In addition, fat can slow down the digestion of protein for a more sustained release of amino acids. Because you're not supplying your body with carbohydrates in this meal, your body will turn to fat as its main energy source. You can also combine fats with proteins to provide energy with a much smaller insulin response. This is when the body is primed to use these carbs and protein for an anabolic (muscle-building) effect. Combine carbs with protein to create an insulin spike post-workout.

Not only will this likely lead to increases in stored body fat, but you're missing out on satiating effects of protein-increasing the chances you'll be reaching for a Snickers to keep you satisfied between meals.Ī good rule of thumb is to make sure you have protein in every meal and to time your meals to create specific hormonal responses.

A meal like this can cause the liver to convert excess carbohydrates into fat, which will be stored for future use as energy. Remember what I said about cake and ice cream? If you're trying to get lean, it's probably not wise to consume a carb-only meal.

It's in your best interest to experiment with different types and amounts of calories to see what works and feels best. However, carbohydrates also fill up your body's glycogen stores quickly, so excess carbs in your diet can also mean excess fat.Įach person's body works a little differently. Certain fats, such as medium-chain fatty acids like coconut oil, are actually linked to increased energy expenditure and reduced hunger when included in the diet.Ĭarbohydrates are your body's preferred energy source and are necessary for maintaining oomph as you train. Carbohydrates and fats are essential for a healthy body as well. Additionally, protein has been shown to increase satiety to a greater degree than carbohydrates.Īlthough protein is an important part of a healthy diet, you certainly shouldn't derive all of your calories from that one macronutrient. This means your body burns more calories breaking down and digesting protein than it does carbs and fats. Protein has a higher thermic effect than carbohydrates and fats. If your diet consists of cake and ice cream, for example, you'll look and feel differently than if your diet consists of lean meat and vegetables. One gram of protein provides 4 calories, one gram of carbs provides 4 calories, and one gram of fat provides 9 calories. Each of these three macronutrients will metabolize differently, even though they all provide calories. Simply put, everything you eat can be categorized as either a carbohydrate, fat, or protein. The foods we eat are just as important as the calories they supply. Know That Not All Calories Are Created Equal You'd be able to blow through that cup of pasta like it was nothing, and probably go back for seconds and thirds, but that single cup of broccoli may be filling enough that you feel great for hours. On the other hand, low-fiber foods like white bread will digest much faster, causing larger spikes in insulin.įoods high in fiber, like black beans, berries, and sweet potatoes are digested at a much slower rate, causing a slow, steady stream of glucose into your blood stream.Ĭompare that broccoli to one cup of pasta that yields around 150 calories with 45 grams of carbs. Black beans, berries, sweet potatoes, and other high-fiber foods are digested at a much slower rate, causing a slow, steady stream of glucose into your blood stream. Insoluble fiber is said to promote regular bowel movements and can help food pass more quickly through the stomach and intestines, contributing to healthy digestive function.įiber also slows the release of carbohydrates. Broccoli, asparagus, cabbage, cauliflower, celery, lettuce, spinach, green beans, water chestnuts, zucchini, whole grains, green leafy veggies, and beans.Additionally, it can lower blood cholesterol by interfering with the absorption of dietary cholesterol, helping to remove it from the body. Soluble fiber attracts water to form a gel which slows down digestion and delays the emptying of your stomach, helping to keep you fuller longer. There are two types of fiber: soluble and insoluble. Increase Your Fiber Intakeįiber is a type of carbohydrate the body can't break down into glucose to use for energy.

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