The concepts of nutrition changes on regular basis with changes in the technology, market, need and climate. Now, with the social media and fast communication, there is increase in variations in nutrition research and studies with the presence of large number of food and fitness bloggers. It is hard to know “What to Believe and What not”.
It is an interdisciplinary study which has the direct impact on your well-being. It is indeed true that nutrition and diet is only factor that impacts and define your well being but it is in your control- ONE HUNDERED PERCENT.
The things that I learned after an extensive research through books and research articles, that there is no need to subtract or add extra in your diet if you are consuming the right carbohydrates, proteins, fats, vitamins or minerals and if your goal is to live a healthy life. Of course, the nutrition strategies and training strategy will be different for professional fitness athletes.
You can achieve extraordinary results and find unusual solutions to your challenging problems by changing the way you eat. I will remind you again that nutrition is one corner of your broader life. But it is the most important factor which you can control and optimize to get predictive results.
What is Nutrition?
Nutrition is the consumption of fuel which is directly proportional/related to your intelligence, strength and total energy. After reading this post, I believe you will be motivated to define the need of your nutrition and required fuel for your daily activity.
Nutrition in itself is a controversial yet simple subject which you should study with a different mindset. It is important to think about your personal problems and nutrition strategy that would work for you.
Let`s get started
Are you confused about the food you are eating? Are you attracted towards fats, sugars and packed food?
There is a good reason as your senses are attracted towards the sugar and food as our brain is usually adapts to the environment we are living in. It is always confusing to the beginners and young generations who have been going through a lot of information and suggestions from doctors, dietitians, parents and fellow students. And now, in today`s digital world where information spreads like fire make it more complex to understand. What is true or What is not?
The market of nutrition is getting bigger every day but everything available in the market is not relevant for you if you have a certain goal for yourself.
The consumption of today`s diet will have a long term impact on your body considering the healing and defense mechanism. Nutrition is the field of human life concerned with the construction of cells that will improve your overall experience. It will determine the how you feel and how you age.
Developing your mindset to eat the food “Not for pleasure” but for training and making the construction of your body strong. Just like you use good components to build your home so that it does not fall under harsh environment situations. You body is made up small elements, networks which fights with foreign invaders (harmful microbes) to protect from prospective diseases.
Develop your nutrition plans according to your local environment as your body respond in stimulus with your local environment. People living in India should not consume like people living in Northern Europe or other cold climate countries. The development of nutritional and diet plans is just like a computer code that will run perfectly if all the small features or steps are handled with good care.
I am giving these unusual examples to make you understand the concept nutrition in an interdisciplinary context. Eating for fuel and healthy life is less glamorous as eating for pleasure like a king. There is a small percentage of population which are deeply interested in understanding the functioning of nutrition. And the study of nutrition is not a scientific skills but a life skill. It should be studied by everyone not just by researchers and science institutes.
The basic steps to get complete control over your nutrition
- Firstly, Discard all the packed food that are unhealthy. There is no “its not so bad food”. If it`s bad it is bad.
- Secondly, Define your objectives of your healthy life or fitness goals. It should not be in terms of muscle size or fat percentage if it is not required in your professional life such as modelling or celebrity business.
- Thirdly, Identify the basic problems in your nutrition and health and subsequently framing the nutrition that could fit and improve your deficiencies.
- There is no magical formula or nutritional plan, but the best you can create and extract from the natural resources according to your goals.
- Do not fall for any diet plans that are restrictive diet plans. Restrictive diet plans are the ones that substrate or completely reduce one or more macro/micro nutrients such as carbohydrate, fats or proteins. This restrictive meals leads to changes in your metabolic activities and microbiota in your gut that can create problems of vitamin deficiency or protective phytochemicals. It is also important to change your virtual and real environment that is related to food.
For example –
Low carbs diet is quite popular among youth these days as it gives quick results for weight loss and helps you to tone up your body. But you need to understand the fundamental metabolic process. When a person is consuming less carbohydrates, body obtains its energy from the stored glycogen in fats or muscle tissues and glycogen is a water loving molecule. Glycogen is tightly packed or lets say that it stores a large amount of water and making it really heavy. So, while utilizing glycogen for daily activities, your body is depleting the stores of glycogen along with lot of water molecules in urine which is results into weight loss. But this weight will be regained quickly as soon as you are back in your normal diet.
In a recent published research, it was found out that the people consuming low carbohydrate diet by replacing the calories with fats and proteins from animal food had high risk of early mortality. The research shows that people consuming less than 40% or more than 70% calories have high risk of early mortality. It suggest a sweet spot of 50-55% of calories from carbohydrates to be the optimum range for complete human nutrition. This diet is quite popular in North America and Europe which is also making its way in Asian countries. The study suggests that this diet is successful for short term goals but have negative consequences in the long run and therefore it should not be accepted.
Government of UK had already mentioned in the guidelines to consumed a third part of their diet as starchy foods.
Let me give me one more most prominent example on coconut oil- Coconut oil has been in news for decades for two reasons- “Is it good” or Is it Bad”. Recently, a Harvard Professor made it quite dramatic by saying that coconut oil is pure poison as it contains a big amount of saturated fats which is associated with number of diseases specifically hear problems. On other hand, coconut oil has year of history in south east Asia where people use it for multiple uses as herbal medicine. Asian countries use coconut oil as a superfood in kitchen and considered to have wide range of health benefits. It is know to help in delivery and prevent any malformations or birth defects. Various research studies have concluded that consumption of coconut flesh or oil does not lead to any cardiovascular problem. But diet and food is just one factor that determines the overall wellness of human being therefore it should be understood by considering your other other lifestyle choices. For ex : If you are consuming excess of meat and dairy based diet which is extremely rich in saturated fats can create some problems if taken along with any oil.
Moreover coconut oil is quite stable and is preferred for cooking as compared to other oils but it is recommended to use it for deep frying.
The most different thing about coconut oil is the presence of medium chain fatty acids which is different to that saturated fatty acid composition of other oils. Therefore, the function and absorption of coconut oil on human body is different as compared to other saturated fats present in meat and dairy products. These medium chain fatty acids are highly soluble in water and do no form micelles/ or oil bodies which increases there absorption and solubility in the body.
Most of all, Epidemiological evidence of millions of people in ASIA consuming coconut oil on regular basis with small percentage of heart related problems as compared to western population where the diet is rich in saturated fats consumed from meat and dairy.
These contradictory and changing studies makes it hard for the people who do not understand the nutrition and biological concept of healthy food. Therefore, it is also important to know about the HISTORY of NUTRITION and cultural beliefs which plays an important role in the wellness of human health.
Learning from this Blog- Learn history of nutrition, cultural beliefs and eat local