CHAPTER 1
Nutrition and Macronutrients 101
The Foundation
I wanted to start out by giving you a solid foundation to buildon. Let's start at the beginning with the simple basics of nutrition soyou'll better understand the whys behind my process.
Nutrition is based on the process of eating and converting food intostructural and functional body compounds to be used for the following:
* energy
* growth
* tissue repair
* bodily functions
* performance
* maintenance
* health
What is nutrition actually made up of? Nutrition is made up of fivemain macronutrients. Most experts will talk about three—proteins,carbohydrates, and fats—but I add two other components to my listbecause they are essential to your weight loss, health, and survival. Fiber,as a component of a carbohydrate, is so vital to one's overall optimalhealth as well as weight loss that I include it in my list. Also, the mostoverlooked macronutrient of all is water, without which survival wouldbe impossible.
Here are the five macronutrients, not arranged in any significantorder:
1. Proteins
2. Carbohydrates
3. Fiber
4. Fats
5. Water
All our micronutrients or essential nutrients are derived from these fivemain macronutrients. Essential nutrients are nutrients that can't beproduced by the body but are needed to sustain life and maintain properbody functions and optimal health. All vitamins, minerals, antioxidants,enzymes, and phytochemicals are derived from our macronutrients.
Why is good nutrition so important? It is the foundation for managingproper weight as well as preventing and even reversing many chronicdiseases. It is the basis for higher energy levels, better performance, andbetter mental focus, as well as many psychological effects like bettermood, higher self-esteem, better self-image, and a higher self-worth.Five of the six leading causes of death in America all relate to the typicalAmerican diet or what I refer to as poor nutritional choices. The leadingcauses of death, in order, are the following:
1. Heart disease
2. Cancer
3. Stroke
4. Chronic obstructive pulmonary disease
5. Accidents
6. Diabetes
Diet and physical inactivity kill more Americans every year thantobacco, alcohol, and firearms put together. Yes, we have an epidemicthat's growing.
Let's take a look into a typical American diet and where we're goingwrong. American diets are too high in:
* sugar;
* processed foods;
* empty calories (foods that have little to no nutritional value);
* refined flours;
* total calories;
* saturated fat;
* cholesterol; and
* sodium.
American diets are too low in:
* protein;
* heart-healthy fats;
* fiber;
* antioxidants;
* fluids;
* potassium;
* calcium; and
* magnesium.
I am here to tell you that there is a solution.
Over many years I'd conducted studies with a wide variety of men and womenaccording to height, weight, gender, and age to come up with the perfectcalorie range and perfect macronutrient division to maximize metabolicstimulation for optimal weight loss while revamping blood chemistry.
The process I developed not only maximizes healthy weight loss whilelowering body fat levels, but it also prevents—and in many casesreverses—many chronic diseases related to poor nutritional choices.My process has helped numerous individuals eliminate the need formedications to treat cholesterol, blood pressure, acid reflux, type-twodiabetes, and other ailments tied to being overweight or obese.
Now let's take a look at each of our five macronutrients and the rolesthey play in our nutritional needs, weight, and optimal health.
Protein 101—Our Thermogenic Friend
Protein, the main component of muscle tissue, is needed for growth,maintenance, enzyme production, hormone production, and DNAproduction.
Protein is one of the five macronutrients our bodies need for proper bodilyfunctions and optimal health and to sustain life. Protein is essential formany of the body's processes, including building and repairing tissueand making enzymes, hormones, and other body chemicals. It is animportant building block of bones, muscles, cartilage, skin, and blood.In my world, we refer to protein as the building blocks of life.
Protein contains four calories per gram and is the hardest macronutrientfor our bodies to disassemble and process. This makes it the mostthermogenic macronutrient, meaning the most stimulating to yourmetabolism.
What exactly is protein made up of, and where can we find it? Protein ismade of smaller compounds called amino acids, which are divided intotwo categories, essential and nonessential, ten of which are manufacturedby the body. The amino acids manufactured by your body are callednonessential. Another ten are called essential amino acids, meaning theyneed to be taken into your body by an outside source, namely food.
A complete protein is a protein that contains all of the essential aminoacids.
All animal proteins are complete, including red meat, poultry, seafood,eggs, and dairy products. For vegetarians, complete proteins can alsobe obtained through certain plants, such as soy, quinoa, buckwheat,spirulina, and amaranth.
Foods can also be combined to make complete proteins like pairingbeans and rice, beans and seeds, beans and nuts, and beans and grains.When you eat hummus and pita bread, nut butter on whole-grain bread,pasta with beans, veggie burgers on whole-wheat bread, split-pea soupwith whole-grain bread, or tortillas with refried beans, you are eatingcomplete proteins. These combinations don't necessarily even have to beeaten within the same meal, so if you eat beans for lunch and rice withdinner, you've given yourself a complete protein.
Carbohydrates 101—Energy inProportionate Amounts
The primary source of energy for all body functions, carbohydratescontain four calories per gram and are the easiest macronutrient forour bodies to process, leaving it the least thermogenic—the leastmetabolically stimulating. The body breaks down carbohydrates intosugar units to be used as fuel by the body's cells and muscles.
