Lately I’ve been receiving more and more questions about the roles that certain macronutrients play when it comes to diet and nutrition from both our on floor and online clients so I figured this would be a good topic to cover and discuss for this week’s blog.

In my opinion, having a basic understanding of proper nutrition is one of the most important components that a person can have and utilize when trying to better their health and their fitness. Regardless if your goal is to build muscle, burn body fat or just become more overall healthy and fit, if you don’t take your diet seriously in the kitchen, then you’re not going to achieve significant results with your physique in the gym. Sure, you might add a little bit of muscle and lose a little bit of fat from your workouts, however once you hit a plateau (and trust me, you will hit a plateau) something has got to give. And in most cases, it’s going to be what you put in your mouth.

Clean Eating

Now I could sit here and lecture you about the importance of following a clean and healthy diet, however chances are that if you’re reading this then you already know it’s important to keep your diet in check when your goal is transform your physique and improve upon your health.

But what exactly is considered “clean” and what is considered “healthy” when it comes to the foods that we consume? Obviously it should go without saying that processed meats, refined sugars, simple carbs and pretty much anything that is loaded with artificial flavours, chemicals and sweeteners should be avoided. But what about the popular so-called healthy foods such as fruits, juices, granola, milk, whole wheat anything, etc? Technically these foods are considered to be clean and we’re told that they’re all part of a “Healthy and Well Balanced Diet” but will these types of foods actually help you achieve your target health and fitness goals?

Eating for Your Goals

I’ve learned over the years that I have to be extremely careful when it comes to discussing diet and nutrition with both my clients and other people of whom I interact with on a daily basis. Therefore I typically treat these topics like politics and religion. I don’t push my thoughts and views on people unless I am asked for them. And if I am asked for them, then I simply offer my opinion. This of course changes if I’m working with a client who has hired me to help them with their diet and therefore I’m less hesitant to guide them and offer explanations as to why some foods that are considered to be healthy need to be avoided while others that might be considered “too high in carbs” or “lacking vital nutrients” should be consumed on a regular basis so that they can reach their goals in a more timely and efficient manner.

Therefore I’m going to refrain from telling you what you should and should not eat and just stick to a few basic guidelines in which you might wish to implement when it comes to designing your own customized nutritional plan.

Need to Lose Weight?

CARBS ARE NOT THE ENEMY!!! I repeat – CARBS ARE NOT THE ENEMY.

As any of my clients that have worked with me on their nutritional plans will tell you, I like to keep carbohydrates as high as possible regardless if I’m designing a weight gain or weight loss program. Why? Simple. Unlike some fitness experts who believe that carbohydrates are not an essential macronutrient, I actually believe that they are absolutely crucial for both physical performance, mental health and overall wellbeing. It doesn’t take a diet guru to know that carbohydrates provide us with energy, however it does take someone with at least a general understanding of micronutrients to know that not all carbs are equal. Therefore it’s important to make sure that when you do incorporate carbohydrates into your nutritional plan, that these carbs are complex and come in the form of foods such as oatmeal, brown rice, quinoa, sweet potatoes, yams, natural rice cakes, etc. Simple carbohydrates such as the ones found in white breads, french fries, pastries and most boxed cereals should be avoided at all costs, regardless if your goal is to lose body fat or build solid lean muscle. All simple carbs will do is provide you with short lasting energy, spikes in blood sugar levels and fluctuating insulin levels. Oh, and they will also add a layer of flab onto your midsection if taken in large portions and for an extended period of time.

Fats Don’t Make You Fat

Low Fat this, No Fat that. Ugh! Honestly I cannot stand these ridiculous food labels much longer. Just like carbohydrates, it’s important to understand that not all fats are created equally. Trans Fats and Saturated Fats for example cannot be placed in the same category as Monounsaturated Fats and Polyunsaturated Fats because they all are built differently and therefore respond differently once they have been ingested into your digestive system. Monounsaturated Fats and Polyunsaturated Fat are known to be healthy fats that when consumed aid in lowering the risk of disease and obesity. Whereas Trans Fats and Saturated Fats can raise your LDL cholesterol (bad cholesterol) and suppress high-density lipoprotein (HDL) levels (good” cholesterol). But why do we need fats? Are they really that essential to our overall health and development?

Well truth be told, our brain requires fats more then our actual body requires them. Healthy fats such as the ones found in Omega-3 Eggs, Salmon, Extra-Virgin Olive Oil and Natural Peanut Butter, will allow your brain to function more efficiently and will make a tremendous difference in your brain’s overall health.  Remember, your brain requires the good cholesterol found in healthy fats to help neurons form connections with other neurons. The more neurons you have connecting with other neurons, the healthier your brain and your body will be.

So, we’ve covered carbs and discussed the facts on fats. So what’s left?

Protein? Calories? Micronutrients?

Yes. Yes. And Yes.

All of which I will cover in next week’s blog – “Misunderstanding Your Macronutrients Part 2″

Yours in Good Health,

Nick Cosgrove