Why do we need protein, fat, AND carbs?
The past few years of popular and extreme diets has made many of us lose touch with what a balanced meal REALLY means. Some are SO confused they don't even know where to begin.
Don't get me wrong, I've been there and done that in my day- I've cut carbs on a Ketogenic-ish meal plan, I've been Paleo (lasted about 3 weeks - I like cheese WAY too much) and even hopped onto the all-plant-based bandwagon for a minute, but struggled with digestion.
For my body and lifestyle, clearly none of these were sustainable long-term, and I KNEW that deep down. Ashley, it took education, discipline, and tuning into my emotions, however - learning to eat everything within moderation and the WHY behind doing so has been a game changer for my LIFE. I believe we all need carbs, fats and proteins from all sources. That's where my clients feel their best and I help them personalize it in a way that works for them
So in a nutshell - here is why we need all three for a balanced meal:
Protein
Provides fast to medium release energy (around 1-3 hours)
Boosts metabolism
Inhibits insulin release = steady blood sugar levels.
Helps build lean muscle, which helps us burn more calories at rest.
e.g. chicken breast, ground turkey, tuna, tofu, legumes, plain greek yogurt, eggs, salmon.
Carbs
Provide fast to medium release energy (around 1-3 hours).
Fuels your brain, kidneys, heart, muscles and central nervous system.
e.g. oats, brown rice, bread, potatoes, fruit and most veggies
Fats
Provide slow release energy (around 4 hours)
Insulate us and protect our vital organs.
Some vitamins are fat-soluble, meaning without the accompaniment of fat in your food, you won't be able to absorb the goodness!
e.g. nuts, avocado, olive oil, cheese
If you have a meal consisting of just protein + carbs, you will be hungry again after about 3 hours. If you added fats to that same meal, you'll be fueled for up to four hours - meaning less fridge-picking in between meals!
Each macronutrient also has its own specific function in nourishing the body. Miss out on one category and it's likely you'll feel deprived which will hamper even your best efforts to lose weight and feel good.
What we need to be careful of is our intake of 'risk nutrients'. These are those things found in food that don't make us feel so great - like sugar, refined oil, and heavily processed foods. Do we need to limit them completely? Some do and are very happy doing so, however, no, I don't believe in limiting them completely because it all goes back to sustainability.
A nourishing, whole food diet will help balance neurotransmitters such as serotonin and dopamine - the brain chemicals that help us feel full, happy, motivated and rewarded!
Need help? We've got your back. Whether you're a brand new client or a former client…let's chat about investing in accountability for yourself - so you can feel better!