In our bodies, carbohydrates are being broken down and used as energy.When the body doesn't need to use carbohydrates for energy, it storesthem in the liver and muscles, a process known as glycogen storage.It is important to know that when glycogen reserves are full, excessglycogen broken down from carbohydrate ingestion will be turnedinto and stored as fat. When our body needs a quick boost of energy,it converts glycogen into energy. When it needs a prolonged burst ofenergy, it converts fat to energy.
Carbohydrates are divided into two types: simple and complex. Thisis based on their chemical structure and reflects how quickly sugar isdigested and absorbed.
Complex Carbohydrates
These carbohydrates are mainly referred to as starches and are made upof three or more sugar molecules linked together. These carbohydratesare found in whole grains, vegetables, legumes, fruits, and seeds. Theydiffer from simple carbohydrates, like sugar, which are only made up ofone or two linked sugar molecules. Complex carbohydrates take longerfor your body to break down than simple carbohydrates, helping tomaintain a steadier blood-sugar level.
Simple Carbohydrates
Simple carbohydrates are also called simple sugars and are made upof one or two sugar molecules linked together. Simple carbohydratesinclude sugars found naturally in foods such as fruits and milk products.Simple carbohydrates also include fruit juice, table sugar, honey, syrups,soft drinks, candy, baked goods, and all other processed and refinedfoods. These foods have fewer nutrients than foods with naturallyoccurring sugars, such as whole fruit or starches, and are absorbed intothe bloodstream very quickly. A majority of these items will fall intothe empty calorie category, meaning foods with little to no nutritionalvalue.
Fiber 101—Huge Benefits, Zero Calories
Fiber is a component of carbohydrates. Fiber is so important that Iinclude it as one of the five macronutrients. Fiber is the nondigestiblepart of the carbohydrate that can't be absorbed, therefore accounting forzero calories. Fiber is divided into two types: soluble and insoluble.
Soluble fiber comes from fruits, vegetables, oats, beans, peas, lentils,barley, nuts, and seeds. When mixed with liquid, it forms a gel, whichhelps control blood sugar and reduces cholesterol. Insoluble fiber comesfrom fruits, grains, and vegetables. It adds bulk and acts like a brush toclean out the colon. It helps food pass through the digestive tract morequickly and prevents constipation.
Fiber helps regulate and stabilize blood-sugar levels; lowers low-densitylipoproteins (LDL), known as bad cholesterol; increases food volumewithout increasing caloric content, providing satiety; slows the emptyingof the stomach, shielding carbohydrates and delaying absorption ofglucose; speeds the passage of foods through the digestive system;stimulates intestinal fermentation production of short-chain fatty acids;and adds bulk to the stool.
You should try to consume thirty to thirty-five grams of fiber each day.Some health benefits associated with fiber are that it:
* lowers the risk of heart disease,
* helps prevent atherosclerosis,
* aids in preventing type-two diabetes,
* helps prevent diverticular disease,
* keeps you more regular,
* helps lower blood pressure, and
* aids in weight loss and weight maintenance.
Fats 101—the Good, the Bad, and the Ugly
Fat (lipids) are the most misunderstood macronutrient of all. They havereally gotten a bad rap from the misinformed dieting industry. Yes,saturated fats and trans-fats should be avoided at all costs because oftheir health risks. But monounsaturated and polyunsaturated fats areessential to our bodies for numerous reasons and have many health-promotingaspects.
The fact is, we all need fats. Fat helps nutrient absorption and nervetransmission and serves as a storage site for our fat-soluble vitamins.They keep our blood running smooth and help carry fat deposits outof the body, helping raise HDL levels (good cholesterol) while loweringLDL levels (bad cholesterol). They are a vital part of maintaining thefunction and integrity of cellular membranes and are also used as asource of energy. In fact, too few of the good fats can result in chronicfatigue, obesity, and even heart problems.
Fats are not created equal. Some fats promote good health while othersincrease our risks of health problems. The key is to replace bad fats withgood fats in our diet.
The Good Fats
Monounsaturated Fat
Monounsaturated fatty acids (MUFA) are fatty acids that have onlyone double bond in the fatty acid chain, with the remainder beingsingle bonds. Monounsaturated fat is found in natural foods such as redmeat, whole milk products, nuts, and high-fat fruits, such as olives andavocados. Monounsaturated fat helps lower total cholesterol and LDLcholesterol while increasing HDL cholesterol. Monounsaturated fat hasalso been proven to aid in weight loss, particularly body fat. Other greatsources of monounsaturated fat are:
* canola oil;
* peanut oil;
* olive oil;
* seeds such as safflower, sunflower, and pumpkin; and
* almond butter, peanut butter, and cashew butter.
Polyunsaturated Fats
Polyunsaturated fatty acids (PUFA) are fatty acids made up of all doublebonds in the fatty acid chain. Included in the class of polyunsaturatedfat are omega-3, omega-6, and omega-9 fatty acid acids.
