There's only three places/things you can get a calorie...........
Click here to read about the Glycemic Index
Carbohydrates supply immediate energy to the body.
Carbohydrates are 4 calories per gram.
It is recommended that carbohydrates are consumed at about 40-50% of your daily calorie intake.
Learning about how fast carbohydrates get into your blood stream is important. This is called the Glycemic Index.
Fast carbs can spike your insulin.
Slower carbs provide sustained energy.
Adding extra fiber to your carbs can slow down the absorption rate.
So can adding protein.
Eating fat and carbs together such as in cookies and ice cream are known for creating insulin spikes and fast storage of calories into fat cells.
My experience with clients has been....
the more active you are, the more carbs you include in your diet (40-50%)
the less active you are, the less you include (35-40%)
Some healthy carb choices are:
low glycemic fruits
high glycemic fruits in moderation
firm white potato
oatmeal as whole as possible
el dente elbow noodles and spaghetti
Click here to read about the different fats
Fat is a necessary nutrient for the body.
Our cells lining is made of fat.
If our cell lining is rigid and not plyable, nutrients can not get into and out of the cell to make energy properly.
Fat is 9 calories per gram.
It is recommended that our fat intake is between 20-30% of our daily calorie intake.
Eating healthy fats is imperative to our brain and cellular function.
Some healthy fats include:
fish oil capsules
Click here to find out what a protein is and what do they do
Protein is a necessary nutrient for the body.
Our body uses protein to build and rebuild muscle.
Our immune system also uses proteins to function and fight off invaders.
Protein is 4 calories per gram.
It is recommended that protein consist of 20-30% of our daily calorie intake.
Many people turn to peanut butter and eggs for protein. These are a healthy protein in and of itself but the food product peanut butter and egg actually contain twice as much fat calories as it does protein. Therefore, it tends to raise ones fat intake too high.
Healthy protien choices are:
lean chicken breast
greek yogurt no fat
cottage cheese low fat
Other items that "have" protein tend to have very high carbs or fat so be careful when planning an ideal macro day!