Hello everyone. Today’s article is a guest post from freelance writer Alvina Lopez.

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I’m sure you’ve all heard the advice to avoid late-night snacks (particularly those full of carbohydrates) before bed, but I’ve found that many people don’t seem to understand why. Many people also don’t hold as much scrutiny over the carbs they eat at dinner when perhaps they should.

There Is No Golden Rule Here

I must first insert a disclaimer here that a lot the advice I’m giving in this article is meant for the general, average person. The average person usually comes home from work somewhat tired, eats a big plate of something with potatoes or pasta, and sits on the couch for the rest of the night before going to bed about three or four hours after eating.

If you are much more active before going to sleep or you go to sleep much, much later than you have dinner, maybe eating carbs wouldn’t have as much of an effect on your body and health. So please keep that in mind while reading.

Metabolism Science of the Evening

The speed of your metabolism (aka, metabolic rate) is largely determined by how active you are; well, genetics also has a lot to do with it but physical activity is one of the variables you can healthily control to effect your metabolic rate. How much you eat also affects your metabolic rate, but I’ll get into that later.

When you wake up, your metabolism is dead slow until you eat breakfast! I could write a whole other post about why breakfast is important, but that bold text would be the main thrust. Eating breakfast speeds up your metabolic rate which is important for running on all cylinders in the morning and maintaining a smooth metabolic rate throughout the day. Skipping breakfast stalls your metabolism until lunch, causing it to skyrocket and setting it up for a big crash mid-day.

By the time you have dinner (whether you’ve had breakfast or not), your metabolic rate is starting to slow down. You’ve been (hopefully) expending nutritional resources throughout the day, your body is starting to get tired, and your metabolism knows this.

Why Carbs Aren’t the Best Choice for the Evening

There are a combination of reasons why late-night carb diets often lead to fat and weight gain. One of them has to do with your metabolic rate being slow. When you eat anything while your metabolism is slow and you are going to be inactive for a long period of time, it will most likely be stored as fat.

What makes carbohydrates an even worse choice for a late-night snack is because your insulin levels become less sensitive towards the end of the day, making it easier for your body to turn carbs to fat. Even for dinner, opting for a less carb-heavy meal is never a bad decision.

What Are Good Evening Diet Options?

Sticking to lean protein (chicken, turkey, eggs) and lots of fibrous veggies (mushrooms, brussels sprouts, broccoli, romaine lettuce) make for great dinner. Loading up on fruit is a good idea as well (although some fruit has carbs, they are healthier carbs than your everyday bread and snacks). Where you would normally add starchy pasta, try adding more lettuce (or whichever vegetable of your choice).

Remember, Carbs Are Not the Enemy

I’m trying my best not to sound like I want you to rule out carbs from your diet. They are great to have in the morning, lunch, and afternoon. Towards the evening, however, they are just too likely to convert to fat than healthier protein, fruit, and vegetable options.

About the Author:
Alvina Lopez is a freelance writer and blog junkie, who blogs about accredited online colleges. She welcomes your comments at her email Id: alvina.lopez @gmail.com.

In 1 of my recent posts I said that I was going to start writing more practical articles which should be a lot more useful for visitors to this website. After looking through my website stats last night I noticed that 1 of my most popular articles is on protein deficiency. Based on this I have decided to do a follow up article and provide you with 3 simple steps for avoiding protein deficiency.

1) HAVE PROTEIN WITH YOUR BREAKFAST

Most people’s breakfasts contain very little protein. They normally eat carbohydrate heavy foods such as cereal or toast and avoid the protein. If this sounds like you then try adding some protein to your breakfast.

Incorporating protein into your morning routine really isn’t that difficult. Try having eggs for breakfast a few times each week (omelettes are 1 of my personal favourites) or mix some protein powder in with your oatmeal. Doing this will add a bit more variety to your breakfast and also help increase your protein intake for the day.

2) SNACK ON NUTS

If you are feeling a little peckish at work you probably head to the vending machine and grab a chocolate bar or a bag of crisps. If you are trying to be healthy you may even bring some fruit with you to work. Whilst fruit is nutritionally much better than chocolate or crisps, all 3 of these snacks are lacking in protein. So if you want to avoid protein deficiency try snacking on nuts instead.

Nuts are still a nutritious snack and contain an excellent mix of dietary fibre, healthy fats, vitamins, minerals and phytonutrients. However, they also contain high levels of protein. For example, a 100 gram (g) serving of almonds contains a whopping 23.4g of protein whilst a 100g portion of Brazil nuts provides you with a notable 15.5g of protein.

3) START EATING SOYBEANS

Vegetables are a fantastic food that you should be eating daily. They provide your body with most of the essential nutrients it needs to survive plus a wide range of non-essential nutrients that boost your overall health. However, when it comes to protein content most vegetables fall short. 1 of the best ways to remedy this is to start incorporating soybeans into your diet.

Soybeans are highly nutritious and also contain an impressive 16.6g of protein per 100g. When eating soybeans make sure you go for the fresh, natural variety and avoid highly processed soy based meat substitutes. There are a number of health concerns associated with highly processed soy products and like with many foods, natural is always the best.

SUMMARY

Protein deficiency is extremely rare and hopefully something you never experience. If you make sure at least 15% of your daily calories come from protein then you should be able to avoid protein deficiency. However, if you feel you have become deficient in protein then use these simple steps to up your intake and get back on track.

Now I want to hear your thoughts. Are there any other tips you have to help people avoid protein deficiency? Have you ever suffered from protein deficiency yourself? Let me know by leaving a comment.

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If you enjoyed this article then you may be interested in Brad Pillion’s ebook – How Much Protein? In this ebook Brad takes a unique look at the topic of how much protein you ideally need to consume to build muscle mass.  Brad is an ex-protein supplement developer and inside How Much Protein? he reveals that some of the popular beliefs regarding protein may not be as accurate as most people believe.

