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Macronutrients are proteins, carbs, and fats. When we calculate caloric intake, we are counting calories from these three.
Carbs do get somewhat of a bad rap, or at least a worse one than they deserve. Carbs come in a variety of forms. Some are good for you, and some are bad. Sugars, starches, and fiber are all basic forms of the carbohydrate.
As our nation’s fat consumption decreased, its obesity increased, according to CDC data. This was due to a variety of factors—the frequency of meals and snacks, the size of meals, and the consumption of sugar.
Protein is used by your body to repair damaged muscle, bone, skin, teeth, and hair, among other things. Think of it as the mortar between the bricks; without it, the entire structure of your body begins to break down.
Micronutrients are vitamins and minerals, obtained through diet or supplements. They do not contribute to caloric intake like macronutrients(protein, fat, carbs). The vitamins include vitamins A through K , and minerals which consist simply of metals. Vitamins A, E, D, and K are fat soluble and are stored in the liver. The rest are water soluble and are excreted in our urine. A well balanced diet is necessary to meet the daily requirement of micronutrients. If one focuses solely on hitting their target macros through pre-packaged and processed food, they will be nutrient deficient leading to problems like anemia(low iron), hypocalcemia(low calcium), bone disorders(low vitD) etc.
Foods that are nutrient dense will lead to satiety and cause you to feel full longer. That’s why junk food will seldom fill you up, and if it does, it’s not for long resulting in overeating unnecessary calories from hunger.
Like nasal breathing and sleep, a healthy gut is overlooked when it comes to general health and wellness. Similarly, it affects multiple systems in your body. Proper gut health regulates bowel movement, absorption of nutrients (vitamins & minerals), a competent immune system, and cognition(brain health).
The “gut” refers to your digestive system/gastrointestinal tract, a hollow tube starting at your mouth and ending at your anus. The GI tract includes your mouth, esophagus, stomach, intestine, colon, rectum, and anus; astonishingly it averages 30 feet in length. The goal of digestion is carried out by its 3 primary functions: the breaking down of food, absorbing the nutrients, and then eliminating waste(feces).
Food breakdown is both mechanical and chemical; mechanical breakdown is chewing and peristalsis (rhythmic contractions of your intestines), and chemical breakdown is the enzymes that further split ingested food into macro/micro nutrients to be absorbed. The gut is also home to billions of microflora that are essential in digestion. The bacteria, fungi, and viruses that live in and on our body are collectively known as our microbiome. Bacteria in the gut promote a healthy and balanced microbiome.
The definition of a supplement is something added to complete a thing to supply a deficiency. This is the appropriate approach to taking supplements. Supps won’t make or break you, however like the definition states it can complete your nutrition requirements or correct for any deficiencies in it.
Protein is what helps you build muscle and lose fat, it’s what allows you to stay lean, stay full and avoid binge eating.
Its most notable benefits exert their action on the cardiovascular and nervous systems.
Creatine occurs naturally in our myocytes (muscle cells), and helps facilitate energy (ATP) production during exercise.
BCAAs are responsible for protein metabolism, a functioning nervous system, and insulin regulation.
Vit D is both a crucial vitamin and hormone, and is produced by our body as well as acquired through diet.
ACV contains acetic acid; a carboxylic acid with antimicrobial properties that can increase the absorption of minerals in the GI tract.
B12 is a water soluble vitamin that plays many critical roles in the body. B12 is an essential vitamin, your body does not produce it so it must be obtained from food.
Dieting is simply being mindful of what you eat. Everyone has a diet. A diet, by definition, is what you eat. So unless you’re starving and never eating, you have a diet. What people are really talking about is dieting: the idea of altering what you eat to follow a few simple(sometimes not-so-simple) rules designed to help you be healthier and lose weight.
Diets should not be a burden that puts heavy constraints on your life. Just like anything, a good diet has rules that need to be adhered too, but within those rules there should be a degree of freedom.
The best diets to follow are those that are not diets in the conventional sense of just eating less, rather they are a style of eating with a structured approach:
