Home
>
Nutrition
>
Protein, Carbs and Fat: Learn How to Diet with Macronutrients

Protein, Carbs and Fat: Learn How to Diet with Macronutrients

Weight loss plans are almost always trying to get you to get rid of some food that you love. However, the three macronutrients (Protein, Carbohydrates and Fat) as well as the unofficial fourth, water, are all necessary for good health. Never try to eliminate any of these from your diet. If you're trying to lose weight, here is the simple truth about the stuff that makes up food.

Protein Power
Protein is the building block of all life. All life on this planet is made up of amino acids that form chains called proteins. Every function of every cell in your body involves proteins. It should come as no surprise, then, that consuming protein in your diet is essential to your good health.

Protein can come from many sources, not just red meat. All animal parts are protein-rich, from fish to chicken to pork to any animal you'd care to cook up. If you are a vegetarian, you probably already know that many beans and nuts are good sources of protein as well.

The highest concentration of protein is in muscle fibers, in humans and other animals. Therefore, if you want to build up your muscles, you must consume more protein than your minimum daily requirements. And if you consume less than your daily dose, your body may cannibalize your own muscles to get it. This is why an adequate intake of amino acids is essential.

Carb Cravings
Carbohydrates is a fancy word for something very simple: organic molecules that contain at least two hydrogen atoms for each carbon atom. All carbodydrates that you can eat are sources of energy. No matter what their composition, your body will break them down into glucose, a simple sugar, which is then used for energy when it is needed. Some carbohydrates are very long chains called "complex carbohydrates", and some are short chains called "simple sugars". Complex carbs are better for you because they provide more energy, but it takes the body longer to break them apart, which means the energy lasts longer and keeps you feeling full for a longer time. Simple sugars are broken down very quickly, which causes your blood-sugar to rise rapidly. If you don't burn it right away, your body will turn it into fat.

Carbohydrates are most abundant in foods that taste sweet. The sweeter the taste, the simpler the carb. So candy of all kinds are made up almost entirely of simple sugars. Carbs are also abundant in fruits and vegetables, as well as grains. Whole grains contain complex carbohydrates, while other grains and plants have shorter chain carbs.

Some modern diets suggest trying to eliminate carbohydrates from your diet, because they are a major source of calories that you're trying to reduce. Reduction of carbs will be necessary for weight loss, but it is vitally important not to get rid of them altogether. As mentioned above, carbohydrate-rich foods include fruits and vegetables that contain many vitamins, minerals, antioxidants and fiber. Losing all those good elements would put your body in a very unhealthy place. On top of that, your body processes carbs to raise blood-sugar, which is important to your feeling of satiety, or feeling full. If you have no carbs, you may easily be overeating fats (see below). Finally, if your body is not using carbs for energy, it will break apart proteins in your food for energy before it breaks down fats. So, you lose the benefits of amino acids you've eaten, which we discussed above. A good tactic that many people find easy to identify and follow in their diets is to get rid of "empty carbs", meaning carbohydrates that don't provide anything but energy. White bread, potatoes, refined sugar and candy are empty carbs that you should avoid.

Fat is Fine (in small doses)
The third macronutrient is fat, which is most easily thought of as concentrated carbs. One gram of fat has 9 calories, while carbohydrates and protein contain 4 calories per gram. So, if you are reducing the calories in your diet, reducing fat is the easiest way to lower the total calorie count. Not all fats are the same, though. Saturated and trans fats raises LDL cholesterol levels, which increases the risk of heart disease. Unsaturated fats (monounsaturated or polyunsaturated) do not raise these "bad cholesterol" levels, and are therefore a better choice.

Fats, unfortunately, taste very good. Fats are the major component in toppings and spreads, such as butter, salad dressing, mayonnaise, and cooking oils. Fats are also the ingredient that make desserts and snacks so tempting, like cookies, cakes and chips.

Even though some people try to get rid of all fat, some fat in your diet is important. Do not try to eliminate it. Fat aids in the absorption of vitamins A, D, E and K. Essential Fatty Acids, namely omega-3 and omega-6, can only be found in certain fats, and it is important to consume some of these on a regular basis. These nutrients aid in the regulation of blood pressure, blood clotting and immune response.

To get the good fats without an excess of calories, try eating more fish and seafood instead of other meats. Choose margarine instead of butter. When cooking, choose olive oil to grease your skillet. And the most effective tip: read the labels on the foods you're buying. They should list the fat content, and break it down into Saturated and Unsaturated. If unsaturated is not listed, simply choose the food with the least Saturated fat count.

Water Weight
Some call water the fourth macronutrient. Technically, it is not a nutrient at all, because pure water does not provide any building blocks for your body. However, it is the element most neglected in the diets of most people. You must drink at least 8 glasses of water per day. More if you're active.

Water encourages fat loss by keeping the kidneys working at full capacity. If the kidneys don't get enough water, the liver begins to take over some kidney functions. One of the liver's main functions is to metabolize fat. So, if the kidneys need the liver's help, then the liver can't burn fat as quickly. Drink enough water so that your liver can metabolize fat at its peak ability.