Hello everyone.  Today’s article is a guest post from Predator Nutrition who sell a range of competitively priced protein supplements on their website.

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A bewildering array of different types of dietary sports supplements are available online and in specialist shops these days, all of them claiming to help boost and quicken muscle development in weightlifters, bodybuilders and fitness enthusiasts. So what are the best products on the market?

First of all, instead of “what is the best product?” a better would be: “what is the best product for me?”

Bodybuilding supplements help bodybuilders develop greater muscle mass whilst also improving cardiovascular performance during training. Weightlifters and some fitness enthusiasts will also benefit from the addition of the same types of supplements, but the amount and combination required for each type of routine will be very different and will also depend on your individual body type and goals.

An intricate combination of body type, goals and training determines the supplements you will benefit from taking, so the optimum combination can be tricky to ascertain at first.

For bodybuilders, there are some great weight gainer protein supplements available to help enhance muscle build. Sports supplements such as amino acids, whey protein, nor androstenediol, guggulsterones and DHEA (Dehydroepiandrosterone) are widely available.

Similarly, weightlifters use nutritional supplements to help them push past that all-important burn to build muscle, reaching and going beyond their limits. Weightlifters can combine supplements such as protein powders, nitric oxide and testosterone boosters, whether highly experienced or at the beginning of their career. Supplements can assist both bodybuilders and weightlifters alike in their quest for bigger muscles and a more sculpted body.

However, if you’re simply looking to tone up, then proceed with caution. These muscle-gain products probably won’t suit your needs, so while you may feel like you’d benefit from quicker results, taking a cocktail of nutritional sports supplements probably isn’t the right route for you to go down.

Protein Powders

The essential building block for muscle, protein is found in milk, fish, meat, dairy, soy and vegetable products, with the four types used in supplements being whey, casein (both from milk), egg and soy – the first three being the most widely-used. Protein powder shakes are a perfect meal supplement, helping sports people cram into their diet the sufficient protein levels required to achieve their goals.

Low carb, low calorie, low fat protein shakes are available for weight loss while maintaining muscle mass, while high protein, high calorie but low fat powder is available for muscle building. If you’re just using protein shakes as a meal supplement, then a protein powder with medium carbs and medium calories will do the job.

Whey Protein

Whey protein is the most commonly consumed type of protein supplement on the market.  It’s easily digestible, has an extremely high biological value, and is relatively inexpensive.

More easily digested than any other type of protein and relatively inexpensive, whey protein’s amino acid profile is better matched to muscle proteins than any other food and has been proven to boost the body’s immune system. With the highest value in providing branched-chain amino acids, whey protein may also help stimulate muscle growth by increasing insulin-like growth factor-1 (IGF-1).

Because whey protein is the fastest-absorbing protein of them all, consuming it before and after workout routines is best. Consuming it in the morning with another type of protein (poached eggs, perhaps) is also recommended.

Egg Protein

Eggs are unmistakably one of nature’s best muscle-building tools. The biological value, however, of whole eggs (yolk and all) is actually higher (100) than egg protein (88) – so the consumption of egg protein is actually seen by some as sort of a misnomer and a bit of a waste of money.

That said though, egg protein is a great alternative for milk and soy protein allergy sufferers, has a high amino acid profile, is low calorie, low fat and low carbohydrate, and because it is absorbed at a rate in between that of whey protein and that of casein protein, egg protein can be consumed at virtually any meal.

Casein Protein

Not as well recognized as whey protein, casein doesn’t have as high a biological value as its milk-based counterpart, but can be just as beneficial.

Of all four of the protein powders, casein contains the highest amounts of the amino acid glutamine, which helps athletes preserve muscle mass and aids immune system function. Also, it’s digested more slowly than whey (and therefore ideal protein to consume before bed or for lengthy periods between meals), so is more thoroughly absorbed.  Plus, because it possesses anti-catabolic properties the amino acids from casein stay in the blood for a relatively long time.

Hello everyone.  Today’s guest post comes from Johnny Palmer from How To Lose Body Fat Fast.

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Carbs, protein, fats, vitamins, minerals… All of these are essential in the right amounts to a good, healthy diet – but what is the most important for fat loss?

That is like asking what is more important to a human – the skin, the brain, the lungs, the blood…

They are all equally important to fat loss, because if your body is not in perfect harmony, then it is not in a state to lose body fat – in fact it will cling to fat the less nourished you are.

This is brutally (and sadly) obvious when you see photos of starving children on television – they often look like they have a fat belly.

Using carbohydrates to lose body fat is a secret trick that bodybuilders have used for years to drop their body fat down to absurdly low levels, think 3% body fat on a male and under 10% on a female….

But they still have all of their muscle mass.

How do they do it?

Here’s how.

There are 3 main groups of carbs – there are simple carbs, these are mostly fruits, then there are two groups of complex carbs – fibrous and starchy.

Starchy carbohydrates are ones such as potatoes, pasta, oatmeal and breads,

Fibrous carbs are ones like lettuce, carrots, corn, spinach, onions etc.

Starch filled carbohydrates are far more calorie dense, that is to say, they contain far more calories per serving than fibrous ones.

For example, one cup of cooked brown rice (a starchy carb) is about 150 calories.

A plate full of the following fibrous carbs is also equal to 150 calories:

1 cup of cucumber (18 calories), 1 cup green pepper (25 calories), 2 cups of lettuce (20 calories), 1 cup of cooked mushrooms (45 calories), 1 cup cooked spinnach (41 calories) and 1 medium sized tomato (20 calories).

Would you rather eat one cup of rice or a massive plate full of vegetables if you were hungry?

