Proper nutrition is an important part of health care and can help with weight loss. There are many ways to examine nutrient intake. One way is to consider the calories, macronutirents, micronutrients and fluids. Calories are the measure of energy in food. Macronutrients are consumed in large amounts, such as protein, carbohydrates and fats. Micronutrients are ingested in smaller quantities and include vitamins and minerals. A diet that is good for one person may not be best suited for another person, so it is important to consult with a registered dietitian or physician for your own dietary plan.
Calories
Weight changes are dictated by calories. An individual has a basal metabolic rate, which is the number of calories burned at rest. All extra activity, such as exercise, burns calories. Foods provide these calories. If the number of calories burned per day is equal to the number eaten, then the weight stays the same. If the number of calories eaten exceeds the number burned, a person will gain weight. If the opposite is true, then a person will lose weight. Therefore both diet and exercise can help with weight gain or loss. Weight loss is facilitated by decreasing the number of calories eaten and increasing the number burned.
Macronutrients
The composition of the various foods in diet is not as important for weight loss as the total calories, but is important for health. For example, foods high in saturated fat, trans fat and cholesterol can increase the risk of heart attacks and strokes. A 2006 study in the "Archives of Internal Medicine" demonstrated that a low carbohydrate diet leads to faster weight loss than a low fat diet over about two weeks, but not six months, and much of the weight loss over the short term was fluid and stored carbohydrates, not fat. A 2008 study in the "British Medical Journal" found that a Mediterranean diet improves health and overall mortality rates, degenerative diseases, cardiovascular deaths and cancer deaths.
Micronutrients
Minerals are important for structure and function in the body. For example, bone is largely made up of calcium and phosphate. Phosphate also is important during chemical reactions that transfer energy. Sodium , potassium and other minerals are important for nerve and muscle functions, including those of the heart. It is important not to over consume these types of nutrients though. For example, increased salt intake can lead to heart disease and high blood pressure. Vitamins are typically either antioxidants which clear the body of dangerous chemicals known as free radicals, or act as co-enzyme. A co-enzyme is a chemical that binds to an enzyme, allowing it to work. Enzymes are like little machines made up of protein that help chemical reactions to proceed in the body.
Fluids
The body is mostly composed of water. Fluids are necessary to help maintain the blood pressure, proper electrolyte levels and cellular functioning. Alcohol can decrease the risks of heart disease, strokes, blood vessel disease and diabetes. However, it can increase the risks of problems such as dependency, addiction or trauma.
References
- "Nutrition Concepts and Controversies"; Frances Sizer, et al.; 11th Ed 2007
- "Archives of Internal Medicine"; Effects of low carbohydrate vs low fat diets on weight loss and cardiovascular risk factors: a meta-analysis of randomized controlled trials; Nordmann; 2006
- "British Medical Journal"; Adherence to Mediterranean diet and health status: meta-analysis; Sofi; 2008
- "Lehninger Principles of Biochemistry"; David L. Nelson, et al.; 4th Ed 2004
- "Harrison's Principles of Internal Medicine"; Anthony S Fauci, et al.; 17th Ed 2008
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