Fat Loss: Understanding How Calories, Protein and Carbohydrates Impact Results

Fitness and nutrition experts will tell you that diet and nutrition are responsible for 80% of your fat loss and muscle-building results.  However, zeroing in on a diet plan that will suit your individual nutritional needs can be complicated. In order to simplify the complex nature of how the body builds muscle tissue and stores fat, it is best to gain an understanding of how the primary nutrients influence metabolism and the body’s energy systems.

In order to maximize fat-burning and muscle-building efforts, several nutritional factors must be considered.  This article aims to create an understanding of what calories are, how individual nutrients work within the human body and what biological influences dietary compounds have on muscle building and fat loss. 

Calories

Calories are a measure of food energy and represent foods based on the amount of fuel they provide to the body to perform critical functions.  Excess calories that are not used by the body are stored in fat cells as adipose tissue. 

In general, 3500 calories are required for the human body to maintain one pound of body fat.  In contrast, in order to lose one pound of body fat, a caloric deficit of 3500 must be achieved. 

The three primary nutrients are protein, carbohydrates and fat.  Each carries a caloric value and plays a unique role in the body’s maintenance, energy, repair and immune processes.  Below is a discussion of each nutrient, its caloric value and the role it plays in the human body. 

Protein

Protein is a nutrient that carries four calories per gram and is primarily responsible for maintenance and repair of the various cells within the human body.  Food sources that provide a significant amount of protein include animal products, dairy, nuts and some vegetation, such as soy. 

Ingestion of high quality, protein-dense food sources is critical in order to support the synthesis of muscle tissue.  When healthy levels of muscle mass are maintained, the body’s metabolism is enhanced and fat loss efforts are facilitated. 

Carbohydrates

Carbohydrates are the body’s main source of fuel and are most efficiently processed by the body for rapid and sustained energy.  Carbohydrates contain four calories per gram and occur in two distinct forms. 

The simplest form of carbohydrate is sugar, which causes a rapid rise in blood glucose levels when digested.  Glucose in the blood is quickly transported to the brain, vital organs and muscles to be utilized as energy. 

Shortly after glucose levels become elevated, the pancreas releases insulin, which causes blood sugar levels to drop.  Insulin alters the sugar molecule at the atomic level, reducing its ability to sustain energy, and facilitates the body’s fat storage process.  The primary sources of sugars include pastries, candy, cola drinks, white breads and pastas and some fruits. 

Starches, also known as complex carbohydrates, provide a steady, sustained source of energy for the body.  When these carbohydrates are consumed, they are digested slowly and do not cause a rapid elevation in blood glucose levels.  Therefore, the insulin response is suppressed, allowing the body to efficiently use the glucose as energy for an extended period of time.  Complex carbohydrates are found foods like sweet potatoes and grains.  

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