Carbs, Calories and Protein - How They Impact You!

Recently I was commiserating with a good friend of mine who is doing her best to also be healthy- minded and we started talking about carbs, calories and protein. We spoke about how many mixed messages we get every day from so many different sources telling us the importance of keeping track of each one. We discussed how after a while the information can get so convaluted, that the average person feels overwhelmed. The bottom line is that each one of those items can greatly impact you and, frankly, can make or break your best diet plan. This is why today I will focus on each one and explain what they are and how they affect you. 
First off, let's talk about carbs. Carbs supply about half the energy our body uses to function. The problem comes in because we tend to eat too much of them and we eat too many of the bad ones. If you want to live a healthy lifestyle and get the best that carbs have to offer, stick to the nutrient-rich carb-filled foods like whole grain pasta, oatmeal, brown rice, fruits, vegetables, beans and low-fat milk. Although the body can use protein and fat for energy, carbs are the preferred fuel, especially for the brain and nervous system, which is why it's important for us to choose the ones we consume wisely. Carbs exist as sugars, starches and fibers. Among these types, sugar is the one you should avoid the most. Having a diet high in sugary foods means you are probably missing out on other nutrients, along with getting too many calories!
So next let's discuss those calories.  No matter what your diet strategy is, weight management still boils down to the number of calories you consume versus the ones you burn off. Many diets may offer you gimmicks such as if you avoid carbs or eat a bunch of grapefruit you will lose a drastic amount of weight, but in reality, it comes down to the number of calories you are taking in. Calories are the energy in food. Your body is in high demand for a constant energy source, and calories provide that source. Carbs, fats and proteins are the nutrients that contain calories and function as the main source for energy in your body. Proteins and carbohydrates have about 4 calories a gram, and fats have about 9 calories a gram. Be careful with alcohol because it's also a big source of calories, providing about 7 calories a gram. No matter the source, the calories you eat are either converted to physical energy or stored within your body as fat. The stored calories will stay in your body as fat unless you use them up, either by reducing calorie intake so that your body draws on reserves for energy, or by increasing physical activity so that you burn more calories!  It's a simple formula, burning more calories than you take in equals weight loss.
3,500 calories equals about 1 pound (0.45 kilogram) of fat, you need to burn 3,500 calories more than you take in to lose 1 pound. So if you cut 500 calories from your typical diet each day, you'd lose about 1 pound a week (500 calories x 7 days = 3,500 calories).
Cutting calories doesn't have to be hard to do. In fact, it can be pretty easy.  You can start by:

• Skipping one extra high-calorie indulgence a day
• Swapping high-calorie foods for lower calorie options
• Reducing portion sizes

Obviously, your portion size greatly affects the calories you consume. Twice the amount of food means twice the number of calories. It's very easy to underestimate how much you're eating, especially if you're eating out often so be especially carefull when you visit restaurants!
Lastly, let's talk about protein! Really understanding the key role protein plays in your weight loss goals can help you achieve them. Consuming enough protein promotes lean muscle growth and helps to maintain it afterward.  When you consume protein along with other nutrients you can get to your goals faster while maintaining a healthy body.  Since lean muscles require calories for maintenance, eating enough amounts of protein help to preserve muscle mass and assists with your metabolism. Foods that are high in protein generally move slower through the stomach on their way to the intestines. This, therefore, creates a sensation of fullness for a longer period of time. Protein also has an effect on blood sugar by stopping the quick spikes that sometimes occur. So when you eat foods that contain protein along with good carbs you achieve the potential of muscle and fuel growth toward your weight reduction.
The bottom line is, that yes you do need to keep an eye on all 3 in order to achieve your weight loss goals, but ultimately calories are what pack on the pounds and the consumption of protein and carbs are like a the starry eyed couple on the dancefloor. They must interact perfectly in order to win the prize!
Stay healthy everyone!