Polyunsaturated fat is found in seafood like salmon, herring, halibut,tuna, and other oily fish. Soy, flax seed, wheat germ, safflower, andsunflower oils are also high in polyunsaturated fats. Polyunsaturatedfat, like monounsaturated fat, helps lower total cholesterol and LDLcholesterol while increasing HDL cholesterol, aiding in weight loss.Other great sources of polyunsaturated fat are:
* walnuts,
* sunflower seeds,
* sesame seeds,
* peanuts,
* peanut butter and nut butters,
* olive oil,
* soybeans,
* whole grain, and
* wheat.
The Bad Fats
Saturated Fats
Saturated fat consists of triglycerides containing only saturated fattyacids. This type of fat only has single bonds. To have an unsaturated,state there must be at least one double bond within the chain. Saturatedfat is mainly found in animal products such as dairy, eggs, and seafood,as well as certain vegetable products, such as coconut, cottonseed oil,palm kernel oil, chocolate, and many prepared foods. Saturated fat raisestriglycerides levels, total blood cholesterol, as well as LDL cholesterol(the bad cholesterol). Other sources of saturated fat include:
* coconut oil,
* coconut milk,
* cocoa butter, and
* palm oil.
These are all sources generally found in nondairy whipped toppings,coffee creamers, cookies, cakes, and other baked goods.
Trans Fat
Trans fat was invented by scientists to "hydrogenate" liquid oils to lastlonger in the food-production process and provide a better shelf life.As a result, trans fatty acids are formed. Trans fatty acids are found inmany packaged and fried foods, such as French fries and microwavepopcorn, as well as in vegetable shortening and hard-stick margarine.Trans fat raises triglycerides levels, total blood cholesterol, and LDLcholesterol and is the only fat known to lower HDL cholesterol (thegood cholesterol). Avoid these fats. They are found in:
* cookies, crackers, cakes, muffins, pie crusts, pizza dough,breads;
* margarine and vegetable shortening;
* pre-mixed cake mixes, pancake mixes, and chocolate drinkmixes;
* fried foods, including doughnuts, French fries, fried chicken,chicken nuggets, and hard taco shells;
* snack foods, including chips, candy, and packaged or microwavepopcorn; and
* frozen dinners.
What to Do?
Read labels. Avoid using cooking oils that are high in saturatedfats and/or trans-fats, such as coconut oil, palm oil, or vegetableshortening. Instead, use oils that are low in saturated fats and high inmonounsaturated and polyunsaturated fats, such as canola oil, oliveoil, and flax seed oil. Minimize using commercially packaged foods,which are high in trans-fats. Always read labels to look for trans-fat-freealternatives. Because saturated fats are found in animals products, uselean meats and lower-fat versions of dairy and cheeses, such as 1 and2 percent or skim products instead of whole. Trim visible fat and skinfrom meat products.
Water 101—Essential to Every Living Cell
Water is essential for life. The human body consists of 70 percent waterand provides hydration to every living cell. Water is the medium for allmetabolic changes and necessary for nutrient transportation, blood flow,oxygen delivery, lubrication, waste elimination, and body temperatureregulation.
Our bodies require a minimum amount of clean, pure, natural waterevery day to maintain a properly balanced level of hydration. Properhydration increases cell communication, resulting in better health.Water transports chemical messengers, hormones, and nutrients tovital organs, which in turn produce substances that are made availableto the rest of the body for proper and efficient functioning.
Today, too many of us drink coffee, fruit drinks, soft drinks, and othersuch products as a means of satisfying our thirst.
What many of us don't realize is that nearly all of these drinks in factdehydrate the body. Good hydration is as important as good eating,and there is a minimum amount we need to maintain the level of waterin our cells.
More benefits of a well-hydrated body include:
* increased oxygen availability to the cells;
* increased detoxification of the body;
* increased absorption and utilisation of nutrients;
* protection of the spinal cord and other sensitive tissues; and
* it helps rid waste through urination, perspiration, and bowelmovements.
Water is also important for fat loss for several reasons:
* Water fills us up without adding any calories.
* Dehydration will degrade a person's ability to burn calories.
* Dehydration will reduce protein synthesis, which is needed tobuild or repair muscles.
I recommend drinking a minimum of two quarts of water per day.Obviously this amount can vary with size and activity level, but this isa good number to shoot for.
Note: If your urine is bright yellow, you are in a state of dehydrationand need to drink more water.
Some interesting facts to note:
* The human brain is composed of 70 percent water.
* The lungs are composed of nearly 90 percent water.
* Lean muscle tissue contains about 75 percent water.
* Our bones are composed of 22 percent water.
* Body fat contains 10 percent water.
* Our blood is made up of nearly 80 percent water.
* Each day we must replace 2.5 liters of water through theconsumption of water, beverages, and food.
GYLO Success
I have struggled with my weight from childhood on, andI just settled for believing that's the way life was for some.As I grew older, I searched for change and tried every dietplan imaginable. Most never worked, and the ones thatdid seemed to always restrict my calories so much that itwas impossible to stay on them. I went up and down foryears, never finding anything that would actually work forme long term.
