Macronutrients

If you eat more calories than your body burns, then the excess will be stored as body fat. Making healthy food choices is important so I want you to see how you benefit from the following macronutrients.

Protein. Protein is a metabolically active macronutrient that encourages muscle building. For those who are weight-training, it is beneficial to provide your body with a steady stream of amino acids in the form of dietary protein. That way, your body can make use of the amino acids for all the muscle-building and recovery processes that your body is undergoing during this training phase.

For best results, consume at least 20 to 35 grams of protein (depending on your total calories) at each of your six or so meals a day.

Complex Carbs. These are the slow-digesting carbohydrates found in such foods as oatmeal, brown rice, yams, and whole-grain bread products. They provide a slow yet steady release of energy to help fuel your full day. In the evening or later, they are less beneficial because you need less energy to fuel activities at this time of day. At this point, these calories are more likely to be stored as body fat, so reduce consumption of them.

The list below shows some food products that contain a large percentage of simple carbohydrates. Foods containing lots of added table sugar can also be added to the list. These foods contain lots of added sugar and most are high in calories. These foods should be limited to lose weight.

Table sugar

Cakes

Biscuits - plain

Jam

Chocolate

Fudge

Candy

Toffee

Gums

Boiled sweets

Mint Sweets

Liquorice

Honey

Soft drinks

Tinned fruits

Chutney

Pickle

Puddings - some


Simple Carbs. Simple carbohydrates are usually considered to be "bad" carbs, but these are those that have been processed and broken down before being put back together again in an unnatural way such as to produce a sweet product like chocolate. Natural simple carbohydrates are the best carbs to include in the diet, especially if trying to lose weight.

The most common example of simple carbs is sugar. It's quickly absorbed into the bloodstream, and if it's not used for energy in the short term, it's likely to be stored as body fat, particularly when you consume a great deal of it in a short period of time. However, consuming sugar before and after your workouts can give a big boost to muscle building. Simple carbs-sugars-help drive nutrients and amino acids from protein to your muscles to help them recover and grow after they're trained. Simple carbs have their place before and after workouts; at other times of day, they're much more likely to be stored as body fat.

Following is a list of some natural foods made up of mostly simple carbohydrates. These foods are low in simple sugars and do not promote weight gain.

Apples

Blackberries

Blackcurrants

Cherry

Cranberries

Grapefruit

Kiwi

Lemon

Melon

Oranges

Peach

Pear

Plum

Raspberries

Strawberries

Good Fats. Despite low-fat fad diets, fats are essential for optimal body function. Fat is crucial for numerous body processes and is key for the anabolic, or muscle-building, process. Consuming fats also helps promote healthy joints, hair, and skin. While many fats are considered unhealthy-especially trans fats (hydrogenated fats, found in margarine and baked products such as crackers and cookies)-others, such as mono- and poly-unsaturated fats, are good for you. These can help reduce cholesterol levels and protect the heart. Good sources of healthy fats include olive oil, canola oil, avocados, nuts and seeds, and fatty fish such as salmon. Flaxseed and fish oil supplements are also beneficial. Consume healthy fats at most meals, but avoid them directly before or after workouts, as they slow digestion and the workout recovery process, which will cost you some muscle.