#1 Why protein?
Proteins are essential to the proper function and structure of all living cells. Our bodies dismantle food proteins into their amino acids, and rebuild them into the various proteins we need to thrive. Complete proteins contain all the amino acid building blocks needed, and tend to come from animal sources. Incomplete proteins lack one or more amino acids, they are usually found in fruits, vegetables, grains and nuts. Vegetarians must eat a variety of foods to ensure they have a source of all the essential amino acids.

Proponents of the high-protein diet lean heavily on the fact that protein foods like meat take longer to digest, thereby encouraging us to eat less. And while it’s true that in the short term, high-protein diets lead to rapid weight loss, the loss is usually associated with water and often matches other methods of weight loss by the six-month point. The downside of a high-protein diet is that meat and dairy products contain a lot of saturated fat, which is linked to heart disease, high cholesterol and kidney disease. Sustained consumption of a high protein diet also uses up calcium stores, which could lead to bone loss. For your daily Nutrition Plan, eat a source of protein with every meal, up to about 30% of your total food intake.

#2 Why carbohydrates?
Carbohydrates are sugars that supply the main source of fuel for your body. There are two types: simple and complex. Simple carbs from refined sugar found in candy, pop and juice are easily digested and provide a fast source of energy. They also cause blood sugar levels to spike, triggering a release of insulin and an energy ‘crash’ when blood sugar drops.  You don’t want to over-eat simple carbs; they cause an overproduction of insulin, leading to over-eating, obesity and insulin-resistance associated with Type-2 diabetes. On the other hand, complex carbohydrates come from whole grains, fruits and vegetables, and take longer to digest so they slowly release energy into the bloodstream without spiking insulin levels that could lead to dis-ease in the body.

Low-carb diets are based on this theory: if we deny our bodies their first choice of fuel, we’ll burn fat. While fat-burning does occur, we also use up protein – typically from muscle. Since muscle is necessary to burn fat, limiting complex carbohydrates too much is a self-defeating exercise if you want to lose weight. Eating low-carb also denies us many sources of important nutrients including fibre, B vitamins like folate and minerals like iron. Our bodies notice nutrient deficiencies in our food choices and signal us to eat – even if we’ve just had a meal.

		Protein	Fat Including Saturated Fat
	6 ounce Porterhouse Steak	38 g	44g / 16 g
	6 ounce salmon	34 g	18 g / 4 g
	1 cup cooked lentils	18 g	<1 g / 0 g

Carbohydrates represent about 40% of your daily Nutrition Plan. In complex form they come from whole wheat and vegetables, with a variety of fruits included for the nutrients they provide. While limiting your intake of simple carbs, be sure to enjoy a small piece of guilt-free cake on your birthday!

#3 Why fat?
As the body’s most concentrated source of energy, fat is vital to human growth and proper body function. Fat is also responsible for transporting fat-soluble vitamins A, D, E and K. Essential fatty acids (omega 3 and omega 6 fats) are used for building cell membranes as well as in metabolism, brain function and mood stability – called ‘essential’ fats because they must be obtained through diet. Trans-fats and too many saturated fats, on the other hand, lead to disease and obesity.

Fat storage is left over from caveman days when our ancestors didn’t know where their next meal was coming from. And to get through winter, extra fat was necessary to survive. While we like to think we’ve evolved over the millennia, our basic biology hasn’t. That’s why it seems a lot easier to gain weight than to lose it. Reducing fat too much kicks our body’s memory back into caveman mode, holding on to whatever fat it can. Aim for 30% of your daily Nutrition Plan to include sources of essential fatty acids from nuts, seeds and seed oils and deepwater fatty fish such as salmon.

When to eat
Keeping our caveman relatives top-of-mind, we don’t want our bodies to ever think there is a food shortage. Start your day with a good breakfast: include some protein to kick-start your metabolism. Never go longer than three day-time hours without eating, even if it’s simply a handful of nuts with some yogurt or an apple with a piece of cheese. Have your last bite of food at least three hours before bed, preferably before 8pm.  You’ll be feeling and looking great in no time.  H&L

Lisa is a nutritionist and author of Living Beauty. Visit www.livingbeauty.ca for more health and beauty tips.