To better understand the importance of proper nutrition for any weight loss program, it helps to have a better understanding of the nutrients your body requires. Specific to your weight loss and weight management efforts, it’s important to know why, in an effort to get the nutrients it needs, your body will consume and retain too much energy, store it in fat and increase your weight.
Your body gets nutrition from two main classes of nutrients: macronutrients and micronutrients. Both are essential for your body to function normally. The names come from the fact that your body needs only small amounts of micronutrients and larger amounts of macronutrients
Macronutrients
Everything your body does, from walking to maintaining a heartbeat and growing your fingernails, requires energy. Your body gets all the energy it needs from macronutrients.
While you’ll learn a lot more about each of these in future blog posts in this series, here’s an overview of the macronutrients your body requires:
- Fats – Fat is at the top of the list to highlight its importance. We all need fat! It’s your body’s storehouse of energy, but it also helps your body produce estrogen, testosterone and many micronutrients, including vitamins A, D, E and K.
There are two factors that can cause our bodies to have too much fat. First, fat is so efficient as an energy source that it’s easy to consume more than you need. Second, there are two main types of fat: saturated fats, which are linked to a number of health problems; and unsaturated fats, which have a number of health benefits.
- Carbohydrates – In addition to the many essential minerals, fibre and vitamins they contain, you get most of your energy from carbohydrates, or carbs. Carbs exist as starch, fibre and sugars, including glucose and fructose.
Like fats, there are two main types of carbs: simple and complex. And, also like fats, one type is considered bad and one type is considered good. But all carbs are a good source of energy. The problem is that simple carbs carry almost nothing but energy and are quickly processed by our bodies into blood sugar. This can give us a quick boost, but it’s also very easy to consume more simple carbs than we need. And when we do, all the extra energy is stored as … anyone? … fat!
Conversely, complex carbs carry more nutrients and fibre, and they are absorbed more slowly by our bodies.
- Protein – Proteins are found in every cell in your body. They are the building blocks for the production of hormones, tissue, cartilage, hair, skin, etc.. Fortunately, it’s easy to get all the protein you need from a balanced diet and, unlike fats and carbs, there’s no “bad” protein. However, there are bad ways to get protein, including from foods that are high in fats.
Micronutrients
Micronutrients don’t supply energy to our bodies, so they have no calories. Your body uses micronutrients, which include minerals and vitamins, to release the energy it gets from the food you eat.
- Vitamins – Vitamins help regulate the function of our cells and are necessary for normal metabolism and growth. As such, they help your body fight infections, clot blood and keep our senses sharp.
- Minerals – You use the minerals in your diet, including iron, zinc and calcium, to fortify your bones, teeth and blood, and for normal heartbeat, metabolism and muscle reflex. Minerals come from the soil and they enter the food chain through plants and vegetables. You even get some of the minerals you need from the water you drink.
There’s lots of good news about micronutrients. Because they don’t have any energy, they’re “non-fattening”. Even better, you get most of the micronutrients you need from your what you eat, so there’s it’s not necessary to change your diet.
However, vitamin and nutritional supplements can help you increase the benefits of vitamins and nutrient. They will also help to make sure your body gets what it needs while you lose weight. But it’s not a simple matter of just consuming more. You should consult a nutritional specialist before starting any vitamin or nutritional supplement program.