Yesterday, I covered the basics of calories and macro-nutrients. We learned that calories are simply units of energy and each macro-nutrient has its own calorie count. So how many macros (calories) should you be consuming each day?
Before I go any further I want to first say that I am a Doctor of Physical Therapy. I can provide you with nutrition education, but I do not provide individualized nutrition assessment or counseling. Assessment and counseling can only be given from a Registered Dietitian or a Certified Nutritionist, which I am not. All opinions expressed are my own, but I can give you resources to further your personal education and assessment if needed.
Research has shown that a high protein, low carbohydrate diet can positively affect your blood lipids, also known as cholesterol. If you have high cholesterol a higher protein, lower carbohydrate nutrition plan may be in your best interest.
Remember from yesterday that unsaturated fats are essential for your body and poly-unsaturated fats can only be obtained through your diet. On the other end saturated fats are highly inflammatory and should be limited, specifically if you are someone who struggles with pain (i.e. arthritis).
This might surprise you, but carbohydrates are NOT necessary for energy. When you consume protein and fats the body converts the excess into glucose through a process called gluconeogenesis. So why do we need carbs if our body is getting energy from fats and proteins? Carbohydrates are a good choice right before a workout because they provide quick energy (remember mono and disaccharides break down quickly). If you are going to eat a fat or protein snack you will need to give your body time to breakdown the nutrients to have access to the energy they provide.
The primary reason for consuming carbohydrates is to obtain micro-nutrients in a form that is bioavailable to your body. Micro-nutrients are your vitamins and minerals and come naturally in the form of fruits and vegetables. There are different micro-nutrients in different fruits and vegetables. This is where the phrase "eat the rainbow" comes from because you have to have variety and you have to have a decent amount to get those micro-nutrients into your body. In my opinion, this should be the primary purpose of consuming carbohydrates in a standard nutrition plan.
You need all three macro-nutrients in a balance that is right for your body. Everybody's body is different. Some people can thrive off of a high fat diet others are more carbohydrate dependent. I recently listened to a podcast (you can find it HERE) where a registered dietitian discusses how a standard macro calculator where you plug in your weight, height and gender may not provide you with the information that your body needs to function optimally. There are standards and guidelines for macro-nutrient breakdowns, but the reality is you have to find what works for you as a unique individual. I highly recommend working with a Certified Nutritionist or Registered Dietitian. If you would like resources and recommendations please reach out to me
Before I go any further I want to first say that I am a Doctor of Physical Therapy. I can provide you with nutrition education, but I do not provide individualized nutrition assessment or counseling. Assessment and counseling can only be given from a Registered Dietitian or a Certified Nutritionist, which I am not. All opinions expressed are my own, but I can give you resources to further your personal education and assessment if needed.
Research has shown that a high protein, low carbohydrate diet can positively affect your blood lipids, also known as cholesterol. If you have high cholesterol a higher protein, lower carbohydrate nutrition plan may be in your best interest.
Remember from yesterday that unsaturated fats are essential for your body and poly-unsaturated fats can only be obtained through your diet. On the other end saturated fats are highly inflammatory and should be limited, specifically if you are someone who struggles with pain (i.e. arthritis).
This might surprise you, but carbohydrates are NOT necessary for energy. When you consume protein and fats the body converts the excess into glucose through a process called gluconeogenesis. So why do we need carbs if our body is getting energy from fats and proteins? Carbohydrates are a good choice right before a workout because they provide quick energy (remember mono and disaccharides break down quickly). If you are going to eat a fat or protein snack you will need to give your body time to breakdown the nutrients to have access to the energy they provide.
The primary reason for consuming carbohydrates is to obtain micro-nutrients in a form that is bioavailable to your body. Micro-nutrients are your vitamins and minerals and come naturally in the form of fruits and vegetables. There are different micro-nutrients in different fruits and vegetables. This is where the phrase "eat the rainbow" comes from because you have to have variety and you have to have a decent amount to get those micro-nutrients into your body. In my opinion, this should be the primary purpose of consuming carbohydrates in a standard nutrition plan.
You need all three macro-nutrients in a balance that is right for your body. Everybody's body is different. Some people can thrive off of a high fat diet others are more carbohydrate dependent. I recently listened to a podcast (you can find it HERE) where a registered dietitian discusses how a standard macro calculator where you plug in your weight, height and gender may not provide you with the information that your body needs to function optimally. There are standards and guidelines for macro-nutrient breakdowns, but the reality is you have to find what works for you as a unique individual. I highly recommend working with a Certified Nutritionist or Registered Dietitian. If you would like resources and recommendations please reach out to me
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