This post belongs in both Nutrition and Weight Loss Info. This is because it is not simply important to know to have good nutrition, but is also vital to be able to lose weight. Now, there are several differences between fats, proteins, and carbohydrates. Each one plays an important part in your body, and it important to include in your diet.

Proteins are generally thought to be used to build muscle, but they are also extremely important as hormones and enzymes, being broken down into amino acids and rebuilt into the needed form. If you don’t eat enough protein, it can cause a degeneration of your muscles, connective tissues, immune system, heart, and other vital systems. Also, the body does not readily store protein (and amino acids) the way that it can store carbohydrates (glucose) and fats. Therefore, it is important to make sure you are eating sufficient amounts of protein every day!

Carbohydrates are used for such thing as brain and nerve functions. In the body, carbohydrates are used and stored as glucose and glycogen in muscles and the liver. Carbohydrates are arguably the only “replaceable” unit. A deficiency of carbohydrates in the body can be addressed by burning fats/proteins in their place. However, it is highly unwise to completely eliminate carbohydrates since the body will start breaking down its own muscle and connective tissue (including heart, etc.) in order to replace the missing carbohydrates. This is one of the biggest debates regarding low-carbohydrate diets (although even in these diets, around 10-15% of calories should still come from carbohydrates). The main problem cited with carbohydrates is that the can greatly spike your blood sugar (and, therefore, insulin). However, it is important to note that NOT ALL carbohydrates do this! This is a function of SIMPLE carbohydrates (sugar, white bread/rice), not COMPLEX carbohydrates. In fact, complex carbohydrates (such as in vegetables, fruits, and whole-weat/”brown” grains) are very good for your body since they contain the greatest diversity of vitamins, antioxidants, and phytochemicals.

Fats are a tricky topic. First off, fats are ESSENTIAL. Fats are necessary for your body’s cells (not to mention the “fat-soluble” vitamins such as A, D,K, and E) and important for maintaining healthy skin and hair. You can not totally remove fat from your diet. However, you need to be smart about the type of fat you put into your body. After all, not all fats are created equal. Saturated fats and trans fats need to be very carefully monitored, since having too much of these fats can “clog” arteries and lead to heart disease and other circulatory afflictions. Trans fats are actually the worst for you, and are not natural! Instead, they are created through a chemical process called “hydrogenation” where hydrogen atoms are added to natural oils. Saturated fats are found in animal products such as meats and dairy products. Saturated fats, therefore, are natural, but still need to be used very sparingly. The healthiest category of fats are known as unsaturated fats. These come from plant sources and fish (some known as Omega acids). Vegetable oils (olive oil), nuts, and seeds falls in this category. When it comes to the oils, you should still use fairly sparingly when dieting (due to the calorie content), but feel free to healthily add small amounts of olive oil, canola oil, or peanut oil to your cooking.

What is the main message here? Proteins, carbohydrates, and fats are all important! Please never try to totally eliminate any of them! Instead, focus on choosing the types that are the best for your health (complex carbohydrates and unsaturated fats). The general dietary guidelines are to get no more than 25% of your calories from fat, about 10% from protein, and about 65% from carbohydrates. However, the more active you are, the higher you can tip the amount of protein vs. carbohydrates. In fact, having a bit more protein may help you control your appetite due to protein causing you to feel full and satisfied (as promoted by low carb diets). Nonetheless, it is wise to not let the amount of carbohydrates in your diet drop far below 50%. Remember, though, that the vast majority of that percent needs to come from complex carbohydrates.