Now – here is where it packs a 1-2-3 knockout combo…

The cup of rice will be burnt off when you do exercise, but almost the ENTIRE plate of vegetables are what are called negative calorie foods.

That is, these foods are so much percentage water, that your body has to do very little work digesting them, and as a result, your body burns up more calories digesting the food than the total amount of calories the foods themselves contain!

So, let me recap, you could have 1 cup of rice and then have to do exercise to burn that amount of calories off, OR, you can eat a plate FULL of these types of vegetables, and then your body burns more calories than you just ate to digest them!

Because, at the end of the day, losing body fat is about calories in versus calories out.

If your body burns 2000 calories per day, then suddenly you only take in 1500 per day, PLUS do exercise 3 times a week that burns up 750 calories at a time, every week your body is negative over 5000 calories, and a pound of fat is only made up of 3500 calories, so you will have lost about 1.5 lbs of fat all going to plan.

This is how the big guns do it, and how they get so shredded up at contests, they use fibrous carbs to feel full, but these carbs are so easily burnt up by the body that they don’t have to do a heap of exercise, like you see some guys having to do.

This is where the saying “Abs are made in the kitchen” comes from.

About the Author:
Johnny is not your typical fat loss guru. He is about as transparent as glass, being honest and saying he used to smoke, drink, party like an animal and be a bit flabby round the edges. He is not one of these guys who was leader of the track team or football captain, Mr fitness, goody two shoes.

Johnny has fought his way through the trenches of buying junk products, gizmos and gadgets to try and get in shape, and after years of testing and experimenting, thousands of wasted (invested) dollars, he now has the results.

At absrightnow.com Johnny has a simple, honest site with free information giving step by step advice toward achieving fat loss, muscle gains, how to get six pack abs, motivation & success and has a free course to get you started. He offers 1-1 fat loss coaching, free consultations and loves to talk (a bit too much sometimes).

Despite being vilified for many years, dietary fats are one of the 3 main nutrients that your body needs to function properly.  Their numerous health benefits include controlling blood levels of cholesterol and glucose, preventing the development of cancer, reducing your heart disease risk and supporting your vital organs (including your brain, your heart, your liver and your lungs).  However, due to the popularity of low fat diets and the untrue assertion that dietary fat is automatically stored as body fat, many people choose to eliminate this macronutrient from their diet.  Doing this can be extremely damaging to your health and in this article I will be discussing why with 14 of the negative symptoms of dietary fat deficiency.

1) CANCER:- Cancer is a condition where the cells of the body start to grow in a rapid, uncontrollable way.  Monounsaturated fats and omega 3 essential fatty acids (EFAs) have been linked with the prevention of breast cancer, colon cancer and prostate cancer.  Being deficient in these types of fat removes this protection and increases your cancer risk.

2) DIABETES:- Diabetes is a condition where the body struggles to control blood glucose levels.  This causes damage to the blood vessels and a number of vital organs.  In a 1994 study published by the British Nutrition Foundation it was found that Alaskans who consumed seal oil (which is rich in omega 3 EFAs) were 20% less likely to contract diabetes which suggests a deficiency may increase your diabetes risk.

3) FAT SOLUBLE VITAMIN DEFICIENCY:- Foods that are rich in dietary fats (particularly monounsaturated fats) are also an excellent source of fat soluble vitamins.  In addition to this, polyunsaturated fats support the absorption of fat soluble vitamins.  Reducing your dietary fat intake significantly can cause you to become deficient in these essential vitamins which can lead to a number of unpleasant symptoms including anemia (a low red blood cell count), vision problems, weak bones and skin problems.

4) FATTY LIVER:- Polyunsaturated fats reduce the deposit of fatty droplets on the liver.  However, failing to consume enough of these important fats can have the opposite effect and lead to fatty liver.

5) GROWTH PROBLEMS:- Both saturated fats and omega 6 EFAs support the development of strong healthy bones.  Being deficient in either of these fats can inhibit bone development and cause growth problems.

6) HAIR, NAIL AND SKIN PROBLEMS:- Polyunsaturated fats promote the formation of healthy hair, nail and skin cells.  Not getting enough can have an adverse effect on your skin and lead to problems such as acne, dermatitis (inflammation of the skin), psoriasis (a skin disease which causes dry, red, scaly patches to develop) and wrinkles.  It can also affect your hair and nails leading to dry hair, hair loss and impaired nail growth.

7) HEART DISEASE:- Despite claims that low fat diets are good for your heart, the latest research suggest the opposite is true.  Cutting fats from your diet leads to atherosclerosis (hardening of the arteries), increases triglyceride levels and also reduces your blood levels of high denisty lipoprotein (HDL) cholesterol (a type of cholesterol which removes plaques from the artery walls).  Both atherosclerosis and low HDL cholesterol restrict the flow of blood to your heart whilst high triglyceride levels have also been linked with an increased heart disease risk.

8) HIGH BLOOD PRESSURE:- High blood pressure is a condition which can damage your blood vessels and vital organs.  It also increases your risk of a heart attack or a stroke.  Regular consumption of omega 3 EFAs can lower blood pressure whilst not getting enough can have the opposite effect and lead to high blood pressure.

9) INFLAMMATION:- Both monounsaturated fats and polyunsaturated fats reduce inflammation in the body.  Failing to eat enough of these fats can lead to a number of inflammatory disorders including arthritis.

10) MACULAR DEGENERATION:- Macular degeneration affects many people as they get older.  Omega 3 EFAs are used by your body to create retinal tissue and can combat age related macular degeneration.  Failing to consume adequate omega 3 EFAs has the opposite effect and increases your chances of macular degeneration as you age.

