In case you haven’t heard it before, I’m here to tell you that FAD diets don’t work. Why? Weight loss does not equate to good health. Those types of diets are not sustainable over the long term, and they can be harmful to your health. For example, a new study links a Keto diet to long term health risks. Read more HERE.

Good nutrition is a balance of protein, carbohydrates and fat. Your body requires all three.

Where you get each of them is what makes a difference. The food source is extremely important!

Protein 
  • Keeps your immune system functioning properly, maintains heart health, supports the respiratory system, and speeds recovery after exercise
  • Creates body tissue, enzymes, hormones and more
  • Can help reduce your risk for Type 2 diabetes and cardiovascular disease
  • Can help you think clearly and may improve recall
  • Can improve your mood and boost your resistance to stress, anxiety, and depression
  • May help you maintain a healthy weight by curbing appetite, making you feel full longer, and fueling you with extra energy for exercising
  • The amount you need depends on your body weight
Carbohydrates
  • Provide most of your energy needs
  • Provide the body with glucose, which is converted to energy used to support bodily functions and physical activity. 
  • Quality is important. Some types of carbohydrate-rich foods are better than others
  • The healthiest sources of carbohydrates—unprocessed or minimally processed whole grains, vegetables, fruits and beans—promote good health by delivering vitamins, minerals, fiber, and a host of important phytonutrients.
  • Unhealthy sources of carbohydrates include white bread, pastries, soda, and other highly processed or refined foods. These items contain easily digestible carbohydrates that may contribute to weight gain, interfere with weight loss, promote Type 2 diabetes and heart disease.
FIBER
  • Is carbohydrate material from plants that your body cannot break down and digest
  • May slow down the rate at which food passes through the stomach and therefore is more filling
  • Certain fibers change how other nutrients are absorbed
  • Can help lower cholesterol levels preventing it from being absorbed and leading to reduced production in the liver. 
  • From whole foods has been linked to lower rates of colorectal cancer 
  • Is linked to bowel health in terms of irritable bowel syndrome, inflammatory bowel disease, things like cardiovascular disease, diabetes, and other problems.
Fat
  • Fat is needed for energy, to absorb vitamins, and to protect your heart and brain health
  • In the standard American diet, SAD, fat is mostly provided by animal-based foods and added fats and oils, as in fried foods and dressing 
SATURATED AND UNSATURATED
Saturated fats are solid at room temperature and mostly from animal-based foods
Unsaturated Fats are liquid at room temperature, oils. They come mostly from plant-based foods

TRANS FATS
Created when hydrogen is added to unsaturated fats, giving it a longer shelf life. 
Most trans fat in the American diet comes from processed foods. 
Dangerous for heart disease. 
Raises unhealthy LDL cholesterol, lowers HDL healthy cholesterol. 
Linked to other chronic diseases.

  • Unsaturated fats play a huge role in helping to manage your mood, stay on top of your mental game, fight fatigue, and even control weight
  • Lowers the risk of heart disease and stroke
  • Lowers bad LDL cholesterol levels, while increasing good HDL
  • Prevents abnormal heart rhythms
  • Lowers triglycerides associated with heart disease and fight inflammation
  • Lowers blood pressure
  • Prevents atherosclerosis (hardening and narrowing of the arteries)
Incorporating protein, carbs, and fat into your diet every day is necessary to maintain physical health and emotional well-being. The source and quality of the food you eat makes the most difference!

If you’d like my list of plant based sources of each click 
HERE.

Are you ready to take control of your health and wellness? Take my 28-Day Transformation Challenge! We’ll start on October 4. For more info, and to sign up, click the button below. 


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Note: There may be affiliate links in this post. • I am not a doctor. All information is for educational use only and is not intended as a substitute for advice from your physician or other health care professional.

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