Ideally your diet should consist of a mix of all three. Most nutritionists agree on about 65% carbohydrates, about 23% proteins and approximately 12% fat.

There are situations or life stages where these numbers can vary. Pregnancy, periods of metabolic growth and athletes who are weight training should obviously increase the protein percent.

Let’s look at the way all three of these macronutrients are digested and absorbed. Carbohydrates are used exclusively for energy. Fats are used mostly for energy but are also important for some other processes in the body. Protein is the really important nutrient. Not only is it used for muscle support, maintenance and growth but also for a myriad of other purposes such as hormonal structure, transport of other nutrients, hair and fingernail formation etc.

I have come up with a great way to explain this in layman form. Look at your mouth as if it were a hole in your body in which you put food , kinda like stuffing peanuts into a bag. Once any food (protein, fat or carbohydrates) gets inside your body through this hole it can only do one of three things: Become part of your body like skin, bones, muscle, cells, teeth, hair etc., be available for energy and actually used or stored, or pass out the other end. Now, to be more precise, protein is the nutrient that generally becomes some body part, fat and carbohydrates either are burned as energy or are stored for later use as body fat. There are however a couple of other structural uses for fat. It’s as simple as that.

It is true that carbohydrates are structured in such a way as to provide a quicker energy source whereas fat functions as a longer term energy source.

So the question still remains, in a weight loss program what should I cut out of my diet? This gets a little bit tougher. As we discussed in an earlier blog calorie intake is what matters. The proper way to reduce your caloric intake is to reduce your consumption of fats and carbohydrates, more specifically bad fat and processed carbohydrates. My next blog will address the issue of bad versus good fat and carbohydrates. See you then.

Just what is a Calorie anyway?

We are always hearing about calories. We say cut your calories and you lose weight or if you want to gain weight add calories to your diet. Well, I bet you’d like to know just what a calorie is.

A calorie is not an object that you can touch. It’s actually a unit of heat or measure of heat. Let me explain it this way. All foods are composed of some combination of carbohydrates, fats, proteins, vitamins and minerals, fiber, water or some amount of micronutrients. When you put food into your body and I do mean through the hole that is your mouth it becomes one of four things: part of your body such as muscles ,skin, bones, guts etc., Body fat, waste products, or heat.

Now, your specific body mass or body weight, whatever it is, requires a certain number of calories to maintain that mass or weight. Let’s say for example it’s 2000 cal per day. If you take the total calories consumed in a day and it is more than 2000 cal you will store the extra calories in the form of body fat.
Conversely, if you consume less than 2000 cal in a day (let’s say 1800) your body will take 200 from its storage (body fat) and you will lose weight.

Here’s the tricky part. We are talking about the total calories in a day, including all fat, carbohydrates, and protein. Fats and carbohydrates are used almost exclusively for energy. Protein on the other hand is used for multiple purposes including maintaining structures and transport of nutrients and even though it’s primary purpose is not energy it can be used as energy and certain situations, therefore it is included in the calorie total for the day.

What your body actually does is convert the carbohydrates or fat you have eaten either into body fat or actual heat that radiates from your body into the atmosphere and is recycled.