11) MENTAL PROBLEMS:- Omega 3 EFAs support the production of signal pathways in your brain and also act in a protective capacity.  Failing to consume enough can lead to a number of mental problems including Alzheimer’s disease (a mental disorder which leads to loss of memory, thought and speech), attention deficit disorder (a mental disorder characterised by a short attention span and disruptive behaviour), autism (a mental disorder which causes problems with communication), depression, dyslexia (a mental disorder which makes it difficult to read and write) and schizophrenia (a mental disorder which causes split personalities).

12) MULTIPLE SCLEROSIS:- Multiple sclerosis is a nerve disorder where the protective myelin sheath that surrounds certain nerve fibres is lost.  It can lead to depression, impaired mobility, muscular weakness and vision problems.  Population studies suggest that rates of multiple sclerosis are lowest amongst populations who consume lots of omega 3 EFA rich fish.  For example, virtually none of the Eskimos in Greenland suffer from multiple sclerosis.  Contrastingly, populations that are deficient in omega 3 EFAs have much higher rates of multiple sclerosis.

13) POSSIBLY INTERFERING WITH HORMONE LEVELS AND IMMUNE RESPONSES:- Fat is a key part of cell membranes and the brain.  Consuming extremely low levels of dietary fats may affect the health of these structures and therefore interfere with hormone release and immune responses.

14) STROKE:- A stroke is a condition where the flow of blood to the brain is interrupted (either through a blockage or burst blood vessel) leading to a lack of oxygen in the brain.  This results in the death of brain and nerve cells which can then cause memory, movement and speech impairments.  High blood pressure is one of the major contributors to a stroke and as discussed above omega 3 EFA deficiencies cause an increase in blood pressure.

SUMMARY

As you can see dietary fat deficiencies are bad news.  They can damage your brain and your heart, increase your blood pressure and put you at risk of developing a number of nasty health conditions.  To avoid any of the negative symptoms in this article you should ensure that a minimum of 15% of your daily calories come from dietary fats.  Dairy products, fish, meat and nuts are all excellent sources of dietary fat so make sure your diet is rich in these foods.

Sources:
Fats that Heal, Fats that Kill (UDO Erasmus)
Low Fat Diets (Total Body Fitness)
Low-Fat Diet Myth (Mind, Body, Health)
Omega 3 Deficiency and Common Disease (Omega 3 Seal Oil)

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If you want to avoid dietary fat deficiency make sure you check out The Complete Guide to Delicious Healthy Eating. This informative ebook tells you everything you need to know about incorporating dietary fats into your very own delicious, healthy meals:

Hello everyone.  Today’s guest post comes from Monique Muro who promotes AllDaySlim – a natural dietary supplement which can also improve energy levels and support proper sleep patterns.

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Doctors and scientists have waffled about the benefits of lecithin for years. While some scientists agree the lipid material can improve memory, metabolism, liver and cognitive function, cholesterol levels, fat transport, and protect cell membranes, others tout that lecithin studies have ultimately been inconclusive.

Benefits of Lecithin

At its core, lecithin is a multi-functional lipid material composed of choline, inositol, phosphoric acid, and linoleic acid. It can be extracted chemically from soy bean oil and its unique molecular structure allows for it to be used as an emulsifying agent, meaning it acts as a stabilizer in certain foods like margarine and chocolate.  It can be consumed naturally through a diet rich in egg yolk, soy beans, peanuts, cauliflower, cabbage, corn, lentils, green beans, and is essential to every living cell in the body.

So how does lecithin work in the body, and why is it so important? Because lecithin disperses fat when mixed with water, it promotes a healthy processing of fat and cholesterol in the blood stream. This in turn, is how lecithin promotes healthy cholesterol levels, as well as cardiovascular health. It ensures that fat stays solvent in the water and doesn’t attach to artery walls causing unhealthy fat build-up.

Additionally, lecithin acts as a soft sheath covering cell membranes throughout the body, including the brain and spinal cord. The most important component of lecithin responsible for this is choline, which was declared an “essential nutrient” in 1998 by the Institute of Medicine of the U.S. National Academy of Sciences. Without it, cell membranes would solidify, making it difficult to absorb the proper nutrients. Choline also assists the production of acetylcholine in the body, a substance essential to memory function in the way it relays chemical messages to parts of the nervous system. This is the reason many leading scientists feel lecithin can improve cognitive function and memory.

Lecithin Supplements

Widely available in powder, granular, and capsule form, lecithin is one hundred percent non-toxic. In powder and granular form, lecithin can be sprinkled onto ice cream, or blended into power smoothies. Further, it has become a supplement a lot of people, including Tara Gidus of the American Dietetic Association, have added to their daily assortment of vitamins. Gidus, who often sprinkled it into cereal while she was pregnant, stated:

“I wouldn’t make a blanket statement that all pregnant women should take it. It hasn’t been studied all that well, but it is a natural part of the soy bean, and you can take it now and then, especially if you’re not a big egg eater.”

Lecithin is available in supplement form in products like Country Life Lecithin, whose core ingredient is lecithin, as well as a weight loss supplement called AllDaySlim, in which lecithin is a key component.

Lecithin Side Effects

As with anything, lecithin doses should be used in moderation, and in the amount recommended on the bottle. Excessive amounts of lecithin have been known to cause vomiting, nausea, diarrhea, headaches, weight gain or loss of appetite, rashes, and/or unpleasant body odor. Additionally, it is recommended that people allergic to soy do not consume lecithin on account of minute traces of soy protein present in the extracted soy bean oil.

Overall, supplementing lecithin in a healthy diet regimen has its prospects. As with all supplements, however, it’s best to take stock of any allergies and/or health risks, before ascertaining whether or not lecithin is a necessary course of action.

