Oh my goodness is this a complicated topic! At least it certainly feels like it due to the shear amount of misguided and incorrect information out there!
I absolutely LOVED doing my Nutrition Coach certification. It gave me a clarity I've never been able to have and allowed me to cut through the noise and now I get to share it with you lovely lot!!
To give you an idea nutrition is complicated, if you learn it to the level I needed to and further. We need to understand how protein is constructed, different types of fat and different types of carbohydrate, how they're constructed and how all of this affects the body. We also need to understand all of the vitamins and minerals the body needs, what's in the body already and what needs to be included in the diet. Plus proper hydration, the impact of caffeine on the body and the impact of alcohol on the body. This is a super high level summary of some of the things I needed to understand in order to gain my qualification, just to give you context.
You don't need to know all of this! What you do need to know is:
Carbs and fat are good
Protein is essential
Alcohol, while delicious and fun is terrible for your body
I will explain all of these a little more:
Why are carbs and fat good?
Carbs have been demonised. Weight gain has been attributed to eating carbs. This is wholly untrue. You gain weight by eating more energy than you need. It doesn't matter where it comes from, if your body doesn't need it, it stores it.
Fat isn't too dissimilar as it's often linked to weight gain, as well as many health problems. However the problem is the types of fat we're eating and the amount rather than fat as a whole.
Both are essential to the body. They are your energy, without them you will find it very hard to do anything. However there are some choices we can make to ensure optimal health...
Aim to eat wholegrain carbs wherever possible - doesn't have to be ALL the time but most of the time at least. - Did you know that fruit and vegetables are carbohydrates? - Did you know that sugar is also a carbohydrate?
Aim to have only a small amount of saturated fat in the diet and try to avoid trans fats wherever possible (found in most processed and deep fried food). Instead concentrate on eating 'healthy' fats, found in avocados, fish, olive oil and nuts for example.
Why is protein essential?
Protein is the building blocks of your whole body. Everything in your body is made up of protein. It's just an amazing thing.
Unlike carbs and fats, there is no such thing as too much protein. Your body will simply take what it needs and remove what it doesn't - don't get me wrong though, calories are still calories and you can have too many of them!
- Did you know having a high protein diet has shown to help you recover from illness quicker?
- Did you know that protein is the part of the meal which makes you feel full? Hungry and need something to keep you going? Opt for high protein and fibre for a really satisfying snack that'll keep hunger at bay for longer.
Why is alcohol the devil?
I'm no stranger to a glass of wine (when I'm not pregnant obviously!), however the amount of alcohol I drank dropped off a cliff when I did my nutrition qualification! I think pretty much everyone knows that alcohol is terrible for weight loss but it has also been linked to over 200 health conditions such as certain cancers and heart disease, even when consumed in moderate amounts.
- Did you know alcohol has no beneficial function in the diet and is purely a toxin?
- Did you know that alcohol can hinder your body in absorbing protein?
The body sees it as a threat and therefore prioritises removing it from the body ahead of breaking down food that's consumed with it. So not only is alcohol calorific, it means that your body stores more important nutrients while it tries to remove it.
This does NOT mean you don't eat when drinking!!! Food helps to speed up your body's processing of alcohol, so always eat at the same time.
There is SO much more I could say but I don't want to bombard you with too much stuff, it would go against the entire point of my trying to simplify nutrition for you!!
Key takeaways:
Carbs and fat are good
Protein is essential
Alcohol, while delicious and fun is terrible for your body
Eat a balanced, varied diet where you enjoy a variety of everything. Just know that some things which won't help you to your goals, should be kept to a small amount but never off limits.
I'm sure you have questions? Ping them over and I will help as much as I can.
C xx.