carbs, there�s an important distinction to make between staying alive and living. Yes, your body can get the things it needs from proteins and fats to keep you breathing, but you�re gonna need carbohydrates if you expect to live a normal and active lifestyle. Remember, carbs give you energy. You�re gonna need that energy to go to work, walk, play sport, chase your kids etc. Not to mention some of the best sources of carbohydrates come from fruits and vegetables and they provide nutrients that protect you from disease.
Just like fat, not all carbohydrates are created equal. Yup again, WTF?! If you wanna get technical there�s two types of carbohydrates, simple and complex. But, I think it�s easier to look at them as �whole� and �refined�
Whole carbohydrates are unprocessed and contain all the fibre, vitamins and minerals that are found naturally in food. Refined carbohydrates have been processed and had the fibre and nearly all that other good stuff stripped out.
Whole carbs are basically real food, ya know, stuff that once grew in the ground.
Refined carbs tend to be things that humans have made, or changed. Stuff that�s made with white flour and sugar, like pastries, cakes, biscuits and fruit juice etc. Or, vegetables that have been turned into something else, like potato chips.
So, what foods are a good source of whole carbohydrates?
Vegetables, all of them! Also, whole fruits, legumes (lentils, beans etc) nuts, seeds, brown rice, oats etc. They�re real foods, stuff that grew in the ground, or fell off a tree.
Biggest Myths
Carbs cause obesity. This statement is just way too general! Whole carbohydrates DO NOT cause obesity!
Bottom Line
Learn the difference between whole carbs and refined carbs, because that shit will change your life.
Whole carbohydrates will give your body sustained energy and help prevent disease. So, if you�re getting the bulk of your carbohydrates from fruits, vegetables, nuts, seeds, and whole grains (whole carbohydrates) then you have nothing to fear from carbohydrates.
Do your best to cut back on refined carbohydrates. This is the stuff you know you should be eating less of anyway. But, if you�re eating healthy and maintaining even a modest amount of exercise, like regular walks, 10-15 percent of your total food intake can basically come from any food you want.