Protein is a macronutrient that is essential for the construction, maintenance and repair of all your body’s cells.  Your body cannot survive without this nutrient.  Failing to consume enough can have a number of negative side effects and ultimately leads to death.

Protein deficiency normally affects people in developing countries who cannot get enough of this nutrient as a result of famine.  It can also affect people in developed countries who make poor dietary choices (usually as a result of fad diets or poverty).  Vegetarians and vegans are also more susceptible to protein deficiency because they eat little or no meats and dairy products (two food groups that are rich sources of protein).  In this article I will be discussing seven of the adverse effects of protein deficiency.

1) KWASHIORKOR:- Kwashiorkor is a type of protein deficiency that affects children.  It has a number of symptoms which include an enlarged liver, a swollen abdomen, pedal oedema (swollen feet), skin depigmentation, skin inflammation, thinning hair and tooth loss.  Kwashiorkor can also affect the immune system and inhibit the production of antibodies (proteins that are used by the immune system to identify and neutralise foreign objects).  Finally, it can inhibit a child’s mental and physical development.

2) MARASMUS:- Marasmus is a type of protein deficiency that can lead to fatigue, muscle wasting, reduced body fat levels, reduced energy levels and weight loss.  It also reduces the effectiveness of the immune system and makes sufferers more susceptible to infections.

3) IMPAIRED MENTAL HEALTH:- Long term protein deficiency can affect your mental health in a number of ways.  It can lead to mental retardation (particularly in children) and also cause anxiety, crankiness, depression and moodiness.

4) OEDEMA:- Not getting enough protein can lead to oedema (fluid retention).  This can cause swelling in a number of areas of the body such as the feet, hands and stomach.  Apart from the swelling oedema can also cause aching in the limbs, discoloured skin, high blood pressure and stiff joints.

5) ORGAN FAILURE:- As I mentioned above, protein is needed for the construction, maintenance and repair of all your body’s cells.  Failing to consume enough of this important nutrient means that your body will have nothing to maintain and repair your organ cells with.  In the long term this will prevent your organs from functioning properly and cause them to fail.

6) WASTING AND SHRINKAGE OF MUSCLE TISSUES:- When you do not get enough protein in your diet your body starts to source it from elsewhere.  One of the first sources your body turns to is the muscles.  If your body does take protein from the muscles it causes them to shrink and can also lead to weakness.

7) WEAK IMMUNE SYSTEM:- Protein is essential for the production of antibodies which are a key part of the immune system.  If you become deficient in protein your body will be unable to manufacture these antibodies.  This makes you more susceptible to infection as your body will struggle to fight foreign objects.

SUMMARY

Protein deficiency is a very serious condition.  In the short term it will lead to the symptoms discussed in this article and in the long term it will lead to death.  Fortunately, protein is available from a wide selection of foods including dairy products, meats, nuts, certain fruits and certain vegetables.  To avoid protein deficiency you should ensure that a minimum of 15% of your daily calories come from protein.

Now I want to hear your thoughts.  Do you eat enough protein?  Have you ever suffered from protein deficiency?  Let me know by leaving a comment.

Sources:
Protein Deficiency (Wise Geek)
Protein (WHFoods)
Protein (Wikipedia)

*****

If you enjoyed this article then you may be interested in Brad Pillion’s ebook – How Much Protein? In this ebook Brad takes a unique look at the topic of how much protein you ideally need to consume to build muscle mass.  Brad is an ex-protein supplement developer and inside How Much Protein? he reveals that some of the popular beliefs regarding protein may not be as accurate as most people believe.

Low carbohydrate diets have become increasingly popular in recent years due to a large number of low carbohydrate diet plans (Atkins, South Beach, The Zone) getting high amounts of media attention.  The basic principle behind these diets is that by reducing your carbohydrate intake you force your body into a state of ketosis (where it burns fat for energy instead of glucose and glycogen).  As a result you burn more body fat and store less of it.

Whilst these diets are very effective and in my opinion support good health (I have tried to reduce my carbohydrate intake over the last year), it is possible to go too far and cause a carbohydrate deficiency in your body.  In this article I am going to be outlining three of the potential side effects of carbohydrate deficiency.

1) VITAMIN AND MINERAL DEFICIENCY:- Most low carbohydrate diets suggest that you eliminate starchy, processed carbohydrates such as bread, pasta and rice.  This leaves fruits and vegetables as your main carbohydrate source.  However, some people eliminate these natural carbohydrates from their diet as well.

The problem with this is that fruits and vegetables are an excellent source of vitamins (particularly water soluble vitamins) and minerals which support almost every function in the body.  Some of their most important roles include maintaining fluid balance in your body’s cells, keeping your blood and organs healthy, preventing cancer, preventing diabetes, removing waste materials and supporting metabolism.

Without vitamins and minerals not only does your body struggle to perform a number of basic functions but it can also lead to high blood pressure, heart problems, mental impairment, organ damage, vision problems and much more.

2) FIBRE DEFICIENCY:- Fibre is an indigestible type of carbohydrate.  It has a number of health benefits which include improving blood glucose control, promoting optimal bowel health and preventing cancer.  If you completely eliminate carbohydrates from your diet then you also eliminate fibre and miss out on all these benefits.  Furthermore, prolonged fibre deficiency has been linked with a number of bowel problems.

3) LOW ENERGY LEVELS:- Completely eliminating carbohydrates from your diet has an adverse effect on your energy levels in the short term.  Whilst this loss of energy is only temporary and your energy levels do return to normal after a few days (once your body has had the chance to adapt), it can affect your concentration and your ability to perform physical activities during these few days.

SUMMARY

As I said at the beginning of this article, I believe that overall low carbohydrate diets are an effective weight loss tool and also promote a healthy lifestyle.  They allow you to clean up your diet by cutting out the unnecessary starchy, processed and calorie heavy carbohydrates (such as bread and pasta) whilst keeping the natural, low calorie and nutrient rich carbohydrates (such as fruits and vegetables).

