All the food that we ingest contains three common substances.
The first substance is water - all foods consist of some percentage of water. The second substance falls under the heading of micronutrients, which are vitamins, minerals and trace elements. The third substance consists of protein, fats and carbohydrates, and these are called macronutrients.
Macronutrients supply us with the calories we need to fuel our bodies, so when we speak about weight gain or loss, we must therefore concentrate on them. Fats, carbs and protein all play different roles, so let’s make sure we have a basic understanding of exactly what these materials are.
Proteins are present in foods such as red meat, poultry, fish and dairy products, and they are comprised of 22 different amino acids. Amino acids are the “building blocks” of life, providing the building material for cells of the heart, brain and blood - in fact, they are the foundation for every living cell in your body.
There are two kinds of protein - complete and incomplete. “Complete” proteins contain all of the essential amino acids - the ones the body does not produce naturally. “Incomplete” proteins do not contain all the essential amino acids, but are valuable nonetheless.
Carbohydrates, on the other hand, are sugars, and can be either complex or simple. Sugar, cakes, biscuits and white bread fall under the simple category, while brown rice, beans and some veggies are complex.
Fats are scientifically known as triglycerides, and can be saturated or unsaturated. Fats found in meats, dairy products and ice cream are saturated fats, and are solid at room temperature. Unsaturated fats, derived from things like nuts, olives or avocadoes, are liquid at room temperature.
But what is most important to us here is how these food components affect weight gain or loss.
Diets that are high in carbohydrates can cause high levels of glucose; consequently, high levels of insulin are manufactured by the body to keep the sugar levels where they need to be. This production of insulin, however, has some negative side effects. First, it tells the pancreas that insulin is being used up and to keep creating more, thus accelerating a drop in blood sugar, which causes the body, in turn, to signal us that it is hungry. High levels of insulin do this by instructing the hypothalamus, a small gland in the brain, to send out hunger signals, thereby keeping you eating. Worst of all, from a weight loss point of view, it causes fats to be stored, and not burned as energy as we would like them to be. It worst case scenarios, this may eventually cause Type II diabetes.
On the other hand, protein ingestion has a very moderate and steady effect on blood sugar, avoiding the sharp rise that triggers insulin production or the sudden drop-off that produces hunger pangs. Proteins also stimulate the production of the hormone glucagon, which has the beneficial effect of stimulating the body to burn fat for energy, and since it requires more energy on the part of the body to process protein than it does carbohydrates, it raises your metabolism, thereby promoting further weight loss.
Protein also decreases production of dangerous cholesterol, which can cause long-term health problems, particularly for the heart and blood vessels. Another positive effect of protein ingestion is the stimulation of the kidneys to release excess salt and fluid.
Ingestion of high-protein foods slows down the process whereby the food moves out of the stomach and into the intestine. That alone makes you feel full for a longer period of time, and delays the hunger that signals that it’s time for your next meal. But just because a food is high in protein does not mean that it has no drawbacks; indeed, a sirloin steak will be loaded with proteins, but it will also be high in fat content - so you can see that protein intake has to be carefully planned and measured.
No matter what degree of activity you are used to, ingestion of protein is an important key to a healthy body. Properly measured and regularly supplied to our systems, protein can also be a
