In our struggle to lose fat we should spend a little time learning the elementary principles of nutrition and when you think about it, it makes sense does it not. Be warned that all information is not essentially fact so do your research and sort out the truth from all the rubbish that is being spun on the web these days. Forget all the technical mumbo jumble and just stick with the basics, this is all you will need to arm yourself with to make informed decisions on what to eat and why you are eating it to achieve your fat loss goals.

Here are the numbers

Fat 1g = 9 calories
Protein 1g = 4.5 calories
Carbohydrates 1g = 4.5 calories
Alcohol 1g = 7 calories

Fat

The three groups of Fats are

essential (polyunsaturates)
non essential (saturated)
trans fat

Are you aware that not all fat is bad and can actually protect us from diseases, not many people are aware of this.

The bad fat is the saturated fat variety and this is mainly derived from animal fats, this type of fat once consumed will either be stored by your body or used by the body for energy. Mountaineers who expend a lot of energy consume high fat meals while climbing. For our purposes moderation is definitely the key when it comes to saturated fat intake.

On the other side of the coin, essential or polyunsaturates are very important in that they keep us healthy. Our brains and nerves use them to optimize function, balance hormone levels and better utilize hormones.

Other benefits are better immunity,sooth inflammation and keep your skin healthy.

Great sources can be found in flax seed oil,and oily fish such as tuna, salmon and sardines.

Protein
The great news about protein is that it gives you that full feeling which fills you up, and that it rquires more energy to be burnt during digestion, so you are actually increasing your metabolism by eating them. Proteins are stored as muscle and organ tissue and makes up part of every cell structure in our bodies.

Protein is found in meat, fish, eggs, milk and dairy products.

Carbohydrates
Have you noticed that Carbohydrates get a bad name and the media and magazines love to put the boot in when the opportunity arises. This is sheer sensationalism and Carb's are a key nutritional source of energy not only for athletes but for us 'normal folk' as well.

Carb's are split into the following groups

starches
vegetables
fruit
alcohol

Starches and spirits should be consumed in moderation, where as fruits and vegetables are 6 plus per day. The truth is an apple a day really will help in keeping the doctor away.

To conclude, as all things in life balance is the key and here is my suggestion for a balanced diet.

Fat 15 - 25% Carb's 55 - 65% Protein 5 - 25%

Healthy living everybody