Furthermore, low carbohydrate diets are completely sustainable.  Whilst there are essential amino acids and essential fatty acids, there are no essential carbohydrates.  If you went without dietary fats or proteins for a prolonged period of time you would ultimately die.  However, your body can function without carbohydrates.

Overall, whilst low carbohydrate diets are healthy and sustainable I hope this article has made you aware of the potential side effects of cutting out all carbohydrates.  I think that even on a low carbohydrate diet plan, you should ensure that at least 15% of your daily calories come from carbohydrates.  This can be achieved by eating a selection of fruits and vegetables which will give you adequate servings of fibre, vitamins and minerals.

What do you guys think?  Have you ever tried a no carbohydrate diet?  Do you believe that low carbohydrate diets are healthy?  Are there any carbohydrate deficiency side effects missing from this article?  Leave a comment and let me know.

In my recent post on the macronutrients one of my readers asked the question “how much is too much?” when it comes to these nutrients.  Today I am going to answer that very question and discuss how much of each macronutrient you should consume.

HOW MUCH CARBOHYDRATES, FAT AND PROTEIN SHOULD YOU CONSUME?

After doing some research I quickly found that there is no concrete answer when it comes to macronutrient consumption.  Some sources suggest going for a high carbohydrate approach.  Others suggest getting the majority of your calories from protein.  Contrastingly, some people believe a high fat diets is the way forward.  Others propose that you should get an equal amount of calories from all three macronutrients.

So which suggestion is correct?  Potentially all of them.  Your body needs good levels of all three macronutrients to function properly.  However, the exact proportions will vary depending on your fitness goals and activity levels.  The list below contains a summary of the different macronutrient calorie proportions you can go for depending on your fitness goals:

1) EQUAL CALORIES FROM ALL MACRONUTRIENTS (33.3% Carbohydrates, 33.3% Fats and 33.3% Proteins):- If your lifestyle involves regular physical activity but nothing too extreme then this is probably the best choice for you.  The carbohydrates will provide you with the energy and vitamins you need, the fats will help keep your body running smoothly and the protein will ensure that your body can maintain and repair existing cells whilst also producing new ones where needed.

2) HIGH CARBOHYDRATE (60%-70% Carbohydrates, 15%-20% Fats and 15-20% Proteins):- If you do a lot of cardiovascular exercise such as cycling or jogging then you may want to increase the proportion of carbohydrate calories you consume.  Carbohydrates are your body’s preferred energy source and will give you the energy you need to perform high levels of physical activity.

3) HIGH PROTEIN (15%-20% Carbohydrates, 60%-70% Protein and 15%-20% Fats):- If you are looking to gain muscle mass and are lifting weights on a regular basis you might want to up your protein intake.  Protein is responsible for building, maintaining and repairing all your body’s cells including the muscles.  When you lift weights you effectively tear your muscles in a controlled way.  The amino acids in protein are then used to repair the muscles making them grow back stronger and larger than before.

4) HIGH FAT (15%-20% Carbohydrates, 15%-20% Protein and 60%-70% Fats):- If you want to  reduce your body fat levels then surprisingly eating a high proportion of fat calories can help.  Eating a diet high in fat forces your body to use fat stores (instead of glucose) for energy.  Using body fat for energy is less efficient than using readily available blood glucose which means the entire process burns more calories.

HOW MUCH IS TOO MUCH?

You might now be thinking that you can consume any amount of each macronutrient depending on your fitness goals.  Unfortunately, this is not correct.  Whilst it is OK to consume a higher proportion of one macronutrient, your overall diet still needs to contain all three.  Otherwise you will be missing out on key health benefits and putting your body at risk.

On top of this, whilst it is OK to go high fat or high protein this does not mean you can eat unlimited amounts of these macronutrients.  Your total consumptions needs to be within the limits of your metabolism.  In simple terms your metabolism is comprised of three parts:
- 1) Basal Metabolic Rate (BMR):- The amount of calories your body uses to function properly and keep you alive.
- 2) Physical Activity:- The amount of calories your body uses to perform any physical activity.
- 3) Thermic Effect of Food:- The amount of calories your body uses to digest food.

Whilst you can boost your metabolism through good diet and exercise choices, the impact of this boost is limited.  Overall, you need to work out the number of calories your body burns each day (a BMR calculator is a good starting point) and then base your macronutrient intake on this.  So if you determine that your overall metabolism is 2000 calories per day then the following rules will apply to each of the macronutrient intakes:
- 1) Equal calories from all Macronutrients:- 666 calories (167g) from carbohydrates, 666 calories (167g) from protein and 666 calories (74g) from fat.
- 2) High Carbohydrate:- 1200-1400 calories (300g-350g) from carbohydrates, 300-400 calories (75g-100g) from protein and 300-400 calories (33g-44g) from fats.
- 3) High Protein:- 300-400 calories (75g-100g) from carbohydrates, 1200-1400 calories (300g-350g) from protein and 300-400 calories (33g-44g) from fats.
- 4) High Fat:- 300-400 calories (75g-100g) from carbohydrates, 300-400 calories (75g-100g) from protein and 1200-1400 calories (133g-156g) from fats.

WHAT ABOUT FIBRE?

When it comes to fibre the consumption rules change.  Your body’s fibre requirements are generally flat and not affected by changes to your activity levels or lifestyle.  Fibre also contains zero calories which means consumption of this macronutrient is not constrained by your metabolism.  However, despite these differences you can still consume too much fibre.  There are various suggestions on how much fibre you should consume each day but most sources suggest an intake of between 20g and 50g per day.  Any less can increase your risk of bowel disease and any more can have a variety of adverse effects.

