Some basics you need to know first:
MACRONUTRIENTS: PROTEIN – CARBOHYDRATES – FAT
PROTEIN - The body needs protein to build muscle tissue as well as bone, hair, nails, enzymes, neurotransmitters and new cells. Protein can be broken down into 22 different amino acids of which 9 (essential amino acids) need to be in our food because the body can not make them. That is why eating a variety of proteins is crucial.
CARBOHYDRATES - are like fuel for the body. They are transformed into glycogen to provide energy to our cells. The body can store around 400 grams of glycogen in the liver and muscles.
FAT – specifically beneficial fat, is important for a lot of things, it’s a very efficient fuel source, it is the foundation of every cell membrane, it’s a building block for hormones and the brain and it protects the intestines. Eating fat-free or low-fat diets is bad for a healthy body. Beneficial fats are not the trans fats or saturated fats but the unsaturated fats as, for example omega-3. Omega-3 fats are a vital nutrient which is often lacking in diets nowadays. Supplementing omega-3 containing high amounts and good quality EPA and DHA is recommended. It will the ‘fat-burning’-genes, decrease inflammation, help absorb some vitamins (A, D, E, K), improve transportation of oxygen by red blood cells, support healthy joints and fight stress. Using good fats will help fight hunger because of its influence on our hunger hormones. Besides that it will make you feel satiated after a meal when eating it with protein. Avoid eating fat combined with carbs, this combination is guaranteed to make you lose control over your cravings and food choices.
MICRONUTRIENTS: VITAMINS – MINERALS
Once your diet is diverse and clean, with lots of vegetables, you will have good access to vitamins and minerals. It might be a good idea however to supplement it with a high quality multivitamin/mineral.