Water contributes to healthy skin by hydrating it from the inside out. Water aids in joint lubrication, reducing your chance of injury in any activity. Water is also the best cure for constipation.

Some people retain water, which is usually caused by a sodium imbalance. The solution is not to avoid drinking water, but to drink more water. When the salt is diluted, it becomes less of a problem. Also, if your body recognizes that water is constantly coming into your system, then it will realize that it doesn't need to store it. Although there have been a few cases where long distance runners have died from drinking too much water, their situation is highly specialized, and shouldn't be a concern for a normal person. For people with a normal amount of activity, there is no danger in drinking too much water, so drink as much as you can. The worst thing that will happen is that you'll visit the washroom more often, so consider it a good chance for a little extra exercise.

Now that you understand how important all the macronutrients are, how do you lose weight? Reduce overall calories, but keep a measure of each macronutrient in your diet. Reducing fats overall is an easy way to reduce overall calories, and switch all of your fats to unsaturated. Most dieticians suggest about 25% fat, 15% protein, and 60% carbs. If you're trying to put on a little muscle to burn fat faster, try to raise the protein to 20% and reduce the carbohydrates to 55%. A good weight loss plan keeps a balanced diet with reduced calorie intake and increased exercise.

David McCormick is the founder of Weightless Products. His Mr. Weightless site is dedicated to free weight loss articles and advice, primarily targeted to men. There are no banners, no pop-ups, and you will never be asked for your email address. Mr. Weightless: Wait Less for Weight Loss!

http://www.weightlessproducts.com

cleaning service near Bannockburn ..

In The News:

Learn how to act against cybercriminals in 2026 with essential security steps like two-factor authentication, software updates and credit freezing.

Choose between OpenAI releasing Sora text-to-video model, the AI race heating up, or Waymo driverless cars launching in cities across the country

Learn how to set up Google Maps and Apple Maps on your phone to automatically remember where you parked. Step-by-step instructions for enabling location services and parking detection.

Phishing scammers use rnicrosoft.com domain to impersonate Microsoft by replacing "m" with "rn" in typosquatting attacks that steal login credentials.

OpenAI announces new teen safety rules for ChatGPT users under 18, blocking romantic roleplay and requiring extra caution on body image topics.

A 2025 data breach at fintech company 700Credit exposes personal information of more than 5.8 million people through compromised third-party integration partner.

Retailers lose $76.5 billion annually to return fraud as nearly 10% of U.S. retail returns involve fraudulent activity, with $850 billion in returns expected in 2025.

ShinyHunters claims responsibility for stealing 94GB of Pornhub user data affecting over 200 million records and demands Bitcoin ransom.

ChatGPT 2025 now connects to Apple Music, Canva, Expedia, TripAdvisor and OpenTable through built-in apps that help users create playlists, design graphics and more.

Apple releases emergency patches for two zero-day vulnerabilities actively exploited in attacks. iPhone and iPad users urged to update immediately.

DoorDash launches Zesty, an AI-powered social app that recommends restaurants through conversational search, now testing in San Francisco and New York.

Cybersecurity firm Infoblox reveals that over 90 percent of parked domains now redirect visitors to scams and malware, making simple typos extremely dangerous.

The Fox News AI Newsletter covers the latest artificial intelligence technology advancements, including the challenges and opportunities AI presents now and for the future.

GPT-5.2 is now live for all ChatGPT users with improved coding, writing and image interpretation, with Kurt Knutsson offering his review.

New iPhone replacement scam uses pressure tactics and fake carrier calls to steal devices from buyers. Criminals claim shipping errors and demand urgent returns.

Amazon Ring's new facial recognition feature sparks privacy controversy as Electronic Frontier Foundation critics argue the AI upgrade expands surveillance risks.

New Android banking trojan Sturnus steals credentials, reads encrypted messages and controls devices.

Denmark's 3D-printed student village proves automation builds 36 apartments faster than traditional methods. Skovsporet project shows housing future.

Discover Android's new Sound Notifications feature that alerts you to smoke alarms, doorbells, and baby cries even when wearing headphones.

New SantaStealer malware reportedly threatens holiday shoppers with password theft. This Christmas-themed info-stealer targets browsers and crypto wallets.

The Christmas season brings a surge in Netflix phishing scams targeting shoppers with fake emails. Stacey P received convincing scam but verified account first.

San Francisco Giants invite Jamie Grohsong to throw ceremonial first pitch at Oracle Park after he learned to play baseball with a bionic hand following an injury.

FBI warns cybercriminals are stealing family photos from social media to create fake proof of life images in virtual kidnapping scams targeting victims.

Instagram's new 'Your Algorithm' tool lets you control your Reels feed in real time. The app now gives you power to customize what videos you see.

Major Marquis fintech breach exposes 400,000-plus Americans' data through unpatched SonicWall vulnerability, with Texas hardest hit at 354,000 affected.

Protein, Carbs and Fat: Learn How to Diet with Macronutrients

Nutrition