SUMMARY

As you can see the answer to the question “how much of each macronutrient should you consume?” is not a straightforward one.  However, if you follow the advice given in this article you can ensure that you are not getting too much.  So in summary when it comes to the macronutrients you need to:
- Consider your macronutrient proportions (equal amounts, high carbohydrate, high protein, high fat).
- Make sure your diet contains all three macronutrients.
- Make sure your total macronutrient calories are within the limits of your metabolism.
- Make sure your fibre intake is below 50g per day.

One of the best ways to achieve this is to choose natural carbohydrates, natural proteins and natural dietary fats over processed foods.  Not only do natural foods generally contain a mixture of all three macronutrients but they are also one of the best sources of important vitamins and minerals.

Now I want to hear your thoughts.  Are there any better ways to determine if you are getting too much of any of the macronutrients?  Do you agree with my recommendations?  Leave a comment and let me know.

Sources:
Win Your Nutrition Battle By Using Macronutrient Formulas (FatBoy2FitBoy.com)
High Fat (Anabolic Diet) (Impulse Adventure)

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Now that you have learnt all about the macronutrients it’s time to start using that information and including them in your meals.  Done For You Fat Loss Meal Plans makes this task a lot easier by telling you what to eat, how much to eat and how to cook it.

Over the last few months I have been covering the macronutrients in great detail.  I have discussed what each of them do, the health benefits they provide, the possible drawbacks of consuming too much and some of the top food sources for each.  Today I am going to bring all this information together and tell you everything you need to know about macronturients.

WHAT ARE THE MACRONUTRIENTS?

The macronutrients are the three main nutrients your body needs need to survive.  Your body needs each macronutrient in relatively large quantities to function properly.  So what are the three macronutrients?:
- Carbohydrates (including the indigestible carbohydrate – fibre).
- Dietary Fat.
- Protein.

CARBOHYDRATES

What Are Carbohydrates?

Carbohydrates are your body’s preferred energy source.  They are made from a combination of carbon, hydrogen and oxygen.  If they are not needed immediately carbohydrates can be stored by your body in the form of glycogen or body fat.

Simple Carbohydrates vs Complex Carbohydrates

Carbohydrates can be either simple or complex depending on the number of sugars they contain.  Simple carbohydrates contain one (monosaccharides) or two (disaccharides) sugars.  Complex carbohydrates contain three or more sugars.  Those that contain between three and ten sugars are referred to as oligosaccharides whilst those that contain more are referred to as polysaccharides.

Which Carbohydrates Are Best?

When choosing carbohydrates there are a number of tips that I normally follow to ensure that I am getting those of the highest quality:
- Choose Natural Carbohydrates.
- Go for High Fibre Carbohydrates.
- Go for Vitamin Rich Carbohydrates.
- Use the Glycemic Index (GI).
- Watch the Total Calories.

Which Foods Are Good Carbohydrate Sources?

There are many foods that match all the criteria discussed above.  Below are seven of my favourites:
- Apples.
- Bananas.
- Bell Peppers.
- Mushrooms.
- Onions.
- Oranges.
- Spinach.

Do Carbohydrates Have Any Additional Benefits?

Carbohydrates are not just a fantastic energy source for your body. They also supply your body with the following key nutrients (provided you choose the right ones):
- Fibre (which aids proper digestion and supports a healthy bowel).
- Phytonutrients (which protect your body from bacteria and free radicals).
- Vitamins (which support your body with many vital functions).

Do Carbohydrates Have Any Negative Side Effects?

Whilst carbohydrates are your body’s preferred energy source there are a number of negative side effects associated with consuming too much.  These include:
- Fluctuating Energy Levels.
- Permanent Organ Damage.
- Poor Appetite Control.
- Type 2 Diabetes.
- Weight Gain.

FIBRE

What Is Fibre?

Fibre (also known as cellulose) is an indigestible complex carbohydrate that comes from plant cell walls.  It cannot be sourced from animal products.  Fibre is a unique type of carbohydrate because it contains zero calories, zero vitamins and cannot be digested.  Therefore, it does not provide your body with any energy or nutrients.  Despite this fibre is still required in relatively large quantities for good health.

Insoluble Fibre vs Soluble Fibre

There are two types of fibre; insoluble and soluble.  Insoluble fibre absorbs water in your intestine to form a bulky mass which then helps clear waste materials from your digestive tract.  Soluble fibre dissolves in the water in your intestine to form a thick gel which then holds food in your digestive tract for longer.

Which Foods Are Good Fibre Sources?

Grains and whole grain products are the richest sources of insoluble fibre.  The list below contains some of the best insoluble fibre foods:
- Bran Flakes (10g of fibre per 100g).
- Brown Rice (1.8g of fibre per 100g).
- Whole Grain Bread (6.3g of fibre per 100g).
- Whole Grain Spaghetti (8.4g of fibre per 100g).

Fruits and vegetables are the richest sources of soluble fibre.  The list below contains some of the best soluble fibre foods:
- Apples (1.8g of fibre per 100g).
- Bananas (1.1g of fibre per 100g).
- Oranges (1.7g of fibre per 100g).
- Mushrooms (1.5g of fibre per 100g).
- Onions (1.4g of fibre per 100g).
- Peas (3.4g of fibre per 100g).

What Are The Benefits Of Fibre?

The main benefit of insoluble fibre is that it promotes more regular bowel movements.  This leads to:
- Reduced Bowel Disease.
- Reduced Constipation.

The main benefit of soluble fibre is that it keeps food in your digestive tract for longer but it is also linked with preventing certain diseases.  The full benefits include:
- Better Absorption of Vitamins and Minerals.
- Better Blood Glucose Control.
- Reduced Cancer Risk.
- Reduced Heart Disease Risk.

