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Basic food sources

Everyone knows the building blocks of healthy eating are derived from 3 basic food sources and these are your Carbohydrates, Proteins, and Fats.

Carbohydrates

Carbohydrates a.k.a. carbs are your body's go-to source of energy and has plenty of health benefits. It's your main source of dietary fiber which helps in not just contributing to healthy weight loss but lower LDL cholesterol levels. Unfortunately people think eating carbs cause obesity but the reality is that it's mostly due to processed sugar consumption.

The low-down on sugar

Sugar intake has been widely accepted to be the reason why 70% of Americans are overweight. This is further highlighted when researchers saw a similar trend when it came to obesity and increased processed sugar consumption over the past few decades.

So is sugar bad for you? Not really. Our bodies actually need sugar to function properly but it doesn't need sugar in the form of sucrose (table sugar) but in the form of glucose. The body is able to produce sugar on its own from the foods you eat and it does this so it can be used as fuel for cells and stores it for future energy needs.

And because the body is capable of producing its own sugar there really is no need for you to add anymore.

Examples of good carbs

• Quinoa
• Fruits
• Brown rice
• Leafy vegetables
• Complex carbs

Examples of bad carbs

• White bread and rice
• Refined sugars
• Processed foods such as breakfast cereals

Protein

Protein is responsible for making sure every cell in the body functions normally and is a major building block for bones, cartilage, skin, blood, and muscles. It's essential for muscle growth and tissue repair and also plays an important role in producing enzymes, hormones, and other chemicals needed by the body.

Aside from its uses in the body, protein is important due to how the body has no way to store it unlike Carbs and fats. Science says our protein needs vary and is highly dependent on lifestyle but most would benefit from at least 6 ounces or 170 grams per day.

And yes, getting your daily dose of protein can have a positive effect on your weight loss plan as eating plenty of protein helps suppress appetite.

Good sources of protein

• Greek Yogurt
• Cottage Cheese
• Eggs
• Milk
• Steak
• Ground Beef
• Turkey
• Tuna
• Salmon
• Mixed Nuts
• Tofu
• Quinoa

Fats

Fats were once thought to cause excessive weight gain mainly because people back then didn't know any better. If anything, fat consumption is actually healthy if not necessary for you to function normally. Fat is essential for your body as it supports the body's daily functions especially when it comes to vitamin absorption and hormone production.

Fat also plays an important role in weight loss particularly due to how the body readily uses fat as energy as well as its ability to suppress appetite. This is the basis of popular high-fat diets such as the Atkins diet. 

Healthy fats

Healthy fats are those that raise HDL (good cholesterol), lower LDL (bad cholesterol), and give plenty of health benefits with some used in medical treatments.

Examples:

• Avocados
• Cheese
• Dark Chocolate
• Whole Eggs
• Nuts
• Fatty Fish
• Coconut Oil
• Olive Oil

Unhealthy fats

The fats you need to worry about come in the form of shortening also known as hydrogenated fats and produces trans-fatty acids better known as trans-fats. Trans-fats are the worst kind of fat as not only does it lower HDL but it also simultaneously increases LDL as well. High levels of LDL can lead to an increased risk for heart disease and stroke.

Examples:

• French fries
• Shortening
• Ice Cream
• Non-Dairy creamer
• Cakes and Pastries

Diet is just one factor

Improving your diet is a great step towards a better life but it's just one factor out of many. After all, weight gain is not just due to the extra food you eat but is also dependent on other factors such as lack of sleep, stress, and lack of exercise. 

The best way to lose weight is to change your overall behavior. You need to change your life for the better and that includes making smarter choices in life. You can definitely lose weight with just a healthy diet alone but why stop there when you can improve your life beyond the scales?

The best way to do that is to join a community of like-minded individuals who are all there to support each other. No, we're not talking about joining a gym or some fancy health club. We're in the information age and we plan to take advantage of the convenience technology has provided us.