No, I don't buy into the "paleo" bullshit. Or any other of the many fad diets that come and go. I'm not going to use the "South Beach" diet, or the "Mediterranean", or whatever the TV is pushing this week. It all mostly a bunch of bullshit. But I am working on eating better. The wife and I are doing a "30 day fit for Fall" challenge at our gym. It's being put on by the house nutritionist and I'm hoping that it will help the both of us. It's essentially aimed at eating better food. And I think that's very important and something I personally need to work harder at doing.
There are, quite literally, thousands of articles, papers and full books on micro/macro nutrients and their effects on muscle growth, general health, longevity and quality of life. You would be hard pressed to find a professional bodybuilder who couldn't list off everything they ate for the last several days. It's not about eating certain things or avoiding other things, it's not about overly restricting calories or any of the other crap most diets push. It's simply eating the right food that had the good stuff in it that our bodies need to be healthy. Seems easy right?
Macronutrients include carbohydrates, fats, and proteins. They are called macronutrients as they are required in large amounts to fuel the body. Energy is measured in calories and they are essential for the body to grow, repair and develop new tissues, conduct nerve impulses and regulate life process.
- Carbohydrates – are required for energy. Glucose, which is a monosaccharide, is the most essential source of energy in the body. The brain works entirely on glucose alone. When an immediate source of energy is required, glucose is converted into glycogen which is stored in the liver. When energy is needed it is converted into glucose again and used to release energy. Carbohydrates provide 17 kilojoules of energy per gram.
- Fats – have the highest caloric content. This means they provide the largest amount of energy when burnt. When measured by a calorimeter, fats provide about 37 kilojoules per gram, making them twice as energy-rich than protein and carbohydrates. Extra fat is stored in adipose tissue and is burnt when the body has run out of carbohydrates. Fat is also needed to take up fat-soluble vitamins.
- Proteins– are the third and last source of energy. They are the last to be used of all macronutrients. In cases of extreme starvation, the muscles in the body, that are made up of proteins, are used to provide energy. This is called muscle wasting. Proteins also provide 17 kilojoules per gram.
Micronutrients
These nutrients include minerals and vitamins. Unlike macronutrients, these are required in very minute amounts. Together, they are extremely important for the normal functioning of the body. Their main function is to enable the many chemical reactions to occur in the body. Nevertheless micronutrients do not function for the provision of energy.
- Vitamins – are essential for normal metabolism, growth and development, and regulation of cell function. They work together with enzymes and other substances that are necessary for a healthy life. Vitamins are either fat-soluble or water-soluble. Fat soluble Vitamins can be stored in the fatty tissues in the body when in excess, and so are not excreted easily. This means that you do not need to eat them as often as Water soluble vitamins. The latter are excreted in urine when in excess and so need to be taken daily. Water soluble vitamins include Vitamin B and C. Green leafy vegetables are rich in Vitamin B, whereas Vitamin C is found abundantly in citrus fruits. Fat soluble vitamins are Vitamin A, D, E and K. Green leafy vegetables, milk and dairy products and plant oils provide these vitamins.
- Minerals – are found in ionized form in the body. They are further classified into macrominerals and microminerals (or trace minerals). Macrominerals present in the body include Calcium, Potassium, Iron, Sodium and Magnesium to name a few. Iron is a constituent of Hemoglobin which is present in blood. Hence macrominerals constitute a larger percent of the body and are needed in more amounts, as compared to micro minerals. Microminerals include Copper, Zinc, Cobalt, Chromium and Fluoride. They are mostly co-factors, and are necessary for the function of enzymes in the body, but are needed only in minor quantities. Approximately 4% of the body’s mass consists of minerals
I HATE leafy vegetables! I don't like most citrus fruits either. I find milk disgusting. See the problem? After having surgery I was told over and over again to eat a high protein, low fat, low carb diet. That simply doesn't work for me. I need carbs. I need the fat. It's what keeps you full and gives you energy. Protein is all well and good, but not when it's the primary calorie source of your diet. It's one of my favorite things, but still get tired of it. So then I turn to bad carbs. Because they're easy and they taste good. I love bad carbs. Chips, crackers, bread...... They are my weakness. Some people like sugar, some like other things, I love carbs. And it won't work with this 30 day challenge thing either. I have to eat healthy food, not just food. I can eat an entire bag of Doritos. An entire bag of salad or carrots, not so much. So, I have to focus on the good carbs. Or the "low GI" ones as they're called.
Low GI foods can benefit your health and athletic performance. Being that low GI foods are assimilated at a slower rate, they supply a steadier supply of energy. Lower GI foods alleviate hunger, leading to a more controlled appetite. Selecting lower GI carbohydrates will prevent mood swings. Lower GI foods can also result in higher muscle glycogen levels (storing more carbs in the muscle), and less chance of storing the extra glucose as fat. You see elevated insulin levels can turn on your fat storing mechanisms.
Here is a preferred list of some of the foods that are "Low Glycemic", and are recommended for sustained energy levels (slower absorption, lowered insulin response):
- Nuts
- Legumes
- Fructose (Basic sugar found in fruits)
- Pasta (Boiled 5 min.)
- Dairy ( Ice cream, skim milk, whole milk, yogurt)
- Fruits (ONLY-plums, peaches, apples, oranges, pears, grapes, grapefruit)(contains fructose)
- Rice (polished), or brown
- Sweet potato
- Oats
- All-bran
- Most Vegetables ( exceptions- carrots, corn, root vegetables)
Oh look, more things I really don't like. And more things on my "to eat" list. More of the foods this 30 day challenge suggests eating. More things I need to learn to like. I've never really liked most fruits. Or vegetable. Or "greens". So this is going to be a huge adjustment for me. But I do know that what I have been doing for the last 41 years hasn't worked out too well in the end. So maybe there is something to this "nutrients" thing. Personally I could be happy living on pizza, burgers and Doritos. At least until I hit 600 pounds again.
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