Does Fibre Have Any Negative Side Effects?

Unfortunately, you can get too much of a good thing.  Consuming excessive levels of fibre can lead to the following negative symptoms:
- Constipation.
- Diarrhea.
- Reduced Absorption of Minerals.
- Removal of Good Cholesterol.
- Wind.

DIETARY FAT

What Is Dietary Fat?

Dietary fat does not have one main function but is still needed by your body in relatively large quantities.  It is constructed from a combination of carbon and hydrogen atoms.  Some of its functions include protecting you from disease, supporting your immune system and supporting your vital organs.

How Many Dietary Fats Are There?

There are four main types of dietary fat which all have different types of chemical bond:
1) Saturated Fats:- Fats where all the carbon atoms are bonded to hydrogen atoms.
2) Monounsaturated Fats:- Fats where the carbon atoms are bonded to hydrogen atoms at all but one point.
3) Polyunsaturated Fats:- Fats where the carbon atoms are not bonded to hydrogen atoms at two or more point.
4) Trans Fats:- Unsaturated fats that have a carbon atom added to them.  This can happen naturally but usually happens through an artificial, man made process called hydrogenation.

Which Dietary Fats Are Best?

Saturated fats, monounsaturated fats and polyunsaturated fats all have proven health benefits so  should be included as part of your diet.  However, trans fats (with the exception of naturally occurring ones) have no reported health benefits and can actually be damaging to your health.  Therefore, trans fats should be avoided where possible.

Which Foods Are Good Dietary Fat Sources?

When it comes to dietary fats natural, unprocessed sources are the best foods.  Below are six of my top dietary fat food choices:
- Almonds.
- Avocado.
- Beef.
- Coconut.
- Eggs.
- Salmon.

What Are The Benefits Of Dietary Fat?

As I mentioned above dietary fat is not responsible for just one thing in your body.  It actually does all the below:
- Keeps your Skin Healthy.
- Helps you absorb Omega 3 Essential Fatty Acids (EFAs).
- Helps you Burn Body Fat.
- Improves Blood Cholesterol Levels.
- Improves Blood Glucose Control.
- Provides you with Fat Soluble Vitamins.
- Reduces your Cancer Risk.
- Reduces Inflammation.
- Reduces your Heart Disease Risk.
- Reduces Pre-Menstrual Symptoms (PMS).
- Supports a Healthy Brain.
- Supports a Healthy Heart.
- Supports a Healthy Liver.
- Supports Healthy Lungs.
- Supports Healthy Vision.
- Supports an Optimal Nervous System.
- Supports Strong Bones.
- Supports Strong Cell Walls.
- Supports a Strong Immune System.
- Strong Bones.

Do Dietary Fats Have Any Negative Side Effects?

Whilst dietary fats offer countless health benefits you still need to moderate your consumption.  Otherwise you may be subject to the following negative side effects:
- Depression.
- Heart Disease.
- Inability to use Omega 3 EFAs properly.
- Increased Blood Glucose Levels.
- Increased Cancer Risk.
- Increased Low Density Lipoprotein (LDL) Cholesterol Levels.
- Inflammation.
- Thinning Blood.
- Weight Gain.

PROTEIN

What Is Protein?

Protein is the macronutrient responsible for building, maintaining and repairing your body’s cells.  It is constructed from long chains of amino acids (chemical compounds that contain carbon, hydrogen, nitrogen and oxygen).  Since a protein can be formed from any number and combination of amino acids there are potentially unlimited types of protein.

Essential Amino Acids vs Non-Essential Amino Acids

There are 20 amino acids in total and these fall into two groups; essential and non-essential.  The eight essential amino acids cannot be produced by your body and must be sourced from food.  The remaining 12 non-essential amino acids can be produced by your body.

Complete Proteins vs Incomplete Proteins

Complete proteins are those which contain the full eight essential amino acids.  All animal proteins (except gelatin) and certain vegetable proteins (including those found in almonds, bananas and brazil nuts) are complete proteins.  Incomplete proteins do not contain the full eight essential amino acids but can be combined to create a complete protein.  Most vegetable proteins are incomplete proteins.

Which Foods Are Good Protein Sources?

There are countless high quality protein sources available but below are some of my favourites:
- Almonds.
- Beef.
- Chicken.
- Eggs.
- Salmon.
- Tuna.

Does Protein Have Any Additional Benefits?

Protein does more than just acting as a building block for your body’s cells.  It also:
- Assists in the production of Antibodies, Enzymes and Hormones.
- Helps Your Blood Clot.
- Regulates Important Bodily Processes.
- Supports Healthy Weight Loss (by boosting your metabolism and suppressing your appetite).

Does Protein Have Any Negative Side Effects?

Without consuming protein your body would not be able to grow.  However, eating too much is not healthy and can cause:
- Dehydration.
- Diabetic Ketoacidosis.
- Kidney Stones.
- Osteoporosis.
- Increased Fat Storage.

MACRONUTRIENTS SUMMARY

I hope this article has given you a greater understanding of the three main nutrients in our foods.  Each macronutrient can support your body and offer numerous health benefits provided that you choose natural sources and don’t overindulge.  Carbohydrates give you energy when you need it, protein promotes healthy cellular growth and dietary fat supports your body in all the other areas.

There’s quite a lot of information to take in at one go so if you just want to learn about one specific area (such as carbohydrate sources or protein benefits) click on the links scattered through the article.  I have written separate articles on all the areas referenced in this blog post and these can be accessed via the links.

This is probably the largest article I have written for the Free Fitness Tips blog so I would really appreciate some feedback.  Do you like longer articles or do you prefer the shorter ones?  Does this article cover everything you wanted to know about macronutrients?  Is there anything you would add?  Please comment and let me know.