Five Nutrition Fundamentals that You Need to Know
Nutrition is a confusing and complicated concept. Nutrition research is still very young. Studies and research are often debated, but there are five principles that are simply indisputable.
1: Weight changes boil down to one equation.
2: Nutrient density decreases as degree of food processing increases.
3: Sleep affects your nutrition and overall health.
4: Protein is the most important macronutrient to get right.
5: Consuming fruits and veggies can reduce disease risk and play a role in weight loss.
1: Weight changes boil down to one equation.
The energy balance equation (calories in, calories out) is based off of the first law of thermodynamics, which says that energy can neither be created or destroyed, only transferred from one state to another.
[Energy in] - [Energy out] = Changes in body stores
So, what does this mean when it comes to your food intake? If you take in more calories (aka energy) than you burn, you’ll gain weight. If you take in less calories than you burn, you’ll lose weight. If your caloric intake matches your caloric expenditure, you’ll maintain weight.
You might be wondering: “if that’s the truth, then why do some people say that not all calories are equal?” Well, a lot of factors can influence energy in and energy out.
How does this relate to weight loss? If your goal is to lose weight, you need to shift the scale in your favor: either reduce calories in, increase calories out, or practice a combination of both.
For example, your appetite is influenced by hormones that regulate appetite and satiety, and calories absorbed can be influenced by age, personal microbiome, self-esteem, sleep quality, and more.
2: Nutrient density decreases as degree of food processing increases.
Whole foods contain valuable vitamins, minerals, phytonutrients, and zoonutrients. In general, humans who consume more whole foods and fewer processed foods are healthier. When foods are refined, they lose nutritional value while gain additives like preservatives, filler, and unhealthy fats.
So, what are some of the benefits of eating whole foods? The nutrient content can lead to lower rates of heart disease, cancer, depression, type 2 diabetes, and many other chronic health conditions.
On top of that, whole foods tend to be more filling and satiating. They have higher protein and/or fiber content and fewer calories per serving when compared to refined foods.
We all know that there is no single diet that will lead to successful weight loss, but it’s clear that most successful diets have one thing in common: emphasizing whole foods. Minimizing refined food intake and focusing on consuming whole foods can lead to improvements in blood pressure, insulin, glucose, and cholesterol levels, as well.
3: Sleep affects your nutrition and overall health.
Do you feel like your diet is dialed in, but you’re still not seeing results? Consider looking into your sleep quality. Many clients can only make progress when they start prioritizing their sleep.
Why? Sleep quality affects your body’s ability to regulate many hormones, some of which directly relate to your appetite and metabolism. For example, ghrelin rises, leading to increased hunger; leptin falls, leading to decreased satiety, and; endocannabinoids rise, which makes food trigger sensations of pleasure. Cortisol, your stress hormone, also spikes. This is another factor that can lead to increased appetite and cravings.
When you’re sleep-deprived, you’ll be hungrier and experience more cravings. You’ll also naturally move around less, which will decrease your non-exercise activity (and your overall caloric expenditure). Spending more time awake also means you have more time to spend in your kitchen, and many people have a habit of snacking purely out of boredom.
There are other negative health effects when it comes to not getting enough sleep, too. Lack of sleep can lead to increased blood pressure. It’s important to try to get 7 to 8 hours of sleep per night. If your progress has stalled, this might be what you need to break your plateau.
4: Protein is the most important macronutrient to get right.
Protein helps you eat less while feeling more satisfied. According to research, protein takes your body longer to break down than carbs and fats. It also stimulates the release of satiety hormones in the gut. You’ll feel full longer, and this is very helpful when it comes to losing weight.
Protein also makes it easier to build and maintain muscle. Amino acids, the building blocks of protein, are important factors when it comes to producing molecules like enzymes, hormones, neurotransmitters, and antibodies. If we don’t consume enough dietary protein, or bodies can pillage it from our muscles. This results in muscle loss. Consuming a high-protein diet also maximizes muscle protein synthesis.
Overall, the amount of protein each person should consume to reach their goals varies based on many factors, including what their goals are, how old they are, and what gender they are.
The current recommended dietary allowance for protein is 0.8 grams of protein per kilogram of body weight (1 gram per kilogram of body weight for vegans). This is a very modest recommendation, and it is meant to serve as the minimum amount of protein needed to meet your basic nutritional requirements. Many of my clients tend to benefit from a higher daily protein intake, especially athletes.
5: Consuming fruits and veggies can reduce disease risk and play a role in weight loss.
Fresh produce is saturated with antioxidants, vitamins, minerals, fiber, and phytonutrients. Research has shown that consuming more fruits and vegetables can prevent a variety of health problems, including diabetes, stroke, heart disease, high blood pressure, cancer, and more.
Some new studies have even suggested that diets rich in antioxidants and anti-inflammatory foods (fruits and vegetables) can potentially lower the risk of neurodegenerative diseases.
What about cognitive performance? Many people purchase supplements for the sole purpose of boosting their cognitive performance. However, when nutrients (such as antioxidants) are isolated from produce and packaged into capsules, they lose most of their effectiveness. It is more powerful to consume these nutrients in food form.
How can this help you control your weight? Well, fruits and vegetables contain a lot of fiber and water. This helps full you up, feel more satiated, and consume less calories.
Now that you know these 5 fundamentals, you might be wondering how you can apply them. Beyond these principles, nutrition is extremely individualized. The best way of eating depends on factors such as what your goals are, what your food preferences are, your health, experience, and illnesses or injuries, your existing patterns and habits, and much more. Your physiology, age, health, budget, and personal beliefs will influence what your diet looks like. How often to eat, what foods to eat, how much to eat, and what macros to shoot for will differ from person to person.
Don’t know where to start? I’d love to help! Click here to learn more about my online nutrition coaching package.
